3 Ways to Get Better Sleep

As someone who has had insomnia their whole life, I know the struggles of lacking sleep.

How many nights can we realistically scroll on IG or stare at the ceiling before we begin getting quality sleep?

I have also taken so many different types of medication for sleep and……

I hated them all. 

I cannot stand when I take a pill to help me with one thing and it causes 5 other things to come into play that I don’t need. (Enter medication commercials with their list of side effects)

I am sure you feel me on this. *LE SIGH*

So I am giving you three of the things that work the best for me. I have been sleeping pretty well since implementing these rituals. 

Little to no effort also, which for someone with ADHD, is crucial!

Elevate Your Dreams with Legs Up the Wall

Legs Up the Wall is a pose that turns the tables on gravity and invites relaxation to wash over you. Straight magic for your circulatory system and pain in the body. .

Some benefits include:

Calming the Nervous System

This gentle inversion sends a wave of calmness through your nervous system, helping to soothe anxiety and stress accumulated throughout the day.

Enhance Blood Flow

Elevating your legs assists blood circulation, encouraging the return of blood to your heart and providing a natural boost to your overall well-being.

Quiets the Mind

As your body relaxes, your mind follows suit, leaving behind the chaos of the day and ushering in a serene stillness.

How to do it: You will need a wall. Simply lie on your back with your hips as close to the wall as possible, lie on one side and take both legs up the wall, .Close the space between your glutes and the wall, and extend your legs upward, allowing them to lean against the wall. 

Drift Away with Yoga Nidra

Have you ever wished for a magical elixir that could whisk you into a world of deep relaxation? Look no further than Yoga Nidra, a guided meditation that takes you on a journey of conscious sleep. Lie down in a comfortable position, close your eyes, and let the soothing voice of the guide lead you through layers of consciousness. 

Some Benefits Include:

Reduces Insomnia

Yoga Nidra has been shown to alleviate insomnia by guiding your mind into a state of tranquility, melting away the barriers to peaceful slumber.

Release Tension

 As you journey through different parts of your body, you'll gradually release pent-up physical and mental tension, paving the way for restful sleep.

Enhance Mindfulness

This practice cultivates a heightened awareness of the present moment, granting you the power to detach from worries and anxieties that often keep you awake.

How to do it: You will need headphones or a speaker nearby. I use Insight TImer for this, (there is a free version) and my favorite teacher is Saqib Rizvi. Choose one that speaks to you the most, and follow the guidance of the meditation. You’ll be asleep before it is over.

Embrace the Night with Dim lights

Picture this: a serene cocoon of darkness, enveloping you in it's comforting embrace as you close out your day. Creating an environment of dim lighting, or even better, eliminating all sources of light, signals to your body that it's time to unwind and prepare for rest.

This is something that I am borrowing from childhood, and I was shocked at how much of a difference it made. 

Some benefits Include:

Circadian Rhythm Harmony

Dim lighting mimics the natural progression of sunlight, signaling your body to produce melatonin, the sleep-inducing hormone.

Enhanced Relaxation

By reducing exposure to bright lights, you create a tranquil ambiance that encourages relaxation and soothes your mind into a state of calmness.

Deeper Sleep

Eliminating light sources minimizes disturbances, allowing you to slip into the deeper stages of sleep, where your body rejuvenates and repairs itself.

How to do it: If you have a lot of lighting and prefer some sort of light while you sleep, leave on the light farthest away from you. Another option is to use candlelight (flameless battery powered only - stay safe) sporadically around your bedroom. Otherwise you can cover your window with darker shades and keep the room dark. 

I write this in hopes that these three enchanting practices will lead you by the hand, guiding you towards the shores of peaceful sleep. Whether you find solace in Legs Up the Wall, the serenity of Yoga Nidra, or the embrace of dim lighting, I truly hope you start sleeping well. . Embrace them, and let the lullaby of deep slumber embrace you night after night. Sweet dreams! 🌙✨

The Power of OM

Can I get an “OM”?                                                                                            

If you have been coming to my classes, you may have noticed the addition of OM.

In the world of yoga, the ancient mantra "Om" holds profound significance.

The chant Om is considered the primordial sound of the universe.

It has been practiced for centuries.

While it may seem awkward at first, this sacred syllable carries immense power and is an integral part of yoga practice.

In the modern world, Om-ing seems to have been lost.

I’m bringing it back!

In today’s blog, we will explore the importance of chanting Om and its transformative benefits & effects on the mind, body, and spirit.

Connecting with Universal Energy

When we chant Om, we tap into the universal energy that flows within and around us.

Om represents the eternal sound of creation, the vibrational essence of the universe itself.

By chanting Om, we align ourselves with this cosmic energy, fostering a sense of connection and oneness with the world.

Which in our current world, is very needed.

Centering and Focusing the Mind

In my women’s gatherings and sometimes in class, we share three rolling OMs.

I love this because the sound clears out the clutter we often carry as individuals working to survive everyday life.

The rhythmic repetition of Om during chanting serves as a powerful tool to calm and center the mind.

Almost instantly, our focus becomes absorbed in the sound, allowing us to let go of distractions and enter a state of meditative awareness.

Like a separation between the world and an entrance into our sacred space.

Chanting Om helps still the restless thoughts, bringing a sense of clarity and tranquility to the mind.

Balancing and Harmonizing the Body

Om resonates deeply within the body, vibrating through every cell and energy center.

The chanting of Om can help balance and harmonize the physical body, promoting overall health and well-being.

The vibrations produced by chanting Om create a subtle internal massage, releasing tension, and restoring energetic equilibrium.

I love the connection it creates between the voice and the body, each embracing their own expression.

Enhancing Breath Awareness

The sound of Om is intricately connected to the breath.

We become more attuned to our breath, deepening our awareness of its rhythm and flow.

Heightened breath awareness brings us into the present moment, promoting mindfulness and allowing us to fully immerse ourselves in the practice of life.

Opening the Heart Chakra

Om resonates at the frequency of the heart chakra, the energetic center associated with love, compassion, and emotional well-being.

When we chant OM, we can help open and activate the heart chakra, allowing us to experience a profound sense of love and interconnectedness.

It can also facilitate the release of emotional blockages, leading to greater emotional balance and healing.

Invoking Inner Peace and Stillness

The vibrations produced by chanting Om have a calming effect on the nervous system, inducing a state of deep relaxation.

Regular practice of chanting Om can help reduce stress, anxiety, and restlessness, inviting a profound sense of peace and tranquility into our lives.

When we share the power of OM together as community, we foster a sense of support and connection in the vibrations of our voices.

It acts as a bridge between the external world and our inner selves, creating a sanctuary of stillness within.

Chanting Om is far more than a mere vocalization; it is a transformative practice that touches the essence of our being.

By connecting us to universal energy, centering the mind, harmonizing the body, and invoking inner peace, chanting Om becomes an invaluable tool on our yoga journey.

As we embrace the power of Om as a community, we discover a gateway to self-discovery, spiritual growth, and a deeper understanding of our interconnectedness with all of existence.

As in all of my teachings, you can choose to receive or join in for OM.

I hope this little blog brought you new levels of understanding for this traditional addition to my modern offerings.

My wish is that you allow the vibrations of Om to resonate within you, & guide you towards greater balance, serenity, and wholeness.

Reflection=unlearning

The parts of me that I hide

Are the parts that need to be seen

The dark and dirty pieces need love

the parts smiles try to wipe clean

need to send love to these spaces

soften into vulnerability

as I shift through the tears

bringing to the surface what was unseen

the warmth and support that awaits

A reminder to breathe and pause queen

Parts – Inga Seals

I wrote this after a really hard day. I said something I should not have to someone I love deeply.

Something that felt like it could destroy our union.

In that realization and pain, I felt deep and instant regret.

And in reflection, I went deeper to learn from the pain.

I took some time to go over my thinking pattern.

This behavior was out of character for me, I am not usually insecure.

It led me back to the Four Agreements and why they are so important.

In case you are unfamiliar, the Four Agreements is a book that offers a code of conduct (based on ancient Toltec wisdom) that advocates freedom from self-limiting beliefs that may cause suffering and limitation in a person's life.

More specifically the code states that we should embrace the following:

-          Be impeccable with your word.

-          Don’t take anything personally.

-          Don’t make assumptions.

-          Always do your best

I truly do my best to embrace this way of living. It is incredibly challenging.

When I got upset & sitting in the unknown, I began to make assumptions and create stories about what could be happening. These stories became partially true in my state of depression and discomfort.

This, in turn, caused me to lash out when I did not have all of the information.

And while every situation does not end up this extreme, it made me realize I was creating a new story around past experiences.

Like building a new house with old pieces of my past.

I am working to unlearn my old patterns and break the chains of the past.

It is hard when sometimes the present looks similar, but honestly this is a part of healing.

No one talks about what it is like to be in a healthy relationship after many traumatic experiences.

It is sometimes harder because we look for something to be wrong.

Like waiting for the ball to drop – preparing for the pain.

I feel like this is a form of protection in a way that prevents us from having to take the risk of being hurt.

Ways to combat this:

-          3 deep breaths in every situation so I am thinking more clearly

Our breath is a powerful (and underrated) tool linked to our nervous system. Deep breaths can help to come to our senses and home to ourselves.

-          Hugging myself as a reminder that I am safe and present in this moment

Hugs are a love language to me. When I hug myself, I hold myself up. I remind myself that all is well and it brings me out of my head.

-          Saying the story I am creating out loud so the other party is aware

Using my voice in crisis is so helpful. It allows the other party to offer reassurance and comfort. Awareness is brought into the connection so false narratives can  dissolve.

All of this takes so much bravery. Risk. Vulnerability.

The love we receive from the right ones is worth the work.

We are worth the work.

Crying = Healing

Preface:

(Can blogs have those!?)

After I wrote that first blog post, so many of you reached out to me to talk about it.

It made me so happy inside.

It was so hard to write and share my words openly. So I want to start by saying thank you so much for your support of A blog with no name.

Every time you reach out it keeps me going. 

It keeps me writing.

So thank you so much!

The next few blogs will dive into self care lessons that have helped me personally.

In order to navigate life I must manage:

• My 2 teenage daughters (13 & 19)

• Chronic depression

• ADHD

• Chronic body pain

• Rheumatoid arthritis

and a few other physical injuries. 

I have done my best to stay off of traditional Western medication.

This blog (or anything I share) is not suggesting you to leave or change your mental health patterns in no way shape of form. What works for everyone is different and I respect whatever works for others. 

 I've slowly done things to change the way I live my life. So these next few blogs will dive into that part of my journey.

Self Care Lesson 1

I had an overwhelming ass day not long ago.

I woke up late, missed an appointment. I went to the coffee shop to attempt to begin working, and started feeling everything. 

It felt almost like an internal panic attack.

I have so many things I needed to get done.

This is just to give you a mental picture of what it looks like in my head: 

It was like a 90's sitcom showing a 9 to 5 job, and the boss puts a huge stack of papers on my desk & I already had a stack on the other side.

So as all of these things are piling up,. I decide to leave the coffee shop and go home and rest.

As i'm driving home, both kids call me within fifteen minutes with their own personal news and emergencies. 

Recognizing that i'm in no space to be in the company of other people in that moment, but I have to push forward to be helpful as a mother.

As I finally get myself in the right mind space to go do what I need to do (driving with lots of deep breathing) I get a flat.

More tears. More breath. And now, full stop. 

Have you ever noticed how during/after an emotional or rough time, you might cry really hard?

So hard you feel like you are too much?

A lot of us were conditioned to believe that crying makes us weak, less than who we are, or even CRAZY. 

I didn't begin to unlearn this until I was in my 30's.

At a holistic retreat with two women that were pillars in the beginning of my yoga journey.

We were sitting in a circle meditating and something the teacher said struck a part of me.

Reminded me that I was unsupported in a really important part of my life

I couldn't stop the tears.

And the teachers hugged me - held me as I cried. 

I had hugged others while they cried, held space for my students while they were shifting. 

No on had ever done that for me.

And I felt supported and seen enough in that moment to not hold my emotions back.

It was the first time I felt better after crying. When this happened, I realized why it was so hard for me to stay consistent in my emotions.

I spent too much time pushing down the releases.

Forcing myself to exude a display of who I was supposed to be.

It's so crazy how much easier it got to move forward through the discomfort after I learned this.

Crying became a form of healing for me.

Now I'm not saying it was comfortable. 

Sometimes I still feel weak when I cry. I commonly have to remember this lesson. 

When I end up in a state of overwhelm, my tears almost act as lights on the pathway of darkness. As they leave my body, I feel myself get lighter. 

I give myself compassion. 

It's a pathway because there is still darkness there. My tears have helped me get closer to the other side.

And my tears led to me writing this blog post.

So many people I am connected to are hurting. 

And the veil is falling away with no stopping.

So if you are in a space of deep intense changes/shifts in your life:

You are not alone

There is breakthrough on the other side

You are worth your own love and effort 

Everything will be okay

Thanks for reading - I love you.

If this blog gave you anything at all, feel free to share it with me. 

Instagram @yoga.goddess420 

Email inga.seals@gmail.com

Namaste’ no more

I remember when I decided I wanted to teach yoga.  

I was inspired by a few black teachers that I saw, working to expand holistic wellness in the BIPOC community. 

I wanted to inspire others the way I was inspired, so I signed up for teacher training in 2015.

We never talked about the word Namaste' or it's meaning - it was just always said at the end of every class I ever went to.  

Almost like there was a silent agreement that it's what you say at the end of class. 

So naturally, I ended every class with "Namaste'".

....fast forward to last week. 

Almost ten years later, I watched a video of a comedian from India.

Saying that Namaste is like saying "sup". 

I looked it up.

namaste literally means "greetings to you.”

So I decided to stop saying it at the end of class. 

Doesn't make any sense to say "thank you for coming, HI” at the end of yoga class, right? 

Also, why do things just because everyone else does?

I didn’t even realize I was doing that!

A week in, and I did not realize how much this process would affect me. 

My students look at me crazy at the end of class because I don't say it.

It's interesting because that's how common it is. 

Instead I have been ending with thank you.  

There are so many references to this word in yoga, that not saying it almost feels wrong. 

Isn't that how change feels?

When you are so attached to doing things a certain way, changing it feels almost like personal betrayal.

While I commonly work to implement change in my yoga classes (changing the direction of the room, teaching creatively, etc.) this feels big. 

It seems like the word "Namaste" is misinterpreted so commonly, that we are attracted to it unconsciously.

But that's how change works. We have to move past the discomfort in order to grow. And while I know others will keep saying it at the end of their classes,

I choose to let it go. 

I am excited to see the growth that happens in the community when we embrace big changes. 

As uncomfortable as it is, this is how we evolve.

I’ll greet you with Namaste’ and leave you with gratitude.

We might start saying OM.

(that’s a whole ‘nother blog post.)

This is the first of many, and I hope you enjoyed it! 

I'm not one of those to create things that are pretty or perfect in any way. , so know that this or future posts may trigger/tickle/annoy/delight you - I'm here for it all!

Follow me on Instagram

@yoga.goddess420 

All the love, 

Inga