Have you established a home practice yet? No? Let me tell you why this is a great idea and what helps to set it up. It’s so much more than just move and stretch your muscles! Commitment to a home practice – ideally 6 days a week (I know…!) is a commitment to self-discipline and part of a transformation into a healthy body and mind. It will be the start of something great, it will change you. And yes, the difficult part is showing up on the mat. The easy part is, it doesn’t matter what you’re doing and how long, as long as you’re practicing. Even this will change over time!
First things first – why it’s so damn good for you
- You will develop a personal discipline, which won’t stop at your mat, but support you in all parts of your life
- You will create a healthy habit, which might make you more aware of health in general
- It will allow you to tune and play your own instrument: the body
- It will soothe your soul, feed your spirit and make you a more efficient practitioner in the world
- You will learn and appreciate to be alone
Bring it on – how you will succeed
- Set a fix time that suits your daily schedule. Even if morning first thing is most efficient and recommended, it has to fit into your life so you can stick to it. Of course it can be different during the week and on the weekends! Whatever works for you.
- Create an inspiring surrounding – if you have a spare room, decorate it to feel good there. If not, no problem at all, make it nice wherever you enroll your mat. Maybe a nice view out, you might want to light a candle, turn music on, diffuse essential oils, whatever it is that makes it inspiring for you, will make it easier.
- Be committed to show up, no matter how long. Start easy. Define how many times a week and go from there. Even if everything inside tells you no no no, not today! Roll out your mat and practice.
- There might be days you just sit down to breathe for 5 minutes. Alternatively, a 10 minutes meditation, maybe a 60 minutes asana practice. That’s great, job done.
Take it easy, but stick to your commitment! It is a huge step, but so worth it…. Go for it yogi! Remember, you don’t have to start at 100%, a step by step approach will help to slowly get used to it. Whenever you don’t manage to stick to your commitment, notice how this feels. Laugh and call it a day, you’re not supposed to be wonderwoman or superman 🙂
Yogis, I’ve got something for you!
Thought it’s time to get some free stuff your way 🙂
I make a start with a 20 minutes guided meditation for you – no matter if you’re new to meditation or an experienced meditator, get your download, sit down, enjoy!
All you have to do is send me a note and the download link is on its way. As it’s not an automated process (yet), bear with me if it takes a moment… you’ll get it darling. You can either get it via Dropbox (you will need the free app), otherwise I can send it directly to your inbox. You tell me.
Also let me know what you would like to get next for free – I might follow up with this! Just be aware, I won’t record any classes or tutorials, as I believe in one-2-one teaching. Videos can be great for input, but always practice with a teacher.
So beautiful, drop me a line and get your free meditation!
I’ve got you covered — how about a private session? For a best friend, for yourself or both of you?
Make giving meaningful — a Reiki treatment is a great option for experiencing a deep relaxation while the self-healing capabilities will get a major boost. Read more about it here.
A yoga private session is the best way to learn and deepen your practice. No matter what your friends’ and your practice look like right now, be it group classes in a studio, home practice or if new to yoga, a private class will make a difference. It will be tailor made for you, meaning you decide if it’s about receiving adjustments to improve postures, learn something about the yoga philosophy, breathing techniques, meditation, better adapt your practice to your needs, or get a smooth start into it all.
Are you new to yoga? Read here how to get started.
Make a difference! A present like this will be beneficial for body and mind and it’ll be fun! Let’s have a chat, I’ll be happy to design a beautiful e-card for you.
You might have read already about it, here on my site or somewhere else, however it’s such an important topic, that I will continue writing about it! Just some main values and ideas today on how to implement the mindfulness approach easily, no matter if into your yoga practice or your daily life as such.
A QUICK RECAP
Mindfulness is being in the present moment without judging; being fully aware of what we are thinking and doing, by keeping our focus on just that.
WHAT VALUE WOULD YOU PLACE ON…
- A shift from reacting to acting
- Reduced distractions
- Lowered blood pressure and heart rate
- Increased awareness
- Increased attention and focus
- Increased clarity in thinking and perception
- Lowered anxiety
- Experience of being calm and internally still
4 IDEAS TO INTEGRATE MINDFULNESS INTO YOUR DAILY ROUTINES
- BE PROUD! Just repeat this phrase mentally again and again and again during the day, as often as possible. What will happen is a shift in your mindset – don’t think about what you are proud of, just be it, feel it! There’s always something to be proud of, don’t care about the details. Not just your mind but also your body will react on it: your posture will improve, your spine will lengthen, your chest lifts, your shoulders will slightly go down and back. You will radiate a positive and confident attitude. Wow!
- MOVE YOUR BODY! Of course you do that already when adding the mindfulness approach to your yoga practice. Think of it the rest of the day too! Many of us are sitting all day long, starring at a screen or any other devices. Sitting is said to be the new smoking – move as often as you can. Standing doesn’t do the work, your body needs movement. No need for a workout, just tiny little stretches work perfectly. Sitting or standing – do shoulder stretches, twists, side bends, balance, move the spine and many more. Easy little things that can be integrated without any effort.
- BREATHE! One of the most powerful tools with the purpose to either control our prana (life force, life energy) or to heal on a mental and/or physical level. We have loads of great techniques in yoga (so called pranayama) that we can use, however very basic techniques will already do the job, such as equal breathing (count your breath, inhale/exhale for 4) or lengthen your exhales (inhale for 4/exhale for 6) to squeeze your inner organs and get the toxins out. While we are used to breathe in a certain way during the yoga practice (e.g. Ujjayi breath), you can use the described techniques during the day and nobody will even recognize what you’re doing! It will immediately calm you down; do it in a train, car, plane, while waiting in a queue, during meetings, you name it.
- BE STILL! Meditation is a great tool to get ourselves into stillness, which is really needed in today’s stressful set up. Many of us struggle with meditation and I suggest to replace the term. Call it whatever works for you, it is just about going into stillness for a moment, you decide if 5 minutes, 30 or anything in-between. Bring your awareness internal, focus on your breath, allow any thoughts to pop up and pass by without giving them any further attention.
Go for it, it will change everything – to the better!
Sat nam – truth is your identity.
Let yourself be touched by your own truth. What is your truth? Who are you? Dig into the deepest level and discover yourself.
Sometimes we meet people that are able to see our truth. Great souls won’t hesitate to tell us what they see and maybe even more, how it makes them feel. They will confront you with your truth, which can feel slightly odd, it might make you feel kind of naked, but it’s the purest form of love. Acknowledging the other person as what he or she is.
Sat nam. The phrase sat nam is used particularly in Kundalini Yoga as a greeting to acknowledge the truth in each one of us. Does it seem superficial when using it as a greeting? I’m not a Kundalini practitioner, but feel touched by the beauty in its approach!
While on your mat, no matter what style you’re practicing or during your meditation, use it as your personal mantra to express or tune into your infinite identity.
Sat nam – truth is my identity.
Play with us! It’s getting quiet, we listen, we slow down, we get soft and we look within instead of around. We tune in.
Let’s do it together.
The workshop is all about the central theme of COMPASSION and together we will meditate, practicing fascia release with Yin Yoga and finally you will experience a Chakra Healing.
8th September, 4-6pm, @Stadtyoga (Zürich)
Let me know if you are in by clicking here.
The older I get, the more does my yoga practice change. No, I’m not talking about anything I can’t do anymore, on the contrary, I’m taking about freedom.
The freedom to decide what it means to dedicate myself to a daily practice. Yes, it means to show up. No, it doesn’t mean to practice the full primary series 6 days a week. Well there are weeks when I do exactly this, but the difference is, my dedication is to practice yoga in a way that suits my body needs that particular day.
This means letting go of bondage. I do practice on my mat daily. Without feeling guilty to listen to my body and do exactly what I need that moment. Mindful practice without forcing myself. Some days this might mean practicing yin yoga. Others I might do some sun salutations and a simple flow to get my body long and stretched. It can also mean to just sit in stillness and meditate. Challenging enough! And still most days, I do the full primary series. Some days I think, let’s do a slow flow following some matching music, while some time later I recognize that I’m in the midst of my Ashtanga practice. And it feels great to just move without thinking, led by my body, doing what I love.
I also let go of the need to master advanced postures. I know they will come anyhow when I’m ready. Working on them without pressure and the need to follow the crowd. This too is yoga.
This is what I call freedom. It’s my practice and I stopped judging me. No labels needed, it’s just that, yoga. This is my way to create space in body and mind.
Photo by Nadja Kappeler