Navigating Self through Compassion

How do we stop judging and evaluating ourselves on a daily basis? 

For thousands of years many of our ancestors practiced self-compassion. We so often hear and even practice compassion for others but often ignore compassion for self. 

Surprisingly and sadly, research has discovered that people who rank high in offering compassion to others often rank low in self-compassion. By continually self-judging and self-criticizing while trying to be helpful and kind to others, we create the opposite of inter-connectedness, oneness and universal love. This may lead to the feeling of isolation and separation. 

Compassion requires the ability to notice or recognize suffering in someone else followed by a feeling of kindness, tenderness and desire to support the person suffering and at last recognizing our shared human experience--our common humanity. Finally, self-compassion requires the same mindful qualities of compassion but directed to self. 

We begin to practice and reinforce our ability to bring awareness to our own suffering. Instead of overlooking our suffering, we start to acknowledge that we are suffering, without judgment, blame or criticism. 

From here we can offer ourselves kindness, awareness, warmth and supportive care along with our inner-knowing that no person is perfect—we all face imperfection as part of the human condition. 

One practice suggested by researcher and teacher, Kristin Neff, is to develop your own self- compassion mantra which covers each quality of compassion such as, “Suffering is part of life, everyone feels this way sometimes and this is part of being human.” 

By cultivating a practice of self-compassion we offer ourselves and others overall well-being, presence, mindfulness, inter-connection with all beings and the power to transform states of mind that are not in alignment with our purpose in any particular moment. 

--- Written by Shannon Valle, Yoga Instructor at Ayuh Yoga. She teaches Hatha on W/F @ 9-10am and Sunday 10:30-11:45am, Gentle/Yin on T/Th @ 6:30-7:30pm, and Kids on Wed at 4:15-4:55pm and Sunday at 12-12:45pm.

Mighty Mantras

Over the past weekend I had the opportunity to attend a weekend long yoga workshop. This 2 day training consisted of an entire afternoon spent on the use of affirmations, intentions, and mantras.

As part of this learning process, we all had to pick a personal mantra/affirmation and write it on a piece of paper. Some of my fellow yoginis came up with one quickly, others took some time to think about it.

 When we were all ready, we placed our mantras on the floor, at the top of our mats.

My mantra: I breathe in love.

Then we did a 30 minute practice.

And it was... WOW.

I have done practices where a teacher has started us off by setting an intention. I have pushed my way through some gruesome Utkatasana (chair pose) by chanting some good old motivational affirmations (just a few more breaths, you are strong enough!, this is the most comfy chair- ever!). 

But I have never used a visual mantra with my practice. In this exercise, with each inhale I repeated my mantra. With each face to the top of my mat, I saw my mantra.

The result was breathtaking. I finished the short practice with such an exhilaration. I was connected like never before to the universe. the room. my mat. my self.

And guess what?

I WAS love!

Using a mantra and visually seeing it with each movement during yoga can really expand and enhance your practice.

Here are some guidelines for creating or using mantras during your practice (and life!):

• Make your mantra a statement of a positive effect, result, or of a future event that you would like to achieve.  
• Word it in the present tense using positive verbiage and wordage.  
• Create patterns of repetition in saying your mantra out loud many times during your practice, daily, or weekly. 
• Use a creative visual of your mantra to lock in the effects of the affirmation in your mind and your body.
• Be open (and amazed) to feel the vibrancy and the expansion of that affirmation. 

What are some of the mantras you use during practice or daily life?