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| THE ANXIETY ISSUE |
12/07/11
*
Hi, this Newsletter will have a focus on Anxiety,
which can simply be defined as:
'the experience of psychological panic inside any moment'.
Almost every human experiences anxiety every day, to some degree,
though this can be distinguished as different from Chronic Anxiety
- which is a much more destabilising state.
I'll be running a workshop offering practices to relinquish Anxiety:
Yoga for Anxiety Workshop
Sunday August 14, 1-3pm at Land of Yoga in Preston.
Cost $40 includes Toby's new DVD "Yoga for Anxiety" (Value $30).
15 places available. Bookings Required. To Book a Place, Click Here.
Note: Last one booked out quickly.
*
First I'll try to give some distinctions about Anxiety,
how it looks, how it compares, and what it represents.
| Group | Me (15yrs of meditation and breath-work, 2-3hrs a day, 7 days a week) |
Most people living normal lives, covering approx. 85% of the population (ie: Read this as You, probably) |
Chronic Anxiety, and most other severe mental illnesses including Aspergers to Autism, Schizophrenia, PTSD, even Depression (This group covers maybe 10% of the population) |
| Regular Daily experience of Anxiety during waking state |
~75% | ~95% | ~99% |
- Only by spending hours meditating, being still, having an exceptional level of breath-awareness, being silent, having a thorough knowledge of the level of one's neuroses, can a person even realise the extent to which anxiety affects their day.
- All thoughts, and any Thinking - are the actual embodiment of Anxiety.
- Any thoughts about either the Future, or
the Past, are projections away from the Present and by their nature
reflections of the Anxiety impulse.
- The cause of Anxiety is a lack of Trust. This is defined in Yogic and Buddhist psychology as the egocentric state, wherein a person feels insecure inside Reality, and fears being made vulnerable in any way. This is distinctly emotional and reactive, and applies to all 3 temporal events: The Past, which has caused damage; The Present, which cannot be trusted; and the Future, which may cause more suffering. Response behaviours include Denial, Avoidance, and desperate and compulsive attempts to maintain and assert Control.
- The automatic physical effect of Psychological Anxiety is an immediate tightening in the breathing, including the relevant muscles. Additional tightening of relative muscles around the whole body. An immediate increase in heart-rate, (and often, blood-pressure).
- The simple and automatic counter-technique as exemplified in Yoga: slow, deep, and calm breathing.
- If it's true that I hover around 75% of my waking state with some level of anxiety, then any increase (of say 10%) will appear wild, out-of-control, too fast, neurotic, defensive, and compulsive. So 85% anxiety would be distressing for me, but not necessarily for other people. (In some cases, this may appear a relief). It's always relative.
- When I suggest that most people experience anxiety approx. 95% of their day, this also includes the level of anxiety inside any moment. Almost all moments are experienced with a certain level of anxiety. I refer to all thoughts that express any concern about anything at all, any subject, any worry, any time. This includes the mental annotation of past discussions and events; any mental hesitations during the Present; and any mental planning for future events. Any psychological occurrence that finds a problem with anything; any psychological instinct that sees something as Bad/something as Wrong; Any experience of events that believes things are happening to Me or being done to Me. Any feeling that includes stress, anger, pain, doubt, dislike...any experience that prompts a reaction to attempt the gaining of CONTROL.
- A reliable signifier of Anxiety is the compulsion to talk. Many accompanying linguistics will be exclamations about other people that are mostly projections, whereby the person deflects attention away from themself, but in essence is psychologically trying to justify their own existence as important. This is typically co-dependent.
- Most severe mental illnesses have an
in-built chronic anxiety, and so cannot reliably negotiate rationale,
logic, or self-awareness outside the periods when they feel completely
safe and secure. The mind is functioning habitually and is permanently
on the alert for anything threatening. All behaviours are organised to
protect and avoid. Structure and Routine are the safest
control-methods, and actually most people (with or without severe anxiety) use these methods for the
same reason.
THE EGOCENTRIC STATE
Yoga and Meditation are designed for one reason only:
to enable a human to relinquish their egocentricity.
All meditations upon the body, the breath, and the Mind
(which can include therapy and counselling),
are guaranteed to expand the awareness-perspective of the practitioner.
This is simply the nature of the practice.
The person is essentially focussing upon sensation, relative to the Self,
and this inevitably leads to the discovery that One's own mind
is habitually distracted, dysfunctional, compulsive, and neurotic.
One's mind will remain that way so long as it continues to be egocentric.
What Yoga and meditation offer, is a solution.
The human does not need to remain egocentric.
The human mind is able to be free of fear.
At the most advanced levels, though, this state is not
about having Peace of Mind. It is about relinquishing the Mind.
This is where things get complex, and only the most clear minds can
properly comprehend this topic. Most people are better off ignoring
this subject until they have managed to face all of their Fears
and are able to comfortably sit with them, without getting anxiety.
One more thing about the Egocentric state:
All reality is experienced through the Mind - all senses and perspectives -
and it is the nature of mind that creates metaphor for meaning.
The egocentric mind distinguishes itself as Real,
and separate from all other entities.
The clear and Free mind distinguishes itself as unReal,
and connected to everything.
Again I say that only meditation and breath-work
can elucidate these understandings.
*
THE IMPACT OF ANXIETY
Most people learn to live with, and manage, their own anxieties
and the anxieties of others. Its a wonderful thing that the world
manages to function perfectly inside these parameters.
It would also function outside of these parameters, of course.
Anxiety has a direct impact on relationships, especially family.
Anxiety is NOT a genetic or hereditary illness - rather, it is a learned behaviour.
This means that it only comes from stress, and the psychological experience of pain. Anxiety breeds more anxiety, and is mostly played out
through interactions between humans. It starts between parents and children,
parents and parents, siblings, students and teachers, friends, and lovers.
It develops naturally between people, as we share the experience of Life.
It also spirals out from painful experiences, to all other experiences,
and if not resolved, will continually manifest through all behaviours,
communications, and relationships. It's everywhere, actually.
Some people believe that anxiety can be channelled positively into arts,
such as sport, music, and the creative interplay of love and even sex.
Some people feel very comfortable with their own anxiety,
and in fact would feel uncomfortable without it.
In Yogic terms, anxiety is Pranic - an energetic force
or expression, that is neither good nor bad.
*
HOW TO MANAGE ANXIETY
Every human is incredible skillful and resourceful.
We have both the physical and psychological tools
to handle almost all situations - even trauma.
(Some of these pyschological tools include auto-insanity).
Not every human seeks to be free, and so everyone applies their own skills
relative to their own situations. Some people manage anxiety
by having co-dependent relationships, that include a perfectly-balanced
struggle between disconnection and connection, security and insecurity,
trust and mistrust, love and hate, war and peace, etc...
Others isolate themselves and find peace of mind in quiet and calm,
where disturbances to the status quo can be controlled.
Others use medication to dull the panic.
Others use medication to regain certainty.
Others - and this includes all those who strive to break free -
will turn to different therapies. These can include massages,
counselling, psychotherapy, herbal remedies, kinesiology, music,
art, dance, and the more direct self-therapies of Yoga and meditation.
From my experiences with Yoga, the Body, the Mind,
and Therapeutic Health, I can say this:
Yoga is designed as a fail-proof tool to resolve all anxieties,
but it must be understood that this cannot occur without one's own
mind being faced, understood, accepted, trusted, and known.
Luckily, this takes its own natural course, and does so pragmatically.
There is no need to rush. It is guaranteed to work.
It will take time. Eventually all fears must be faced.
It is a beautiful, wonderful, remarkable step-by-step journey,
self-diagnised, self-managed, self-chosen.
The best place to start is The Breath.
Take time to notice your breathing, more and more often.
This is a process that produces realisations and revelations,
at the necessary and appropriate rate.
Next step is to slow down the breathing, learn to breath deeply,
calmy, smoothly...and then keep trying to slow it down.
Learn to relax the breathing. Things will roll out from here.
*
HOW TO MANAGE PEOPLE
WHO HAVE ANXIETY
If I am experiencing extreme anxiety, then I'm unlikely to be able to apply the sensibilities of rationale, common sense, logic, balance, self-awareness, or 'presence of mind'. These are not available in my programming. Therefore, it's not likely to help if another person tries to directly confront me to behave in those ways. If a person expresses their frustration, irritation, anger, or even disappointment, to me, then I'm prone to retreat emotionally, be defensive, and avoid discussing the issue.
What I mean by this, is that it's difficult to manage a person who has become anxious. They will be feeling nervous, unsure, slightly out-of-control (which feels scary); their body may be feeling sweaty, queasy in the stomach, dehydrated, hot, short of breath, light-headed...and ultimately, they will be feeling STRESSED.
A person in this position needs to find a safety zone. That could be many different things: a quiet space away from other people, a place to be alone, or a hug from someone they trust (support). Their psychological sensitivity will be high, so any emotional threat, perceived or otherwise, may well earn reaction without accountability.
*On a larger scale, for people who live with a person who has chronic anxiety,
this management is much more dificult. For - as with most situations in life - you can't fix another person's problems. You can be supportive and non-threatening, but you can't do the therapy for them. They have to do it themselves, and want to do it. If you're the kind of person who tries to 'save' people, then you'll always be attracted to vulnerable types, and your relationships will follow that accord.
In the quiet and peaceful times, it is important to discuss the situation with your anxious friend. If they are unwilling to listen, accept, admit, or do anything about their anxiety, then at some point you will have to leave them, because the 2-way relationship becomes untenable. This is usually a sad reality.
On a hopeful side, encouraging a person with anxiety to breathe better, take more rest, eat non-stimulating foods, remove coffee and alcohol from their diet, take counselling...that's what you can do. These are practical tools.
*
USING MEDITATION TO MANAGE ANXIETY
Given that most people have anxiety to some degree, when they try things like meditation, they often bring a whole lot of counter-productive behaviours to the experience. Many people then feel let-down because they think it is not working, and fail to continue trying.
So realistic expectations need to be applied here:
a) you are not supposed to stop thinking;
b) you will be thinking the whole time (guaranteed for the first 10yrs);
c) there is no such thing as 'no-mind';
d) the instant you try to meditate, it is already working;
e) most benefits from meditation are realised the following day,
or even week, as the mind starts to discover new awarenesses/feelings;
f) Meditation is difficult for anyone who has anxiety;
g) anyone can learn to meditate, and meditate well, so long as they persist;
h) it is necessary to go through a process - this involves struggle, resistance, insight, discovery, then realisation;
i) it takes time to even understand what meditation is truly offering;
j) it is vital to stop and listen to your own mind, to actually realise what it is worrying about. Then can it start to be unlocked.
k) the personal developments in Meditation will never stop. So the more you do it, the more you will realise, the more clearly you will see things, the more freedom you will find, the more opportunities you will discover.
l) most people bring anxiety to meditation, and are anxious for results. When they stop doing this, things get so much easier.
m) Probably only 3% of humans can sit still for an hour and comfortably focus upon their breath, so don't feel bad if you think meditation is difficult! Remember I said earlier, almost every person experiences anxiety every day. Meditation shows this very quickly. It is directly opposed to the anxiety response-mechanism. Meditation is the playground for all anxieties to be exposed, and is used by experienced meditators as a way of resolving all anxieties. There is no better or more efficient way to get free.
*
HOW TO RELINQUISH ANXIETY
In no way do I suggest that any of this would be easy.
On the contrary, it would usually be a difficult process,
mostly because we are habitually resistant to true Trust.
All the behaviours of an egocentric mind are built around security
and defence; therefore, in order to set the mind free,
all defences must ultimately be dropped. This goes against the logic of the ego.
And given that the main tool of the ego is Denial, then it should become clear that many people will not even want to get free, and so will habitually sabotage any practice that might threaten this denial (eg: meditation and truth).
So in order to relinquish anxiety, it needs to be seen and understood,
in all its forms, persuasions and permutations. This is where Meditation
provides the perfect access. By sitting still and waiting, you are stuck with your mind in all its perversity and insanity. You start to see how much it worries about things. It is crucial that you take the time to watch what your mind is actually worrying about, and then you will have more insight into WHY it worries about these things. Then - as any psychologist could show you - you'd be able to qualify that all of your concerns come from your past, and mostly your childhood, having a great deal to do with the relationships you have had with both your parents.
A key part of this is to be able to distinguish your own behavioural patterns,
and quickly after that you will notice that most of your emotional REACTIONS are purely to compensate for these. Later steps in this 'line of Insight' involve you resolving these behaviours by recognising that you can let go of them now.
It's important to understand that this is one of the deepest inquiries a person can direct into their own Selves, yet while One's psychology is complex and insidious, parts can always be unravelled, with time and persistance.
* Two years ago I wrote an article called Meditation and Insanity,
where I discussed the current awareness I had, of the struggles involved
with my own Mind. I had learned the full extent of my own insanity, and knew then that it could not destroy me. It explains how I had found a place of calmness with my own personal 'monsters' (ie: my anxieties and insecurities).
If you are interested to read it, please click below:
(ARTICLE: Meditation and Insanity - CLICK HERE TO READ)
*
LIFE WITHOUT ANXIETY
I'm no expert here because ~75% of a day with anxiety
feels insane at times, acute, and draining.
But realistically I have been able to see what life can be like
where my mind is not constantly engaged in a struggle for control.
It is wonderful, quite dreamlike, and very simple.
Living without anxiety means living with Trust.
This trust extends to all areas, and all people. It means that
time is spent listening to and appreciating all moments as opportunities,
wherein lie so much useful information, sense, balance, and
perhaps the most enjoyable thing: perfect resolution.
Time slows down - as the mind floats inside experience
without walls of defence, nor extreme projections -
and clear pictures are painted, fantastic connections are made,
life can be enjoyed and celebrated as an amazing sequence of patterns,
and ultimately, one can just have more fun.
There is no need to prove oneself, to do anything, to be anything,
or to look good and gain others' approval...no need to achieve,
no need to avoid, no need to hold on, no need to control.
No need to protect or defend, no need to avoid or fear.
No need to hesitate, no need to doubt.
Inside this experience, everything is clear and quiet,
and you always know what to do.
*
LIFE WITH LESS ANXIETY
THAN USUAL
If it is true that most people operate under approx. 95% (or even more) stress
and anxiety every day, to such an extent that they hardly even notice it - to an extent that it is simply normal - then try to imagine what 75% would be like.
My context is that I have spent the last 10yrs systematically slowing my life down, slowing down time, slowing down struggle and drama, releasing tension from my muscles and from my mind, breathing out residual anxieties, relinquishing obsessions and fears, resolving past pains...and it has become clearer every year
that a life without anxiety - totally free of it - requires so much processing of the past.
Once this has been achieved significantly, it still becomes apparent how much resistance is still built into my psyche. It's shocking and frustrating at times to realise how habitual my mind is, how automatic so many of its responses and projections are. But these need to be understood, and accepted.
Acceptance is a big part of this latter stage.
Anyway, just to struggle a bit less than previously, is a nice feeling.
Not to have to control everything, at least most of the time, is a relief.
Being able to Trust (oneself, others, events) a little bit more, is comforting.
Being able to breathe more easily, is wonderful - and this releases the demands on the heart, and all the other areas of the body that are tight.
(Headaches can stop, stiff necks, tight wrists, sore knees...these all begin to change).
Skin ailments begin to clear up, digestion improves, sleep improves...
...and slowly Life can be seen more clearly, more quietly,
there is more time for savouring, more chance to open in the future.
*
BUDDHIST WISDOMS
by Carmela Quimbo
was in Melbourne to give teachings.
In a
newsletter dedicated to a discussion of anxiety and its causes,
effects and
remedies; I thought it would be nice to share some things
I learned from a
Buddhist monk who spends his life
handing out keys to happiness.
1. Laugh loudly and often.
2. Take time to rest.
3. Remember that every human being wants
to be happy
and free from suffering.
In
this, we are all exactly the same.
If
we managed to remember and apply these ideas into our daily lives,
I am sure
our levels of anxiety would decrease.
PRACTICAL SOLUTIONS:
YOGA NIDRA AND GUIDED MEDITATIONS
Given that anxiety is directly linked to Stress,
it has always made sense in Yoga that if a person relaxes
deeply, and often, they will begin to have less anxiety.
One of the most direct and deeply effective therapeutic practices
is Yoga Nidra. This is a virtual hypnosis technique where
a person listens to a guided visualisation,
and literally begins to relax their unconscious Mind.
Firstly the person's cconscious mind is guided towards their body,
and their breathing;
they then get taken on a guided-dream, imagining images
that are natural, calm, symbolic and specifically therapeutic.
This is similar to a "Forty Winks" experience, and is often a total knockout!
People often feel a deep impact from this virtual-sleep.
As they learn to relax better, listen better, and open up their minds better,
(by relinquishing Control), the therapy is even deeper.
Recommended for Pregnancy, Children, and Insomnia.
Toby has made 2 Guided CDs of Yoga Nidra,
with 3 tracks on each (Cost $25 each) To Order, Click Here
*
PRACTICAL SOLUTIONS:
YOGA FOR ANXIETY DVD
Over the past year I have been making Theraputic Health DVDs
to treat many different maladies and Illnesses.
This Yoga for Anxiety DVD is very simple and gentle.
It runs for 45mins, but a person can always stop earlier if they need to.
It has some gentle stretching, but focusses more on getting people
to slow down, relax, and learn to breathe better. The techniques are
clearly explained, and you have time to learn and practice them.
No person with Anxiety breathes well.
This DVD reverses that state. Cost $30. To Order, Click Here.
*
FOOD
Many people still think that what's happening to their body
is unrelated to what's happening in their mind. This is naive.
Further, the diet a person has, directly impacts upon their moods,
feelings, energy-levels, and thoughts.
Caffeine has an extreme and brutal impact upon the body,
as does white sugar. Alcohol and other drugs stress the body and the brain.
Heavy meats drain the body's energy, and affect sleep.
Toxic foods (non-organic) clog up the body and poison it.
On the other hand, a body that enjoys a light, clean, and fresh diet
definitely experiences a greater sense of physical health,
which feels wonderful, energised, relaxed and clear.
Thought patterns (feelings) relate to all this in kind.
AYURVEDA and NATROPATHY
Ayurveda is the Indian version of Chinese Medicine,
and focuses upon the 3 elements or humors: Vata, Pitta, and Kapha.
These represent the energetic and nature/personality of a human's body.
Vata (air & space – "wind"), pitta (fire & water – "bile") and kapha(water & earth – "phlegm). With these in mind, diet is denoted appropriately as either relevant, discordant, or needed. So certain foods are recommended for certain body types.
This is the same with Naturopathy - that specific foods are deemed congruent or incongruent with a body's tendencies...and so a naturopath will usually recommend
a person with some malady to try a specific diet.
I'm explaining this to show that both therapies believe diet has a significant influence/affect over the body's balance and health.
In Ayurveda (which is directly linked with Yoga), the three elements or humors
are important for health, because when they exist in equal quantities, the body will be healthy, and when they are not in equal amounts, the body will be unhealthy in various ways.
With Anxiety, usually a person will have too much Vata energy.
An Ayurved would probably recommend the introduction of certain herbs and
foods to counter this, and that you decrease the consumption of other ones.
SLOW FOOD
Slow Food is an international movement founded in Italy
by Carlo Petrini in 1986, in many ways as a political protest.
But it's roots will always be in Eastern Mindfulness and especially Buddhism.
It's so useful as a way of combatting anxiety.
One simple practice, is to slow down when you are eating.
Take the time to chew more - one buddhist practice
is to chew 20 times every mouthful.
Enjoy the tastes, savour them, feel the textures, notice the sensations.
This practice alone will help unwind anxiety, as you are simply slowing down.
This will create more space, more awareness of time, more clarity.
This is an eating meditation. With time, great results will naturally occur.
*
HEALTH REPORT
from Doctor Qu'ac
NAILBITING
I have just recently stopped biting my nails, after 30yrs.
I knew over the last ten years as I opened up all of my psychological tendencies, that my nail-biting was dysfunctional and representative of some deep anxieties, but I also felt confident that I would resolve these, naturally, over time, if I continued with Yoga and Meditation.
So I didn't try to rush or force myself. But I did meditate every day,
7 days a week, for many years. Therefore, I was able to allow the process to handle itself, and I would reliably come to a point when I would stop.
I have seen my mind's anxieties begin to resolve on a deeper level over the last three months, and so it does not surprise me that I have finally stopped biting my nails now. I can't be sure that I won't start again - in fact a relapse would be quite predictable - but I have every confidence that I will relinquish this tendency completely by the end of this year probably.
With all that in mind, this relates to a 30year deep unconscious habit which has slowly been massaged or nurtured out, systematically, by the release therapy of Yoga and Meditation. The psycho-somatic links to this deep anxiety had not been completely clear, and that's why it has taken me so long to resolve them. I'm pretty sure which psycho-somatics are relevant here, and so I've gently observed them play themselves out, knowing that all my behaviours these days are instincted towards Total freedom, Total trust, Total balance, Total calm, and Total Health.
See, if you put in place a consistent health therapy - and Yoga and meditation are PERFECT therapies - then it is impossible not to be successful. That's what all the ancient yogic texts tell us, that's what the Dalai Lama tells us, that's what all yoga teachers and buddhist teachers tell us: Meditation works (eventually).
Any Questions for Doctor Qu'ac?
Please write in to Toby, Click Here.
*
CHILDREN WITH ANXIETY
I feel this is a very important topic, because most anxieties have their roots
in childhood. An emotionally stressful home environment has a huge
psychological impact upon children, especially if their parents are themselves
anxious, mentally ill, struggling, depressed, angry, immature, neurotic...
So I certainly encourage parents to introduce their children to
mindfulness practices, meditation, Yoga practices, slow breathing...
and maybe send them to a few yoga classes if they are willing.
As always, lead by example.
With this in mind, a few years ago I created a character - Yoga Bear -
(who is me in a big blue bear suit) - and started teaching kids
3-8yrs at kindergartens and primary schools, teaching them funny
and silly Yoga, getting them to breathe, laugh, stretch, balance..,
but most importantly, to relax and dream and experience True Freedom.
I made a Yoga Nidra Dream CD, plus two DVDs.
($22 each. To See the Website, Click Here)
These are so excellent for Kids' Health, plus they are hilarious.
It's a joy to hear children giggling. This makes them happy.
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*
ASTROLOGY
On Saturday 23rd July at 2:12pm
we will enter the sign/realm of Leo.
On Friday 15th May at 4.41PM the Moon is Full in Capricorn.
It's quite appropriate that this Anxiety Edition occurs as Cancerians are currently celebrating their birthdays. For they are probably the least anxious of the starsigns, in contrast to Scorpios perhaps, or even Geminis.
This qualifies a larger subject in Astrology - that your Sun Sign is only a major aspect of your whole Psycho-Emotional chart (33%) and is best understood in conjunction with the Moon and Ascendant. These three give a much more total picture of how astrology applies to each personality.
The calming qualities of Cancer may well be in your own chart,in certain 'Houses',
plus every couple days the moon moves through different stages itself
and that's why some days are good for planting seeds while others are good for finishing up projects...
Leo: Sign of the Commander, known for their Leadership,
sense of Will, and their attraction to the Limelight.
Leo's are generally great fun and good company, for short periods perhaps!!
Dynamic, powerful, vibrant - wow, their energy can be strong.
With a tendency towards self-adoration, they can also become boring.
This year it will be a great time for Leos to channel their wonderful
creative energies into community projects that further the benefit of others,
by leading with your passion for generosity and persistence too.
make sure to welcome the contribution of others, as great leaders inspire.
*
Thanks, I hope this discussion has served some useful purpose for you.
I welcome any of your responses if you feel inclined to share.
To Contact me, Click Here.
All the best, Toby xx
 |
See Toby as YOGA BEAR! FUN YOGA FOR KIDS Funny and Creative DVDs and Magical Dream CDs available at www.yogabear.com.au |
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