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5 Daily Mindfulness Practices

By Meditation

Mindfulness is a term that is often brought up but… what does it really mean? Mindfulness refers to a state of awareness of the present moment and it arises from paying close attention to current experiences without judgement. Daily mindfulness practices can of course be done with meditation which is the ultimate way to slow down, become aware, regulate emotions and thoughts, and relieve stress.

Why Is Daily Mindfulness Practices Important

women doing Daily Mindfulness PracticesMindfulness, however, does not necessarily require a meditation practice which is good news if you have a busy schedule and do not have time to set aside to meditate. Let’s explore some simple yet effective ways that you can do daily mindfulness practices.

1. Being Mindful During Conversations

Have you ever had a conversation with someone and while they are speaking, finding your thoughts drifting elsewhere? How about glancing at your phone while talking to someone or even worse, scrolling through social media or texting during a conversation? Sometimes it’s not a matter of disrespect and maybe instead it’s due to the fact that our minds are racing, we’re distracted, and not aware of the present moment. If you find yourself distracted and distant in conversations, practice mindfulness by maintaining eye contact and turning off your phone or keep it far away from you. Additionally, when the other person is speaking, listen to their tone of voice and the context of the conversation carefully and reply accordingly. This might seem like an unnecessary step but often times, people aren’t truly listening and instead they are constructing what they are planning on saying next. Truly listening, with judgment, and adding value with your response instead of a random statement is a wonderful way to practice mindfulness.

2. Being Mindful During Exercise/Yoga

This same concept applies to exercising and doing yoga; is your mind elsewhere during this time? Practicing a mind-body connection during a work out actually makes the exercises more effective. For instance, while you are lifting weights, if you focus on how your muscles feel as well as your breathing instead of a random thought, you will be able to lift more weights. Bringing your awareness to your body during strenuous activities allows your body to perform at its best by engaging your muscles to their fullest ability. If you find this difficult, try working out without headphones and simply focusing on deep inhales and exhales while exercising and bringing your attention to how your body feels. Practicing mindfulness on the mat might seem intuitive but you might be thinking about an array of different things while doing yoga without even noticing it. Shifting your attention to your breath and the alignment of your body during yoga allows you to receive the full benefits while immersing yourself in the present moment and connecting with yourself on a spiritual level.

3. Being Mindful While Eating

How long does it take you on average to eat a meal; 30 minutes, 1 hour? Many of us are eager to sit down and eat when we’re hungry and often times, we don’t even chew our food appropriately let alone consciously enjoy every bite. By eating slowly and chewing thorouhgly, we are able to enjoy the flavors of our food far more than when we rush to empty our plate. One way to practice this is by eating 3-5 small meals throughout the day so that you have an appetite before eating, but you are not starving and you can control the speed at which you are consuming the meal. Apart from how fast we eat, mindful eating also has to do with what we eat. Cooking is a wonderful way to incorporate mindfulness into our lives because we are aware of each and every ingredient that is going into our body. Being vegetarian or vegan is also something to potentially consider in the context of mindful eating because of multiple health benefits and the effects on animal welfare and the environment.

4. Being Mindful While Breathing

women at home doing Daily Mindfulness PracticesPracticing mindful breathing is simple in theory but not that simple in practice. Breathing is an ongoing and automatic function of the body that we usually don’t put too much thought into. By bringing our awareness to every inhale and exhale, our breathing becomes more conscious rather than passive. The idea is to simply observe the breath without necessarily altering it. By shifting attention to the breath, especially during stressful or overwhelming moments, you will feel more relaxed, collected, and calm. Another way to practice mindfulness while breathing is by taking a deep inhale, holding your breath for a few seconds and then releasing any tension through a deep exhale. Repeat this as many times as needed in order to relieve stress. The beauty of mindful breathing is that it turns a reflexive behavior that we take for granted into a conscious act.

5. Being Mindful of Daily Experiences

Routines lead to habits which lead to a decreased response to stimuli in our daily lives. To put simply, when we do the same thing day after day, we sometimes forget to fully enjoy every aspect of it and actions become automatic. There are some simple changes that you can incorporate into your routine that will allow you to become aware of and appreciate everything you experience. When you make a cup of coffee or tea in the morning, feel the warmth of your mug on your hands and enjoy every warm, delicious sip that you take. While taking a shower or bath, observe the way that your body feels and how wonderful it is to feel warm and clean. Overall, learning to pay attention to the little things in our daily lives allows us to enjoy them so much more.

Learn More About Daily Mindfulness Practices With YogaRenew

Increased awareness can be applied to each and every thing that we do that we normally take for granted such as driving, walking, eating, drinking, resting, breathing, talking, and exercising. Practicing mindfulness heightens our senses and enriches our experiences while teaching us that nothing should be overlooked or taken for granted. Become a yoga teacher and master mindfulness with YogaRenew.

06/03/2019
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6 Ways That Mindfulness Reduces Stress

By Meditation

Shifting into a conscious state of mind, focusing on the present moment, and increasing overall awareness is often referred to as mindfulness. Practicing mindfulness consistently has multiple benefits such as improved general health, pain relief, academic success, increased self-awareness, better attention span, increased sense of gratitude, and stress relief. Reducing stress is a common motivation to practice mindfulness, often through meditation, because it is truly effective at doing so. Stress is experienced by all of us, to some degree, and the good news is that there is a simple and holistic way to relieve it… through a daily practice mindfulness.

How Mindfulness Can Help Stress

Mindfulness can be practiced through meditation or simply through a more aware and conscious view of our experiences and feelings. There are many ways that mindfulness helps to reduce stress by making us feel calmer, allowing us to regulate our emotions, by reducing activity in the amygdala, and by teaching acceptance, awareness, and gratitude.

1. Developing a Calm Demeanor

It is not a surprise that practicing mindfulness makes us feel calmer; the question is how exactly? Mindfulness meditation reduces the production of a stress hormone called cortisol, resulting in relaxation. Most of us are continuously thinking about errands, social interactions, future plans, and responsibilities which can be anxiety-inducing and overwhelming. Thepresence of this ongoing, inner chatter hinders our ability to focus, be aware, and truly enjoy the present. Practicing mindfulness is a wonderful way to press pause, set everything aside, and re-connect with yourself. Setting aside even 5-10 minutes daily to breathe and meditate is incredibly beneficial for your physical, emotional, and mental well being. Ultimately, you feel calmer, more composed, and more focused.

2. Better Emotion Regulation

The ability to regulate one’s emotions is important because it can lead to mood improvement (ideal for those who experience many ups and downs) and long-term well being. Emotions directly affect our moods which is why it is important to develop another sense of awareness of ourselves through mindfulness. By practicing mindfulness, you can condition yourself to pay more attention to the different feelings and sensations that you experience on a daily basis. Overall, by being more aware of emotions, we are able to experience more compassion, empathy, and understanding while not allowing negative emotions to affect us as much. One incredible benefit that mindfulness meditation offers is resilience which is a buffer when dealing with emotional highs and lows. Set time aside, especially during moments of stress, and simply become aware of what you are feeling. Without trying to suppress anything, observe the effects of your emotions on your body and your mind with patience.

3. Acceptance

The practice of mindfulness has a beautiful way of teaching acceptance and essentially, how to be at peace with your surroundings without trying to alter them. Passing judgment is a common human tendency that is difficult to shake off however, mindfulness allows us to develop a neutral stance towards the feelings and thoughts that we experience. The ability to observe your thoughts passing by, one by one, without trying to alter or criticize anything can be achieved through mindfulness meditation. Accepting feelings of stress and allowing them to pass instead of fighting those feelings makes stress more bearable. The imperfections and difficult moments of life make the good moments even better which is why accepting adversity is so important in terms of combatting stress.

4. Less Activity in the Amygdala

To put simply, the amygdala refers to a set neurons in the brain which is responsible for the processing and regulation of emotions, memory, and survival instincts. This part of the brain is also stimulated when we experience stress and fear. Practicing mindfulness consistently can actually allow us to be more self-aware and concentrated while making better decisions to the decreased activity in the amygdala. Other benefits also include better problem solving skills while facilitating learning and of course, relieving overall feelings of tension and stress. Simply mindfulness habits such as becoming aware of how food tastes and eating slowly, breathing deeply, listening carefully, and focusing on how your body feels while working out can provide these benefits.

5. Increased Awareness

The concept of increasing your overall awareness has already been briefly mentioned but let’s dive deeper into this concept. Most of our actions tend to be automatic due to habit and routines such as eating, drinking, resting, walking, talking, etc. Basic human functions are often taken for granted and of course, this is normal. When we are exposed to something long enough to repeated stimuli, our response decreases just like how we notice the scent of a candle in a room but after a while, we do not notice it anymore. By increasing awareness through mindfulness, we are able to notice and uproot negative tendencies while choosing not to respond with stress or panic in difficult situations. With awareness comes appreciation of the wonderful things we experience daily along with a newfound sense of well-being. That being said, when mindfulness is implemented, awareness eliminates stress.

6. Increased Sense of Gratitude

It’s easy to overlook the beautiful scenery that we see every day and it’s easy to take things for granted. It’s also easy to forget the blessings that exist in our lives because we are used to them being there. Gratitude is an incredibly powerful feeling that can overpower stress. With a mindfulness practice, you become aware of absolutely everything, internally and externally. Then, you go on to accept everything that you are experiencing as part of your journey. After awareness and acceptance, comes gratitude for everything, physical and nonphysical, that surrounds you. It’s difficult to feel stressed and tense when the feeling of gratitude overwhelms you; although your adversity is valid and should not be suppressed, focusing on the good things and people in your life makes difficulties seem manageable and temporary.

Learn More About Mindfulness From YogaRenew

Practicing mindfulness, either through meditation or other habits, on a daily basis can provide incredible benefits for your mind and body regarding stress relief. By accepting, becoming more aware, feeling grateful, and embracing a calm demeanor through mindfulness, stress can be reduced. Reach out to YogaRenew for more information on mindfulness.

06/03/2019
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5 Yoga Poses To Boost Your Productivity

By Yoga Teacher Training

It’s no secret that yoga has so many benefits from building strength and flexibility to finding calm and stillness of the mind – but did you know it can also help to boost productivity? Although most associate yoga with relaxation, the practice is also nourishing for the central nervous system and can help boost energy and motivation.

Poses To Increase Productivity

The next time you are needing an increase in productivity, take a moment to pause and try one of these five poses instead of going for that second (or third) cup of coffee. You’ll be glad you did!

1. Easy pose (Sukhasana)

women sitting on the floor with legs crossedSometimes with a lack of productivity all you need is to reduce distraction and get still by centering yourself. Easy pose is the perfect way to accomplish this.

To get into the pose you simply come to a seated cross legged position. You can allow your hands to rest wherever feels most comfortable for your shoulders. There is also the option to take a mudra, which is a hand gesture used to facilitate the flow of energy in the subtle body. Gyan mudra, known to promote concentration, is taken by bringing your thumb and index finger to touch.

Once you arrive in your easy pose take about 5 to 10 slow even breaths to help you center and realign. Afterwards you will notice a sense grounding, more ease, and, hopefully, increased concentration for productivity.

2. Downward Facing Dog (Adho Mukha Svanasana)

women in downward dog pose with arms strait and legs strait on floodOne of the benefits of mild inversions, like Downward Facing Dog, is its energizing qualities. Whenever your heart is placed over your head the brain is supplied with more oxygen as blood flows which increases concentration and mental function.

To get into the pose, start in a table top position on your hands and knees. Tuck your toes and lift your hips creating a shape of an upside down “V”. Feet are about hip distance apart or wider and you will press firmly into all points of your hands especially between your middle finger and thumb. Lengthen your spine by lifting your tailbone towards the sky and gently press your belly towards your thighs taking the gaze between the feet.

Find about 5 breaths in this posture and experiencing the benefits of “resetting” the nervous system.

3. Tree pose (Vrksasana)

women holding tree pose with strait armsChallenging your balance is one sure way to boost productivity. Whenever your center of gravity is confronted you are forced to tune your drishti, or focal point, in order to be successful.

Find Tree pose by balancing on one leg, opening the hip of the opposite leg and either placing the foot at your ankle as a kickstand, at the shin, or above the knee.

Make this pose more difficult by reaching the arms towards the sky overhead or closing the eyes. By shifting your balance you are forced to check in and make adjustments through your body in order to stay lifted. Regular practice of this pose can improve concentration, balance, and coordination.

4. Camel pose (Ustrasana)

women showing how to properly hold a back bended yoga poseHeart opening or back-bending postures like Camel pose help to quiet all of the chatter in the mind. Some consider this pose to be quite challenging as you are vulnerably opening a part of your body that is often shielded and protected, your heart.

Beginning in a kneeling position on your knees, bring your hands to your low back with fingers pointed down as if you were going to slide them into your back pockets. Slowly shift the hips forward as you draw the elbows and shoulder blades towards one another creating an opening through your thoracic spine. Slowly work towards the fullest variation by bringing your hands to the back of the heels as you continue to shift your hips forwards.

Camel requires a great deal of concentration and focus on the breath which is sure to increase productivity as well as help with your posture if you are sitting at a desk all day.

5. Mountain pose (Tadasana)

women standing still before taking action for a yoga poseAs a pose that seems pretty simple and straight forward, Mountain pose offers great benefits of improving concentration and focus in order to be more productive.

Beginning in a standing position with your arms at your side, roll your shoulder blades down the spine and bring your hands to face forward. Notice the grounding through all points of your feet, perhaps lifting up the toes and rooting them back down. Activate your quadricep muscles in your thighs by slightly lifting the knee caps, and hug your belly button up and in towards your spine.

For an extra boost, bring your hands to your hips in order to bring yourself into a power position and take a few grounding breaths to build confidence.

Learn More Poses With YogaRenew

Standing proudly and with intention can surely ignite your focus in order to be more productive. To learn more poses you can teach work with YogaRenew.

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05/21/2019
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Yoga Breath, Flexibility, and Balance… On and Off the Mat

By Lifestyle & Wellness

When I started going to Yoga classes, I thought it was only about flexibility. I also thought you could be good at Yoga. Group meditation and breathing exercises were the part of class where I peaked through closed eyelids, sizing people up to see who my “competition” would be.

Basics Of Yoga Breath, Flexibility, and Balance

women rolling mat after working on Yoga BreathI’ve always been involved in athletics. Although I wouldn’t necessarily call myself an athlete – the competitive nature of sports has carried over into my fitness regime. I’ve always wanted to be the strongest, fastest, or comparing the number of reps I get in before taking a rest break to the gal next to me. Through my yoga practice, I’ve learned three important things that allows me to maximize workouts so that when that competitive edge creeps up on me, I know I can crush my goals! Through finding my breath, improving my flexibility, and gaining more balance I can bring enjoyment, ease, and productive to all activities – whether it’s running, lifting weights, or going for a 90 minute Bikram session.

Breath

I remember playing soccer in highschool, making a sprint all the way down the field when a play changes only to feel like I was going to blackout. I always held my breath during those really intense pushes and took this practice into my workout sessions. You can listen to your personal trainer or group instructor when they say “inhale on the way down, exhale on the way up” – but actually making it a natural part of your workout routine takes practice. The lengthening and contracting of your muscles move in time with your breath.

In Yoga, the movements are the same: inhale, upward dog, exhale, downward dog. When you find yourself on the mat at the beginning of practice, the first thing you do is to clear your mind, and draw yourself into your practice by regulating your breathing. By keeping a regular breath; it focuses your mind, creates discipline in your practice, and helps you crush your fitness goals at the same time.

Breath = Discipline.

Flexibility

Gaining flexibility allows for a deeper range of motion, so you get more out of your practice, and exercise. It also gives you access to your muscles that you may have lost over time. Flexibility strengthens and protects your muscles so you are less apt to injure yourself in daily life – for example during a game of tag with your children or grandchildren – or jumping over that bigger puddle in the parking lot if you need to. If you think about flexibility in terms of range of motion, it opens up a lot more possibilities during your workouts. Increased flexibility will allow you to jump higher and step further for a deeper lunge. It’ll also keep you from getting stiff a few days later after an intense workout.

Balance

class working on Yoga Breath in a classWhen you think of balance on the mat, you may think of the “I can stand on one foot with my eyes closed for 30 seconds” kind of balance. Balance in yoga helps us to bring balance into our lifestyles. As you go through your asanas, it forces you to use several muscle groups; moving from a stretch in Downward Facing Dog to tightening the core – to hopping in between the hands – to flexing the triceps to hover just above the mat in Chaturanga. In Tree Pose, you also encounter the need for flexibility and strength to find the balance you need when you tuck your foot, lift the chest, move your hands to heart center and dare to close your eyes.

But balance can be much more deeper than that. Balance can also give you the confidence to go through your day-to-day life and not think about your physical limitations. During a particular sweaty and difficult Bikram Yoga session, I always remember my instructor reminding the class, “you practice Yoga so your body doesn’t keep you from living your life.”

You need balance to hop over that puddle in the parking lot. You need balance to pick up something up with your toes while cradling your sleeping child in your arms. You need balance to bound up the stairs to the front porch to wrap your loved ones in your arms.

You need balance to crush those squats while crushing your New Year’s resolution to get in shape. You also get balance when other things align like finding your breath, staying with your breath and perhaps pushing through that 13th mile in a marathon.

Learn More About Yoga Training

One could say that practicing Yoga is an essential part of a fitness routine. The mat is a space to find the discipline you need to stick to your goals in life and crush them. It also gives you the headspace to prepare you for the journey off the mat. To learn more about yoga training reach out to YogaRenew.

04/30/2019
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8 Beach Yoga Poses

By Yoga Teacher Training

Needless to say, the restorative and relaxing effects of yoga compliment the scenic and serene atmosphere of the beach. Working in Catalina Island during the summer inspired me to embark on my yoga practice while expanding my knowledge about the physical, mental and spiritual benefits of yoga. You can always use a towel or yoga mat to support your postures or simply embrace the imperfect, sandy foundation beneath you. Sand can be especially beneficial for practicing challenging and balancing poses because it provides a soft cushion for your body if you happen to fall out of a pose.

8 Yoga Poses for the Beach

The beauty of sand is that it conforms to your body; you can create small mounds to support your knees or flatten it out entirely to support your forearms during inversions. Let’s not forget the fresh, salty breeze and the sound of ocean waves complimenting your beautiful flow. I’m eager to share some excellent asanas for your next seaside practice which will make you fall in love with yoga all over again.

1. Downward Facing Dog (Adho Mukha Svanasana)

women on the beach holding a downward dog pose in the sandThis pose is very popular in yoga sequences, especially in vinyasa yoga. The benefits of Downward Facing Dog include stretching the hamstrings, calves, shoulders and hands while strengthening the legs and arms. It also makes your feel energized and helps calm the brain which makes it an ideal pose to relieve stress. This classic yoga pose can be practiced pretty much anywhere however, practicing it on the sand can allow your body to sink even deeper into it. Begin in tabletop position with your knees stacked directly under your hips and your wrists stacked under your shoulders. Exhale while tucking your toes and lifting your knees off the sand. Spread your fingers and press your hands down in front of you while straightening your back as much as possible. Gently bend your knees, one at a time, working your way into your own version of Downward Facing Dog. Bring your gaze towards your feet while aligning your hand with your spine creating a straight line. Take a few deep breaths and when you’re ready to exit the pose, gently lower your knees back onto the sand into tabletop position and release into Child’s Pose.

2. Tree Pose (Vrksasana)

women on the beach holding a tree pose on a mat in the sandI don’t know about you but something about being by the ocean provides peacefulness and balance to my body and soul; why not practice a pose that embodies that? Benefits of this pose include stretching the thighs, core and shoulders while strengthening the spine, thighs and calves. Tree Pose is a great way to ground yourself and focus on your breathing while improving your balance. Begin in Mountain Pose (Tadasana); inhale while lifting your arms towards the sky and exhale, bringing your hands by your heart. Choose a focal point to provide balance and slowly lift your right foot off the sand and place it on your left ankle. Taking your time, lift your right foot further until it reaches the side of your left knee. Take a few deep breaths here and whenever you’re ready. return to Mountain Pose; repeat this pose on the opposite side.

3. Shoulder Stand (Sarvangasana)

women in the sand holding a pose with her legs pointed in the airThis might seem like an odd pose to practice on the beach but the combination of an inverted posture and a serene, ocean atmosphere will undoubtedly relax you to the core. Be cautious when practicing a shoulder stand because it is definitely e a more advanced pose. The benefits of this pose include relieving stress and depression, strengthening the glutes, arms, core, legs and arms as well as improving digestion. To get into this pose, start by laying down on your mat (or the sand) and bring your knees towards your face. Bring your hands to your hips to support your lower body and lift your hips and legs towards the sky while trying to keep them straight. Take a few deep breaths; to exit the pose, slowly lower your hips and legs to the ground. You can also choose to stay in a shoulder stand in order to transition to the next posture. The best part? Even if you happen to lose your balance during this asana, the sand provides a soft cushion to avoid injuries.

4. Plow Pose (Halasana)

women on the beach holding a back bend foldThis pose is excellent at reducing back pain and stress, calming the mind and stretching the spine and shoulders. To get into this pose, simply begin in a shoulder stand and slowly bring your extended legs back towards your head until your toes touch the mat behind your head. Remember to bring your chin away from your sternum and keep your hands on your lower back for additional support or release them onto the mat and stretch them behind you. This pose can be held for a few minutes; when you feel ready to exit, bring your hands to your lower back again and exhale while slowly lowering your legs down towards. This a a great pose for the beach because it encourages deep relaxation and stress relief.

5. Bow Pose (Dhanurasana)

women laying on the mat holding her feet with her handsTake a deep breath and say goodbye to any tension. Being by laying on your stomach with your arms extend by your sides with your palms up. Take a deep exhale and reach for your heels with your hands while bending your knees. Hold onto your feet while trying to lift your thighs slightly off the mat and gaze forward. Keep i mind that it might be harder to breathe in this posture but make sure to keep breathing steadily. Stay in this pose for about 30 seconds and release your legs and arms towards the mat while taking a deep exhale. The benefits of this pose include improving your posture, strengthening the back muscles and stretching your thighs, core, chest, throat and hips.

6. Pigeon Pose (Kapotasana)

women on the beach laying with one leg folded in the sandThis pose is wonderful at lengthening the hip flexors, preparing the body for backbend poses as well as opening the hip joint and reducing stress and anxiety. Begin in seated position with your feet tucked under your glutes. Extend your right leg back on the mat while keeping your left leg bent in front of you. Take a deep inhale and as you exhale, release your body onto your front leg and extend your arms on the mat in front of you. Try to bring your forehand to touch the mat and close your eyes. Take a few deep breaths, allowing your body to sink even deeper into the pose with every exhale. To exit the asana, slowly walk your hands back up towards your torso and return to seated position.

7. Easy Pose (Sukhasana)

women on the beach holding a crossed leg poseNow, let’s take a moment to sit still and breathe. Sit comfortably with your legs crossed, your spine straight and your hands in your lap. Close your eyes and take several deep breaths, trying to hold your inhale for a few seconds before exhaling. Try to eliminate any stressful or negative thoughts while bringing your entire focus o your breath. While continuing to breathe deeply, bring your attention to the sound of the ocean waves crashing endlessly against the shore, one by one. Inhale the fresh, salty breeze and feel your body sinking heavily into the sand.Let go of any fear or stress about what will happen tomorrow or the day after because all that is guaranteed is this moment, sitting cross legged on the sand in front of the vast ocean that covers our beautiful planet. In this moment, you are blessed and all you can do is immerse yourself in gratitude. You can attempt the Ujjayi breath which is often referred to as the “oceanic breath” and it is used to synchronize your breathing with the asana. This wonderful technique will enhance your yoga practice as well as increase the oxygen in your blood, relieve tension, detoxify your body and mind as well as help to increase your mind-body awareness. The Ujjayi breath consists of breathing through your nose, inhaling deeply and exhaling slowly through your nose. To practice, open your mouth and exhale making a “ha” sound. Noe, try this with your mouth closed but maintain the intensity of your exhalations. Every time your exhale, it should sound like ocean waves and this technique is ideal to practice while you’re in easy pose, during hatha yoga or simply when you’re stressed or frustrated.

8. Corpse Pose (Savansana)

women laying on a mat on the beach during a sunny dayThis posture will help you relax even more after getting out of Easy pose. Lay down on your mat or the sand with your legs extended in front of you and your arms by your sides with your palms facing up towards the sky. Close your eyes and bring your awareness to your breath once again but this time, don’t force deep inhalations or exhalations; instead, breathe naturally and simply bring your attention to your breathe. Allow the soothing sounds around you to increase your sense of mindfulness and purpose. The benefits of this asana are endless, a few of which are body awareness, stress reduction, better sleep quality and deep mind relaxation. This asana can be held for anywhere from 5 minutes to an hour and it might just end up in a wonderful nap in the sun.

Start Your Yoga Beach Session

What are you waiting for? Head to the beach and take some time to indulge in these asanas; you deserve that time to gain perspective and awareness. Take the time to leave any stress that you might be experiencing behind and relax yourself physically, mentally and spiritually. The past has already happened and the future is uncertain so all that really matters is this present moment, right here, right now. Submerge yourself in an abundance of spiritual awareness, gratitude and bliss.

Let’s ride your wave, together.

Namaste.

 

Looking to lead yoga classes of your own on the beach? Get started on your yoga teacher training online with YogaRenew.

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04/26/2019
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5 Yoga Poses For Inner Strength

By Yoga Teacher Training

Confidence and inner strength are such powerful tools in achieving productivity, success, and happiness. Yoga is a wonderful way to develop and nurture your sense of inner strength. because it is not just a physically strengthening and revitalizing practice but it’s also a sign of positivity, love, and self-care towards yourself. Taking the time from your busy routine to still your mind and breath as well as focus on your physical, mental, and spiritual well-being builds your sense of self-worth. As you progress in your practice, you will learn that yoga is physically challenging and the stronger you get on the outside, the stronger you will feel on the inside.

5 Yoga Poses For Inner Strength

Being able to persist in your practice with patience, understanding and forgiveness will nurture your sense of inner strength over time. Take time to practice this yoga sequence to eliminate feelings of self-doubt and reveal your inner peace and strength!

1. Warrior I (Virabhadrasana I)

women in green top showing how to do lunge poseThe image of a warrior is illustrated by strength, courage, persistence, and confidence which is exactly what the Warrior asanas exude. The rich symbolism of the Warrior asanas refers to the underlying story of the Hindu warrior, Virabhadra. Warrior I is a beautiful posture that will empower you and activate your inner warrior by improving your strength and flexibility. Begin in Mountain Pose (Tadasana) and gently step your feet a few feet apart from each other. Reach both of your arms up towards the sky with your palms touching while bringing your gaze up towards your hands. Next, slightly turn your left foot to the right so that your toes are pointing to the left of your body. Gently rotate your torso to the right and bend your right knee while making sure that your knee does not pass your toes. Hold this asana for 30 seconds-1 minute while focusing on your breath and channeling feelings of confidence and strength. Slowly release back to Tadasana and repeat this posture on the other side.

2. Warrior II (Virabhadrasana II)

women in single lunge pose showing how to do it rightTransitioning into Warrior II will combine balance with core strength as well as ultimate focus. After Warrior I, return to Mountain Pose (Tadasana) and bring your left foot a few feet back on the mat while bending your right knee into a lunge without your knees passing your toes. Extend both of your arms by your sides so that they are parallel to the mat aligning straight with your legs and bring your gaze forward. Make sure that your torso is twisted to your left and draw your shoulder blades down your back. Take several deep breaths here while pressing down with your feet and engaging your core. This asana is beneficial for your entire body because it strengthens your shoulders, arms, and legs as well as improves your balance and stability. Warrior II will improve your ability to concentrate and focus with more clarity while building your physical and spiritual strength.

3. Warrior III (Virabhadrasana III)

women in green top explaining how to properly do poseReturn once again to Mountain Pose (Tadasana) and take a moment to bring your focus back to your breath. Warrior III requires significant balance and focus which are best achieved when your mind is not wandering. The benefits of this empowering asana include improved coordination, stability, and balance, strengthening of the legs and core as well as a deep stretch of the upper body. Take a deep inhale, reach your arms up towards the sky and on your exhale, slowly lift your left leg off the mat while lowering your torso forward. Allow your arms to lead your torso until it is parallel with the mat and so that your body creates a “T” shape. Flex your left foot and press firmly with your right foot, spreading your toes if that helps to maintain your balance. Hold this asana for several breaths while focusing on finding your center of gravity. To ease out of this asana, slowly return to Mountain Pose and bring your hands to your heart in prayer position.

4. Tree Pose (Vrksasana)

women holding tree pose with strait armsThe grounding essence of standing asanas foster feelings of confidence and strength. This particular asana relies on balance, stability, and firmness while encouraging a confident demeanor. Begin in Mountain Pose (Tadasana), another simple yet empowering asana and as you inhale, reach your arms above your head with your palms touching each other. At the same time, ground your left foot and slowly lift your right foot so that it is hugging your left ankle. As you find your center of gravity, steadily slide your right foot up your left leg until it reaches your shin or the side of your knee. As you exhale, focus on your balance and imagine your body grounded into the mat like a tree deeply rooted in the soil. Stand tall and proud in this asana as you embrace your inner and outer strength. Hold this asana for several breaths and return to Mountain Pose.

5. Chair Pose (Utkatasana)

girl holding standing squat poseThis asana is often called the “seat of power”, “fierce pose” or “lightning bolt pose” which all embody the asana’s empowering and strengthening properties. Chair Pose involves strength and perseverance because your body will immediately feel challenged when entering this asana. Begin in Mountain Pose (Tadasana) with your feet hip-width apart. As you inhale, reach your arms up towards the sky while slowly bending your knees and squatting down as if you are sitting in a chair. Press firmly through your heels and try to bring your focus to how your body is feeling; if your thighs are aching, try to meditate on this sensation. Find your balance here and remember not to resist this asana even if your body wants to ease out of it right away. After several breaths, return to Mountain Pose and bring your focus back to your breath. If you wish, reach your toes with your arms and twist from side to side in a Forward Fold to relax your arms and stretch your hamstrings. Persisting through Chair Pose provides all of the physical benefits of this asana such as strengthening the legs and back, stretching the chest and shoulders as well as a stronger sense of self and confidence.

These empowering asanas incorporate strength, balance, and confidence to eliminate feelings of self-doubt and promote a sense of self-worth. Everyone experiences moments of uncertainty however, your yoga practice can be a powerful tool in changing the way you see yourself and accumulating inner strength. Next time you feel overwhelmed, grant yourself permission to take time out of your day and find your inner strength on the mat.

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04/03/2019
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7 Yoga Poses For Letting Go

By Lifestyle & Wellness

In order to evolve as humans, we must be able to let things go. Whether you are dealing with stress, anger, sadness or any other kind of distress, now is the time to relieve yourself of those negative emotions that are weighing you down. Holding grudges and accumulating feelings of resentment stunts your spiritual growth and ends up being detrimental to your well-being and your practice.

7 Yoga Poses For Letting Go

A new year is coming and there is no room to dwell in the past because there is so much pure and positive energy that you can open your heart and soul to. Let’s take a moment and honor change, regrowth, and the present moment. Yoga is a wonderful way to shift your focus from anything painful that might be occupying your mind to something free and wholesome. The yoga poses below can be practiced in order to form a sequence or individually if you need a moment to recollect your thoughts and take a deep breath to release any lingering bitterness.

1. Balasana (Child’s Pose)

Child's Pose on a yoga mat

The word “balasana” comes from the Sanskrit words “bala” which means child and “asana” which means pose. This beautiful and humbling asana is often practiced at the beginning and end of sequences.

Child’s Pose is also a wonderful way to rest between challenging asanas and the benefits are numerous. Practice this asana to relax your muscles, stretch your hips, ankles and thighs, release tension in your back and shoulders as well as reduce stress and anxiety.

How to get into child’s pose:

  1. Begin in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips.
  2. Gently shift your weight to your hips and sit back onto your heels trying to bring your big toes to touch each other. Take a deep breath and lower your torso towards the mat extending your arms in front of you or letting them rest by your sides reaching for your heels.
  3. Bring your forehead to the mat and with every deep exhale, reach even further with your finger tips if they are extended in front of you and ground yourself through your sit bones.

This resting asana is a gentle and humbling act of surrender. Everything will flow in the way it’s supposed to so take a deep breath and let go.

2. Uttana Shishosana (Puppy Pose)

Person practicing puppy pose in front of a computer

This chest-opening and soothing asana is perfect for releasing built-up tension in your shoulders and neck as well as stretching your spine, back and shoulders.

How to get into puppy pose:

  1. Begin in tabletop position yet again, with your wrists stacked under your shoulders and your knees stacked under your hips.
  2. Slowly walk your fingertips in front of you as your torso drops closer towards the mat and shift your upper weight onto your forearms releasing your forehead on the mat.
  3. Inhale and exhale, and on the exhale, visualize and feel your chest sinking closer and closer to the mat. *Your back should be straight and your glute muscles lifted towards the sky while your upper body melts into the mat (there’s a reason why this pose is also referred to as melting heart pose).
  4. Make sure that your knees are hip distance apart and your arms are extended and engaged.
  5. Spread your fingers to improve your balance in this pose and continue breathing deeply and slowly for 1 minute or as long as you feel will benefit you.

This asana will genuinely calm your mind and allow you to immerse yourself in the present moment while focusing on your breathing.

3. Parsva Balasana (Thread the Needle Pose)

Person in thread the needle yoga pose

Before exiting puppy pose, let’s transition to this next asana which will stretch your shoulders, arms, chest and back while releasing tension between your shoulder blades. This asana can be a bit tricky to get into so let’s begin in puppy pose.

How to get into thread the needle pose:

  1. Take a deep inhale and shift your weight to your left arm while gently lifting your right arm off the mat and reaching towards the sky.
  2. Exhale and slide your right arm underneath your left arm with your palm facing up and rest your cheek on the mat while bringing your gaze to your right hand.
  3. Hold this posture for anywhere from 15-30 seconds while maintaining deep and steady breathing.
  4. Once you are ready to switch to the other side, slowly retract your arm from underneath your torso and bring it back in front of you returning to puppy pose; repeat on the other side.
  5. Once you are ready to completely exit puppy pose, slowly walk your hands back up towards you and lift your hips into tabletop position.

This is a great yoga pose to practice when you need to unwind because it releases tension and stress in the shoulders while offering a gentle twist of the spine.

4. Kapotasana (Pigeon Pose)

This asana is a perfect way to release stiffness and tension, especially in your hips. This effective hip-opener will allow your hip flexors to lengthen while preparing your body for seated poses and more advanced poses such as backbends. One common reason for tension in your hips is stress and frequent sitting along with a lack of movement and deep stretching. Muscular tension as well as emotional tension are often trapped in this part of the body. Pigeon Pose is meant to stretch your hip rotators allowing that built-up to be released while giving you the chance to confront your upsetting emotions and finally set them free.

How to get into pigeon pose:

  1. Begin in tabletop position yet again with the correct alignment and slowly bring your right knee forward close to your right hand.
  2. Straighten your left leg allowing it to rest on the mat and shift your weight onto your right thigh bringing your forehead to the mat.
  3. Allow your arms to extend in front of you while you sink deeper and deeper into this asana with every deep exhale.
  4. When you are ready, return to tabletop position and repeat this pose on the opposite side. Embrace the feeling of release; let go of each negative emotion as it surfaces.

5. Marjariasana-Bitilasana (Cat-Cow Pose)

These two asanas go hand in hand; cat pose is excellent for stretching your spine and shoulders as well as strengthening your core while cow pose deeply stretches your shoulders, lower back, chest and spine.

  1. Begin in tabletop position with your wrists stacked under your shoulders and your knees stacked under your hips and as you take a deep inhale, arch your spine allowing your belly to drop towards the mat and bring your gaze forward in cow pose.
  2. As you exhale, round your spine pulling your belly into your spine and bring your gaze down towards the mat in cat pose.
  3. Alternate between the two asanas controlling your breathing, inhaling and exhaling deeply and with intention.
  4. Now, exhale releasing all of that energy and allowing it to escape your being since it no longer has a purpose in your life. Allow yourself to entirely let go.

Pranayama (The Regulation of Breath)

Nadi Shodana

Sometimes, this simple asana is all you need. Regulating the breath while you’re seated in a comfortable position, is the perfect way to meditate. It lengthens your spine and allows energy to flow through your body freely. It also provides various benefits such as strengthening the back and stretching the ankles, knees, and thighs and improving posture.

A simple way to meditate through Pranayama:

  1. Begin in seated position with your sit bones grounded into the mat.
  2. Visualize roots attached to your hips running deep into the earth like a tree and with every breath. Sense yourself feeling more and more grounded.
  3. Try to keep your spine as straight as possible and cross your legs tucking your feet underneath your knees.
  4. Gently place your hands in your lap or on your knees and close your eyes, bringing your entire focus to your breath. Nothing else matters except this present moment, right here, right now. Let go of any doubts or reservations as everything in this beautiful cosmos has a purpose.

7. Savasana (Corpse Pose)

Savasana Pose on a yoga mat on the floor

This deeply relaxing asana provides a multitude of benefits:

  • It calms your nervous system
  • It energizes your mind
  • It soothes your body

Savasana is often practiced at the end of a yoga practice because it allows your body to rest and immerse itself in the benefits of that practice.

How to get into Savasana:

  1. To enter this pose, begin by laying on your mat with your legs extended in front of you and bring your arms to your sides with your palms facing up.
  2. Roll your shoulders back and release any tension in your face, completely letting go of any lingering feelings of stress that might be occupying you.
  3. Shift your focus to your breath as you inhale deeply and exhale any remaining negative energy that you might be experiencing.

Feel yourself surrendering and letting go all that tension that no longer serves you. Imagine your body sinking through your mat into the ground and to the center of this beautiful planet. Re-center and feel the benefits of all the asanas that you have previously completed and with each exhalation. Feel the weight of your body sinking into the mat.

Practice the art of letting go in your own way…

Allow the feeling of gratitude to flow through your entire body like an ocean wave, in through your head and out through your fingertips and toes. Thank yourself for taking the time today to do something for your well being and sense of peace. Stay in this asana for 5-15 minutes or as long as you need in order to feel completely relaxed while receiving all of the wonderful benefits of Savasana. Surrender to the ground underneath your mat. Let go.

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03/27/2019
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4 Ways To Overcome Emotional Triggers Through Yoga

By Yoga Philosophy

Literally, sometimes it comes on like a wave. Completely unexpected. Uncalled for. And truly throws you into an internal and external fit of not knowing what to do. Have you ever had this feeling come on while watching the news about a particular crime? Or maybe while reading someone’s personal story about a trauma they’ve experienced? Or maybe you’ve had this unexpected feeling come on while in conversation with a colleague who holds limiting perceptions of particular groups of people, or even at lunch with your mother because she thinks you could be doing better.

And just maybe, you’ve had this feeling in a yoga class, right at the end when you’re being asked to close your eyes and take Savasana in a room of strangers.

Do you know what I’m talking about? It’s called being triggered. That wave of unexpected, unsettling, consuming rush of anxiety, panic, fight or flight is called being triggered. EVERY SINGLE ONE OF US HAS FELT TRIGGERED! And it’s okay and there is no shame in feeling triggered.

Here’s the thing about being triggered – we have conscious and unconscious understandings of what triggers us. I know from my personal experience, my mother’s way of genuinely expressing interest is to ask me a lot of questions and give me new things to think about in an effort to push me to new heights.

Although I am aware of how my mother expresses interest and support, in my mind, I hear her questioning nudges as, “I am not good enough. She knows I’m not good enough and is telling me so right now. And any successes I’ve had to date are meaningless because I need to be doing more.”

My mother without knowing unearths that wave of triggering emotions and one of two things happens: I shut down and push her away, or, I lash out at her and do my diligence to try to make her upset. Neither of these are good strategies for me or her.

The thing about feeling triggered is someone or something is able to unearth a feeling we haven’t quite dealt with or have made a choice to suppress. In my case, the feeling is insecurity and a sense of low worthiness or low value ascribed to my successes.

Now, I recognize having this conversation with my mother would be beneficial for both of us (and when she reads this, naturally a conversation will ensue). But, I have to stop and take care of myself first, before I can have an effective conversation with my mother or anyone who causes me to feel triggered (or to deal with an event that caused me to feel triggered – like being in a room of strangers with my eyes closed during Savasana).

So how do I that? Yoga! All of the yoga! Sure, going to a power yoga class will make me feel better. But, feelings of being triggered can linger on after I attend a class.

These triggering emotions are necessary, as Thich Nhat Hanh, spiritual leader and Buddhist monk, teaches us. He teaches us that these emotions arise and need to be treated with the same love, care, and affection as you would treat a baby. Once we learn to accept and treat our emotions with loving kindness, their power fades and an emotional healing process can begin. Remember – there is no personal growth without discomfort.

4 Ways To Overcome Emotional Triggers Through Yoga

Here are four meditation and pranyama practices I do when I notice my triggers. Next time you feel yourself being triggered emotionally, you can easily do one of these practices in your office, your car, at home, or anywhere else you choose:

1. Loving Kindness & Self Love Meditation

black and white image of women crossed leg while on yoga matBegin in a comfortable seated position (in a chair, on bar stool, on a bolster, wherever), with your eyes preferable open. Fix your gaze on something and place one hand on your heart and the other on your belly. Breathe in deeply through your nose and as you exhale, audibly let the air out of your mouth. Do this about five times. As you engage in this breathing exercise say to yourself the following mantra, “I am light. I am love. I am okay.”

2. Power In The Present Moment Meditation

black and white image of women doing yoga with pillow under herBegin lying on the floor face down and place a bolster or a thick pillow underneath you – right around your navel (solar plexus chakra). Next stretch your arms out overhead and take a V-position with your legs. You want to resemble a starfish on your stomach. Turn your head to one side (with eyes opened or closed), breathe in through your nose and hold for a slow count of four, and exhale out of your mouth for a slow count of four. While in this pose say to yourself the following mantra, “Today is today. Tomorrow is tomorrow. I am in control of my present.”

3. Acceptance Meditation

black and white on women laying on ground on her yoga mat stretchingTake Supta Baddha Konasana or Reclining Bound Angle pose with a bolster or thick pillow right between your shoulder blades. Place your arms out to the side (If you are at work or somewhere you can take seat, take this pose by placing both hands behind you on your low back, puff your chest out, and lift your head towards the ceiling).

While in this position, choose a fixed point on the ceiling and see who or what it is that has triggered you. Next, speak into the silence, “I feel triggered because…Although, I feel triggered, my heart is open to my discomfort and I am okay.”

4. Inner Strength Meditation

black and white image on woman at home on yoga matThe last and final pose, I find to be helpful when I’m feeling triggered is taking a power stance. The pose is similar to Extended Mountain pose or Upward Salute pose, but instead you look like a vertical starfish. To do this, take your arms overhead, spread wide, and stand firmly grounded with your legs hip width apart. Take a slight backbend and allow your heart to shine towards the ceiling. Bring to mind what has just triggered you – take a deep inhale and audibly exhale. Say to yourself, “I felt triggered because…but, I am taking my power back. I am love. I am power.”

Learn More Ways To Yoga Can Help

Treat what triggers you with love, patience, and understanding because you are okay and you are powerful! Reach out to YogaRenew for more ways yoga can help you in your daily life.

03/14/2019
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How Yoga Saved Me From Narcissistic Abuse

By Lifestyle & Wellness

Yoga has the power to empower and inspire people all over the world. For me, it helped save me from narcissistic abuse. When I was 14, an abuser came into my life. At that stage in life, I was a young teen. I was young and impressionable and felt like the world was against me. It was then that a 20 year old man came in like a knight in shining armor; he seemed to understand me and made me feel special.

I could write a book about the following 17 years and the hell I went through.

At a young age, he started to control and shape my very opinions. He wouldn’t allow me to make any decisions and if I tried, he’d become upset and made me feel worthless for it. As the years went on, he shaped every thought and opinion I had; including controlling relationships with my family and friends. He also kept me powerless by controlling my own money. He would guilt me into spending my money for his needs – even though he made MUCH more then I – until I didn’t have enough to make ends meet. Then he’d give me just enough to get by so that I financially relied on him. He had to know everything I did and everywhere I went. He also made it so that eventually he was all there was, all I had, and all I could trust. This man even shaped my opinion of God so that I no longer trusted in a loving higher power.

During this time in my life, I lived in a state of state of anxiety so high – wanting to please him and feel like I was enough. I struggled with agoraphobia, panic attacks, and PTSD, all the while he convinced me these things came because I was weak, not because he took away every ounce of strength I had. I survived on medications, social avoidance, and walked through life like a miserable and broken puppet on a string.

Friends, family, even therapists tried to make me see what was happening to no avail. I was brainwashed. I was held hostage in an emotional prison of his making that there was NO escape hatch from.

Many things happened at once to have finally given me the strength to break free but the one I must give the most credit to is YOGA.

I started doing Yoga through online videos. Then I made a friend at work that fueled my interest more. As I gained a sense of accomplishment through learning new physical positions – my confidence in myself began to grow. I became more involved in this gentle exercise and before I knew it, I’d began to find my own inner light. I found that for the first time in my life, I had an identity on my yoga mat that was my own. I had a self-esteem that was built from within and not dependent on this abuser’s opinion of my self-worth. I even began to rebuild my faith in a higher power.

Eventually I learned to bring what I gained on the yoga mat into my life, and I found the strength to break off my relationship with my abuser. We’d broken up many times over the years but it was always him doing the breaking up and me doing ANYTHING I could to get him back. How VERY empowering that I had the power now. He still stayed in my life as a friend, however I did my best to distance myself from him.

When I began the yoga teacher program, I didn’t tell him. I recognized his power to shape my opinion and I didn’t want to risk his influence. I wanted SO badly to prove I could do this on my own. That I could accomplish something without him. And I did!

It was shortly after I gained my yoga teacher certification that he left again. This time however, due to the inner strength I’d cultivated through my yoga practice and new found self worth nurtured from my time on my yoga mat, I was no longer dependent on him. When he disappeared from my life this time as a “punishment,” refered to as ghosting — I happily let him go and in my now open heart wished him well.

I still find insecurities and anxieties from the years of gaslighting from a narcissistic abuser — but I now know I have the space and ability to work through them and most importantly; to heal. What’s more, I have the ability to share them with you now.

How To Use Yoga To Work Through Anxiety & PTSD

Mental health struggles such as anxiety and PTSD rob us of our sense of safety and identity. By regular practice on our mats we can create a safe space to let go and just be. As cliche as “let go” and “just be” have become, they are truly the foundation I’ve built on for finding myself again.

A Meditation for Self Acceptance

Find a comfortable position on your mat in Easy pose or Savasana with your spine straight. Take some long and deep cleansing breathes in and out. Allow yourself to focus the sensation of the air going in and out of your lungs.

On your third inhale, hold the breath — and in pause between inhaling and exhaling allow yourself to fully release all false beliefs, fears, and insecurities you’re holding onto. As you exhale, feel all those negative energies leaving your body through your breath.

On your next inhale, feel how much lighter your energy feels. Repeat this, and continue using the pause on every third breath to release things that no longer serve your higher good. Do this for as long as you need. On your last exhale, smile knowing you are free from all things that are not true to your happiness.

It’s ok if this exercise makes you emotional. If you feel angry, sad, feel the need to cry, or scream – accept it and allow these emotions to be there. Acknowledge your feelings and let them go. This powerful practice allows your feelings to be validated, while reminding yourself that they do not need to be held onto.

Remind yourself that It’s OK to feel however you feel. Repeat to yourself the following mantra, “I am enough, just as I am.”

You may not always like who you are each day, but that’s OK! Accept yourself AS YOU ARE and know that where you are, is where you need to be on your journey to a better you.

Yoga Poses For Inner Strength

1. Warrior 1 & 2

Virabhadrasana or Warrior pose on the physical level teaches us to open ourselves up to the unknown. It also teaches us to improve our balance and to strengthen our foundation by building strength in our feet, hamstrings, glutes and core. These lessons are mirrored internally as we sink into the pose and allow the Warrior inside of us to come forth. This pose also helps us find the balance between yin and yang or strength and vulnerability. It also fuels us with an inner confidence we can lead our lives from.

women doing poses

2. Camel Pose

In Ustrasana or Camel pose, we allow ourselves to open up our chakra or energy centers to clear away blockages especially in the heart center and solar plexus. It is in these two chakras where we house our love and our personal power. In this pose, we are vulnerable but not unprotected. Camel pose reminds us that we can have an open and inviting heart, while still being able to function within our own power and set safe personal boundaries.

women doing poses at home

3. Tree pose

In Vrksasana or Tree pose we learn to be honest with ourselves to find our own personal balance required to hold ourselves upright in this challenging times in our lives. Tree pose gives us a chance to look within and accept our truth. It also encourages us to act from that place of truth we discover from within ourselves. When we can learn to honor ourselves in this way – no one can dishonor you.

women doing poses while in her own home

Above all else, be patient and kind with yourself. Some days will be harder then others. Some days will be easier. You didn’t get to today by being weak or giving up, you got here because you are strong, and beautiful, and SO very worth all of your efforts.

Love and Light,
Corbi

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03/08/2019
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4 Ways To Meditate As A Beginner

By Meditation

Close your eyes; inhale and take a deep exhale. Wonderful; now watch your endless thoughts, important and unimportant, pass before your eyes without letting them control you. Focus only on your deep breathing and stay absolutely still. Difficult, right? Naturally, your mind will become distracted and your thoughts will stray. Trying to meditate is a practice that incorporates mindfulness and awareness of a particular focal point, such as the breath, to transition into a calm state of mind.

Tips To Meditate As A Beginnger

women working on her meditate at homeAlthough it might be challenging at first, meditation becomes easier and easier with practice and there are a few ways that can make the beginning of your practice easier. Let’s get right into it!

1. Reserve A Quiet Space For Your Practice

As a beginner practicing meditation, distractions can definitely get in the way. Your goal should be to settle down somewhere with the least amount of external interference. Find a space in your house with the least amount of distractions and if you live with other people, let them know when you will be practicing to avoid other sudden interruptions. I suggest decorating your meditation area with candles, a meditation cushion, perhaps a yoga mat and whatever else you may need to feel comfortable and relaxed. It might be helpful to avoid your bedroom, office or anywhere that may trigger sleepiness or stress. Try to find a brand new space, even if it’s just a different part of a room, to set up your meditation haven.

2. Listen To Guided Audios

Sitting in complete silence at first can be… unsettling. We are always surrounded by auditory and visual stimulations which can make it difficult to accept the simplicity of silence. Think about how much you multitask; do you play games on your phone or text while watching a TV show? Do you doodle on a notepad while talking on the phone? Do you browse through your emails while listening to your favorite podcast? Our minds are conditioned to receive multiple stimulations at once which makes it very challenging to focus on just one thing at a time, thus, leading to challenges when trying to slow down and meditate. To alleviate your struggles, try exploring the wonderful world of guided audios which can be found on Spotify, YouTube and many other places online for free. Many guided meditation audios consist of a calming voice walking you through the process of slowing down your thoughts, witnessing your thoughts passing by passively, focusing entirely on your breath as well as feeling reassured. Music and nature sounds are also often used in these audios to further induce feelings of relaxation. If you have difficulty immersing yourself in silence, guided audios might be for you.

3. Use Aromatherapy

women working on meditate outsideUsing aromatherapy during meditation can also help to induce relaxation, stimulate the senses and create a soothing space for your practice. There are several ways that you can incorporate calming scents into your meditation practice; essential oil diffusers, direct essential oil application, scented candles and incense. Essential oil diffusers are wonderful because you can combine multiple scents at once if desired such as calming lavender oil and lemongrass. Another thing I love about diffusers is that they can be timed to consistently release a fragrant mist for as long as you wish. For an even more intense scent, you can also apply essential oils directly to your skin for more potent inhalation. Essential oils can be applied on the palms on your hands and any areas that you would apply perfume such as your wrists and your neck. Scented candles are also lovely during meditation not only due to the pleasantly aromatic nature but also due to the candle-lit, soothing ambience that they create. Incense is also more than just an accessory to meditation; incense often triggers a sense of serenity and connection with oneself. Incense has been used for hundreds of years, especially in Buddhism, and although spiritual leaders have known the benefits of it for years, science is finally catching up and actively supporting those claims. Incense can promote anti-depressive behavior, relieve stress, increase focus, boost the immune system and increase creativity.

4. Practice, Practice, Practice

Practicing is key. At the end of the day, meditation is called a practice for a reason. Consistency and patience will give you the best results so stay focused and be patient with yourself through this process. To avoid becoming overwhelmed, begin by practicing for 10 minutes daily and work your way up to 15 minutes, 20 minutes, etc. If you begin attempting an hour of meditation in the very beginning, you may become frustrated and give up so it’s important to start with baby steps . Another useful tip is scheduling your meditation sessions at specific times of day to train your body to let go and relax during those times. For instance, meditate consistently in the mornings when you wake up or in the evenings depending on your schedule and when you feel like you need to recharge because essentially, you’re recharging your batteries by meditating.

Try To Meditate On Your Own

Now that you have the tools to begin your meditation practice, you ultimately have the freedom to decide what kind of practice you are going to build regarding consistency, times of day, duration, presence or absence of props and scents, the use of aromatherapy, etc. It’s important to remember that this is for you. Through your practice, you are able to finally escape the chaos of your routine, your responsibilities and other factors causing your stress. This is your time to grant yourself permission to set time aside to recollect your thoughts, focus on your breath, feel rejuvenated and reconnect with your spirituality. Once meditation becomes second nature, and I promise you it will, you will be able to transition into a calming, meditative state whenever you feel overwhelmed or stressed, for instance, before an exam or an important meeting. Try to be understanding of your progress in your meditation practice, as fast or slow as it may be, and enjoy every moment of it.

02/21/2019
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