Downward Face


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Use restorative facial yoga to release stress and tension and restore your youthful glow.

Whether we smile or frown, laugh or scowl, approach our lives with wide-eyed wonderment, or bitter tears, our faces are almost always active. Day in and day out, our facial expressions can have a powerful effect on our lives. It doesn’t matter if we’re communicating feelings such as happiness or anger, reacting to the facial expressions of others, or responding to stimuli in our environment, our face is a gateway for emotional energy. With a relaxation practice that directs our attention toward this part of our body we can experience relief from the demands of life and restore a sense of peace and well-being that will be felt on the inside – and be visible on the outside.

The stress reaction of muscular tension in the face and its consequences is not unlike the stress reaction in other parts of the body. A primitive and natural response to danger, fear triggers the sympathetic branch of the autonomic nervous system modifying our blood chemistry, affecting distribution of blood, and potentially saving us from harm’s way. This life saving function is rarely needed in the modern world because its purpose is to help us during actual physical threats in the wild. We frequently use fear unintentionally to combat psychological attacks instead of physical ones. Evidently, it is difficult for our body/nervous system to make out the difference between a predatory beast and a job interview, or other psychological stressor.

The first steps in letting go of tension are to accept that there is nothing to fear and that it’s more helpful for us to be calm in any given situation. This might be easy in theory, but changing a primitive response designed to keep us alive requires a diligent practice in awareness. Just remember — the practice of reducing tension is cumulative and builds on itself to gently coax our nervous system into more frequent states of safety and homeostasis, or balance.

Studies show that we tend to wait until we are suffering from the effects of stress before we take action. The practices of Downward Face (see below) are recommended not only for recuperating from the adverse effects of stress, they can also serve as preventative medicine by helping to better manage the unconscious emotional reactions that create tension in the first place. By repeatedly catching ourselves when the stress response is activated in the face, we begin to accept that it’s not always necessary to be afraid of something that only threatens us psychologically. Additionally, knowing that we have the power to choose healthy responses to life’s challenges could even inspire us to use our facial muscles to smile more often, which research has shown can have a positive influence on others and improve our experience of life.

Regardless of how you feel right now, try taking a few minutes to practice Downward Face. Mindfully follow these simple steps and remind yourself that awareness without judgment is key.

The first part of the practice delivers more blood flow into your face to stimulate the muscles. The second part of the practice focuses on relaxing the face through the use of focused attention.

Practice Downward Face: Restorative Facial Yoga

Sit or lie down in a comfortable position, close your eyes, and take a long deep breath.

While you take three more slow, deep breaths, use the tip of your tongue to massage the inside of your mouth and push the skin outward all the way around in front of your teeth, behind your cheeks, and even along roof of your mouth. Include the soft tissue in the massage below your tongue and behind your front teeth, as well. After your third breath, simply relax the face and tongue and notice what you feel.

As you continue to consciously take slow, deep breaths, open your mouth and eyes as wide as possible. Keeping your eyes stretched wide open, very slowly lower and raise just your eyelids a few times.

Let the breath settle, but continue to be aware of it and close your eyes again. Use your fingertips to softly and lightly tap all over your face and forehead repeatedly, like a spider scampering over your skin.

Keeping your eyes closed, rest your awareness at the center of the top of your head. Be aware of your breath, allowing it to move naturally and with ease.

At a snail’s pace, move your attention down the front of your face, beginning at the forehead and temples, then to the middle of the forehead over the eyebrows, then finally rest your awareness at the third eye between your eyebrows. Linger there for three to five breaths with the intention for your face to be passive, neutral, and inactive.

Continue to move your attention around the eye sockets, repeating the suggestion silently in your mind for your face to be passive, neutral, and inactive, while relaxing the eye muscles.

Slowly move your awareness around your nose and cheek muscles, relaxing the jaw, tongue, and top and bottom of your lips, inside and out, still maintaining the attitude of being passive, neutral, and inactive.

Take your time, as you move your awareness around the chin, dropping down to the throat, allowing it to be passive, neutral and inactive.

Conclude your practice with a nice long, comfortable breath and notice how relaxed your face feels. Turn your attention to the feeling in the rest of the body. Enjoy the experience of simply being.

Practice the restorative yoga of Downward Face as often as you’d like to release the habitual tension that builds up in your face to promote balance, peace, and harmony. You might find yourself frowning less and smiling more.

Photo: David Young-Wolfe (originally published in LA Yoga Magazine

John Sahakian C.Ht., ERYT is a clinical hypnotherapist who conducts workshops on stress management. He is the creator of The 3-Minute Cure and the founder of the Clinic for Integrative Mindfulness and Stress Reduction in West Los Angeles. He is also known to teach some yoga, and he finds a sense of balance and connection to the breath and nature while surfing.;

The Three-Minute Cure: A conscious stress management practice


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While negotiating the obstacles of Delhi’s traffic, including families on motorcycles, mobile street vendors, and cows meandering across the roadway, my driver, Kumar, a yoga practitioner who likened himself to a Grand Prix racer, maintained a remarkable measure of calm and peace. I was his passenger and my life was in his hands. I was taking a journey through India to see His Holiness the Dalai Lama and to visit a friend and meditation teacher in the foothills of the Himalayas. Along the way I witnessed the resilience of not only Kumar, but many others living in a land that juxtaposes a deep spirituality and sacredness with over-crowding, poverty, stifled resources, and a chaos that rivals the trading floor at the New York Stock Exchange. Throughout moments of reflection during my practice, I realized how often I was holding my breath in fear when Kumar negotiated everyday obstacles. My physical reaction reminded me of the stressful challenges I faced daily back home in Los Angeles, like work deadlines, family responsibilities and LA’s traffic, but nothing could compare to what a seemingly normal, routine day was like in India.

To live without stress is impossible. However, what you or I experience as stressful may not be the same for others. Since people demonstrate different reactions for managing life’s stresses, we could draw the conclusion that how we think — our perspective — plays a role in how we process stress. This in turn affects everything from how we breathe to personal transformation, healing, and our ability to find balance.

Managing and reducing stress includes both how we approach recuperating from the demands surrounding us and how we build our own residence, mentally and emotionally in preparation for life’s unexpected challenges. In this way, how we manage stress has at least two parts. First, create an environment that gives our body and mind enough time to restore and heal. Second, condition ourselves to respond to stress in a healthier manner by cultivating a more functional and mindful perspective, adjusting our attitude.

When we intend to participate in Conscious Stress Management, simplicity is key. We don’t want to overwhelm ourselves with too many instructions or techniques. Half of the practice sets our foundation by directing the body toward a healthy, feel-good state, while the other half aims at influencing our mind in a life affirming way. The following practice can help you reduce the effects of stress and improve your attitude about whatever challenges you face along your path.

Ultimately, our breath is the barometer, telling us how we’re doing mentally, emotionally, and physically. Taking a few moments to mindfully experience your breath has powerful, stress-relieving benefits. When we interact with our breath, we can affect our state of mind, our physiology, and our body’s stress response.

Ask yourself if this moment is a good time to give The Three-Minute Cure a try?

Sit or lie down in a comfortable position. Close your eyes. Take a deep breath to settle. Begin to follow your breath, either at the nostrils or the belly/chest. This is your foundation. As the body becomes peaceful your mind opens to suggestion. Count 12-15 long breaths with the intention of relaxing your body.

Next, as you count another 12-15 breaths, visualize or imagine you are somewhere that you find quite pleasant, safe, and comforting, such as a beautiful beach or sitting by a warm, cozy fireplace. You can even imagine you’re with someone you love or care for. This will reinforce the Relaxation Response and align body and mind.

In the next 12-15 breaths or so, use your inner voice and remind yourself what a gift life is, and feel how thankful you are to discover and learn new things and how you have breath to breathe. You can add anything else to this list that creates happiness and joy.

Complete by saying to yourself that making the choice to see the positive side of whatever might be challenging you is the most logical and practical way toward health and well-being.

Before getting up, take a long, deep breath and thoroughly notice how you feel and what has changed.

After practicing this meditation a few times counting your breaths won’t be necessary. You’ll intuitively know just how long to stay with each segment.

The Three-Minute Cure is just one of many techniques that can elicit the Relaxation Response and better prepare us for life’s challenges. Its simple structure can reinforce the ability to be thoughtful of body and mind and to believe they are powerful tools for transformation, if used consciously. Sometimes, a state of healing and balance creates an opening so we can listen to ourselves. Since we are most suggestible to our inner voice, participating in what we say can make all the difference.

10 Steps For Sleeping Soundly


Black dog bodhi & John

Do you wake up in the middle of the night?

It is believed that our sleep patterns are created when we are infants, but it might be difficult for you to go back in time to establish new patterns. Instead, we can influence today’s sleep cycle by actively managing our approach to rest and eventually undesired patterns may begin to change. Sleep preparation is a mindful technique for reducing the frequency of restlessness between the sheets.

Keep in mind that our sleep cycles can be affected by many variables, including but not limited to age, diet, stress levels, lifestyle and general health. You may already know, as we grow older it is very normal to wake up two or three times a night. If we consider this seriously and add stress to the mix or a stimulant (even some medications), naturally our sleep interruption scenario may be more pronounced. Also consider that the nervous system can change over time and metabolize what we put into our bodies differently. For example, although you may have been a coffee drinker for years, with body chemistry changes the effects of caffeine can become delayed, causing us to experience restlessness hours following our cherished cup of java.

Regardless of the cause(s) of sleep interruption, it is important to not worry about how you’ve been sleeping, as the stress of worry doesn’t help. I encourage you to work with your body and mind as a system whose main objective is to feel good. Acknowledging that your body wants to feel good and pointing your attention toward healthy practices that support this objective lets your body and mind system know it is safe and there’s no reason for sleep to be interrupted.

1. At a very low volume, play steady rain, or white noise. Avoid intermittent rain forest sounds, as sound variations can be disturbing.
2. Make sure there are no sharp lights that are visible from your bed.
3. Do not use the iPad, computer, or iPhone at least thirty minutes before sleep.
4. Do not watch the news, action or violent television before sleep and avoid loud or agitating conversation.
5. Have a glass of red wine or a small cup of herbal tea one to two hours before sleep.
6. Take a warm bath or shower.
7. Wear soft clothing, specifically for sleeping and treat yourself to high thread count sheets.
8. To sooth the nervous system before bed even more, place a large folded blanket near a wall and with your rear pressed up close to the base board, put your legs up the wall. Once positioned, take ten long, slow comfortable breaths extending the exhale naturally without force through your nose or mouth. Remain with your legs up the wall for five to ten minutes or until you feel very relaxed. When bringing the legs down lie in fetal position for couple of long breaths and repeat to yourself, “It is time to sleep soundly.” If you are physically challenged and cannot do number eight, simply sit and say a prayer for your family and loved ones or silently acknowledge everything in your life that you are thankful for. Gratitude has a soothing effect.
9. In bed, lights out, eyes closed, say to yourself, “I am safe. I don’t have to be anywhere or do anything. It’s my time to rest.”
10. Draw seven long, slow and comfortable breaths. For each breath visualize a body part and allow that body part to give into gravity a little more and let go. Start with a relaxing breath for your face. One breath for your right leg and one for the left. One breath for your right arm and one for the left. One breath for your torso and spine and one breath for your head.

It is a good idea to place a note pad by your bed and a small glass of water. Many times the sub-conscious mind will wake us up, simply because there is a thought or idea that we need to become conscious of. Write down the thought or idea, take a drink of water and go back to sleep, taking a few breaths to settle again, not forgetting to allow the body to give into gravity. If you awaken and there’s not a thought or idea in your mind, repeat step number ten and enjoy the fact that in the middle of the night you don’t have to be anywhere or do anything. It’s your time to rest.

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With love,

John Sahakian C.Ht.

Breathe Into Your Workout…


Breathe Into Your Workout…

Naturally, breathing is an important part of working out!  And, I say “working out,” in my best Austrian accent, which is still funny for those that appreciate old Saturday Night Live episodes.  When most of us think of breath, we think of yoga, not the gym and working out.  One might believe, “Incense & Barbells” don’t mix, that mindfulness and sweating your cuss off are opposing life experiences.  Nothing could be further from the truth.  Mindfulness of breath, mindfulness of action, is always beneficial to us, and can turn our life of routine into a fascinating exploration of mind, body and spirit, whether we’re in the gym, out on the bike path, or anywhere we choose to exercise.  Our breath as an object of focus is a sacred resource that can lead us toward a better understanding of ourselves and our fitness needs.  If having a better idea of where you can safely take your body while working out isn’t enough, perhaps becoming aware that focusing on your breath and other mindfulness based techniques have also been proven to increase your life span.

When it comes to conventional workouts, like running, lifting weights, spinning and even exercise classes, most of us have been taught to push our body past its edge until we’re huffing and puffing, panting like dogs, as if collapsing at the end our workout is to be applauded.  Ironically, this approach often takes us past the point of diminishing returns, physically and mentally.  If you’re in the workforce, or have other responsibilities in your life as most do, it is highly likely that the challenges of your day, week, and month are already stressing you out enough.  Published medical studies suggest that in addition to our body suffering short and long term negative effects from stress, our attitudes suffer, too.  If you haven’t discovered the benefits of yoga or other mind and body activities, such as Tai Chi, or balancing on a Slack Line, when you think about exercising you’re probably running to the gym or hitting the pavement to get your cardio on.   Our personal trainer within starts their chant, and the voice in our head encourages us to workout harder, to push to our extreme, to burn more calories, to tear our muscles down more, to go, go, and go.  But, honestly, aren’t we just adding another generous helping of stress to our already overflowing plates of stress pie?

The traditions of yoga and meditation, embraced more each day by westerners, teach that, “balance” is an important key for happiness and well-being.  Cultivating balance in the gym, on the treadmill, or when we desire to sweat could be one of the most intelligent approaches to working out we can take if we desire the benefits of what ancient traditions have suggested, and medical science is proving.  A cursory understanding of how our body responds to stress, the role our breath plays in guiding our intensity level during our workouts could be all we need to support good health and well-being.  If you’re like me and sometimes need some cardio and strength training with weights, but still want the benefits of what yoga and other more subtle practices provide mentally, then breathing into your workout is for you.

Remember to always allow a state of peacefulness to be your starting point.  Do this by taking three long breaths, then simply notice how you feel.  When we are truly at peace the parasympathetic branch of our autonomic nervous system or ANS for short, is activated.  Oxygen rich blood flows to our organs, including the brain, which enables better thinking processes, optimal immune system support, and as a bonus our mood is pleasant, simply because we feel safe.  In this resting state, we are breathing through our nose without effort and the levels of oxygen and carbon dioxide in our blood are normal and healthy.  It’s good to be us, relaxed and at ease, yet still moving toward our goals.

As you begin your workout, whether walking on a treadmill or path at the park, or curling barbells, or trying to keep up with your favorite teacher in cardio/sculpt/super fit bod class, breathe through your nose.  Try to monitor your output of energy so closely that the moment you feel as though you need to breathe through your mouth, instead of your nose, cut your intensity or energy output back so that you can maintain nose breathing.  In this way, you don’t need a fancy heart monitor, because you’ve used the practical application of mindfulness of breath to maintain your target heart rate.  It’s at that moment in your workout when you feel like you need to exhale through your mouth that your body is going into red alert, the stress response triggered, suddenly falling victim to your environment.  When the sympathetic branch of your ANS becomes activated and you push instead of backing off, you’ll burn less calories over time, because your body is going into survival mode.  Many of us are in survival mode all day long.  It is counter intuitive to believe that remaining in survival mode during our workouts is good for us.

Research shows that if you can be mindful of your breath as the indicator of how you are responding to your workout and maintain nose breathing, thus remaining relatively peaceful inside or in the “zone,” the parasympathetic branch of your ANS still activated, your body will like you a lot more and is more apt to burn calories, because it knows it’s going to get more ‘feel good’ resources from you later; no emergencies, nothing to worry about.  Incidentally, your brain likes this mindful approach as well, because the carotid artery – the brain’s lifeline for nourishment – remains open, oxygen rich blood in full supply.

Ah, sounds rather easy doesn’t it; follow your breath to a happy, healthy you.  Ironically, it’s often the simple things in life we somehow miss.  Years later we might look back and ponder,

“How did I not see that paying attention to something so vital in my life, like my breath, was so important?”

We must admit, they’ve been trying tell us with those little articles in yoga magazines, medical journals, and even the cover of Time and Newsweek, that meditation and yoga, i.e. mindfulness practices can help us counter the effects of stress, quite a while now.

But, not all of us want to become yogis, wear beads, sit cross-legged and chant.  Well, we don’t have to.   All we have to do is start a friendship with our breath.  When we came out of our mother’s belly we reached for our first breath and our breath has stayed with us ever since, loyal day and night.  Along with keeping an eye on your breath during your workouts, here’s a couple easy ways to practice being mindful to create more balance in your life day to day, which will give you support when you are working out.

The next time you have a task, such as addressing an envelope and applying the stamp, or driving to the market, or walking the dog, or even using the ATM, follow these simple steps.

  1. Take 3 long breaths to set the tone and intention for mindfulness, creating your “starting point” of peace.
  2. Settle your awareness on the flow of breath into your body and the flow of breath out of your body.
  3. Hear the sound of your breath.  Feel it move in and out.
  4. Say to yourself, “I am breathing in.  I am breathing out.”
  5. Proceed with your task for however many minutes it takes to complete the task, and maintain awareness of your breath in any manner that works.

Breathe Into an Important Event


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Breathe Into an Important Event

When it comes to a significant event or activity no one is immune to butterflies in the stomach, clammy hands, dry mouth, or the accelerated beat of our heart. Whether you’re getting married, giving a speech, addressing your co-workers, on a casting call, or defending a moving violation in court, often our nerves can get the best of us, causing us to feel powerless and inconsequential, which only make matters worse.

I’ve stood in front of sixty yoga students, many of which were disappointed that the teacher who was supposed to be there wasn’t. I anxiously wondered how I was going to pull off teaching a class on being peaceful in the face of stress when I was shaking in my yoga pants. After experiencing the jitters more than once and contemplating why, I realized I was only nervous because I mistakenly believed class was about “me.”

Many have been conditioned to believe that being nervous in an important situation is normal. Is heart disease normal even though it’s been rated as the number one killer in America? Just because something occurs often and has been accepted as “a part of life,” doesn’t mean we have to accept it.

If we have conviction, whether we’re teaching, advocating, or appropriately defending a point and we take the time to realize we truly believe what we are saying, that we’re making an offering to be of service, nervousness will fade. It’s not about us. If it comes from our heart and soul, and it’s not something that our ego has manufactured to feel better, bigger, and more consequential, the anxiety will pass. Our dissertation will be as natural and playful as convincing a friend that the flavor of ice cream we like is far better than theirs.

How do you know whether you truly feel and believe what you’re doing, saying, or getting involved in? Stop in your tracks. Sit if you can, and take these four steps toward “self-honesty.”

1. GROUND — If you’re standing, let your weight sink into the soles of your feet and allow your exhales to bring you “down to earth” so that you feel humble and close to your source. This practice creates a feeling of support.

2. BREATHE – With the tip of your tongue pressed lightly on your upper pallet just behind your two top front teeth, draw three breaths or more through an OPEN MOUTH and exhale through your nose with your mouth closed. This practice balances your energy.

3. FEEL — Notice any sensations in your body, any tension that you were not aware of only a moment before. As you breathe let any tension dissolve. Notice any negative thinking, such as, “I can’t do this.” Or, “I’m afraid.” Just notice without judging, or creating a story around it. This practice expands our awareness.

4. WITNESS — Observe the entire event in the exact order of this practice beginning with GROUNDING, followed by watching your breath and noticing your feelings physically and emotionally. This practice cultivates “non-judgment” and acceptance.

Take as long as necessary until you know that your actions are coming from your wisdom center within your body, and not from your ego. When we are faced with a life situation regardless of its magnitude and we feel small and attempt to use our “will” to compensate there is a good chance we will be nervous, but if we are connected to our truth and our breath we will experience an effortless flow because the world will always benefit from another present being. GROUND – BREATHE – FEEL – WITNESS

With Love & Gratitude,

Next blog: Breathe Into Your Workout…

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Breathe Into A Peaceful Day



Just as a good night’s sleep begins by using our breath to let go, a peaceful day begins in humility. 

As human beings our lives are supported by the earth.   The term “humility” comes from the Latin word “humilis”, and is translated not only as humble, but also as “low”, or “from the earth.”  It is important to acknowledge that each day gives us an opportunity to grow and branch out like a deeply rooted tree expressing ourselves and being of service to others, just as a tree might bare fruit or offer shade for rest. 

When we awaken each morning consciously aware of our potential to expand creatively as a result of our rootedness, in our job, with our family, or simply within our experience of those we may not even know we set the stage for a feeling of peace inside that will draw peace toward us like a magnet.  How we feel inside will always be reflected by what we experience outside.  To accept this idea we must be humble.

Tomorrow morning, whether you use an alarm clock or not, when your eyes open, TAKE PAUSE.  As difficult as it might seem, no matter what you think and feel you must rush to do, take a moment and close your eyes again. 

Notice your physical and mental desire to jump out of bed, especially if you’re used to rushing to the coffee pot.  Without judgement, experience your five senses, noticing the smell, light flickering through your eye lids, the taste in your mouth, sounds you might hear from others in the house or outside, and finally how your body feels lying in bed, the texture of the sheets against your skin.  This practice will help set a tone of presence for the day.

Place your right palm on your belly button and your left palm on your chest.  Take a moment to acknowledge that today is a gift, filled with opportunities to breathe from your belly and to live from your heart.  With this in mind take three long and slow complete breaths through your nose filling your hands.  Allow yourself to savor each breath all the way in and all the way out. 

As you arrive at the top of your last inhale — PAUSE — then sigh it out through your mouth.  Take one more moment to notice how balanced you feel, relaxed, yet ready to move into the rhythms of your day. 

Remember, it’s not what life throws at us; it’s how we respond that determines how we feel. 

With Love & Gratitude,

Next blog:  Breathe Into an Important Event

(Please post your comments in support of living with response-ability)

Breathe Into a Good Night’s Sleep



What is a wholebreath and how can it help me sleep better?

A wholebreath is a complete breath that fills your belly, ribs and chest. In the practice of Hatha yoga this is called a yogic complete breath. It is the most effective natural method to relax in preparation for a peaceful nights sleep.

Tonight, after you get cozy under the covers, close your eyes, then place one palm on your belly button and the other palm over the space between your ribs.

Since fear and anxiety is what keeps most of us from not breathing fully, tell yourself you are safe, then give into the natural downward force of gravity.    As you do this notice your exhale lengthen.

Finally, draw three deep breaths into your body filling your palms and savoring each exhale as you let go.

Sweet dreams… Let me know how it went.

With love & gratitude!

Next blog; learn to start your day in peace.

(Please post your comments in support of living with response-ability)