Empathy Fatigue

Are you or someone you know an “empath” or someone who “feels” the mental or emotional state of others? Is it effecting yours or their life, health and happiness while others feel better?

If so, I have a new way of looking at empathy today, one that can change your life, happiness and health.

I want you to move from being empathetic to being compassionate. I’m not suggesting you stop caring and don’t support others, I’m simply suggesting that you start to support other with healthy boundaries for yourself.

Read more

The “Sweet Spot”: The Intersection of Happiness and Success.

Most of us have no idea what we want, many of us don’t even know what we don’t want.

We then wonder why we are not happy; we then wonder why we are unfulfilled; we then wonder why we can’t get to where we want to go.

How can we honestly expect to achieve our goals and create our dreams if we haven’t defined our destination?

We wouldn’t do this in business, we wouldn’t do this with a personal trainer, it would be a waste of time and maybe even get someone fired.

But, for some reason, when it comes to our happiness and dreams, we think the rules are different.

They are not.

Read more

5 Top Yoga Poses to Build Strength

A weak body can neither get any work done nor has a strong immune system. Eating healthy only solve the problem partially. A regular yoga practice can go a long way in making the body strong and flexible.

Boat Pose

You need a strong core to do the Boat pose and the asana strengthens your core further. Sit on the ground by putting the hands on both the sides of your buttocks. Now sit on the buttock by leaning towards the back and stretch your legs out in the front. Lift your legs up at an angle of 45 degrees to the ground. Keep your spine straight and the lower abdomen flat. Raise your hands up to the knee such that they are parallel to the ground.

The Boat pose tightens and strengthens the core muscles of the abdomen and back as well as hip flexors. It also improves prostate, kidneys, thyroid, and intestine health.

Goddess Pose

The Goddess Pose enhances both strength and stamina. It allows the muscles to be stretched and toned.

Stand in mountain pose, and focus on your breathing. Keep your feet apart and sideways. Bend your knees and lower your hips up to the height of your knees. Keep your arms at shoulder height in the namaskar mudra such that your fingertips are pointing upwards. Maintain this position for 30 seconds. Repeat.

Bridge Pose

This yoga pose stretches the neck, chest, spine, and hips. It boosts blood circulation by strengthening back, buttocks, and hamstrings. The bridge pose reduces stress and depression, and improves lungs, thyroid and abdominal organs’ health. Lie down and bend the knees. Then try raising your buttocks so that your thighs are parallel to the ground. Your body now makes a bridge-like pose. Maintain this pose for 30 seconds or more.

Triangle Pose

The Triangle Pose enhances strength and flexibility by working the legs, hips, muscles around the knee, ankle joints, hamstrings, calves, chest, shoulders, and spine.

Stand straight with your legs apart in a triangular shape. Bend on the right side and try to touch the right foot with right hand while keeping the other one raised upwards. Repeat on the other side.

Plough Pose

The Plough pose stretches the muscles in your lower back and neck. It also facilitates the release of stress and tension.

Lie down facing to the sky. Stretch your arms wide on your sides. Slowly lift your legs overhead and then place them on the back of your head. Lift your back so that your feet can move farther away from your head. Your hands and the stretched shoulder blades will support your upper back.

To learn more about private yoga training and group fitness classes, get in touch with the leading stress coach in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

4 Tips to Maintain your Mindfulness Practice

You feel a burst of enthusiasm and motivation after a mindfulness session or when you first learn to practice mindfulness. Unfortunately, this motivation wanes over time as other things catch up. Maybe you had an unusually busy day at work or maybe your kids are screaming for attention.

Life can be demanding, and whenever your mindfulness practice gets derailed, you simply need to set an intention to begin again the next day.

To maintain your mindfulness practice, all you need is mindfulness!

Accept

Rather than ignoring or shying away from your irregular mindfulness practice, open fully to this fact. Accept that you are facing difficulty with motivation. Explore the physical sensations, mental thoughts and emotions that arise when you think or try to practice. This can turn your difficulties into your mindfulness practice, exploring hurdles and giving yourself space to respond.

Non-Judgement and Compassion

Mindfulness practice should not become something that gives you a hard time. To avoid judging your struggle with motivation, recognize that motivation levels may rise and fall. Realize that you are only human and not striving for perfection. Cut yourself some slack.

Beginner’s Mind

A beginner’s mind is essential for mindfulness, but it may need additional motivation to practice. Perhaps something is inhibiting your practice. Approach this with a beginner’s mind to rejuvenate your mindfulness practice.

Seek Support

Open up to what has changed or what is missing. Group support may play a key role in helping to maintain interest in the mindfulness practice. The structure, support and teaching offered in a group could make all the difference to your practice.

To learn more about meditation techniques for anxiety and mindfulness, get in touch with the leading stress coach in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

5 Yoga Poses to Manage and Prevent Stress and Tension

How do you de-stress? Wine, ice-cream, crystals? Do you look for external solutions like so many others?

Fortunately, Yoga works from within. It allows you to relieve stress and tension in both mind and body while making you more resilient to prevent it in the future.

Here are a few yoga poses that have an incredible ability to rid you of stress.

Eagle Pose

This yoga pose makes you focus on a single point, which is a great way to manage stress. It can also help to relax your body by loosening the muscles of the shoulders and hips, where tension usually accumulates.

Standing Forward Fold

This pose can calm a busy mind, restore balance in your nervous system, and promote calm and peace. In terms of energy, it balances the sacral chakra of the body which prevents fluctuating and excessive emotional energy.

Child’s Pose

When we’re exhausted all the time, our adrenal glands go into overdrive, causing burnout. Child’s Pose soothes the adrenals, and practicing it regularly can calm your mind.

Thunderbolt Pose

This pose has an excellent calming effect on the body and mind. It is also excellent for the digestive system, so if you experience acidity and incontinence due to stress, this pose can be a great help. The thunderbolt pose can also help you sleep better, releasing any stress you may have accumulated during the day.

Reclined Bound Angle Pose

This pose can help you release stress and tension through the hips, inner thighs, and groin. It allows you to surrender to the moment and let go.

To learn more about mindfulness meditation and yoga classes, get in touch with the leading stress coach online in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

6 Simple Ways to Relieve Stress and Anxiety

The Big Yogi, You Are Not Your Pain

Anxiety can exhaust you physically as well as mentally. Thankfully, you can reduce your anxiety and stress with simple mindfulness practices.

Mindfulness refers to being in the present moment and paying attention to things we normally rush through.

Here are 6 simple ways to be mindful to relieve anxiety and calm your mind.

Read more

Guide to Employee Mental Health: Resources for Mindfulness at Work

Guide to Employee Mental Health

Work is an important component of life. Studies indicate that it can also be a grueling aspect that can have a profound negative impact on mental health. Work overload, long hours, and relentlessly hectic environments can lead to anxiety, depression, and other stress-related mental health issues. Because of this, it’s important for employers to promote strategies that create healthier work environments and encourage a positive work-life balance. The following resources can help accomplish this.

Read more

How to Walk Mindfully?

Did you know you can practice mindfulness while walking?

A walking meditation is a simple practice for developing awareness in the body, mind and spirit. When we walk, we often go into an autopilot mode. However, this 10-step walking meditation will help you stay mindful, calm and relaxed.

  1. Find a space to walk. It could be outdoors, or even inside a hallway or a room.
  2. Pause before you begin and focus your awareness into your body. Feel the sensation of your feet as they touch the ground.
  3. Gently, take one deep breath. With your eyes open, walk at a natural pace or a little slower than your normal pace.
  4. Pay attention to the sensations in the soles of the feet with each step.
  5. Observe the changes in pressure, texture and sensation.
  6. Be aware of where you’re going but keep your attention with the feeling on the soles of the feet.
  7. If your mind wanders away, gently bring your focus back to your feet.
  8. As you continue walking, expand your attention to what you can see. Notice the various colors, shapes, movements and light and shade around you.
  9. Now further expand your attention to the sounds around you, without judging whether they are pleasant or unpleasant.
  10. In the final moments, bring your awareness back to the physical sensations on the soles of the feet.

When you’re ready to finish, pause once again. Take one deep, mindful breath. Carry on with the rest of your day.

To learn more about meditation techniques for anxiety, get in touch with the leading stress coach online in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

The 3 Tenets of Mindfulness

Whether you are wondering about what mindfulness is or you have just begun, these 5 principles of mindfulness will help you create a strong stable foundation for your mindfulness practice.

Non-judgmental

In mindfulness, we aim to be an impartial observer of experiences. When you start paying attention to your thoughts, you may be surprised to notice how often we judge things, people and situations. This happens so quickly and spontaneously that being judgmental becomes automatic. Such a persistent unyielding flow of judgmental thoughts prevents us from being at peace with ourselves.

Mindfulness involves becoming aware of this habit and not judging or labeling but simply witnessing our judging thoughts as simply thoughts, without taking them seriously.

Patience

The wise know the significance of patience – to let things occur naturally, in their own time. With patience, your mindfulness practice will improve automatically. There is no finish line. You are simply present, in the moment and fully engaged with whatever is unfolding in the here and now.

Beginner’s Mind

Our thinking and beliefs often prevent us from seeing ‘what is’. If you find yourself tuning someone out while they are talking, it is because you are sure you know better, then you know what it means. When you are sure you’re ‘Right’, you’re not paying attention to their words rather forming your argument.

On the other hand, a beginner’s mind is open and willing to experience everything as it is. Listen with an open mind without any expectations of what it should be like.

Life is happening in the ‘Now and Here’. The practice of mindfulness brings your awareness to the present moment, whether you are walking, eating meditating or doing some chores. This silences the inner chatter, making the mind becomes still and calm.

3 Integrative Techniques for Mindfulness Based Stress Management

If you want to maintain long-lasting well-being, you need to effectively manage daily stress. While there are many ways to combat stress, integrative techniques for mindfulness-based stress management, focus on solutions that have lasting effects.

Integrative techniques of mindfulness-based stress reduction include –

Mindfulness Meditation

Being in the present moment is skill that can be acquired and the benefits are extremely beneficial. The most important thing is to master focusing on what is happening right now, rather than the past or the future. This helps to eliminate a majority of the daily stress and anxiety, and gives you the power to transform self from within rather than waiting for circumstances to change.

Nutrition

Integrative Mindfulness-based stress management is incomplete without nourishing the body with a nutritionally dense diet. You can learn to enjoy a largely plant-based diet to promote physical well-being. A healthy diet and healthy body will prepare your body to be resilient despite any emotional or environmental stress. Being mindfulness also helps you identify and overcome triggers that lead to emotional eating.

Yoga

Yoga postures are like meditation in motion. It keeps you relaxed yet alert and calms the mind. The postures help to release any built-up stress and relax the body and mind.

These three things work as the holy trinity of lasting health and well-being.

To learn more about mindfulness at work, get in touch with the leading stress coach online in San Francisco, California, The Big Yogi, Nick Palladino, at [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.