Blog Archives

Strong Abs, Strong Spirit

10/30/2017

Instructions for "Strong Abs, Strong Spirit":

Stop what you're doing and immediately check in with your posture.
If you are slouching or bent over, engage your abdominal muscles and straighten your spine as if you were trying to make yourself taller.
Notice how this feels.
Now go back to slouching and notice how that feels.
Engage your abdominal muscles and spine and see if you can set an intention to keep that posture for the next part of your day.
It may help to set a reminder on your phone several times a day.

If you're anything like me, posture makes a big difference. When I am slumped or slouched, I feel like I have less energy and less control. When I am sitting or walking with an erect and dignified posture, I feel stronger, more energetic, and more in control, ready to deal with what comes my way. Try it and see how you feel!

"It is the job of the spine to keep the brain alert. The moment the spine collapses, the brain collapses." B.K.S. Iyengar

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A Simple Way to Relax

10/23/2017

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Instructions for "A Simple Way to Relax":

Inhale for a count of 4 seconds.
Exhale for a count of 7 seconds.
Continue this breath for at least a minute.
Notice how you feel.

How simple was that??
Sometimes I find that a complex meditation can serve to make me more stressed! I love the simple ones like this, and I often use it to ground myself before a session, or when I find myself needing to relax. Making time for this practice a few times a day can help you stay calm all day, and stop stress from building.

“At the end of the day, I can end up just totally wacky, because I’ve made mountains out of molehills. With meditation, I can keep them as molehills.” ~ Ringo Starr

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Standing Firm

10/16/2017

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This week's Weekly Minute is one you may have seen before, but in light of the weather forecast for the West Coast of Ireland, I thought it was time for a re-run.
If you find yourself feeling flustered by the gusts, or your mood is dampened with the rain, "Be The Mountain", stand firm against the weather of life.

Be safe.

"The sun'll come out tomorrow" - Annie

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Life is Made of Hours and Minutes

10/9/2017

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Instructions for "Life is Made of Hours and Minutes":

Take a minute to think about something that is important to you; something you would like to see more of in your life. For example, you might want to have more laughter, more relaxation, more time to yourself, or more closeness with your partner.
Now, make a concrete plan for how you can include more of your chosen thing in your day TODAY. – If you chose laughter, then you could make a plan to meet a friend who makes you laugh, or you could make time to watch a video of your favorite comedian. If you chose relaxation, then make time to do a guided relaxation, or chill out with a good book, or take a walk in the woods.
Whatever you choose to do, be present for it. When you find your mind time-travel into the past or future, gently bring it back to the present.

I just spent a little time with my parents who are 75 and (soon to be) 80, and they often comment on how fast time goes the older you get. It made me think a lot about how I spend my time, and what a valuable commodity time really is. When I am facing my 80th birthday, I want to be able to say that I spent time doing the things that I loved. At the end of the day, a life is made of hours and minutes, and what we do with those hours and minutes is up to us.

"How did it get so late so soon?" - Dr. Seuss

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Taking Root

10/2/2017

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Instructions for “Taking Root”:

Stop what you're doing and stand up.
Plant your feet firmly on the floor about hips width apart, and your weight evenly shared with each foot. Engage your core by pulling your tummy muscles in and up a little.
Bring your attention to the feeling of the soles of your feet on the floor beneath you.
Notice how the floor supports you, it takes the weight of you easily, and does not yield.
Notice the feeling of gravity working on your body to hold it firmly onto the floor.
Feel the steady support offered by the floor, and gravity’s work upon it.
Carry on with your day, mindful that this security and support is always with you.

The ground beneath us, and the force of gravity holding us onto it, is always present. Bringing conscious awareness to these forces of support and steadiness can help calm and steady our often-scattered and stressed minds.

“Body and mind work together. When we put the mind at ease, the body can relax. When the body is still, the mind can settle. The health of both is improved.” – Jan Chozen Bays, MD

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Strong Abs, Strong Spirit

A Simple Way to Relax

Standing Firm

Life is Made of Hours and Minutes

Taking Root

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