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.
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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.

Albondigas-Lentil Soup

Today’s quick and easy recipe is loaded with protein, veggies and is paleo (well, almost).

For lunch, I wanted something to really fill me up after a good workout, so needed a wide range of nutrients in my meal. That means it needed to have a lot of protein, a good amount of carbohydrates and some healthy fats. After working out I’m big on eating a full meal, I find that this helps reduce muscle soreness the next day and helps my muscles grow lean and strong.

Here’s what you’ll need in order to make this meal which will last you 3-4 servings;

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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.

Yogis Don’t Eat Tacos I: The Social Rules of Yoga

In last week’s blog Yoga: Expectations and Assumptions I discussed our mind’s tendency to set preconceived notions around future events or people and how doing so dilutes our experiences and pulls us out of the present moment.  Today, I’d like to go further into assumptions around a modern yoga practice.  Many years ago my friend Brian and I would go to yoga class together then head out to Newport Beach for “Taco Tuesday”.  At the time we were new to yoga and to the preconceived notions of how a yoga practitioner should eat, behave and live.  We didn’t see anything wrong with going to yoga then eating tacos and having some beers (and I still don’t). The apparent hypocrisy to some didn’t even cross our minds until one of our serious yogi friends said: “What the heck are you guys doing, yogis don’t eat tacos!”

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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.