Yoga Nidra - iRest

Richard Miller has developed what is called Integrative Restoration, or iRest, an adaptation of the ancient teachings of Yoga Nidra (yoga meaning "embodying what is timeless", and nidra: "across all states of consciousness"). I have also heard Yoga Nidra translated as "sleep of the yogis". It is described as a conscious, deep sleep.

Don't be fooled by the term "yoga". The practice of iRest is less like yoga as you and I know it, and more like a lying-down meditation. Rather than going through a series of postures, you are instructed to lie down on your back, in savasana, or corpse pose, for the duration of the meditation. For this reason, I have actually heard Yoga Nidra described as a form of "pretzel free relaxation".

According to Richard Miller's 6 CD companion set to his book:

iRest helps you break free of self-limiting patterns, emotions and beliefs so that you may live a contented life, free of conflict, anxiety and suffering. In its ultimate form, iRest reveals the secret of enlightenment and introduces you to your True Nature as joyful and radiant Presence.

iRest induces deep relaxation throughout your entire body and mind and enables you to eliminate stress and resolve personal problems and trauma. It neutralizes anxiety, fear, anger, depression and insomnia. It teaches you how to enter deep meditation, and in its ultimate form, iRest helps you unravel the mystery of life and answer the questions, “Who am I?” and “What is enlightenment?”

The Integrative Restoration Institute website informs us that the goal of iRest is achieved through two basic steps:
1. The recognition of an intrinsic sense of peace during all circumstances
2. The release of negative body sensations, emotions, and beliefs and stress that give rise to self-destructive patterns

Like other forms of meditation, iRest is best understood experientially. While I don't have extensive experience with the practice, I have gotten a taste of it and truly enjoyed it. One thing I found useful was being guided towards a witnessing presence and experiencing dis-identification from thoughts, feelings, and bodily sensations.

In my group, we listened to the same guided meditation by Richard Miller over the course of several sessions, and interestingly, we would each report hearing parts of the CD that we hadn't heard previously. It is actually normal to go in and out of different states of consciousness during Yoga Nidra, and you are not to worry if you fall asleep while doing the practice. Apparently, unlike meditation, an individual doing Yoga Nidra will remain awake but leave the Waking state, pass the Dreaming state, and go to Deep Sleep.



Numerous studies are being conducted across the U.S. to investigate the efficacy of iRest on a variety of populations, including but not limited to:

Soldiers and veterans experiencing PTSD
Military spouses and family
People experiencing homelessness
People in chemical dependency and relapse prevention programs
People with sleep disorders
People experiencing chronic pain
People with breathing disorders
College students
Adolescents at risk
People with Multiple sclerosis
Incarcerated men and women
Couples experiencing infertility issues
Kids of all ages

So far, the results appear promising. People using iRest report:

Decreased insomnia
Reduced depression, anxiety and fear
Decreased perception of chronic and acute pain
Decreased stress in daily life
Improved interpersonal relations
Increased comfort with situations they could not control, and paradoxically
Increased sense of control in their lives
Increased energy levels

Please see The Integrative Restoration Institute website for more information on iRest and why it appears to have so many clinical applications.

Also, if anyone at MU is interested, the Student Health Center offers an iRest course each semester.

Three-Minute Breathing Space

Here is a mindfulness exercise I thought I'd share with you. It's called the Three-Minute Breathing Space. It's a great way to integrate mindfulness into everyday life. You can do it several times throughout the day to check in and ground yourself. It is a useful tool to step out of “automatic pilot” and bring yourself into the awareness of the present moment.

Awareness

Bring yourself into the present moment by deliberately adopting an erect (but not rigid) and dignified posture. If possible, close your eyes, or close them half-way, focusing a few inches in front of your feet. Then ask yourself:

What is my experience right now... my thoughts... my feelings... my bodily sensations?

Acknowledge your experience in this moment, even if it is unwanted.

Gathering

Now, gently direct your awareness to your breathing, following each inbreath and each outbreath, one after the other. If necessary, say to yourself, “I am breathing in. I am breathing out.”

The breath can function as an anchor to bring you into the present moment since the breath is always with us and available at any time as a focus of attention. Regulating the inbreath with the outbreath can assist in maintaining awareness and stillness.

Expanding

Now, expanding your awareness to the whole body, imagine that you are breathing with the body as a whole, including your posture and facial expression. When you’re ready, take a deep, cleansing breath, and then open your eyes and return to your day. You may find that you bring with you a little bit of something that wasn't there before.

This exercise can be found in The Mindful Way Through Depression: Freeing Yourself From Chronic Unhappiness, by Williams, Teasdale, Segal and Kabat-Zinn. It is taught in Mindfulness Based Stress Reduction (MBSR) and Mindfulness Based Cognitive Therapy (MBCT) courses, but it can be a useful exercise for anyone.

The Guest House, by Rumi

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.

-- Jelaluddin Rumi,
translation by Coleman Barks


Paintings by Leah

Love After Love, by Derek Walcott

The time will come when,
with elation
you will greet yourself arriving
at your own door,
in your own mirror
and each will smile at the other's welcome,

and say, sit here. Eat.
You will love again the stranger who was your self.
Give wine. Give bread. Give back your heart
to itself, to the stranger who has loved you

all your life, whom you ignored
for another, who knows you by heart.
Take down the love letters from the bookshelf,

the photographs, the desperate notes,
peel your own image from the mirror.
Sit. Feast on your life.

Untitled, by Kabir

I said to the wanting-creature inside me:
What is this river you want to cross?
There are no travelers on the river-road, and no road.
Do you see anyone moving about on that bank, or nesting?















There is no river at all, and no boat, and no boatman.
There is no tow rope either, and no one to pull it.
There is no ground, no sky, no time, no bank, no ford!

And there is no body, and no mind!
Do you believe there is some place that will make the
soul less thirsty?
In that great absence you will find nothing.
 
Be strong then, and enter into your own body;
there you have a solid place for your feet.
Think about it carefully!
Don’t go off somewhere else!
 
Kabir says this: just throw away all thoughts of
imaginary things,
and stand firm in that which you are.

The Invitation, by Oriah Mountain Dreamer

It doesn’t interest me what you do for a living.
I want to know what you ache for
and if you dare to dream of meeting your heart’s longing.

It doesn’t interest me how old you are.
I want to know if you will risk looking like a fool
for love
for your dream
for the adventure of being alive.

It doesn’t interest me what planets are squaring your moon...
I want to know if you have touched the center of your own sorrow
if you have been opened by life’s betrayals
or have become shriveled and closed
from fear of further pain.

I want to know if you can sit with pain
mine or your own
without moving to hide it
or fade it
or fix it.

I want to know if you can be with joy
mine or your own
if you can dance with wildness
and let the ecstasy fill you to the tips of your fingers and toes
without cautioning us
to be careful
to be realistic
to remember the limitations of being human.

It doesn’t interest me if the story you are telling me
is true.
I want to know if you can
disappoint another
to be true to yourself.
If you can bear the accusation of betrayal
and not betray your own soul.
If you can be faithless
and therefore trustworthy.

I want to know if you can see Beauty
even when it is not pretty
every day.
And if you can source your own life
from its presence.



I want to know if you can live with failure
yours and mine
and still stand at the edge of the lake
and shout to the silver of the full moon,
“Yes.”

It doesn’t interest me
to know where you live or how much money you have.
I want to know if you can get up
after the night of grief and despair
weary and bruised to the bone
and do what needs to be done
to feed the children.

It doesn’t interest me who you know
or how you came to be here.
I want to know if you will stand
in the center of the fire
with me
and not shrink back.

It doesn’t interest me where or what or with whom
you have studied.
I want to know what sustains you
from the inside
when all else falls away.

I want to know if you can be alone
with yourself
and if you truly like the company you keep
in the empty moments.



I just love this poem. Woven throughout it is a theme that I consider to be at the core of mindfulness teachings: the importance of being present with our feelings, however difficult or painful they may be. Resisting them will only increase our suffering. Through our mindfulness practice, we come to witness how all thoughts, feelings, and physical sensations rise and then pass away. Even what seems like constant pain in the physical body will ebb and flow with subtle changes in intensity. So we learn to feel our feelings fully and sit with them until their time passes. Mindfulness allows us to discover our witnessing presence, meaning that we are awareness itself. We are not our feelings, we are not our thoughts, we are not our body.

Several attitudinal foundations of mindfulness can be identified in Oriah's poem, too, including non-judging, trust, and letting go. Other attitudinal foundations of mindfulness are patience, beginner's mind, non-striving, and acceptance.

Visit the website of Oriah, the author of this poem here.

Best of the West + Best of the East

For this post, I want to look further at the ideas of Shinzen Young. I think this guy is brilliant, and as long as I've been exposed to mindfulness and Buddhist teachings, I've never heard a perspective as unique as his. The following excerpts are from the Buddhist Geeks Podcast interview with him, which you can listen to here.

Shinzen, remember, defines mindfulness as a three-fold attentional skill-set, involving the gradual development of concentration power, sensory clarity, and equanimity. Concentration power here is defined as the ability to focus on what is deemed relevant. Sensory clarity is the ability to keep the components in your sensory experience separate in awareness. So when you have an emotion, you can break it down into a visual component (mental images), auditory component (internal talk), and somatic component (emotional feel). Equanimity is the ability to allow sensory experience to well up and subside, without supressing it as it wells up and without inappropriately latching on as it subsides.



So basically, says Shinzen, with mindfulness, you develop concentration, clarity, and equanimity, and "the more that you have concentration, clarity and equanimity, the more you will happy independent of conditions." He relates the attentional skill components to the following:

A. Your ability to experience physical discomfort without suffering
B. Your ability to experience emotional discomfort without suffering
C. Your ability to experience physical pleasure with enhanced fulfillment
D. Your ability to experience emotional pleasure with enhanced fulfillment
E. Your ability to understand who you are
F. Your ability to make behavior changes you need to make in your life

I think this is why mindfulness is appropriate for virtually everyone. Indeed, decades of research have explored how mindfulness can be helpful for individuals dealing with physical and/or psychological issues, as well as for healthy people seeking to live at their optimum.

According to Shinzen, mindfulness can be taught systematically and even as an algorithm. So, for instance: Do S. Then, X, Y, or Z will happen. If X happens, do A.. if Y happens, do B... if Z happens, do C until D happens. This means teachers "can loop and branch and optimize people's experience with [mindfulness practice]". Learning mindfulness with this sort of systematic guidance may be a personal preference for some. It also aligns more with the "doing" with which Westerners are accustomed, as opposed to just paying attention and "being".

Shinzen really gets you thinking with this next one. Using an analogy involving the history of mathmatics, he notes that, prior to the 17th century, math consisted of two branches: arithmetic (the study of numbers) and geometry (the study of space). When coordinate geometry was discovered as a link between the two, it paved the way for an entirely new branch: calculus. Shinzen proposes that if the greatest achievements of the Eastern and Western civilizations were brought together, "it could give birth to a completely new direction in human knowing, a direction difficult to even imagine at this time" (from his article, "Applications of Mindfulness Meditation in the Study of Human Consciousness").




In the podcast, he describes the best of the East as the "technology of internal psycho-spiritual exploration through meditation." In Shinzen's words: "Once you really appreciate how systematic, and in a sense, proto-scientific, Asian meditation is in general, and most specifically, early Buddhism--mindfulness, and you realize what an achievement this is, it's like you're standing on this pinnacle that is a high point of human achievement relative to all of humanity, the whole world, and our entire species' history."

There is another peak comparable in depth and power, as Shinzen sees it: "The mixture of physical reasoning, logical reasoning, skepticism, and experimentation. The West put that all together, plus a group cooperative culture, where information must be shared."

Shinzen goes on, "So there's this eastern science of understanding who we are at the psychological and deep spiritual level and achieving happiness independent of conditions, and then there's this western science that understands how the natural world works and is able to manipulate conditions to achieve happiness dependent on conditions but a much more powerful way than anyone ever achieved before. What if these could get together? What if they mated? Is that possible? If the best of the East and the best of the West were able to produce a hybrid child, of some sort..."

What are your thoughts on this? Any imaginative, dreamer folks out there? Shinzen really stretches me here, so I don't know quite what such a hybrid would look like. However, I love his teachings and the way he lays a broad framework and then breaks things down sequentially. It is my thinking that this sort of approach to teaching mindfulness has the greatest potential to be received by Westerners.

The Essence of Mindfulness

What is mindfulness?

Mindfulness is paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.

This is the definition of Jon Kabat-Zinn, a scientist, author, and meditation teacher who is credited with bringing mindfulness into mainstream Western medicine and society.

While elements of mindfulness can actually be found in all religious traditions (to differing degrees), mindfulness is historically rooted in Buddhism. What makes mindfulness so great is that the practice of mindfulness itself can be extracted from the Buddhist religion so that it is acceptable to anyone, regardless of their faith. Shinzen Young, a mindfulness teacher known for his innovative approach, describes this in the following video and offers his own definition of mindfulness:

"Mindfulness, as I like to define it, is a three-fold attentional skill-set, involving the gradual development in a natural way of concentration power, sensory clarity, and equanimity. It turns out, that when you develop this skill-set to a critical degree, which by the way, anyone can develop with time, practice, and competent instruction... ordinary experience becomes utterly extraordinary. It becomes spiritualized."

Later in the video, Shinzen Young discusses mindfulness and science:

"The mindfulness framework is very harmonious with science. In fact, it's basically like science. The nuts and bolts of science is to track how much of what, when, and where, interacting in what ways and changing at what rates. Those of you that have a background in science, technology, or engineering know what I am talking about... Well it turns out that the nuts and bolts of mindfulness are essentially identical except applied to sensory experience. How much of what, when, and where, interacting in what ways and changing at what rates in regards to your experience of self and the world. So the mindfulness fits very well with modern science and it is amenable to study through the methods of neuroscience because we can extract from the doctrinal background, we can extract from the cultural baggage, and we have something that is not only compatible with, but actually potentiates the scientific point of view."

Take a listen!

The Summer Day, by Mary Oliver

Welcome! I created this blog for my Mental Health Policy course with Dr. Danny Wedding. It is my intention to explore mindfulness and its clinical applications and effectiveness in order to generate ideas for mental health policy. I think mindfulness has something to offer to each and everyone us. It is my hope that you enjoy reading this blog. I'll leave you with a poem by Mary Oliver.


The Summer Day
Mary Oliver

Who made the world?
Who made the swan, and the black bear?
Who made the grasshopper?
This grasshopper, I mean-
the one who has flung herself out of the grass,
the one who is eating sugar out of my hand,
who is moving her jaws back and forth instead of up and down-
who is gazing around with her enormous and complicated eyes.
Now she lifts her pale forearms and thoroughly washes her face.
Now she snaps her wings open, and floats away.
I don't know exactly what a prayer is.
I do know how to pay attention, how to fall down
into the grass, how to kneel down in the grass,
how to be idle and blessed, how to stroll through the fields,
which is what I have been doing all day.
Tell me, what else should I have done?
Doesn't everything die at last, and too soon?
Tell me, what is it you plan to do
with your one wild and precious life?