Coping with Confusion and Conflicting Views

Several of you have shared experiencing feelings of overwhelm, concerns about conflicting media reports and that you are struggling. It’s ok. There are things YOU can do. The trick is to create all you need in your body and inner world, to make it an oasis of calm, your sanctuary and anchor in an ever changing environment.

When fearful, anxious, or stressed the sympathetic – fight, flight or freeze – response is activated. The pre-frontal cortex/rational brain switches off along with digestion, immune system and more. This is not a good place to be or from which to make decisions. As soon as you notice overwhelm, anxiety etc. take positive steps to activate your parasympathetic, tend and befriend nervous system.

When you feel rattled, triggered, all shook up:
1.    Identify and remove yourself from the trigger – switch off news/social media, walk away, end the call.
2.    Ground/centre – connect with your body, feel your feet, tap, or firmly touch your body, go for a walk, practice yoga.
3.    Use the resources you have practiced in class.

Self-healing
Until your basic survival needs are met they must be your priority. It is important to feel safe, stable, grounded/centred. You then have resources for  healing/development. There is no right or wrong way, no time limit, just your way for now. No pressure, no deadlines.

What works for you?
Start with something that takes you from thinking to feeling/sensing/knowing. It’s your choice: journaling, doodling, drawing, painting, creating, relaxing, meditating, free dancing etc. The activity creates space for energy to flow.

You will probably feel better fairly quickly. Insight may come instantly. You may feel you have made enough progress for now. Or you may like to dive a little deeper with a reflection/enquiry process. Here are a few points to get you started. Don’t be restricted by my words or your thoughts. If you don’t understand it skip, make up your own prompts. Feel/sense/know beyond your conscious mind. Remember answers and insights will come at the appropriate time.

Get curious! 

 

1.    Which emotion/feeling/thought/reaction is active?
2.    Is it a habit or pattern? your usual response?
3.    Sensitives pick up on others energy, Is the emotion/feeling/thought/reaction yours? an ancestral pattern? part of the collective?
4.    If the emotion/feeling/thought/reaction was physical, where is it in your body? what shape or texture? does it have a message? what does it need?
5.    What would be supportive right now? movement, making some noise, hitting a pillow, dancing etc, there are no limits!
6.    If you are somewhere where it is appropriate give yourself what you need or is supportive. It may be necessary to wait until you are alone e.g. if making a lot of noise. In which case make a sacred commitment to yourself to do this as soon as possible.

Your process will free energy and it can start to flow. I always expected a drum roll and fanfare!! But for me its a whisper of knowing beyond any doubt. When you no longer have an adverse reaction to an event or trigger your healing is complete.

As an example, Confusion has been coming up for me. There is so much not being talked about. There are many ethical and moral issues which we don’t discuss due to sensitivities and political correctness, judging and shaming. Now we have added CV!

This is mine, it comes from my childhood when things were not discussed or events happened that were never mentioned. As an energetically sensitive child I was aware of a mismatch in what was said and what I felt. I learned to doubt my inner wisdom and did not feel safe in myself.

The knowledge is empowering. I take that awareness into my healing, interactions and considerations. It has a positive impact on how I relate to others and the world around me.

How about you? Please share at one of the circles, classes or in a personal message.

You cannot change the world, but you can change your SELF. As you develop, you see the world with a clearer vision. In time you may perceive and interact from your inner wisdom. This is the space from which you can research, question and act while staying centred and present. If/when needed you can anchor and retreat to your inner sanctuary. Like meditation it is not a permanent state. Sometimes you may be present from your inner wisdom and other times seeing through your wounding and conditioning. This is where discernment and awareness have a role. And the wonderful thing is you can practice and develop all these skills on your yoga mat.

All classes and groups create a safe space where you can be in tend and befriend mode, aware, curious and self-healing.

I am happy to chat about options if you need support.

If you have a topic you would like me to include in a newsletter drop me an email.

With love and acknowledgement for all you have experienced, your challenges and potential.

Suzan
07795 517157
Facebook: www.facebook.com/suzanjoywells
Twitter: soulwisdomyogi
Website: www.suzanjoywells.co.uk
Mailing list: http://eepurl.com/c1BEIn
Co-author Searching… A Peek into the Invisible World of Energy & Healing

Tips for thriving during the holidays

Do you always have great intentions and expectations for family gatherings but end up frustrated, resentful, disappointed? 5 Ways to thrive rather than survive family gatherings:-

  • Be realistic. How can you enjoy the day without having an agenda for success?
  • Simplify, minimise and prepare as much as you can in advance.
  • Make a self-care plan, e.g., when will you rest, be in nature, listen to uplifting music.
  • Take some time to reflect on the positive qualities and/or past positive actions of those who trigger you.
  • To avoid or minimise misunderstandings, flare-ups and arguments take a piece of paper and create 2 columns
    • On the left list or draw challenges triggers and patterns that have come up before or are a strong possibility for your next meeting.
    • On the right list or draw actions, phrases, thoughts to avert a major incident eg
      Smile and count to 10
      Take a long slow exhale
      Leave the room
      Change the topic of conversation
      Remind/reinforce a boundary

If it doesn’t go to plan, be compassionate with yourself. There is a saying – if you think you are enlightened, go spend time with your family! The more realistic you are and the fewer expectations you have, the easier it is.

 

 

 

 

 

 

 

 

Feel free to email me and share your greatest challenges and I will create a resource to support you.

6 steps to stay positive

NOW is the time to see the opportunities that 2020 has brought. Yes the evenings are darker and the media is full of doom. I could go on… But we have a choice to focus on the challenges or potential. Proactive actions, thoughts and people lift our spirit and positivity.

Here are some simple steps which will help create good vibes. Aim for success, Choose something that you can do without too much effort. Add, or change as needed.

1.  MAINTAIN/BOOST YOUR MOOD

  • Use a lamp that imitates natural sunlight.
  • Take regular exercise, walk daily, practice yoga/qigong
  • Eat healthily with natural foods*
  • Create a routine – it gives a sense of control

2.  FOCUS ON WHAT’S GOING WELL

  • Every morning and every night take a few minutes to focus on 5 things that you have in your life right now. Food? water? A job/income? A home? Friends? Etc.
  • Each day share with a partner, friend, colleague at least one positive thing about your day.
  • Minimise exposure to negative input, tv, social media etc. choose feel-good programs and connections
  • When you focus on positive events and gratitude you will notice more positive events, people and ideas and your energy will become lighter.

3.  MAKE YOUR HOME A SANCTUARY

You can’t control what’s going on in the world, you can control how your home looks and feels.(children, partners, parents permitting LOL!). Find a space that works for you, perhaps a mobile one is the best option, simply roll out a mat. There are no rules.

  • Clear clutter
  • Rearrange, ornaments, pictures, cushions, furniture as appropriate. Experiment to create a feel-good energy
  • Place positive images and photos where you spend most time
  • Add colours that evoke joy, happiness and positivity for you. This could be with cushions, decor, plants.
  • Open the windows every day to bring in fresh air and energy

4.  PHONE A FRIEND

  • Reach out to a friend, by phone, online, over the fence. Depending how you are feeling, you may choose a positive friend where the conversation is likely to include laughter or someone who is alone and may need support. Receiving support is mood enhancing. Asking how someone else is will take you away from your own suffering for a while.

5.  STOP BEING HARD ON YOURSELF

You are doing the best you can with what you’ve got. Watch out for negative self-talk and judgement. It’s ok to feel however you feel. Accepting this is the first step to change.

6.  MAKE YOUR WELL-BEING A PRIORITY

Invest in yourself. This was a challenge for me in the early days. Now I realise that it must be my highest priority. The purpose of life is to unravel my history and story, bringing me to a place of equilibrium and wholeness. And the best possible way to be of service to others is by sorting myself out! It is a lifelong commitment.

NEXT STEPS 
If you would like support in groups or 1 to 1 sessions, I am here to help. Together things become achievable, change happens. I have come through dark  days and you can too.

Here are 5 key insights I have learned over the years.

☯  Everything that has happened is ok.
☯  We all have our own life path.
☯  Life isn’t meant to be a Disney movie.
☯  Challenges are here to catalyse positive change.
☯  There is no right way or only way.

yoga, healing, soul wisdom, online, sound, voice, meditation, relaxation - calm relax well-being

✨✨ JOIN ME ONLINE FOR SUPPORT OF BODY, MIND & SOUL ✨✨

LIVE, IN-PERSON WEEKLY ONLINE GROUPS
MONDAY EVENINGS YOGA
TUESDAY MORNING CHAIR YOGA
WEDNESDAY EVENINGS 
MEDITATION/HEALING/SOUND/RELAXATION

1 TO 1 sessions week days/occasional weekends.

If you have any questions please email me or call 07795 517157.

Love Suzan

*You may want to invest in personalised advice with a BANT therapist, such as Jo, who you may know from yoga. consult your GP if you experience SAD, Seasonal affective disorder, chronic depression/anxiety

**If you will benefit from the classes, are committed to attend regularly and have a genuine financial issue please donate what you can – this will be confidential. Please respect this policy and keep for those who really need it.

From Suffering to Bliss – a yoga journey for self-healing

When I notice I am suffering or struggling, I check in to see what is happening, what I am not getting or what wants to change.

How are you with change and uncertainly?

For many years I resisted and resented undesired change. It was painful and not something I had planned. I did all I could to avoid it! I would get busy, grumpy, or resentful. So many more important things to do!  Or times there were long periods in inertia, resentment and feeling trapped. All completely subconscious.

Finding yoga and spiritual development gave me the tools to reflect and broaden my understanding. I came to understand that there was something bigger at play. My ego is not in control. The pain drove me to change. The result exactly what I needed.  The pain led to change. I was being guided to a better place.

The act of regularly showing up on the mat is a huge opportunity to be present with what is, to feel those things that are so easy to avoid. I found yoga postures a way into reflective practices. They also gave me time to get to know my body, and feel! Some tightness wouldn’t shift no matter how many classes I did. It was in healing and personal development that they moved. I was then able to explore and access deeper wisdom in the yoga classes.

I studied a whole lot and understood at a cognitive level. Over time I was really able to understand. This was when I felt the knowing and understanding physically and at a more subtle, energetic level.

Now I feel and know with my physical body and beyond that change and the suffering it often brings are the one certainty in life! It is not wrong or a punishment, rather a catalyst to take us to a new, more evolved place. The idea is to move through the suffering rather than get stuck. Now it’s not easy or quick but the reality of life.

Life continues to bring me opportunities to leap forward and I find the support and connection of my practice means the process is easier and quicker. And I still notice sub-conscious activities taking me the scenic route! Ultimately it will take as long as is needed.

Yoga for change and reducing suffering

Are you ready for change? Looking for support navigating change? Trying to understand and make sense of uncertainty.

Email me to book a free 20 minute consultation to see how working together can support you.

The most effective YOGA pose for fatigue, stress & reducing pain

When I am in the midst of admin or had a long day I so need to do this pose and want to share with you. I find a few minutes a day is life changing ! What are the triggers or times when you really need a quick pick me up? This one pose can:

  • Energy levels increase
  • Calmness develops
  • Digestion improves
  • Immune system is supported
  • Clarity and decision making become easier
  • Pain is often reduced or eliminated
  • Relaxation replaces tensions throughout the body
  • Breath settles supporting all body systems
  • Creates a sense of well-being

Drum roll…. Ta dah! The most effective YOGA pose for fatigue, stress & reducing pain is a modified savasana – semi supine – lying with knees bent and feet on the floor!

The most effective YOGA pose for fatigue, stress & reducing pain - semi-supine savasana - calm - relax - flexibility - core strengthTips:

  • If you are not comfortable getting up/down from the floor, practice on your bed or in a chair.
  • If it is more comfortable lie on your side and experiment with a cushion between your knees – in 2nd or 3rd trimester of pregnancy lie on left side.
  • Place a small book or cushion under your head to lengthen the back of the neck. You want the ear to be parallel to the floor.

Frequency:

Regular practice results gives fastest results. Your body will associate this pose with all the positive benefits.

  • Start with 3-5 minutes once a day
  • Build to 5 minutes twice a day
  • Longer if experiencing fatigue, anxiety, aches and pains, try 20 minutes 2 or 3 times daily.

What to do/think about:

  • Stay present and awake if possible
  • Notice – without judgement
  • What sensations are in your body?
  • How is your breath?
  • Where does your mind want to go?

The practice will be just as it is meant to be:

  • You may notice nothing or many things
  • There may be resistance
  • You may want to zone out or sleep
  • Keep returning to the ‘now’ your body on the mat

The more you return to the present moment the deeper the practice. It’s about being real with whatever shows up. I would love to hear how you get on please contact me.

 

✨✨ BOOK A COURSE/PRIVATE SESSION✨✨

 

 

 

Creating your own sanctuary

Whatever your home situation you can create an area dedicated to reflection and rest. For quiet time away from the turmoil and unpredictability of life.

If you struggle to detach from life and take time out having a special place or Sanctuary will help. You can create a space to support you to relax, meditate, reflex, and be with yourself. Have you tried sitting in the kitchen with all the comings and goings of the family or in the living room with the TV playing? There are times and places in your home where there are many obstacles to being still and others that help the process, aiding you to settle and be open to insights and inspiration. 

You may need you to get creative, but it is possible to create a harmonious space to connect with yourself, your calm centre and intuition. Be realistic, how much space do you have? For most of us a dedicated room is not realistic but if you have one great. If not how about a temporary space where you can place a chair, mat or blanket when you use it.?

If you are living in a busy household, choose times to visit your sanctuary when you are least likely to be disturbed. Negotiate quiet time with others or consider headphones with white noise.

Make an intention for this space to be your sanctuary – when you set it up and every time go there. The energy will build and you will associate it with positive qualities.

Choose an object to evoke a the quality of sacred, whatever that means for you – a photo of a deity, or teacher – a crystal -something from nature – anything of special significance. These may need to be portable and put in place every time you use the space or you may have a shelf, window ledge, a small table etc.

I have something to represent the elements, water, fire/candle, air/feather and earth/crystal. You may like to focus on the senses and play gentle music, use aromas, a soft cushion. Be guided by what you have and your intuition.

I would love to see a picture of your sanctuary, please post it on my Facebook page or email me.

Yoga Healing Aylesbury

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The Art of Relaxation

In 2020 relaxation is a NECESSITY, it’s a time of unknown – a new world with fear and restrictions.

There are things you control. You can create and maintain stability in your mini world – outer world of your own home, and in your inner world – your body, mind and emotions. You can

✔Fill your home with pictures, photos, artwork that evokes joy
✔Find something positive from challenging situations – eg. lockdown is an opportunity to save time travelling and resume a hobby
✔Grow plants or vegetables
✔Reduce screen time

These will reduce anxiety levels and help the nervous system settle into relaxation.

This A simple process to help relaxation response become active, homeostasis to return and create a sense of well-being.

  • Lie with legs bent or sit
  • Notice how your body feels, get really curious – your body holds much wisdom, what comes into your awareness
  • Watch your breathing, is it fast, slow, steady, erratic, etc
  • Focus on your exhale
  • Gradually increase the length of the exhale while maintaining a comfortable inhale remains (up to twice the length of the inhale)
  • It is natural for the mind to wander, when you notice this use loving awareness to return your focus to the exhale
  • Avoid judgement, criticism or blaming a trigger person or event
  • Check in with your body regularly inviting any tense areas to relax
  • Stay for 5 minutes, longer if you have time especially if feeling anxious/agitated.
  • Make regular time in your schedule for this practice and take mini 3 breath practices as often as possible during the day.

Online relaxation connection community

5 Ways to help you stay calm, sane and connected!

1. Routine
Create a daily routine, plan times to start and finish activities. This will give you some predictability, control/power and help keep you grounded in the present rather than with thoughts of what might, should, or should not happen. New habits can take a while to become established and you may benefit from the support of a friend to help create your time table and keep you on track, celebrate success, and support you through any challenges.

2. Connection
Connection is especially important if you live alone. Plan time every day to speak with a colleague, friend, family member or support group. Online communication with visual as well as audio gives a deeper connection than phoning, Facetime, Whatsapp, Skype, Zoom etc are all free and pretty good. I have been having a monthly online lunch date with a friend for a couple of years and it’s great! Join me at one of the tea break or tea & chat sessions (see above).

3. Nature
Where possible spend some time daily in nature. Walking barefoot is a my favourite. If you can’t get out at all or as often as you would like, bring nature into your home with flowers, plants, perhaps try sprouting, planting a container or window box. Open windows and doors to clear the air regularly.

4. Exercise and diet
Exercise regularly, daily if possible, anything to move your body, feel the strength you have. Walk, dance or your guessed it do some yoga :). My Yoga classes are now online and the new term starts 20th April. If you would like to book and/or to receive a short yoga practice to do on your own email me.

Eat nutritious food, as fresh and unprocessed as possible. Treats are fine, too much sugar and starchy foods may feel good initially but are followed by an energy dip and put extra strain on the body to process and digest, so be as moderate as you can. If you deviate from the plan be kind to yourself and get back on track as soon as you can.

5. Create a Sanctuary
You may need you to get creative, but it is possible to create a harmonious space to connect with yourself, your calm centre and intuition. Be realistic, how much space do you have? For most of us a dedicated room is not realistic but if you have one great. If not how about a temporary space where you can place a chair, mat or blanket when you use it.?

If you are living in a busy household, choose times to visit your sanctuary when you are least likely to be disturbed. Negotiate quiet time with others or consider headphones with white noise.

Make an intention for this space to be your sanctuary – when you set it up and every time go there. The energy will build and you will associate it with positive qualities.

Choose an object to evoke a the quality of sacred, whatever that means for you – a photo of a deity, or teacher – a crystal -something from nature – anything of special significance. These may need to be portable and put in place every time you use the space or you may have a shelf, window ledge, a small table etc.

I have something to represent the elements, water, fire/candle, air/feather and earth/crystal. You may like to focus on the senses and play gentle music, use aromas, a soft cushion. Be guided by what you have and your intuition.

I would love to see a picture of your sanctuary, please post it on my Facebook page or email me.

Yoga Healing Aylesbury

Tips to prepare and support you over the holiday

As we come towards the winter solstice our natural tendency is to go inwards to reflect on the year gone and plant seeds for the year ahead. The arrival of Christmas with its expectations, commercialism and family gatherings is the exact opposite! Here are some ideas to help you keep calm and enjoy Christmas.Stress yoga aylesbury

Tips to prepare and support you over the holiday

Take an active role in planning:

  • Start a new tradition
  • Choose what works best for you – an activity, venue, timing, catering etc., start and end time.
  • Schedule a walk or create space for those who need time out.
  • Set a positive intention for the event.
  • Decide to make the best of a less than ideal situation.

Remember:

  • Nothing is every personal.
  • It is not compulsory to take part in the drama.
  • You don’t always have to be right.
  • Other opinions are allowed!
  • Its ok to say “that doesn’t work for me”.
  • Your response or reaction is the only thing that you can control.

Ask yourself:

  • Are my expectations realistic (life is not idyllic as portrayed in the media)
  • Will it matter in an hour, a day or a week?

Be kind to yourself:

  • Avoid too many commitments.
  • Schedule some me/couple/treat time.
  • Take a one or two minute break and breathe deeply, inhale love, exhale negative thoughts.
  • Do things that make you smile/laugh.
  • Give yourself a hug or pat on the back – sometimes getting up/through the day is a major achievement.
  • You are the best you in the whole universe.

Simple treats:

  • Self-massage with warm sesame oil
    Sesame oil is widely used in ayurveda and can help ground and calm promoting sleep. It is widely available in independent health food shops and online. Avoid the toasted variety unless you want to smell like a stir fry! Coconut oil or specialist ayurvedic massage oils are also available.
  • Treat yourself to a good book, or film
  • Listen to some relaxing or inspirational music
  • Light scented candles, or vaporiser
  • Take a candle lit bath.
  • Book a yoga course and relaxation events 🙂

Spring 2020 Events

  • Sound & Voice Meditation with Suzan – Friday 24th January 28th February & 27th March
    Buckland Village Hall, Buckland Village, HP22 5HU
  • Mini Relaxation Retreat with Suzan – Sunday 26th January – Haydon Hill Community Centre, 10 Dickens Way, Aylesbury, HP19 8SR
  • Yoga & Sound Bath with Suzan & Barbara Dancer – Sunday 2nd February – The Barn at Chartridge Lodge, Chesham, Bucks HP5 2TU
  • Yoga & Sound Bath with Suzan – Saturday 29th February – Haydon Hill Community Centre, 10 Dickens Way, Aylesbury, HP19 8SR
  • Mini Relaxation Retreat with Suzan, Sunday 29th March – Haydon Hill Community Centre, 10 Dickens Way, Aylesbury, HP19 8SR

Retreats 2020

  • Pancha Maya Yoga Retreat with Suzan & Barbara Dancer – Learning and Practices to Support Your Daily Life
    Saturday 14th-Sunday 15th March – Chartridge Lodge, Chesham, Bucks HP5 2TU Options
  • Pranamaya, the energy of self-healing with Suzan & Barbara Dancer
    A fun weekend, discovering the invisible energies that affect every aspect of your life and how you can use these energies to enhance well-being. Saturday 7th – Sunday 8th June – Chartridge Lodge, Chesham, Bucks HP5 2TU

1:1 Sessions

  • Yoga therapy
  • Sound therapy/healing
  • Personal development/healing with Suzan
    Are you at a crossroads? Navigating challenging changes and transitions? Looking for answers and meaning in your life?
    Suzan will support, guide & empower you to make lasting, positive.

From Overwhelm to Calm in 5 Minutes

  • Stop feelings of overwhelm, irritation and powerlessness
  • Activate your rest and digest system
  • See clearly
  • Become empowered

Try this 5 minute breathing practice (5 minutes and 22 seconds)

Why?
Focused breathing is powerfully transformative.  It allows the nervous system to settle, the mind and body to calm and harmony to be restored.

When?
Daily – there are 1440 minutes in a day.  If you don’t manage daily do as often as possible.  In an emergency take 3 conscious deep breaths wherever you are.

What people say

“When I am stuck in traffic I use the breathing practice and the stress vanishes”. Lynne

“Dear Suzan   Just to say many thanks for the breathing programme.  My blood pressure readings are down, so no visits to the doctor for 3 months and no increase in medication.  I also feel a lot calmer and don’t get those feelings of panic which were very unpleasant.
yours with many thanks”. Betty E

“I was progressing with my Scuba diver training last weekend was struggling to maintain a level easy breath and as a result using far too much air. So 40 feet below the surface the following day I was thinking about concentrating on my yoga breath whilst trying to master the skills of diving, it worked!” Guy K

“I wanted to let you know I enjoyed the classes and used the breathing techniques throughout the pregnancy and during labour which was a huge help, so thank you” Clare P

If you would like to work deeper with breath and movement I have a range of online yoga groups and private sessions to support your specific needs and availability.  Email me.

Focused breathing will support you whatever is going on in your life – stress, the blues, living with change and uncertainty. Give yourself the gift of 5 minutes a day for a month and let me know the results.  I would love to hear from you.

Please email me  with any feedback or questions.

lungs-breathe

In an emergency just 3 conscious breaths will change the way you feel.