~* Exploring the Layers of Our Beings *~

 Hello dear readers, and welcome [or] welcome back to AveriWithAWord. Thanks for continuing to follow, read and devote a little bit of your free time out of your day to come and sit with me. 

      Many of us are drawn to yoga through asana practice [yoga pose known as "corpse pose" at the end, when you just lie there and breathe.], but this is just the beginning of a multi-layered journey....

Just as salt dissolved in water becomes one with it, so the union of Self and Mind is called samadhi.

When the breath becomes exhausted, and mind becomes still, they merge into union called samadhi. 

This equality, this oneness of the two, the living self and the absolute self, when all desires end is called samadhi. 

Hatha Yoga Pradpika 

   

      The Subtle Layers 

   Many yoga practitioners are drawn to the practice through 

the asanas: the physical postures, of which there are thousands representing all aspects of existence. There is a pose to represent everything, from a boat (Navasana), to a lion (Simbhasana), to enlightened sage (Vasisthasana). These poses and movements help keep the body healthy, as well as unblocking energy channels so that after yoga practice we feel strong, healthy, vibrant, and peaceful. 

  But what actually is happening to make us feel this way? Through asana practice, we fine-tune our awareness of the body and become more aligned and aware of what signals our bodies give us about the overall state of our health. This is the beginning of a process of fine-tuning that starts with the body, and grows ever more subtle through layers of our being -- which perhaps we have yet to realize even exist. 

        The Eight Limbs of Yoga 

Yoga has eight limbs: These limbs evolve in a process of fine-tuning from the grossest levels of our understanding to the most subtle: 

1. Yamas, and 2. Niyamas: these are codes of conduct and qualities of Self-realization which are to be cultivated within the life of a yoga practitioner. By cultivating these principles within our own lives, a shift in consciousness can occur which is then mirrored in our experience of external world. 

3. Asana: typically known as physical practice involving the body. Patanjali defines asana as: a steady, comfortable posture. 

4. Pranayama: defined by Patanjali as regulation and control of the inhalation and exhalation of the breath, creating luminosity and preparing the mind for one-pointed focus (dharana). 

5. Pratyahara: withdrawal of the senses, which results in a calm, non-stimulated mind. 

6 Dharana: focusing the mind on one element or single area (concentration). 

7. Dhyana: an unbroken flow of perception between mind and object in the form of one, continuous thought (meditation). 

8. Samadhi: the knower, knowing, and that which is known become one pure essence/awareness (mystical absorption) - the aim of all yogic practices. 

Five kosas (pronounced Koshas) of our existence *`~

  We will next examine the Kosas, or layers of our existence, and how these eight limbs of yoga Sadhana stated in the Yoga Sutras of Patanjali relate to and weave their way through them. 

According to the Tattiriya Upanisad, there are five layers, sheaths or kosas to our seemingly individual existence. Similar to the eight limbs of Raja Yoga, they range from the densest part of our being (the body), to the most vast and subtle (inner joy/peace). Although presented in a linear fashion here, these layers are interconnected and each subtle layer comprises and encompasses the layers denser than it. In becoming aware of and examining, these aspects of our being through the eight limbs of Raja Yoga, we can help bring our lives into balance and integration on all these levels and eventually transcend them through a deep knowing of them and the rest is in the Self - - the loving awareness and practice which allows it all to be possible.

1. Annamaya-kohsa (food sheath, Earth element) 

Annamaya-Kosa consists of your physical-material body, the grossest, densest part of our existence and it is comprised of, and fueled by , the food we ingest. Annamaya-Kosa is usually the sheath with which we identify the most, because it is through this instrument that we sense and feel and move - it is our field of activity (ksetra). Asana (and pranayama) as well as a healthy diet help to keep this physical layer in optimal condition so that we can experience life through our bodies with ease, free from dis-ease!. 

2. Pranamaya-Kosha (vital sheath, Water element) 

This surrounds and penetrates the physical body as the vital energy which flows around the body. One familiar aspect of Pranamaya-Kosa is influenced and fueled by the prana absorbed through the breath, through food, and from the cosmic Universal life- force that surrounds and permeates us. The practice of pranayama helps to keep this energy flowing freely, which also affects the health of the physical body. 

3. Manomaya-kosha (mental sheath, Fire element)

Even more subtle than the first two koshas, Manomaya-kosa consists of the thinking mind and emotions and permeates the vital and food sheaths. The thoughts and emotions we experience affect the energy flow in and around us, which in turn affect our energetic and physical health. So, by becoming aware of our thoughts, judgements, and emotions as they arise and dissolve through sense-withdrawal (pratyahara) and one-pointed concentration (dharana), giving space to all of our thoughts and emotions without pushing them away and by applying this also in pranayma and asana practice (and also in life!!), we can deeply enhance the overall state of our wellbeing. 

4 Vinanamaya-kosha (intellect/intuitive sheath, Air element)

Permeating the 3 denser layers (manomaya, pranamaya, and annamaya) is the home of our inner knowing and wisdom. It is this aspect of our being which knows Life intimately at the deepest level and from which we receive messages from beyond what we could ever understand, Within this sheath, there is still the illusion of duality, where there is a knower, the knowing, and the known. However, through the process of asana, pranayama, dharana, and then through meditation (dhyana), the mind becomes still and we can truly listen to the silent messages that Life speaks to us through all that exists. 

The second and third sutras in the very first chapter in Patanjali's Raja Yoga Sutras state:

1.2 Yogas Chittavrittinirodha - Yoga is the cessation of the activities and pattering of the mind. 

1.3 Tada drastuhsvarupe'vasthanam - When this happens, the perceiver rests in his/hers/theirs true nature. 

"It is by resting in this true nature, free from the influence of thought, emotion, and experience, that we can listen with an inner hearing that transcends what we do with our ears and hear Life's messages to us"....

It is by resting in this true nature, free from the influence of thought, emotion, and experience, that we can listen with an inner hearing that transcends what we do with our ears and hear Life's messages to us, allowing this message to align itself into our thoughts (manomaya-kosa), our energy field (pranamaya-kosa), into our field of activity, the body (annamaya-kosa), and thus into our actions and experiences. This develops into our svadharma, our deepest purpose or calling in Life. 

5. Anandamaya-kossa (bliss sheath, ether/space element) 

Beyond the other 4 kosas, and yet permeating and comprising them all, is the sheath of bliss. This is the aspect of our being which we recognize as deep inner peace and joy, free from our thoughts, emotions, energy and body, and yet at the same time embracing them all. It is sweetness of All Life that we feel when the mind is still, also known as sat-cit-ananda- absolute truth- wisdom- bliss. It can be known as a super-conscious state of samadhi, the 8th limb of Raja Yoga, but even in this layer, there remains the duality between a knower of the sweetness and the sweetness itself. 

  These 5 koshas are, as James Reeves so beautifully says in his Koshas Ekhart Yoga series, "the Gateways to the Soul" . In the study of Vedanta (Upanisads), they are also referred to as 'veils' which are created for us to examine, to know and to transcend in order to lead the way back to our true nature - the Self

 The Kosas are intimately related to our states of awareness (waking, dream and sleep) and three bodies (gross, subtle and casual). As we get to know and understand each kosa from the densest to the most subtle, and how much each works within our existence, we can open each Gateway and experience the path we are treading as the road to knowing and being Oneness.

Okay guys I know that was a lot of information to take in, but hear me out. Yoga and mindfulness meditation are associated with improvements in physical and mental health, according to new research published in the journal Frontiers in Human Neuroscience.

The study followed participants in a three-month intensive yoga and meditation retreat. Participants showed improvements in biological markers of stress and inflammation. Participants also reported lower levels of anxiety and depression. 

Participants in the study experienced increases in the so-called cortisol awakening process (CAR). CAR is a measure of how and when the body releases the stress hormone cortisol. This is one way to measure resilience to stress. 

This strengthens evidence for a link between mental and physical health, suggesting improvements in mental health. 

So is meditating going to take you to another world where you can be a live in a mansion in the middle of nowhere and drive the newest nicest CAR (; yeah that'd be great. However it will help you learn how to cope better with your emotions, it will help you become more aware of your own thought process and most importantly it will help you find your center, where your true Self lives. 

                   Until next time, take good care of yourself & each other 

Namaste,

A🎕❧❦☙❦❦❧❦

Easy-to-Grow Houseplants

   Hello dear readers and welcome or welcome back to AveriWithAWord, today is Easter and if you're celebrating it or if you're like me and a little on the non traditional side maybe you're doing Easter differently; whatever the case may be let today be a day of rest, recovery and relaxation for mind and body. Now with that being said I'd like to share with you all some easy to keep alive plants that you NEED in your home. . . yes, I said need! okay let's get on to those green goddesses. ~ 

    Houseplants That if I can Keep Alive Anyone Can

    Bringing the outdoors in is huge in mental health, and seemingly everyone I know has a huge lush indoor garden full of flourishing houseplants. I, on the other hand, have a trickier relationship with the green things or at least at first I did; I wouldn't call my green thumb emerald though, but it's definitely getting there, and so, gratefully many of my own plants. That's why I reached out to some experts to find out which types of houseplants are easiest to keep alive. We're talking low-maintenance wonders that can stand up to your neglect while bringing a touch of green into your everyday life. Take a look a the list below, then see if any of these gorgeous plants could be a fit in your home.

| Note: Some houseplants are toxic to pets!. You can see which ones are safe using the ASPCA's guide found on their website. |

1. Pothos - 

Also called devil's ivy pothos is a large houseplant of Justin Hancock, a horticulturalist for Costa Farms  (the largest grower of houseplants in the world). It does well in "bright, medium and low light and doesn't mind drying out now and again. Pothos offers heart-shaped leaves often speckled in shades of gold, cream, silver or white depending on the variety. It's a vine, so you can grow it up a pole or [a] trellis, let it trail from a basket or train it horizontally along a mantle." It is also a great choice if you're looking for a plant that can help purify the air in your home. 

2. Spider Plant -

We all had plants growing up, and they're back in a big way. Hancock explains this plant "likes a bright spot best, but does just fine in low and medium light too.. natural or artificial light is just fine as well." You will occasionally need to snip any dead leaves and should keep a regular watering schedule , but "because it has thick, tuberous roots that store moisture, it's not fussy about how often you water it." 

3. Ponytail Palm -

Ponytail Palms are used to dry weather and have a trunk that stores water, explained Hancock. "however, yours will be happiest and grow best if you give it water when the top inch or 2 of the potting mix dries to the touch," he shared. It does best in medium to bright light and "looks ready for a Hawaiian shirt and a margarita next to it."

4.  Chinese Evergreen -

(One of my all time favorites.) Chinese evergreen is a good choice if you don't have a lot of natural light coming into your space. "It's also pretty forgiving when it comes to watering and can go two to three weeks without moisture if it has to, though it grows best when you add water once the top inch or 2 of the potting mix dries," Hancock told us. 

5. ZZ Plant -

The ZZ plant is one you might not have heard of, but it's well-suited to growing indoors. "it has thick, rubbery leaves that might remind you of a palm or fern; many people think they look like plastic. It requires about as much attention as a plastic plant too," shared Hancock. It will grow faster in bright light, but does just fine in areas with low to medium light too. And you only need to water it once a week or so. 

6. English Ivy -

Leslie Fischer, founder of Sustainable Slumber, likes English Ivy "it does not require much sunlight or water, and its trailing leaves are absolutely beautiful. Their value goes beyond the aesthetic; they are actually very powerful air filters. They remove toxic agents from the air like formaldehyde and benzene, among many others," which can make your space literally easier to breathe in. 

7. Barrel Head Cactus -

"Cacti are great for black thumbs; they require very little water and just need some direct, bright light," Meghan MacDonald, owner of plant care and consultation company Penny & the Plants, told us. "The only surefire way to kill a cactus is by overwatering them....my personal favorite is the barrel head cactus."

8. Air  Plants (or tillandsia) -

Air plants are super trendy right now , and it's easy to see why. But they're also surprisingly easy to care for. "They are not planted in soil, as each leaf on an air plant is covered in specialized scales known as trichomes. Trichomes have the ability to absorb water and nutrients just as roots on other plants would from soil," explains Macdonald. Because of this, you can display them in all sorts of fun and exciting ways. They thrive on filtered light and need to be watered once a week by being submerged fully for half and hour, then dried. 

9. Parlor Palm - 

If you're interested in plants that are especially good at filtering air, parlor palms are for you!. "NASA includes this plant in their top 50 list for plants that clean the air," shared Anthony Smith, owner of Nursery Enterprises. "It can handle low light, low humidity, bad air, near freezing temperatures and some neglect," so it's perfect for people who are used to accidentally killing off their beloved plants. 

10. Snake Plant - 

Gardening expert and writer Jane Clarke of Fantastic Services Australia told us, "One of the easiest houseplants to take care of is the snake plant. It is also known as mother-in-law's tongue or sansevieria. It be easy to grow, but that doesn't mean that it is not beautiful, As well as that, it acts as a natural air purifier." They thrive in indirect light, and you should let the soil dry completely between waterings - meanings it's OK if you forget about it from time to time. 

11. Prayer Plant - 

"Another easy-to-grow houseplant is the prayer plant," Clarke shared. "Its name does not correspond to its needs. You won't have to pray in order for it to thrive. Exactly the opposite, actually." Clarke recommends placing your prayer plant with other houseplants, which will help maintain the humid environment it craves. It should be watered every two weeks - if it starts to dry out before then, you can always spritz it with water. 

12. Peace Lily - 

Lester Poole, master gardener at Lowe's,  loves the peace lily. "Although the peace lily may appear high-maintenance with its stylish appearance, it's actually very easy to grow. Great for small spaces like dorms or apartments, spaces with limited windows, the peace lily does well with low light and light flourishes in room temperature," Poole Shared. 

13. Aloe Vera - 

"Aloe vera is easy to care for;" Poole said. "As part of the succulent family, [it] soaks up sunlight but needs little water. As long as you pop your plant into a sunny corner window, you're set to head out for vacation or part ways for a few days without any worries."

14. Cast-iron Plant -

Like it's name, the cast-iron plant is very hardy. "[it] can withstand low light and a wide range of temperatures. This means less worry on changes in temperatures when planted outside and that it's a perfect companion for those with a heavy hand on the thermostat (like myself) when you are growing indoors," shared Poole.

  Bringing something alive and green into your home might seem daunting at first; But with some practice, redirecting negative thoughts, positive self-talk and recognizing these easy-care plants deserve a chance, Once you realize how easy it is, you might find yourself becoming a full-fledged crazy plant person with with a house full of the little green goddesses. Once you start caring for and growing something beautiful it really does help heal those deep, heavy wounds that are hard to talk about and even harder to remember, but when you find yourself becoming a nurturing you, yourself then can start nurturing those scars that no one else can. 

   So please, go on and grow and flourish your indoor [or outdoor] garden, grow those flowers you've loved since you were a child and the scent takes you away to a place far from your worries. Please take this chance to heal the soil within and let your roots absorb the strength it needs, you deserve to grow. ❧

Until next time take good care of yourselves, and each other. As the world around us may be bleak don't allow it to steal your light my beautiful souls you! 

Cheers,

A ❤

 

~°•Growing Boundaries •°~

   Hello dear reader's and welcome or welcome back to my blog  as I said in my latest post, I want to focus more on the things more personal to me or that I feel personal about; not that I haven't been writing about things I am not passionate about, because I am. I just have more I want to say a deeper surface level I'd like to slice through. I don't know about you, but I am so tired of how (excuse my language) fucking impersonal and fake most posts, blogs, articles, media in general I feel like it is all people catering to their audience and I don't no I won't be that influencer, or writer I won't tell you guys what I think you want to hear I will write truth I will write because writing is what helps me, and if my writing ends up helping you then I have accomplished what I sat out to do with this blog. 

   With that said let's get back to our journey of learning self-awareness, inner-strength, resilient training, healing confidence through integrative self-talk and mediation and most importantly gaining a tool box of coping skills that work for you and building a solid support system of safe people that you can count on when in a crisis. When you have all of these skills it makes it easier to step back into life after depression, anxiety and other mental ailments get you down, but when you have a set up a goal for yourself and you stick to it you can get through even the thickest fog. Today I want to help myself and you all with growing our boundaries and learning how to communicate openly and assertively without hostility what our expectations around those boundaries are: and making sure people in our lives respect those boundaries that we have set up to protect ourselves, so let's jump back into our self-healing journey shall we? 

             Enjoy Some Self-reflection

To successfully introduce and set boundaries, it's key to understand why they're each important to you and how they will benefit your emotional well-being. 

"Take some time to be a detective of your own psychology" suggests writer from PsychCentral (Baker). "So often stuff happens to people and they feel uncomfortable, but they're not sure why. The first step in having healthy boundaries in any situation is spending the time to explore what's happening to you."

             Start Small

If you don't have many boundaries in place already, the prospect of introducing more might seem overwhelming - so build them up slowly. 

Doing so allows you to take things at a more comfortable pace, and it provides time to reflect on whether it's heading in the right direction or if you need to make some tweaks. 

            Set Them Early

"Sometimes it can be really hard to start putting boundaries in, especially in pre-existing relationships," says Dr. Quinn-Cirillo. "If you can put in boundaries straight away, it's a lot easier to work with." 

By setting boundaries and expectations from the very beginning, everyone knows where they stand, and feelings of hurt, confusion, and frustration can be lessened. 

            Be Consistent

Letting boundaries slide can lead to confusion and encourage new expectations and demands among those around you. 

Try keeping things consistent and steady. This helps to reinforce your original thresholds and beliefs, and it ensures those lines remain clearly established. 

         Create a Framework

Dr. Quinn-Cirillo notes that boundaries "vary depending on type of relationship." However, if you find it helpful, there's no reason not to have a few basics in place that can be adapted accordingly.

Consider getting an hour or two of alone time each weekend. This boundary could apply whether you live with a partner, have a busy social schedule with friends, or are close with family. 

       Fell Free to Add Extras

 In some aspects of our lives, there are boundaries already in place - such as in the workplace. But consider these the minimum. Colleagues will likely have some of their own in place, and it's okay for you to add some too.!

Doing so may even enhance your performance. Austrian researchers found that employees who introduced personal workplace boundaries felt more empowered. 

     Be Aware of Social Media

These platforms allow for more communication than ever, but they've also encouraged some considerable boundary blurring. 

"There's some incredible oversharing happening," Baker states, and research shows that over half of us are concerned that family and friends will post personal information or photos that we don't want shared publicly.

If you deem a particular action as boundary-crossing in real life, your concerns are no less valid when it occurs digitally. "You don't have to expose yourself to social media that's distressing you," she adds.

          Talk, Talk, Talk!

Communication is critical in the world of boundaries, especially if someone consistently oversteps yours. While you might need to raise your concerns, these discussions need not be confrontational. 

For example, if you have a friend who sends messages nonstop, Dr. Quinn-Cirillo suggests saying something along the lines of, "I can see you really wanted to get a hold of me, but the best thing to do is drop me a message, and I'll get back to you when I can." This gently highlights their behavior while simultaneously asserting your threshold. 

      Be YOUR Biggest Champion

For boundaries to have a strong foundation, you need to show yourself a bit love, notes Baker. "If you've got a narrative in your head that says you're worthless and underserving, then you're going to find it difficult to put boundaries in place that protect you,"  She says. "A lot of it comes down to self-worth and self-value." (Which we are working on together! this is just one of those uncomfortable steps we must take to get through the process and get to the other side.)

It doesn't take much to start encouraging this mindset either, adds Baker. The more you engage in activities "That release feel-good hormones, like singing, running, or whatever you want to do - things that feed your own heart - then that's going to help change your internal dialogue and make you feel more deserving." 

         Gain Some Perspective

Not having boundaries can be detrimental to our mental health, but going too far and over-thinking them can also impact our emotional well-being, reveals Dr. Quinn-Cirillo 

"Get a healthy level of thinking about boundaries," she says "Have some but don't be dictated by them. Sometimes you've just got to go with your gut instinct. We can't forget that we're actually quite good at navigating most things and are quite intuitive as human beings."

      Recognizing the Boundaries of Others

In addition to setting your own boundaries, it's important to appreciate those of others, too - even if they're different from your own. So how can you determine what they are? 

Frustratingly, "there's no magic science, " says Dr. Quinn-Cirillo, "If you're concerned or unsure, just ask." Fortunately, the conservation doesn't have to be awkward or confrontational. "Just general discussion helps," she continues. "Say something like, 'can I message you later?' or 'When is it good to message?' They help start to put a framework in place. 

It's also about using your common sense. If your partner hates using social media, there's a good chance they won't want those coupled-up selfies plastered across your Instagram or Facebook account. Or, if a friend says they don't want to see a particular movie, don't pester them until they cave in. 

Dr. Quinn-Cirillo reveals violating boundaries "can breed resentment and contempt, and cause people to withdraw." So there's no harm in taking a moment to think before you act.

            Let's Recap...

Boundaries are essential for various reasons and look different to everyone. You might be concerned that they will make you seem unfriendly or confrontational, but as this Inside Mental Health podcast from PsychCentral reveals, it is possible to maintain them without upsetting those you care about. 

Don't feel guilty about setting boundaries. They're (again) essential, and a form of self-care, and we actively look to incorporate other elements of this into our lives daily - from eating a balanced diet to exercising. This is no different!.

It might take some time and consideration to decipher the boundaries most important to you and the best ways to implement them, but your mental well-being will appreciate the effort in the long run. 

Setting boundaries is going to look different case, by case and it's not going to be overnight. Just be patient with yourself and remember why you're doing this work. Learning more about defining boundaries in your relationships, practicing consistency, and living with intention is all part of the work, some places you can reach out to for extra guidance on boundaries and how to get better with them are the following: 

*Inside Mental Health - What are Boundaries and Why Do They Matter? 

*Betterhelp

*Regain

*Teen Counseling 

*Pride Counseling 

I hope this post has been helpful for someone today, I know in life I have struggled with boundaries often, mostly because of my own naivety and my belief that most people are honest and good. Which in turn has made me set up a lot of protective boundaries as an adult, so if this is something you struggle with I get it I do, but once we grow our boundaries it really does help us feel so much more empowered and confident within ourselves. Until next time take good care of yourselves, and each other it's so important that we take care of each other and remember to lead with kindness right now, because there is not much kindness left to be had in this world. 

I am so grateful you decided to take your time, and spend it here with me today! Thank you, really. 

Cheers! 

Averi ❤