If you are familiar with chakras, then you can tell from my logo that I love chakras. The rainbow-colored spheres within my logo are representative of the chakra system within the body.
If you are unfamiliar, here’s a quick lesson: There are seven energy centers called chakras (literally “wheels”) that store energy/life force/prana. They are along the spinal column and correlate to major nerve ganglia branching forth from the spinal column. Each has a different relationship to a gland in the body’s endocrine system. Each stimulates different organs and systems in the body. Hatha Yoga activates these energy centers releasing the energy that flows through the spine. Yoga helps these energy centers/nerve bundles to function correctly clearing blocks that may be there. Each chakra also is associated with a mental/emotional focus. In each newsletter I’ll highlight how you can work with a particular chakra to correspond with the season.
January is “Etch n Sketch” month! Do over time! Clean slate! I know we are already well into January. So you’ve probably already started your New Year’s resolutions, right? Perhaps they’ve already gone to the wayside. If, as you read this, you are realizing what “one day at a time” really means, recognize that the present moment is the perfect time to make a change. So maybe this late newsletter will help inspire you to get back on track!
What does January invoke in you? For many of us, it is traditionally a time of change.
A new year means new goals right? We all want to set goals, but historically the majority of us don’t stick to our plans to achieve them. It’s not so much that we aren’t happy with where we are at; it’s more that we always see room for improvement. We want to make our mark upon the world—regardless of our age.
As we embark upon our own personal versions of “improvement”, remember that any type of goal, resolution, or intention brings with it change. Change is hard sometimes—hence the historical lack of sticking with those New Year’s resolutions. We tend to like to keep things as they are. But if you keep doing what you’ve been doing, you’ll keep getting what you’ve been getting. How’s that working for you? “You will not develop your power by having others take risks for you, or by making sure the outcome of a venture is guaranteed before you begin.” Chakra Balancing by Anodea Judith. It is said that insanity is doing the same things over and over but expecting different results.
So we’re here to explore using the chakra of expression and the chakra of will power to bring about the changes/progress we desire. Increase the chances of succeeding in this year’s intentions by honing in on the end result you desire with excitement. Use that feeling as you visualize yourself having achieved what you intend in 2011. It’s the feeling of excitement at having already achieved your desire that manifests—the Law of Attraction at work. If you’ve been affirming something in particular, but feeling its opposite as you affirm, you will manifest the feeling. And just when you think that any type of change is hard, remember, life gets easier and more exhilarating when you are excited about it. Use your will power and express your excitement in 2011!
While sometimes I think we are harder on ourselves than we need to be in the area of self-improvement, this is a great time to use the January energy as an impetus to create the life we love. It’s a literal “kick in the pants” energy surrounding January. So let’s use it!
The throat chakra is about expression and the solar plexus chakra is about using our will to achieve the results we desire. I can think of no better energy partners to call on to help us “make our mark” in 2011 and “be what we will to be”.
My March 2010 newsletter had highlighted a wonderful yoga teacher/consultant that also happens to be able to see chakras and auras. She had informed me that my throat chakra was my dominant chakra, but added it’s been a bit blocked as I grew up. Now with my own yoga instruction and the other classes that I teach, I am working on that energy. One of the things she’d recommended was to work with my throat chakra energy by using my voice.
How can you use your voice to express in 2011? That’s not as scary as it sounds. We all can sing in the shower or the car without facing any fears of doing so in public! If the simple practice of singing to myself can help loosen and release my throat chakra energy for better expression later, then why not? Clear out your throat chakra energy regularly and watch your true expression come to life.
Not sure about singing in the shower? Do you have a favorite peaceful song that makes you feel calmer when you sing or hum it? My go-to song all year round is Silent Night. Typically when I’m stressed as I’m driving, I start humming it rather than listen to the radio. It calms me down in no time and helps me concentrate on the road better too. Turns out the fact that Silent Night is a well known song actually helps with the calming effect according to the following :
“If you will hum five minutes daily neuroscientists state you will improve your physical and mental health. We have tested the power of humming with students and executives to increase long-term memory and learning skills. Discover for yourself what it means to your career.
Humming is so healthy for you that we suggest you hum while sitting at your computer. A lousy five (5) minutes daily will do the following:
a) Increase airflow to your lungs up to 38%.
b) Improve the health to your sinuses (hollow air-filled spaces in back of your nasal cavity) by reducing infection up to 32%.
c) Reduce pain, headaches and congestion from sinusitis.
d) Cause brainwave rhythms (electrical cycles per second) to change
from Beta (13-40 Hz) for alert concentration to Alpha (8-13 Hz)
for deep relaxation integrating left and right hemispheres of brain.
When you hum for a minimum of five minutes you begin to increase Nitric Oxide (NO) in your paranasal sinuses. NO is 15 to 17 times higher – than those not humming. Please read it again: 15-17x greater – compared to non-hummers.
Humming causes improved sinus ventilation (purified air) by circulating oxygenated blood into your lungs. OK, Nitric Oxide signals the smooth muscles in your body to relax. It causes vasodilation (widening) and increase blood flow.
Dr. Louis J. Ignarro (UCLA) said, “The research indicates Nitric Oxide helps prevent heart attacks and stroke.” Dr. Lungberg was quoted, “Healthy sinuses have a high concentration of NO.”
Conclusion: Humming appears to be more than just replacing the words we
forgot to that song. We know you know how to hum, but here is what we found teaching this strategy to students and executives. It takes 5-10 minutes of daily practice
humming for 21 days for the benefits to kick-in and become a habit (autopilot).
We teach this humming strategy to students and executives to increase their
learning skills, and in particular long-term memory and speed reading.
Can you remember the tune of Happy Birthday (Or Silent Night, for that matter)? Right, stick to humming Happy Birthday compared to a new song or humming random sounds. The reason is to ignore the entire process and permit it to go on automatic.
You do not have to analyze the humming rhythm of Happy Birthday; it has its own neural network in your brain through repetition since you were a little kid.
1. Sit at your computer: eyes open, now start humming.
2. Discover you can hum to Happy Birthday while reading
text and even when typing on your word processor.
3. Do one-minute of conscious humming and stop.
4. Put an intentional SMILE on your face and hum H.B. for
another one-minute. It doubles the humming effectiveness.
5. Roll in a circular pattern in your seat and hum H.B. for
just one-minute. Move left-to-right in a circular orbit.
Can you hum with your eyes closed? And chew Wrigley’s gum and walk at the same
time? Sure you can. When you hum with your eyes closed you begin to daydream and get drowsy. Is that bad?
Humming for even a couple of minutes switches your brainwave rhythms from
your left-brain activities to your right-hemisphere automatic functions. You go from
Beta to Alpha and even to Theta as you hum and daydream.
It appears that in Theta (4-7 Hz) cycles per second, your brain is better at learning,
memory and speed reading. It consolidates into long-term memory what you have
previously learned.
When Homo sapiens read they hear the words in their brain through their larynx
(voice box). We hear each and every word pronounced and it slows us down to a
snail crawling. Ready?
Humming while you read activates your Peripheral Vision and inhibits your foveal (central, narrow) vision. You visually take in more letters and words with each eye-fixation with Peripheral vs. Central vision. You can save up to two hours daily in reading time by Humming while you read articles, reports and books.
Our research with students and executives indicates humming to Happy Birthday creates peak performances of learning and analysis. Your brain goes into your zone, also called In-The-Flow. You may discover how to ace exams and produce better presentations. Oh yeah, humming is a low sound only you should hear.
Remember you do not have to concentrate or pay conscious attention to humming to the tune of Happy Birthday. H.B. is flying on autopilot and appears instantly when you think of it using your will power (volition). It is like reaching your hand out to grab an apple. Thinking alone creates the desired behavior.
Make-believe you are preparing for an interview, presentation or a test. Find a corner and take 1-2 minutes humming with a smile on your face. Our results based on graduates from our workshops is relaxation and loss of stress.
Your self-confidence expands based on homeostasis (equilibrium); the familiar tune creates mental and physical harmony. The Law of Association of the tune you hum and past experiences of joy and happiness, produces positive thinking and positive behaviors in the present.
Happy Birthday is the tune everyone carries in his or her long-term memory for instant activation. No one ever says, How does H.B. go again? You get instant replay, right? Our brain likes the familiar and routine because it feels comfortable.
Do a Mind Experiment, be your own scientist and discover the power of humming. A. Einstein recommended Mind Experiments for personal creativity. You decide.
There are so many reasons to test and discover the power of intentional conscious humming. We recommend it to all our students for improved health and learning.
You might want to invest five-minutes daily and discover it for yourself.”
For more on humming and its benefits go here.
Another fun version of humming to try was referenced earlier in my May 2010 newsletter—“Bumble-Bee Breathing”. Since I haven’t archived all of my old newsletters onto my new Website, I’ll copy it here for ease of reference:
“Bumble-Bee breathing” is a vocal meditation that resembles the buzzing of a bee. It balances the throat chakra as well as improves your concentration, memory and confidence. It also helps banish feelings of self doubt. Practicing this breath is said to bring “indescribable joy” in your heart. (Hatha Yoga Pradipika, 2.68). It is perfect for working with both the throat and heart chakra.
This breathwork can be done in a seated position, or sitting in a kneeling position with your buttocks on your heels. Use your index fingers to plug your ears. Inhale through the nose and exhale humming softly. Repeat as many times as desired being aware of the vibration in the throat, mouth, cheeks, lips, sinus and forehead. Notice how the humming helps regulate your breath and lengthen your exhalation making the exhalation more complete. It is recommended for singers, teachers, public speaking, as well as for helping with throat problems.
Finally, you might try chanting as another alternative to releasing blockages in your throat region. Mantras are believed to contain a vibrational power. Chanting ‘OM’ is said to have “positive effects on the nervous system, to strengthen the respiratory system and to energize every part of the body. Chanting its three syllables (A-U-M or “Aaah, Ou, Mmmmm”) sets up rebalancing vibrations in your body while awakening latent psychic and mental powers.” Chakra Meditation by Swami Saradananda. See my “Healthy News” section below for the possible physiological benefits of chanting.
Other ways to “use your voice” of expression might be to practice standing up for yourself in one area of your life that has been neglected. See, it’s not just about vocal chords. And “standing up for yourself” doesn’t have to mean a conflict with anyone. It’s about expression. Expression isn’t wrong. And when you add your will power (solar plexus chakra) to enabling that expression, you’ve got a winning combination!
So how can you express yourself more, if even subtly, in 2011? Maybe you just need to carve out some time to do something special for yourself like take 15 minutes a day to do yoga, meditate, read, or breathe. I can’t remember where I read it, but I’ve quoted it in my yoga class: “The inside you needs the outside you to take care of you.” That is what standing up for yourself means. Taking care of what the inner you craves is healthy—is necessary for health. “Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.” (This website is no longer available as of 2023. There are many refrences out there about the effects of emotional health and well-being.)
This might be a new motivation for your New Year’s “goal” or “resolution”—one that is nurturing vs. demeaning. Perhaps choose another descriptor for your “resolution” and call it an “intention”. Make your motivation be an intention to improve your well-being vs. a resolution to lose weight or diet. Your chances for successful change and growth can depend upon your motivation for change.
Rather than have a goal that revolves around deprivation and neglect, why not choose to approach it with self-compassion? There’s a new book out called The Self-Compassion Diet by Jean Fain, LICSW, MSW. Her diet focuses on kindness, not criticism: “..when you treat yourself with self-compassion, when you treat yourself like a friend or a loved one with love and kindness, you’re more apt to eat when you’re hungry and stop when you’re full; rest when you’re tired and move when you feel energized; and when you do that, you lose weight naturally.”
Is there something you’ve always wanted to do or try but never taken the time to do it because you just aren’t on your list of priorities? Or maybe it’s easier to view this as simply writing down three things you feel are missing from your life and commit to doing them for yourself. Perhaps that 15 minutes a day can be dedicated towards THAT. Express yourself!
This is where the throat chakra of expression and the solar plexus chakra of will power meet. Use the power of your will to do what is yours to express. We all have time for a small 15-minute step per day. There’s only one of you. The world needs your expression to complete itself.
Without your expression, there’s a hole in the world, a void. To quote Clarence on It’s a Wonderful Life: “Strange, isn’t it? Each man’s life touches so many other lives. When he isn’t around he leaves an awful hole, doesn’t he?”
When you don’t express what’s inside of you, it’s like you aren’t around. Don’t let your personal expression go unexpressed. Don’t let your song go unsung. Let it out! “If you do not bring forth what is inside of you, what is inside of you will destroy you.”–The Gnostic Gospel of St. Thomas.
Remember to choose something you really want to do or try. As obvious as it sounds, if you aren’t excited about it, you already have two strikes against you. As mentioned earlier, if you’ve been affirming something in particular, but feeling its opposite as you affirm, you will manifest the feeling.
When I decided to teach yoga full time and quit my “normal” full time job, it was after many years of something inside of me wanting to get out. It was after many years of knowing that what I was doing with my days was not what I was meant to do. I knew that any time I practiced yoga, taught yoga, read about yoga, or even saw the word “yoga”, I got excited. So I chose to put more yoga into my life.
Doing what you love is empowering and even health-enhancing. Even picking something as simple as adding more time to listen to your favorite music, plant more flowers, cook more homemade meals—if that’s what trips your trigger—will make you feel loved and cared about. (I love music in my life. It can lift me out of a bad mood instantly. Try this new unreleased song. Here’s the refrain:
May the Grace of God be with you always, in your heart
May you know the truth inside you from the start
May you find the strength to know that you are a
Part of something beautiful…
Adding more time to listen to music that uplifts you—priceless. At the very least you’ll be happier and more content, but you never know. Putting more of what you love into your life may lead you to something bigger. Remember the “Self-Compassion” diet book referenced above? Your body, and therefore your life, responds kindly to acts of self-compassion—another reference to my quote from earlier—“The inside you needs the outside you to take care of you.”
“According to a new study by a University of North Carolina at Chapel Hill psychologist and colleagues, people who seed their life with frequent moments of positive emotions increase their resilience against challenges….As with changing one’s diet or other lifestyle areas, it’s simpler and more effective to add what you want more of (whether it’s recognition of positive events in your life, or a diet richer in fruits and vegetables) than to focus on ‘giving up’ things that are hard to relinquish (from moods to foods).“
I still have that drive to continue finding the exact expression of my life. We all have that drive to continually adjust our course toward that which is more fulfilling—towards that which expresses us best. But it won’t be found without your voice, and it won’t be found without your will power.
Not sure what your expression should be? Try meditating for those 15 minutes a day. Just taking time to be present, breathe, and not do another thing can let your most important dreams or callings rise to the surface. How can the Universe speak to you if your mind is cluttered with so much else?
There’s a reason that the time between sleep and awake, when your mind is naturally unhindered by the outside world, is when your subconscious is most open insight. This stage of sleep and meditation’s effects on your brain has something in common. There’s a reason they tell you to “sleep on it” when facing a decision. What is an intention if not a decision to do something?
To quote my March 2010 newsletter: Everyone has the ability to listen to their inner voice. Many cultures have considered the “between times”—the time between sleep and awake, dawn and dusk, or any time that is neither one nor the other—“times of greatest inspiration and power” when “You will find yourself more effective in all of your activities.” Animal Speak, Ted Andrews. If that doesn’t hit home for you, remember Albert Einstein developed his theory of relativity through a dream. Enough said.
There are five stages of sleep. Stage one can be considered a transition period between wakefulness and sleep. In Stage one, the brain produces high amplitude theta waves, which are very slow brain waves.
How does that relate to meditation? “During meditation, theta waves were most abundant in the frontal and middle parts of the brain.
‘These types of waves likely originate from a relaxed attention that monitors our inner experiences. Here lies a significant difference between meditation and relaxing without any specific technique,’ emphasizes Lagopoulos.
Previous studies have shown that theta waves indicate deep relaxation and occur more frequently in highly experienced meditation practitioners.”
As my March 2010 newsletter highlighted, you can use the time between sleep and awake to focus on your intentions and the direction you should take. Or you can use the power of meditation to do that and so much more. Wondering if meditation can really help? Try it. At the very least you’ll be less stressed and able to handle the negative effects of life better.
Please refer to the archives for my past “Meditations to Go” for ideas on how to get started adding meditation into your life. It doesn’t have to be complicated. Just breathe. It doesn’t even have to be a sitting meditation. Nature walks can be very meditative too. (See my August 2010 newsletter for a great reference to a “Silent Walk” in nature by one of my favorite authors, Ted Andrews.)
Remember, life gets easier and more exhilarating when you are excited about it. Use your will power and express your excitement in 2011!
Breathwork and Visualization:
You can combine both the throat chakra and the solar plexus chakra in the following Three-Part breath. If you incorporate “Ocean breath—or Ujjaayi breath” as you breathe, you’ll be hearing the sound of your breath in your throat chakra area. As you fill up the full capacity of your lungs breathing deep into your belly, you are filling up the solar plexus chakra area. Visualize both chakras connecting with each breath: As you breath in, picture a sky blue energy ball circulating in the throat chakra area and continuing down your throat, turning into a green heart chakra energy ball in your chest and then into a bright yellow solar plexus chakra energy ball as it raises your belly at the end of your inhalation. As you exhale out, send the energy down your body into the ground like roots of a tree grounding you into the present and releasing stress along the way.
Once you feel centered, end with a visualization of yourself doing your 15-minute daily exercise toward something you’ve always wanted to do or try. Make it as vivid and real as you can. Involve all the senses—sight, sound, taste, touch. Notice all the details. Put yourself into your visualization and see yourself living it. Remember it’s the feeling that manifests. So feel yourself living it. Use the power of your will to express yourself in 2011.
Three-Part Breath is also known as the “complete breath”. It is both detoxifying and energizing. Done slowly and evenly, it will center you and produce a sense of peace. We typically only use the top part of our lungs. Three-Part Breath gets to the lower part of the lungs, using our lung’s full capacity from top to bottom—i.e., the “complete breath”.
Start by breathing deeply into the lower abdominal area, continuing to inhale filling the entire torso with breath on up to the upper collar bone area—belly to ribs to chest. Then release the breath in reverse order—chest, ribs, belly—squeezing your abdomen to remove as much old air as possible. This “squeezing out the old air” facilitates an even deeper inhale on the next inhalation. It’s also a great time to visualize “letting go” of stressors on the exhale, and “welcoming in” all that life has to offer on the inhale.
Affirmations:
- I live in my truth, I communicate my truth, I am truth.
- I develop will each time I meet a life challenge.
- I express my truth quietly and clearly and I am heard.
- My willpower is aligned with my spiritual purpose in life.
- I express my truth as creatively as possible.
- I learn to listen to myself and trust my inner voice.
- I express love and goodness each time I speak.
- My Spirit rests in peace and silence.
- I trust the whisper of angels’ voices as I sit in silence.
- I love and respect myself at all times.
- I am worthy because I exist.
- I am worthy of the life I say I want.
- I am confident in my ability to make my life work.
- I choose the power of life.
- I choose health, healing, and happiness.
- I choose the best for myself.
- There are no failures. I learn from everything I do.
- I believe that everything is for my highest good and greatest joy.
- I release judgment and let my life flow.
- It is now right for me to express the best of who I am now.
Sources:
The Book of Chakras, Ambika Wauters.
Diet and the Throat and Solar Plexus Chakras: Solar plexus chakra is related to the “fire element”. To increase this energy, think hot, spicy foods and hot teas. Avoid cold drinks.
A possible diet for the throat chakra would be light foods such as grapes, salads, herbs, and plain yogurt with a teaspoon of honey for the throat. Slippery elm in tea or lozenge form is a treat for the throat as well. “The throat chakra is associated with the thyroid gland which requires iodine, tyrosine (an amino acid), zinc, vitamin A, vitamin E, copper, selenium, and the omega-3 fatty acid and oleic acid. Adding sea vegetables to your diet can be helpful for supplying some of the ingredients listed above.”
Source: Chakra Balancing by Anodea Judith.
Aromatherapy and the Throat and Solar Plexus Chakras:
Throat Chakra scents: “Bergamot helps you to calmly express truths that arise as your heart chakra opens. Chamomile allows you to voice truth without anger or resentment. Eucalyptus helps if you feel ‘frozen’; aids spontaneous expression. Sandalwood motivates your creative energies at your throat chakra, helping you to come up with fresh solutions; encourages wider vision. Tea Tree shifts throat chakra energy; helps you to reach your potential. Peppermint stimulates you to lead a more ethical life.” Chakra Meditation by Swami Saradananda.
Solar Plexus scents: “Chamomile eases expectations and tension that can build at your solar plexus as a result of frustration; promotes a “sunny” disposition. Bergamot helps you to release stagnant energy, Juniper soothes if you feel uncomfortable or frightened, Fennel is a spiritual shield, Peppermint brings the Solar Plexus energy into balance, calms excessive pride and the inferiority it can mask, enables transition and transformation.” Chakra Meditation by Swami Saradananda.
Notice that Chamomile, Bergamot and Peppermint are common to both chakras. Perhaps combining them would be a fun experiment?
If aromatherapy interests you, I use Young Living Essential Oils™ which are therapeutic, food-grade oils. Please inquire if you are interested in purchasing a favorite scent and I can add your request to my personal monthly order.
Gem therapy and the Throat and Solar Plexus Chakras: Gemstones amplify the energy when placed in contact with your chakras. For those of you unsure on this subject, consider that it’s scientifically proven that everything is energy. Nothing is really solid. Why wouldn’t the energy of a stone work effectively with the energy in our bodies just as some research speculates that the energy of computers, cell phones, and microwaves may affect our bodies? At the very least, I find that holding a favorite stone is like a talisman for me, or a “worry stone”. As my favorite author, Wayne Dyer, likes to say, “If it’s a placebo effect, I’ll take two”.
Some Throat Chakra gems are: Throat chakra stones include all the blue stones: sapphire, lapis lazuli, blue topaz, aquamarine, turquoise, chrysocolla and sodalite, among others.
Some Solar Plexus Chakra gems are: Green Jade, Blue Sapphire, Aventurine Quartz, Topaz, Yellow Citrine, and Ruby, among others.
Blue sapphire is on both lists. Sapphire stones are thought to be able to maintain the hope needed in order that our deepest desires and dreams will be fulfilled one day.
If gem therapy interests you, you can find a great selection at www.crystallinelight.com.. I’ve known Jennifer, the owner, for many years and love her products!
Yoga poses for stimulating the Throat and Solar Plexus Chakras: As mentioned earlier, all yoga poses work each of the seven major chakras with specific ones addressing specific chakras.
Poses to strengthen the Solar Plexus Chakra: Stomach crunches—a strong core contributes to a sense of will power and purpose—Belly rolls, Plank pose, and poses with spinal twists.
Poses to strengthen the Throat Chakra: Neck stretches, Lion Pose, Legs up the wall pose. Also Ujjayi breath helps strengthen the throat chakra. My favorite throat chakra pose is supported fish pose using blocks. Others would be shoulderstand, cow pose and bridge pose.
