Posted in Meditation, Self Care, Yoga

5 Important Tips for Yoga Success

Happiness is a state of inner fulfillment

Matthieu Ricard

Yoga has been proven to relieve stress by using exercises, in the form of poses, to unify the mind, body, and spirit. If you are a newbie to yoga, expect a little bit of a learning curve to get used to the positions and their names.  It takes consistent practice to find your groove and be able to follow along with the other yogis comfortably – this is absolutely normal. Before you start, do a little homework to ensure that your yoga lifestyle begins with success!

1. Talk to your doctor

Explain what type of yoga poses you would like to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctors recommendations.

2. Search Yoga Studios

Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. Its very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Dont move ahead too quickly. Allow your body to adjust to your exercises.

3. Body Talk

Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Dont allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

4. Yoga Buddy

Find a friend to take the class with you. It’s nice to practice alongside someone you are comfortable with and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest. You will make other connections with your fellow yogis and teacher but I find the bring a friend approach will help you stay accountable while you are setting up your routine.

5. Snacktime

Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation portions.

If you need more guidance then consider private lessons to start. You can book one-on-one sessions with a teacher in your area and have the focused support to design the right poses and sequences for your yoga goals. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics. There are so many books, programs on YouTube, and DVDs available to help you get started. Search for the best products on the Internet and be sure to read reviews. Talk to others for recommendations.

Now it’s time to grab your mat and a towel and get the most out of your yoga journey.

Inhale. Exhale.

Violet Buddha

Posted in Meditation, Stress Reduction, Yoga

Can Yoga Help you Sleep?

“Sleep is the best meditation.“

Dalai Lama
Take action to create a sleep routine!

Many people believe that yoga is all about experiencing alignment of mind, body, and soul. The majority of yoga teachers would agree that apart from providing relaxation and serenity.  Yoga is about the limitless ability of a person to control and unite with their inner self. With this in mind, more and more people with high-stress levels, mental health challenges, and insomnia are turning to yoga in order to alleviate some if not all of their symptoms.  Most yogis believe that in one way or another, the ancient discipline makes it possible for the breath, the mind, and the senses to merge in creating balance.

The Yoga/Sleep Connection

More and more people are practicing yoga so that they can get better sleep. Other reasons why many people practice yoga is because they can explore the limitless possibilities of yoga types to find the right. They can also explore yoga into its depths as a meditative practice, as a spiritual discipline or use its philosophies as an exercise to be fit and healthy.

Yogis agree that the potential benefits of yoga may include the increase of strength and flexibility, creation of balance as well as the improvement of breathing and overall posture. On the spiritual aspect, yoga can serve as an exercise that can help you soothe your nerves, calm your mind while increasing your focal and concentration skills.

Before starting your yoga practice, please schedule an appointment with your Doctor. A check-up is important for you to discuss with your physician the advantages and disadvantages of yoga in your overall health and well being.

If you are aiming to get better sleep through your yoga practice, please make sure they listen to your needs, discuss your physical and emotional limitations, and guide you to the best type of yoga for you to practice. Ensure that you begin with the basic yoga poses then slowly advance to the more challenging positions. Now go get some gear: clothes, a colorful mat, foam blocks, and a yoga pillow so you can catch some much needed ZZZ’s!

Inhale. Exhale.

Violet Buddha

Posted in Anxiety, Meditation, Mental Health

9 Ways to Attack Anxiety and Panic!

Panic causes tunnel vision. Calm acceptance of danger allows us to more easily assess the situation and see the options.

Simon Sinek

Everybody experiences anxiety from time to time in their life. You can’t always just breathe through an anxiety attack either. Anxiety attacks affect people in different ways. Some people have trouble breathing, their heart races, they get flushed skin and even chest pain. If you have frequent anxiety attacks, try these self-help tips for dealing with them.

You’ve got this!

Exaggerate Your Biggest Fear

Talk to a friend about your biggest fear, whether it be giving a presentation to your class or riding a roller coaster. Make it as dramatic as possible with lots of descriptive words and plenty of your raw emotions. Then when it comes time for you to do that thing that scares you, it won’t be as horrifying because you’ve already ruled out all the possible horrible things that can happen to you. After talking to your friend about this a couple of times, your stories and exaggerations will start to become very silly and something you can laugh about together.

Distract Yourself

In your scary situation, just don’t think about where you are or what you’re doing. It seems easier said than done, but with practice, it’ll almost be like you aren’t even in the situation that causes your anxiety.

Work It Out

Stress and anxiety both release the same hormone: adrenaline. When you exercise, you are releasing this hormone, making your anxiety levels go down.

Drink Responsibly

Do not consume too much caffeine or alcohol. Both are stimulants and will only make your anxiety worse. Instead, turn to drinks like milk and water. Some general foods that are good to bring down your anxiety levels include nuts, berries, yogurts, legumes, and dark orange vegetables.

Say, Om

Meditation can help calm you down and simply focus on your breathing; nothing else. Tune out everything going on around you and count each breath you take.

Break It Down

Break down the days into minutes. Instead of stressing yourself out about what you’re going to do in the next three hours, focus on the seconds and minutes you are living in right now. This will help to eliminate some worries and anxiety you may have for a certain part of your day.

Anchors Away

Use visual anchors. If you feel yourself getting anxious, find something that brings a sense of calm to you and just focus on it. For example, if you find yourself stuck in traffic, you can look up at the clouds to help you feel calm.

Use The Echo

Repeat a basic mantra, such as “I am strong”. Simply repeat it over and over in your head or using a comforting phrase can bring you calmness and peace. A sample could also be, “I am enough” or “I can do this.” Building yourself up is often a technique people use to relieve some of their anxiety.

Personal Love Letter

Write a love letter to yourself. This is just like what you’d do if you were repeating a mantra. Write down on a piece of paper all of the things you love about yourself. Then when you’re having an anxiety attack, read the letter. This, once again, will help relieve some anxiety.

You are not alone…

Rember that you are not alone in this world. Millions of people suffer from anxiety thorughout their lives. These tips given may not all work for you and that’s okay. There are other tips out there for you to try, as well as doctors and other professionals that specialize in anxiety and will be there for you to talk to anytime.

Inhale. Exhale.

Violet Buddha

Posted in Anxiety, Meditation

The Power of Breath

“Smile, breathe and go slowly.” ~Thích Nhất Hạnh

Anxiety and panic can arise at the most inconvenient and unconventional times.  I have found myself on many occasions in the midst of an attack when I am all by myself, with no apparent trigger or intrusive thoughts but for some reason my body reacts.

It took some time and several entries in my journal marking down the environment, what I had been doing or thinking prior to the attack and compiling my symptoms to come to the realization that I had a warning sign every single time – my breath.

As I start to feel overwhelmed by thoughts or feelings, the first thing that changes in my body the speed and depth of my breath.  My breathing starts to become quick, shallow and uneven. My nervous system goes into overdrive and with each breath I escalate my fight or flight response from my nervous system. I needed an antidote that was quick, easy and available at all times – the key was breath.

Calming Mind and Breath

Learning to be conscious of my breath through bost meditation and my yoga practice has been particularly beneficial to my anxiety disorder. Having the instinct to breathe slowly and evenly through my nose while engaging my diaphragm has improved my posture, lowered my blood pressure and significantly decreased my stress related pain points.

Whether you are trying to improve your health, or seeking a bit of zen, pausing several times a day to breathe deeply promoted relaxation, concentration and improve mental clarity.  Another positive result that I have noticed is when I do my deep breathing throughout the day and then about 30 minutes before bed, I have much improved sleep. As someone who has struggled with insomnia for years, this has been the most amazing side effect.

Deep Breathing Basics

Here are two easy exercises you can incorporate into your daily routine.

  1. Lie on your back, bend your knees toward the ceiling and keep your feet flat on the floor.  Put a hardcover book on your abdomen (just under your belly button) and watch how the book rises and falls as you breathe deeply, slowly and evenly.
  2. Lie in your bed, with a pillow under your head and both hands resting on your stomach.  Watch you belly rise and fall with each breath. Try inhaling for 4 counts, hold for 2 counts and then exhale completely for 5 counts. Repeat this 5 times or until you feel the tension in your body release.

If you prefer a little more guidance and flexiblity to do your breathing practice at any time, then try the OMM app…..

App Store: https://apps.apple.com/us/app/one-moment-meditation/id873255555

Google Play: https://play.google.com/store/apps/details?id=com.onemomentmeditation.omm1&hl=en

Inhale.  Exhale.

Violet Buddha