Mind Over Mat: Having Fun While Focusing on What Matters

MIND OVER MAT

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training. The information in this book is intended for healthy individuals. Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other adverse effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Published by Price World Publishing

1300 W Belmont Ave Ste 20G

Chicago, IL 60657-3200

www.PriceWorldPublishing.com

Copyright © 2012 by Jenny Gallagher

All rights reserved. Neither this book, nor any parts within it may be sold or reproduced in any form without permission.

Graphics by Stephen Danison

ISBN: 9781619842267

eISBN: 9781619840966

Printed in the United States of America

10 9 8 7 6 5 4 3 2 1

MIND OVER MAT

Table of Contents

Special Thanks

About Jenny

Be Smart & Take Care

Foreword

Overview

Section 1 ˜ The Mind & The Approach

•   Step 1 - Gratitude

ο   Step 1 Exercise

•   Step 2 - Identify the Prominent Thought (Emotion) or Feeling

ο   Step 2 Exercise

•   Step 3 - Name Your Yen

ο   Step 3 Exercise

•   Step 4 - Identify misalignment & opportunities for change

ο   The Five Elements:

ο   Examples of Imbalance

ο   Examples of Balance

ο   The Three Doshas:

ο   Step 4 Exercise

•   Step 5 – Surrender

ο   Step 5 Exercise

•   Step 6 – Select an Approach

ο   Step 6 Exercise

•   Step 7 – Create Anchors

ο   Step 7 Exercise

•   Step 8 – Gratitude

•   Section 1 Conclusion

ο   More about Coaching

ο   More about Yoga

•   About Section 2 – The Practice & Pulling it all Together

Section 2: The MAT

•   Practice Overview

•   The Concept of ‘Seemingly unrelated movements to get the results you desire’

•   More about yoga

ο   Paths of yoga

ο   Eight Limbs of Yoga

ο   Let’s Practice!

•   Practice 1: The Kapha Earth Practice

•   Practice 2: The Kapha Water Practice

•   Practice 3: The Pitta Fire Practice

•   Practice 4: The Vata Practice

ο   About the Models

Additional Reading

Special Thanks

First I want to thank my mastermind partners and friends Kathi Joy and Teresa Bergen for their support throughout this project. I cannot thank them enough for their time and support through the duration of this lengthy project.

Thanks to Shyno for reviewing and modifying the nutrition sections and Ayurvedic content. I loved our correspondence and am thrilled to have found another like-minded wellness professional.

I have to say the most fun I had was working with the yoga models! The photo shoots with Cheryl, Elaine, Regina, Gabriel and Tom were light-hearted and playful and will forever remain fond memories for me. And how fortunate I have been to work with Price World Publishing! Thank you for believing in me, for working on all three of my books and your focus and commitment to fitness.

And thanks to my husband, family and friends who have kept me grounded and supported me in endless ways along my journey to help make the world a better place.

The selfless actions of all of these individuals is truly good karma indeed. Everyone is busy with their lives and businesses and yet they freely gave of their time and energy. Plus they all helped me to stay in alignment with my objective, which was to have fun while focusing on what matters.

Again, thank you.

About Jenny

Gallagher Solutions, Inc. has been serving the community for over ten years by offering a variety of wellness and consulting services. Jenny has one mission: to create well-being and success one positive experience at a time. This came about through her observations of how people struggle to manage their busy lives. She has created a method that anyone can use for managing change. Her approach is both pragmatic and creative, and blends ancient and modern concepts. Jenny believes everyone can enjoy the journey while focusing on what matters most.

Ms. Gallagher has a BS in Business and over 20 years of corporate experience. She has worked with dozens of Fortune 500 companies. With an ERYT-200 through Yoga Alliance Jenny has provided over 2,000 hours of yoga class instruction and workshops to a wide range of students, including yoga teachers seeking Yoga Alliance CEU’s. She is also a consultant, life, business and wellness coach, author and public speaker.

Jenny is known as The Better Life Coach and her first two books provide practical tools to help people create positive change. Four Steps to a Better Life (2007) created the groundwork for people to shift from I can’t because. . . to I-C-A-N and provided four actionable steps to success. Yen Path: Taking Steps Towards What You Want in Life (2011) provides a more detailed methodology. Both books share ancient yoga teachings in an approachable modern way without mention of a single yoga posture. While yoga in our society has focused on poses, the practice is meant to create real transformation. Jenny shares a variety of coaching techniques as well. The approach is practical and applicable for everyone seeking change.

Be Smart & Take Care

This book is meant to help you to single out feelings and behaviors that are simply bad habits and are no longer desirable. Things like unmet needs and old programming such as invalid beliefs may be holding you back. If you’d like to learn more about these types of things, you can in Yen Path: Taking Steps Towards What You Want in Life. Here you will learn a different approach altogether.

However, if you are struggling with undesirable emotions you may want to consider seeking professional help. There are a variety of choices including therapists, coaches and support groups. Don’t go it alone.

Physical and mental imbalances can happen for a variety of reasons such as unresolved issues, difficulty processing emotions, hormone imbalances and physical injuries or illness. Emotions that come about from new life circumstances such as changes in career, relationships or finances, and especially grief require special attention. You cannot brush emotions under the carpet; they must be dealt with so please, give yourself time to grieve and heal. When you are ready, read on.

Next, be sure to tell your doctor if you are considering trying these yoga practices for the first time. Many doctors will tell you yoga is a great way to reduce stress and to get strong and flexible. Your doctor knows you and can supply you with advice as it would relate to your physical abilities.

Lastly, if you do the yoga practices, move through the postures slowly. Notice physical sensations to make sure you are not going to cause injury. General sensations like a muscle shaking are fine but localized sensation (something you can point to, for example) may be an unhappy joint, so back off. Tendons and ligaments can generate a hot feeling when over-stretched. Needless to say this is also not good. No sensation should be extreme. The body responds best to gradual strengthening and stretching. Since our practice is about creating awareness, listen to your body first and then move onto the more subtle practice of examining your thoughts and feelings.

It’s time to get started!

This is a step-by-step process you can follow. Or simply try one of the practices that seems most appealing to you. Remember, this process is all about simple, easy change. Don’t over-think, or over-do. Enjoy and here’s to your success!

Foreword

by Shyno Chacko Pandeya, co-owner of Santhigram Wellness, a traditional Kerala Ayurveda Wellness Clinic located in White Plains, NY

Would you like to enjoy your life more? Most people would shout YES, but would be whispering to themselves that they don’t know how. As Jenny has discovered herself and revealed in her books, becoming aware of your true self and committing to balancing your physical and emotional life will lead to your desired results.

As a continuing student of Ayurveda and Yoga, I have also found these approaches work in a variety of situations. As the owner of Santhigram Ayurveda Wellness Center in NY (www.santhigramwellness.com), Ayurveda and yoga is part of my South Indian heritage and my business.

Our clients come to us with a variety of mental and physical ailments and often do not realize the connection between their emotional situation and their ailment. This Holistic approach to wellness and health, which Ayurveda is based on, needs to be better understood by our communities and Jenny is able to provide a clear, concise guide.

Mind over Mat provides a thoughtful yet fun and simple approach to holistic wellness. In this book, Jenny has condensed her extensive knowledge of the ancient systems of yoga and Ayurveda into practical steps that, when practiced regularly, will lead to a healthier lifestyle.

-Shyno

Shyno Chacko Pandeya

Shyno Chacko Pandeya is one of the owners of Santhigram Wellness, a traditional Kerala Ayurveda Wellness Clinic located in