ENLIGHTEN UP! a blogSelf-awareness stories: lighting our way to clarity, contentment and resilience in a complicated world.
|
 “To succeed in life, you need three things: a wishbone, a backbone and a funny bone.” -Reba McEntire In Bitchcraft, Owning Your Power in a Complicated World, I introduced the SASSY Bill of Rights & Responsibilities. Each letter of the word stands for a desired quality to help you practice your best Bitchcraft skills.
According to the National Cancer Institute, a back bone is defined as “The bones, muscles, tendons, and other tissues that reach from the base of the skull to the tailbone. The backbone encloses the spinal cord and the fluid surrounding the spinal cord; also called spinal column, spine, and vertebral column.” Metaphorically, the word Backbone means that you possess courage, strength of character, and the ability to stand up for yourself and your beliefs. The word implies you are not easily swayed by others or intimidated by challenges. It means you have found and claimed what Joseph Campbell meant when he wrote, “The privilege of a lifetime is being who you are.” When you have found your Backbone, you will have the courage to express your opinions, stand by your decisions, be authentic and face opposition without wavering. You will also have a full measure of independence and needed self-reliance to assure you are not easily manipulated or controlled by others and can make your own choices. Here’s a personal story of the moment I found my Backbone while working alongside men in media who clearly did not respect my talents. I was the public affairs director at a local television station. My job was to produce, local ‘talking head’ programs and documentaries. I was having a problem working with some of the male production staff (no surprise!). In an effort to straighten out the problem, I went to talk to the production director. When I walked into his office, he was chatting with the news director. I asked for help to get the support I needed to do my job. The production director basically shrugged me off, and as I turned to leave, I heard him say to the news director, “What a bitch!” A switch went off in my brain. I turned back and without missing a beat, let loose with, “Maybe I am a bitch, but I’m a good bitch. I’ve worked long and hard because I care about what I do and if that makes me a bitch in your minds so be it!” I watched their mouths drop open. I turned and walked out of the office. Was I unreasonable, belligerent, and bossy? Maybe, maybe not. Did I own my power? I think so. I was pissed, but I had my anger under control and I felt a strong response to those two men was necessary in that moment. That’s when I took the power of the ‘B’ word back and internalized it in the feminist and drag queen meaning of the word - - strong, authentic, assertive and fierce. Have you had an experience like that in which your Backbone rose up ‘in the moment?’ If so, feel free to leave a comment and tell me about it. Now, here’s a simple accessible practice to help you discover, embrace and express your Backbone. It’s called The Roots Visualization. The benefits of this visualization can encourage and deepen feelings of safety, security and connection. When you are rooted and grounded, you will be able to locate and use your Backbone to:
Feeling at home and relaxed in your body can be an indication that you have tuned into your metaphorical Backbone. I learned the Roots Visualization many years ago during my 200-hour yoga teacher training. I still use it to connect to my metaphorical Backbone when needed. Roots Visualization, Instructions 1. If appropriate and accessible, take off your shoes, connect your bare feet to the ground and close your eyes. 2. If you find yourself in a situation, place, or time where you cannot take off your shoes or close your eyes, direct your attention to your legs and feet to sense a physical or energetic connection to the earth, floor, or wheelchair footrests beneath you. 3. Begin to visualize roots growing from your body, starting from the base of the spine. Feel roots reaching down through your legs through the bottoms of your feet to pierce through the earth’s crust. 4. Visualize your roots branching and spreading, growing stronger and reaching deeper into the earth. Sense the strength, support, and the stability that your branching roots send back to fill your entire body. 5. With each inhale, begin to draw in strength, support, and stability and allow that feeling to deepen your connection to the physical world and your place in it. 6. Draw the quality of grounding through the bones of your feet and legs to the base of your spine and all the way up your spine to the crown of your head. Feel your entire body safe, secure, stable and connected to the physical world allowing you to stand your ground and speak your truth. You can shorten or lengthen the visualization as needed. When you attune yourself to your need in the moment you can use your metaphorical Backbone to take whatever appropriate action may be needed in the moment to, ‘be who you are.’
0 Comments
 Somedays you feel like you’re stuck in a messy thick mud puddle trying to figure out how to deal with your life stuff: job, family, kids, financial struggles, health issues, retirement or (fill in anything you’re dealing with right now). On other days it feels like you have rockets strapped to your feet as you race through the day at 500 miles an hour crossing all the items off your to-do list. Either way, it’s likely a matter of too much energy or a lack of it. In other words you need to either light your fire or slow the burn. Knowing your energy states is key to managing stress and finding a balance. If you’re on the path to self-awareness, you know how temporary these states are. How long an energy state, even a balanced one, lasts varies from person to person. For me, temporary is two or three days (at most) depending on what’s going on in my life. More than that, I know something is really off. To figure it out for yourself you’ll need to call on your self-awareness skills. You can start the process by asking yourself these two questions. Why is this excess or deficiency manifesting at this time? How do I know when my energy is balanced? Sometimes we’ll find an answer and sometimes we won’t, but the important part of the process is our inquiry. Once you’ve answered these questions to the best of your ability, you can implement your chosen technique in a safe and helpful way. Choosing and practicing specific techniques can help you light your fire, slow the burn or find and maintain a balance. Here are three suggestions on managing your energy states from the yoga tradition. 1. Transforming a Lack of Energy to Light Your Fire According to the Mayo Clinic, nearly everyone is overtired or overworked from time to time. Unrelenting fatigue is a whole different matter. When fatigue lasts longer than a few days, is more profound, and isn't relieved by rest, it’s a sure sign that you need to see a medical professional. Temporary fatigue, or lack of energy, usually has an identifiable cause and a likely remedy. To light your fire, think, “move, stimulate, and energize.” Here’s a combination breath and movement technique you may find helpful when you sense a lack of energy and need a boost. It’s called, Breath of Joy. It’s typically done in a standing position but is easily modified for sitting in a chair. It’s from the Yoga for Your Mood Deck by Amy Weintraub, author of Yoga for Depression, founder of the LifeForce Yoga Healing Institute, and a leader in the field of yoga and mental health. The purpose of The Breath of Joy is to awaken the whole system, increasing oxygen levels in the bloodstream, temporarily stimulating the sympathetic nervous system, and focusing the mind. Caution: This practice may not be appropriate for those with high blood pressure or who suffer from eye or head injuries. Breath of Joy Instructions To practice Breath of Joy, stand with your feet shoulder-width apart and parallel, knees slightly bent. 1. Inhale one-third of your lung capacity and swing your arms up in front of your body, bringing them parallel to each other at shoulder level, with palms facing the ceiling. 2. Continue inhaling to two-thirds capacity and stretch your arms out to the side like wings to shoulder level. 3. Inhale to full capacity and swing your arms parallel and over your head, palms facing each other. 4. Open your mouth and exhale completely with an audible ‘Ha,’ bending the knees more deeply as you sink into a standing squat and swing your arms down and back behind you like a diver. Chair Modification: bend forward in the chair and swing your arms down and back behind your body. 5. Repeat up to nine times. Don’t force or strain the body or breath; simply be absorbed by the peaceful stimulating rhythm. Return to standing. Close your eyes and experience the effects. Notice how quickly your heart beats; feel the sensations in your face and arms, and the tingling in the palms of your hands." 2. Transforming Energy Excess to Slow the Burn This state may manifest in one of two ways. 1) You may feel nervous, anxious, ‘spacey’ and unfocused; experiencing poor digestion or difficulty sleeping, or 2) Your mind races, works overtime with a burning need for perfection, competition and over achievement, often leading to feelings of irritation, frustration and anger. To slow the burn, and reach a balanced energy state, think “cool, calm and relaxed.’ Legs-On-the-Chair-Pose is a technique you may find helpful when you sense an excess of energy. Legs-On-the-Chair-Pose Instructions Props: a sturdy chair, a pillow or folded blanket for the head, a timer and a music source (optional) 1. Select a carpeted area or use your yoga mat to practice this pose. 2. Set your timer for 10 – 15 minutes and start the music if you choose to use it. 3. Sit down close to the chair, swing the legs up and place your calves on the chair seat. 4. Adjust yourself so that your knees are over your hips. 5. Place the pillow or folded blanket under your head. 6. Close your eyes and breathe normally. 7. When the timer goes off, bend the knees halfway toward the chest and roll to the side, using your arms to slowly sit up. Chair Modification: Sit with a comfortably straight spine with your chin parallel to the floor. Close your eyes, relax your hands on the legs, palms down. To come out, Stretch the arms and legs in any way that feels comfortable. 3. Transforming Energy Excess to Find a Balance When your energy is harmonized, you are more likely to find yourself feeling stable, grounded and balanced between alertness and relaxation. The Gesture of the Mountain is called Hakini Mudra in the yoga tradition. You can think of mudras as a GPS (global positioning system), providing directions to your energy to help it move where it is needed in the body or to tune into the specific qualities you are working with. Gesture of the Mountain Instructions 1. Hold your hands in front of your body. 2. Touch the tips of fingers and thumbs on one hand to the tips of the fingers and thumbs on your other hand. 3. Allow space between the palms as though you were holding a tennis ball. 4. Relax your shoulders. 5. Rest your hands on your lap. 6. Breath normally. Hold Gesture of the Mountain for two to three minutes (or longer if you feel comfortable). Hope these tips help you manage your energy states. |
Archives
November 2025
AuthorBETH GIBBS started her yoga practice in 1968, four months after her son was born and she’s been practicing ever since. She currently teaches all levels therapeutic yoga classes for adults, and specialty classes for seniors in the Hartford, Connecticut area. Beth is a certified yoga therapist through the International Association of Yoga Therapists and is guest faculty at the Kripalu School of Integrative Yoga Therapy. She writes for the blogs, Yoga for Healthy Aging, and Accessible Yoga. Her master’s degree from Lesley University in Cambridge, MA is in Yoga Therapy and Mind/Body Health. Categories |
RSS Feed
|
Enlighten Up! a Blog
|
Copyright © 2025 Beth Gibbs