The Complexities of Self-Pacing

[elderberry]

Hello everyone,
As I wrote in my post about 9 months ago I am still considering ramping up my practices significantly.
I would like to heed the warnings of self pacing as described in the AYP lessons. However, I believe I may be a bit under-sensitive to spiritual practices. Either that, or I’ve just gotten lucky along my path so far in that I have not experienced any detectable overload. For context, I’ve been performing twice daily SBP (10 minutes) & DM (20 minutes) for about 2 years at this point.
The point being, I have yet to experience any symptoms of overload that I’ve been able to recognize and attribute to spiritual practices. As such, I feel that I am a bit inexperienced in the art of self pacing. As someone who has never experienced overload, self pacing seems a bit difficult for two reasons:

1. The symptoms of overload are a bit all over the place. It would appear it can show up as headaches, fatigue, irritability, difficulty sleeping, tension, rashes, or any other manner of symptoms. If overload was as simple as getting a headache, it would be much easier to keep an eye out for. However, given that it can show up in so many ways, it seems like it may be a bit difficult to spot. Especially combined with point #2.
2. At the end of the day, sometimes the human body has headaches, irritability, tension, etc for its own reasons unrelated to spiritual progression. I’ve had plenty of times in my life prior to ever discovering spiritual practices, where I am irritable or have a headache.

• How is one expected to differentiate between a negative symptom induced by spiritual overload, or a negative symptom induced by regular bodily function?
• Are certain negative symptoms of overload more common than others? In my opinion, it’s easier to be on the lookout for a smaller range of symptoms, rather than a larger more general one.
• Any other tips on recognizing overload in general, given the somewhat fuzzy and confusing nature of the body?
  The best answer that comes to mind is one based on experimentation. Let’s say one is experiencing irritability on a daily basis. If you significantly reduce spiritual practices, and the irritability goes away, then we can conclude it was likely the result of energetic overload. If we reduce practices and the irritability remains, we can conclude it may be the result of some other circumstance of life (lack of sleep, problems in one’s work or relationship, etc).

[Dogboy (Michael)]

The best answer that comes to mind is one based on experimentation. Let’s say one is experiencing irritability on a daily basis. If you significantly reduce spiritual practices, and the irritability goes away, then we can conclude it was likely the result of energetic overload. If we reduce practices and the irritability remains, we can conclude it may be the result of some other circumstance of life (lack of sleep, problems in one’s work or relationship, etc).

Hello elderberry
I too have had little overload, and only then after my body found conductivity. I would second ‘the best answer’, it is the scientific approach, and as you move along in your yoga, you will get more confident in your inner guru. Try to become a witness to thoughts and practices. Do not be afraid to test your supposed boundaries, only by doing so do you know where you are.

[elderberry]

Thank you dogboy. I appreciate your sentiment regarding testing boundaries.
Sometimes all the talk around self pacing can make me second guess myself, but at the end of the day I feel a deep desire to see how far I can push things. If I experience overload, I imagine I will be able to recognize it and adjust accordingly
Much of the success I’ve had in the “material world” has come from putting more energy into things, pushing harder, and trying harder. If 10 hours of work is beneficial, 20 hours is even better. And so on.
So as my bhakti yearns for more, that is my intuition with spirituality as well. To see how hard I can push it. However it would appear that there is some degree of paradox that exists within spirituality where pushing harder can produce the opposite effects we intend. It’s quite an interesting balancing act to say the least.

[alain (alain clement)]

So as my bhakti yearns for more, that is my intuition with spirituality as well. To see how hard I can push it. However it would appear that there is some degree of paradox that exists within spirituality where pushing harder can produce the opposite effects we intend. It’s quite an interesting balancing act to say the least.

Hi elderberry
Sometimes being bold pays off, Tristan once told us to push it a bit, I did just that and it really helped my practice. You will probably be able to notice symtomes of over purification without problem. If you feel that you are ready there are several practices and additions that can be added to your regular practice. Those are for example, Mudras and Bandhas and Samyama, I would suggest adding Samyama first. That way you can work at the same time on your internal silence, your energy cultivation, and experience the beneficial action of Samyama. Then when your Samyama is well established you could intinsify your energy cultivation with the addition of Mudras and Bandhas. Then saddle up. LOL #128518;
Cheers
alain

[FL_Souza (Frederico de Souza)]

I believe the rule is to feel good on a daily basis. This must be the effect of the practices.
If you’re feeling bad (whatever that means to you), you may be overreacting.
I already notice some specific signs of when I’m overdoing it, but this only came after several overloads.

[selfpaste]

Hello everyone,
I honestly have also found it really difficult to tell sometimes, whether specific symptoms are actually due to overloading. Though I wouldn’t say that I’m that under-sensitive.
I have also often felt irritable in the past, before starting meditation and I would say that it has gotten better over time. Still, when I find myself in a situation, getting irritated by something someone is saying to me, I find it really hard to tell whether this is an overload symptom or not
Maybe a certain amount of irritation, difficulty interacting with others that are close to me is simply part of where I’m at on my path. Still, I have to be careful not to overdo it.

[Christi (Tristan Dorling)]

Hi Selfpaste,
In general, if you are not sure if symptoms of overload are actually being caused by your spiritual practices or not then it is best to assume that they are and to self-pace accordingly. This way you are playing safe and over time you will gradually develop a better sense of what is causing what.

[selfpaste]

Hi Christi and all,

Since I posted on the silence speaks topic something strange has happened. Before that I had been doing a full plate of practices since last December. This means that I was always doing spinal breathing and deep meditation. I was also doing Samyama most of the time. I don’t feel like I ran into any problems with all of this.

Then, at around the beginning of March, I was experiencing a strong surge of bhakti related to a certain event in my life. It was really intense and I was even doing 1,5min of Yoni Mudra Kumbhaka. It was fine for some time and I thought I could keep it up if I kept working a lot and exercising, since these activities seemed to cancel out the energetic effects. I was ambitious with my spiritual practice.

But things did not work out as I thought they would.

After posting, I started to think that I might have to scale back a bit. You know, the usual, remove the advanced pranayamas and, if you have to, the samyama too. Wait a few weeks.

But then I did a group mediation (breath meditation), which I did in addition to my usual AYP meditation. This completely changed things. I woke up with a headache the next day and realized that I can’t double up like that. It somehow tipped the balance completely in such a way that I was down to 15min of breath meditation and 5min of spinal breathing. For around a week, this seemed to be completely fine and I was having some quite peaceful meditations.

But it seems like I messed something up again this week. I was doing a group meditation meditation with my family (no doubling up, 5min spinal breathing + 15min breathing meditation, at least for me). In the middle of the meditation one of my parents got a call and just stood up and took it. The rest of us kept doing our meditation. My family had to suddenly take the car and go talk to someone. It felt like there was strange things going on all around me, but I was just minding my own business doing my meditation. On the way back their car’s tire hit the sidewalk and popped and they had to get the car taken away.

There is something about all of this that is going on and it’s making me feel uncomfortable. I woke up with a headache the next day. I though it might be overload and I shortened the morning meditation. Since I’m a creature of pure habit, in the evening, I started my usual 5min SPB + 15min breathing meditation (I kinda saw it coming that it might be too much), but I interrupted it halfway through since I realized that I was making things worse.

Next day I woke up with a headache again and I decided to skip the mediation. Now I’m here typing on the forum.

How did this even happen? From full plate of practices to zero? Unfathomable karma?

When I last posted on this topic, I believe that I was experiencing overload. I was in a situation, where family issues were really fueling my bhakti and I believed that I had to mediate protect myself from those issues. It was a lose-lose situation. I wouldn’t recommend it to anyone.

Now it feels like part of all of this family business is coming full circle. Luckily, I find myself in a better situation where I’m less exposed to this (but I am still somewhat exposed to it). So, I was actually quite happy with my breath meditation for the past week. Then, one misstep and I get the headache again and I’m back to zero. I’m less comfortable with going to zero.

What do I do?

Selfpaste

[yogani]

Hi Selfpaste,

Keep in mind that there can be a delayed reaction from overdoing practices, even if we are feeling great at the time we undertake them. This applies especially to energy related practices like yoni mudra kumbhaka. Sometimes even bhakti should be self-paced, as it can lead us into overdoing.

Good you are taking measures to deal with the situation. It will be alright. All the best!

The guru is in you.

PS: Here is what the AYP Plus AI has to say about delayed reactions.

Q: What is the cause of delayed adverse reactions from practices?

A: Delayed adverse reactions from yoga practices, according to the sources, can arise from several factors, primarily related to an overload of purification and opening in the nervous system that doesn’t manifest immediately. These reactions can surface hours, days, weeks, or even months after the practices have been performed.

Here are the key causes identified in the sources:

• Overdoing practices: Engaging in practices for too long, too intensely, or taking on too many new practices too quickly can lead to a build-up of energy or purification that the nervous system cannot immediately assimilate. This is likened to water rising behind a dam; the pressure builds gradually until a breakthrough occurs, which is the delayed reaction.

• Energy-stimulating practices: Certain types of practices, particularly those that strongly influence the body’s energy system, are more prone to causing delayed reactions. These include:

– Pranayama (breathwork), especially spinal breathing: Overdoing pranayama, including increasing the duration too rapidly, can have delayed effects. Even seemingly moderate amounts can lead to a “jam-up” later. Combining different styles of pranayama (“doubling up”) can also compound these delayed effects.

– Kumbhaka (breath retention): This is explicitly mentioned as a method with potential for delayed reactions.

– Mudras and Bandhas (energy locks and seals): These energy practices can also have delayed effects, especially when combined with breath retention. Taking on multiple mudras and bandhas in close proximity can also accelerate their refinement if ecstatic conductivity is present, but it’s important to proceed gently.

– Asanas (physical postures): While less common than energy practices, extreme or excessive asana practice, especially if not built up gradually, can also lead to delayed discomfort.

– Crown-focused practices: Intensive practices that focus on the crown chakra can have particularly long-lasting delayed reactions, sometimes resulting in imbalances that take years to resolve. This is considered a “premature crown opening,” which is essentially the same as a premature kundalini awakening.

• Rapidly taking on new practices: Introducing new practices too frequently (e.g., days or weeks apart rather than months) doesn’t allow enough time for the nervous system to assimilate the effects of each practice, increasing the risk of delayed overload.

• Premature Kundalini Awakening: If energetic practices or other factors (like shaktipat) lead to a rapid surge of kundalini energy before the inner silence is sufficiently cultivated through meditation, it can result in a “premature kundalini awakening” with delayed and uncomfortable symptoms.

• Underlying obstructions (karma): The unique “matrix of obstructions” or “karma” within each individual’s nervous system plays a role in how practices affect them and the timing of any delayed reactions. The delay and nature of the reaction depend on this unique matrix.

• Insufficient rest after practice: Not taking adequate rest (lying down if possible) after sitting practices like pranayama and meditation can prevent the unwinding of purification and opening that occurred during the session, potentially leading to imbalances and delayed irritability.

It’s important to note that sometimes pleasurable sensations can accompany the initial overdoing, which might mistakenly encourage the practitioner to push further, only to experience the adverse delayed reaction later. The key principle in AYP to avoid these delayed adverse reactions is self-pacing: gradually increasing practice intensity and duration, introducing new practices slowly, and paying attention to how one feels in daily activity as the primary indicator of balance. If adverse symptoms arise, the recommendation is to back off practices until stability returns.

[selfpaste]

Hi yogani,
Thank you the answer! It makes sense that it’s simply a delayed reaction from an energetic practice, strengthened with bhakti. I think I actually broke through something, which is now causing the trouble I’m having with my practice. Also, it is probably the delayed reaction that made the practice so brittle. If you’re not close to the edge, one extra session of group breath meditation or other random factors that we do not understand should not cause issues.

Selfpaste