INSTINCTIVELY, IS IT THE RIGHT CLASS FOR YOU?

Appreciate your individuality and tune into your instincts. Your energy body is unique to you and may require different input than someone else’s. So in this respect the first technique is to ascertain whether you are actually in the right class for you by developing a sensitivity to your body’s signals – as entering the class is ultimately entering a posture; How do you feel? Does the practice open you? Do you relax in body, mind, and spirit? Do you resonate with the teaching style?

YOUR ATTENTION HAS POWER

It’s essential to note that your attention itself has power. We spend huge amounts of time with our attention outside of us, but inverting and focusing it inside will also immediately soothe and lift your vibration.

BREATH AWARENESS

Simply becoming more aware of your breathing dynamics, depth and rhythm, helps to support balance as the breath is a perfect barometer for how you are feeling in the moment. While the mind can be scrambling to find a word to describe how you are, bringing your awareness to the breath can tell you much more! When we are relaxed and our diaphragm is at ease, there is a lovely expansion and contraction in the abdomen caused by the movement of the diaphragm. So in a moment of conscious awareness choose to focus your attention on the breath which also immediately pulls you down out of the mind and can make you more aware of what you need. If your abdomen is held tight, and rigid, it’s a cue that you need to take an action or engage in practice in order to relax

PRANAYAMA

Pranayama generally supports balance – so most techniques will help alleviate stress. However, there are a couple of specific techniques which I find can be particularly helpful. Alternate nostril breathing is incredibly effective as it balances the right and left hemispheres of the brain and stimulates the parasympathetic nervous system. It can be a ‘quick win’ as no matter what you are trying to achieve it can help, either by calming the ‘left brain’ conceptual part of the mind, (so excellent if you are over-busy and stuck in your thoughts) but equally, if you are feeling sluggish it can also stimulate your ‘right brain’ which can stimulate your creative faculties too. I also love 3 Stage Deep Yogic Breath as I enjoy watching how my perception changes as I practice.

DEEP RELAXATION

When you deeply relax, not only is it incredibly rejuvenating, it also changes the texture of the mind. You also experience streams of thought which are often more deeply embedded in the subconscious and difficult to reach when you are in your usual daily mind state. So going ‘inside’ via relaxation means you can pick up on creative ideas and thoughts you often miss, thus balancing not just your energetic body but also building wisdom for actions that can enhance your life too.

TAILOR TO YOUR CURRENT PHYSICAL STATE

Our state of being, just like life itself is constantly in a state of change so maintaining some flexibility and discernment in which asanas and sequences we choose can be a great ally! If you are feeling full of energy then choosing a class full of very yin, slow or still asanas may not serve you as well as more dynamic sequences can. Similarly, if you are feeling very depleted then choosing slow or restorative sequences and asanas may be better than more dynamic ones.

TAILOR TO YOUR CURRENT EMOTIONAL STATE

Similar to choosing asanas that relate to our physical state, we can also incorporate asanas to help balance our emotions! For example, if you are sitting on some unexpressed or suppressed energy that you really need to assert out into the world you might want to engage your warrior asanas, whereas if your prevailing emotions at the moment are that you need to surrender, choose more passive asanas such as child pose.

TAILOR TO YOUR CURRENT MENTAL STATE

We often get lost in specific thoughts but it’s good to zoom out of the minutiae of your mind from time to time and look at the overall pattern of your mindscape and thoughts. For example, if you feel too much ‘in your head’ then choose some grounding, earthing sequences such as tree pose, or if your thoughts have an overbearing quality, without a sense of enough space between them, choose techniques, sequences, and asanas that activate the Lungs and Heart in particular (such as pranayama or focusing on the breath whilst in an asana, or chest openers such as Cobra or camel).

VISUALISATION

Although visualisation, and the application of thought can in some ways be seen as counterintuitive to the oft-sought yogic desire to empty the mind. The application of thought can, of course, have a healing impact, particularly when used in conjunction with embodied awareness. For example, when you visualise the chakra colours from root to crown (red, orange, yellow, green, blue, indigo and violet) with your attention anchoring the frequency of the colour into the relevant part of the body it can be very healing. Essentially, whenever your awareness (Yang) meets with the density of the physical body (Yin) you create an energetic hot spot that raises your vibration, as it’s a creative fusion – when Yin and Yang come together it creates wholeness.

SOUND

Sound can often be neglected in our practice, and I find one of the quickest ways to harmonise my state, and to connect with the natural environment around me is to simply sound some “OM”’s. Chanting OM can seem like one of the biggest yoga clichés, but it’s impeccably effective for supporting balance. Remember OM is the vibrational frequency that passes through all natural living matter, and it helps to retune us to this natural frequency (sometimes, just like a musical instrument we also get out of tune too). Tips to increase the efficacy can be directing the sound into different areas of the body, (which helps to free up stagnation) and also expanding your awareness to include natural life around you – trees, fields, rivers, oceans, the sun, and moon, even visualise the whole planet in your awareness if you wish!

How do you heal a broken heart? How do you open up to attract love? Most of us go through heartache at some point or another. But few of us truly work through it and process that hurt so that it heals and we move on in openness. In this day and age of increasing technological advances and more and more screen time”, it can be easy to forget to go deeper. We get tense, over-active mentally, and imbalanced in terms of harmony between body, mind, and soul.

In love, this can be a big problem. Most modern people walk around with a collection of wounds, attachments, worries, and fears stuck in their bodies and emotions. And it can severely hold back our ability to attract, feel, receive and deeply experience love. How?

When we have traumatic experiences such as going through a breakup, being rejected, or experiencing loss, it creates an emotional “scar”. And if we don’t fully process and deal with it, these experiences can create stuck energies and “blocks” in our chakra systems and our bodies. It means we may be holding onto tension, repressing fear, and trying to control circumstances out of worry of being hurt again.

In short, it keeps us out of flow and openness. In this way, those past hurts often prevent us from being available to the full experience of love in the now moment, and future.

Holidays are meant to be a break away from the everyday stresses of life. This can be anything from the stressors of work and family life to social media’s influence on your mental health. However, 68% of people continue to work while on holiday, and most people spend an average of three hours or more on their phones. This can make relaxing incredibly difficult, and you might not benefit from the true stress relief a holiday should give you. However, a disconnected holiday could be the answer.

What is a disconnected holiday?
A disconnected holiday is a rest
away from technology, as part of a digital detox. There are multiple reasons you might consider this, including boosting mental well-being, connecting with friends, family, and nature, as well as allowing you to truly experience all a holiday has to offer without the interruption of a phone screen.

Disconnected holidays don’t have access to the internet or signal and have multiple technology-less activities which involve exploring the local area and nature, allowing you to avoid the temptation of using your devices. So, pack those luxury bikinis and bestsellers you’ve been dying to read for a holiday full of rest, relaxation, and technology rejection.

Cascata da Ribeira do Ferreiro boasts beautiful views and walks, connecting you with nature from the rolling green hills to the flowing waterfalls. And why not distract yourself away from social media with the flavours of the countryside? Honey, flavoured by the range of wildflowers, and jams made from the guava tree are not to be missed. The Faial Island in Portugal is another option for those adventurous walkers and family detox moments. With a beautiful botanic garden and incredible views, you cannot get bored of this location. Or even dip your toes in thermal waters by visiting Parque Terra Nostra. Allow these natural mineral waters to wash away your stress.

YOGA

These two poses help you clear and open your heart and throat chakras which may be closed and repressed. Acknowledge your posture first. Do you feel hunched and protecting your heart? Have you lost the confidence to communicate clearly, speaking your mind and truth?

Matsyasana (Fish Pose)

Lie on your back, straighten legs and lift hips tucking hands slightly beneath your buttocks, palms facing down. Draw your forearms and  elbows inwards

Inhale, bend your elbows and press firmly into forearms and elbows to lift your head and upper body away from the floor and begin to find the natural curve of your spine

Firm your shoulder blades into your back and lift chest higher, elongating spine

Gently release the crown of your head down towards the floor, placing a minimal amount of weight on your head if it reaches the ground

Stay in the pose anywhere from 5 to 10 breaths. To come out of it, engage your core, press firmly into forearms, gently lift your head away from the
floor. Tuck your chin into chest and place the back of your head down.

Chakrasana (Wheel Pose)

Lay flat on your back with your arms at your sides. Bend knees, keeping feet parallel and aligned with your hips. Draw heels close to the edges of buttocks.

Reach your arms up overhead, bend your elbows placing palms on the floor either side of your head, fingertips beneath shoulders. Keep your forearms parallel as you extend fingers toward heels. Reach elbows directly up toward the ceiling.

Inhaling, press feet firmly into the floor and lift your hips upwards straightening arms. Contract buttocks, thigh, and abdominal muscles to support your lower back.

 Keep arms and legs parallel as you’re lifting and hold for a few breaths. Avoid resting your bodyweight on your head; you’ll gain strength in the limbs with practice

Release the pose by first bringing the crown of head to the mat, then your whole body. Rest on your back with knees bent and dropped together.

MEDITATE

Sit quietly daily and meditate on how to nurture and heal yourself and find empathy and forgiveness in your partner for any wrongdoing. This may take a long time and will take courage and energy but it is part of the healing process.

Sit on what may have gone wrong and when and how you could’ve dealt with it differently for the better of you both. There are always two sides to a story so try to find compassion even if it’s the last thing you feel like feeling! Not only will this help you vibrate on a higher level which will attract positive things in your life, it will also help quash negative emotions such as anger, bitterness and resentment etc., which do not serve you and tend to get stuck as a repeating story in one’s mind. Accept, greet and embrace the good memories from your relationship as they come and be grateful for the good times. Let the emotions flow through you without judgment; nothing is permanent. You are healing.

MINDFULNESS & COMMUNICATION

When you learn how to be a mindful communicator it can help you succeed in many areas of your life which will in turn have a positive impact on your relationships. Since humans learn how to communicate from an early age by watching signals around them, if you have a problem with communication you may have some healing work to be done from the past. 

Remember in relationships and communication that we all process information differently so it’s worth spending some time on enhancing your basic communication skills. This will help you:
* Better express how you feel
* Better explain your needs
* Become more aware of who you are
* Develop deep intimacy in your relationships

Communication skills to be mindful of:
* Being an excellent listener
* Show an interest in what someone is saying
* Never gossip or backstab; address an issue
directly
* Treat people how you’d like to be treated yourself
* Think before you speak and maintain a sense of
humour

HEALERS
If you really are so distraught before, during or after a break-up, then rest assured that there are humans trained to deal with your pain and subsequent healing so you’re not feeling so overwhelmed and lost.

Relate, a relationship charity (relate.org.uk) has a user-friendly website that walks you through the grieving and loss process so that you are
less overwhelmed with all the swirling and conflicting emotions and rollercoaster of thoughts and feelings. You can book into see one of their professionally trained team, hire a divorce coach, Counsellor or surround yourself with loving and supportive people who will listen and lend a caring ear from a neutral stance.

Make sure you’re in a safe environment when you’re ready to open up and share. I joined the ‘Wild Woman Sisterhood’ and went walking in the woods with some amazing women in London who weren’t afraid to remove their masks and pretend that everything was ok. They were raw, real, loving and supportive and I am thankful to them for their transparency and support. If you’re open to it, you’ll gravitate towards those who will heal and help you and you’ll realise that this pain and process is just part of life and nature and you’re not alone, not a
victim. You are a beautiful soul who deserves the best in this short life that we are graced with.

1: Set your alarm 15 minutes earlier

The extra 15 minutes sleep won’t make you feel less tired.  However 15 minutes of extra ‘YOU’ time will start your day o! in a feeling of abundance and by that you are telling yourself and the universe ‘I am worthy of my time! I delicate time just  for me, as my wellbeing is just as important as everyone else’s’.

2: Have breakfast slowly

I truly believe we do have to break the fast we did over night and nourish our bodies for the day ahead. Your mind may know that not much is asked of you in terms of physical activity today, however our bodies are still  super primal and the minute you leave your house it will be looking out for dangers, so make sure it starts out in a way that makes you feel looked after and cared for. Take your time preparing and eating your breakfast.  Experiment with creating something super yummie and notice how you will look  forward to getting up in the morning! Make a smoothie, juice or proper full English breakfast – whatever you fancy! The main thing is that by enjoying a well-attended and intended morning meal you immediately put your body (and your most thankful nervous system) into a state of feeling safe. It is safe to be me.

3: Move your body and centre your awareness

As we wake up after many hours of stillness the body may feel sluggish and down in energy and the mind may still be half in dreamland. So start to get your prana (life force) going by doing some light movement whatever you like, be it yoga, dancing to your favourite music, singing, skipping or whatever gets your heart going and keeps your lips smiling.

4: Get fresh air and daylight

Especially for those of us living in a big city where   most offces don’t have windows that can open which means we are literally breathing in air that’s been circulated several times before it even hits our lungs! It is so important to get fresh air! Think about it: the first thing we do as we enter into this earth life is we inhale, and the last thing we do as
we leave this body is we exhale. Without breath we are not able to live! We can live for weeks without  food, days without water but we cannot live, not even for one hour without breath! The more we take conscious deep breaths the more we basically feed our cells and our nervous system with fresh new energy allowing our minds to clear and our bodies to detoxify! Daylight is important, not only to top up our vitamin D doses, but also because we are constantly and intimately connected to our surroundings. Nature has an incredibly healing effect on our mind, body and soul.Have a look at this Japanese research showing just how important it is to take walks in nature. www.hphpcentral.com/article/forest-bathing 

An easy way to make sure you get enough daylight is to walk to work, or at least part of your way to and from work. In this way you are getting your dose of good fresh air and daylight before the day has even really begun, and anything extra you may get during your day is an added bonus. Plus you may be able to reduce your gym membership as
you’re upping your daily step mileage.

5: See(s) your day

As you go about your morning rituals such as getting a shower and dressed etc. run a quick internal video of your day ahead and see yourself enjoying accomplishing every single task you have set yourself. For example, arriving early and relaxed, having a innovative and positive talk with your colleagues, spending time connecting to yourself by taking a walk or doing a little meditation during your lunch break, enjoying your lunch, feeling inspired during your afternoon meeting, leaving work with a sense of fulfilment
and purpose knowing you have done your very best and that this is always more than enough; walking part of the way home to enjoy more fresh air and have a little ‘you time’ before engaging with your friends family or partner, spending your evening in a wonderful tranquil manner and going to bed feeling loved and safe.

Most importantly create sacred rituals that bring you a sensation of feeling amazing, of feeling loved, safe and abundant. It doesn’t matter if your rituals are totally different from mine or anyone else’s! What matters is that they uplift you and that you stay true to them by dedicating time and love for them to do their magic.

In a world where most people have forgotten the importance and the healing effects of ceremonies  and celebrations tune in and connect back to you.