A Year of Natural Health & Beauty Tip #40: Relax & Focus in Just Ten Breaths

Image by Mike D. Logan via Flickr

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

At this point, you’re well aware of the amazing multitude of benefits from meditation and deep relaxation.

In case you’ve forgotten, a few ways your body, mind, and spirit can be affected by slowing down include reduced stress, strengthened immune system, enhanced emotional stability, and a greater sense of overall well-being. 

Today’s tip is one that you can practice anywhere, anytime—literally. All you need is your breath and one empty hand. It’s easiest to learn this with both hands, but once you’ve gotten the hang of it, you can even do it with both hands full (while driving, for example, or while holding both a child and a grocery cart). Using gentle touch helps to ground your thoughts and awareness. It brings your attention to your body, which helps you to remember where you are, right here, right now.

Focusing on the rhythms of your breath immediately calms your mind, relaxes your nervous system, and brings you into a calm awareness of the present moment. It helps you to concentrate with a clear head and soft heart. You can practice this tip as often as you like!

Stuff to Know:

• Breath work and meditation should be used in conjunction with conventional medical or psychological care, not as a substitute for it. If you are suffering from depression, post-traumatic stress disorder, suicidal thoughts, severe anxiety, an eating disorder, or other psychological or emotional distress, talk to your doctor or a mental health professional before practicing meditation.

How to Relax and Focus in Just Ten Breaths

1. First, relax your hands. Rest your thumbs gently at the base of your same-hand index fingers.
2. Inhale as you slowly slide your thumbs to the tip of your index fingers. Exhale as you slide your thumbs back to the starting point.
3. Move your thumbs to the base of your middle fingers and repeat.
4. Repeat again on your ring fingers and pinkie fingers.
5. Then, repeat your pinkie finger again. Move your thumbs to the base of your ring fingers and repeat. Work your way all the way back to where you originally began.
6. After you’ve completed your index finger again, relax your hands. Take two long and slow breaths, savoring the moment.

Remember:

• Don’t force it! Just breathe and slide your thumbs along your fingers. It’s that simple
• Keep your breath gentle—do not over-fill your lungs or make noises. The simpler, the better.

Do you practice breath work during the day?

Do you have any tips for everyday relaxation?

A Year of Natural Health & Beauty Tip #34: Practice Savasana (Corpse Pose)

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

If you’ve ever taken a yoga class or practiced to a video, you are already familiar with the pose known as Corpse Pose, or Savasana (shah-VAHS-uh-nuh) in Sanskrit. Those of you who aren’t familiar with Savasana might be able to relate to it as Lying on the Floor with Your Eyes Closed Pose.

It looks, and often feels, like a nap. A nice little doze at the end of your practice. In fact, I’m willing to bet that every long-time yoga practitioner has drifted to sleep at least once during Savasana.

That, of course, is wonderful! But Savasana is more than just sleepytime on your mat. It’s a real pose, with real alignment that you may want to consider the next time you flop into it. If you’re new to Savasana, just follow the instructions below. If you’re new to yoga, period, you might find Savasana a very welcoming introductory pose.

Benefits of Savasana (Corpse Pose)

Many yoga traditions actually consider Savasana to be the most important pose in yoga. That’s because deep relaxation allows your body to fully process and assimilate all of the benefits from practicing yoga poses and breathing exercises. But it’s also beneficial any time of the day, after or before any activity. When your body relaxes, your parasympathetic nervous system (“rest and digest”) kicks into gear, counteracting the dis-ease caused by overstimulation of the sympathetic (“fight or flight”) nervous system.

Some of the benefits of this deep relaxation include:

• Lowered blood pressure
• A decreased heart rate
• Slowed rate of respiration
• Decreased muscle tension
• Decreased metabolic rate
• Reduced occurrence of headaches
• Relief from fatigue and insomnia
• Reduced nervous tension
• Relief from anxiety and panic attacks
• Increased overall energy levels
• Increased productivity
• Improved concentration and memory
• Clear-headedness and a sense of focus
• Heightened self-confidence

The mind-body benefits are plentiful! But deep relaxation can be elusive to some people who find it hard to soften the mental chatter of everyday life. Just remember: like any yoga pose, Savasana takes practice. Try 2 minutes of Savasana a day and work your way up to 5 minutes or longer. Set a timer if you need to. As you become accustomed to relaxing, you will become more aware of those grace-filled moments of peace and stillness in your everyday life.

Stuff to Know:

• This post is not intended as medical advice. If you are suffering from depression, bipolar disorder, an eating disorder, severe sleep disruption, or any other mental state that is causing concern to you or your loved ones, please seek the help of a professional.
• Savasana should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures.

How to practice Savasana (Corpse Pose):

1. Set a timer for the duration of your practice: 2 to 5 minutes; up to 30 minutes if you have the time.
2. Lie on the floor on a yoga mat or blanket. You can place a bolster or pillow beneath your knees for extra low back support.
3. Close your eyes.
4. Adjust your position so your body is in a straight line from your tailbone to the crown of your head. This may take some wiggling. Wiggle until your spine is straight.
5. Rest your arms alongside your body, with your hands about eight inches outside of your body. Turn your palms up.
6. Let your feet drop open about eight inches apart. Feel your bones sink into the mat. As you allow your pelvic cavity to relax, your feet might drop open even further. Let them.
7. Breathe naturally. Do not force your breath or try to control it.
8. Relax your face, jaw, and tongue. Let your eyes drop deeply into their sockets.
9. Let peace and stillness wash over and through you.
10. Completely let go.
11. When your alarm goes off, gently roll to one side and take a few deep breaths. Then, gently press yourself up into a seated position. Take a few deep breaths of transition, and open your eyes.

Do you practice Savasana outside of your yoga class?

Do you have any other tips for deep relaxation?

A Year of Natural Health & Beauty Tip #27: Practice Progressive Relaxation

Image by fir0002 via Wikimedia Commons

To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips.

Today’s world is go-go-go. We’re constantly plugged in, turned on, connected, online, mobile, and active. An while a certain amount of busyness can be productive and healthy, too much movement and activity can be detrimental to our health and wellbeing. When the end of the day comes, you might fall into bed and crash out or you might suffer from insomnia. You might wake up feeling groggy or energetic, depending on what you ate the day before, how much you exercised, or how stressed-out you are. You might turn to caffeine, pharmaceuticals, sugar, or the Internet to get the energy you need to keep going throughout your day.

Conscious relaxation techniques can help to offset the unhealthy effects of too much stress, activity, and false “energy.” Deep breathing can help to reverse the shallow, rapid respiration instigated by stress. Taking time throughout your day for a few long, deep, consciously practiced breaths can be rejuvenating and energizing.

But for the most benefit, practice deep relaxation in addition to deep breathing! Even five minutes of conscious, progressive, deep relaxation can positively change your blood chemistry and reduce or eliminate the wearying effects of stress and activity.

Learning progressive relaxation takes some practice, but once you’ve gotten the hang of it, you can achieve the relaxation response within just a few breaths. Use a timer, so you don’t have to worry about falling asleep

Try to practice at least 5 minutes of progressive relaxation every day. You will notice a deep and lasting change that will effect the rest of your life in a positive, enhancing way!

Stuff to Know:

• This post is not intended as medical advice. If you are suffering from depression, bipolar disorder, an eating disorder, severe sleep disruption, or any other mental state that is causing concern to you or your loved ones, please seek the help of a professional.
• Progressive relaxation should be used in conjunction with, not as a replacement for, standard medical and therapeutic procedures.

How to practice progressive relaxation:

1. Set a timer for the duration of your practice: 5 to 30 minutes.
2. Sit or lie in a comfortable position.
3. Close your eyes.
4. Begin to breathe deeply. Don’t force your breath, just let it deepen.
5. Beginning with your feet, tense your muscles for three seconds and then relax.
6. Then, tense and relax your lower legs.
7. Work your way up your body, through your thighs, buttocks, torso/abdomen, chest, arms, shoulders, neck, jaw, cheeks, eyes, and forehead.
8. After you have tensed and relaxed your forehead, rest while breathing naturally.
9. Count down from 10 to 1 while imagining yourself descending on an elevator.
10. Relax and know your timer will alert you when it’s time to return to everyday life.
11. When your timer goes off, keep your eyes closed. Tell yourself, “When I count from 1 to 5, I will open my eyes and feel refreshed and energetic.”
12. Slowly count from 1 to 5 while blinking open your eyes. Yawn, stretch, and go about your day.

Do you practice progressive relaxation?

Things I Love Thursday

Happy Thursday! And happy sum-sum-summertime to youuuu! Why are you inside looking at the Interwebs instead of picnicking, sailing, or napping in a hammock? Oh, right. You’re probably at work, procrastinating.

Well, procrastinate away today. I’ve got some fab-o links for you to peruse, read, and get inspired by. Check ‘em out! Then get outside for some fresh air and sunshine! Promise??

1. Cheap chic ruined us, via Salon

An interview with the author of a new book,  Overdressed: The Shockingly High Cost of Cheap Fashion, in which she discusses the massive environmental and emotional disaster that is the result of literally tons of cheap clothing sold in the U.S. It’s a very thought-provoking subject, one that’s close to my heart. In 2010, I went a year without buying clothes and learned a lot about my own consumption habits, while vowing never to buy cheap, crappy, ill-fitting, emotionally draining clothes again. So far, so good. You can read all about my year without buying clothes here. But click the link above to check out the Salon interview, too! It might get you thinking about doing something similar.

2. Olympic Cyclist Evelyn Stevens talks about her journey from Wall Street to London, via Outside Magazine

Such an exciting and inspiring story! Stevens only started racing in 2008, and didn’t even quit her Wall Street job until 2009. And now, this summer, she’s an Olympic cyclist! It boggles the mind and inspires the quads, I tell ya.

3. Decorate with octopi! Via CasaSugar

Octopus is the new owl. Trust me on this.

4. An Olympic logo a day

Brilliant, creative, and adorable ideas.

5. Make a hula hoop chandelier, via Dollar Store Crafts

File this under: Why Didn’t I Think of That?!

6. Stressed and online? Visit Calm.com for 2 minutes of relaxation. Via Mashable

Got two minutes? CTFO, baby. (chill the f out, natch )

7. An updated list of lesser-known editing symbols, via Janet Reid

For professional use only. Be sure to click the link above to see them all.

8. Sci-fi film posters re-imagined as pulp fiction book covers, by Timothy Anderson (via Boing Boing)

Swoon-worthy!

9. Iconic ’70s skateboarder Cindy Whitehead, via Tomboy Style

The definition of rad. Click for more killer images.

10. Finally, What it’s like to live without money, via SavvySugar

An introduction to Heidemarie Schwermer, the subject of a new film called “Living Without Money.” A native German, Schwermer house-sits, travels, and does odd jobs while successfully living sin dinero (errr, I mean, ohne Geld). She’s no spring chicken, nor is she a dumpster-diving hipster. Read through and re-think your life. Dare ya not to.

Well, friends, that’s all for now Have a wonderful weekend!

What are some great things you’ve seen this week?

Got any fun plans for the weekend?

Things I Love Thursday

Spring has sprung.

Well, then! Last week’s rain/slow/sleepy vibe gave way this week to activity and bustling work. I’ll take it!

Not much of an intro this week So let’s jump right into the Must-Share goodies from the last week. Enjoy!

1. Acid Drops, by Dylan Rieder on Vimeo:

Really cool and beautiful hand-painted videos of skateboarders. Everything about this is dreamy: the concept, execution, all of it. Love.

2. This quote:

For every minute you are angry you lose sixty seconds of happiness.

~ Ralph Waldo Emerson

3. Leann at Healthful Pursuit shared her 5-Minute Breakfast Cupcake:

I don’t have a microwave, so it’s more like 15-20 minutes in the oven, but still… That’s enough time to do other stuff while it bakes and then, YUM.

Plus, it’s gluten-free, grain-free, can be vegan, and is loaded with fiber. Looks like a fantastic way to start the day.

4. Ashley from Edible Perspective shared HER love of homemade beauty products.

As you know, I couldn’t agree more!

It’s wayyyyy easier than you might think.

Not sure what I’m talking about? Check out my 52 Tips and follow along throughout the year!

5. Simple Acts of Radical Noticing, via Crazy Sexy Life:

Guest blogger Leslie Carr on mindfulness and waking up to our lives.

She’s basically talking about the true heart of yoga. 

In yoga, we teach what is called the stilling of the fluctuations of the mind. When you learn to become still, the world opens up. As you begin to wake up to your true self and your true life, you begin to notice things in new ways. With practice, you start understand that you have this new way of looking at the world, which makes it easier (and more necessary) to peel away the layers of programming that make you think you’re someone you might not actually be.

Start with her essay. I’ll write more on this at some point

6. Apartment Therapy shared this amazing half-graffiti hotel room:

Cognitive dissonance, live and in person! I’d love to stay here with my honey, but which side of the bed would I sleep on??

7. Advance copies of the Advanced Style book are in:

Is that a gorgeous cover or what?

If you’re not already familiar with the Advanced Style website, you should be!

These women are who I want to be in 50 or so years. Never compromising their style, glamour, or eccentricities, always staying rad. Plus, they highlight men with advanced style, too.

Can’t wait to get the book, but it doesn’t come out till May 22. Patience, grasshopper.

8. Finally, five questions to help lift a bad day, via The Positivity Blog

Good perspectives when you’re caught in a spiral of melodrama, navel gazing, and self-centeredness.

Eight this week, that’s all I had time for! If you’ve got ones to add, feel free to stick ‘em in the comments!

Have a wonderful weekend!

What are some great things you’ve seen this week?

Got any fun plans for the weekend?