Do you ever feel overwhelmed? Like you can’t control what is happening around you and your mind is going a million different directions?  I recently was talking with a friend about over thinking situations.  She analyzes situations to the point where nothing can be positive and the fear of not knowing creates negative energy.  I suggested she begins taking time out of her day to meditate and center her thoughts.


 
I fell victim to stress, anxiety, and over thinking minor situations in the past.  Ever since I began meditating I have found the key to a calm controlled mind.  To meditate is defined as, “to think deeply or focus one’s mind for a period of time, in silence or with the aid of chanting, for religious or spiritual purposes or as a method of relaxation.” 

Mediation serves many purposes; from stress relief to self-awakening.  I began meditation as a way to calm my thoughts and slow down the pace my mind transmits fear and worry.  The habit of over thinking was the ultimate cause of my stress and anxiety problems.  I found that when I was busy thinking and over analyzing a situation, I was missing the peace in situations.  I found self-peace through meditation.  I have become less focused on the movement of my mind and more aware of the peace that is constantly around us. 
Meditation is a natural instinct that we sometimes forget to utilize.  It is physical nature to retreat in stressful situations and take time to think about what is going on.  By actually focusing on meditating and slowing your mind stress and worries gradually give way to a calmer state. 

When beginning mediation I suggest meditating in a quiet and undisturbed room, focus on deep breaths and the feelings of consciousness.  I try meditating in at least 45 minute intervals, but if you only have 10 minutes, something is better than nothing.

After meditation I feel rejuvenated, energized and creative.  I find life to be much more enjoyable when I focus on thinking less and being physically, mentally, and spiritually in the present.


I believe that meditation helps the mind, body, and spirit in ways nothing else can.  I try meditating at least once a day.  It helps me create an optimistic energy for myself and radiate positive vibes to those around me. 

Mediation can help you get through some of the darkest hours and come out with a new life outlook.

Namaste.

I am fortunate I get to spend my day teaching yoga classes and tending to my own needs.  Not everyone is as fortunate as I am though.  One of the frequently asked questions by my students are about ways to distress during a long day at the office.  Some of my students spend countless hours sitting at a desk staring at a computer causing tension and discomfort.  Sitting for a prolonged amount of time can lead to imbalances in your body and cause poor posture and injury down the road.



From listening to others talk about office life, it is clear that the body gets sore throughout the day from fatigue, tension, and stress.  I believe incorporating yoga and stretches into a sedative office job will make your day go by faster and leave the office not feeling so stressed.

Here are a few poses that don’t demand much time and can be done in spurts throughout the day to take time to rejuvenate.  You don’t even need to leave your cubicle to do them either.

1.    Neck Stretch- Place your right hand on your head and gently pull your head down toward your right ear.  You should feel the stretch on the left side of your neck.  Inhale and exhale for three long slow breaths.  Release and go back to center.  Then repeat on the opposite side.


2.    Seated Twist- Keep your hips evenly placed in your chair and your knees in line with another.  Inhale and place your left hand on your right knee.  As you exhale, engage the lower abdomen and twist with the upper part of your spine.  Place your right hand behind your back on the chair.  Release and go back to center.  Then repeat on the opposite side.


3.    Forward Fold with a Twist- Keep both hips embedded in your chair, hinge forward with a long spine.  Place your left fingertips to the floor underneath your left shoulder as you inhale.  Exhale slowing and twist to the right with your upper body, reaching the extended right arm towards the ceiling.  Bring your gaze up towards your right fingertips.  Release back to seated and then repeat on the opposite side.


4.    Modified downward facing dog- Stand up, hinge at your hips and lengthen your arms across your desk and press your palms downward.  Try keeping your legs straight to feel a stretch in your hamstrings, and open up your shoulders and chest.


5.    Seated Forward Bend- Keep both hips planted on your chair and your feet flat on the floor.  Interlock your fingers behind your back, bend forward and raise your arms while keeping fingers locked.  Rest your chest on your thighs and relax your neck down for 3-5 deep breaths. 



I hope these yoga poses help break up your day and keep you less stress while you are in the office.  Keep your mind, body, and spirit intact throughout your day.

Namaste.

Yesterday was an incredible break from my daily routine.  My partner took the afternoon off from work and surprised me with a romantic afternoon at an apple orchard near our house.  It was such beautiful weather at a gorgeous venue.  It was a very intimate afternoon, we were one of three families at the orchard.  You wouldn’t think going to an orchard would be that fun but it was a blast acting like children picking apples in a fairy tale garden.


Surprisingly, there are a lot of things to do at an orchard.  We picked apples and got to try all the yummy homemade snacks the family who owned the orchard was selling.  We had our fair share of apple pie, apple fritters, and applesauce.  The fresh sweets were even better knowing they were all homemade and the fruit was picked right from their backyard. 





But the highlight of the afternoon was when my partner pulled our picnic basket out of the trunk of our car.  It was very romantic getting lost in the beautiful apple trees, laying a blanket down, having a few snacks, and enjoying each other’s company.  I don’t give him enough credit for the little romantic things he does for me.




We picked enough apples to bring home and make our very own apple pie.  We spent the evening in the kitchen cooking dinner and baking our own apple pie.  I am so lucky to have found a man like him.  We have to best conversations about our views and what is going on within our spirituality.  He truly understands my views and beliefs and loves me for them.



Yesterday afternoon was a great way to spend time with my partner, have a good conversation, get outside and be active.  I would highly recommend a little afternoon getaway to the orchard, it is more romantic than you thing.



Namaste.

Today’s fast pace society puts us all at risk to panic and anxiety attacks.  I know from personal experience anxiety and panic attacks can feel extremely debilitating and happen to anyone.  Even though I consider myself a calm and collected person, I still fell victim to them in my younger years.  I was lucky because I knew techniques that would help me calm down and get through them.  Frequent exercise, yoga, and eating healthy have helped me manage them and have nearly gotten rid of them.

A few months ago, a woman joined my yoga class and asked if I knew any sequences of poses to relieve panic attacks.  She wanted to manage them without prescription medication.  Lucky for her, I had personal experience and was able to show her the sequence of poses I would use.  There are yoga poses and sequences to aid in just about every ailment.

After a couple months practicing yoga, she saw improvement but still consulted a doctor about the matter.  They told her the panic attacks were due to the hormonal imbalance of perimenopause and that physical activity, eating healthy, and natural supplements would help as well.
Here are a few of the poses I used and suggest to others dealing with panic attacks, stress, and menopause.  Make sure you listen to your body, take it slow, and focus on your breathing.

• Bow Pose (Dhanurasana) - Stay in this pose anywhere from 20 to 30 seconds. Release as you exhale, and lie quietly for a few breaths. You can repeat the pose once or twice more.


• Bridge Pose (Setu Bandha Sarvangasana) - Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.


• Cat Pose (Marjaryasana) - This pose is often paired with Cow Pose (Bitilasana) Cow pose on the inhale, cat on the exhale.  Create a gentle flowing vinyasa.



• Cow Pose (Bitilasana) - See Cat Pose


• Extended Puppy Pose (Uttana Shishosana) - Hold for 30 seconds to a minute.


• Easy Pose (Sukhasana) - You can stay in Sukhasana for as long as you like.  Just breathe and relax.


The physical symptoms of panic and anxiety attacks such as tension, tightness, and pain sensitivity can be very uncomfortable.  These yoga poses, asanas, will help ease the physical discomfort and help release built-up muscle tension and stiffness.

Panic attacks and anxiety don’t have to take over your life, take it into your hands to be proactive in suppressing the symptoms.

Namaste