by Counseling and Wellness Center of PittsburghJuly 8, 2019 meaning of rituals, rituals for self care, rituals for tranformation, rituals to reduce stress0 comments
Rituals, reducing stress and adding joyful meaning to life
5 Rituals You Should Try For transformation and wellness
Ever wonder why Michael Jordan wore his North Carolina shorts under his Chicago Bulls shorts every game? Rituals have enormous power to sooth and inspire as well as bring back balance to mental health by reducing anxiety and increasing confidence. According to the National Institute of Health, there are 3 primary functions of rituals, to manage emotions, to work towards goals, and to connect with others. From an evolutionary perspective we are creatures who have evolved to perform rituals including those of meditation or contemplation and group rituals. Have you ever knocked over a salt shaker and thrown some over your back? Do you attend church on Sunday? Do you pray? Have feast for the Easter holiday? These are all rituals. Flashback to the biblical era everything from attending Sunday worship, to praying for rain and lighting candles for the deceased, its clear that having a close relationship to spiritual rituals is very much a part of our cultural history. Still, whether we are referring to managing the emotional impact of times of stress, to ignite our faith, or to enhance wellness, many successful and happy people rely on rituals. The science behind why rituals work is compelling according to Scientific America. With some many different kinds of rituals we should really define that there is a difference in the Sunday beer drinking ritual, an obsessive hand washing ritual, versus a morning meditation ritual or a communication ritual with our partner. A ritual should be one that we complete with full attention and the deliberate effort to set an intention, reduce stress, or experience a divine aspect to ourselves, or foster our relationship to the spiritual realm.
Rituals can become a reliable tool for manifesting of our goal’s and enhancing our wonder, rituals have deeper embedded meaning. A beneficial ritual should be life sustaining and it is also true that the repetitive behavior of addiction and psychiatric obsessive-compulsive disorder both have the component of rituals built into them. When performing a ritual we are completing an act that becomes instinctive, our brains go into a flow state that doesn’t require higher order processing, the automatic nature of this state which can reduce our anxiety and promote calm. When we examine singing a hymn in a church, this is group ritual that can promote a sense of unity or connection among group members and with a deeper feeling of connection, these emotional components have clinically been show to reduced expression of aggression.
With so much to gain from incorporating rituals into your life, we are brought to the great burning questions, how do we incorporate more of them into our life? Start small and incrementally by adding a ritual component to something you already do, if you have never prayed or meditated it might be a large leap to attempt that everyday. A more manageable step might is to create a weekly goal. Some couples have a weekly ritual around problem solving and talking through emotional issues at the end of the week. Even meal-time can be a ritual when we bless our food or offer a moment of gratitude for the abundance on our plate. Others find that monthly rituals that set an intention with the full or new moon are the perfect time and space to set a goal for the month. Ultimately, we need to create rituals that are meaningful and manageable for you as an individual.
Meditation Ritual- whether daily, weekly, or monthly, meditation has a massive impact on wellbeing, stress reduction, and positive mood. Even 5 to 10 minutes daily makes a difference.
Love Ritual- Happy Couples have ways to celebrate the passage of time, they have yearly traditions that allow them to connect with the growth and change of their relationship over the years. It is also recommended that couples have a weekly communication ritual to release any residual emotional reactions and better connect.
Meal time ritual- Nourishing our bodies with life sustaining foods in a quiet and comfortable distraction free zone is a great way to enjoy eating. Eating has historically been an activity that is a part of ritual, think of the foods that surround every major holiday. It is also a time where families can connect to each other.
Self Care ritual- Whether it is journaling, fitness, using essential oils, or gardening, doing small things daily is important for your vitality and stress management.
Full Moon ritual- The full moon is the perfect time to release negative thought patterns and the new moon is a time for us to create new goals. Making time for a meditation under the moon light syncs us in to time and space and the greater cosmos. Regardless of your spiritual beliefs, there is something sacred that we experience when we cast out focus on something as grand and magical as the world around us.Learn More
by Counseling and Wellness Center of PittsburghApril 14, 2018 counseling for depression, counseling for PTSD, meditation, mindfulness, nature therapy, Nutrition Counseling, outdoor yoga, stress managment, wellness counseling pittsburgh, wellness pittsburgh, yoga0 comments
Yoga. To many, the word conjures up images of Instagram perfection and beautiful backgrounds. Thousands of years ago, the poses (asanas) were only part of the defining point of a yoga practice. Yoga by ancient definition means “union.” A union of spiritual, emotional and physical practices of wellness. The poses are an integral part, but not comprehensive whole of the practice. Patanjali, one of the forefathers of yoga defined yoga as, the neutralization of the vortices of feeling.” An intense definition, but the meaning of yoga must encompass all that it is, in a few words.
In this modern day of technology and constant stimulation, it is essential to unplug from your phone and laptop and connect with yourself. The benefits of yoga intertwine the spiritual, emotional and physical goals of the practice. Yoga has even been shown to decrease symptoms of anxiety, depression, and post traumatic stress disorder. The physical benefits are easier to notice, but the spiritual and emotional impacts cannot be underestimated. The first step to a yoga practice is openness for change and self-improvement. The rest of the benefits will follow:
The beautiful Instagram pictures exemplify the increased flexibility regular yoga practice results in. However, there are many other physical benefits that are not as easily photographed. Yoga practice increases the functioning of the immune system, the digestive system, circulatory system and bone health. By toning and strengthening the muscles and ligaments, yoga can help prevent injury and increase an individual’s metabolism.
Pranayama (breathe control) increases the functioning of the respiratory system. Certain sequences can help with insomnia, but overall yoga helps to increase energy levels in an individual. The physical benefits are often noticeable with a consistent practice. Health benefits of yoga can be even further multiplied by practicing outdoors as nature has its own beneficial effects.
When my 3-year-old niece gets upset, my sister has taught her to belly-breathe. This has a calming effect on her and can prevent a temper tantrum. Practicing yoga is calming and can reduce stress, depression and anxiety. Participating in physical activity releases endorphins in the body, which makes people feel happy. Yoga increases concentration and ability to focus on a task at hand.
One of the most important aspects of yoga is being present and mindful in your body. Not comparing your current state to anyone else and manifesting a non-judgmental relationship with yourself.
Yoga encompasses all religions, spiritually the practice seeks to remind its followers that they are part of a bigger picture. We are connected to other beings and the environment. Contrary to some beliefs, the practice of yoga does not aim to convert anyone to a religion. Yoga is not a religion. The practice aims to seek a higher consciousness or meaning behind everything we think and do.
Everyone comes to the mat for a myriad of reasons, relieving stress, moving on your mat after a hard day at the office, or to try a new pose seen in passing….The pull towards stepping on the your yoga mat may even vary day to day. However, whether the practice is home-based or in a studio, it will help improve your moods, increase energy levels and bring a new level of self-awareness, among other power benefits. The versatility of a yoga practice can alter depending on your schedule or how you feel. It can vary from a 5 minute mindful child’s pose to a vigorous 90 minute vinyasa flow. Any practice can make a positive impact in your life and begin a ripple effect towards those around you. Yoga can be incorporated into a wellness plan including nutrition counseling, meditation, and mindfulness.
By Lauren Shaffer, Certified Yoga Instructor and Wellness Guru of PittsburghLearn More