60 Day Meditation Challenge-Week 1

Week 1

                What is meditation?  It is the practice of relaxing and turning inward.  By working to “tune out” the mind chatter, to do lists and worries, meditation offers the unique opportunity to focus completely on yourself and what YOU need.  The benefits are numerous, but some of them include stress reduction, calm mind, and an open heart.  As we progress through the 60 days, you may find that you have more energy, patience and compassion.  That’s meditation!  Helping you to live your life rather than muddle through it.

 The first principle of meditation is “Be kind to yourself.”  Meditation doesn’t have to be hard, boring or serious!  You are engaging in an activity (or non-activity as it were) designed to be nurturing.  When you sit for meditation, do so with the spirit of taking care of yourself.  Don’t try to control the situation or outcome, and don’t become angry with yourself for doing it wrong.  I’ve got news for you!  You can’t mess up meditation.  As long as you’re sitting and breathing, you’re doing it right!

The Breath

                Each week we will practice a new breathing technique that can be used prior to meditation.  Breathing before meditation can help to quiet and balance the mind, thereby making your meditation practice more seamless.  For week one, we are simply going to observe the breath.  For a minute or two before meditation, just sit, close your eyes and breathe naturally.  Don’t try to change or control the breath, just observe it!

Meditation Challenge

                For week one, our goal is to meditate for at least 5 minutes per day.  If you’d like to sit for longer, go for it!  But really, all you need to experience the benefits of meditation is five minutes.  Remember principle #1:  Be kind to yourself!  Don’t push too hard or turn this in to a chore.

                To begin:  Find a comfortable place to sit, where you will be warm, and can be undisturbed.  Set your alarm for 7 minutes (2 for breathing and 5 for meditation).  I recommend using your phone’s alarm clock feature and choosing a soothing ring tone.  Once you are comfortable, rest your hands in your lap, close your eyes and begin to observe your breath.  Don’t worry if you do this for the full two minutes or not, just until you feel your mind quiet down a bit.  Now you’re ready to meditate.  Our meditation this week will also focus on the breath.  For the next five minutes or so, you will sit and breathe.  As you breathe in, think to yourself “I am breathing in.”  as you exhale, think “I am breathing out.”  The repetition of these phrases helps to train the mind to shut out the mind chatter and noise and bring the focus inward.  Continue the repetition of these phrases until your alarm sounds.  Then take a few moments to sit quietly before gently opening the eyes.

Summary of Week 1

1.       Sit and observe the breath for one to two minutes

2.       Meditate for five minutes repeating phrases, “I am breathing in,” I am breathing out”.

3.       Try to do this once per day this week.

Guided Mediation with Erich Schiffman

Recently, my posts have been about meditation.  Meditation is "the real deal" as Erich Schiffmann says.  It is the most important part of yoga, but more than that, it is important in life.  Science is catching up with the Yogis, and are finding a regular mediation practice profoundly impacts the health and well being of the practitioner.  I won't go on about science in this post.  Just click on the "om" below to be taken to a 13 minute guided meditation with guru, Erich Schiffmann.

Guided Meditation with Deepak Chopra

Take time to meditate today!  Click on the link below to experience a 5 minute guided mediation with Deepak Chopra.  Besides taking 5 minutes for yourself, the benefits of meditation will extend through the rest of your day.  Enjoy!

http://youtu.be/D56tUOdpgts

Yoga F.A.Q.s

    Recently, several people have mentioned that they'd love to try yoga, but are a little intimidated by the fact that they don't know much about it, or what to expect when going to a yoga studio for the first time.  I don't know how many out there feel the same, but hopefully this post will help clear things up if you feel similarly.
   What is yoga?  Well I'll tell you what it's not.  Yoga is not a religion, nor does is contradict any religions.  It doesn't even have to be a spiritual practice if you don't want it to.  If you do want it to, yoga will complement any religious belief by promoting compassion, awareness and mindfulness.  Yoga can be one or more of many things.  It can be an amazing physical practice that will help to promote physical fitness, and a counter balance to many common ailments.  It can be a philosophy and a way of life.  You can leave your practice on the mat, or bring its principles with you into your life, as many of these principles apply to more than the physical postures.
    Who can do yoga?  Anyone!  You don't have to be flexible, strong, thin, young or even healthy to benefit from  a yoga practice.  Walk into many yoga studios and you will see people of all ages, shapes and states of health.  The point is to fit your yoga practice to your needs.
    The decision to actually get up and go to a yoga studio can be a hard one.  It's a step outside your comfort zone, and all yoga instructors understand that.  Just know that we are thrilled when someone who has never practiced yoga before comes to class!  We're excited that we get to share yoga with you.  Also know that you are not being judged.  Everyone in the class, including the teacher remembers their first foray into yoga and are eager to make it painless for you.
    A few things to know before hand:
You'll want to bring your own mat, which can be purchased at most big stores like Target and Walmart, but are also probably sold at the studio.  If you sweat, bring a small hand towel, and also a bottle of water (preferably not glass, most studios request that).  Dress comfortably, in clothes you can move easily in.  Be aware though, that if your top is too loose, it may shift and slide when you do postures where your hips are higher than your head.  You may want to wear a top that is form fitting.  Dress in layers, especially in cooler weather.  You'll want a long sleeved shirt, and maybe socks for when you are meditating, or in final relaxation.
Plan to arrive at the studio about 15 minutes before your first class.  You'll need to provide your info, and fill out a health history form before taking class, as well as purchase your class or package.  Also, the instructor will probably want to get to know you a bit, and this will give you a chance to ask any questions you may have.
Once you are in class:
Don't stress!  Lay your mat out, have a seat and enjoy your first class.  Don't push too hard.  Although it's hard, it's important to not compete with those around you.  Yoga is supposed to feel good, and although the first class may have it's moments of discomfort, every effort should be made to work at your pace.
If you don't like the first class, don't give up!  There are so many different types of yoga, and different styles of teaching.  There will be at least one that you connect with!



 

Fall Seasonal Yoga

Happy Autumn!  As the weather changes, so do our yoga practices.  Click on the picture below to be taken to an awesome 8 minute restorative sequence designed by Melina Meza for the Fall season.  8 minutes!!!! You can do that!  Make it your gift to yourself today!

Pre- Natal Yoga

          Yoga can be a great way to physically, mentally and emotionally prepare for childbirth.  It helps to improve circulation, strengthen postural muscles, and may help to alleviate minor aches and pains associated with pregnancy.

         

Before taking a yoga class, please speak with your doctor to ensure that a yoga practice is appropriate for you during your pregnancy.  Also, let your instructor know that you are pregnant so that he or she can make the necessary adjustments and recommendations. 

A few things to know before taking a yoga class while pregnant:

o   Avoid prolonged poses on the back after the first trimester.

o   Avoid poses that stretch the muscles too much, particularly the abdominal muscles.

o   Avoid all poses that put pressure on the abdomen, especially forward folds, twists, and belly down postures.

o   Modify folding poses with legs apart so the belly comes between the legs, and bend from the hips, not the back.

o   Come out of poses very slowly.

o   Feel free to use the wall to support certain poses.

o   Avoid standing motionless for long periods of time.

o   Do not attempt to learn advanced or inverted postures during pregnancy.

o   Remember to breathe freely throughout the class.  Speak with your instructor about which breathing techniques to avoid during pregnancy.

o   It is normal to feel fatigue, especially during the first and third trimesters.  Trust your body, rest when you need to, and avoid any pose that doesn’t feel right.

Meditation

Just wanted to share a guided meditation from Rainbeau Mars.  Click the link:
http://youtu.be/HYpQXIp8NW8 and enjoy 10 minutes of "me time".