iVillage Mind and Body Challenge

iVillage Member
Registered: 12-04-2003
iVillage Mind and Body Challenge
14
Thu, 10-13-2005 - 12:54pm

I signed up for this challenge when it started, and it has some great tips, so I thought that I'd just post each days task for this challenge for everyone to take a look at!!


Week One | OCTOBER 10, 2005

Create Your Sanctuary

DAY ONE: Find a Room of Your Own



"Home is heaven for beginners."

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iVillage Member
Registered: 12-04-2003
Thu, 10-13-2005 - 12:56pm

Week One | OCTOBER 10, 2005


Create Your Sanctuary


DAY TWO: De-Clutter Your Sanctuary



Today we're going to take the next step in creating our sanctuary. We're going to de-clutter.


Getting rid of things we don't need can be a great catharsis. It helps us stop worrying about things that don't matter. I know I feel a palpable sense of relief when I finally go through the pile of papers that inevitably accumulates on the kitchen table. Purging also frees up space for new things to come into our lives --- possessions, sure, but also intangible things such as hopes, habits and attitudes. Buddhists believe that it's our attachment to things that impedes our happiness. What kinds of things are you hanging on to that don't really serve you anymore?


To do: Remove anything in your sanctuary that doesn't help you stay on the path to becoming more balanced. We already discussed the television, the computer and the phone. You should also move any gossip magazines, "beach" reading, piles of work and bills. Even mementos, in excess, can be distracting. Make piles of stuff: one to throw away, one to donate, one to move to a more appropriate part of the house. Again, be vigilant. We'll decorate your sanctuary later in the week, so today, think minimalism.


Once you've cleared some space, give the area a good cleaning. You don't want to be sitting on cracker crumbs in your area of refuge. (Trust me! I know. It's very uncomfortable.) Let the hard work you do today be an outward manifestation of your drive to create a more balanced life.


When you've finished, sit quietly in your sanctuary and soak up the feeling in the room. Notice how it has changed since you cleaned up. Over the next few weeks -- and beyond --- remember that cleaning and maintaining your sanctuary can help renew your dedication to your practice.


iVillage Member
Registered: 12-04-2003
Thu, 10-13-2005 - 12:59pm

Week One | OCTOBER 10, 2005


Create Your Sanctuary


DAY THREE: Indulge in Relaxing Moments



In our busy world, relaxing sounds like an indulgence, something frivolous that only people with hired help can afford to do. On the contrary, relaxing is as important to our health and well-being as eating well, getting enough sleep and exercising. So many diseases are caused or exacerbated by stress. If we could all learn how to relax and then do it regularly, we might just put HMOs out of business! Consciously relaxing also helps us go back into our busy day with renewed energy and focus.


To do: Today, as you're sitting quietly in your sanctuary, do something soothing for yourself. Notice how even a simple, do-it-yourself relaxation technique can affect the rest of your day. Here are some ideas to get you started:



  • Close your eyes and visualize a billowy white cloud in the prettiest blue sky. In your mind's eye, follow it until it disappears from your view. Open your eyes and feel soft and serene.

  • Make yourself a cup of chamomile tea. This herbal concoction has been used by folk healers for generations to soothe colicky babies, and it can help you calm down too. As you sip, inhale the scent of the tea, feel the warmth of the cup in your hands and notice the sensation of the hot liquid traveling down your throat into your belly.

  • Spritz a handkerchief with lavender oil and breathe in the scent. Or light candles or incense, scented with a fragrance that relaxes you. Close your eyes and sit quietly for a few moments, enjoying the effects of the smell on your mood.

This conscious relaxation will help you perform the rest of this week's tasks with more focus. You'll also be able to rely on these techniques again and again on those inevitable high-stress days.


iVillage Member
Registered: 12-04-2003
Thu, 10-13-2005 - 1:07pm

Week One | OCTOBER 10, 2005

Create Your Sanctuary

DAY FOUR: Rejuvenate Yourself



The sanctuary you've been working on so diligently this week isn't just for relaxation. Although relaxation is a vital piece of a balanced life, sometimes you'll need to energize yourself. I'm not talking about the kind of energy that comes from tossing back three cups of coffee and eating a doughnut. I'm talking about the sustainable, long-lasting energy that is necessary to keep you on the path toward your goal of a more balanced life. Today, we're going to learn some simple ways we can recharge our batteries while also honoring our commitment to well-being.


Your assignment: Take 10 minutes to perform one of the simple energy boosters listed below. The best time to infuse yourself with new energy is in the morning when the world is quiet and the day is still stretching out before you. If you're not a morning person, just commit to finding 10 good minutes sometime before dinnertime. Any later and you may be too stimulated to sleep.



  • Pull a plump, juicy orange from your refrigerator and gently pull its rind away from the pulp. Something as simple as peeling an orange and breathing in its citrusy scent can revitalize you and refresh your spirits instantly.
  • Get outside: Nature is a great energizer -- and it's free. Spend some time outside, preferably somewhere that is quiet and rich in plant life. Breathe in the fresh air, listen to the sound of the wind rustling the leaves, smell the rich scent of the earth. If you can't get away, throw open the windows in your house or office and notice how much sweeter the air smells.
  • Energy spritz: Add a few drops of menthol or eucalyptus essential oil to a spray bottle of water. Spraying your body before exercise will do wonders to boost your energy.

Balance is always in flux. Sometimes you need to energize, and sometimes you need to wind down. The relaxation ideas from yesterday, along with today's rejuvenating practices, should help you see how simple acts can bring you to the state of mind you need to get through your day. Learn to give yourself what you need, when you need it. This is the simple premise behind finding your balance. Cultivating this knowledge will help you to center yourself, no matter what's happening in your life.


What are some other ways you've found to relax and to rejuvenate? Share your ideas with us on the Mind-Body message board.


iVillage Member
Registered: 12-04-2003
Thu, 10-13-2005 - 1:10pm

Week One | OCTOBER 10, 2005

Create Your Sanctuary

DAY FIVE: Personalize Your Sanctuary



In subsequent weeks of the challenge, we'll be returning to our sanctuaries again and again --- to practice yoga, to meditate, and to rejuvenate ourselves. Today is the day to make your refuge feel like home.


To do: Carefully choose a handful of items that will support you on the path. Placing photos nearby of people who inspire you is a nice idea, whether it's Gandhi or your grandmother. Or hang up a photograph of yourself that represents you at your most peaceful.


Plants or cut flowers are always a good addition. They bring a connection to nature and help to purify the air. Make it a sensory experience with candles or incense for aromatherapy or a fountain for the soothing sound of running water. Bring in a floor pillow or yoga mat for comfort, and a book of poetry, notepad and pen for contemplation. (You may also want to use that pad and pen to keep track of the "things to do" that will inevitably pop up. That way you can jot down whatever arises and return to your quiet time confident that you're not forgetting anything important.) You don't need to go overboard or fret that you don't have enough stuff. Our goal is to make sure that whatever is in your sanctuary is there for a specific reason.


Now that your room is set up, I encourage you to spend some time there each day. Make a commitment to spend 10 minutes a day there this weekend, whether you're relaxing, rejuvenating or just sitting quietly. What will truly make your space sacred is the moments you spend in it. You are the room's most important accessory.


iVillage Member
Registered: 03-19-2003
Thu, 10-13-2005 - 4:02pm

Thanks for posting these Miranda--


I too signed up, but haven't been getting near as much information as you. Where do you find it? I seem to be able to get to a page where the gist of the day is posted (ie. For Day 5: In subsequent weeks of the challenge, we'll be returning to our sanctuaries again and again --- to practice yoga, to meditate, and to rejuvenate ourselves. Today is the day to make your refuge feel like home) but as for the "To Do" parts.....haven't seen them before.


Direct me in the right direction- puweeeze ;-)

~IslandGirl


Moderation IS Key


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iVillage Member
Registered: 12-04-2003
Thu, 10-13-2005 - 5:30pm

Hey IG, I've got challenges up the ying-yang this month, LOL!

iVillage Member
Registered: 03-19-2003
Fri, 10-14-2005 - 7:49am

I can get to that page....still waiting for it to load so I can find the blue arrow you're talking about- AHA! I see it!


Thanks :-)

~IslandGirl


Moderation IS Key


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iVillage Member
Registered: 03-19-2003
Tue, 10-18-2005 - 6:40pm

For those who are interested here are this week's challenges:


Week Two | OCTOBER 17, 2005


DAY ONE: Start with the Breath
Even if you've never done a single yoga pose, you've been practicing an important element of yoga since you were born: breathing. The entire physical practice of yoga is built on the premise that if you can learn to train your breath to be even, no matter what type of posture you're doing, you can also learn how to train your mind, body and spirit to remain grounded and open no matter what life brings. It doesn't matter what kinds of interesting shapes you may be able to make with your body; if you're not breathing while you're doing it, it ain't yoga.


To do: Today, your assignment is simple. You're going to begin to notice your breath and the power it has over your mind and your body. Then tomorrow, when we get to the physical poses, you'll already have a solid foundation of breath awareness to build on.


To get started, sit quietly in your sanctuary in a comfortable cross-legged position. Sit on the floor with a pillow under your sitting bones so that your hips can be higher than your knees. Lengthen the spine so that your ribs are lifting away from your pelvis. You can keep your eyes open or let them close. Then spend a few minutes listening to your breath. That may sound simple, but you'll soon figure out that it's not. Your mind will want to wander. Just bring it back to focus on your breath as many times as you need to. Notice how it feels to breathe -- where do you feel the breath in your body? How does that change if you make your inhales and exhales a little longer? A little shorter?


During the rest of the day, periodically check in with your breath. What is your breath like when you're resting, eating lunch or having a tense conversation with a loved one? How often do you find yourself holding your breath? Become extremely curious about the way you breathe. You don't need to change your breath at all, just notice what your patterns are. Come share your findings on the Mind-Body message board -- we'll be comparing notes.


For more information on the yogic approach to the breath, read "Breathing Lessons," an article from Yoga Journal (a wonderful resource for anyone who's interested in learning more about yoga).


DAY TWO: A Simple, Invigorating Yoga Practice
Now that you've begun to familiarize yourself with your breath, let's start adding in some movement. Your assignment today is to do a simple yoga practice. Here's what you'll need:
At least 15 minutes. Longer would be nice, but 15 minutes is the absolute minimum.
Some space. You need a spot that is private, uncluttered and big enough to allow you to spread your arms without knocking into anything and stretch out on the floor without running into a wall. Your sanctuary would be a good choice, but if it's not big enough, perhaps your back yard, living room or guest room could work.
Comfortable clothes. You don't need a coordinated spandex outfit. I recommend some loose-fitting stretchy pants and a shirt that is somewhat close-fitting so that it won't fall over your head in downward-facing dog. (If you don't know what downward-facing dog is, don't panic. We'll get to that in a minute.)
Your breath. Luckily, you've definitely got this! And after yesterday's assignment, you probably know a little bit more about your breath than you ever have before. Remember that the whole goal of yoga is to become more cognizant and in control of your breath, so don't forget to give some of your attention to your breathing as you move through the postures.
Finally, some instruction. We're going to learn a basic sequence of yoga moves called a sun salutation. This series of poses contains all of the benefits of a fuller practice, so it is the perfect starting point for new students. Aim to complete five sun salutations. Only do more if you have the stamina (and the time). Once again, our friends at Yoga Journal have given us detailed instructions. To get started, read "How to Salute the Sun."


DAY THREE: The Right Equipment
One of the many great things about yoga is that all it really requires is a body and the breath. Basically, if you are alive and mobile, you have everything you need to practice. (Congratulations! You qualify.) However, there are certain items -- known as props in the yoga world -- that can help you do your poses more comfortably.


The more props an activity has, the more intimidating it may seem. You certainly don't have to have an arsenal of the latest and greatest yoga gear to be a good yogi. They only serve to make your practice safe and fulfilling. If at the end of this week you find that you want to continue more deeply into the practice of yoga, you may want to consider buying one or two props to help solidify your commitment to the practice. Your assignment for today, however, is to simply read up on the tools of the trade, below, and repeat your yoga practice from yesterday.


Yoga props cheat sheet:
Yoga mat. These sticky rubber mats help ensure that you won't slide around in your poses, and they give you a portable practice space. Dolly Parton says, "Home is anywhere I hang my wig." I say, "Home is anywhere I spread out my yoga mat." Check out our photo gallery of some of our favorite and fun yoga mats.
A blanket. Most yoga studios keep a supply of cotton Mexican blankets on hand. They are infinitely adaptable: Depending on how you fold them, you can create just the right amount of height to use as a cushion in seated poses or shoulder stands. Unfolded, they make a nice covering for final relaxation so you don't lose all of the body heat you just worked so hard to build.
Blocks. Made out of wood or a hard foam rubber, yoga blocks have infinite uses. Any good yoga teacher can show you how to modify almost any pose using a block. I recommend having two, one for each hand.
A strap. Yogis make frequent use of a long (up to eight feet) canvas strap that has an adjustable buckle. Using a strap can help you reach a body part that would otherwise be out of reach. It can also keep your legs from splaying out in a backbend or your elbows from sliding in a forearm stand. The more you practice, the more you'll find creative ways to use it.
An eye pillow. These little pillows are designed to rest on top of your eyes during restorative poses -- which we'll cover on Friday -- and final relaxation (also known as savasana or corpse pose). Often filled with lavender, they smell divine and can help you retreat into the quiet that is always just below the surface of your thoughts.
A bolster. Also handy for restorative poses, a yoga bolster is basically a big, firm pillow. Lying on the floor with a bolster under your shoulder blades is a great way to open your chest, give yourself a gentle backbend and encourage your figurative and literal heart to become suppler. We'll go into greater detail on how to use a bolster later in the week. But I can tell you now that my bolster is my favorite prop of all time.


DAY FOUR: Avoid the Yoga Backlash
Yoga is everywhere. And not necessarily in a good way. Celebrities are doing it, magazine articles are hailing it, even dogs are getting in on the action.


It's easy to become oversaturated with all things yoga. Today, take some time to reflect on the true reasons why you'd like to build or deepen your yoga practice. "Because Madonna's doing it," or "Because I want a yoga butt" don't count. Sit quietly in your sanctuary and truly ask yourself, "What is it I hope to gain or change by practicing yoga?" Write your answers down, then keep the list someplace handy where you can refer to it when you need a little push down the path. While you're in your sanctuary, take a few minutes to do five sun salutations. Keep your intentions for your yoga practice in mind as you do them, and notice whether paying attention to your goals changes the practice for you in any way.


And just for fun, read about the new yoga T-shirt (pictured above) that's sweeping the nation. It can help you remember to not take yourself or your mind-body pursuits too seriously.


DAY FIVE: Restorative Yoga
Restorative yoga is an extremely gentle version of yoga. It uses lots of props (which we learned about on Wednesday) to help us be as comfortable as possible in poses that are specifically designed to help us relax. When the body is truly relaxed, it can rejuvenate itself. That's why performing some restorative yoga poses when we're tired can be even more refreshing than a nap. Yoga Journal has a great overview of restorative poses and why they are so effective (and so delightful to do) here.


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iVillage Member
Registered: 12-04-2003
Thu, 10-27-2005 - 11:35am

Week Three | OCTOBER 24, 2005


Improve Your Outlook


DAY ONE: Accentuate the Positive



"Being satisfied with what we already have is a magical golden key to being alive in a full, unrestricted and inspired way." -- Pema Chodron, author of When Things Fall Apart


There are two sides to every story, including the stories we tell ourselves. When I look in the mirror, I can look at the lines around my eyes and tell myself, "Geez, I'm getting old. Look at those wrinkles!" Or I can say, "Look at how much laughing I've done. You can literally see the joy on my face." They're both technically true, but the latter is obviously going to make me feel better.


Today's assignment: Pay close attention to the stories that you tell yourself, and make a concerted effort to tell the side of the story that is positive. Start small: What is the weather like? How does your breakfast taste? How's your hair? Then move on to turning your positive spin to other people. Notice something you particularly love about your partner, your roommate, your child. You don't need to keep a list. The goal is just to break out of the rut of your usual thinking and to begin to train the mind to notice the good instead of the bad.


The real test will come when you're out in the world. Someone will cut you off in traffic; your least favorite co-worker will send an annoying e-mail; the clerk at the grocery store will be surly. Notice your first reaction, then make the effort to find something good to say about the situation. Maybe you can admire your co-worker's dedication to doing her job. Or appreciate the opportunity an aggressive driver gives you to practice your new way of thinking.


The flip side of today's task is to notice how many times you want to say something negative. Don't chastise yourself -- after all, today is about accentuating the positive --

iVillage Member
Registered: 12-04-2003
Thu, 10-27-2005 - 11:37am

Week Three | OCTOBER 24, 2005


Improve Your Outlook


DAY TWO: Increase Your Happiness Quotient



"The greater the level of calmness of our mind, the greater our peace of mind, the greater our ability to enjoy a happy and joyful life." -- the Dalai Lama


What makes you happy?


Before you can answer this question, ask yourself: What does happiness mean to you? Is it winning the lottery? Finding a bargain on a cute outfit? Getting a promotion? Crossing the last thing off your to-do list?


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