Category: mindfulness

Just Listen

I am asking you to do one thing today to care for you, and those around you, just listen. 

You may be wondering why you should listen to advice from me. Let me introduce myself…I am, like many of you, a mother. I am also a seasoned teacher with a background in psychology and sociology. Of all the titles I have, my favorite comes from my kids. They call me the “Baby Whisperer” and this is a title I wear proudly. 

Why do they call me the Baby Whisperer? Let me share a story of a recent encounter with the most adorable little boy…

My family and I were enjoying a fun-filled day at an amusement park and it was nearing closing time. We were trying to fit in a few more rides before we all crashed, as we had been there since early that morning. We were getting in line for a ride when we saw a teenager yelling at her younger brother to stop crying, he couldn’t have been more than 3 years old. I felt bad for them because I imagined they were both exhausted. As we were standing in line, the little boy started running towards us with his sister chasing after him. I bent down and started talking to the boy saying he looked so sad. I asked him why he was so sad and he stopped in front of me and just continued crying. When I said the tiger face painting looked so cute on his face, he started wiping it off. I told him that he was taking away the most adorable tiger I have ever seen and he said, “I am just wiping away my cries!” I told him that it was okay and he finished wiping his tears, calmed down, and gave me a big hug.

I put my arms around him, rubbed his back, and said he must feel so tired because it is probably past his bedtime. He nodded his head, calmed down, gave me one last squeeze, and went back to his sister. I think both the boy and his sister were relieved that he stopped crying and my kids were completely amazed that I was able to calm him down so quickly. I told my kids that he just wanted someone to listen and understand him, just like I do with them when they are upset. 

The technique I used seems simple, but it was actually harder than it sounds. It’s called active listening and it has been the subject of studies over the years (see below). Basically you need to listen, and when you comment it needs to be done without judgement. Believe me, I have been practicing listening to other children for years before I had kids with no problems, but the first time I tried it with my own kids, it came out as me sounding disappointed in them. I had to really work at it, but it was worth it.

So when you are feeling frustrated with your toddler, tween, teenager, or even significant other, just remember that sometimes they need someone to listen and understand. Take a deep breath and understand that there are so many rules for them to follow, from you, school, and/or society. Sometimes when things get overwhelming for them, they just want someone to hear them. No lectures or trying to solve their problems…just listen.

And while we are at it…I want you to know that I hear you. I hear the frustration and tiredness in your voice. I hear you crying in the bathroom while you are trying to deal with tantrums or moods. I hear you getting up at night to tend to a cry or nightmare. I hear you and I understand. I am here, listening, wrapping my arms around you, and patting your back. I know it is past your bedtime and you cannot take one more thing while you wipe away your cries. I hear you, and I understand. Once you calm down and take a deep breath, it can be your turn to pay it forward and just listen.

“Active Listening.” Center for Disease Control and Prevention, U.S. Department of Health & Human Services, October 2, 2017,

https://www.cdc.gov/parents/essentials/communication/activelistening.html

Shenfield, Tali. “How to Communicate with your Teen Through Active Listening.” Advanced Psychology, Advanced Psychology Services, October 16, 2017. http://www.psy-ed.com/wpblog/communicate-with-teen/

Weger Jr., Harry, Castle Bell, Gina, Minei Elizabeth M., and Robinson, Melissa C. “The Relative Effectiveness of Active Listening in Initial Interactions.” International Journal of Listening, Volume 28, Issue 1, 2014, pp. 13-31, Published online: 08 Jan 2014.

by Crissy Blanos

One round of sadhana or practice

You start your day on a beautiful note, you are already happy because this is your time and not anyone else’s. Everyone can wait because it is 4.30 in the morning and the whole world around you is asleep. Nobody is likely to wake up, you know that for sure. For a yogi, it is very important that you are on your own, just for some time, so that you can enjoy the time with everyone around you later. You don’t want to be alone all the time!

So what do we do and how does it start? You take the yoga mat and get ready. You stand on the mat and you are thinking, what do I do? Do I do the Surya Namaskar today or a full stretch or do I do my own personal sequence? That confusion is going on in the mind and you are debating and enjoying the debate and finally you decide. And as you are doing it, you are moving your body, you are doing your warm up. Once the warm up is over, the body is naturally flowing into a comfortable rhythm of stretches. The hands automatically go up, the shoulders go up, the feet are firm on the ground and your attention is on your breath, eyes are closed and you decide- today you decide that the plan is to stay in the asanas- so you start with the Surya Namaskar.

Everyday you can decide to do something. You can do a lot of asanas one day or you decide to focus on the breath or you only move the body slowly. You will decide sometimes that to go deep into the posture or sometimes you may not be well, and have a pain or a catch somewhere and you decide to focus on that for a few minutes, dwell on that and see where it goes. Each day is a new decision on the yoga mat. The unfolding of the mat is a new story and what the body does, the mind helps out- it is far from a rote mechanism.

You start breathing, you start listening to the silent sounds around you. Actually, there are no sounds at this time in the morning, apart from one or two stray vehicles moving on the road. Your practice is going on and it’s almost like 10-15 minutes of asanas, stretches with deepening them and enjoying on the mat.

From far away, you start hearing a familiar sound which says it is that time. It is almost a quarter to five now because the birds wake up at this time. This is your company every morning, these are all familiar people to you, you are aware of these sounds. You are aware of your breath, aware of your body. You take deep breaths and continue into your asanas, continue into the movement. Something makes you continue in the asanas, you recall how you saw this person do this complicated stretch and say let me give it a try. Let me get into this complicated version of the pigeon pose and you try to get into it, you get it right on the right side of the body and not on the left side of the body- it is okay to do that. It probably needs a little more practice- it will happen eventually.

With that in mind, some happiness is swelling over within you already, some peace is turning within you and you are enjoying that. You are enjoying that your breath is becoming easier, body is becoming lighter. Now you want to sit and do the pranayam, the breathing excercises. You sit, absorb the effect of the asanas and allow the body to meditate for a few minutes, maybe 4-5 minutes then start the pranayams. You get into vajrasana, and do the first stage of pranayam with the awareness of the Ujjayi breath, slow and sure. You remind yourself that you will be doing the pranayams like a warrior. The pranayams, one by one, make you more calm and soft in the mind. Now you are done with the pranayam, you do the Sudarshan Kriya. You take a decision that you will do the Kriya like it is the first time you are doing it.

You become aware of the sohums, the in-breaths and the out-breaths. The patterns, the counts and you are lost in them and then you have reached the last round and you close your eyes and just sit. So many thoughts would have been going on all the time, so much planning going on all the time in the mind since the moment you started to climb on the mat. Now it has all vanished, it is just silent. You are aware of the birds chirping but something in the mind is silent. Very silent and calm. You don’t know how much time you spent sitting after the Kriya and meditation, but you know for sure there is no rush, nothing to rush about. There is plenty of time. Everything will be rushed during the day but this cannot be rushed. Slowly you get up, you open your eyes. A chant is forming on the lips- what is that? You say the chants, and again for a minute or two, you absorb the sounds of the chants and feel a burst of energy inside you. As if you can conquer anything, the assurance that nothing is impossible. And that calm is going to see you through the day, is going to see you through many days to come. And that is nothing but the high energy that the pranayam brings, the warm up and yoga brings. You feel the energy- it is a strange feeling but people who do this everyday, feel this. You feel new again. And this is the one round of sadhana or practice.

by Meena Waghray