Do you know when you are ‘in balance’? Can you feel when things aren’t quite functioning optimally physically and mentally, or do you find it challenging to ‘listen to your body’? Our minds and bodies generally like to live in a state of homeostasis – a stable equilibrium including regulated blood pressure, heart rhythm, oxygenation, temperature, digestion, and the amount of glucose (a.k.a sugar) circulating through the bloodstream. When something like blood sugar is a little too high, the body’s natural processes kick in to bring us back into balance. If we keep pushing ourselves beyond what the body can handle however, those natural processes can become fatigued, leading to issues like high blood sugar or even type 2 diabetes. The same goes for our mental health; small bursts of stress are beneficial for helping us build resilience and strength, and once that stressful situation is over, the nervous system is naturally primed to rebalance and relax us. If we keep pushing ourselves through stressful situations without an opportunity to rebalance however, this can lead to chronic stress and burnout. If it’s been a while since you’ve given yourself a time-out, a re-set or you want to know how to return your mind and body to a state of balance, take this as your invitation to cultivate more sama with these simple practices.
What is Sama?
The word sama is found throughout many yogic and Ayurvedic texts, and often refers to a state of equilibrium, balance and feeling centered. Sama translates as ‘same’, ‘equal’ and ‘even’, as well as ‘smooth’, and ‘just’, and comes from the root word Sam which means ‘complete’, ‘absolute’ or ‘true’. When we’re in a state of sama, our minds and bodies are whole and balanced. Think of it as the ‘goldilocks’ state of being – not too much and not too little of anything.
Cultivating More Sama
Ayurvedic texts state that Sama is a state of being in which all three doshas are in balance – this means we have enough Vata within us, allowing for movement, creativity and lightness; enough Pitta within us, allowing for focus, motivation and strong digestion; and enough Kapha within us, allowing for stillness, calmness and a sense of being grounded. When one of these aspects is excessive or deficient, it’s time to bring ourselves back into balance. Of course, life requires that we constantly shift from movement to stillness, focus to relaxation, and expansion to contraction, but knowing what your unique state of balance feels like to you can help you navigate your way back there. We can find balance through all five senses, and especially with the use of scent and the power of essential oils. Simply choose one of Tisserand’s Little Box of Wellbeing oils, roll on your pulse points and inhale the scent you most need to bring you back into balance. Choose from ‘Happy Vibes’, ‘Total De-Stress’ or ‘Sleep Better’. They’re also great used in the morning, throughout the day, and at night to promote peaceful sleep.
You can also cultivate more Sama by observing your tendencies, and the things you tend to do a little too much or too little of. Do you consume excessive amounts of spicy foods? Do you get enough rest? Do you spend long hours in front of a screen, or excessive amount of time rushing from one task to the next? Do you move your body enough? Do you have a balanced daily routine that gives you a sense of rhythm? If it feels like you’re out of balance in one particular area, focus on this first, or visit a holistic health practitioner who can give you guidance. If it’s your digestion that feels out of balance, or you’re not sure which foods work best for you, try experimenting with recipes from The Happy Balance recipe book, or keep a journal to record how your digestion is affected by different foods and emotions.
Sama Mudra: Finding your mindful positions
Intention is everything, and beginning the day by setting the intention to cultivate a state of balance and Sama can serve as a useful reminder as you work, play, move and rest. By having the backdrop of Sama throughout the day, you may decide to switch up your yoga practice to give you what you really need in that moment, rather than automatically moving through the same sequence. You might decide to eat a different lunch, or opt for a guided yoga nidra in times of stress when your nervous system needs it most.
Mudras can help enhance your intention, and adding a mudra like Sama mudra to your morning meditation or simply when you need it throughout the day is a great way to remind you to bring yourself back into balance. Mudras are an ancient spiritual practice that span across many different cultures, and books like Mudras For Modern Life and The Healing Power of Mudras are wonderful additions to your yogic library to use for inspiration. If you have a dedicated yoga space at home, you could even add a mudra wall chart to it.
To practice Sama Mudra, sit comfortably on a bolster or cushion, using a block to support your hips and spine if you like. Bring the tips of your fingers and thumb of your left hand together, and do the same with your right hand. Now take both your hands, and join the fingers and thumbs together in front of your heart. As you hold the mudra in front of your heart, start to breathe with a technique known as Sama Vritti, which is simply breathing in and out for an equal count. Try inhaling for a count of five, and exhaling for a count of five.
Rebalancing Meditation
As you sit comfortably with Sama Mudra, continue breathing in and out for an equal measure. Bring your awareness to your heart, and as you inhale, visualise a golden light entering in through the heart space, moving to the very centre of your body, nourishing and rebalancing all the layers of your being. As you exhale, feel that light travelling out from the centre of your body, through the heart space, and wrapping around you, enveloping you in a golden light. Repeat this twelve times.
Try practicing the sama mudra, sama vritti and rebalancing meditation each morning for a week to bring you back to your centre!
