Clearing a Blocked Up Nose

Here is a 10 minute video with some acupressure points that can help to clear a blocked up nose - let me know if it helps…

I cover all of this and more on my Pranayama course - click below for details…

Prana Mudra

Prana means energy or breath and a Mudra is a gesture of energy - here we combine the two - breathing in an easy soft way with gentle movements - very calming and very beautiful

Yoga Nidra for Children

This Nidra is aimed primarily at young children around 3-6.
It includes a practice of engaging and releasing muscles to help relaxation
A body scan with glitter (magic glitter that doesn’t stick and doesn’t make a mess!)
An invitation to bring along a toy or imaginary friend
And a trip to a garden.
It is offered as a bedtime sleep Nidra

On Insight Timer

And on Sound Cloud

Pranayama and Mental Health

Pranayama and Mental Health

Pranayama is one of my favourite yoga practices, the art of breath control. "Prana" means life force and "ayama" means expansion or control. In Pranayama we regulate the breath, making it more subtle and soft. It can bring incredible benefits including physical and mental well-being. Let’s explore how pranayama can help with stress, anxiety, depression, and enhancing overall emotional resilience.

Breath, Mind and the Nervous System

Our breath and mind are intimately connected. When we are stressed, our breath can become rapid and shallow, which has a knock on effect on the nervous system signalling a state of alertness or fight-or-flight response. Soft, slow breathing can help calm the mind and bring about a state of relaxation in the nervous system. This physiological link is one of the ways pranayama practices, can affect the nervous system and can reduce stress, and improve mental health. Some practices are calming, some are stimulating. It’s important to know which practices would be beneficial for who.

Reducing Stress and Anxiety with Pranayama

One of the biggest mental health benefits of pranayama is its ability to reduce stress and anxiety. Techniques like Nadi Shodhana (Alternate Nostril Breathing) and Bhramari (Bee Breath) can balance and slow down the breath and so calm the mind and possibly reduce anxiety. There is some science suggesting that Nadi Shodhana can balance the two hemispheres of the brain, which could give us more mental clarity and relaxation. There is also a connection with the vagus nerve, Bhramari is humming breath during exhalation, and Ujjayi is a breath with a soft sound on the inhale and the exhale. Both involve a vibration in the larynx which is right next to the vagus nerve. So both can stimulate the vagus nerve, which activates the relaxation response.

Alleviating Symptoms of Depression

Depression is another area where pranayama can have an impact. It’s possible that inflammation is the link here. If we are chronically stressed we are more likely to have inflammation in the body. So practicing Pranayama can reduce stress and so possibly reduce inflammation. There is thought to be a connection between inflammation and depression.

Scientific research supports these benefits. I’ve listed some studies below that point to the benefits of Pranayama for anxiety depression and sleep.

Enhancing Focus and Emotional Resilience

Pranayama can increase focus, and nervous system resilience. For example when we are calm we are more likely to be able to concentrate and keep our focus. By consciously controlling the breath, we can learn to stay present.

Practical Tips for Incorporating Pranayama into Your Routine

It’s always better to aim for something doable. It’s better and aim fo a few minutes each day and actually do it! Then you can gradually increase if you want. Here’s some tips to get you started:

1. Find a Quiet Space: Make a “special place”. Maybe put a cushion and candle and make it cosy.

2. Choose your Technique: It’s best to begin with balancing techniques like Nadi Shodhana or Dirga Breath.

3. Stay Mindful: It can be really beautiful to pause after the practice is really feel the after effects.

4. Be Consistent: Aim for little and often.

See below for the scientific papers on how Pranayama can affect mental health

References

Brown, R. P. & Gerbarg, P. L. (2005) Sudarshan Kriya yogic breathing in the treatment of stress, anxiety, and depression: part I-neurophysiologic model. J Altern Complement Med 11(1):189-201 [available online https://pubmed.ncbi.nlm.nih.gov/15750381/]

Novaes, M. M. et al. (2020) Effects of Yoga Respiratory Practice (Bhastrika pranayama) on Anxiety, Affect, and Brain Functional Connectivity and Activity: A Randomized Controlled Trial. Front Psychiatry. 11: 467 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7253694/]

Streeter, C. C. et al. (2020) Thalamic Gamma Aminobutyric Acid Level Changes in Major Depressive Disorder After a 12- WeekIyengarYogaandCoherentBreathingIntervention.JAlternComplementMed. 6(3):190–197[availableonline https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074898/]

Scott, T. M. et al. (2019) Psychological Function, Iyengar Yoga, and Coherent Breathing: A Randomized Controlled Dosing Study. J Psychiatr Pract 25(6):437-450 [available online https://pubmed.ncbi.nlm.nih.gov/31821220/]

Mayer, N. et al. (2019) A randomized controlled dosing study of Iyengar yoga and coherent breathing for the treatment of major depressive disorder: Impact on suicidal ideation and safety ndings. Complement Ther Med ;37:136-142 [available online https://pubmed.ncbi.nlm.nih.gov/29609926/]

Pranayama and Physical Health

Pranayama and Physical Health Benefits

Pranayama, comes from the Sanskrit words "prana" meaning life force and "ayama" meaning control or expansion. It is a practice of changing your breathing patterns. This can have huge effects on us mentally and physically. The benefits of pranayama were described in traditional texts and what I find really exciting is that modern scientific studies are starting to find similar results and we’re starting to understand why it works so well.

Understanding Pranayama

Pranayama isn’t just deep breathing, in fact deep breathing is often not helpful for people and doesn’t bring more oxygen to the brain (but that’s another blog post!). Pranayama is a whole range of techniques changing the speed and rhythm and adding pauses to the breath (breath retention). It’s important to understand your own nervous system and each breathing technique. Some practices are stimulating like Kapalabhati, so if you’re already over-stimulated it would probably not be helpful. Some practices like Chandra Beda are calming and take your energy down so if you’re already low in mood or energy again it would probably not be the best one to choose. If you’re unsure of what you need or of what the practice does it’s best to stick to the balancing ones that are good for everyone Dirga breath and Nadi Shodana.

So in this blog pose I’d like to talk about some science based physical benefits of Pranayama. The scientific studies are all listed at the end.

Physical Health Benefits of Pranayama

Improved Respiratory Function

I see Pranayama as a way to practice healthy breathing. How we breathe in our daily life has a huge knock on effect on our health and wellbeing. Unhealthy breathing patterns can cause things like IBS, brain fog, muscle aches and tiredness. There are studies that suggest Pranayama can help with respiratory health including COPD and heart failure (always check with your doctor!).

Cardiovascular Health

The slow Pranayama practices have been found to reduce blood pressure and have a positive impact on cardiovascular health.

Enhanced Digestive Function

The practice of pranayama can also improve digestive health. Techniques like diaphragmatic breathing are thought to stimulate abdominal organs and improve digestion by increasing the circulation of blood to the digestive tract. Deep diaphragmatic breathing associated with pranayama helps massage the internal organs, promoting peristalsis and enhancing digestive function. Pranayama can also improve digestion by reducing stress and take us out of the fight or flight response. One of the things that happens when we go into fight or flight is our digestion can be suppressed.

Stress Reduction and Mental Clarity

Chronic stress can contribute to lots of health issues, like heart disease, obesity, diabetes, and gastrointestinal problems. By reducing stress and promoting relaxation, pranayama can help reduce these risks and help balance the functioning of the immune system.

Pranayama is way more than just breath work it a set of powerful practices which when practiced in the right way at the right time can have big big physical and mental benefits.

References

Respiratory Function

Holland, A. E. et al. (2012) Breathing exercises for chronic obstructive pulmonary disease. Cochrane Database of Systematic Reviews. Available online https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD008250.pub2/full

Bernadi, L. et al. (1998) Effect of breathing rate on oxygen saturation and exercise performance in chronic heart failure. . The Lancet 2;351(9112):1308-11 [available online https://pubmed.ncbi.nlm.nih.gov/9643792/].

Cardiovascular Health

Brandani, J. Z. et al (2017) The hypotensive effect of Yoga's breathing exercises: A systematic review. Complementary

Therapies in Clinical Practice 28, 38-46 [available online

https://www.sciencedirect.com/science/article/abs/pii/S174438811730172X?via%3Dihub]

Wu, Y. et al (2018) Yoga as Antihypertensive Lifestyle Therapy: A Systematic Review and Meta-analysis. Mayo Clin Proc 94(3):432-446 [ available online https://pubmed.ncbi.nlm.nih.gov/30792067/]

Russo, M. A. et al. (2017) The physiological effects of slow breathing in the healthy human. Breathe; 13(4): 298–309 [available online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/]

Yoga Nidra Free Script - Summer

What to say beforehand
This Nidra has a body scan where you’re invited to let the soft summer sun touch your body and infuse you with warmth and softness, the breath section is allowing yourself to flow outwards, expensive and open ….. the opposites invite you to feel the earth element - highlighted in summer and the air element and finally the images are seeing or feeling a place in nature - real or imagined - or the place you’re in right now… it’s summer and warm - you can lie down and fully let go…

Arrival
Let’s start by arriving in the body – tuning in to feel everything that’s there - acknowledging any physical comfort and discomfort that you might feel. Feel free to move if you need to, can you adjust something to get more comfortable?
Pause
And is there somewhere you are you holding tension right now?
Pause

…and then let’s bring awareness to your breath.
Pause

…maybe you can invite a softening of the exhale
Releasing some of the tension…
Pause

As the body starts to soften… maybe can you tune in to a feeling of gratitude for your body? Maybe gratitude for your heart – beating for you all day every day… and your lungs breathing for you. Or anything else that comes to you

Body Scan

and from here lets go for a journey together around the body - as I name a body part see if you can invite the soft summer sun touch your body and infuse you with warmth and softness

Take your attention to the top of your head - welcoming all the sensations you might feel there…  Or maybe a sense of soft sunlight bringing warmth and softening in your body

Now taking this softness around to your left ear right ear both ears together left eye feel your left eye softening and gliding towards the back of your head and your right eye softening and gliding towards the back of your head - both eyes together - roof of your mouth - maybe it can soften down - tongue - teeth - lips - nose - forehead - back of head

Your left shoulder - left elbow - left wrist - palm of the hand - back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole left hand - the whole left arm. 

Then your right shoulder - right elbow - right wrist - palm of the hand – back of the hand - (little finger - fourth finger - middle finger - index finger - the thumb) - the whole right hand - the whole right arm. 

The throat - your heart space - the upper abdomen - the navel - the lower abdomen. 

The left hip - left knee - left ankle - sole of the foot - top of the foot - the toes - the whole left foot - the whole left leg. 

The right hip - right knee - right ankle - sole of the foot - top of the foot - the toes - the whole right foot - the whole right leg. 

The base of the spine - moving up to the sacrum - lower spine - mid spine - upper spine - back of the neck - back of the head - the top of the head – the whole head - the whole left arm - the whole right arm - the whole left leg - the whole right leg - feeling the whole body softening - the whole body - the whole body resting... 

Just staying for a while with this open awareness - your body - sensations in and around your body - sensations radiating out from your body…..

Breath

Your body breathing - allowing yourself to flow outwards with your exhalation - expanding and flowing with the exhalation…

pause

following the natural rhythm of your breath - letting your awareness expand and flow with the exhale

pause

breathing, flowing, opening, softening…

Now watching the breath maybe watching the palms of your hands - the fingers gently naturally curved - feeling how they pulse with the breath - now maybe the chest or belly - it might be very subtle - can you sense that slight movement - just tune in to see…

Maybe you can feel how the breath nourishes your body - physically bringing oxygen to every single cell and energetically bringing lightness and energy

Opposites

letting the breath continue on the background, being your attention to your arms, feel your arms grounded and connected to the earth

Now feel your arms light and free

Now your legs and the earth element - balanced and grounded

Now your legs and the air element - floating and light

Now feeling your whole body - feeling grounded and connected - and at the same time feeling light and energised - balanced

The earth element of the ground supporting you - the air element of the breath bringing lightness and energy

Images

See yourself in your place in nature - or connect to the space around you right now

Put your blanket on the grass or on the floor

Take off your shoes

Lie back and know you have nothing to do - just lie in the warmth and feel the soft touch of the air

Let any sounds fade into a distant hum

Feel yourself centred and grounded

Feel the earth supporting you - and know you are always supported

Feel the air brining energy and lightness - and know that is always available

Maybe you can see clouds in the sky

Maybe the branches of tree overhead

Maybe birds flying high above

Maybe you can see flowers growing in the grass

And now smell the air - that fresh outdoor smell of late summer - maybe the fragrant smell of flowers - maybe the tangy scent of grass - maybe the earthy smell of the soil

Allow yourself to be supported and held by this summers day - allow the sounds, sights and smell to wash over you - let yourself drift and breathe, let yourself soften and let go - let yourself just be -

One Hour Yin Class : Shoulders

Here’s a recording of a live class with a focus on shoulders…

Yoga Nidra Free Script - Spring

What to say beforehand

Welcome to this Yoga Nidra with images of spring time and the moon in spring. The moon is called the pink moon because of the spring blossom and flowers

So as you start to get yourself comfortable for the Nidra I’ll just say a few words about what we’re going to do. First of all, if there’s anything in the Nidra that doesn’t resonate with you then just don’t do it, this is your practice, you can make it right for you.

If at any point in the Nidra I suggest an image but nothing comes just be with that - don’t worry if you don’t “see” all the images - just flow with your experience even if that seems to be “nothing”

The “Images” will be a spring time meadow - trees with pink blossom and a springtime rain shower and finally the pink full moon - so if a real place springs to mind you can use that - or it can also be an imaginary place

or maybe you’re like me and don’t actually see images but you feel them or tune into the energy… whatever works for you

The breath and body scan will be inviting the fresh energy of spring and new beginnings into your body

Arrival

So lying down comfortably in what ever position is comfortable for you, let’s take some long exhales (pause) and allow the body to rest on the surface underneath you. Welcoming all the sensations in your face… your jaw… your mouth and tongue… your whole head… sensations in your neck and shoulders - just welcoming everything exactly as it is… your arms…your torso… your legs… the sensation of the surface underneath you… supporting you…

Body Scan

And form here let’s picture or feel a spring day - one of those fresh sunny days when the sun is warm but the air still has that freshness - let that energy of new beginnings and fresh possibilities touch you - maybe it’s the warmth of the sun - or maybe the coolness of the breeze - whichever you prefer…

So the springtime energy touches the top of your… (insert the body scan of your choice)

Breath

And now let’s breathe in that fresh energy - new beginnings chances to start again - inhale springtimes freshness and ride the exhale - keep breathing in your natural rhythm and let yourself expand and open on the exhale (allow some silence then repeat these suggestions a few times depending on how much time you want to spend here)

And now tune into a line from the base of your spine to the top of your head - inhale up and out through the top of your head - and exhale down and out of the bottom of your spine - inhale up and exhale down (allow some silence then repeat these suggestions a few times depending on how much time you want to spend here)

Maybe as you watch that line expands out to a wave - a soft wave of energy flowing up on the inhale and down on the exhale

And maybe the wave expands to the bottom of your feet to the crown of your head - a soft wave flowing with the breath - somehow you can really relax and rest on this wave

Letting the wave wash over you…wash through you

And now shifting your awareness to your hands - can you feel your breath pulsing there? (pause)

And  the top of your head - maybe you can feel your breath pulsing there - maybe you can tune into or see or feel a line - a golden thread extending out from the top of your head - since you’re lying down it will run parallel to the ground - follow that golden thread breathing up on the inhale and down on the exhale

And now shifting your awareness to the base of your spine - maybe you can feel your breath pulsing there - maybe you can tune into or see or feel a line - a golden thread extending out from the base of your spine - again since you’re lying down it will run parallel to the ground - follow that golden thread breathing up on the inhale and down on the exhale

Now see if you can feel the whole of that thread - let yourself be held by the thread - you could completely let go and let yourself be held

Images

So now you could choose to stay here - being held by that golden thread - or you can let that continue in the background and find yourself in a spring meadow - maybe you see it - maybe you feel it - no need to do anything - and if nothing comes keep flowing with your experience - maybe flowing with your breath - so in the meadow - feeling the warm sun on your face…. Feeling the cool breeze… and the fresh green grass… and the amazing flowers - all colours of the rainbow… blue… violet…white…yellow…. Reds….drinking in the colours - letting the colours nourish you

And the amazing smell

Let’s walk through the meadow - can you feel the springy ground under your feet? Can you hear birds singing? And we come to an cherry orchid - and the blossom on the trees is amazing - all shades of pink - lacy and beautiful against the blue sky

And then you feel the atmosphere change - that silence as the birds stop singing - and the slight denseness of the atmosphere - and you feel the air kind of misty - it’s going to rain - so you run under a tree to shelter and watch at the raindrops start to come - just a few scattered ones at first - then gradually more and more and then it pours down! But under the tree you are warm and dry or maybe you’d prefer to go out and dance in the rain…

As the rain begins to subside, the clouds start to clear, and the sun begins to peek out from behind them. The rain has stopped, and the world around you is fresh - the colours even brighter - the smell so clean and new - the raindrops like diamonds on the grass - still dripping under the trees…

And you walk on through the cherry orchard

And now it’s evening - the sky is deep deep blue - and your are warm and snug - and you can see the moon rising - close to the ground and it looks enormous - the moonlight shining on your face and body - maybe you can let yourself melt into the moonlight - that yin reflective soft energy - and the magic thing about this moon is that it’s reflecting the pink of the cherry blossom - the pink moon holding you and nurturing you as you gently and softly drift - and breathe and rest

Return

And now it’s time to start a slow adn gentle return… gathering your consciousness back… feeling your body lying on the floor… maybe listening to sounds around you… taking as much time as you want or need and when you’re ready inviting small movements to your hands and feet… stretching…. hugging your knees into your chest… rolling on to one side… and sitting up.

Free Yin Classes

I love yin yoga and I love to share free resources - here’s some yin classes with a focus on meridians and seasons

Yoga Nidra Free Script: Winter

Yoga Nidra Winter Wonderland

What to Say Beforehand

You’ll be imagining you’re staying in a cabin in the mountains in the woods

Going for a walk in the freshly fallen snow

You will be very warm and cosy all wrapped up and comfortable

Arrival

Settle in and get comfy - cover yourself with a blanket nice and cosy - have a wriggle - get as comfy as you can possibly be

Body Scan

We will go for a journey together around your body - as I name each body part feel it warm and soft

Right thumb, second finger, third finger, fourth finger, fifth finger, fingers and thumb together, palm of the hand, back of hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the waist, hip, front right thigh, back of thigh, knee, back of knee, shin, calf, ankle, heel, right big toe, second toe, third toe, forth toe, fifth toe, all toes together, the whole right side…

Warmth in the left thumb, second finger, third finger, fourth finger, fifth finger, fingers and thumb together, palm of the hand, back of the hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of the waist, hip, front left thigh, back of thigh, knee, back of knee, shin, calf, ankle, heel, left big toe, second toe, third toe, forth toe, fifth toe, all toes together, the whole left side… 

Softness in the whole right arm, the whole left arm, both arms together, the whole right leg, the whole left leg, both legs together, and your whole body… expand awareness into the whole body… golden light and your whole body… your whole body resting…

Breath

Watching the natural rhythm of the breath - and feel gratitude for the breath - effortless - flowing - bringing fresh energy and oxygen taking away what you don’t need - brining balance and harmony to the body and mind - rest in that rhythm

Images/Opposites

Now see or feel or imagine you are in bed in a cosy cabin in the mountains in winter - you wake up in the morning and look out of the window and oh! outside it’s been snowing

You can see the patterns of frost on the window pane -

And it’s one to those sunny winter days - the sun is bright and the sky is so blue

You decide to go out for a walk - first you grab a quick drink - maybe a coffee or tea? What ever you like - can you smell the coffee? Feel the warmth in your mouth as you sip? Can you taste the flavour?

Next let’s get ready with our winter kit - first your thermal base layers - slip the thin warm material on

Then your thick warm jumper and trousers

Your thick comfy warm socks

Then your coat and hat and scarf and gloves

Your winter boots with special grippy soles

Can you feel the texture of the warm clothes? See the colours?

Now you are wrapped up cosy and warm - ready for anything

So let’s open the door - after the warmth of the cabin the air feels so fresh and bracing - awakening - can you feel the coolness inside your nose? On your skin? Can you feel the contrast of the warm cabin and the fresh outdoors - feel the air cool on your skin but the warmth of the sun touching you

Can you smell the nature? Smell the snow?

Can you see your breath foggy as you breath out?

Can you hear the sound of silence that comes with freshly fallen snow - all sounds are muffled and soft - a very special quality to the silence of freshly fallen snow

You are the first person to walk on this freshly fallen snow - look out and see - how perfect it is - maybe a few tracks of birds feet - but apart from that completely untouched - waiting for you!

Can you see the colours of the snow - from brilliant white to deep blue

Here and there there are the first flowers of spring time poking through - the spiky green of the leaves and the pure white of snowdrops and the bright yellow of daffodils

Can you see how the sunlight shines on the snow - maybe you even put your sun glasses on - see the contrast of the brightness - then the softness of the light through your sun glasses

Now lets take a step - hear that magic crunch as your boots sink into the snow - it’s not too deep - just right - go ahead and start walking - each step is a new experience - the sound - the sensation of the snow under your feet

As you walk you can look around - see the snow settled on the branches of the trees…. See icicles hanging down from the trees

You pass a stream all iced up - see the patterns of the ice and snow settled on top - parts of the ice a deep mysterious black

Your path takes you uphill - feel the muscles in your legs working - you build up a pleasant heat

Then you arrive at the top and look out at the most magical view

The sky has layers of blue and white clouds - the sun shining it seems so big and vast - so peaceful

The mountains in the distance are covered in snow with layers of deep blue/purple as the peaks cast shadows

Closer you can see the green of the tree tops - the green layers with the snow on the trees

You can look down and see your feet snuggled in your boots in the snow - see your single set of footprints leading here - pure magic

Breathe in that pure fresh air…

Feel the air brining energy and healing

Feel the sun warming your face

Clean pure energising…

Now walking back down to your cabin - feel how different muscles work as you walk downhill

See your tracks going the other way

Now arriving back to the cabin open the door and feel the warmth - maybe it has a special woody cedar smell?

Take off your boots and lie down on the comfy couch - close your eyes and let images or feelings of your walk float past you - the clouds in the sky - the colours - the textures - the smells and that sound of silence that comes with the snow -

Return

Now beginning your slow and gentle return. 

Slowly start to make your way back. 

Feeling your body. 

Listening to the sounds around you. 

 Gently begin to move your hands and feet. 

Take some deep inhalations. 

Maybe stretch your arms over your head. 

Draw your knees up to your chest. Rock from side to side. 

Then roll over onto one side. 

And in your own time, come up to sitting. 

Thank You!!!

All About Sleep

Sleeping was always one of my super powers until I hit perimenopause - then I still slept but my deep sleep went down big time. Deep sleep is the part of sleep when the body repairs, when we’re refreshed and when our brain is cleansed of plaque. So I embarked on a mission to repair my deep sleep. It’s now gone up from around 6 minutes a night to around an hour. Some people lie awake for most of the night. Whatever your issue there is lots you can do to improve it.

Here I’ll share what worked for me - it’s a lot! My advice would be to try one thing at a time and give it as lease a week to see how it works for you. I use a device called an Oura ring (not sponsored!) which gives read outs of sleep quality and other things like heart rate, temperature etc. I found it really useful to track what worked and what didn’t. You can also feel it!

There is a theory that a lot of the symptoms of menopause are actually symptoms of lack of sleep. Symptoms of menopause can be split into four main categories;

• Somatic symptoms, for example, gaining weight, headaches and insomnia;

• Psychological symptoms, for example, irritability, depressive feelings and mood swings;

• Vasomotor symptoms, for example, numbness and tingling, hot flashes and lack of appetite;

• Urogenital, for example, loss of sexual interest and pain during intercourse.

Many of these symptoms are also symptoms of lack of sleep, for example irritability, depression and anxiety, weight gain and brain fog. These will seriously decrease your quality of life. But there’s also conditions that are more life threatening like heart disease and some cancers. Worth sorting out!!!

So, one theory is that it’s the hot flushes and night sweats that give us the insomnia - or at least make it worse - so if we can stop/reduce, it can go a long way.

Hot Flushes have been found to respond to diet - this was also my experience. For me the problems were sugar, dairy and alcohol. So work out your triggers and ruthlessly cut them out! Making sure you stay hydrated is another one - 8 glasses of water a day. Also managing your stress levels. Stress and anger are very heating, now is the time to detox triggers and stressors in your life. If you don’t your health will suffer. Up until now you’ve been able to “get away with it” because of the oestrogen acting as a anti-inflammatory amongst other things. Now you can’t get away with it anymore so you have to sort it out. This is a good thing! You have an inbuilt system to tell you when you’re choosing unhelpful options. Take it as a wake up call you finally get clean and healthy inside and out…

I also got a wool duvet that keeps you warm but lets heat dissipate away.

Temperature is also important. We evolved with cooler evenings stimulating responses in the body to get us to sleep. Having your bedroom too warm and stuffy can block sleep. 18 degrees is a good temperature to aim for.

Another thing that can block sleep is snoring and mouth breathing at night. It can cause dehydration and sleep apnea. It can also cause brain fog and daytime fatigue. One fix for this is mouth tape - using micropore tape to keep your mouth shut so you breath through your nose. You can also be sure to angle your face down and get bands to go round your chin to keep your mouth shut.

Light is very important for sleep. We evolved to respond to the light around us. Now we are over-dosed with blue light in the evenings which tell our systems it’s moving and time to wake up. I have an alarm at 8pm that goes off every night to remind me to put my screens away. It’s also good to switch from overhead lights to low level (the sun is closer to the horizon at night) and candles are a nice alternative. Also on light try to make sure your bedroom is as dark as possible - blackout blinds and curtains are a good way to go. It’s also good to go out in the morning to get a does of wake up morning light and go out at sunset to get the sleep signal from the warmer colours. It’s also a very nice ritual.

I use a herbal tea as part of my night time wind down ritual. The one I use is:
Yarrow- 1/2 tbsp
Motherwort - 1/4 tbsp
Skullcap tea - 1/4 tbsp
Passionflower - 1/4 tbsp
Stinging nettle - 1/2 tbsp
Add boiling water, brew for 5 minutes, drink last thing at night before sleep.

Caffeine is best avoided. But if you really want some have a morning cup and then switch to herbal. Tulsi tea with a spoon of Macca can give you a natural lift so can Greek mountain tea. And definitely avoid caffeine after mid day.

Sugar is best avoided. But definitely don’t have it late in the evening.

Alcohol is best avoided but again if you want some have it as early as possible to avoid going to bed with it still strong in your system.

Yoga is great to support sleep. An early morning energising wake up session and an evening chill out yin/restorative session is the bomb. Avoid strong activity in the evenings, it can heat up your system which evolved with cool evenings signalling sleep. Yoga Nidra can also really help get to sleep, and navigate the more shallow phases of sleep. I’ve also put together some acupressure points for sleep.

A regular sleeping routine is really important so your hormones can get into a rhythm. That means getting up and going to bed at the same time every night and morning. So even if a sleep in seems really tempting one morning or at the weekends, it’s really much better for your system to keep in the pattern. So I have an alarm set for bedtime and waking up time and if at all possible I stick to it. Consistency let’s your body function much better. This also includes meal times.

Serotonin is one of our “feel good” hormones, it’s also a precursor to Melatonin, this is the hormone that governs out sleep/wake cycle. Over 90& of our serotonin is in the gut - so if we have a poor diet or poor digestion due to stress that can affect our serotonin levels and indirectly our melatonin - another reason to sort out our diet and stress levels.

Here is some great advice from The Sleep Charity UK

I hope something here can help you.

Please don’t suffer with insomnia - there’s lots of support for you and lots you can do to help yourself.

Feel free to get in touch if you want any help or advice.

Yoga Nidra Free Script : Autumn

What to say beforehand

This Nidra will include a walk in the autumn woods.

Arrival

Let’s start by lying down comfortably. You might lie on your back or maybe you prefer another position - just choose what works for you right now… Close your eyes if you want…. Tuning into any sensations you feel in your tongue, lips, face - simply allowing any sensations to be there

Feeling into your shoulders and arms…. Allowing any sensations in the hips and legs

Rotation

Now we will go together for a journey around the body. As I name a body part, simply welcome all the sensations you feel there… nothing to change… nothing to fix…. simply shining the light of your awareness…

Begin at the point between the eyebrows - feeling all the sensations - between the eyebrows…. the little hollow at the base of the throat…. the right shoulder - right elbow - wrist - right thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. base of throat….  left shoulder…. elbow….  wrist….  Left thumb…. index finger…. middle finger…. fourth finger…. little finger…. wrist…. elbow…. shoulder…. Heart centre ….  right side of chest…. Heart centre.... Left side of chest…. Heart centre...solar plexus... pelvic floor….  right hip….  knee….  ankle….  tip of big toe, second toe, third toe, forth toe, fifth toe….  ankle….  knee….  hip….  centre of pelvic floor….  left hip….  knee….  ankle….  tip of big toe, second toe, third toe, forth toe, fifth toe….  ankle….  knee….  hip….  centre of pelvic floor….  solar plexus…. heart centre... throat...  eyebrow centre….

whole body….  whole body….  whole body resting

Breath

Watching the body breathe - watching the natural rhythm of the breath - inhaling fresh Prana or chi or energy - exhaling what you no longer need

Like a fresh autumn day when the sun is shining - the crisp clean air - inhale that freshness - and let go on the exhale.
pause
Like on top of a mountain - breathe in the fresh clean air - buzzing with energy - and let go on the exhale.
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Like by the sea - fresh tangy salty sea air - and let go on the exhale.
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Like in a forest - air purified by the trees - and let go on the exhale.
pause

Images

And now see yourself in nature - somewhere you feel good and calm - feel yourself walking along -

You can feel the tang in the air - the crisp coolness of the air on your skin and the smell of autumn

What is the path like - feel it under your feet - can you feel the autumn leaves crisp and crackling under foot - can you see the colours golden orange bronze  - and feel the soft earth underneath

Looking up you can see the leaves on the trees - dancing in the wind-  then falling falling - maybe you can catch one?

Shafts of sunlight through the trees - light and shade - patterns of leaves dancing with your shadow

Drinking in the quality of the light

Feel that fresh air bringing energy to your lungs - feel your self letting go of anything you don’t need anymore - doesn’t have to be a story - just a feeling of letting go - becoming lighter - becoming freer - more buoyant - softer - more able to appreciate the nature around you -

Return

Now beginning your slow and gentle return. 

Feeling your body and the surface underneath you.

Listening to the sounds around you. 

Gently begin to move your hands and feet. 

Take some deep inhalations. 

Maybe stretch your arms over your head. 

Draw your knees up to your chest. Maybe rock from side to side. 

Then roll over onto one side. 

And in your own time, come up to sitting.  

Thank You!!!

Yin and Yoga Nidra : Transitions

I always found the transition from summer to autumn really sad as a kid - the end of the summer holidays and that back to school feeling. Transitions can be hard. Transitions are liminal spaces - leaving one thing behind and moving into something new they come with change and uncertainty.

• Sometimes we choose them

• Sometimes we have no choice

• We need to let go - reframe beliefs and how we see ourselves

• We need to exist in uncertainty

• We need to navigate the new - an opportunity to gain agency and purpose

We can deny and resist transitions but this takes energy and creates stress.
Transitions aren’t linear - they circle and zig zag and aren’t progressive or logical.
Transitions aren’t positive or negative - it depends on the story you tell yourself.

• We can view as a chance to rise to a challenge

• We can see it as laying down new neural pathways

  
  Some things that can help:
  Change has to happen to everyone you are not alone
  Give yourself time
  Take baby steps
  Avoid self medicating
  Move - run, dance, swim - whatever you like - it clears the head - and helps with depression
  Practice mindfulness and gratitude
  Use your communities
  Follow curiosity be creative

A flexible Vin to Yin Sequence (pun intended)

One of my favourite ways practicing asana is starting with an energised flowing sequence followed by dropping into soft and still yin poses. This stimulates the nervous system, then goes deep into the parasympathetic. This stimulation followed by relaxation has the effect of balance. When the nervous system is balanced then other systems in the body/mind can come into balance too - mental health such as depression and anxiety, as well as physical things such as digestion, immunity and much more.

Here is sequence created with this balance in mind….

Start in Child’s pose - connect with the breath and body

Unfold into Cat/Cow - you could also add some rib rotations, shoulder circles and even some free movement

Then some time to explore Down Dog, Plank, Cobra or Up Dog. If you have less time do each one for a few breaths to feel into your body. If you have more time you could add in some sun salutations.

Then come up into a Low Lunge - here I’ve chosen to interlace my hands behind my back - but you could add the arm variation of your choice

After Low Lunge tuck the back toes and come on up into your High Lunge, again choose how long you stay and feel free to add on an arm variation - maybe eagle arms

Next comes a classic feel good sequence of Warrior 2 followed by Reverse Warrior flowing into Side Angle Pose

From Side Angle come back up into Warrior 2 as a transition and turn the feet to the long edge of the mat for Wide Leg Forward Fold - cat stroking optional ;) From your forwards fold come back up into Warrior 2

Windmill your arms down and step back into Down Dog - from here repeat the sequence from low lunge on the second side

Now from your Downward Dog, step forwards into Low Lunge, flow between Low Lunge and Low Pyramid with the option to sit back into Half Hero, repeat this on both sides

Next the yummy yin - hold for 2 to 5 minutes on each side, coming back into Low Lunge (as a transition) and bring the back knee forwards into a Seated Twist (do both sides)

Unwind from your twist into Half Dragonfly - first folding forwards then adding a lateral stretch (do both versions on one side then repeat on the second side)

Then a lovely Lying Twist (both sides)

A supported backbend - brick under sacrum, option to keep knees bent or straighten the legs

Keep the brick under the sacrum and straighten the legs into a yin inversion

If you have time for some breathing take the chance!

Then rest in Shavasana

And don’t forget the gratitude - so grateful for the time to practice!

If you’re interested in Sequencing training more info here

Seven Steps to Perfect Sequencing

When I was planning to write a blog about sequencing I asked my Facebook groups what were the biggest challenges - here’s what they said and my thoughts and ideas around them…

1. Why sequence? Why not just feel the energy at the time and make it up as you go along.
   
   There IS truth in this - it’s really important to feel the energy in the room, observe your students and tune into what they need in that moment - but I think there’s more to it that that. There are a few layers and aspects to this question that warrant a closer look.
   
   To kick off I’d say that in order to sequence as you go along you need a VERY deep and grounded knowledge and understanding of sequencing. That can come from your own practice BUT to really consider all the differing body types and levels of experience and include them in a coherent and intelligent way takes a HUGE amount of knowledge and intuition. Some people have that - I’d suggest most of us don’t, and spending some time in advance planning a sequence can make it much more inclusive and safe.
   
   Having said that I feel that the best option is a blend - do some sequencing beforehand so you can plan how the class develops and how to offer options and alternatives - but always be tuning into the students and be prepared to “go off piste” and adapt/change/throw out your sequence if it’s not meeting your students needs in that moment
   

2. How to Remember?
   
   This was probably the most common comment. Here are my top tips for remembering your sequence:
   - make your sequence a few days before and review it once a day
   - practice the sequence yourself
   - do a super quick physical run-through just before the class
   - use the same sequence as a skeleton for a full month and tweak it for each new class
   - use the same sequence but use a different physical theme - a different focus can make the same sequence feel very different
   

3. How to make the sequence safe and inclusive
   
   Use rounds and repetition. This means you take a fairly short sequence (this will also help you to remember it ;) and help with finding time to plan if that’s a challenge) and repeat it 3 or 4 times. The first time go through it fairly slowly offering the most accessible options - this will include everyone and give everyone their “base level” option. The second time offer the option to stay with the first version if that felt good - or to try something more challenging. You can build up the difficulty of the options over several rounds so some students can be doing something very accessible and gentle if that how they feel that day OR something really quite challenging and strong if they feel that’s right for them.
   
   Use a “warm up” or “preparation” section towards the beginning of your class to offer more accessible options, then when you come to offer the more challenging options you can refer back to the earlier poses.
   

4. How to balance familiarity and keeping it fun and inspiring
   
   For this I use flows. A flow is adding movement within a pose - for example adding Garudasana (Eagle) arms and flowing in circles in a High Lunge or rotating the shoulders in Warrior 2, the possibilities are endless. This means you can take a short sequence (again easy to remember and find time to plan) but add texture and interest. Your students can relax into the familiar sequence but still have new fun and engaging things to do. If you’re repeating the sequence from class to class you could add different flows to focus one time on the shoulders and next time on the hips.
   

5. How to work towards a Peak Pose
   
   One way to do this is to break down a peak pose into body parts, if you know your anatomy you can analyse it in terms of rotations and flexion/extension or adduction/abduction. If you don’t know your anatomy terms you can use the shapes. Then include all those shapes in the earlier part of your sequence to ensure the body is fully warmed up.
   
   For example if Ustrasana (Camel) is my peak pose, I would want to include some hip extension (the leg going back) so some low lunge work with the back leg up for more intensity. I’d also want to include some shoulder extension (arms going back) so I could interlace my fingers behind my back in High Lunge and go into Humber Warrior. I’d also want to fire up the back muscles to encourage lift and lengthening in the back bend - so some Shalabasana and Cobra.
   
   Or if Warrior 3 is my peak pose, I could take that pose and look at it from different angles - for example start by making the shape lying down, then on all 4s maybe go to the wall and do it with the hands on the wall - or the foot against the wall. I could flow in and out of the pose - add different arm variations, and then finally hold the pose in stillness - having offered lots of options and variations - each student can choose which one they want to pick.
   

6. How to Balance moving and stillness, talking and silence
   
   This is one of the skills of teaching a great class rather than an ok class. For a new teacher taking time and leaving silence is often really challenging. When we’re new we can tend to rush through things and talk all the time. Silence can be very scary. So partly it’s a matter of experience and practice.
   
   But you can also plan it. For example if you’re using rounds, the first time you do a sequence do some talking - maximum three things per pose. Then the second time - just breathe - count your own breaths to make sure you stay for the right amount of time and there’s silence and you do the same time on both sides. Suggest to your students they do the same. “We’ll stay here for a while try to focus on your breath”.
   
   You can also build moving and stillness into your sequences. Have a look at the sequence overall - if there’s too much movement - take something out - often less is more. I find if there’s too much movement in a sequence I start to feel a bit sea-sick! Remember when you’re planning, things take way longer to actually teach. If your sequence has too much of movement - save something for next time.
   

7. How to adapt my sequences for online classes
   
   This has been a challenge lots of us have been working with over the past 2 years. The key is to keep things more simple, take more time in transitions, and avoid some of the more complicated and tricky poses.
   
   If you’re interesting in going deeper into these ideas myself and Jennie Wadsten have a 4 day sequencing course coming up. We also offer Theming workshops and lots more…

Details of Sequencing course HERE
Details of Theming Course HERE

Kidney and Bladder Meridians Yin Yoga

In the winter the Kidney and Bladder Meridians are highlighted

The element in Water, the colour is Blue and the emotion is Fear.

Here are two videos showing the location of the Kidney and Bladder Meridians

Here is a one hour long Yin Class with the theme of rest and self care.

Butterfly
Dragon
Sphinx
Child
1/2 Dragonfly
Caterpillar
Reclining Twist
Shavasana

Here are two Nidas for the Kidney and Bladder Meridians, one uses Images of you active and at rest, the other an image of a tree through the seasons. Both were recorded live.

The kidney meridian is highlighted in the Winter - the most yin of the seasons, in the winter it’s darker, colder and quieter, these are all yin qualities. This “downtime” is an important part of the cycle of life. In nature very little is growing, it’s all about resting and composting and getting ready for the spring. We also need a fallow period to support the growth and expansion. Supporting kidney energy in the winter is really important - it’s the basis of everything - without this strong foundation nothing else can function well.
Self inquiry: What’s your relationship to winter?

Kidney energy is strongest in the evening and at night, the yin time of day, especially between 5-7pm. It’s good to start winding down for bedtime in the evening.

The element is water - the most yin of the elements - water fits itself to what’s surrounding it - it finds the lowest level. The invitation is for us to become more yin - to rest - stay more in doors, be quieter - take stock - restore. In summer it’s time to go out and expand - winter is time to go in and be quiet. If we’re stuck in the yang of doing our body will give us a sign - headaches, digestive problems, anxiety, fatigue.

Self inquiry: Reflect on the balance of yin and yang in your life. Are you able to rest and have down time? What are your self care practices? Do you take time to be still and quiet? If we can’t feel - we can’t care for ourselves.

Often we have an attachment to doing - society promotes doing - often we feel guilty or restless if we rest - just notice that in yourself - awareness is an important part of the game.

As we age our kidney energy gets less. Menopause is kidney yin deficiency. At these times important to get good quality rest and nourishment. Kidneys are the storehouse of our energy - our Jing or inherited energy and the energy we get from our lifestyle. Being more yin means we can nurture our energy - our will power - our strength…

Water is the element of the emotions - calming the water element can help to calm agitation or upset emotions - a powerful point is K3 - good for many things - one of them is calming after a fright or upset.

Giving ourselves time to be yin - to rest deeply - allows the nervous system to balance - so we can be up and energetic but also we can rest - this is vital to our immune system - a balanced immune system rests directly on a balanced nervous system - if the nervous system is over-stimulated we get imbalances like too much inflammation and then the immune system can’t function properly.

Kidney emotion is fear - and winter time could be a good time to look at what makes us fearful. I’m not suggesting we try to get rid of fear, we need it, it’s useful, it gives us information and flags things that we could address. But maybe we can listen to our fears - invite them to the table and listen (hearing is the sense of the kidney meridian), when we’re in balance with our fears we are open - we are soft and flowing - fear comes with a closing and a hardening.

We tend to think of some emotions are positive and helpful and some as negative - but can be just be with what’s there without judgement - fully feel and then we can flow.

Sleep is key to supporting Kidney energy - sleep is really the foundation of good health - if you don’t sleep well - or wake up feeling un-refreshed - it’s worth doing something about it…

Things to avoid close to bedtime:
Alcohol
Stimulating tv
Screens and blue light
Sugar
Eating
Caffeine 
Smoking

Things that can help you to wind down:
Mentally de-clutter - write a journal - write to do list
Meditation
Yin or Restorative Yoga
Yoga Nidra
Calming Pranayama
Make sure your bedroom isn’t too warm

Lung and Large Intestine Meridians Yin Yoga

In the autumn the Lung and Large Intestine Meridians are highlighted

The element in Metal, the colour is White and the emotion is Courage.

Here are two videos showing the location of the Lung and Large Intestine Meridians

Here is an hour long class based on the lung and large intestine meridians with the theme of letting go

Neck rolls Shoulder rolls

Trapezius release 

Lie back with rolled up blanket under back

Diagonal child

Arm thread the needle 

Quarter dog

Cat cow

Half frog with option of Sphinx

Lie on Arm

Floor angels

Supported half bridge

Reclining Twist

Shavasana

Physically, the Lungs receive the air that we breathe and also get rid of waste products. Energetically they receive Chi or energy and connect us spiritually.
The Large Intestine gets rid of what we no longer need, physically and mentally/emotionally.
So you could say the Lung and Large Intestine Meridians are about letting go, like the trees let go of their leaves in autumn, to create compost for the next spring and move forward to the next cycle.

Emotionally the Lung Meridian is about grief - feeling it when appropriate and processing and letting go. It’s also about courage and reverence - appreciating the beauty and the spiritual side of life.

Mentally we’re talking about tenacity and endurance the energy to finish what you’ve started and keep on going. Confidence, clear thinking and seeing connections.

What can we let go of?

• Unhelpful patterns of behaviour like doing too much, checking social media too often, not enough self care…

• Possessions, we often have too much and buy things we don’t need. Can we reduce?

• Thoughts. Such as a strong focus on the negative, trying to control things, feeling not good enough, comparing our selves to others.

• Thinking we have to be happy all the time.

• Regrets - framing things as “failure” when it didn’t come out how we hoped or wanted.

Why is it hard to let go?

• Habit

• Attachment

• Self image tied up in it

• Fear

Why let go?

• We can become freer

• We can grow and change

• We can experience new things

Top Tips for Letting Go

• Stop blaming others

• Take responsibility

• Trust

• Step into the flow
  

Spleen and Stomach Meridians Yin Yoga

In the later part of the Summer, or in a really rainy Summer, the Spleen and Stomach meridians are highlighted.

The element is earth and the colour is yellow and the emotion is contentment.

Here are two videos showing the location of the meridians

Here is an hour long yin class for Stomach and Spleen Meridians

Hero
Butterfly
Cat/Cow
1/4 Dog
Child
Dragon
Sphinx
Child
Cat Pulling Tail
Supported 1/2 Bridge
Shavasana

The Stomach is our primary organ of digestion, it sends usable nutrients to the spleen and the rest to our intestines. So it starts the process of deciding what to get rid of, and what to keep to nourish us. The Spleen continues the digestion, it takes the nutrients and passes them on to the rest of the body. It also acts as a blood reservoir, it destroys and recycles old red blood cells and is the place where white blood cells trap organisms. The Spleen nourishes all energy on all levels.

If these meridians are out of balance we can feel lethargy, weakness, and dullness, rhythms like sleep breathing and thinking will be off kilter. It can manifest as ulcers, anorexia, obesity, infertility,  and feeling ungrounded.

If in balance, we can feel earthy sensual and full, and at home inside our self. These meridians represent our ability to take in nourishment on all levels, our ability to have spontaneity and contentment and being at ease wherever we are. We can also have clear thinking and mental coherence.

If out of balance, we can feel anxious, nervous and worried. We can crave sympathy. We can have dogmatic thinking obsessiveness and inflexibility

Here is a Sleep Nidra based on the Spleen and Stomach meridians.

Food to Nourish the Heart and Small Intestine Energy

Miso Soup

2 cloves Garlic
1/2 Red Chilli
2cm Ginger
Salt and Pepper
1.5 litre stock

1 Sweetheart Cabbage shredded
1 leek
1 red pepper - finely sliced
1 courgette - finely sliced
1 large carrot - finely sliced
1 large onion - finely sliced
2 stalks celery - finely sliced

150g tofu - small cubes

60g Miso paste
2 tablespoons Tamari

Serves 2 big ones 4 small…

Simmer the stock, garlic, ginger, salt and pepper and chilli for 5 mins

Then add the leek, onion and carrot and simmer for 2 mins

Next add the red pepper, cabbage and celery, simmer for 2 mins

Add the courgette and simmer for 1 more min

Then remove from the heat and add the tamari, tofu and miso paste

Allow to stand for a few minutes

As you’re cooking tune into the alchemical relationship between the cook (you!) and the food - what energies do you want to put into the soup?

If possible enjoy with friends and make it atmospheric with music and candles and flowers

Other Good Foods are:

Aduki Beans
Alfafa
Asparagus
Aubergine
Avocado
Artichoke
Banana
Broccoli
Broad Bean
Celery
Chicory
Cucumber
Grapefruit
Grapes
Kale
Kelp
Lemon
Lettuce
Millet
Potato
Watercress
Water Chestnuts
Tofu

Heart and Small Intestine Yin Yoga

So in the first part of the summer the Heart and Small Intestine Meridians are highlighted.

The element is the fire, the colour is red and emotion joy.

Here are a couple of videos showing the locations of the meridians

Here is a one hour and five minutes yin class based on the meridians with a focus on some of the symbolism. The small intestine sorting out and choosing what to keep and what to get rid of. The heart symbolising our connection to ourself, our body, feeling grounded and sensual and at home in our body. The heart also symbolises our connections outwards to friend and family.

….with a special appearance by Kitty the Cat :)

The class sequence is
Sitting in a comfortable position and a series of shoulder and arm stretches - all done on one side in a flow, then repeat on the other side:
1) arm across chest with neck stretches,
2) hug yourself, eagle arms in stillness or movement
3) palms together, arms above head move from side to side
4) cow-face arms
Shoulders are often more sensitive than the hips so one minute for each position is normally enough

Butterfly
Seated Twist
Lateral Shoelace
Sphinx
Seal - this pose is quite intense for many people - I normally offer it for an optional 1 minute at the end of Sphinx
Lateral Child
Lying Twist - flowing in and out then settle into stillness

The heart meridian is about the warmth of our connections and human relationships. A study into death bed regrets found our top 5 retreats are:
1) I wish I’d had the courage to live a life true to myself, not the life others expected of me
2) I wish I hadn’t worked so hard
3) I wish I had the courage to express my feelings
4) I wish I had stayed in touch with my friends
5) I wish I had let myself be happier
I invite you to reflect on your friendships and the level of warmth and honesty about your feelings, could you open up more? Could you reach out more? I know I could.
Article in the Guardian here

The heart meridian is also about our connection to our self and our body. Feeling at home in our body and feeling grounded and sensual. A shocking 90% of British women feel body-image anxiety, let’s take back our freedom and power and work on body positivity.
Another Guardian article here

The heart meridian is also about feeling connected to our environment. Being part of nature. Do you take time just to “be” in nature. Do you ever feel part of a greater whole? We all need to make space to feel that interconnection - it’s so worth while.

And last but not least the Small intestine represents our ability to sort out what’s important and what to throw away. Do you hang onto things for too long? Relationships? Possessions? jobs? Do you buy things you don’t really need? Where you could let go?

Here is a Yoga Nidra based on the meridians and a walk in the forest, feeling connected to, and part of our environment.