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WHERE YOUR ATTENTION GOES
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WHERE YOUR ATTENTION GOES, YOUR ENERGY FLOWS
BETSY WEINER (SHE/HER)
Are you reading this article or this magazine while eating, drinking, or on the treadmill? Are you attempting to multitask? Even as you read, are you simultaneously thinking about what you need to do next? If you said yes, you are not alone. We spend most of our days with our attention and energy constantly being pulled in every direction. Social media, family, work, pets, news; it’s a constant conveyor belt of thoughts, feelings, and energy moving from one thing to the next. No wonder we feel scattered, exhausted, and overwhelmed.
Perhaps you decide to set it all aside and take some time to do yoga. One reason it feels so good when we practice is the act of moving and breathing in a directed way helps to align the mind and body. We ask the mind to focus on breath or posture, to pay closer attention to one or the other and
“[The] constant conveyor belt of thoughts, feelings, and energy moving from one thing to the next [can leave us] feeling scattered, exhausted, and overwhelmed. “
nothing else. Eventually these attunements facilitate a calm mind, a state of present moment awareness, and an inner state of ease without judgment or distraction. Either way, whether through posture or breath, the conveyor belt of busy and distracted mind and energy slows down considerably.
The best news about attention and energy is they go hand in hand. Where your attention goes, your energy flows, and when you focus your energy, your attention will indeed follow. This leads to an enhanced ability to be mindful and aware of what’s happening at any moment. Focused awareness holds the innate power to calm the mind which translates to increased happiness, presence, and inner peace.
Visualization is another practice whereby attention and energy synergistically connect. These types of practices help move awareness in specific ways when you can envision your inner vitality flowing like a river, shining like the sun, or connecting us with the Earth. Imagine yourself in a state of happiness or joy and notice what physiological and psychological effects present for you. Imagine yourself in a stressful or difficult situation and notice what shows up. Remember, where your attention goes, your energy flows.
A precious commodity, energy can be concentrated and directed for your physical and mental benefit. Gathering the experiences of channeling our innate inner power by focusing our attention within a yoga practice reminds us we have access to this force when we utilize those same tools in daily life. Stop, take a breath, get grounded and allow your attention to stay on one thing at a time.
The following two practices are designed to help you channel your energy and attention in specific ways. These poses shift, concentrate, and direct your precious energy. The first practice will guide you towards a more energized and uplifted feeling; use this practice to start your day or in the middle of the day when you need a boost. The second serves to ground, relax, and calm the body and mind; use this practice later in the day or before bed. Follow the prompts to guide your breath and movement, and feel free to modify as needed. Notice how your energy moves and allow yourself the gift of mindful awareness in these practices.
Pay attention afterwards for longer lasting changes in your ability to focus and be present for the things that matter most in your life. Be discerning in your practice about how you move and breathe. Where your attention goes, your energy indeed flows.
“Focused awareness holds the innate power to calm the mind which translates to increased happiness, presence, and inner peace.”
PRACTICE FOR INCREASED ENERGY:
Do these poses to raise your energy, either in the morning or at midday when you need a boost. Hold each pose for 5-10 breaths and make sure that you attend to both sides in the a-symmetrical poses. Feel free to modify as needed and try to always practice on an empty stomach for the most comfortable experience.
1. Child’s pose 2. Easy pose 3. Twisted easy pose (right and left)
7. Mountain pose 8. Sun Salutation “A” — 3-5 times 4. Downward dog 5. Lunge 6. (repeat downward dog to lunge on the other side)
9. Warrior II 10. Extended side angle pose 11. Triangle pose 12. Warrior I 13. Pyramid pose 14. Child’s pose 15. Downward dog
16. Repeat steps 10-15 on other side 17. Bridge pose 18. Knees to chest 19. One knee to chest, other leg extended 20. Extended leg reclining pose 21. Repeat steps 18-20 22. Savasana
23. Sit in reflection/contemplation on energy moving upwards and inward. Breathe in even length inhalations and exhalations
PRACTICE FOR CALM:
These poses are meant to be practiced at the end of the day or before bed. It can also be used any time the nervous system feels overwhelmed. This practice is designed to help open and release the hips, shoulders, and back, since we often hold our stress there throughout the day. Use this practice to help open and release any tightness, and to soothe and calm the body and mind. Stay in each pose 8-10 breaths (or longer) and allow your breath to be smooth, steady, and even. Make sure to take care of both sides in any of the a-symmetrical poses and do your best to practice on an empty stomach, if possible, for the best experience. As always, modify as necessary for what your body needs on any given day.
1. Knees to chest
7. One-legged forward fold (right and left)
13. Downward dog (repeat 11 - 12 on other side) 2. Reclining twist (right and left)
8. Soles of feet together, knees wide, arms behind; lean back and open chest
14. Sit on heels, eagle arms (right and left) 3. Downward dog 4. Child’s pose 5. Seated twist (right and left) 6. Forward fold
9. Feet together knees wide, forward fold 10. Downward dog 11. Pigeon pose (chest lifted) 12. Pigeon pose (fold forward)
15. Sit on heels, cow face arms (right and left) 16. Child’s pose 17. Sit, reflect, and contemplate slow, even, steady breaths with a longer exhale than inhale +
