​As yoga instructors or yoga therapists, we often use Yoga Nidra or meditation “scripts”.  And just like you, I too find some of the wording cumbersome and I stumble quite often over the language.  There are certain scripts that resonant with me like those created by iRest experts but even those don’t roll off my tongue naturally.

I like language that is clear and concise.  Language that is easy to understand and that anyone participating in my classes can relate to and gain benefit.  I steer away from loaded language and use more Western terminology in my group meditation and Yoga Nidra classes since some students are not coming to class for spiritual or philosophical reasons-they just might be trying to sleep better at night.

A good way to find out how you sound reading one of these pre-written scripts is to record yourself.  It will help you develop an authentic voice as a yoga instructor and/or therapist.  You’ll instantly pick up on those parts of the language that sound “fake”.  You know those parts..."like there is no way in the world I would normally talk like that."

So what do I do?  I change it up!

Some Common Script Language and How I Change It

• Heartfelt Mission: I use “Heartfelt path-the path that makes you feel in harmony with your place in the world.  That motivation to get out of bed in the morning.” WHY:  Heartfelt Mission...that’s not setting students up for failure at alllllll….what if I don’t have something so grand as a MISSION??

 

• Inner Resource: I use “inner place of refuge”.  WHY: You know how many times I’ve been asked to explain "Inner Resource"?  Obviously people don’t have a clue what the hell it means!

 

• Affirm: I use “acknowledge”    WHY: This isn’t a court room.  It’s yoga.  No one but a Judge will ask someone to “Affirm”.

 

• Note: I use “Notice”. WHY: I have never said to anyone anywhere at any time, “Have you noted…”.  Because I don’t live in a Jane Austin novel.

 

• The feeling of life living you with purpose, meaning and value: I use “The feeling of a life lived with purpose, meaning and value.”   WHY: This phrase just sounds like flipping new-age woowoo.  Does anyone understand this? It doesn't sound enlightened...it sounds grammatically fucked up.

What are some ways you, as a yoga instructor, change language to be more authentic?

As a student, what language have you heard an instructor use that sounded odd?

​Relaxation is one of the single most important activities you can partake in to optimize pelvic floor health. Relaxation allows you to tap into interoception-that ability to sense and feel what is happening in your body. 

So, what is happening in your body when you breath? The anatomy and function of your pelvic diaphragm is directly linked to the anatomy and function of your respiratory diaphragm. When you inhale, as your lungs fill with air, your respiratory diaphragm descends and presses down onto your abdominal cavity which, in turn, presses onto your pelvic diaphragm. When you exhale, the two diaphragms return to their neutral upward position. 

​Diaphragmatic breathing not only activates the parasympathetic nervous system and the relaxation response, but it creates this movement naturally. 

Diaphragmatic Breathing=A Healthy Pelvic Floor

​Let’s Try It!

• Lying in on your back with your knees bent and feet on the floor, place one hand on your belly (just below your ribcage) and one hand on your chest. Begin to take long, slow, breaths which cause your belly to rise.  However, your chest should remain still.  

• You can start with equal breaths-for example, a count of 4 on the inhale and a count of 4 on the exhale. When you are comfortable, you can begin to lengthen the inhales and exhales. 

• As you exhale, gently tighten your abdominal muscles and let them fall inward. The hand on your belly should move down to its original position. You’ll notice the subtle sensation as the pelvic floor contracts (not as intense as contracting to holding in urine). 

Keep your pelvic floor healthy!  Try to incorporate a little Diaphragmatic Breathing into your daily yoga practice.


​"May your jeans, pelvic floor, thoughts, and days off be relaxed."-Pelvic Guru

According to Donna Farhi, “Countertransference refers to the way a student, client or patient may evoke repressed feelings on the part of the teacher, therapist or doctor”.  By being aware of the countertransference, it enables the yoga therapist to create and maintain better boundaries as well as develop tools to contain feelings so not to destabilize the client-therapist relationship.  Trust me-this is easier said than done.  I am always working on this aspect of the client/therapist relationship.  

I openly admit, I struggle with perfectionism making the most prominent feeling a client can evoke in me--accountability.  In my professional and personal life, I am always prepared and hold myself to a high standard especially if I commit to do something for another person.  I equate this trait to respect for and towards others.  So, when a client lacks what I would call accountability or respect, it makes me soooo angry.  I’m also greatly disappointed in and saddened by someone I thought was reliable and trustworthy as if I really know that client on a personal level.

I have to remind myself-I’m the yoga therapist and I don’t know anything more about the client than what he/she/they tell me. The client/therapist relationship is not personal.  So, I endeavor to remain professional at all times and try diligently not put my moral/value/ethical system on others or cling to expectations of others that I have no control over.  Like I said…easier said than done!!  You don’t have to be a yoga therapist to know how hard this is—we experience this same clinging to expectations in everyday life.

Do you hold on a little too tightly to certain aspects of yourself, your life or others? Is it possible to let go of expectations?

How Do I Work on Letting Go Expectations?

I go back to the Yoga Sutras and, in particular, the last Yama …Aparigraha (non-attachment).  This enables me to let go of my expectations of others since it only creates suffering for me.  Here’s are some ways to cultivate Aparigraha:

• Let It Go. “Possessions” take up space and energy—in our heads as well as in our lives. Don’t let someone or something live rent free in your head.
• Just Breathe. When stressed, we hold our breath which increases anxiety. Breathe fully and deeply-remember your Three Part Breathing.
• Self-Care. When we feel insecure, we try to control those around us. Develop ways, like meditation, to center yourself so that you feel independent and can allow others to be who they need to be.
• Positivity. When we cling to negative thoughts, emotions, or memories, we spiral into unhelpful patterns. Replace negative thoughts with an affirmation/mantra for yourself.
• Forgiveness.  Free yourself by offering forgiveness to those around you.

​What tools can you put in place to steady yourself when attachment and clinging raise their ugly head?
 
Farhi, D. (2006). Teaching Yoga: Exploring the Teacher-Student Relationship. Rodmell Press.