Manomaya Kosha Experience: Emotional Health & Wellness Program Sue Baughman Yoga practitioner since 1987 Diploma of Satyananda Yoga Teaching (Accredited Satyananda Yoga teacher) Registered Psychologist, NSW Employed as a psychologist through Commonwealth Dept of Health s ATAPS (Access to Allied Psychological Services) funding. Provide relationship counselling, early intervention services (counselling for grief & loss, general coping difficulties, anxiety, stress, & depression) and group programs. It is a privilege to integrate professional qualifications as a psychologist and yoga teacher to work collaboratively with clients for therapeutic change. 1998 present In my work as a psychologist I use a common sense, light hearted, spiritual approach. A client centred, holistic therapeutic framework - utilizing yogic and energy psychology techniques - assists clients to improve psychological wellbeing by better managing disturbances of the mind. 2004 present Provide 2 ½ hour emotional health and wellness programs to residents in the Macleay Valley of NSW. Program funded through the Commonwealth Dept of Health and Aged Care so no charge to participants. Access to the program is through GP referral. Program runs weekly during school terms in following format: 1 ½ hour Satyananda Yoga class followed by 1 hour of group processes (including morning or afternoon tea) Four classes are offered weekly: 2 beginner classes for participants with no previous experience in yoga and relaxation; and 2 progressive beginner to progressive classes for participants who have attended the beginner class/or have previous yoga experience. Participants have a wide range of ability and medical conditions which require specific attention, modifications, and special needs. - 1 -
Manomaya Kosha Experience: Emotional Health & Wellness Program By Saraswati (Sue Baughman) I have been asked to speak to the manomaya kosha experience as it relates to the practices and outcomes of the Emotional Health and Wellness Program that I have been providing on the mid north coast of NSW (refer to specific program development, page 7). Swami Niranjan in Yoga Darshan (1993) has commented that around 75% of daily life experience/consciousness is absorbed in annamaya (kosha) awareness and that around 20% of one s consciousness is absorbed in manomaya (kosha) experience. This doesn t leave much room for the pranamaya, vijnanamaya, or anandamaya experiences in one s daily experience of life in the waking state of consciousness does it? The key practice that is used to expand the field of the manomaya experience is the cultivation of awareness and developing a position of being a detached witness. The initial awareness of oh, I have a body and I have a mind provides the starting point for the participants to begin their journey of self-discovery. What has been helpful in the program to facilitate the manomaya experience? The intention to expand the manomaya experience is through students becoming aware of the mind, the thoughts and feelings pouring forth from the lower mind. The lower mind is then trained to have a more positive outlook which hopefully leads to deeper understanding of the desires and needs from the right perspective (Yoga Darshan, 1993). Compassion and self-acceptance are profound consequences of this training program if followed with sincerity and commitment. Early beginnings of manomaya experience creating the environment & setting the intention: greeting and settling in of class Teacher preparation is required here. As the saying goes physician heal thyself, teacher, know yourself. Standard to Satyananda Yoga teacher training is the premise to teach within your experience of practice and maintain commitment to continued understanding of the self through sadhana. Part of teacher preparation is that I set a clear intention which includes working from a space of loving kindness and harmlessness to self and others - asking that thoughts, words, and deed be in the highest service for all. Have you ever reflected on the following saying it is the love of the physician that heals? The students initial experience of manomaya is in the settling in and traditional commencement of each SY class which includes chanting the mantra Om three times followed by the peace invocation, Om shanti. Once a comfortable sitting position is found through grounding and - 2 -
connection of body with the floor (earth beneath), breath awareness is used to further settle the body & mind. I ask the students to mentally commend themselves for organizing their day, managing their time, for being here now, and for making their self-care and self-development a priority in life. Students are also asked to bring to mind their reason for attending today s class what brings them here right now. I have found that chanting the mantra Om and the peace invocation has an exquisite effect on the students experience of wellbeing over time. It seems to bring a positive shift in the manomaya experience. It is also interesting to note an intrinsic value experienced from placing prayer flags with the Om symbol and the Sri yantra on the class room walls. Students are drawn to these sacred symbols which may lead to more subtle experiences over time. Short relaxation Awareness of body, breath, & the nature of the mind A lot of time is spent practicing relaxation (again, no surprises here given the 75/20 factors noted above). Most of the participants have no previous experience of relaxation. Instruction in assuming shavasana (lying down posture of relaxation) is carefully provided so each student takes all the time in the world needed to settle the body comfortably on the floor. The concept of awareness is floated to the students as a key concept in yoga and relaxation. Progressive muscle relaxation helps both with release of muscular and emotional tension. Counting of the breath backwards offers deeper experience and the instruction/suggestion provides information on nature of the mind as follows: If you lose count, reach zero, or the mind wanders, return to the number # and continue counting the breath backwards to zero.remember, it is in the nature of the mind to wander, so when it does, simply acknowledge that oh yes, my mind has wandered and gently bring it back to the practice time and time again of counting the breath. The practice of going back in time has also proved beneficial during this relaxation period, inviting the student to go back in time to when you first woke this morning..what were you thinking,.how were you feeling what were you doing.replay this in full detail, remembering thoughts, feelings, action now let it go and move forward in time to 9:00 this morning replaying your thoughts, feelings, and activity what was happening..total recall, reviewing events, emotions, and thoughts at 9:00 this morning..let it go and move forward. This technique provides the student with the experience that I am not the thought, feeling, or behaviour what am I? - 3 -
Asana Cultivating awareness In the Emotional Health & Wellness program students are instructed in the pawanmuktasana series, standing asanas, asanas performed from vajrasana, surya namaskara, and relaxation and premeditation poses. It really provides students with the experiential spade work leading to greater awareness of the body/ mind connection. Students, when practicing shoulder joint rotations are asked to feel into the shoulder joint, full awareness on the movement in the shoulder joint, loosening and lubricating the shoulder joint. At the completion of the movement students are then requested to become aware of the effects, notice whatever you can from this simple, gentle joint loosening movement. Note: If an asana is not suitable for a person, then the student is instructed to visualize the practice, i.e. follow the practice mentally, mentally taking the awareness to the part of the body being moved. Further cultivation of awareness is suggested through instruction of become aware of any thoughts or feelings which arise during the practice. As practice deepens in asana the benefit students experience moves from the physical (annamaya) through to pranamaya and manomaya by cultivating awareness, relaxation, and later concentration onward to meditation. Pranayama Natural breath awareness I cannot speak highly enough about the therapeutic benefit of this simple yet powerful selfcare technique. It offers an immediate sense of mastery to the participants and all they have to do is become aware of the natural breath flowing in and out of the nostrils, observing each breath in and each breath out. This sense of mastery offers a boost to the participants from the first class and becomes an essential self-care tool to place into the self-care toolkit. Participants are invited to perform even 5 minutes of natural breath awareness each day which encourages their self-observation and selfdevelopment. This also provides a sense of mastery and empowerment. Abdominal breathing, bhramari breathing, viloma breathing, ujjayi breathing The calming, settling, and soothing effect on the body and mind experienced when the students practice these techniques continues to cultivate their self-awareness. Recently a 72 year old student commented at the end of a class Three months ago I took for granted that I breathe now I not only am aware that I breathe but I know different ways to breathe to calm me down and relax my worrying mind. Who says you can t teach an old dog new tricks? - 4 -
Yoga Nidra Follow the instructions with awareness Not much needs to be said about the efficacy of this practice. Yoga nidra continues to be a favourite part of the class. This pratyahara practice is all about awareness and maintaining awareness. Instruction includes in yoga nidra the physical body rests, however, the aim of the practice is to keep following the instructions with the awareness. Creating sensations of opposites also very helpful for expanding manomaya experience (i.e. pleasurable/painful experiences). The practice of being a detached witness is also included toward the end of the practice when students awareness is taken to chidakasha.. be aware of whatever mental impressions, feelings, shapes, colours, symbols arise. assume the position of being a detached witness to whatever is occurring in this space, no judgment. Antar Mouna Stages 1 and 2 of antar mouna have been used in the program. Again, it is exposing the students to the concept of witnessing with expanded awareness. Students report benefit from using a set-up in stage 1 with suggestion of the ears hear the sound of the birdsong that I am witnessing and so on. Discrimination between object, subject, and the witness develops. It is a humbling experience to listen to a student share the moment when the penny dropped for them and they got it. The awareness of each and every thought good or bad, as they spontaneously arise in the mind assists with an understanding of the thought process. It is hoped that students come to learn that the endless chattering of the mind with swinging thoughts is not necessarily the problem; rather, the problem is the emotional and mental attachment that accompanies the thought. Food for thought Thoughts create reality. This is a huge topic that has been floated out and saluted during the group discussion part of the program. As teachers we need to remember it is important to share this concept with our students and reinforce it. The possibility of being able to consciously let go of a critical, negative thought and replacing it with a positive, life-affirming thought is a novel idea to some students. I have noticed a steady progression in students experiential learning in this regard. Comments shared by students evidence this understanding as follows: I am slowly learning that I am able to make better choices ; I was able to set a clear (& do-able) goal and achieve it ; and, I am getting better at being able to recognize the monkey mind and not get so hung up over it it s just the monkey mind chattering away, swinging from one thought to another. There is a lot of power in the group process of sharing individual learning with one another. - 5 -
Group Discussion The hour allocated to group discussion following the yoga and relaxation class provides for 1) a welcomed cup of tea with a snack and 2) sharing of experiences within a safe and trusting group environment facilitated by a health professional. It is interesting to note that, regardless of the topic, the group process mostly culminates in the understanding of the need for the development of the attitude of being a detached witness through self-observation, watching the thoughts, feelings, as they arise. Participants are also reminded of the importance of relaxation, awareness, mastery and confidence in self-care tools and techniques to manage the disturbances of the mind. Furthermore, the opportunity to attend individual counselling to address deeper issues as they arise is available to the participants, if need be (see participants testimonials, page 12). Concluding Comments Cultivation of awareness and deepening of experience in yoga practice is an ongoing and continuous process. In the Emotional Health and Wellness program most people self-selected to attend for some practical, do-able skills and learning tools and techniques to help with their general daily coping. The program works at the fundamental level of learning. At the level of manomaya kosha experience I consider it a great leap forward that students are able to make a body mind connection through participation in the program. It is a true privilege and blessing to play a small part in each participants unfolding of the self. If the student is ready and sufficiently motivated, the yogic path offers a lifetime of experiential learning in self-development. I offer sincere appreciation to all of my teachers who continue to shine the light on the path of self-development and wisdom. - 6 -
Emotional Health & Wellness Program development and content Getting to Know your Self When a person meets with me for counselling and asks but want can I do about.? my response is why not get to know yourself the very best you possibly can? (through self development) to which they reply how do I do that? and I respond Have you ever thought of trying yoga? The development of the Emotional Health and Wellness program was a perfect fit to the above scenario. It also provides accessibility to yoga & relaxation classes and assists overworked GPs by offering a worthwhile intervention for their patients. Imagine the chronic dilemma facing GPs: patients presenting with mild to moderate levels of anxiety, stress & depression or finding it generally difficult to cope with life s challenges; or patients with insomnia, chronic worrying, full-time carer responsibilities, difficult relationships (who doesn t have this) the list goes on and on. The intention of the Emotional Health & Wellness program is the development & cultivation of self-awareness (with general improvement in daily functioning, coping skills, and more positive experience of life) through training in yoga nidra, a systematic deep relaxation practice, gentle yoga movements, development of body and breath awareness, psychosocial education, and participation in a group process. Who attends the program? Participants either self select (through responding to promo material) or their GP suggests they consider attending for their self-care. For most participants this is their first experience of learning relaxation techniques. (Refer to program promotional advertisement, page 15) What is a typical weekly program like? Themes and topics for weekly program borrowed loosely from Yoga with Attitude a practical handbook for developing awareness in everyday living by Sw Vimalratna. A few weeks could be spent on the same topic. Consequently, one weekly theme from Yoga with Attitude could be used to cover one term (8-10 weeks) of the emotional health & wellness program. 1 st Term Weekly class format First 1 ½ hour - Very much a Satyananda yoga beginner level class: Brief Q & A before class begins, settling in Om chanting (3x) and Om shanti Brief relaxation - 7 -
Asana all from SYA list of beginner level postures (PWM series, TTK, etc) probably more focus on body & breath awareness (bringing weekly theme/topic into the instruction) Pranayama natural breath awareness, abdominal breathing, FYB, viloma, bhramari simple nadi shodhana Yoga Nidra as per SYA list at beginner level (weekly themes/topics included) Om chanting (3x) and Om shanti Comments/questions from participants Remaining 1 hour of program includes: Yummy morning/afternoon tea (very important!) Group discussion covering weekly theme/topic group sharing from personal life experiences, relationships. It is this everyday life experience sharing that further assists with development of self-awareness and gives participants plenty of nourishment to take-away Upon completion of the 1st term participants are invited to attend further terms of the program. These subsequent terms continue to build on previous level of experience and include more meditation techniques, mantra chanting, visualization, & more progressive beginner/progressive level of APMB. These participants demonstrate a longer term commitment to the process of self development in this framework. Participants may also meet for individual counselling to complement this group process and further their personal development as samskaras or emotionally painful past experiences arise and need to be resolved. What parts of the program are most helpful? Participants written & verbal feedback is received upon completion of each term (see survey results below, page 10). Feedback from 1 st term participants showed: Yoga nidra is by far the most consistently noted beneficial technique that the students take away from the program. (CDs of yoga nidra & relaxation recorded & produced through program and given to participants) Natural breath awareness is also a highly regarded skill. Many students have found that by knowing how to come back to the breath they are then able to choose what to do next. Stepped breathing (viloma) Development of autonomy through their experience & sharing in the group discussion Education about the breathing process & gaining confidence in learning to use breathing techniques to calm the body/mind (PMA) Gentle joint loosening movements done with full awareness & coordination of body movements following the breath - 8 -
learning to be the witness to thoughts, feelings ( let them come, let them go very helpful instruction) stepping stone from this experience to: attending yoga & meditation days offered locally or havan & kirtan offered locally; or visiting Mangrove Mountain and doing a course Participant Comments related to the unfolding of the Self C, female aged 52 self-referred to program for further support, recent bereavement and going through divorce, property settlement. For the first time in today s meditation I became of the stillness (between the Oms) fascinating, it was the awareness of the stillness that I experienced D, male aged 48 GP referred, chronic pain sufferer, identification as the physical body (pre-accident) and post accident identification with pain. I had not previously considered that there was anything more than this body & mind.. practices & group have helped open the doors to understanding more about who I am M, female, age 39 self-referred, allied health professional in high stress work situation, attended classes sporadically but taped missed classes to practice at home (dedicated to her self-care) I found the experience and practices may not change the situation but it (the program) has changed my attitude towards the situation (no longer feels strong negative emotion) Teacher s observations from program Relationship is the key to healing Need for safe, supported, trusting environment Respectful relating with appropriate boundaries See the Divine within each person Participant needs to experience relaxation and gain practice effect before moving into contemplation of changing patterns, lifestyle Realistic expectations Development of self-awareness & self-acceptance is a process Each person is on their own unique journey Trust in the process Need for person to come from a calm, centred space in order for transformation and personal inner work to occur. - 9 -
Emotional Health & Wellness Program Survey Results n % Number of surveys sent to participants 67 100% Number of responses received 51 76% Questions (1-5) asked on survey: 1. The Emotional Health & Wellness program has been: Helpful 51 100% Not helpful 2. Were the instructions, education & learning material provided clear & meaningful? Yes 51 100% No 3. Did your experience meet your expectations? Yes 48 94% No reply 3 6% 4. What things would you like to see added/changed to another program? twice a week; I enjoyed entire program & found group discussion helped greatly; I have complete confidence in the presenter to adapt as she sees fit; may be a little time devoted to healthy eating; anything to help with relaxation; more challenging yoga movements; more of the same; I like the way it is run now; I would just like this to continue; more meditation; more meditation; keep as is; more meditation stools would be good; tapping (EFT); meditation meditation techniques; I am happy with program as is; I like everything as is - just want it to continue on happening; nothing; twice a week classes & more talk after class - interaction; twice 5. Please provide any other comments about your experience of the program. I participated at my Doctor s suggestion & was initially hesitant to attend but am so pleased I took the step to participate as it has been a great healing time for me; appreciation of my body I live in; I found relaxation & yoga movements great learning tools; I have benefited more than anticipated; very nice way to relax & take my mind off everyone and everything - lets me feel calmer for a while; I enjoy my Mondays - the relaxed atmosphere is beneficial; since beginning the program I have not had to meet Sue for counselling as the program helps me feel better, so the panic and anxiety attacks have lessened; fantastic, thoroughly enjoyed it; I find I take away with me a sense of strength for the coming week; I feel calmer & more supple & more relaxed; I wish I had practiced - 10 -
yoga years ago, especially when very stressed in the past; pelvic floor movements helpful - I need to practice at home more; I'm finding the whole course really grounding & I love Sue's approach; learning to manage stress & relax is wonderful; this has made me more aware of my body & more relaxed; extremely helpful; I didn't realise I could relax in that way - thanks Sue, I look forward to Mondays; I enjoy it very much; this is a great program in many ways; I really felt at ease with everyone & everything we did; unlike other forms of yoga this was much easier to do & the program was all positive; this has been a great way to learn to nourish myself; yoga I find makes me feel much better & I really found the breathing techniques helpful; this class sets me up for the week to follow, I relax and meet nice people; I am able to take practices home & I have found this beneficial, I have shown practices to my husband which he uses; the meditation has been the most helpful, giving me a much needed break - it is re-energising; good to take time out for me - relaxation & all aspects of yoga helpful; the yoga has helped me no end physically but the emotional back-up has been just great; my emotional & physical state is fragile & this program has provided wonderful support when I needed it most; great; yoga, meditation, sharing & reducing stress & taking time out for peace & learning new tools & techniques for self-care; I find it a source of comfort that there are other options for emotional health that can be practiced at home and benefit myself & others; great teacher, great material, hope it continues; getting out & experiencing & feeling in control - empowered - lowered blood pressure; I am having less panic attacks - yoga nidra (relaxation technique) has taught me how to calm down; I always went home feeling able to face the world!; learning to relax has helped (calmness having been an issue for me), enjoyed the company & experienced some inner peace for me personally. - 11 -
Testimonials from Emotional Health & Wellness Program participants My introduction to yoga occurred a long time ago. I found it inspiring and helpful in dealing with stressful situations. After the initial course I continued to meditate and do asana on my own for a year or so. When my circumstances changed my practice dwindled and then lapsed completely. In my own case, I believe yoga needs a context in which to blossom, that is, regular meetings of a like-minded group. Nearly a quarter of a century later, unable to cope with episodes of severe depression, I sought medical help. The doctor gave me a prescription for anti-depressants and a referral to Sue s yoga therapy. Unfortunately, anti-depressants have no effect on my moods but I was quite pleased with the prospect of joining a yoga group. I was, nevertheless, afraid of being embarrassed by my rustiness and increasingly disobedient body. I need not have worried. Sue s teaching method allows everyone to do comfortably just what his or her body s ability dictates. Perhaps the major benefit for me at present is being able to shut out all other concerns for a morning each week while concentrating on the emotional health & wellness program. One of the most difficult aspects of depression is apathy. Actually making oneself do the things which can help is a big problem in itself. I think that (participation in the program) assists in creating an awareness of the need to make an effort, however imperfect that effort might be. Jo, South West Rocks I have been attending Sue s yoga/group sessions since 2006. I suffer from depression with related anxiety/panic disorders and joined the group on the advice of my doctor and my mental health counsellor. I have found the yoga so beneficial to me as it has taught me to relax, how to meditate, to be more supple and to cope better with life in general. The calming influences of the yoga itself and the relaxation/meditative powers of the yoga nidra have helped me get my anxiety/panic problems under much better control and helped me to find ways to relax and calm down when I ve been upset and anxious. The group discussions (following the yoga class) have been so wonderful, as being able to air problems and discuss life s worries has helped me heaps. Sue often brings up topics that help me cope better with my depression and anxiety. She gives us literature and often suggests books, etc that would be helpful. CDs with relaxation and meditation techniques are also provided that are helpful in reducing anxiety. The times this group is in recession (term breaks) are difficult, as I don t cope quite as well. My mental and physical health has improved greatly since joining Sue s group. I would be very upset if the group ended. Life is so much easier since attending these sessions. Sandy, South West Rocks - 12 -
After seeing a sign stressed?...fatigued?...tired? etc I rang the number on the sign. Since I started the Emotional Health & Wellness program (now attending my 7 th term) I can t speak highly enough of its benefits to myself directly, and to my family and others indirectly! It has been the most positive time and effort spent to achieve what (I feel) I have it has enabled me to manage my stress levels, mood swings (menopausal) or just men! In the past I was a screaming emotional wreck and couldn t help myself, never mind my chronically ill husband and teenage daughter. I was given a questionnaire by my doctor on anxiety and depression and scored above average (that s me!). It was recommended to me to go on antidepressants, which I did for a while, still looking for an alternative and through the Satyananda Yoga & Sue I found it. I have practiced other styles of yoga which were all beneficial to (physical) health. Satyananda Yoga offers more for alleviating stress and learning coping skills through techniques of breathing and meditation, especially yoga nidra. I need only to lie down (follow the instructions) and gain positive benefits in body, mind, and spirit. I can now enjoy the moments in my life instead of rushing to meet happiness and contentment these moments are momentous, it means I m paying attention and realizing that life is meant to be lived now not tomorrow. The future is ahead, the past behind. I feel emotionally stronger and in control. I still have hissy fits and fears that raise their ugly heads but I find that if I keep practicing (Satyananda Yoga) that the truth of the practice will see me through calmly til the next episode Breathe! Through practice I am learning to detach from the negative thoughts and work my way back to the positive. Annie, South West Rocks It s never too late.. to learn to breathe It s the most basic of human functions, Yet few of us do it properly Relax. Feel your breathing Just being aware of it will calm you. Draw in the air slowly Let it charge you with its energy. Spend some time savouring the feeling. Do some homework. Learn from the experts. It s Never Too Late... by Patrick Lindsay - 13 -
If anything is sacred, the human body is sacred. Walt Whitman I am a 61 year old woman who has had her share of nervous problems whilst caring for her disabled husband. As a result, I don t get a chance to spend much time away from home. Consequently, Monday mornings at the yoga group is the highlight of my week. Our instructor, Sue, puts her heart into each lesson and has never asked us to try any move which we don t feel our poor old bodies are capable of. Sue is genuinely interested in the progress of each one of us and our poor old creaking and groaning bones. Please keep up the good work. Elaine - 14 -
ATTENTION MACLEAY VALLEY RESIDENTS Are you interested in learning how to relax and generally cope better with your life? FREE emotional health & wellness PROGRAM When did you last take time out to reflect and give back to your Self? SELF AWARENESS and PERSONAL DEVELOPMENT Consider attending this 10 week course, if you dare, to extend yourself and explore and develop beliefs and meanings around personal development and self-empowerment. The course is a collaborative process providing experiential and skills based learning within the security and intimacy of a small group situation. Sue Baughman, registered psychologist & accredited SATYANANDA YOGA teacher, will be providing the training. This program will provide training in a systematic, deep relaxation practice, gentle yoga movements, and development of self-awareness. Sue offers a light-hearted approach to self-exploration and brings to the group her own unique blend of simple, powerful, and effective strategies and techniques for self-care and personal development. Hastings Macleay General Practice Network Macleay Valley ATAPS Program Ring Sue NOW on 6562 1866 or 0414943691 if you are interested in participating. ACCESS TO THIS PROGRAM IS STRICTLY THROUGH GP REFERRAL - 15 -