Finding Balance

I can't believe the second year of my retirement is coming to an end. It's gone by so quickly and yet, it seems to have been at least three or four years since my last day of work. I think the Covid pandemic blurs the timeline quite a bit. 

While retirement planning I envisioned years of excellent health, but events this past year have warned me not to take it for granted.

My yoga practice was a bit of a struggle in 2024. After the car accident and pains in my neck and shoulder, I laid off headstand for awhile. Things didn't get better, in fact pain started in my hands, feet and forearms. So I have been wondering how much I should push. I've never subscribed to the 'No Pain No Gain' school but I also don't think it's good to back off entirely. I remember when medical advice was to cut out walking after a heart attack; now people are encouraged to resume physical activity. As part of my rehab I've been doing prescribed exercises (nerve flossing, sit-to-stand, lifting dumbbells, etc.). Acupuncture and massage also help.

I often think about what Rob's Dad said, that he was "rusting out" while his mom was "wearing out." I'll try to find a balance and learn to listen to what my body is telling me. 

In my work life I would start most days with yoga, and hit the studio several times a week. Covid interrupted the studio visits and introduced online classes. I still have a regular practice but I've added QiGong. My body loves it, and it's easier to incorporate when travelling or on the boat. Sometimes I do the routine in the morning, sometimes in the afternoon.  Although I find beginning my day with mindful movement brings a healthy momentum, some days I lounge in my pjs until well past noon. Delicious! Something in me rebels against a regular routine. As long as not frequently indulged because it turns into lack-a-wanna and slides into ennui.

My Bullet Journal has been an extremely useful tool, both pre- and post-retirement. I've created a Habit Tracker so I can keep a record of daily habits for a view of the month at a glance. It's a good reminder to make wellness activities a priority. Regular headings include yoga/ qi gong / meditation / sleep / exercise / alcohol intake. I also like drawing in little hearts next to diary entries that fill me with gratitude. Although sometimes it makes me feel a bit like a grade school girl, it is fun to open a page and see happy hearts floating across the page. A monthly To Do list for tasks, with space for a checkmark or arrow to Bring Forward. A hangover from workdays, but it works!

This past September I discovered drop-in fitness classes at Toronto Community Centres, and even better, 50% off discounts for people over 60! Checking out QiGong classes at Matty Eckler and Tai Chi at centres located in the Beaches, Fairmont, and Scarborough has introduced me to new neighbourhoods. 

I tried Tai Chi at four different centres with four different teachers. Each had a different approach and followed different styles. So far I haven't been able to commit a full Tai Chi sequence to memory as I have with Mawang Dui QiGong. Mirroring the actions of the teacher and the class is soothing but not the same as leading myself through  the steps. To fully learn Tai Chi I will have to choose one style and make the sequence a daily habit. In the meantime I am enjoying my QiGong practice(s).

In the Matty Eckler QiGong class the teacher demonstrated some Tiger moves and we got a taste of a more playful form. After learning movements for tiger - clawing, stretching, walking, and washing - we were then encouraged to put together our own sequences, growling and purring as we went. Who knows, I may 'play' some tiger QiGong with Nora when she gets a bit older.

I'm also working on Mindful Dragon QiGong with Mimi Kuo-Deemer online. It is The Year of the Dragon, after all. This sequence is so flowing and elegant, I'd love to be able to commit it to memory.

For the month of January I signed up for some additional Wall Pilates classes online. So I warm up of wall pilates, and then alternate days between Yoga and Qi Gong practice. It seems to be a good approach, but it takes a bit of time.

For much of December I meditated for 30 minutes before yoga or QiGong, and it did deepen the flavour of the mindful movement. Now I am trying to finish with meditation or pranayama, even if it just for 5 or 10 minutes.

 

Mawang Dui - Daoyin Shu Qigong

I have seen this graphic before, knowing it was Qigong, but not understanding the significance. The figures are depicted on a scroll from the Han Dynasty(Taoist, 2th century BCE) and were excavated in 1973.

Before leaving on the August cruise, I was starting to learn the sequence from the Ma Wang Dui silk paintings via You Tube by following along. I also found a book in the library illustrating the sequence step by step, published by the Chinese Health Qigong association.

Not having wifi easily available on the cruise, I've been relying on the book and my memory, slowly memorizing the steps without being guided by a mirror image. Very challenging, mentally, to retain all the nuances while in flow. Let alone remember the order!

Qigong has been more convenient to do while travelling on the sailboat, not needing any equipment and minimal space. A work out for mind and body.

1. 
   Initial Stance
2. Starting Stance
3. Drawing a Bow
4. Stretching the Back
5. Wild Duck Swimming
6. Dragon Flying
7. Bird Spreading its Wings
8. Stretching the Abdomen
9. Wild Hawk Glaring
10. Stretching the Waist
11. Wild Goose Flying
12. Crane Dancing
13. Exhaling with Head Raised
14. Body Bending
15. Ending Stance

Qi Gong

At this year's Yoga Conference I spent a day learning more about Traditional Chinese Medicine (TCM), acupressure and Qi Gong. Instructor Noel Wright shared her insights on the subject of Chinese Medicine Meets Yoga and we tasted some brief yoga sequences on the mat for each of the elements. TCM is a very complex system - our instructor studied 2,500 hours, and earned a Bachelors degree and a Master’s degree in Acupuncture. Will I be able to remember everything? Not a chance. 

TCM is over 2,000 years old and is based on the concept that the human body is part of the universe. Our bodies are little “worlds'' living in a bigger world. Qi (energy), must be kept in harmony, and there are similarities to Ayurvedic medicine (prana). However, TCM recognizes 5 elements and strives to keep them in balance. Wood feeds fire, and water will reduce an abundance of fire. Metal feeds water, and earth will reduce an abundance of the element. Qi gong sequences can be designed to address imbalances and harmonize elements in the body, or can also done in their corresponding seasons.

The names of the Qi Gong sequences are lyrical: Opening and Closing the Gates (also called knocking on heaven's gate); Reaching for the Moon; Dancing Rainbow. Qi Gong Tutorials by Mimi Kuo-Deemer were recommended and there are lots on You Tube. I found this 10 minute program for beginners easy to follow along and it's described as ideal for morning or evening practice.

We spent some time navigating acupressure points along our meridians. These points have highly specific and less than lyrical names. Liver 3 is a primary point to unblock what is often our most stressed organ; Large Intestine 4 boosts immunity; Stomach 36 promotes general wellness; Lung 7 relieves allergies. Many swear by the benefits of acupuncture. I've never been for a treatment, but I wouldn't rule it out.

Tapping the area for Lung 1 and 2 felt fantastic, and Welcome Fragrance brought almost immediate relief to my sinus.

We also did a brief face massage that felt absolutely wonderful. Lightly tapping the top of the head for a minute or two, gently pressing facial acupressure points and spending some time on the ears. Why not indulge myself more often?

A workbook was provided as part of the day's take-away and it will be a useful reference for future play.

Music Yoga Camp!

Back to Beau Soleil Island in Georgian Bay, to Queen Elizabeth Y Camp, this time with music added to the yoga mix. Very rejuvenating. Every day it was sunny and the skies were blue. A bit cool, but that didn’t stop some from jumping in the lake while I enjoyed the view from the rocks.

I had driven up on my own and met Liz, Anita and Chris at the camp. Over the next few days we would share meals and create some happy memories. One of the highlights was a smudging, kindly offered to us by Sonia, one of the volunteer yoga teachers. She disclosed that although not native herself, she had studied with an elder. The ceremony was held outside in the afternoon sun and seemed a fitting way to celebrate and strengthen bonds between us, and to the island, honouring the four directions and elements.

Every morning started with qigong and meditation on the rocks, right next to the lake, and hearing the birds and seeing the ripples from fish on the surface of the water. I would show up in my pajamas with my meditation cushion and loved every moment. Feeling the chi inside myself and sensing its embrace all around me. I’ve taken some of the gentle movements back into my home practice.

Saturday morning there was a hike and we paused on our way to enjoy the pink lady slippers that were in bloom. Ed, who was leading the hike, also called out to some of the warblers in the area, using a recording of male bird-song to draw the defenders of territory into our view. We heard the tree frogs and saw a toad. Dragonflies and other bugs weren’t very numerous this year, with the speculation being that cooler temperatures were delaying the hatch.

I absolutely love the patterns of the moss and lichen, such dramatic designs.

In the afternoon there was a sing-along. It was a fun, encouraging group. I had brought along some kazoos in lieu of my ukulele, and ended up doing a kazoo solo during a Dylan song, ‘You Aint Goin Nowhere.’ My first (public) kazoo solo!

We took a sunset paddle in the war canoe, and then later in the evening, the ‘real’ musicians came out to play, and we listened to the sounds of Trio Cappuccino from Haliburton. The inside the mess hall had been transformed with fairy lights and candles, creating quite a magical vibe. Liz, Anita and I sat in the front row and we could see bats flying about in the darkness outside as we sang and swayed along with the music. One of the songs was John Denver, Take Me Home Country Roads, and when we hit the last Home it became a nice, long Om. Feeling the Om in Home with all the voices raised. Fantastic!

Also treated myself to a massage that was a bit different from my usual, it was more focused on the lymph system so there was a therapeutic light touch that released some tears and tension. Melissa, the massage therapist, showed me some techniques to use at home. Although it is definitely not the same as having a professional session it is still a good option for self-care, almost anytime and anywhere.

Once again the food was sensational. A bell would ring, and we would head to the mess for breakfast, lunch, dinner and snacks. Meal planning, preparation and clean up takes so much time and mental energy, it was great to trust others to the tasks and just savour the meal and company.

I took five yoga classes. They were gentle and easygoing, not the Iyengar style I usually practise, but still a fabulous way to get out of my head and just be on the mat, in the moment. I brought my singing bowl up and talked Linda, the yoga instructor volunteer, into a quick sound bath. She was striking and ringing her bowl as I was doing the same with mine. We both liked it so much it may become a workshop at next year’s Music/Yoga weekend.

Four days later I am still thinking of how perfect the weekend was... thankfully I will be taking a return trip in September.

Yoga Camp Weekend

Just the balm I needed!

This is the second year I've made it to the Queen Elizabeth Yoga Camp weekend. It sells out quickly so we signed up as soon as the notice came out in April.

I shared a no-frills cabin with Liz and Denise, just a short walk to the outhouse and water station, with just a few more steps to the Big Camp. Chris was there too, bunking in a cabin with Campbell.

Delicious meals appeared without having to think about their preparation or clean-up. What a treat! As was sharing the table with friends.

There were so many different activities offered: yoga, qigong, hikes, meditation, rustic spa, massage, crafts, open waterfront. It was often hard to choose. 

Each morning I enjoyed qigong with the morning sunrise, followed by guided meditation on the rocks. I have been reading Thich Nhat Hanh on the topic of inter-being, so in seated meditation with my eyes softly focused I could wonder at how the rocks gracefully submerged under the water, the reflection of clouds above. A wonderful becoming.

I also relaxed with candlelight yoga, gentle yoga, yin yoga for neck and shoulders. I even fit in a short vigorous practice before a massage.

Even though it was mid-September the days were hot. Breezes were cool. The lake was the perfect temperature for swimming.

Rustic sauna

This is the first time I tried a "rustic spa" sauna. Fun! Slather warm oatmeal all over your body, smear olive oil and brown sugar on your lips and let it all dry. Then you need two buckets: one steel bucket to put rocks hot from a fire and the second for a bucket of water. Gather at least four friends and huddle yourselves underneath a tarp. Add water to the rocks - and presto  - rustic sauna! Sweat until you've had enough and then jump into lake to remove the oatmeal and feed the fish.

 The craft this year was making  holiday ornaments. Everything was supplied and all the wood was sliced and ready to go, just waiting for embellishment. Little momentos of a summer's day, set aside for the winter ahead.