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.

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.

Meditation Techniques for Anxiety and Panic

Effective meditation techniques are highly useful tools for keeping anxiety and panic at bay.

Yet, there are a lot of misconceptions and myths about meditation.

What People think Meditation is

Meditation is often thought of as forcing yourself not to think and any thoughts in meditation show that it is NOT working. Many people also expect some kind of ‘experience’ and its absence makes them feel that they have failed.

As a result, most people try too hard or feel they can’t meditate and give it up.

What Meditation Really Is

Well, effective meditation and freedom from anxiety and panic comes from a few basic skills.

  • Observe any thoughts in your mind and sensations in your body instead of letting those thoughts and feelings overwhelm you.

When your thoughts and feelings overwhelm you, you start identifying with the pain or anger and so on. These become a part of you rather them seeing them as simply experiences. Remember that you can choose not to give your attention to these experiences if you so wish.

  • Meditation also helps you develop present moment awareness. This gives you the ability to let unhelpful thoughts leave as easily as they arise.

Even if you don’t feel you have mastered your meditation practice, but you have started taking some time for it, half the work is done. You have given your body the opportunity to normalize, to unwind and for its own healing and recovery processes to operate effectively.

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.

Powerful Ancient Meditation Techniques Reduce Anxiety

Yoga is more than a discipline, it is a way of life. Yoga and its meditation techniques have helped people for thousands of years. Studies show that meditation can decrease anxiety and stress, increase focus, and even provide relief to chronic pain and illness sufferers.

These powerful ancient meditation techniques of yoga focus on mindfulness, present moment awareness and healing. For example, many of us store past emotional attachment to pain in our bodies. The yoga ‘asanas’ or poses can wring the past out of us. By manipulating areas of the body that typically receive little movement, yoga poses can purge the past from us.

Another beautiful thing you learn through the ancient meditation techniques of yoga is to become aware of your present and see the moment for what it is. When you are in the moment, the stress and anxiety simply melt away.

When we root ourselves in the present moment, we root ourselves in reality. We see the situation for what it is, now. Not for what it was last time and not for how we think it will be this time.

If you want to get rid of your anxiety, but aren’t sure how to start, you’ve reached the right place! Known as the Big Yogi, stress coach Nick Palladino always has something amazing to offer when helping you relieve symptoms of anxiety. From meditation to yoga and life coaching, he will empower you with an entire toolkit to help you along your way.

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.

Combat and Prevent Stress with Mindfulness

Stress is often not caused due to an event or situation but rather due to our reaction towards it.

You may ask how you can separate the two. ‘How can I look at the way in which I am reacting to a situation?’

One easy way to do so is to start letting go of things you can’t control. It may sound difficult but can be achieved with mind training and this is where mindfulness comes into play.

Mindfulness is the skill of being present and fully aware. This means you are not attempting to or fighting the circumstance, you’re simply aware of what is. You’re aware of the situation. Whether you are watching a movie, making a presentation or running a marathon, you can be mindful.

Modern urban lifestyle is all about multi-tasking and that has made us compromise on concentration and mindfulness. Technology, that we rely on so much these days, has not really helped us here. Why? Because mostly it is the technology using us rather than us using the technology.

Another important factor in mindfulness is clarity of thought. It gives you the ability to really see things for what they are without letting our judgment clouds it. The more mindful we become, the greater is the clarity.

Another important piece of the puzzle is accepting things for what they are, especially when you have no control over them.

Concentration, clarity and acceptance keep you in the present moment, without the past or the anxiety of the future affecting you. Imagine you are making a presentation, fully focused and open to accept whatever the outcome. Will you be able to worry about how your presentations went in the past or how the audience would react to this one? No. Because there is no space left for those things.

When you practice mindfulness, you automatically feel calmer. The mind gets agitated by distraction. You keep it focused and eventually, you are able to rewires it. And the best part is all you need is practice – no tools, no equipment, just being in the moment and practice. Anytime you realize your mind is wandering, take a deep breath and come back to the present.

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 Mindfulness can help you Visualize the Life you Want

In our fast-paced urban lives, who doesn’t want to reduce stress levels, increase happiness and find more balance all at the same time? It is possible!

Surprised?

It’s true.

Everyone is trying to create the life they dream of. But in the wrong way!

If deadlines, targets, meetings and material possessions are drowning you, then something is definitely wrong with your way of defining life’s success.

Read on, if you are facing trouble experiencing the relationship, the job, the success or the life you desire.

The first and the most important step to creating the life you want is to cut the clutter that fogs your mind and prevents you from visualizing the parts of your life, the way you want them to be. This is where mindfulness comes to your rescue.

Mindfulness allows you to be in the present moment and look at ‘What Is’. This is different from your current setting where we often look at ‘what it is not’, ‘what I do not have’, ‘what might have been’, ‘what is missing’, ‘what is wrong’ and so on.

Simply pressing pause and looking at ‘what is’ puts you in a position of control rather than simply be a victim of your circumstances, which is frequently the cause of all our stress and troubles.

Practicing mindfulness not only allows you to look at and appreciate the present moment, it also allows you to decide what to do with it. For instance, you are wondering why your co-worker said something. Right now, you wonder whether it was because something you said, or if s/he felt offended, what do they have on their mind, and a hundred other questions. This creates stress and clutters your mind. Mindfulness gives you the power to pause, observe your thoughts and emotions and choose your response to them, instead of just playing puppet to them.

Once you are ‘in the present moment’ and observing non-judgmentally, you can prevent stress. When you have learnt to keep stress at bay, you can focus on creating the life you want to live now!

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 – A New Approach to Understanding Stress, Life and Yourself

As you begin reading, notice your breathing and become aware of your body…

You often hear people (even yourself) saying, “Oh, I’m so stressed!” or “My work is so stressful!” or “The kids stress me out.”

What is Stress?

The Dictionary defines stress as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.

When your mind perceives threat, it tells your body to gear up to fight or flight. All energy and blood is diverted to your muscles, getting ready for action. This is a wonderful gift evolution presented us with when humans had to survive in the wild. Fortunately, we evolved and learnt other survival skills – we invented everything from primitive tools to modern day technology.

However, always being in the ‘action’ mode can damage brain cells and your immune system, making you vulnerable to physical and mental disorders and take away your peace.

Unfortunately, modern, urban life which sees success as material possessions, keeps us consistently in the ‘action’ mode. Multitasking is the buzzword and Juggling multiple roles and responsibilities somehow makes us seem better than others in our own eyes.

This translates into stress, which most of us have accepted as something inevitable, even normal. As a result, despite being at the epitome of progress, we now have more cases of heart disease, depression, drug abuse, unhappy relationships, more than ever before in the human history.

Fortunately, we have all these years of wisdom traditions, like yoga and mindfulness to our rescue.

If you’ve heard about it and wondered whether it is one of those new-age practices, here’s the thing.

Mindfulness is not rocket science. It is simply focused, non-reactive awareness. Awareness already exists in each one of us. Don’t we know how to stop and pay attention to something important? The practice of mindfulness is simply the cultivating this marvelous ability to turn it into our default setting.

Mindfulness meditation can help the practice of mindfulness become as natural as breathing, so that whether you are writing an email, having a conversation or commuting to work, you can be mindful. This will enable you to cope with stress, even prevent it in the first place and enjoy a greater sense of well-being.

The best way to train yourself is mindfulness meditation with a coach who can help you improve through meditation and deep conversations so that you can move you from where you are to where you want to be.

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.

Happy or Bust!

It is taking over the Internet. It is creeping across the walls at yoga studios. It is infesting the TV and books that we consume. And we are pouring time, money and energy into catching it: HAPPINESS!

The signal pulsing the following message at us is becoming oppressive: If you are not happy, something is wrong with you.
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.