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 [email protected] 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.


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 [email protected] 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 [email protected] 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 [email protected] 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 [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.

6 Easy-to-Do Meditations to Unwind After a Stressful Day

Photo credit: Dingzeyu Li

Stress is inevitable. As humans, we encounter different forms of stress on a daily basis, and how we choose to handle them can determine our long-term physical and emotional wellbeing.

Studies show that over 97 percent of employees across UK and Ireland report feeling stressed. Meditation has become increasingly popular in the modern world. This ancient wisdom technique that has been practiced by yogis and Buddhists for centuries has a profound effect on reducing stress throughout the body. Here are six easy-to-do meditation techniques, all of which can be done sitting or lying down. Try them out and see which one is right for you:

1. So Hum Meditation

So Hum Meditation

Photo credit: Aubin A Sadiki

When you inhale, silently chant So. When you exhale, silently chant Hum. The sound So means “I’m that” and the sound Hum means “That I’m.” When repeating these words, they can help us find calmness and focus.

2. Breath Meditation

Breath Meditation

Photo credit: Jared Rice

Keep your breath deep and relaxed. Notice the beginning, the end and the pauses between your inhales and exhales. Each pair of inhale and exhale is considered one round. Work your way up to ten rounds. If you’ve lost count, start again from the beginning.

3. Visualization


Photo credit: Daiwei Lu

An easy meditation technique is to picture a peaceful being, image or setting in your mind. It can be your spiritual teacher, the Om symbol, a quiet place, a person you feel comfortable and at ease with. Focus on the picture and let yourself embellish it as much or as little as you need to.

4. Japa Om

Japa Om

Photo credit: Ben White

Japa means recitation. You can either verbally or mentally recite the Om mantra. You will be immersed in the spiritual vibration of this sound or mantra. The sound of Om is considered the highest mantra of all; it represents the sound of the divine.

5. Third Eye Meditation

Third Eye Meditation

Photo credit: Felipe Luiz

Sit comfortably and bring all of your attention to the space between the eyebrows. This area is known as the Third Eye or the Seat of the Mind. You may see brilliant lights, colors or mental images. Remain calm and unconcerned. Maintain a steady inner gaze fixed on the space between the eyebrows behind the forehead.

6. Compassionate Meditation

Photo credit: Natalia Figueredo

This is a Tibetan Buddhist meditation technique called Tonglen or Giving and Receiving. It helps us develop compassion and the ability to be present for our own suffering as well as others’. Bring to your mind someone with whom you feel a deep connection: a parent, child, pet, your dearest friend – someone who is suffering.

As you inhale, visualize the suffering of your beloved as dark, hot smoke and breathe it in through your whole body. As the breath touches your heart, the black smoke spontaneously vaporizes into your heart space and transforms into an outbreath of mercy and healing.

You can also apply this to your own life. Think of a time when you have been hurt, angry, depressed, frustrated or afraid. Remember the feeling as vividly as you can, breathe it in as heavy, black, polluted hot fumes and let it out as cool, light and spacious healing breath. This meditation helps us embrace the truth that others are suffering just as we are. With this understanding, we can cultivate more compassion for those around us.

Meditation, when done consistently, can yield tremendous health benefits. Even if it is only five minutes per day, after a while, you’ll feel much calmer and experience a heightened mental clarity.

Author’s bio:

Annie Au

Annie Au

Annie is an avid Yin Yoga and Dharma Yoga teacher. Throughout the year, Annie travels around the world leading workshops, classes, trainings and retreats. She has certified over 190 yoga teachers worldwide. Annie is also a contributor at BookMeditationRetreats.com.

6 Scientific Studies Prove the Benefits of Mindfulness

Many of you have heard of the transformative effects and benefits of mindfulness practices. Here are 4 scientific studies that prove the positive, beneficial effects of mindfulness on health, wellbeing, and quality of life.

Mindfulness Significantly Reduces Pain and Anxiety

A study in the Journal of Neuroscience showed that mindfulness meditation reduces pain through multiple brain mechanisms. Just 4 days of mindfulness meditation, pain unpleasantness was reduced by more than half and pain intensity ratings by 40%, compared to those who did not practice.

Another study conducted at the University of Montreal analyzed 209 studies involving more than 12,000 participants, showed large and clinically significant effects in treating anxiety and depression, and the gains were maintained at follow-up.

Since our fast-paced lifestyles are often full of stress, practicing mindfulness may help with stress, anxiety and chronic pain.

Mindfulness Rewires your Brain

Did you know mindfulness can rewire your brain? In a study conducted at Harvard Medical School, 16 people who practiced mindfulness for about 30 minutes a day over a period of 8 weeks showed increases in the gray matter concentration in the part of brain responsible for learning and memory. It also showed a reduction of the gray matter in the region connected to anxiety and stress.

Another study by neuroscientist Sara Lazar showed that mindfulness meditation is involved in the integration of emotion and cognition. An awareness of the sensory stimuli during mindfulness practice can equip the practitioner to use this self-awareness to more successfully navigate through potentially stressful encounters throughout the day. It also suggested that mindfulness may be the key to fighting age-related declines in the brain.

Mindfulness Improves Decision Making

A 2012 UCLA study examined cortical gyrification in association with mindfulness practices. Gyrification refers to the increase in brain surface area and improves neural processing. The study found that long-term mindfulness practitioners have larger amounts of gyrification, implying regular mindfulness practice can lead to an improvement in the way the brain processes information, concentrates and makes decisions.

Mindfulness Boosts Creativity

Mindfulness helps you avoid distractions and become an unbiased observer of what happens around you. This improves your ability to gain insights. A 2011 study found direct evidence for the role of meditation in promoting insight. The study further suggested that watchfulness in meditation contributed to insight.

That means the next time you are stuck with a problem, simply relax and be mindful of the present for a few minutes. After a while, try solving the problem again. Practicing mindfulness in the long term helps boost creativity by helping you gain insight and new perspectives.

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.


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 [email protected] or call 707-293-5415. Nick inspires, teaches and leads others towards their own light and life purpose.