Yoga for the Modern Mind 🧘♀️
When I was in India and Scotland on yoga retreats, it was so easy to put the trappings of Western society aside and lean into the true essence of yoga. Coming back to North America, especially after my India trip, it took a couple of days to adjust. I was still walking around probably smelling like cow poop and chanting mantras, marveling at the size of everything here—big houses, big cars, and all the "access" we have.
Within a couple of weeks, I was swirled back into the trappings of the modern mind, specifically digital overload and constant connectivity.
This isn't to say that our digital lives are 100% evil—they're not. They're quite necessary, and there are lovely aspects to them. However, for a person with an ADHD brain like me, with two jobs and lots of demands on my time and energy, adding the digital noise and constant connectivity is enough to sometimes put my brain into a tailspin. I'll completely shut down, napping midday when I could be enjoying other wonderful aspects of life.
So, let's talk about it. Let's explore the problem of digital overload and constant connectivity and then dive into some yogic approaches to help ease this dilemma.
📱 The Problem with Digital Overload
I'd like you to do a little exercise. Look around and find your phone—your trusty friend, your little black box that keeps you connected to everything and everyone. Where is your phone?
Is it in another room? Likely not. Is it in your wallet or purse? Nope, probably not. I'll venture a guess that you're either looking at it right now, reading this, or it's in your pocket, or on the table right next to you.
This exercise wasn't meant to shame you. Almost everybody I know has their cell phone on their body or within a one- or two-meter radius. Take notice of how you feel when you're forced to be separated from your phone—even by accident. How does your heart feel? Do you get panicky thinking someone might try to reach you, and you won't be able to respond immediately? Your fingers and toes might even tingle. It can put your autonomic nervous system into a disruption. I'm not kidding—it's real. I feel it too.
🌬️ Using Yoga to Counteract the Dilemma
So, how do we counterbalance this? How do we break this attachment and addiction to connectivity? Just like learning a new skill, it takes practice. The practice needs to be made of small, achievable goals.
Here's some practical advice for using mindfulness and meditation to create space from the trappings of your modern mind and quiet things down:
1. Practice Small, Achievable Digital Breaks 📵
You can choose something very real and simple, like never bringing your phone into the bathroom. I know a lot of people might think, "Oh my God, but I love to surf while I'm pooping!" You know what? You don't need to. Unless you're in there for 20 minutes, you can certainly take a short break from your phone and pay attention to your body.
Likewise, leave the phone outside the room when you take a bath or shower. This is a wonderful activity, especially for a bath. Instead of scrolling, set up some light music or have some bubbles and candlelight. Just be with your thoughts. An added benefit? You won't drop your phone in the water, and yes, I speak from experience—that's an expensive mistake!
Think of other areas in your life where you can intentionally put your phone away. For me, I don't need my phone when I go for a 30-minute run. I can place it in my car console, go for the run, and co-create that beautiful experience with nature. Give it a try, even if it's just for 10 minutes.
2. Mindful Conversations 🗣️
This one can be harder than it sounds. Try putting your phone face down or a good distance away when you're having a conversation with a friend or family member. There's nothing more disconnecting than talking to someone who is primarily looking at their phone, glancing up every now and then. You know they're not really listening. If you don't like it being done to you, don't do it to others.
Be present and mindful. You'll be amazed at how different your conversations will be—more connected and full of eye contact. You are breaking that tether to the digital world, even if it's just for a little while.
3. Create a "Blurt Log" 📝
A long time ago, I was once told that I talk too much—imagine that! So, back in the '80s and '90s, when we didn't have ways to communicate on demand, I started something called a "blurt log."
On a sheet of paper, I'd write down all the silly, wonderful, or insightful thoughts that came into my mind. I'd hold onto them for a couple of hours and then look back over the list. The ones that seemed kind of pointless, I'd cross off. The ones that stayed on the list were the ones I'd share.
We don't do that anymore because we can blurt anything we want, anytime we want, to anyone we want. Our words can become watered down. So, I recommend creating a blurt log. Every time something comes to mind, write it down. A half-hour or an hour later, evaluate it. Is it still worth "blurting out to the world?" If it isn't, maybe it's the basis for a journal entry or something to meditate on quietly.
This will especially resonate with my dear friend, Corena. We used to save our conversations for our weekly meet-ups. Now, separated by distance, we're constantly texting and using Marco Polo. Corena, if you're reading this, your interruptions—and mine—are the best parts of my day, but creating space for ourselves is still a good thing!
4. Use Poses and Spaces to Find Peace 🧘♂️
What do you do if you're completely overwhelmed by all the digital noise and you just need to create space for yourself? It's that simple: create space for yourself.
You can lean into one of your favorite yoga poses. Child's Pose is a great one because you can curl up into a ball, forehead on the floor, and just breathe. Something a little more challenging but equally effective is Malasana, the Yogi Squat. Just sitting or hovering in Malasana is a nice way to reconnect to the sensations of your body. This pose is purported to lower your blood pressure too, but I don't know (yet) if science supports that claim.
If you get all up in your mind, find your favorite pose and take it. You don't need to do a full yoga sequence or go to a class. Take your favorite yoga pose, right here, right now, and calm your nervous system.
You can also create a dedicated space in your office or home where you can easily take a yoga pose or a mindful break. It could be a corner of your bedroom or your patio. Fill it with things that inspire peace and calmness, and leave your phone far, far away. Start with five minutes and work your way up to 15.
🌬️ The Power of Pranayama
Our last bit of advice is about breathwork (pranayama) to manage stress and anxiety. While I am a certified pranayama teacher, I'm not going to go deep into the practices here. At its core, pranayama is about managing your energy through breath.
Slowing down the breath and being conscious of it is a beautiful experience. As your mind drifts, gently bring it back to the breath. This just means coming back to a state where you're connected with your body and all the sensations of the air coming in and out of your nose.
Inhale deeply.
Exhale long.
Make your exhales longer than your inhales.
Breathe into the bottom of your lungs—your belly will actually expand. When you're aware of and feeling all these sensations, you move out of your mind and into your body. This is a great way to reduce stress and anxiety and sometimes get you out of a dangerous stress cycle.
Creating space for yourself to quiet the mind and manage stress is not a selfish act. I repeat, it is not a selfish act. It will make you a better friend and a better person to yourself.
So, what's one small, achievable digital detox you're going to try this week? Let me know in the comments below!
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