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.

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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.

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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.

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.

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 [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.