Relieve Stress with Yoga and Meditation - How To and Recommended Readings
Yoga has gotten a bad rap in the last few years, especially with the large poorly instructed classes. Yoga isn't about stretching. It is about discovering your inner self and healing. A big part of yoga is meditation, calming your mind and easing your body.
We are always stressed. It's our default emotion, but many of us fail to acknowledge it. Like breathing, we forget that we are doing it. We forget that we are thinking negative thoughts all the time. Yoga and meditation help alleviate physical and psychological ailments. Stress shows up as jaw clenching night sweats, shoulder and back pain. Even worst stress shows up as swollen lymph nodes and even cancer.
Yoga starts with "belly-breathing", or "Pranayama", in Sanskrit, "prana" means life force, and "yama" means extension. With Pranayama, you are learning to control your breath, calming your nervous system. We are always in our "Fight or Flight" mode when we are stressed, we are agitated and angry all the time. Our breath is shallow, we have forgotten how to breathe in a relaxed state.
With belly breathing, you are replacing that negative toxic energy with fresh life force(air). You simply breathe in through your nose and out through your mouth. When breathing in through your nose, lower your shoulders and relax your jaw. Push the air down to your belly, expand your chest. Open your heart. Through your mouth, exhale your negative thoughts and stress. Allow yourself to relax for the first time.
Belly-breathing is great for when you're feeling anxious, or hopeless like having "nothing to do". These feelings can be overwhelming, leading to negative thoughts. But instead, take a breath. Allow yourself a break from your mind. Acknowledge your thoughts and worries without judgment, be at peace at the moment.
The next time you feel stressed, ground yourself. Simply lay down or sit down in a comfortable place and breathe. When your mind wanders, simply acknowledge the thought and bring it back to your breath.
"Everything is fine. At this moment choose to relax and be at peace."
Yoga and meditating is not easy, be patient, allow yourself time to grow.
I recommend deepening your yoga practice with these readings:
"The Wisdom of Yoga: A Seeker's Guide to Extraordinary Living" by Stephen Cope. It will help you understand more about your visualizations when meditating. A bit of a hard read, but it gives you a better understanding of your practice.
"When Things Fall Apart: Heart Advice for Difficult Times" by Pema Chodron. I love this book for it's simple message, and reminder that life is the best teacher.
"Don't Sweat the Small Stuff: And it's Small Stuff", by Richard Carlson. It's a nice light read, life really isn't about the things that bother us.
With practice, you can deal with stress better, shift your mind frame. Ackwnodege the anxiety but don't overreact. You'll gain more clarity and patience with yourself and others.
Stay positive, practice gratitude. Each moment is not like the last. enjoy the moment.
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