Self-Care Sundays: Connect with Your Inner Guru!

It is time for me to explore new options for helping those of you who are ready to dabble in the practices of yoga, meditation, mindfulness, emotional intelligence, and of course, Ayurveda. I am excited to share the tools that I studied and practiced throughout the last 24 years to overcome difficulties and to regain balance in my life.

We will start each week with a mantra or statement to focus on. Each day that follows will have a different method, motivation, or practice. You are not required to do them all, but I encourage you to try as many as possible. You never know what will stick! Throughout these weeks, we will explore several practices and dive deeper into building a life with less stress, more joy, and living a purposeful life.

But first, let’s start with the basics. Designate a specific area to reflect and practice. It can be a room or corner of a room. This space needs to be free of clutter and distractions. A clear and dedicated space sets the framework for consistency and the opportunity to create positive habits.

Then, we will focus on recharging ourselves when we feel out of touch with the world around us. We will cover breathing, meditation, yoga, journaling, quiet reflection, and other practices to release tension and focus on our minds.

Finally, have fun and a little faith in yourself and the process. Let your mind wrap around the possibility that the things you want most are attainable through practice, time, persistence, and the courage to try.

I will guide you in the process, and I hope you will share or post photos of your experiences. Your support keeps me disciplined on my new social media journey and helps me reach a larger audience to help others to become their best self. Together we will build a supportive community that encourages each other through challenges and cheers on the bravery it takes to make changes.

I am very excited to be on this journey with you! Let’s get started!

Building a Foundation

#1 Very Basic Seated Meditation

Our everyday life continuously poses challenges to our inner peace. Seated meditation offers us the opportunity to reconnect with the peaceful nature that is waiting for us. All that’s needed is the desire to stop and take no action at all.

**NOTE: You will need a timer. You may use the one on your phone, or I recommend downloading Insight Timer. This app will keep track of your consistency, duration and offers other guided practice options.

Dress as comfortably as possible. Wear loose clothes, take off your shoes, and anything else that creates any restriction. If you are at work, modify what you can.
Set your timer for 3-20 min.
Sit on the floor if you can or in a comfortable position. You may sit in a chair as long as you are not using the back support.
Choose a positioning with your hands that is comfortable. You may choose a mudra or lace your fingers together and set your hands in your lap.
Gently close your eyes and notice your breath.
Lengthening through the top of your head and pull your chin slightly back.
Breathe slowly.
When your awareness begins to shift, or your mind distracts you, bring your attention back to your breath.

Remember, when established, meditation can be used in stressful situations, whether at home or work, to regain focus and bring balance whenever you need it.

#2 Be present. Be the Mountain

“Yesterday is history. Tomorrow is a mystery. Today is a gift. That is why it is called the present.” Alice Morse Earle

Among the most potent practices of mindfulness is seated meditation. You are just sitting with nothing more. The simplicity of “nothing” is your goal; you experience a more profound practice that magnifies your tendencies to want to move. Often your mind will be active with thoughts and images that get swept away by emotions and stories. Your job is not to get rid of your thoughts but to come back to the present moment. The practice of bringing your mind back to the present moment is where you will gain the “mental muscles” to have clarity and focus during your day.

The Practice…

Set a timer for 5 min.
Find a comfortable seated position and try to keep your body as still as possible.
Notice your breath and be with yourself in stillness.

Doing this may seem impossible at first, but the more you move, the more you will want to move. Stillness requires working through agitation, discomfort, and even pain. You will learn a lot about yourself by doing this. Sometimes, physical discomfort can be a rather powerful insight into your tolerance and relationship with being uncomfortable. You will see how you’re wiggling around during your meditation practice relates to your need to move away from the stillness in your life..

Be still like a mountain. Be the mountain.

#3 Walking Meditation to Clear The Clutter

Whether you’re walking outside, on a treadmill through hallways at work, you have an opportunity to meditate. It doesn’t take any physical preparation, and it is a way to focus your mind on the powers of healing.

As you walk, visualize a question or problem you have stuck in your head. Imagine it is like a labyrinth, and think of yourself as walking toward the center where it is still and peaceful. Focus on taking very slow, intentional steps. Notice your breath and with each step, let go of the need to control the problem. Take a few more breaths and begin to cultivate gratitude. Say to yourself; I am grateful for (fill in the blank). Repeat slowly to yourself as you continue to walk.

When you feel you have reached a point of stillness, sit down and honor yourself for the time you have taken to clear your mind and redirect your energy.

#4 A Practice to Improve Your Concentration Meditation

There are many benefits to a single point of focus in your personal and professional life.

Depth: Reach a real depth of character in what you do and who you are.
Simplicity: Simplicity is reached if you have taken everything away that is not essential.
Right Decision: You can feel it in your gut if the extra load is helpful and makes you grow or if it’s dividing your energy when working toward your goals.
Work/Life Balance: One of the main reasons for stress is taking on more than you can handle.

To begin this meditation: