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 nick@thebigyogi.com 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 nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

3 Amazing Tips for Managing Stress

Stress and anxiety have become one of the biggest causes of missed work days. Multitasking, struggling with deadlines, no work-home boundaries can make anyone feel overwhelmed.

Fortunately, mindfulness can help you to manage stressful situations and maintain overall well-being so you are less moved by daily stress.

Mindfulness is not a single tool but a way of life. When you learn to be mindful and live in the present moment, you observe your feelings and thoughts without judgment, do not feel stressed. Mindfulness meditation, yoga and breathing exercises are all ways of practicing mindfulness.

Since your physical and mental well-being is affected by how you think and feel, becoming more mindful can help you manage them and cope with situations better.

When you practice mindfulness on a regular basis, it can have a great positive impact on your overall health and wellbeing. Here are some extremely effective tips.

Mindful Eating

Paying attention to what and how you eat will not only help you enjoy your food better but also prevent overeating. Better eating means better nutrition and better ability to manage stress.

Mindful Walking

Mindful walking involves paying attention to how you walk, your posture and gait, each step and how it feels when your feet touch the ground. Going for a mindful walk can help to calm the mind and gain perspective and insight. You can go for a mindful walk even during the lunch break at work.

Mindful Waiting

You can be mindful even when you are waiting for a meeting or when you are in an elevator or whenever you are stressed. Focus on your breathing. You would observe that the breath tends to become more rhythmic as you observe it. This can help the body to relax and the mind to become calmer.

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 nick@thebigyogi.com or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

3 Incredible Meditation Techniques for Anxiety

Practicing mindfulness is one of the easiest and most effective way to manage stress and anxiety. Here are 3 incredible meditation techniques that help you slow down your mind, get rid of negativity, relax the body and obtain freedom from worries.

Float Above

Simply sit in silence and visualize yourself floating above the issue causing anxiety or the conflict. It allows you to look at the issue from above and gives you a much wider perspective. In most cases, people realize the futility of worrying or getting anxious about it.

Awareness

Sit comfortably in a quiet area and focus inward. Notice your breathing pattern without trying to change it. If you notice your attention wandering, bring your attention back to your breath. Focusing on your breath tends to deepen the breath and as the breath deepens, the body relaxes and the mind becomes calmer.

Acknowledge your Thoughts

As you meditate, anxious and negative thoughts may pop up. Do not suppress these thoughts but acknowledge them. Practicing observation of uncomfortable thoughts helps you stop reacting to them. With time, your anxiety decreases and you experience more inner peace.

Whenever you finish a meditation, take time to come out of your meditation gradually. Do not rush. Slowly stretch your body and take time to reflect on your practice.

To learn more about stress and anxiety management training, get in touch with the leading life coach in San Francisco, California, 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.

Yoga as Stress Management Training

Yoga is one of the most ancient practices of self-development. Its methods include ethical discipline, physical poses, breath control and meditation. While it originated in the East, it’s now extremely popular in the US, UK and other countries of the West.

The fact is that many organizations now understand the benefits of yoga in keeping their workforce more relaxed, healthy and innovative. A little yoga in the morning or even during the lunch break can reduce stress and increase productivity. The practice of yoga includes poses and stretches while keeping breathing slow and controlled.

Yoga for Stress Management

The mind naturally calms down when the body relaxes. This is how Yoga is able to help you achieve stress reduction and a sense of well-being.

Several mechanisms in yoga can minimize your stress levels. Practicing yoga lifts your mood, allows for increased mindfulness and by increasing self-compassion. Mood improvement allows us to be more focused on the present and encourages us to give ourselves a break from worrisome thoughts.

Yoga utilizes various techniques for stress reduction –

  • breathing exercises
  • stretching exercises
  • fitness programs
  • meditation practice
  • guided imagery

Yoga classes and training is wonderful for beginners. A Yoga guru or master will help you learn the correct poses and postures. Those who have yoga as a regular part of their lives report less stress and higher overall well-being.

To learn more about yoga for stress management training, get in touch with the leading life coach in San Francisco, California, 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.

Benefits of Combining Yoga and Meditation Together

When yoga and meditation is performed together, it strengthens mind and body connection and improves the overall fitness and wellbeing. Many forms of yoga and meditation involve physical sequences which use controlled breathing throughout the session. When both yoga and meditation are performed together, the benefits are as follows:

  • Improving your ability to manage stress better. When yoga and meditation are performed together, not only is your body receiving the benefits of deep poses but your mind also is also focused on what you are doing and feeling.
  • It improves the flexibility of your body that can be plagued by sedentary jobs where people sit for hours for the majority of their day.
  • Both yoga and meditation are great for strengthening and providing emotional boost. With yoga and meditation, you will be feeling grateful for your life and time which is essential for feeling good about oneself.
  • Yoga encourages you to have a good diet and eliminate things that are bad for your body. Meditation keeps you aware of what you are eating so that you do not mess up with your diet.
  • The most important benefit of practicing yoga and meditation together is that it enhances your overall health both physically and mentally. Diseases that are related to anxiety, stress, and stiff body tissue are eliminated by practicing yoga and meditation. When combined together, yoga and meditation can help you learn how to relax your body and become self-aware.

If you enjoyed reading this, you might also want to try yoga and meditation together. The Big Yogi offers best yoga meditation center in California. Visit our website https://thebigyogi.com/ to book your class today.

4 Simple Meditation Tips for Beginners

Meditation is a powerful method to bring your mind in a calmer state and also has a number of other benefits. In order to reap the benefits of meditation, one must know how to perform it effectively:

  1. Never jump right into a 30 minutes long meditation session. Start small from 5-10 minutes and see how it feels for you. Once you have mastered meditation for 5-10 minutes, it is time to increase the time and see what works best for you.
  2. The best way to combat stress is through meditation. Over time, meditation builds resilience and this is crucial to counter stress and calm your nervous system.
  3. You must understand the principles of meditation to be good at meditating. Many people think that focusing on something is called meditation. However, the principle of meditation asks you to become aware when your mind has drifted from what it was focusing on earlier.
  4. Develop your own method of meditating. Some people see better results while using meditating music while others have different approaches toward meditation. As a beginner, you can start with a 10 minute walking meditation which involves focusing on the feeling of your body walking, the feeling of breathing, the sensation of air on your skin, focusing on the things that you hear, and the things that you see.

Here are 4 simple meditation tips for beginners. If you want to learn more about meditation and its benefits, we encourage you to stay tuned at https://thebigyogi.com/.

Looking to take your fitness to the next level?

Achieving your fitness goals may not always be easy, especially if you set high expectations for yourself. Whether you want to add muscle mass, lose weight, increase flexibility, or improve strength, it may be daunting to find the right program and follow it consistently.

Fortunately, Yoga helps you achieve all these goals and overall well-being, fitness, and health.

The Most Intensive Workout

Most workout routines use only a specific set of muscles but Yoga makes you exercise all your muscles, giving you a full-body workout. You train your arms, legs and core at the same time. This is extremely beneficial whether you want to improve muscle tone or build a stronger body and saves you time as well.

Improve Mental Strength

To hold Yoga poses for the required time, you need to concentrate. When you learn to push your body out of the comfort zone, you not only improve physical endurance but also mental strength. This mental toughness can further help you improve your Yoga practice.

Enhance Flexibility

You may not have ‘flexibility’ as one of the fitness goals on your list, but it is one thing that can help –

  • improve your range of motion
  • make movements efficient, correct and easy
  • make your muscles to work harder]
  • get faster results in improving fitness
  • give you an edge in a competitive sport

For group and private yoga classes in San Francisco, California, call 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.

Best 3 Yoga Practice Tips

Have you recently started a Yoga Practice or do you feel your yoga practice has hit a plateau? Here are 5 quick and easy tips to improve your Yoga practice.

Don’t Rush

Make time for your Yoga class or practice. Do not rush into the practice without giving yourself enough time to prepare. Give yourself a breather as you take time to change and unroll your yoga mat. Take a few minutes before you begin, stay calm and shift your focus inwards.

Expect Nothing

This may have surprised you but keep your expectations in check. There may be days when you surpass your expectations in a challenging pose but there may be days when you simply can’t. Our bodies are reflections of our mental states, beliefs and several other things going on in our lives. So, keep your expectations low. As your practice grows stronger, achieving and holding poses will become easier.

Follow Your Teacher

Your teacher is a teacher for a reason. Many people tune out once they become comfortable with a pose! Your teacher’s comments or suggestions can serve as incredible feedback to improve your practice or take it to the next level. Skilled Yogis, such as Nick Palladino in San Francisco, don’t teach yoga poses, they teach students how to be in yoga poses.

For mindfulness at work and private yoga classes, get in touch with the leading stress coach online in San Francisco, California, 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.