/ Kriya
When we are experiencing burnout it can often be easier to hide, rather than face the problem head-on. Instead of fixing the problem this just allows it to snowball, and in some cases speeds up the fall towards burnout.
When we learn to recognize symptoms of impending burnout, we are able to put healthy measures in place to combat it. In this guide we will look at recognizing these symptoms within ourselves and the perfect kriya for relieving it.
What is Burnout?
Put simply, burnout is a form of exhaustion caused by high levels of stress over a prolonged period of time. Humans are able to cope with high stress for short periods, but once it becomes strung out it can start to have a profound impact, not just on mental health but also on physical and spiritual health.
It is important to recognize symptoms of burnout before they set in so that changes can be made and healthy coping mechanisms can be put in place early.
Symptoms of burnout can include:
- Insomnia or trouble staying asleep
- Feelings of tension and anxiety
- Being irritable and craving isolation
- Feeling cynical or negative
- Feelings of panic, shortness of breath or fast heart rate
If you’re under a lot of stress, whether it’s in your personal life or professional life, and suffering from some of these symptoms, it could be a possible early sign of burnout.
This kriya is a perfect form of self-care which, along with a healthy lifestyle and regular sleep pattern can start to reduce stress levels and offer relief from burnout.
Benefits of this Kriya
This kriya is an easy, relaxing way to include a bit of wholesome “me time” into your day, while also combatting some of the issues caused by a high-stress lifestyle. The wide-reaching benefits of this burnout relief kriya include:
- Improved quality of sleep
- Helping to rebuild relationships
- Beginning to feel “more like yourself”
- Reduced physical symptoms of stress or anxiety
- A sense of positivity and optimism
- Boosted motivation and creativity
How to do this Kriya
Start by finding a peaceful, comfortable space where you will not be disturbed. Lay out a good quality yoga mat, light a stress-busting incense, and allow peace and calm into the room.
It is this set-up that starts to set the tone for the practice, and it is important that the environment reflects the mindset that you are trying to achieve. A chaotic meditation space allows chaos into the practice, so take some time ensuring that everything is just right before you begin.
When you are ready, it’s time to start. This kriya takes the form of six movements, and should take about 35 minutes. Try not to rush the process, and to complete all of the separate movements to feel the full effect.
Stress Touch
Posture: Start by sitting cross-legged, either in Easy Pose or another comfortable position. The hands should be at shoulder height with palms facing out away from the body.
Mudra: Touch the thumb to the index (Jupiter) finger, and then touch it to the ring (Sun) finger. Continue alternating between the two mudras.
Eyes: Focus the gaze on the end of the nose.
Breathing: Continue with the alternating mudra for three minutes, as fast as possible, while breathing normally. After the three minutes start exhaling and inhaling powerfully through the mouth for two minutes, before finishing with Breath of Fire for 30 seconds.
Finish: Inhale deeply and relax for a short time.
Healing Hands
Posture: For this exercise stay in your cross-legged position. Cross the hands over the Heart Centre, right hand on the chest and left hand over the top.
Breathing: Close your eyes and breathe very deeply and slowly. Spend this time truly feeling the connection to your own heart. Keep going for four minutes.
Posture: Move the hands to the forehead, feeling the healing strength of your hands on your head. Listen to Bountiful, Beautiful, and Blissful, concentrating on “I am, I am” for seven minutes.
Navel Press
Posture: Bring both hands to the Navel Point, pressing into it with all your force, closing the eyes.
Breath: Breathe slowly, listening to Ong Namo, Guru Dev Namo and meditating deeply.
To End: This should take eight minutes. When the time has elapsed, inhale deeply, open the eyes and shake the hands.
Wrist Twist
Eyes: Keep the eyes fixed on the tip of the nose.
Movement: Bring the hands up to shoulder height and spread the fingers as wide as possible. Twist the wrists backwards and forwards, keeping the fingers pointing up. Continue this movement for two minutes.
Dance for the Rib Cage
Posture: Still in a seated, cross-legged position, bring the hands to the shoulders, elbows stretched out wide.
Movement: Singing along to Pavan Pavan with Guru Shabad Singh, dance your shoulders up and down, moving your elbows. This movement opens up the rib cage, freeing it from tension and stress and allowing you to breathe freely.
Time: Continue this movement for five minutes before taking a deep breath and relaxing.
Pound the Thighs
Movement: Using open hands, use the flat of the palm to beat rhythmically on the inner thighs. If you want you can follow the rhythm of Punjabi Drums to help with the pace.
Time: Continue this self-massage for three and a half minutes.
To Finish
After finishing pounding the thighs, take a deep breath and exhale, shaking the whole body with arms above the head. Repeat three times before letting the arms fall by the sides and feeling a wave of deep relaxation flood throughout the body.
Do not rush to leave the situation. Take time to appreciate the feeling throughout the body, and the feeling of peace that you feel. To know this sensation well is the key to being able to bring yourself back to this point, even in the face of stress.
The Takeaway
Tackling stress in day-to-day life is an on-going battle. Learning techniques such as this stress-reducing kriya for burnout relief adds another string to your bow, giving you another approach to call on when things get too much.
