Tag Archives: stress relief

Simple Techniques to Enhance your Life!

IMG_5121There are many things that happen to us in our lives that we cannot control, but we can control how our emotions respond to the actions or words that others do. When we get frustrated, angry, anxious, irritable or over-whelmed, it’s important to come back to our breath. Breathing smooth long inhales and exhales. Allowing our exhalation length to lead the length of our inhalation. For example, if you exhale for a count of 5, inhale for a count of 5. You will notice that your exhalations will naturally lengthen. Allow your inhale to continue to maintain the same length as your exhales. Do this with the gentle energy of a smile on your face. Keeping the texture of the breath smooth and steady.

 

If you are wanting more energy, lengthen the inhale and if you are trying to calm and ground lengthen the exhale. As you lengthen these breaths, do so in a smooth gentle manner.

 

Another way to access peace and harmony within our mind and body is as follows: If you are lethargic and unmotivated, close the left nostril and focus breathing through your right nostril. The opposite is true, if you are anxious, angry, irritable, frustrated or overwhelmed, close your right nostril and focus your full attention on breathing through your left nostril. Closing the right nostril and focusing the breath through the left nostril is a wonderful technique to practice before going to sleep at night. You can even bring willful attention to the left nostril and breath long beautiful breaths and it will have the same effect.

 

Happy Breathing!

Making Time for You!

IMG_1041Are you on a digital devises the majority of the day?  Whether it be your smart phones, lap tops, or any other hand held devise, in addition the television, many of you are constantly submerged with electronic stimulus.  It is now, so important, to turn off, to make time for you to recharge your own battery and reconnect to what’s most important.

It use to be that living in the fast lane was something to be looked up to, something to work towards and meant you were successful.  The speed of life has gotten so fast that if you don’t slow down and take time for yourself to fill our own tank, overtime you will putter out.  In fact, more and more of you find that you have less and less time and are experiencing high stress levels that will in time contribute to health and mental shut downs.

Down time is so critical for your body and most importantly, your mind.  Unplugging from your smart phone and digital devises will help to recharge yourself.  When you are constantly on the go, you risk losing track of what’s important in your life.

Setting time aside daily to recuperate and to reconnect with yourself is important so that your available to listen to your intuition, your heart, notice when you are stressed so you can manage it and build your spiritual energy.  Do this by making time to be quiet and let the body and mind be still.  It’s essential that you make this time for yourself and not feel guilty for doing so.  When you do make this time for yourself, you will be able to respond to stressful situations, rather then react. You will have a shifted attitude that resonates in the world around you and you will be more productive and energized in harmony.  Making time for yourself is the ticket to knowing your truth and your true purpose in this lifetime.

Integration and Renewal Techniques
Smart Phone Rules (this applies for any digital devise):  Set a time, for before bed, to turn your phone to silent (or off) and not use it after this time.  Allow a few hours before bed to be stimulus free.   Just like you brush your teeth upon waking and before going to bed, make this habit.  Your overall health will thank you for it!

Yoga:  This ancient practice will help you to integrate your mind and your body and help you to feel connected to the deeper parts of your mind and spirit.

Meditation:  Take 5 minutes a day to sit in a comfortable position with your spine long and breathe deeply, watching your breath and witness your mind, bringing your attention back to your breath each time your mind turns to thought.  This help to turn off the monkey mind, allowing you to focus more.

Take Mini Breaks:  Take 5 minute breaks to stretch or read something inspirational, watch a bird outside your window or take some deep calming breaths.  This will nourish you from inside out.

Time to Eat:  Make time to sit down in a peaceful setting and enjoy and savor your meals.  Take time to give grace for the meal your about to eat.

Take the Dogs for a Walk:  Go out into nature, feel the sunshine, breathe the fresh air, move and enjoy your surroundings.  Play with your pets and enjoy the love they give to you unconditionally.

Make Time for your Friends and Family:  Never get so hurried that you never make time for these important relationships.  Make quality time, where you can be present, giving them your full attention with your spouse, children, parents, family and friends, allowing you to connect more intimately.

Slowing down and making time for yourself is essential, especially in this day and age.  In order for you to be healthy minded and physically and spiritually fit, you must make time to recharge and connect with the whats most important in your life.  When you do this, you will feel a sense of balance and feel connected to everyone around you.  You will feel restored and maintain a level of energy that will enhance your life!

 

Just Breathe…Your Life Will Change!

PranaYogaCenter-80The majority of people do not know how to breathe.   The description of diaphragmatic breathing is really not correct terminology, as the diaphragm only moves up and down and only by an inch at most. Create a daily awareness of your breath using the technique below and you will make huge shifts in your life!  Really, the ultimate goal is self realization.  Have no expectations, live life and develop clarity.   Be aware of your breath while your eating, drinking, working, reading, exercising, yoga, meditation etc…..In other words, “inform your body with your breath”.  The lower portion of the lungs is where most breathing occurs.  When you involve the upper portion of the lungs, now you are doing total breathing and the benefits to the body and mind will be great!

In the yoga practice, we commonly do a breathing called Ujjayi Breath. This breath is very important, as you witness your breath, your mind calms and your nervous system relaxes, and your body follows.  In Ujjayi breathing, bring your focus to the vocal chords and feel a slight narrowing of the glottis, the flap of tissue in the upper throat.  It’s here you will hear a soft sound in the back of the ears, like the ocean.  If you have a hard time feeling this breath, try to imagine you are breathing in and out of your ears.  Invite the energy of a smile across your face and relax the jaw and facial muscles.  Sip the air in slowly and steadily as if you had a narrow straw space through the throat.

Try the following exercise to gain experience with the Ujjayi breath. Find a comfortable sitting position.  This can be on the floor, elevated on a cushion or blanket or on a chair.  Where ever you choose, sit with a long spine, feeling inner spinal length with your roof of your mouth, aligned over the diaphragm, and diaphragm over the pelvic floor.  Relax your shoulders and allow the chest to expand.  Now, close your eyes and imagine an elevator moving from the bottom of your belly to the upper sternum, filling the entire lungs with your breath on inhale.  Take your time, not rushing so that you witness the breath fully and silent the body and mind to become receptive.  During your exhale be certain to observe the elevator descending and empty your lungs completely.  Check in with your exhale and try to empty your breath even more after you feel that you already have. Continue with your next inhale and do so for five minutes or 10 full rounds of breath, counting down from 10 and should you forget what number you are on, start again at 10.  If you get agitated in the process, do what you can before feeling this way. Stop before any agitation occurs.  Sometimes when one begins a breathing practice, it can be frustrating to breath deeply.  Commit to this practice daily and over time you will notice your awareness of your breath throughout your day in all that you do.  When you are feeling stressed or anxious you will have this tool, your breath, to bring you back to your true nature.  You will find that your awareness will be enhanced to all the beauty that surrounds you.  You will feel more alert, awakened to life in a fuller way, you will have a greater sensitivity.  Practicing this breath exercise will still the mind preparing it for meditation, so it will be a perfect time to sit silently in beautiful stillness.  The practice of this breath should also help with sleep and snoring.  Share this simple exercise with your family and friends so we can elevate together.  Namasté.

-Sharon Denton