234 pages

English

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Yoga for Anxiety , livre ebook

New Harbinger Publications - Mary NurrieStearns , Rick NurrieStearns

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234 pages

English

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Description

Many of us face daily demands and overwhelming difficulties that cause seemingly uncontrollable feelings of anxiety and fear. When you feel this way, it''s healing to calm yourself and to reclaim your sense of innate goodness and well-being. For centuries, yoga has offered a quiet retreat away from life''s pressures and has enabled us to reconnect to our inner wisdom and peace.

Regular yoga practice has been proven to calm stress, enhance concentration, and reduce the symptoms of anxiety. This book offers meditations, mindfulness practices, self-inquiry exercises, and yoga poses that soothe anxious feelings and develop mental clarity. Before long, you''ll free yourself from the anxiety and fears that hold you back and learn to live with a more open heart and resilient mind. Just as yoga helps you feel more at home in your body, the mental and physical practices in Yoga for Anxiety help you increase your sense of contentment in life.

Informations

Publié par	New Harbinger Publications
Date de parution	01 janvier 0001
Nombre de lectures	0
EAN13	9781572249158
Langue	English
Poids de l'ouvrage	3 Mo

Informations légales : prix de location à la page 0,0778€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

yoga or anxîey

meditations and practices for yoga or anxîey

meditations and practices for calming te body and mind

Mary NurrîeSearns, LCSW, RY Rîck NurrîeSearns

“Feeling anxious is so much a part of modern life that we almost forget how limiting it can be. But not these authors. They offer us clear information and techniques for dealing with anxiety on a daily basis. They teach us what the brain does when we are anxious, and what we can do about it, by changing the focus of our thinking and getting us on the yoga mat and meditation cushion for time-honored practices. “But mostly they give us readers the confidence that we can transcend our anxiety and lead richer and more enjoyable lives. Highly recommended for yoga teachers and others interested in the whole picture of anxiety, including the spiritual angst that usually accompanies it. I especially enjoyed the personal stories scattered throughout the book.” —Judith Hanson Lasater, Ph.D., PT, has been teaching yoga since 1971 and is author of eight books, includingYogabody

“Writing in a clear, step-by-step format, Mary and Rick NurrieStearns provide simple practices to help identify and counteract negative thoughts, induce relaxation, develop awareness, reduce stress, and heal anxiety. The authors create a connection with the reader by using images and examples from everyday life that resonate with everyone’s experiences.Yoga for Anxietyintegrates modern psychology with basic yoga practices, including postures, breathing, mindfulness, and meditation. In the early chapters, basic information suitable for beginners provides the foundation for more advanced material as the book progresses. For anyone suffering from anxiety,Yoga for Anxietyis a great place to begin the journey to recovery.”

—Patricia L. Gerbarg, MD, and Richard P. Brown, MD, coauthors ofHow to Use Herbs, Nutrients, andYoga in Mental Health Care

“Yoga is one of the best-validated therapies in the entire field of integrative medicine. It is especially valuable because it addresses all we are: body, mind, and spirit.Yoga for Anxietyis an excellent guide for anyone seeking greater serenity, peace, and fulfillment— and who isn’t?” —Larry Dossey, MD, author ofHealing Wordsand The Power of Premonitions

“By combining traditional psychology with the deep teachings of yoga, Mary and Rick NurrieStearns help you move past anxiety in order to experience your true nature.Yoga for Anxietyclearly shows that when you are willing to mindfully face and release your anxiety, it actually becomes a doorway to deep inner freedom and happiness.” —Michael A. Singer, author ofThe Untethered Soul

yoga or anxîey

meditations and practices for calming te body and mind

Mary NurrîeSearns, LCSW, RY Rîck NurrîeSearns

New Harbînger Pubîcaîons, ïnc.

Publisher’s Note This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Note to the reader While yoga practices are empowering and safe, they are not substitutes for medical care. Sometimes yoga practices are most effective as supplemental self-care to counseling and medical advice. Professional treatment, including medications, can be helpful, especially if you have a history of trauma or intense anxiety. If you are receiving treatment for anxiety, please consult with your therapist or doctor before doing the practices in this book.

Distributed in Canada by Raincoast Books

Cover design by Amy Shoup Text design by Michele Waters-Kermes Acquired by Jess O’Brien Edited by Nelda Street Cover photo by Kim Shetter Interior photos by Claussen Studios

PDF ISBN: 978-1-57224-915-8 The Library of Congress has cataloged the print edition as: NurrieStearns, Mary. Yoga for anxiety : meditations and practices for calming the body and mind / Mary NurrieStearns and Rick NurrieStearns. p. cm. Includes bibliographical references. ISBN-13: 978-1-57224-651-5 (pbk. : alk. paper) ISBN-10: 1-57224-651-0 (pbk. : alk. paper) 1. Stress management. 2. Yoga. 3. Anxiety. I. NurrieStearns, Rick, 1953- II. Title. RA785.N87 2010 616.9’8--dc22 2009044376

capter 1

capter 2

contents

Acknowledgments

Introduction

Understanding AnxietyPractice: Breathing Intentionally Practice: Breathing Slowly Practice: Belly Breathing

25 27 27

How Thinking Makes You AnxiousPractice: What’s Your Story of Identity? 36 Practice: Explore Your Story of Identity 37 Practice: Continue Exploring Your Story of Identity 41 Practice: Innocent Misunderstanding 41

vii

yoga or anxîey

capter 3

capter 4

capter 5

How Yoga Heals AnxietyPractice: Simple Witnessing Practice: Explore Your Potentiality Practice: Listening to Inner Guidance Practice: Remembering Unity Experiences Practice: Explore Your Profound Connection Experiences Practice: Wake-Up Calls Practice: Your Precious Self

45 57 61

68 71 72

A Deeper Look at AnxietyPractice: Exploring Ignorance 78 Practice: Exploring Limited Self-Concept 79 Practice: Breaking Free 80 Practice: Know Your Attachments 82 Practice: Exploring Attachment to Certainty and Control 87 Practice: Exploring Aversions 93 Practice: Exploring the Fear of Death 95

Practices for Calming Your MindPractice: Direct Your Awareness 107 Practice: Rigorous Shaking Movement 110 Practice: Identify and Imprint Mild Soothers 111 Practice: Discover Your Mantra 114 Practice: Using a Mantra on the Outbreath 115 Practice: Expressing Gratitude 115 Practice: Pratipaksa 119 Practice: Create a Sankalpa 120 Practice: Practice Your Sankalpa 121 Practice: Notice Stillness 123 Practice: Explore the Effects of Silence 124 Practice: Enjoy Silence 125

101

capter 6

Practices for Comforting Your BodyYoga Poses to Reduce Stress 139 Minibreak Pose 140 Minirest Pose 141 Forward-Folding Poses 142 Yoga Poses That Comfort 144 Comfort Pose to Reduce Emotional Upset 144 Restorative Pose for Emotional Fatigue 145 Nurturing, or Happy Baby, Pose 146 Heating-Yoga Flow 148 Bridge-Pose Flow 148 A Daily Yoga Practice for Anxiety: The Five Easy Poses 150 Easy Pose 1: Bridge Pose 150 Easy Pose 2: Upward-Stretched Legs 151 Easy Pose 3: Staff Pose 152 Easy Pose 4: Bound-Angle Pose 154 Easy Pose 5: Child’s Pose 156 A Daily Practice: The Easy Poses plus Five Additional Poses 158 Easy Pose 1: Bridge Pose 158 Easy Pose 2: Upward-Stretched Legs 159 Easy Pose 3: Staff Pose 162 Easy Pose 4: Bound-Angle Pose 165 Easy Pose 2 (Repeated and Modified): Legs-Up-Wall Pose (Upward-Stretched Legs) 168 Breathing Practices 170 Breath or Energy (Prana) 170 Breath Retention 171 Alternate-Nostril Breathing 172 Cooling Penetration 174

131

yoga or anxîey

capter 7

capter 8

Meditation and Mindfulness for AnxietyPractice: Basic Meditation Instructions 184

Relieving Anxiety With Ethical LivingPractice: Stop the Violence in Your Inner World 196 Practice: Compassionate Conversation 198 Practice: Tell the Truth 201 Practice: Ask a Great Question 201 Practice: Inquire into the Data 202 Practice: Practice Nonstealing 203 Practice: Inquire into Hoarding 204 Practice: Cultivate Gratitude 205 Practice: Practice Contentment 206 Practice: Develop Your Personal Practice 207 Practice: Your Personal Practice of Surrender 208

Conclusion

References

175

193

211

215

acknowledgments

w e thank New Harbinger Publications, especially Jess O’Brien for making this book possible, Jess Beebe for being a guiding light that kept our writing on course, and Nelda Street for excellent copyediting. We give special thanks to our writing consultant Hal Zina Bennett, who helped us express our hearts in this book—and a whole lot more. We thank our clients, students, and retreatants. Your courage to stay the course touches our hearts and deepens our appreciation for how powerful these practices are. We thank Sara Wright for beautifully modeling the yoga poses for the photos in this book, and Chris Claussen for taking great photographs. We thank Mary’s yoga students for helping to develop the sequence for daily practice.