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 September, this month’s practice will be protection.
Each of the following categories offer practices for protection. 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
Align to your Root Chakra by practicing Chair Pose: Grounding/Root poses allow you to feel comfortable in your body and the world around you.
- Start by standing with your feet hip distance apart. Spine strong and tall. Gaze Forward. Arms at your side. (Mountain Pose)
- Exhale as you bend your knees and move your hips back as if you were sitting down on a chair. Draw your lower abdomen in and up to support your lower back
- Send your hips back rather than your knees forward, so that you can still see your toes
- Inhale as you raise your arms up to the sky. Align your arms with your ears and soften your shoulders
- Keep reaching higher, while sitting lower for 5 to 10 breaths
- To come back into Mountain Pose: exhale, as you press your feet down to straighten your legs and then bring your arms down to your sides.
- Repeat this cycle 5 times
Meditation
Aad Guray Nameh: I bow to the primal wisdom. Aad Guray Nameh is a very powerful mantra used for protection by receiving guidance from one’s higher self.
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. Use your voice here and repeat “Aad (Ah-D) Guray (Gu-ray) Nameh (Naa-may)” OR “I bow to the primal wisdom”
Breath
Breath of Fire (Skull Shining Breath): Boost brain function, release any stuck toxins
- Start in a seated cross-legged position. Sit up tall.
- Place your hands on your knees, palms facing upward. You can also place a hand on your belly to feel it rise as you breathe.
- Inhale through your nose, feeling your belly expand as you do so.
- Without pausing, exhale forcefully through your nose while contracting your abdominal muscles. Keep your inhales and exhales equal in length. Repeat until you’re comfortable with the pattern.
- Continue the rhythm, inhaling passively and exhaling forcefully. Repeat several times to practice.
- Now, speed up the inhales and exhales. Your exhales should be powerful and loud.
- Repeat for 30 seconds.
Over time, you can try doing Breath of Fire for longer. It’s common to feel dizzy or lightheaded while practicing Breath of Fire. But always listen to your body. If you feel uncomfortable, stop and try slow breathing instead.
Journal
Protection – Keeping your whole self safe
Finish this sentence: “My life would be incomplete without …”
What boundaries could you set in your relationships to safeguard your own well-being?
What values do you consider most important in life? How do your actions align with those values?
What three ordinary things bring you the most joy?
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 our last monthly Sadhana!
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