By Jessica Baker RN, BSN, E-RYT 500, YTRX

 

Simply, yogic tradition defines Sadhana as a daily spiritual practice. Here, we will define it further as a practice to which we engage to enhance our well-being. This practice encourages us to devote time in the day directly to ourselves. There is no secret amount of time that is better than any other. You may choose to practice a 3-minute Sadhana one day and a 1-hour Sadhana the next. What is important, is that you are consistent in giving time to yourself each day. That is the real beauty here… it’s all in what you choose!

The practice focus will change with each month, providing nourishment for the mind, body, and soul.

 

In celebration of May, this month’s practice will be: BLOOM.

 

Each of the following categories offers practices for BLOOM. You can choose to practice one at a time or choose a favorite combination. There is no right or wrong. This is YOUR practice!

 

Movement:  Butterfly Pose – Stimulate and Stretch

• From a seated position, bring the soles of your feet together, close to your pelvis, allowing your knees to fall out to the sides. (The legs appear to resemble butterfly wings)
• Ground your sitting bones and lengthen your spine.
• Hold onto the outsides of your feet and press the soles of your feet towards each other. You may also place your hands under your feet for added support.
• If your body allows it, fold forward from the hips, keeping your spine long. Or choose to stay in a neutral seated pose.
• Stay here for 5-10 breaths.
• Release your fold, lengthen your spine to come back to a seated position.
• Gently bounce your legs up and down (like a butterfly fluttering their wings).
• Stay here for 5-10 breaths.
• Repeat 3-5 times.

 

Meditation:  I am willing to let go of anything that is unhelpful, and I am ready to discover what makes me bloom.

Sit in a comfortable chair with your back supported and both feet flat on the ground. Hands resting in your lap. Breathing gently, close your eyes.

As an alternative position: Lay flat on your back on a comfortable surface with your knees bent and your feet planted. Maintain the natural curvature of your spine as you connect with the surface below you. Rest your hands on your abdomen. Breathing gently, close your eyes.

Continue breathing gently. Silently repeating “I am willing to let go of anything that is unhelpful, and I am ready to discover what makes me bloom.”

 

Breath: Pursed Lip Breath – A slow breathing technique to improve oxygenation in the lungs by removing stale air

• Come to a comfortable seated position. Place a folded blanket under your seat to allow for greater ease as you elongate the spine.
• Release your tongue from the roof of your mouth.
• Take a deep breath in through the nose for a count of 3 seconds, keeping your mouth closed.
• Purse your lips. Exhale slowly through the mouth for a count of 5 seconds keeping your lips pursed.
• Make the exhalation slow and draw out the breath gradually.
• Repeat this breath 3-5 times.

 

 Journal: Bloom – A state of beauty, freshness, and vigor

What image comes to mind when you read the word “bloom”? Describe this image paying attention to color, movement and texture.

What are you holding onto that you need to let go of at this moment? How would it feel to let it go?

List 5 things that inspire you today.

How have you chosen yourself recently? How will you choose yourself today?

 

Please feel free to comment on a practice focus you would like to explore in the coming months.

And remember, this practice is not about perfection. You are enough.

 

If you liked this post check out last month’s Sadhana!

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