Presence in Rest & Safe Refuge Meditation

Finding Rest in All Seasons

Written by Jen M.

In the warm Funky Buddha studios, our monthly focus for our physical yoga practices is: REST.  We’ll explore both active and passive rest within the familiar shapes of Down Dog and Savasana.

If you’ve practiced in any of our studio spaces, you are probably well acquainted with these two positions–it’s quite possible that you’ve never taken a class without them!  With familiarity we sometimes go on autopilot and fall into pattern. Pattern can be so incredibly helpful in life–but with pattern, we can sometimes lose presence–and presence is kind of like the whole big thing around here! In the yoga sutras, Atha (AHT-huh) means “now; presence;” to be present is to be mindful, to be here now, in the only time that exists. Let’s visit these poses, with presence—Atha.  

Down Dog: 

Downward Facing Dog is considered a restful pose in our yoga studios but If you’re newer to bearing weight in the hands and shoulders, or if you have some tight muscle areas, this yoga pose can feel anything but restful. We invite you to be kind to yourself with time & support.

              Time: Perhaps shorten or eliminate your time in this pose by subbing in Table Top, Dolphin, Puppy, or Child’s Pose.

              Support: Try out a low block or rolled up mini mat (at the front of each Funky Buddha studio!) under each hand to reduce wrist pressure. A greater bend in the knees + wider feet can accommodate tight hamstrings.  There are endless possibilities for micro adjustments to add comfort or greater awareness. 

Down Dog Pattern:  We tend to place limbs to mat in the same spot each time, even using the same spacing from hands to feet at each practice. If you’ve taken many western yoga classes, you may even find that in child’s pose, you start to build an expectation or yearning to move into down dog–as we often pattern a yoga practice in this order.  

Can you…

              Take a moment to enjoy the sense of familiarity, sturdiness, safety that it brings?

              Notice the ways you habitually move once in your down dog, pedaling heals, wagging the head, notice how your breath falls.

              Become aware of each fresh sensation here and now, Atha.

Shifts to Choose Presence:

              Explore shortening or lengthening– notice how the tilt of your pelvis changes with it.

              Shortening Stance: may bring a more neutral or posterior tilt and can shift more weight to the hands.

              Lengthening Stance: Enable an anterior tilt with the tailbone pointed up and more ease pressing the heels toward the floor for a stretch.

              Wider Feet: May allow your torso to settle lower, causing a finer stretch down the back and shoulders.

              Closer Feet: Might offer more stretch down the backs of the legs and ability to hug the legs inward.   

Savasana:

This posture concludes every single Funky Buddha Yoga class to calm your nervous system, reduce fatigue and promote healing–traditionally used to bridge the gap between the physical practice and meditation. Unlike the active rest and transitory nature of downward facing dog, the aim of savasana is passive rest- little to no muscular engagement, just relaxation.  The easiest pose of them all, one might think!  But slowing down is not often embraced in our busy world…

Savasana Pattern: Some love this grand pause, some loath the stillness–it can depend on the day, our mood, our experiences before arriving at this final pose. Perhaps there is an expectation that it is easy to rest. Though, we also know in our modern-day lifestyle, that stillness and quiet can be the most challenging request.

Can you…

              Ask where your mind wanders when you land here?

              Notice what your body does as it settles on your mat.

Savasana Presence: In a busy and demanding world, it can be quite a challenge to still the mind and body. If you find discomfort being supine or settling the comings of future/past thought patterns, try these at the end of your next Funky flow.

              Mind: A great presence-finder is right in your own breath! When your mind naturally wanders, take a big enough breath to draw your attention back to this moment again. Sometimes narrating each breath as you allow it to fall unforced can settle a wandering mind. Perhaps return to bigger breath when needed to interrupt thought patterns that are extra clingy.

              Body: If your back or hips feel too tight to lay flat, consider a variation of Savasana known as Constructive Rest. Also known as Reverse Butterfly, tent your knees upward, plant your feet about as wide as the edges of your mat, and allow your knees to tip inward toward one another. Perhaps flip it over into Crocodile Pose and try a belly Savasana, which holds its own lovely set of benefits.

              Both: A body scan is proven to sway the nervous system from fight or flight toward rest and digest mode. Focus your attention from the top of your head down to your toes, taking a few moments to tense and tighten each area–and subsequently release them along the way.

Here in the mitten state, we love our seasons; their stark contrasts and ephemeral nature help us appreciate each few months more.  As we ourselves are a part of nature, these rhythms exist within us. While there is much darkness and stillness outside and often a great cacophony of holiday season busyness, in our own little worlds–can we also embrace moments to cherish stillness and quiet?  

May you take the time and space to explore these resting poses in supportive ways with us. May we find presence in this breath, this practice, this season–this precious life.