Posts In: reduce stress

Meditation…

July 22, 2018

2008-05-20 16.29.18Have you ever thought about your thoughts?  Have you ever thought about how your thoughts make you feel?  Often times it’s our thoughts that stimulate our feelings.  If you think about how someone disappointed you, you may feel sad or upset, however if you think about the person who helped you move something or watched your children while you ran an errand or some other good deed, then you may feel a sense of love and connection.  So it’s evident our thoughts have a lot to do with our feelings.  This week let’s take a minute to examine our thoughts.  Are they mostly positive or negative?  Do they leave you feeling good or bad?

It may seem weird to examine your thoughts but you will find that you gain clarity and peace of mind when you are more in control of what you are thinking.  Here’s an exercise you to help.  On a blank piece of paper draw a line down the center to make two columns.  Use the left hand column write down your “negative” thoughts then on the right hand column write a list of your “positive” thoughts. Your positive column may be small but notice how you feel when you think about those thoughts.

Now that you have separated your positive and negative thoughts you will begin to notice them more and more.  In fact carry your list with you throughout the day so you can add to it on either side.  Then at the end of the day cut your list in half lengthwise so the columns are separate and burn the negative side so all you have left is the positive side.  Then take the positive side and place it in a prominent place in your home or workplace.  Repeat the exercise everyday for 5 days.  You will end up with 5 positive lists.  Try not to repeat anything on the lists.  Now for the next two days keep reading your positive lists and let the good feelings affect your attitude, your relationships, and your connection to Universal Source Energy and all things good and beautiful.

 

Live Simply and Wisely,

Justine

For more information on meditation classes please visit

https://fulleryoga.com/events-workshops/

How to Breathe

February 13, 2013

One part of living healthy is knowing how to breathe well. When we feel stressed anxious or even lethargic it can make our breathing shallow and labored.  We limit the oxygen to the brain and short circuit our ability to handle stress.  That’s why knowing how to breathe deeply is so important.  Before we begin notice how you feel right now.  What is your general mood or temperament; grumpy, sad, happy, stressed?  Do you want to change your current feeling to one of being present and calm? Then let’s begin.

Sit tall right where you are, close your eyes and notice your breath.  Is it shallow or deep?  Do you feel it in your chest, back or belly?  Are you breathing more through your nose or mouth? No judgments just notice.  Now that you’ve recognized your normal breathing patterns I’m going to teach you how to breathe more deeply so you can access your vital life force and feel less stress.  This breathing technique is called Durga Breath or 3 Part Breath. 

 Place your left hand on your belly below your navel. (It should be your left hand because it represents the feminine and nurturing oneself as you are about to do right now.)   Now place your right hand on your chest.  Inhale through your nose sooooo deeeeeply that your hand moves out, feel the breath expanding your belly; once you feel your belly expand take a little more air into your body hold it for a moment; now slowly exhale through your nose.  On your next breath take the air into your belly and then let it expand out to your ribs.  Feel the ribs expanding out like wings. When you are full of air slowly exhale through your nose.  This may take a few rounds of breathing to really get familiar with breathing this deeply but when you’ve mastered it you are ready for the third part.  Take breath into your belly feeling your left hand get pushed out as you did before then into your ribs and finally into your chest.  You will feel your right hand rise with the breath.  As you exhale your chest will relax your ribs will descend and your belly will come in.  With your eyes closed repeat this at least 5-8 times.  If you experience the desire to yawn honor that and let yourself yawn. 

This Durga Breath is great because (1) more air is taken in to the lower lobes of the lungs which have a larger capacity than the upper lobes; (2) the diaphragm acts like a second heart. Its piston-like movements expand the base of the lungs, allowing them to draw in more venous blood- this increase in the venous circulation improves the general circulation; (3) the abdominal organs are massaged by the up and down movements of the diaphragm; and (4) low breathing has a beneficial effect on the solar plexus, a very important nerve center which educes relaxation.

Now how you are feeling?  Did it change?  How and in what ways?  Remember breathing is free so use this deep breathing to manage stress and create more health.  Practice Often.

Live Simply and Wisely,    

Justine

If you have questions or comments I would love to answer them email me at info@fulleryoga.com

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