Stress Relief or Release – Which One Do You Want?

Given a choice, would you like to relieve stress or rather release it?

To relieve stress, different people resort to different ways – ranging from healthy, such as exercise to unhealthy, such as drugs and alcohol.

Regardless of how healthy a stress relief technique is, its effects are temporary.

Wouldn’t you rather release the stress – let it all go?

Most people aren’t aware that stress is a choice.

Surprised?

It is true, nevertheless.

Most of us are extremely conditioned in our responses that we automatically react in a certain way in a given situation and are also geared to visualize all negative outcomes first. For instance, what is the first thought that comes to your mind when someone cuts you off in traffic or your boss constantly makes unreasonable demands of you?

It is not that you are never able to handle it all. Some days you can simply shrug it off and go about your business. But there are days when even little things lead to a breakdown.

Remember that stress is a choice.

What would happen if you change the way you look at things?

The little things wouldn’t matter any longer.

Someone cuts you off in traffic. Applaud yourself for driving with awareness and possessing sharp reflexes and driving skills to save yourself.

Now, the boss situation. Try standing in your boss’s shoes one day. Are all his/her demands unreasonable? And if they truly are, focus on doing your best and how else can you manage your work. And maybe, be open to new opportunities, if you want to move on.

The above examples do not mean you deny what is happening around you. It just means that you choose not to let the situation overwhelm you.

YOU decide whether you would focus your energy on the solution or stay awake at night worrying about it.

To train your brain to do so, you can learn about mindfulness meditation that helps you focus on the present moment, preventing stress in the first place.

For stress management, mindfulness and yoga classes, get in touch with the leading stress management training school online, The Big Yogi by Nick Palladino, at nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

6 Techniques to Jump Start Your Meditation Practice

You have probably heard how an increasingly large number of people are learning to live healthier and happier with mindfulness meditation.

Mindfulness meditation is an ancient meditation technique that reduces stress, relieves anxiety and depression, and helps you live a happier life.

Whether this is your first time meditating or you have a regular practice, the following tips will help you start your mindfulness meditation practice well.

Begin

Do not tell yourself that you would start the coming weekend or a certain day. It’s easy to get excited about beginning your practice but the real thing is to make the commitment and BEGIN.

Set a Time and Space

Set aside some time (about 10-15 minutes initially) for your meditation. It is not difficult to find 10 minutes in the busiest of days.

For beginners, it is important to set aside a separate space, without many distractions, for your mindfulness meditation. For best results, begin your practice in a quiet, solitary environment. Create a setting that is comfortable so that physical discomfort doesn’t distract you.

Stay with Your Breath

Begin by closing your eyes and just becoming aware of your breath, without forcing it. Focus on how you inhale and exhale and the rise and fall of your chest and abdomen with it.

Paying attention to your breath allows your brain to become calm and your body to relax.

Simply Observe

Do not try too hard to focus on something. During the meditation, you may feel distracted or bored, even anxious. Experiencing any thoughts and feelings is part of your mindfulness meditation.

By simply observing your thoughts and emotions allows you to detach from them instead of reacting to them.

Return to Your Breath

Whenever you realize you have become distracted or you are judging something, simply bring your focus back to your breath, just as you did in the beginning on your meditation, and start again.

Regular Practice

Mindfulness is rewiring your brain that is conditioned otherwise. This may take some time. So, be patient and practice every single day. It is a good idea to practice at the start and/or the end of your day.

To learn the best meditation techniques, get in touch with the leading stress coach online in San Francisco, The Big Yogi, Nick Palladino, at nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

4 Reasons to Salute the Sun

The Sun salutation is one of the most popular poses in Yoga. Most people love how it brings multiple benefits, from getting you warmed up quickly to grounding.

Here is a quick look at the 5 popular reasons to salute the Sun.

* You can do them anywhere. As long as you have space the size of a yoga mat, you can do some quick Sun salutes. You don’t need any gear and you can do them in your bedroom, a hotel room, even at the park.

* Sun salutes consist of a few poses that are easy to remember. After you have done them a few times, they are generally pretty easy to recall.

* They get you warmed up quickly. You move a lot and use several muscles when you do a sun salutation. This is why Sun salutes have remained one of the first things to do when practicing yoga. Sun salutations prepare you well to do all the other yoga poses.

* Sun salutations are incredibly grounding. They use your breath to make you more mindful. It may not always be possible to sit down and meditate. But a few Sun salutations can immediately bring you peace of mind and tranquility.

To know more, consult the leading health and wellness coach in San Francisco, call The Big Yogi, Nick Palladino, at nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards holistic health and wellness. You can choose from Nick’s one-on-one or on-site corporate classes as a wonderful way to reward your staff!

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Beat A Tough Day at Work with Mid-Day Yoga

Many people work long hours nowadays. Deadlines, running around and conquering to-do lists has become the goal for many of us and all of this results in stress.

This stress takes a toll on physical and mental health, may even cause a panic attack or breakdown. You may have felt active during the first half of the day, but stress and the fast pace at work saps your energy halfway through the day. Sounds familiar?

This is where you need something instant to calm you and allow you to go on with your day. Mid-Day Yoga is the best solution to allow you to handle stressful situations with a calm and composed mind.

Mid-Day Yoga can be done in short sessions so that you can practice it during the lunch hour or the coffee break. It helps you de-stress in the middle of the day, find the right balance and more. Here are the biggest benefits of Mid-Day Yoga.

Improves mental clarity

You don’t always need a long Yoga workout. Short Yoga sessions can boost your focus, give you a much-needed break, and get a head start for the rest of the day.

Provides mini-workout

Mid-day Yoga offers breathing exercises and easy poses that you can do right at your desk without spending a lot of time and energy.

Opportunity for positive social time

A friend or Yoga partner can make your mid-day yoga time even more fun. Conversations become more meaningful.

Improves mood

From new policies to your boss’s remark, there are many things at the workplace that can easily upset you. Rather than letting it get the better of you, Yoga helps you get into a mindset where you can get back on track and work past the temporary setbacks.

To learn more about mindfulness and private yoga classes, get in touch with the best stress management activities center in San Francisco by The Big Yogi, Nick Palladino, at nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose. You can choose from Nick’s one-on-one or on-site corporate classes to bring mindfulness and stress-relief to your office as an advanced teacher comes to you. Think of it as a wonderful way to reward your staff!

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

3 Simple Steps to Find Your “Sweet Spot” and Create Success in Your Life and Career.

The teachings I throw down are meant to be tried, tested and then used, but only if they work.

The same goes for all spiritual teachings of the world; I’ve notice however, that we tend to not embody them, rather we tend to just quote them or stick them up on our social media accounts.

I always want to know as a student myself and always want all students to strive to understand how lessons or teachings apply to our daily lives. Everyone, especially in cities like San Francisco, L.A. or New York with fast paces, big lights and stressors galore need tools. Big tools.

Part of what I’m here to do and part of my expertise is to distill metaphysical teachings and put them into layman’s terms. This got me thinking, and got me excited to share a teaching I recently found in a business book.

In the book “The Real-Life MBA”, by Jack Welch, the author outlines what he calls the “Area of Destiny”. This is a cutting edge philosophy, where Welch delivers a framework to discover and create exactly what you want in your life and career.

Welch, challenges the reader to line their life up in a way the creates an intersection of what they are good at and what they like to do.

This is profound . This business man is offering sage advice.

Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Mindfulness for Beginners

Many people, new to mindfulness and meditation, think of it as a state of mind that is absolutely devoid of thoughts and emotions, or something that gives one psychic powers, and so on.

What to Expect

The truth is that mindfulness is simply a practical way to remain in the present without judging our thoughts or experiences. The best way to practice mindfulness for beginners is to start observing what is occurring, without judging it.

Mindfulness gives you a chance to look at your own mind and choosing what is really important, rather than getting swayed by one thing or the other. This gives you the power to stay more calm and flexible.

How to Begin

The simplest mindfulness meditation is a sitting or a walking meditation. You slowly become aware of the sensations in your body, the sounds and smells around you and your thoughts, without judging. Some people like to add chanting and visualization.

Here are some effective mindfulness meditation tips for beginners.

Find a quiet place in your home or a park where you can walk and won’t be disturbed. Relax. Sit or walk upright with open eyes.

Bring your focus on your breath. Feel the air when you inhale and exhale. Notice how your chest expands and contracts with each breath. The goal is to simply be aware of your breath. Acknowledge any thoughts that arise and return your focus to your breath.

Start with short sessions of 5 to 10 minutes a day. Once you are comfortable, gradually increase the duration. Morning is a good time to begin your practice.

To learn more about mindfulness and private yoga in San Francisco, The Big Yogi, Nick Palladino, at nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose. You can choose from Nick’s one-on-one or on-site corporate classes to bring mindfulness and stress-relief.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

How Can Mindfulness Make Me Happy?

Do you think negative thoughts or inner voice prevents you from becoming or staying happy?

If yes, mindfulness can help. Research shows that we are born with a ‘negativity bias’. Negativity bias refers to the ability of our brains to be more sensitive to unpleasant news. It also retains negative experiences more strongly than positive ones.

Fortunately, we can overcome this bias. Mindfulness can help to rewire the brain, thereby enhancing our capacity for happiness.

Interrupts negative thinking

Mindfulness is all about staying in the present moment. This allows us to observe our thoughts. Gradually we become more skillful at noticing when our thoughts and this prevents our minds from getting caught up in a negative thought pattern.

Promotes gratitude

Mindfulness means being aware of what is happening within and around us. Awareness of what is going well in our lives, along with a daily gratitude practice prevents negativity and increases our capacity for happiness.

Rewires the brain

What we think and feel rewires our brain. Any thoughts can soon turn into a pattern. Mindfulness can be used as a tool to gradually disrupt negative thinking patterns and create new positive pathways. Mindfulness of positive experiences gradually establishes these pathways for happiness.

Inner Peace

Mindfulness brings a sense of inner calm and happiness. Anxiety and depression often arise due to spending too much time thinking about the future or the past. The simple act of staying mindful keeps us centered in the presence and helps us realize the futility of worrying about the past or future. We can then respond to situations without judgement and that is the shortest route to happiness.

For more stress reduction tips and to learn more about mindfulness, get in touch with the leading stress coach online in San Francisco, The Big Yogi, Nick Palladino, at nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

Can Meditation make me Happy?

Happiness is something all of us are striving for. All of us want to experience happiness and a sense of well-being. But most of us look for happiness in the wrong places.

External Focus

We often seek pleasure and happiness in things that outside us – success, wealth, possessions and relationships. These things fascinate most people.

But, once the situation changes or the novelty wears off, our minds experience varying degrees of dissatisfaction. We again try to relieve this by looking at other things that can bring us happiness. While the problem is inside, we keep looking outside.

Good relationships, meaningful work and health do provide comfort but what if the situation changes? Even what we’ve strived to achieve may not bring us the lasting satisfaction and happiness we expect.

This means happiness is an inner state of being, and not just a function of external conditions. The mind has inherent qualities of well-being that lie deeper.

Meditation can help us unlock and access our own happiness and well-being. The more we practice, the more we rely on our inner world rather than external situations for our happiness. But an access to this treasure requires an inward focus and training. A mindfulness meditation practice can bring more meaning and satisfaction to our lives.

If we can learn to access our internal happiness and well-being, it would be the greatest achievement no one can take from us.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

8 Steps To Developing an Amazing Meditation Practice

Over the next paragraphs, this blog will teach you 8 foundational steps to creating a sustainable and effective mediation practice. I’m going to sort through a lot of fluff that is out there around meditation and demystify it at the same time.

Much of this is  a commentary on thoughts from Swami Rama‘s book “The Path of Fire and Light” which outlines how to develop a meditation practice with the following 8 distinct steps.

Swami Rama just brushes over these steps, so it seems more like he’s giving a general skeleton and its the practitioners job to go put it to the test and figure it out for themselves.

Luckily for you, I’ve distilled much of it down. But, remember, meditation is the practice of self study. There is no substitute for that.

Read more

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.

3 Unbeatable Ways to Be More Mindful

Whenever we focus too much, either on the past or on the future, it causes stress and anxiety. What can bring happiness and peace is the present moment awareness and the best tool to do that is Mindfulness. It brings focus and clarity, improving overall well-being.

In mindfulness, we learn how to acknowledge the present moment thoughts and emotions, without judging them. The good news is that you don’t have to be a guru to practice mindfulness and reap its benefits.

Here are some easy yet highly effective ways to practice mindfulness in your everyday life.

Breathe

In mindfulness meditation, the primary focus is on the breath. Simply noticing how you inhale and exhale can help us stay mindful.

Whenever you feel yourself stressed or your mind wandering during an important task, just draw in one deep breath of air. Conscious breathing is the fastest way of bringing our awareness to the present moment and improving mindfulness.

Walk

Yes, it is that simple. Go for a walk. To further add to mindfulness, become aware of every step. Observe how your feet lift up and touch the ground. Notice how the muscles in your toes and legs help you move forward.

Silence

Quiet is one of the golden keys to mindfulness. Take advantage of silence. Silence gives you the space and clarity to have an internal dialogue.

Wonder at the way your mind wanders. When someone else is talking, focus on their words, instead of thinking what to say next. Expand this awareness to all of your interactions. You will not only become mindful but also empathetic.

Nick Palladino-King teaches students and clients how to reduce stress, to increase happiness and to elevate health through yoga, wellness coaching and strength training.