Power of Presence: SUP and Meditation

Posted on July 14, 2016 by Water Words

As more and more attention is given to the practice of meditation, we come to realize where the magic begins. The power within meditation begins with breath awareness. Have you had that moment in a yoga class when you follow a breath all the way to an open heart – and that still moment at the top – then followed the exhale with full awareness? That’s just one opportunity for the power of presence.

SUP Meditation: Presence on the water

Traditional meditation practiced while seated provides a rich opportunity to calm our mind-body and bring a new mindful presence and balance to life. For those of us who find a sense of meditative calm while on the water, a unique practice called “Power of Presence SUP” or P2SUP can allow us to meditate while enjoying our favorite pasttime.

It’s easy to head out for a paddle and become scatter-brained and defocused. Thoughts of work/relationship/life problems, busy-ness and plans chatter through our mind. With P2SUP guided meditations, anyone can enjoy a mindful and present meditation practice while standup paddling – from the very first session. (Learn more here)

Have you ever started out on a paddle ready for calm and realize you’ve got a monkey-mind along for the ride? The monkey mind bounces around from one thing to another. It is as if we are on an out of control horse, heading to the nearest cliff. Our senses and emotions become reactive, not reflective.

Breathing Meditation: Enjoy a P2SUP experience (give us 15 minutes)

The goal of meditation is to diminish the self into focus and mindfulness so we can be free, compassionate (with ourselves and others) and discover stress-free calm.

SUP has a great effect to calm the mind. Even while paddling our ability to pay attention is sometimes degraded by the fast pace of our modern world. Before a training paddle, or one that is simply being out on the water, taking time to pay attention and practice a p2SUP meditation is the key to this end. Our sport provides us with many opportunities to meditate. p2SUP can be your guide as you develop your own practice over time.

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We invite you to Live Presence and Share Presence.

Introduction to P2SUP

Explore, “All SUP is Yoga.”

Butterflies, Big SUP Event and Breath

Posted on July 25, 2014 by Water Words

Anticipation or fear of the “what if” in an event might de-rail our joy and anticipation

Each day we have a choice as to how to spend our time and energy. Often our time is planned so that we can fulfill responsibilities and carve space for our “my time.” When we choose to include a SUP event as part of our practice, we set goals and design a training plan. It seems clear and straight-forward, right?

There’s always something that comes up – our time can get segmented, pulled in many directions and we might procrastinate away some paddle opportunities because of (fill in the blank).

We might spend the months before an event we registered for with great anticipation and excitement being influenced by less than confident thoughts or fears, It might not be a lack of time, focus or discipline that de-rails our intention. We might simply need a reminder to inhabit each moment, rather than being led around by our thoughts and focus on our fears.

Training to the next level is attainable when we are present – and aware of our breath

Framing an event as an opportunity to “learn” rather than being forced into expectation or agenda can be refreshing. Yes, when we stay in our comfort zone or wander away from challenges it is much easier to live in the moment. The real opportunity for learning or growth comes when you reach and stretch, when outcomes could be way different from what we would have chosen or preferred.

Plan a training session, plan something that will lead you toward your goals and set out to do it. During that session be aware, be present. Do you want to flee when things get tough? Do you fear you can’t complete a speed, a distance or a challenge? Notice when fear takes over your ability to be present.

One of the best tools that can help us stay more present is our breath. When we are stressed or in our fears, our focus is most certainly not on breathing. We often hold our breath when we get anxious or frustrated.

Take a moment to return to your breath and awareness when needed

It is fine to interrupt a training session and bring your attention or focus back to your breath. Something happens when you consciously bring your awareness to each and every breath. This has an amazing way of shifting our energy and bringing it into the present…even if that moment is very challenging. You may still feel your fear or whatever it is that took you out of the present, but you are taking action to return to being calm, strong and present.

You will discover what you need in order to focus on your breath. You will develop a stronger mind-body connection. One way might be to close your eyes and shift your attention to your inhale and exhale. Allow them both to lengthen. Keep your focus there for as little as 20 or 30 seconds and see how that changes your energy. Many of the POWER OF PRESENCE SUP (P2SUP) audio programs provide a meditation designed to hone your skills for being present and focusing on breath. These are powerful tools for both training, competing and – life.

Image by Melanie Weidner (http://www.listenforjoy.com/)

Be Present and Breathe

Posted on July 5, 2014 by Water Words

The abundance of SUP Yoga classes provides a wonderful opportunity to take your yoga practice outside, beyond the walls of your studio – and possibly beyond the walls of what you think you may be able to achieve in your practice.

SUP yoga is asana practiced on 10- to 12-foot-long boards in an ocean bay, a glassy lake, even a slow-moving river. Water-loving yogis have embraced SUP yoga as a practice that brings a sense of joyful freedom to an otherwise earth-bound yoga practice.

In Power of Presence SUP (P2SUP) our mission is to connect a physical practice, standup paddling, to a non-physical practice that can guide you toward cultivating true presence.

In the Western world many think of yoga as purely a physical practice, or a fitness routine. The word “yoga” has many definitions, among them “to come together,” “to unite,” and “to tie the strands of the mind together.” In The Heart of Yoga, TKV Desikachar (son of renowned yoga teacher, ayurvedic healer, and scholar, Tiramulai Krishnamacharya) discusses the physical and non-physical aspects of yoga, which we use to cultivate true presence. By focusing inwardly and connecting breath with movement, we unite our mind, body, and breath.

P2SUP can guide you to be more present with your moment-to-moment experience. Rather than getting lost in thought or exertion, you will begin to experience SUP as a moving meditation more fully.

P2SUP will guide your training so you will be able to focus on the breath. Without a certain level of awareness, your mind will follow thoughts around haphazardly as you paddle. It’s through the breath that we cultivate our ability to stay present. P2SUP can elevate your paddling experience. Too often we are on auto-pilot. P2SUP will cultivate your ability focus your awareness.

When your awareness is not powered by “presence,” you miss out on many important and helpful messages from the body, because you aren’t “here” to receive them. Presence and breath are the core components of P2SUP. If you want to learn more, CONTACT US here.

All SUP is Yoga

Posted on June 12, 2014 by Water Words

In the moment with Amber Patrick, owner of Groove Yoga Bend (http://www.grooveyogabend.com/)

Yoga is meant to meet your needs day by day and moment by moment. Practice should reflect what you are trying to bring into balance at the time whether it is body, mind or spirit.

If you’ve spent the day staring at the computer, your body may yearn for an energizing, active practice. If you’ve spent the day hiking, you may decide a soft, restorative practice is in order.

Grace and balamce with Gillian Gibree, owner of Paddle Into Fitness http://paddleintofitness.com/

Grace and balance with Gillian Gibree, owner of Paddle Into Fitness http://paddleintofitness.com/

As a standup paddler, you are likely familiar with the fast-growing practice of SUP Yoga. Practicing poses while on a standup board is art in action.

In the truest sense of “yoga practice,” a different approach is also possible. Once you SUP, your body, mind and spirit are connected like never before. The paddling stroke delivers a rhythmic burst of exercise endorphins and release of adrenaline. As water flows by beneath your board, tickling your toes, the nervous system calms down. Subtle demands for balance and being centered call for constant adjustments. Many call SUP a great core exercise. In fact, it is a practice that can soothe you to your core existence. All SUP can be practiced in a manner that delivers many benefits of yoga even if you never execute a downward dog or Uttanasana (forward bend).

Have you ever been practicing stillness while in Child’s Pose as your mind raced, thoughts tumbled or an achy “this or that” distracted? Have you ever experienced an instructor whose voice led you through a guided path to calming, focus, and a quiet meditative state? If so, you have a solid understanding of what Power of Presence SUP (P2SUP) can provide.

Imagine yourself standing on your SUP board, paddle in hand, ready for a paddle across a lake, up a river, through ocean ripples or a glassy bay. Imagine being able to put your earphones on and connecting that ordinary paddle to a powerful mind-spirit guided practice. If this sounds intriguing, simply fill out our CONTACT form, ask your questions and join in.

SUP Yoga: Power of Presence

Posted on June 9, 2014 by Water Words

Beyond the pose – P2SUP connects to your mindful presence and power of attention

What if you could incorporate some powerful aspects of a yoga practice while standing and paddling the traditional SUP way? While your body moves with powerful, rhythmic and continuous paddling strokes your mind and spirit can engage in the sort of meditation and mindfulness that enhances a yoga practice. We invite you to explore Power of Presence SUP (P2SUP)

Serenity via SUP Yoga (credit Bowen Island Sea Kayaking)

No matter where you live, if there is water there will be standup paddling. The same goes for SUP Yoga. There are hundreds of well-trained instructors leading beautiful classes for all abilities. Why do SUP yoga? There are so many reasons.

Ideally, when we do yoga on the water, we can let go of control or wanting to execute poses perfectly. At any moment, the wind or current can change everything. Whether you practice yoga the traditional way (on land) or enjoy SUP Yoga, we invite you explore a different practice – one we call Power of Presence SUP (P2SUP).

The power of presence delivers many benefits even if my Triangle pose is less than stellar

What is Power of Presence SUP (P2SUP)? Presence is a noun, not a verb; it is a state of being, not doing. Our moments on the water, on our boards while engaged in the joy of paddling are precious. To generate the most benefit and to consciously savor the experience you can enhance your SUP with “the power of presence.”

P2SUP is a series of articles and (eventually downloadable podcasts) that will guide your SUP experience. Our attitude, perspective and mindfulness designs our experience. With P2SUP we gain more than strength and flexibility of body as we paddle- our mind and spirit develop new perspective and focus. Be present and breathe!

P2SUP was inspired by my yoga practice, but does not include traditional SUP Yoga poses or movement. Come explore!

It Takes a Village

Posted on March 11, 2013 by Water Words

As March delivers more daylight and some warmer weather, we’re back on the water more often these days. Having survived this much of ski season with knees in pretty good shape, it was a surprise when I managed to make them sore when paddling. As a precaution, since a few meniscus surgeries indicate I have very little cushion and some arthritis in the old knees, I had some injectable medication called hyaluronan delivered. It is a once a week procedure over 3 weeks (ouch!)

Using some GoPro footage (which should be done again from the back-of-the-paddler view) I was able to share my technique with some experts kind enough to provide suggestions. I tired out the very good advice from Karen Wrenn, Naish team rider, over the weekend. With knee braces on, a more narrow stance and full attention on keeping my torso rotation a bit higher toward the upper ribs I had a great time! The entire process of awareness and concentration almost made me miss the awesome sun on water and mild breezes, but not quite.

Keeping my knees tracking more forward really seemed to make a difference in my ability to “drive power through the board” for consistent acceleration. Karen mentioned that I might expect more after exercise soreness in the upper ribs area when i was getting the rotation closer to what might be ideal. I can vouch for that – in a good way.

Bridget Fitzpatrick Evans joyfully shares yoga with us bright and early in the morning.

Even greater reinforcement of how a body could be gently nudged toward a new (and hopefully, better) technique came with my 6 am yoga class at Groove Yoga Bend this morning. We were going through our moving-breathing-meditation led by Bridget Evans and we were deep into Warrior Two when I noticed a light “coaching” toward moving hips to the side as arms pointed forward and back. With another barely noticeable touch, Bridget coaxed my thigh to bend just a bit more toward parallel with the ground – and “LIGHT BULB!”

It might have been 1/16th of an inch more of a torso rotation, but I caught a twinge of that upper rib exertion from the paddling and my hips moved a bit more – and there was the reminder. If patience and awareness team up, even a tough old body can learn to move in new (and more effective) ways. A little shaky and really sweaty insight.

Later as we moved into single pigeon, I babied my left knee and did a variation on my back. My cooler and healthier right knee found its way into the pose a bit easier. Breathing in and then breathing out and deepening the pose I was feeling really good about how it was all settling in. Maybe Bridget noticed some tense areas that were holding me back – who knows. Whatever, she appeared at just the right time and managed to relax some large back muscles, some teeny neck muscles and gently coax a bit more deepening of the stretch. Wow! it was such an easy transition, and reinforced hope.

Consistent practice and listening to one’s own body – partnered with professional advice – can make training an adventure and a journey. I guess the take away is paying attention – what do you think? We welcome your comments, e-mail and insights.

Elder SUP

Connecting Across Generations and Oceans

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