welcome to my studio in New England my name is DD so today we're going
to go through a practice that's going to help work in combat tinnitus or tinnitus
if you've been experiencing or have been diagnosed by a healthcare provider with
tinnitus TINN-a-tus or tin-NIGHT-tis then this is a class for you now Tinnitus is a
condition within the ear system or the apparatus within the ear system and it
can be quite annoying for some people I know it is quite annoying for me I have
some flares that occur quite often sometimes especially during the winter
time and so we're going to talk a little bit about the causes then they don't
really know exactly why it occurs and they have no cure for tinnitus but there
are things that we can do to help us cope with it and so I've come up with a
routine here today that we're going to do if you'd like to join me and if this
is going to combat some of these symptoms that occur with the tinnitus or
result from and that is feeling - destress anxiety create sleep disorders or you
don't have a focus or the concentration that you normally do I've known that my
concentration has been affected greatly by it because it is that noise the
humming buzzing ticking sound a clicking sound and I I described the sounds for
myself as the tail end of a ring or a tea kettle sound sort of a wind sound
that's constant is like this sound this constant and it can be very distracting
and it can really disrupt life but if you can learn how to you know cope with
it then your life will be obviously a lot better so quality of life will be a
lot better so some of the therapies I've come up with it's the first thing is
that you want to educate yourself because it's not
these it's a symptom and so basically it is not life-threatening
which is cool it is if there's a lot of information that you could look online
but the best website I've seen so far is the American tinnitus Association and I
will post a link down below another to therapy that's great is counseling I
mean not everybody's into counseling but it's really important to open up the
throat chakra which is the fifth chakra is associated with the color blue and
what that does is it allows you to open that up by talking with a therapist
about your emotions and between you and your therapist you can come up with the
coping strategies to help deal with just the emotional aspect of dealing and
living with tinnitus or tinnitus I know we want to look at our general health
how is our diet are we exercising regularly are we getting plenty of sleep
and then you want to keep you our social activities at the best so going and
talking with friends and talking about your feelings or even going to a
self-help group where you can go and talk to somebody else who knows what
what it feels like to live with tinnitus and then from here we're going
to think about ways to distract the sounds it is a very subjective sound so
it's within our head our ears it could be one year both ears or just the head
itself and being subjective is nobody else can hear if somebody else heard it
that would be objective and I'd be kind of scary if other people can hear your
own sounds that are created in the head and so some of the some distraction that
I'd like to use is sound therapy and there's a few different ways you can use
sound you can use a white noise machine that you can put by your bed at night to
cut a drown out the sound of tinnitus or you can use some sort of pleasant sound
like nature sounds of waterfall sounds I have my iPad here and I do have a
video that I will link below that I found on YouTube that is really pleasant
to me hopefully it won't distract you too much but it's probably a good thing
if it is distracting you so it'll keep you away from your sounds in your own
head so play back as you can hear it's a water
fountain or a water fall and it has some birds in the background just kind of
nice and it's kind of louder than the sounds of tinnitus sometimes so you're
gonna have to adjust the sound to meet your tinnitus sound so I just go
slightly above the sounds that you hear in the head and another thing that works
for many people including myself is hearing aids so when I wear my hearing
aids it's louder than the sounds of my head so I'm hearing sounds around me
more self it can drown out the sounds and I can just kind of forget out about
it so it's a habit to create your brain to kind of drown sounds out
eventually so if you have a sound somewhere in your
house that's just a constant sound but you can't get rid of like your
refrigerator or your dishwasher or something eventually your brain will say
that's just background noise so that's what we're essentially trying to create
with this practice today so we're gonna be using concentration in yoga great
great stuff and one of the another thing that I'd like to incorporate in my
practice is aromatherapy I have been the aroma therapy machine over there that's
turned on to a nice blue color to open up my chakra my throat chakra and it has
lavender and it was which helps me to relax you can use any kind of essential oil
you want anything that's pleasant to you that relaxes you and helps you kind of
de-stress from this constant sound inside your head alright so there's some
asanas we're going to go over we're going to practice the little deal got
this for me to open up the throat chakra and kind of release any tension
and try to help us not feel so overwhelmed by the sound in our heads so the
first thing we want to do is get rid of distractions so if you have alerts on
your phone or if you have your phone nearby a computer you want to get them
out of the room we're going to keep my iPad because I want to hear the
sounds here and you know of course make sure your dogs are off in a way
I love having my dogs in here but not for when I'm doing this particular
practice so we're gonna go right into shavasana you're gonna lie on that backs
so lowering yourself down onto your back try to get as comfortable as possible
extending your legs out separating them letting your feet flop off to the sides
now your entire body to soften onto your mat inhale deeply in your nose exhale
out your mouth one more time inhale through your nose exhale out your mouth
with your next inhale make a fist with both hands as tight as you can on your
exhale release your hands and bring them back down to the floor now we'll do the
arms inhale nice and deeply flex all the muscles in your arms and exhale release
them back down to the floor and then we'll go on to our face you've got a
clinch here your eyes is you're going to clench your jaw inhale squeeze
everything in your face and exhale release
soften the jaw next we'll go onto our legs inhale flex all the muscles in
your legs your buttocks and exhale release inhale flex both feet and point
the toes down towards the floor squeeze them as tight as you can and exhale
release down relax your entire body shoulders jaw
face and rest for a couple breaths breathing in and out your nose
and then bring in your knees into your chest hug them close and rock from side
to side
coming back to Center bring your feet back down arms out to a T lift your hips
shift onto your left hip and drop both knees off to the left look over to your
right side opening up your side body
we'll we coming back to Center lifting your hips shift onto your right hip both
knees off to the right and you can look over your left shoulder if that's okay
soften the jaw relax the face
slowly coming back to centre knees back into your chest and rock from side to
side massaging your entire back
we'll come back to Center bring your feet back down flatten your
shoulder blades down on to the floor
hands gonna press down to the floor we're gonna bring your knees back into
your chest we're gonna be doing a rocking motion here I'm going to try to
bring our legs up and over our heads this way going into our plow pose a
little bit of rocking and then bring your legs straight over your head you
just settled here for a moment keeping your neck nice and relaxed and then
on your next exhale see if you can go a little bit deeper inhale release a
little bit use your hands to stabilize you exhale see if you can go over your
head a little bit more your toes are going to go towards the floor and inhale
come up a little bit on your next exhale see if you go a little bit further your
toes may touch the floor but that's not necessary
listen to your body and go as far as you can
slowly coming back up bend your knees use your hands to help you roll yourself
back down straighten your legs your feet are going to be flex and next
to each other point your toes you're going to come up on to your
elbows bring your right hand underneath you
right buttock your left hand under your left buttock bring your elbows close to
the spine bring the shoulders back and lift your chest
squeeze the shoulder blades and slowly drop your head back
so falls down towards the floor this is fish pose this allows you to open up
your throat chakra
so you come back to the center I slowly release down
bring your knees back into your chest and rock from side to side we're gonna
bring our feet back down we're gonna lay on to our right side we go right out
straight out in front of you relax your head down to the floor left hand goes on top at
the right hand on your next inhale extend the left arm up and overhead keep
your knees right where they are open up your chest towards the ceiling even your
belly may go up towards the ceiling into a twist exhale come up and around and
stack your hands again let's do that two more times inhale extend the arm up over
head so the top arm is coming up and around and exhale come back down
stack your hands and one more time inhale extend the arm up overhead exhale
come back down so do the same thing on the other side so coming back to Center
the left arm goes out in front of you and the writing I'm going on top of the left arm
relax your head down and extend the left right arm up overhead and open up in
into a twist keeping your knees right where they are
exhale back down
inhale extend the arm up overhead exhale
back down one more time inhale come up up exhale back down and we'll come back
to centre knees into your chest Rock a couple
times if you like right arm overhead bring your feet back down and then shift
onto your right hip use your arm as a pillow left arm could be used to help
you come up to a comfortable seat and sitting up nice and tall in your
sukhasana
closing your eyes for a moment and take a moment to listen to the music or the
nature sound you have whatever sound you have chosen I'm going to go ahead and
show you a B breath bee breath so it's deep breath so this sound is a sound
that's created inside of the skull and it's supposed to create this echo II
vibration sound but kind of distract you from the tinnitus sound and how we're
going to do that is you can either put your ear your finger right into your
ear canal and block them so even more to occlude your sound of your sounds
around you or you can press on the little cartilage that's right on the
outside of your ear and press them in and that's what I like to do what you'd
like to do is inhale nice and deeply and then actually you're gonna make a
humming sound just like a bee
hummmmmmmmmmmmmmmmmmmmmmm
inhale let's do that one more time
hmmmmmmmmmmmmmmm
and then you could release kinda just like this buzzing humming sound that you
create and you can actually feel the vibration in your head and it actually
kind of moves the cochlea hairs as they say and it kind of allows sounds just to
kind of neutralize itself try it see if it works sometimes it works sometimes it
doesn't gotta know what works for you so sitting
up nice and tall placing your hands back down to your
knees close your eyes and it's here that you would want to chant the word OM
and you can do that on your own
aaauuuummmmm
and then slowly open your eyes bringing your hands the heart center
namaste let me know well I hope that that was beneficial to you and if you
have any comments thanks I would welcome them Thanks see you later
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