Give & Take

One of the things that yoga has taught me on so many levels is the lesson of balance. Not just in the poses, or the way I stand, sit and walk, but also in the way I contract and relax muscles as I work & move through my day. In my breathing. In my thoughts and  speech and in my every action. In my work and play and in my emotions. I've learned that there must be balance in all things.

The hardest thing I have had to learn over the years would have to be balance in my relationships, specifically in the area of  "Give and Take."

I am an oldest child. I grew up putting my needs aside to take care of my younger brother. I became a mother at 18 and again at 36 and put my needs aside to care for my children. My family raised me to be polite, compassionate & giving. They taught me to put myself in others shoes, understand and empathize with the needs of others and that the world did not revolve around only me. They taught me how to give the very best of myself at all times.

The thing they forgot to teach me though was how to take-how to receive. I've have a hard time with that, from not asking for help when I need it to not wanting to say 'no' to someone who really needs help. Its natural for me to just help whoever is asking me. Saying 'no' - and taking something instead of giving- has been one of the toughest, but most important lessons that I have learned through my life experiences. It is one that I have done my best to instill in my children.

Giving can be a wonderful thing, unless you are giving until you have nothing left. Its like draining a battery-you have to allow it to recharge once and a while in order for it to work properly. Does that sound selfish? Well, maybe it is, but selfish is not always bad unless its in excess. How can we really give to and help others if we don't recognize and take care of our own needs first? Its what we are supposed to do. Ultimately, the only one we have to answer to on this plane is ourselves and If we don't do that, then we have nothing real or substantial to give to anyone else.  It is just as important to receive than it is to give.

The intention with which we give is also just as important as how much we give. Why do we give? Out of guilt? Out of expectations of someone else? Peer pressure or social status? Because someone gave to us? Or because we have something of value to an individual or group that we want to share with them? Each type of giving feels different and will either recharge your battery or drain it.

There are many ways to give and it does not always have to be something expensive, 'as seen on TV" and gift wrapped. For all the enjoyment we get out of giving, we know that ultimately, we get tired and bored with our 'stuff,' and so do others. Most of those gifts we give and receive will wind up in a drawer or closet within the next year or so. But when we give our attention, our time, our friendship, our unique talent & memorable experiences, these are the most priceless, useful and personal gifts that money can't buy!

As we come into this season of giving, talk with children about both giving, receiving and the etiquette for both. Teach them how to strike a balance between the two. Remind your children that gifts come in many shapes and sizes and the best gift you could ever give is to help around the house or to be a good friend to someone who may be having  hard time. Teach them the proper way to ask for something-whether that means asking for help or a new video game.
If they want new toys and games, have them go through the ones they already have and give away the ones they no longer use. This has been a fall ritual for my kids and myself for about 25 years. There are many schools and organizations that will gladly take gently used items: coats, sweaters, boots, etc. along with dolls and books and other toys that sit unused in the closet or basement. It helps to make room for the new things we want-materially and symbolically. When children do this regularly and as a habit, it allows them to maintain balance. It allows them to not only to appreciate the act of giving, but also to enjoy & understand the value of receiving much more.

Most of all, set an example and allow yourself  the pleasure of receiving. Put yourself on your holiday gift list.  Accept someone's offer to help you. Say 'no' to people who cross boundaries. Shut off your cellphone and electronics for a few hours so you can have some undisturbed quiet. Do something for you. When was the last time you took yourself to a movie, a cooking class or had a spa day to yourself?  This is the time for you to do that. Pretend its from Santa.

If you don't celebrate Christmas, pretend its from all of those, known and unknown people whom you have given to and helped over the years. Its a Thank You from the Universe for all the good work you have done here. Accept it and receive it graciously and enjoy!


*What are some of the best gifts that you have given or received for the holidays or a birthday? Please tell us about it in the comments below!



Below is an article link that I saw about a 69 year old woman who has taken Giving & Receiving to the next level. I find it both interesting and fascinating although I don't know that I would have the courage to try it!   “Gib und Nimm” (Give and Take).


Read more about the spirit of giving here:
La Befana


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Introducing Yoga in the Classroom

My favorite classroom is definitely the outdoor one, but as the weather gets colder and damper, I take my yoga adventures inside to classrooms and living rooms across PA & NJ.

If you have ever watched children move and play, you will notice how different their activity is from an adult's. There are short bursts of energy, followed by a lull, followed by another burst, etc. Traditional classrooms are an unnatural environment for children to be in before a certain age because they need to move. Expecting them to sit still and be quiet for long periods of time is not only futile, but stressful. This is where a well thought out and cleverly implemented yoga program can help them stay engaged in learning and the adults engaged in teaching.

Yoga is a complete holistic health system that has been used for thousands of years. Although we tend to think of yoga as a mysterious exercise that only the flexible can do, this is not true! Yoga exercises are designed to regulate the nervous and glandular systems and is an activity for everyone. Most children take naturally to yoga. It can be adapted to any age or ability, making it accessible to any child (or adult) who wants to try it, even children with adaptive needs. No special skills or equipment is needed, and all participants will derive some benefit from the movement, the breathing, the relaxation as well as the sense of belonging to a part of a group and participating in a community.


By moving, 'posing' & making noises like animals, (or mountains, stars, trees & other natural objects), and by using creative stories, we make yoga fun and dynamic for children so they can better understand their own outer & inner natures, as well as the nature of the people and world around them. In addition, an opportunity is created to meet new friends & move & exercise, grow & build healthy bodies & minds. Yoga gives them the experience of having naturally integrated senses through play, imagination and movement. It calms them and re-focuses their attention on the activity at hand, allowing them to live in the moment.


Yoga is a versatile tool that can be used by children (and grownups) to release frustrated pent-up energy, to self-calm and reduce stress in the classroom (before a test) at home (before bedtime) or anytime & anywhere the need arises. Movement & Sensory games can help release tension, build physical strength, character and confidence & can be done indoors or outside. Yoga can infuse fun into rote or predictable learning.


You do not have to be an experienced yoga teacher to begin exploring movement with children in the classroom. Start slowly and build a sequence. Our Pose Page can help acquaint you with some of the movements and games that are played in a adaptive or non-adaptive yoga group class. Try some of these at home with your child or in the classroom with your students. Have fun with it and try making up your own poses & movements. If you are studying Egypt for example, ask the children: "What would my body look like as a sphinx?" or "Who can be the most strong, steady pyramid?"

If you are studying the Planets, get in your rocket ships (chairs) and blast off into space-go on a space walk-moving very slowly as you explore. See the constellations Leo, Orion, Ursa Major and ask "How would my body look if it was the constellation....." ? You can incorporate flashlights, music, puppets or any other prop as you teach each lesson.

By moving the body, the brain becomes more learning ready and integrates information more quickly and permanently. By making the lesson come alive with a fun story, movement or props, you have now taken learning to another level.
Here are some General Suggestions for introducing Yoga in The Classroom:

• Yoga in The Classroom can be of great benefit to all students & staff! Its best to set up a daily or weekly routine so the children know what to expect.
• In a Yoga studio shoes are off at the door, you get your mat, find your space and sit or lie quietly waiting for class to begin. You can designate a time, area & routine for yoga much in this same manner, using this same procedure as a template.
• Yoga sessions should be of a length to suit the age/ability/attention span you are working with. In general, the younger the children, or for children with sensory/cognitive challenges, the shorter the class.
  
• For an elementary class 20- 30 minutes is good. For a Middle school child 30-50 minutes and High school an hour is fine for a formal practice. Teaching in a conventional classroom may not allow this duration, so short 5- 15 minute intervals of movement & incorporation of various techniques such as storytelling, breathing & art & imagery can be used effectively to release excess or nervous energy, re-focus, relax and reduce overall stress. Highly effective prior to test-taking!

• Remember that yoga is called a "practice"... it is not called a "perfect" & it does not have to be! Encourage children to do their best! Just watch your students or children have fun & remind yourself to do the same!

*For more information click the links below.
 
Adaptive Yoga
 
Individualized Yoga Programming
 
E-Learning
 
 
 
*To contact us regarding program development or consulting, e-mail: barbara@bodylogique.com

Anatomy of Sensory Overload

A good majority of what I do in a typical group children's yoga class or adaptive individualized instruction is aimed at sensory integration. Yoga is the one very adaptable activity that naturally encompasses all of the senses at once, which makes it useful and effective for addressing the needs of both sensory seekers as well as sensory avoiders.

This time of year, as the busyness of the holidays approach, many of us have sensory overload on our minds. It affects everyone to some degree, but children, teens and adults with sensory regulation challenges are affected the most. Doing too much, eating too much and even excessive family visiting can cause stress on the senses and cause overload and shut down.

As educators, we may know what sensory overload looks like on the outside, but unless we have experienced it ourselves, we don't really know how it actually feels to the child or adult experiencing it.

I found this article in  the "Autism at Home" website that does an excellent job of describing sensory overload from the perspective of someone who experiences it. The author,  Thomas McKean, shares his personal experiences and offers some solutions for minimizing and regulating sensory overload. I hope both parents, educators and therapists find it useful. Read Thomas's article here:   Inside the Mind of Sensory Overload .


**What are some interventions you use to reduce or regulate sensory overload in your child or your students?  We welcome your comments and suggestions!


To contact Barbara e-mail: barbara@bodylogique.com

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Living in Color

Photo by: B.Gini ©2006
(Tree at Cornwall Inn) 

I love taking walks in the woods this time of year. The colors of the foliage is absolutely beautiful and so restorative & healing to me. My daughter often refers to this time of year as "Living in Color". 

I remember once taking my daughter for a walk in the woods near our old home in NJ and helping her collect pine cones & leaves-of all different colors. We took her treasures home and made a colorful collage out of them. "The colors make me feel happy", she said to me when we hung it up on her wall. Was she referring to the activity we did or does color really have the power to affect our mood?

Everything around us is energy. If you have ever felt the vibrant energy of the colorful fall leaves-or that of a vegetable, herb or flower garden surrounding you, then you have felt that connection not only with your physical and emotional senses, but also with that part of yourself that we refer to as our spirit.

Color is a form of non-verbal communication. Colors say something to us when we look at them. What colors make you feel happy? Agitated? Color consists of many different energy patterns which vibrate at different frequencies. The reason we see color and the reason it makes us feel a certain way is because these vibrations are received by the color receptors (cones) of the eye, which then translates that pattern into a color & sends that data to the brain. The brain then begins the release of hormones and chemicals depending on the messages it receives & interprets. When the energy in one part of the body is out of balance, a chain reaction will begin leading to changes in all systems and organs as the body tries to restore balance. By surrounding ourselves with and looking at a particular color we may stimulate or suppress pituitary and pineal glands (located in the center of the cranium). These glands regulate the hormones for metabolism and growth of the body, sleep patterns and blood pressure functions, appetite and thirst sensations.

Since ancient times, every culture has used color for various art, customary rituals and clothing. It has long been known that light and color can have an effect on the body, the mind and the emotions. Colors on the walls, in art, in clothing and on furniture can energize calm, uplift, depress, irritate, anger and even heal. The use of light & color has been explored as its own form of holistic healing called Color Therapy or Chromotherapy. Although it has been deemed pseudoscience by its critics, citing the placebo effect, many therapists & educators feel that there is some use for color as a practical tool in daily living. It can provide a simple way to enhance the environment of adults & children, whether it be in a traditional classroom, and afterschool program or in a yoga class.

The origins of Color Therapy dates back to the Egyptians. The vibrant colors of nature were reflected in all aspects of their lives: floors of temples were green or blue (grass and water). They believed that red, yellow, and blue affected the body, soul, and spirit, respectively and used colored gemstones and crystals as remedies for many diseases. The cure was believed to come from the activated energy of the color of light reflected by sunlight.

Ayurveda refers to the Chakras as sources of subtle energy. Chakras represent the Life Force and energy of the entire body and are depicted as 7 circular areas that form a vertical line from the base of the spine to the top of the head. Each of the centers corresponds to a color and in turn an emotion as well as an organ, system or gland.

Color therapy is also applied in the practice of Feng Shui which uses the placement of furniture, plants & objects by shape, element and color encourage & ensure harmony & balance.

During the early 20th century, Rudolph Steiner, an Austrian philosopher, related color to form, shape, and sound suggesting that certain combinations of color and shape have either destructive or regenerative effects on living organisms. Steiner’s work was continued by many researchers all finding evidence that color preferences demonstrate states of mind and have measurable and predictable effects on the nervous system.

While more controlled research needs to be done, early studies are encouraging. In one study, 98 percent (49 out of 50) of participants with migraine headaches reported relief after being treated with goggles that alternately illuminated the right and left eyes with red light. (The Journal Headache, July, 2008)

The most clinically supported use of Color and Light Therapy includes the use of light boxes in the treatment of Seasonal Affective Disorder (SAD) & other mood, sleep & stress-related disorders.

Using Color in daily life can involve exposure to colored lights, art, furniture, plants & using imagery. This can help calm disrupted energy within the body and bring it back into balance. (Practitioners use this for both physical and emotional challenges, treating the body as a whole, rather than just addressing symptoms.)

In traditional or yoga, education or therapy, (OT, PT, SLP) or even at home, using colors strategically can help enhance the learning environment & the effects of the activity, lesson or therapy you are administering. Since each color has a different effect or association, try to match this with your expected outcome of the lesson or session. For example, if your student is lethargic, surround him/her in red or violet to envigorate re-energize and shift the mood into a positive direction. If your student seems anxious, restless and can’t seem to find concentration, Blue, Green and Indigo will calm & ease physical, emotional and mental tension and bring improved awareness and better concentration. Try accenting the sensory room with soft colored lights, mats, shawls, gems, candles, paintings, tapestries, plants, table cloths, shades, etc. (See Color Meanings Below)

Another easy way to incorporate color is to use imagery. Ask your student to close their eyes & imagine for a minute that he/she is a tiny balloon. Each time he breathes in he gets bigger and floats higher and each time he breathes out he releases some of that beautiful color into the sky. You can assign each child a specific color based on the effect you want the imagery to have or let them imagine their own favorite color. (Always prepare them to be brought out of the imagery gently and gradually by suggesting they imagine they land gently on the ground, wiggle fingers, toes and on the count of three, they can open their eyes.)

The Meaning of Colors:
In each category, consider all degrees of color and shades in that group, from jewel tones to pastels. Experiment & see what works.

RED: is beleived to stimulate brain wave activity, increase heart rate, respirations, blood pressure, and adrenal glands. It warms us and awakens us physically and has been applied to improve circulation. It is a good color to wear when we have low energy due to colds and poor circulation. (CAUTION: Too much red can over stimulate, agitate and make the illness feel worse.)

ORANGE: is the color of joy, creative energy and internal connection. It is believed to stimulate appetite and it is a good color for improving creative problem solving, clearing the lungs & balancing hormones.

YELLOW: is the color of wisdom, personal power, intuition and emotions. It energizes, uplifts, relieves depression, improves memory, stimulates appetite and has been applied to help with digestive problems.

GREEN: has a calming, balancing effect on the nervous system. Green sooths and relaxes, eases depression, anxiety & nervousness. (Since green is associated with and said to stimulate growth, it is suggested to be avoided in cancers and other tumors.)

BLUE: is calming and cooling & is often used to counteract stress & hypertension. It is the color for overall health and connects us to our higher thought and make us open to learning new things. (Too much blue can overwhelm and depress the system.)

INDIGO: is the color for healing. It is said to enhance immunity and connect us to our unconscious self.

VIOLET: is cleansing, strengthening, and awakening. It has been used to suppress appetite & in restoring a peaceful environment. It is supposed to affect the bones and has been applied to improve auto-immune conditions, cancerous illnesses, and arthritis. It has proven to be an excellent color for relief of eye strain, headaches and migraines.

WHITE: The color of Spirituality, softness, purity and Peace. Has been used to neutralize negative thoughts/emotions. (Too much white can be over stimulating, blinding & cause headaches. Substitute more subdued crèmes, beige or ivory shades if this is the case.)

BLACK: Black is the absence of color. It conveys mystery, mourning & rebellion. It is also grounding and calming to some, especially sensory challenged children and teens. Incorporate or simulate black by using softer lighting. (Use sparingly! Be sure to balance the use of black with other uplifting & energizing colors.)


• Use for Calming:  Blue, Green, Turquoise, Silver

• Use for Alerting:  Red, Pink, Yellow, Gold, Orange

• Use for Maintaining Balance:  Purple, Lavender, Green, Turquoise

• Use to Neutralize or Unify:  Brown, Beige, Ivory, Gray, Black, White




*What are some of the creative ways that you "Live in Color" and have used at home or in the clasroom? We would love to hear about your experiences! Please leave a comment in the space below.
 

Contact Barbara at: www.bodylogique.com

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