oPENING AND CLOSING THE SHOP

As contemplative Yogi Doulas, we like to “Open the Shop” each time we are ready to serve. It allows us to leave our baggage at the door and to create a safe space to freely be of service. We practice this technique every day – in the morning, if you are able, and/or before you begin your doula work. Aim for 10-15 minutes (longer, if desired).  We find that a good roadmap for creating your personal Opening the Shop ritual includes the following:

 

Centering

Sankalpa

Breath 

Movement

Return to Sankalpa

 

Sample Practice:

 

Centering:

Find a comfortable sitting position. If you’re in a chair, make sure your feet and ankles are uncrossed and your feet are making full contact with the floor. There’s an invitation to place one hand on your heart, another hand on your abdomen. Close your eyes, if you’d like. Find your breath. Notice its texture and temperature. Follow it.  Start at your nostrils, travel down your throat, feel your lungs expand and your diaphragm relax. 

 

Reverse:

Feel your body respond to your breath. Is there a place in your body that is an anchor for your breath? Let this be your home base. The place you can come back to if your mind wanders or ruminates. Let this be a safe space if you’re feeling nervous or agitated. Imagine a color. What color do you see? With every breath, can you imagine this color spreading out to fill your entire body? Permeating every cell of your body, all the way to the tips or your fingers to the tips of your toes. Imagine it radiating out to the tips of your hair.  

 

Sankalpa:

From this place of complete integration, there is an invitation to set an intention for your practice. You may consider starting simply with an “I am” statement. “I am” is a complete sentence, or you can add a word to the end. Examples are: I am safe. I am strong. I am here. I am at peace.

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Bee’s Breath:

From a comfortable sitting position, gently place your two middle fingers on your closed eyes – being careful not to press into the eyes, use your thumbs to plug your ears, and let your other fingers rest gently on your face. This shuts off our external stimuli and allows us to focus inwardly. Bringing your attention to your lips, gently hum on your exhale, inhaling through your nose. Repeat 10 times.

 

Stretches/Movement:

• Sitting

  • Cat/Cow (can be done sitting or on all fours). Repeat for 10 rounds of breath

    • Cow: On your inhale, extend your spine, lifting your chin and chest.  

    • Cat: On your exhale, round your spine, tucking your chin to your chest

  • Arms up, inhale; arms down, exhale

  • Climb the rope

    • With arms extended above you, reach up towards the ceiling one arm at a time. Work with stretching your right arm up as you inhale, left arm up as you exhale – as if you’re climbing a rope. Repeat for 10 rounds of breath.

• Standing

  • Helicopter

  • Monkey Stretches

  • Bowing

 

Closing the Shop

 

Being with those who are dying is a sacred experience, and the space we do this in is sacred. One of our challenges at ABODE is how to best release the energy that builds up during a shift.   

 

Just as Opening the Shop is so important before you begin your service, “Closing the Shop” is just as important. It’s a ritual. It allows you to keep your energetic bank account balanced and ready for the next day.

 

We find a good roadmap for creating your personal Closing the Shop ritual includes the following:

 

Sankalpa

Breathwork

Simple Stretches

Gratitude

Gesture

Self-Care Practices

 

Sample Practice:

 

Sankalpa: 

Repeat the sankalpa you stated when you opened your shop.

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Breathwork:

Can be done lying down or sitting. Place one hand on your heart, one hand on your abdomen. Notice your breath. Notice its texture and temperature. Gently, on your exhales, hum softly. Notice how this may extend the exhale, which activates the parasympathetic nervous system. The vibrations of the hum also help usher in feelings of relaxation and ease through vagal nerve toning. Try this for 10 breaths.

 

Simple stretches:

• Cat/cow (can be done sitting or on all fours)

• Arms up, inhale; arms down, exhale

• Climb the rope

• From a lying down position: knees to chest and gentle rocking back and fort

 

Gratitude: 

Think of one thing you’re grateful for.  You can journal or meditate on your gratitude.

 

Gesture: 

A simple gesture can be effective in indicating to yourself that you’re done with your shift. We like to brush ourselves off and give ourselves a high five and/or a hug.

 

Self-Care Practices: 

Depending on the time of day, a contemplative walk may feel nice – or perhaps a gentle yoga practice or warm bath.