It is well known for most of us that physical activity in the right quantity and intensity can help keep our energy levels balanced. Yoga asana, if practiced with respect for your own body’s strengths and limitations can be a good way to keep the physical energy at a healthy level. When doing asana it is important to balance between stability and mobility. Generally, poses for stability require muscle strength and are thus more intense, they can be practiced to create heat in the body. Poses for mobility are mainly poses that work with flexibility, those practiced seated or lying down are generally less intense than standing poses. Remember to always keep in mind what the intention of your physical practice is and adapt the time and intensity accordingly.
What else affect our energy levels? Food, sleep, responsibilities, work, and what does yoga have to say about these? We are encouraged to practice moderation:
‘Verily, yoga is not for him who eats too much or abstains too much from eating. It is not for him, O Arjuna, who sleeps too much or keeps awake too much. ‘ Gita 6:16
‘For the man who is temperate in food and recreation, who is restrained in his actions, whose sleep and waking are regulated, there ensures discipline (yoga) which destroys all sorrow.’ Gita 6:17
Key words here are discipline, moderation and the destruction of sorrow. In chapter 6 of the Bhagavad Gita, Yoga is defined as the disconnection from union with pain, and in order to achieve this state, we need to find a balance in our physical and mental state through practice (abhyasa) which requires discipline.
If your goal is to improve your energy levels, start by having an honest conversation with yourself about your lifestyle. Are you getting enough sleep? If not, why not? What changes can you make in your everyday life that will allow you to improve your sleep? What is part of your daily routine that you can either modify or let go of that is not allowing you to get enough sleep? You should aim towards at least 7 to 8 hours sleep every night. There is so much research that shows how lack of sleep is harmful for the physical and mental health.
A close and honest look at our eating habits can also be beneficial. I would like you to consider the following points:
- Pay attention to your relationship with food. Do you eat for other reasons than when you are hungry? Is food intake related to boredom, anxiety, emotional pain? If yes, start by just accepting this fact, observing how your emotional state affects your need to eat, and make small adjustments especially when it comes to eating food your body doesn’t really need. Seek help if you need it.
- Don’t get caught up in diets, or super healthy trends that are difficult to keep up with. Be rather curious about your own body. How do you feel when you eat this or that? Which food combinations are the ones that make you feel good? I sincerely think this is very individual. It requires time, rude honesty and patience to find out what kind of diet is the appropriate for you.
- Balance your meals with the healthy amount of different kinds of nutrients.
- Do enjoy guilty pleasures, but try to avoid overindulging.
So far, I have talked about the ‘obvious’ when it comes to our body’s energy levels: physical activity, sleep and nutrition. Can you think of anything else that affects your energy levels?
For this purpose, I want to suggest a short meditation. Read first the instructions, and then try it out. You will need a timer, a notebook (or a piece of paper) and a pencil. Start by finding a comfortable sitting position. It can either be on the floor or on a chair. Make sure you ground yourself on your sitting bones and from there allow your spine to grow tall, light and strong. Shoulders rolled back and down, chin parallel with the floor. Hands on your knees or lap. Set your timer for 3 to five minutes, and when you are ready, close your eyes, or place your gaze at a point on the floor in front of you. If you choose to keep your eyes open, keep your gaze soft and don’t move it during the meditation. Bring your attention to your breath, feel your inhalations and your exhalations. As always, your mind will serve you with all kinds of thoughts, allow these thoughts to come and go. When the timer is off, grab your pencil and write down on the paper the thoughts that came to your mind during this meditation. Without any judgement, without any analysis. Just honestly, write them down. Do this for some days, and compare your notes. You will most probably be able to then see what kind of thoughts are recurrent.
Our mental activity has a very big impact on our general well-being, and it affects directly our energy levels. Recurring thoughts that stress our nervous system such as worries, ruminating and discontentment, end up making us feel drained. One important aspect in the practice of yoga is the development of mental discipline that will allow us to keep a balanced state of mind regardless of what is happening around us. How? Here are some basic principles:
- Awareness and acceptance of the every changing nature of the external world. Change is inevitable, the way we deal with is up to us. We have a tendency to anchor ourselves in external factors: people, money, work, material objects, etc, but none of these are guaranteed to last. Enjoy the ups when they are there, and try to deal with a clear mind with the downs knowing that they will not last forever.
- Cultivate contentment or okayness that is independent of whatever is happening outside yourself. Start by being grateful for what you perceive as ‘the good’ and the growth you can achieve by what you perceive as ‘the bad’. Train your mind to deal with both pleasant moments and challenging moments equally.
- Build clarity of mind by evaluating everything you do in life and deciding what your priorities are and what you can let go of. Always ask yourself why do I do what I do? Be very honest with your answers.
- Do what you have to do with a clear intention and detach from the results of your actions. If we are too attached to the results of our actions, we tend to experience tiring emotions like regret, frustration, and anger over past experiences that didn’t turn out as we expected them to or worry and anxiety for future experiences.
- Keep expectations and desires in check. Expectations and desires are not ‘bad’, but if the unfulfilled expectation/desire keep disturbing your mind and draining you from energy, you might need to revise them and eventually let go of them.
- At any given situation, especially a challenging one ask yourself these three questions: can I change my attitude? can I change the situation? do I need to withdraw?
The mind’s job is to think so don’t judge your mind, and don’t try to ‘stop’ it. Disciplining the mind takes practice and patience. It is not only about sitting five, ten, sixty minutes a day to observe our thoughts. We also have to start making small adjustments in our everyday life, we need to slow down, accept more, push less and let go of what doesn’t serve us. It is a long and sometimes frustrating process, but it is worth it if you want real long lasting changes.