Yoga Toolbox: Breathing Techniques, Meditation, Gratitude and more

INNER DIALOGUE Toolbox

Learn to welcome all of you! You are perfect just as you are. Now is the time to be fully in love with all of you.

Toolbox

Yoga is not just movement (asana). There are 8 limbs in the yogic practice. You will find various limbs here and learn how to practice them. All teachings in the toolbox emphasize self-compassion.

A new INNER DIALOGUE takes practice and patience.

Pranayama

What is Pranayama? Pranayama in yoga is known as breath control. You may also know them as breathing exercises or breathing techniques.

Dhyana

What is Dhyana? Dhyana in yoga is meditation. You will find various forms of meditation that you can incorporate. You don’t have to be sitting up straight in order to meditate. Phewww

Gratitude

Why gratitude? Gratitude is one of the most powerful ways to become present and help shift the mind, body, and spirit. I share my personal practice with you here.

Moonday Mantra

What are mantras? Mantra in Sanskrit translates to “mind vehicle”. Mantras repeated over time, with continued practice, can actually create new neural pathways in the brain.

Pranayama

IT ALL STARTS WITH BREATH. OUR BREATH IS LIFE.

The breath…oh the breath. It is the most simple, automatic function and yet we all don’t know how to REALLY breathe. This is the life force. It brings us into this earthly realm, and it takes us out once we stop to take our last breath.

Lately during this pandemic I have really noticed how much I am not breathing into my entire body. When I meditate and focus on my current breath, I see that I am contracting my entire abdomen, my chest is tight and my face clenching.

Pranayama (breath control, breathing exercises) is one of the eight limbs of yoga according to the Yoga Sutras of Patanjali. Pranayama is an ancient technique that is used to help the practitioner control the “citta vritti” (unavoidable fluctuations of the mind).

Pranayama introduces self-inquiry, self-transformation and self-realization. Your breath and mental states are closely related.

Pranayama is another modality to help drop one into a meditative state, ultimately reaching Samadhi (Bliss). There are so many incredible benefits of Pranayama; just to name a few, breathing exercises are said to help alleviate anxiety, stress, aid in releasing old behaviors and thought patterns.

Pranayama (breath control, breathing exercises) can shift you in just moments…I hope that you find a technique that resonates with you.

Diaphragmatic Breathing Exercise

This is the foundational breathing exercise. The diaphragm is the primary muscle we use to breathe. Strengthening this muscle allows for more oxygen to enter the body.

Before I was keen to know how to really breathe, I would have shallow breaths only allowing oxygen into my chest. When I started to study breath and the benefits of how it reduces anxiety and stress I was taught how to breathe with intention. Learning how to breathe with my diaphragm personally has allowed me to reduce my anxiety, stress, and sometimes shift my depression. I always return to my breath especially when I am feeling overwhelmed.

I was taught that the diaphragmatic breath was a three dimensional breath: inhaling, drawing the air deep into the belly, expanding the ribs, and drawing the breath up into the heart space. When I practice I say to myself "Belly, Ribs, Heart". As you exhale you want to do your best to empty out the lungs by drawing your navel in towards the spine. It has been helpful for me to place one hand on my heart and the other on my belly.

Dhyana

Meditation

LET’S CHILL & CREATE SPACE IN OUR MINDS

Meditation allows us to connect with our breath, come back to the present moment, and step away from all of the INNER DIALOGUE that is constantly streaming in our minds. We become a witness to our thoughts.

Meditation is said to have many benefits for our mental health in addition to our physical body. It is my intention to show you the various ways of getting into a meditative state. I want you to see and experience that meditation is an approachable practice. For so many years I created this idea around meditation…I thought I had to be completely silent for hours upon a time while sitting in an upright, cross-legged position.

Through my exploration of meditation, I found that one can drop into meditative states in many different ways. Meditation can be found in the simplest of activities whether that is doing the dishes, walking, writing, driving or people watching.

I often hear “I am bad at meditating, or I can’t stop thinking when I meditate.” There is no such thing as being “bad” at meditation, and thoughts will never go away, but the practice of meditation allows one to watch the thoughts versus being wrapped up in them.

Meditation creates space both in the mind and physical body. This has been the most powerful tool that I have acquired, and I am in deep gratitude that I have this practice in my toolbox. I am here to share various techniques with you, so you can find one that works best for you.

MEDITATION TIPS

Have fun while doing this PRACTICE…it’s a practice!
Find a time in your day that you want to invest in yourself. There are no rules in when it is best to meditate.
Create a space that you will want to visit each day at home or work. Make it a ritual.
Start with two minutes, and build from there. Don’t overwhelm yourself in the beginning. You are doing great!
P.S. You can meditate anywhere.
Thank yourself for investing in you! It has the BEST R.O.I. I promise!

Free Yoga Nidra Meditations

Yoga Nidra is a form of meditation that brings awareness to your senses and physical body. Allowing the brain wave frequencies to slow down, and the body to move into a deeply relaxed state.

The guidance of the meditation teacher during Yoga Nidra allows you to go through all of the brainwave states descending all the way down to Delta. There are so many benefits when the mind enters the Theta and Delta states. Our mind-body connection is crucial to our overall health and wellbeing…they are not separate from each other.

Also known as “yogic sleep” Yoga Nidra takes one to a state between deep sleep and consciousness. Experts say that it is equivalent to getting 2 hours of deep sleep; with continued practice, and thanks to neuroplasticity you are able to rewire your brain through meditation! Decompress with me. There are numerous benefits to this very special meditation.

Legs Up the Wall

By far one of my favorite ways to settle my mind and meditate. Put your legs up and focus on your breathing. This asana helps shift your mindset, reduces anxiety, and helps restores the nervous system.
Self-Compassion

Fill yourself up with the love you deserve. The mind will wander, but WELCOME all of the thoughts and feelings that occur in meditation. Don’t judge them. Become a witness and investigate later.
Guided Meditations

In the on-demand library you will find guided meditations that you can access on your own time.

Access more meditations here

Gratitude

I practice gratitude the moment I wake up. It has become a ritual of mine. I always dreaded getting out of bed. I would complain and just allow myself to sit in that negative mind space, which of course followed me throughout the rest of the day. As soon as I am awake (and before I can complain) I quickly say three things I am grateful for on the MICRO and MACRO plane then I thank MYSELF! I use this practice all throughout the day as well.

When I start to get impatient, frustrated, mad, sad, angry, or any other emotion that is taking me off my center, I stop, breathe and say three things. It has been a big help in shifting my energy as well as my external environment. I’ll practice this at the grocery store while waiting in line, driving, at work, around loved ones and especially when I am in joy.

INVITATION TO PRACTICE

Each morning, before bed or really whatever time you want… I invite you to write three things you are grateful for in the MICRO, MACRO and YOU! categories. My dear friend writes it on her mirror each morning. I always carry a notebook with me. You don’t have to write, you can say them out loud. I personally like to reflect, see and remember the things I am grateful for on this journey. This is also a great tool for youth!