Source from:https://chakragalaxy.com/blogs/guides/how-use-yoga-wheel-ultimate-guide-postures-exercices/

Is yoga wheel good and what are the benefits of yoga wheel? 
Flowing in yoga practice invigorates both body and mind, leaving an irrevocable feeling of deep focus. For the ultimate yoga experience, a famous US yoga instructor created a prop that is sure to strengthen your yoga practice, whether you are a novice or a well-trained yogi. Ever since its launch, the yoga wheel has been catching on across the world.

What size are yoga wheels and how much weight can a yoga wheel hold??
The roller comes in small, medium and large size, and is known to withstand up to 500 pounds. While the small wheel is used to massage target areas, medium works better in toning exercises, and the widest wheels are perfect for boosting balance. With a weight of only 4 pounds, it is a very convenient prop to carry around hopping from one studio to another.

Do yoga wheel help back pain?
Users have found it not only aesthetically appealing but also highly beneficial for improving postures and relieving back-pain issues. Resting on the yoga wheel while massaging the back was proven to release the pressure off the spine, improving the posture.
Yoga wheels for back pain are the perfect yoga accessory. With yoga wheel, yoga practitioners can open up their chests and improve flexibility in their backbend poses. Not only does this assist in reducing and relieving back pain, but it also helps to strengthen and increase flexibility in other postures. A yoga wheel serves as a support to maintain balance while stretching certain muscle groups that would be hard to achieve without the wheel. Not only will yoga wheel help build and tone your core muscles, but it also helps create deeper engagement when you practice yoga and encourages relaxation in order to obtain a greater range of motion compared to regular yoga practice. Moreover, yoga wheels are great for any yoga student looking for an invigorating way to enhance their physical exercise routine and progress further in their yoga journey.

What is a yoga wheel used for?
The yoga wheel comes in gorgeous materials and designs, that were made to help you get deeper into the asanas more quickly and safely.

12Postures & exercises for your reference:

1.Wheel Assisted Standing one leg beginner
2. Wheel Assisted Warrior pose (Virabhadrasana II)
3. Wheel Assisted Plow pose (Halasana)
4. Wheel Assisted Cat-Cow Pose (Marjaryasana)
5. Wheel Assisted Headstand (Sirsasana)
6. Wheel Assisted Warrior Pose I (Virabhadrasana I)
7. Wheel Assisted Advanced Crescent Pose (Anjaneyasana)
8. Wheel Assisted Bridge on the Head (Setu Bandha Sirsasana)
9. Wheel Assisted Fish Pose (Matsyasana)
10. Wheel Assisted Toe Stand (Padangusthasana)
11. Wheel Assisted Garland Pose (Malasana)
12. Wheel Assisted Standing One Leg Advanced (Utthita Eka Padasana)

Source from: https://www.onepeloton.com/blog/how-to-use-yoga-strap/

Everyone who practices yoga—even the most experienced—can use a little help sometimes. That’s where yoga props come in. One favorite? The yoga strap. 
Like all yoga props, a yoga strap (or stretching strap) is intended to act as an extension of your limbs, most frequently the arms, allowing you to reach farther and more securely hold complex or challenging postures. This may include poses where your arms are not quite long enough to reach, or when other parts of your body aren’t flexible enough to make contact with your hands.

With a yoga strap, you’ll have more control and an improved ability to extend yourself, allowing you to achieve a greater range of motion and better overall flexibility. And you’ll be able to do this without hurting yourself or overstraining in the process.

Another good thing about yoga straps? There is absolutely zero stigma about using them because even professional yogis rely on the same set of tools to help them balance, stretch and protect their bodies during practice.

Below, we’ll cover the most-asked questions about yoga straps and share how Peloton Yoga instructors Aditi Shah and Kristin McGee use their straps to push their yoga practice forward.

Who Should Use a Yoga Strap? So, who is a yoga strap ideal for? The short answer is: Everyone!

With a yoga strap, beginners won’t need to strain getting into certain sitting or standing positions—at least until their bodies get stronger and more comfortable with the poses and muscle memory makes them easier to achieve. Using a yoga strap early on, when you’re a newbie to it all, can help prevent aches and pains that can be caused by overstraining.

But yoga straps are not just for beginners. Anyone with tight hamstrings or shoulders can benefit from the assist of a yoga strap. It allows a deeper stretch without compromising your form or alignment.

Experienced yoga-goers often rely on yoga straps to more easily achieve proper alignment for a longer and deeper stretch during especially challenging positions and movements. Yoga straps are great for helping you increase range of motion and level up your yoga practice. If you’ve plateaued and need just a little more oomph to get out of that rut and up into the next level of your health and fitness journey, try yoga straps. 

You don’t need to take it from us—here’s how Peloton Yoga instructor Aditi describes it: “Yoga props help us either to contain and set boundaries for ourselves or they act as extensions of our limbs. The most common use of the strap (in active postures) is to extend our arms for forward folds and binds. Props help me to take a step back and focus on form instead of focusing on just the deepest possible variation of a . I also use props to help me to get into s I would not otherwise be able to, as well as for therapeutic and restorative s.”

Do You Need a Real Yoga Strap?
What about using a necktie, scarf, or belt in place of a yoga strap? You certainly could. But yoga straps are specially designed for the task. They’re easy to grasp, just the right size, and are durable enough to hold you securely—and safely—during particularly tricky or difficult poses.

A yoga strap is definitely worth purchasing, Aditi says. “It’s never going to be too short or too long, it has the appropriate buckle, and you won’t have to worry about washing it every day after it has touched your foot.”Kristin agrees. While both Kristin and Aditi have seen yoga strap substitutes—such as a long, thin towel rolled up lengthwise—used in their classes, purchasing a real yoga strap can provide better results.

Where Will I Feel the Benefits of Using a Yoga Strap?
There are so many uses for a yoga strap. How you use it will determine where you feel its benefits. For example, Aditi points out, “I personally use it most for Supta Padangusthasana, a supine hamstring stretch. It’s a wonderful and safe way to activate and warm up the legs, and it’s so healthy for the lower back as well.”
Your yoga strap can help with a multitude of stretches—it’s not just for yoga! As Kristin says, using the yoga strap for a hamstring stretch is especially beneficial for runners and cyclists. “It’s so easy to lie down on your back and put a foot in the strap to stretch the hamstrings regularly and with good form.”

Benefits of using a yoga strap include that it:
1)Improves your flexibility. A yoga strap allows you to go deep into a pose or stretch and potentially hold it for a longer period of time. This assisted stretching improves your flexibility safely.
2)Elevates your posture. Rather than tensing tight muscles to achieve a pose or stretch, a yoga strap allows you to get into position and release rather than tighten. By alleviating strain in tight areas, your yoga strap can help improve your posture.
3)Facilitates correct alignment. Effective yoga means ensuring your body is aligned properly. It’s what allows you to work the correct muscles during yoga practice without injury. 
4)Helps you to stretch more. Using a yoga strap makes stretching more effective and enjoyable, making it more likely you’ll continue to regularly stretch in all the right ways.
5)Strengthens your muscles. When you’re able to hold yoga positions and stretches for longer periods of time, you’re also strengthening your muscles. A yoga strap can help you get there faster. 

Try These Awesome Yoga Strap Stretches
Even the simplest of stretches can be difficult to hold. This is especially true if you spend a lot of time sitting or standing. Being flexible enough to stretch correctly can be challenging. A yoga strap can make it so much easier to do correctly, so you can reap the rewards of the stretch. Here are a few poses and stretches to try with your yoga strap:

Dancer's Pose
This is a fun one! Standing, hold both ends of the yoga strap in front of you, and step your left foot onto the strap. Cross the strap and regrip its ends. Open the right side outward and step through with your right foot, so that your left foot, with strap underneath, is now slightly behind you. With your weight on your right foot, bend your left knee, turn your palms to the sky and bring your hands upward, toward your head. Walk your hands down the strap, keeping it taught, until you feel a good stretch through your shoulders, chest, abdomen, and thighs.

Seated Forward Bend
With both feet extended out in front of you, place the strap around the ball of one or both feet. Sit upright, holding onto the strap, then slowly lower your head toward your knee, keeping the strap taut as you bend forward. This provides an excellent stretch of the muscles running the entire length of the back of your body, including your calves, hamstrings, glutes, back and neck.

Boat Pose
A yoga strap can really help you stay properly aligned while in boat pose, which works your core. Begin seated with your knees bent in front of you, with the soles of your feet on your mat. Place the middle of the strap under your feet. Grab the ends of the strap until it is taught. Inhale, engage your core and rock back, raising your feet up, keeping your knees bent.

Hand-to-Big-Toe Pose
Standing, place the strap under the arch of your left foot and hold both ends of the strap in your left hand. With your weight on your right foot, find your balance, then extend your left leg out and lift it up, using the strap for support. This one is especially helpful for strengthening your leg muscles and improving your balance.

Remember: Don’t overdo it, especially if the stretch is new for you. Let your body guide you and don’t force anything, especially if it hurts.

When in Class Should You Expect to Use a Yoga Strap?
You’ll want to keep your strap handy during yoga class. Any time there’s a position that is difficult for you to reach is when you’ll want to use it. “Any kind of bind gets easier with a strap,” says Aditi. “It can also be used to draw the arms closer together in shoulder stand, to catch the back foot and draw it towards your head in a king pigeon pose, and many other ways.”Kristin will bring out the yoga strap for a few other poses as well. “I use it to open the leg out to the side or across my body," she explains. "I also love to hold the strap out in front of me while seated or standing and open my shoulders by lifting my arms up and back with the strap between my hands, shoulder-width apart. The strap is great for cow face pose arms as well. I also love using the strap in dancers' poses and deeper backbends where I can’t catch my foot easily.”Although primarily used for stretching, your yoga strap may be used to help you achieve poses at any time during your yoga class.

What Length Should a Yoga Strap Be?
For the vast majority of people, a 6 foot long yoga strap is the ideal length. It allows you to comfortably and safely hold onto an outstretched leg, for example. Keep in mind that you will often be looping the strap through the square rings, so you’ll need enough of it at the ends that you can securely hold onto.
As far as width goes, 1.5 inches is typical for a yoga strap. It should be comfortable to grip, as well as wide enough to support your foot or hand without pinching your skin. In need of a new yoga strap? Peloton Apparel’s Yoga Strap is 6 feet x 1.5 inches, durable, and easy to store.

Are Yoga Straps Similar to Resistance Bands?
The differences between yoga straps and resistance bands are substantial. Let’s start with the biggest difference between them: resistance bands stretch. They’re designed to operate like large rubber bands, offering resistance against your muscles when stretched. With use, resistance bands will begin to wear out over time, becoming less stretchy. Resistance bands are also usually made of a thinner, more pliable material than yoga straps. Finally, due to the material they’re made of (such as rubber) as well as wear and tear, resistance bands can break.Yoga straps, on the other hand, are not stretchy and are much more durable, sturdy, and supportive than resistance bands.

Why Would an Advanced Yogi Use a Yoga Strap?
There are a ton of moves in which even the most advanced yoga practitioners choose to use a yoga strap.“In more advanced yoga postures such as forearm balance, handstand and shoulder handstand, a yoga strap looped around the upper arms can help keep the shoulder girdle activated and help with coming in to and holding these advanced arm balances longer,” Kristin says. That holds true in her own practice as well.“As a professional yogi who’s been teaching and practicing since the 1990s, I still use props in my practice to help me with alignment or to deepen a pose. Just like a runner and cyclist needs a good pair of specialized shoes to help them perform better, yoga props can enhance a yoga practice in the same way no matter what your level.”

It’s All About Personal Preferences
The most important thing to remember when you’re on your fitness journey is that every body is different. Respect yours – and make sure you’re getting the support you need, when you need it. That means using yoga straps to help you achieve a better hamstring stretch, or to get into dancer’s pose like a pro. And if you’re already a pro, you already know the power of a good yoga strap to ensure you remain in alignment as you work on lengthening and strengthening your muscles.

Source from: https://www.yogawithuliana.com/12-ways-to-use-yoga-blocks-for-beginners/

Yoga blocks are a versatile prop that can enhance your asana practice, making certain poses more accessible or helping you to deepen them. Unlike other props like straps and blankets, household items can’t easily substitute yoga blocks, so I advise beginners to invest in a pair when starting their practice. In this post, you’ll discover 12 ways to incorporate yoga blocks into different yoga poses. Give them a try and see if they can benefit your practice.

How to use yoga blocks in different setting?
Yoga blocks come in different materials, including foam, cork, and wood. Foam blocks are lightweight and soft, making them easy to carry to the studio or gym. They’re comfortable for restorative postures and for supporting sensitive parts of the body. However, they may not provide enough stability in poses where weight must be leaned on the blocks. Cork blocks are heavier than foam and provide more stability in standing poses. They’re eco-friendly and last longer, making them a great choice for beginners. Wooden blocks are rare nowadays, they are heavy and can become slippery when sweating, so they are not recommended for beginners. Bamboo blocks can be an alternative option.

Beginners can choose between foam and cork based on their personal preference. Buying a pack of two blocks is also recommended, as they can be used in symmetrical poses. The most common and versatile size is 22 x 12 x 7.5 cm, and they can be used in three settings: lowest, middle, and tallest.

Here is how you can use yoga blocks in your practice:

1. Easy Seated Pose
How to use yoga block in easy pose.Sitting on the floor with crossed legs and a straight spine can be challenging for many people, especially at the start of a yoga class when the body is not yet warmed up. To make it easier, try placing a yoga block on the lowest setting and sit on the edge of the block, letting your knees lower to the floor. Keep the spine straight and extend the crown of the head towards the ceiling. This modification will help you sit comfortably for a longer period, such as during meditation or pranayama. If a yoga block is not available, you can use a blanket to raise your hips.

2. Seated Forward Fold
How to use yoga block for beginners in seated forward bend.
Collapsing the spine and rounding the chest and shoulders is a common mistake in seated forward fold. Bending forward this way might allow you to reach your toes, but it won’t stretch your hamstrings effectively. To avoid this, try sitting on the edge of a yoga block as described in the previous modification. This will help you tilt your pelvis forward while folding forward and bend more from the hips, not just from the spine. Keep the spine long, avoid rounding the lower back, and fold forward as much as you can. This pose can also be performed using a blanket instead of a yoga block.

3. Extended Side Angle
How to use yoga blocks for beginners in extended side angle pose.
For side angle pose, place your forearm on your thigh and extend the other arm above your head. To go deeper, place your hand on a yoga block if your fingertips do not reach the floor. You can start with the block at its highest setting and gradually lower it as you progress.

4. Revolved Side Angle
How to use yoga blocks for beginners in revolved side angle pose.In a similar manner, you can use a yoga block outside your front foot to support yourself if your fingertips do not reach the floor.

5. Triangle Pose
How to use yoga block for beginners in triangle pose.
In triangle pose, it’s common to overextend the front knee and try to grab the big toe or place the hand on the mat. However, reaching your toes is not necessary to get a good stretch. Use a yoga block on the inside or outside of your front leg for support and start with the highest setting. If you’re new to yoga, start with a bent front knee, place one hand on the block, and lift the other arm towards the sky. Gradually straighten the front leg to feel a stretch in your hamstrings.

6. Revolved Triangle
How to use yoga block for beginners in revolved triangle pose.The traditional alignment for revolved triangle pose is heel to heel, but if you have trouble maintaining stability and keeping your hips facing forward, try placing your feet wider as if standing on two rails. Lengthen the spine with an inhale, hinge from the hips with an exhale, and bring your upper body parallel to the floor. If your hand does not reach the floor, use a yoga block on the outside of your front foot.

7. Half Moon Pose
How to use yoga block for beginners in half moon pose.You can use the block to balance in half moon pose. From triangle pose, place the block in line with your front foot, press you hand down into the block and shift your weight to the front leg. Slowly raise the back leg. Your top hand can stay on the hip or straighten the arm up to the sky.

8. Bridge pose
How to use yoga block for beginners in bridge pose.To perform bridge pose correctly, inner thighs need to stay firm and active. To maintain proper alignment, place a yoga block with its narrowest width between your inner thighs. Squeeze the block lightly, then raise your hips while pressing the block. This modification will help you learn proper alignment and relieve pressure on your lower back.

9. Supported bridge pose
Supported bridge pose for beginners.Supported bridge pose is a great restorative yoga pose. Place the block under your sacrum, not your lower back, start with the lowest setting and then adjust higher if you need to. Your knees can stay bent, just like in simple bridge pose, or you can try straightening the legs one by one to increase stretch on your hip flexors.

10. Supported Fish Pose
Supported fish pose with yoga blocks.For a gentle chest opener, lay on your back with a block under your shoulder blades. If comfortable, let your head rest on the mat, otherwise use another block or pillow to support you head and neck. To increase intensity, use a higher block or place the block with its narrow side between your shoulders.

11. Legs “Up The Wall” Pose In The Middle Of The Room
How to use yoga block in viparita karati for beginners - legs up the wall pose in the middle of the room.Shoulderstand can be a great restorative pose at the end of a yoga class, but if it’s not accessible, try Viparita Karani (legs up the wall) instead. Place the block under your sacrum, just as in supported bridge pose, and extend your legs towards the ceiling. Relax for a few minutes.

12. Reclining Bound Angle Pose
Reclined bound angle pose with yoga blocks.Lie on your back with arms at your sides and feet together. Allow your knees to open and lower towards the floor, using two yoga blocks to support your thighs. The blocks will relieve pressure on your inner thighs, allowing for deeper relaxation and and release in the hips.

In conclusion, using yoga blocks during your practice can enhance your yoga experience by providing support and stability, allowing for proper alignment, and reducing the risk of injury. Additionally, blocks can also help deepen stretches, increase flexibility and make challenging poses more accessible. With the variety of ways to use yoga blocks, they are a valuable tool for both beginners and experienced yogis to improve their practice and experience the full benefits of each pose.
 

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Source from:  https://www.thisiscalmer.com/blog/how-to-calm-nerves-at-work

Recently, there have been frequent earthquakes. Fortunately, there were not too many serious casualties or tragedies, but many people were in a state of panic and nervousness, causing a heavy mental, physical and psychological burden.
Of course, there are many reasons for physical and mental stress, such as earthquakes, work pressure, illness, emotional entanglements... They are all external, and there are also unknown reasons.

What causes nervousness?
Nervousness is a mental and physical state that is caused by your body’s stress response system. This is the same system that kicks in when you’re feeling stressed or anxious, however nervousness tends to occur as a reaction to very specific happenings; such as preparing for an exam, or heading to an important meeting.

In essence, nervousness is caused by your body releasing stress hormones (e.g. adrenaline, cortisol).

The NHS notes that nervousness, panic, stress, and anxiety can all cause the following symptoms:
"Butterflies" in your stomach, Chest pains, Difficulty sleeping, Extra alertness or jitteriness, Faster, shallow breathing, Feeling faint, Headaches, Inability to concentrate, Inability to relax, Increased irritability, Increased heart rate, Irregular heartbeat, Loss of appetite, Nausea and feeling sick , Uneasiness, Sweating, Tearfulness, Visiting the toilet more frequently.

After your period of nervousness, you may also feel relieved and/or tired, as your body will have used a lot more energy than usual. Make sure to give yourself an opportunity to rest and refuel when experiencing this.

The ways you can calm nerves in life/at work:

While nervousness may feel out of your control, there are many simple, easy, and effective tasks you can follow that will reduce the challenging aspects of feeling nervous, and in fact improve your performance. Here’s 15 ideas for you to try:

1.Try deep breathing. Breathing exercises are one of the simplest and easiest activities you can practice to reduce symptoms of nervousness, such as slowing your heart rate, improving oxygen exchange, and reducing the ‘fight, flight or freeze’ response.

2.Channel your nervous energy into positivity. This may sound difficult, but there is a distinct connection between the feelings of motivation and eagerness, and fear and nervousness. These two states are called eustress and distress - the two sides of the stress coin. You will feel similar reactions to both, such as a raised heart rate, so if you can view your upcoming activity positively, you may find your nervous energy actually boosts your performance. If you're in a particularly challenging situation, ask yourself "What can I learn from this situation that will help me in the future?"

3.Practice the task you are nervous about. If you have the time, try practicing what makes you nervous. By running through your presentation, speech, or meeting, you’ll demystify much of the process, and identify any weak spots which you can improve before the real thing.

4.Listen to music - especially any tunes that remind you of positive moments or induce happy feelings. Music can have a distinct effect on calming both the mind and body, and this technique can work even if you only have a few minutes to calm yourself.

5.Speak to someone you trust about how you feel. Talking about mental health at work may seem taboo, but it promotes a more open culture, in which support can be given more freely. As the old saying goes - a problem shared is a problem halved.

6.Understand that it’s ok to be vulnerable. Feeling nervous can in fact demonstrate a number of positive qualities that you may not have considered - that you care for what you’re doing, your job role, and that you wish to do a good job.

7.Get some fresh air. Removing yourself from the current environment that makes you feel nervous, and taking a walk around the block can provide an opportunity to return to you usual heart rate, steady your stream of thoughts, and also provide a moment in nature (if you’re in a green area).

8.Arrive early. If you’re planning to attend meeting or interview and feeling nervous, aim to be early - potentially so early that you can familiarise yourself with the local area, sit down, and have a moment to yourself beforehand. This will help you to visualise the process before it happens, you can guarantee you will arrive on time, and you’ll be eager to sit down and get the process over and done with by the time it’s your slot.

9.Get a drink of water or even take a tea break. The combination of doing something mundane, and keeping your mouth from getting dry, are both brilliant ways to reduce nervousness.

10.If you feel nervous often, it may be worth reading up on the effects of overwhelm and learning how to best manage its effects

11.Practice mindfulness - it’s something big blue chip businesses are actively promoting within their teams, and if practiced on a regular basis, can provide you with the tools to feel calmer in your work. Mindfulness can be anything from writing down how you feel, to spending a few minutes meditating.

12.Know that you are not alone - many people feel nervous in similar situations, and you may even find fellow coworkers also share your nerves. While this isn’t a positive fact, it is one we at Calmer are working to reduce. Right now, it may be worth discovering how stress manifests itself, and more specifically, stress in entrepreneurs.

13.Take a break from social media for the time-being - recent studies have found that social media is not only addictive, but it can also make us feel more negatively about ourselves. If you find social media heightens your nerves, it may be time to take a break, or change your social media habits for good.

14.Take a course in stress-management and burnout prevention. The Reignite Project is our free course, focusing on exactly that! Over the period of 10 weeks, you’ll receive research-led information on stress and burnout, and how to best manage your symptoms.

15.Consider trying one of many Mindfulness Ecourses. The bespoke ecourses are drawn from evidence-based research and aim to empower you to nurture good mental health in all aspects of your life. Discover guides and insights for stress relief, better sleep, daily kindness and daily mindfulness - each are available individually or as a whole package.
 

Source from: https://www.activeminds.org/about-mental-health/stress-or-anxiety/

In both good times and bad, most people may feel stressed or anxious in some aspect of their lives.
STRESS: a response to a threat, situation, person, or interaction.
ANXIETY: a reaction to the stress; more long-term, and chronic.

Anxiety is different and more serious than stress, which is adaptive and can be protective. Stress before a test or a big game helps our body and mind focus and perform, for example. However, untreated anxiety or persistent stress can be debilitating .

Remember:
→ Anxiety is common. Nearly 1 in 3 young adults experiences it.
→ Both anxiety and stress are treatable.

Cope with stress by trying:
**Physical Activity:Physical activity refers to all movement. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.
**Breathing Exercises: Breathing exercises for stress, it calming breathing technique for stress, anxiety and panic takes just a few minutes and can be done anywhere.You will get the most benefit if you do it regularly, as part of your daily routine.
**Adequate sleep: Most adults need 7 or more hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn't only about total hours of sleep. It's also important to get good-quality sleep on a regular schedule so you feel rested when you wake up
**Setting Boundaries: Understanding how to set personal limits is essential for building and maintaining healthy relationships.But boundaries are not rigid lines drawn in the sand that are clear for all to see.Boundaries are a way to take care of ourselves. When you understand how to set and maintain healthy boundaries, you can avoid the feelings of resentment, disappointment, and anger that build up when limits have been pushed.
**Connecting with Others:  Your friend gets your joke. Your co-worker offers congrats. Your spouse hugs you hello. They are all helping you bust stress and boost well-being. In fact, Mental Health America found that 71 percent of people surveyed turned to friends or family in times of stress.Humans are social animals: We crave feeling supported, valued and connected. 
**Creating your own self-care list: something like  Wake up without hitting the snooze button/Drink eight glasses of water daily/Eat healthily/Find ways to move (dance, stretch, go for a walk)/Commit to learning one new thing a day/Create a bedtime ritual/Get enough sleep.

Source from: https://www.wellbeing.com.au/mind-spirit/mind/exhaustion-and-how-to-get-rid-of-it.html
-by Jenetta Haim  

Exhaustion is when you feel like you are completely ready to drop? It could be from office work, house work or simply doing to much as mum’s taxi amidst your ‘to do’ list. You’re not alone. Exhaustion can happen to all of us but research has shown it is most common with people who have caring roles. COVID-19 changed the way we work. This along with the separation between home and work being less defined, the stress over staying healthy in a virus filled world means it’s not surprising you are feeling burnt out.

Whilst medically burnout is not recognised as a formal medical condition in Australia it is listed as an occupational phenomenon by the World Health Organization. Burnout is very real.

What is work burnout and its symptoms?
Work exhaustion can result from workplace stress. Some of the symptoms can include exhaustion, poor work performance, increased negativity and distancing yourself from your job. There are however broader symptoms which include cognitive impairment, such as forgetfulness, struggling to focus and difficulty retaining information. Also, a loss of lust for life which is a more serious symptom.
These symptoms will affect your work performance, and they may result in psychological symptoms such as anxiety and insomnia. It can also cause some to suffer from depression and physical symptoms such as a suppressed immune system.

Exhaustion and depression
Exhaustion and depression can overlap. However, burnout is more of a sense of helplessness rather than the hopelessness you feel with depression. Burnout may cause you to lose your zest whilst depression is an inability to feel pleasure in life. There are also biological differences between the two conditions. Depression is marked by an elevated level of the stress hormone cortisol, whereas burnout is associated with a deficient stress response where the stress hormone is lowered.

Signs of Exhaustion
Some signs that someone may be feeling burned out are lowered concentration, diminished productivity, they may withdraw from friends, be constantly worrying, they may take longer to complete tasks, they may have a sense of stagnation at work and they don’t look of feel refreshed after sleep.

Jobs that are most likely to lead to work Exhaustion
Work exhaustion is more likely to affect those in caring professions. These professions include doctors, nurses, teachers, police, veterinarians, clerics and also occupations such as lawyers. Unfortunately work burnout is more likely to affect people who work hard at their job, and people who care for others for endless hours. Burnout is also more common among women than men. It doesn’t only affect those that are in the workforce though and unpaid family or carers are also susceptible to burnout.

Whose responsibility is burnout?
Employers have a legal obligation to help minimise their workers exposure to factors that can increase the risk of stress within the work place. High workloads and job demands should be recognised and managed effectively within your workplace.  If you are an employer and have spotted signs of distress or a reduced performance in your staff members you should take action. You can start but asking open-ended questions about what you noticed. If you ask someone if they are ‘OK’ you may get the standard ‘yes’ so, it’s important to ask open questions to encourage people to have an open conversation with you and talk through options.

Treating exhaustion
In order to treat work burnout, you need to get the person out of that job, find them something else, and get them to have a decent break. They will come back feeling refreshed in a totally different job. However, there’s no standard answer on what to do with burnout. Recovery from total exhaustion can include multiple things, and should be looked at on an individual basis.
Ask for help, take time off to rest and recharge, take regular breaks, eat a balanced diet, exercise and sleep more. Start a hobby, meditate and steer clear of the perfectionist mentality as well as accepting how you feel. Do you need to change jobs? Seek help from trusted sources to give you clarity.
It is important to realise that it is quite normal to sometimes become over whelmed, and burned out. Talk to your family, a friend, a trusted colleague. Bounce your feelings off a trained therapist for better direction, tips and new information on how to deal with your feelings. Remember it’s important to look after yourself and your health first. No matter what your situation, make sure you call people to make a firm base for you to heal.
If your burnout is due to too much family overload, speak up. Enlist the help of partner, extended family or others to help you with what you need to do. If you have very little family visit your church, join a social group, seek group therapy, join a mother’s group. If you are a carer talk to your doctor about respite care for your loved one. Just a week or two to give you the space to recover. You can still visit them for a dinner or lunch and that break will get you feeling better very soon.

Knowing your limits
The crunch about burnout is to know your limits. Only you can set up healthy boundaries for what you need. It’s also important to stick to those boundaries. That will help you stay spiritually, mentally and emotionally healthy.

Where to get help
A good therapist can help you discover healthy boundaries and help you change them. They can change those negative patterns to positive ones. Also, there are many natural supplements to assist. Chamomile, magnolia, Vitamin b, St John’s Wort, feverfew (the original natural aspirin), multivitamins, aromatherapy oils and flower remedies can lift your spirits. Consult your naturopath, doctor, counsellor or therapist and work in with them. Pretty soon you will have a new toolkit to build you up and keep you healthy. Alternatively, you can take up a practice like Tai Chi or Yoga to get those endorphins moving. Take a look at this link to see how Yoga can unlock your true nature---
https://www.wellbeing.com.au/body/yoga/yoga-unlock-true-nature.html

Source from: https://www.everydayyoga.com/blogs/official/get-into-gear-a-guide-to-yoga-props

It's easy to bypass the prop station before class at your yoga studio, or even when shopping for your own at-home collection. For some, the variety of prop options can feel intimidating. For others, beliefs that yoga props aren’t necessary, especially if you’re flowing through poses quickly, are only for beginners or people who aren’t very flexible, or are only needed for restorative yoga or yin yoga classes can prevent them from reaching for support. However, the truth is props are beneficial for every body and can be utilized during all types of yoga. Meanwhile, pushing yourself to fit into a yoga pose sans-props runs the risk of causing serious harm.

Before we get into the basics of yoga gear, let’s debunk a popular misconception about yoga: that a pose is supposed to look a certain way. On the contrary, every person has a unique body type and bone structure. This means that a yoga pose will never look the same on different students—and, even more important to the safety of your body, you shouldn’t try to make it look the same as someone else’s. To demonstrate this point, international yin yoga teacher and author Paul Grilley offers free resources, including images of the variations in human bones. He explains, “If peoples' bones are different then their joints will have different ranges of motion.”

This is one reason why props are essential to every yogi’s practice. Not all yoga poses are going to be accessible to every body. Whether you’re holding poses (for instance in a yin yoga class) or flowing through them at a faster pace (perhaps in a vinyasa yoga class), yoga props are helpful tools to support yourself, find balance, come into proper alignment, and more. We’re breaking down essential yoga equipment—and why it’s a good idea to have different yoga props handy for your yoga practice.

1. Yoga Blocks & Yoga block benefits:
-Enhances stability
-Brings the ground closer or within reach (for instance in forward folds)
-Offers more space in the body
-Can turn active poses into resting poses (i.e. bridge pose)
-Meditation cushion alternative
Note: While it’s not the most ideal prop for meditation (see: Yoga Bolsters, below), it can be a temporary option for supporting your lower back by bringing your hips higher than your knees in seated poses during opening or closing portions of an asana class.

2. Yoga Bolsters & Yoga bolster benefits:
-Firm seat for meditation or seated poses
-Brings the ground closer or within reach
-Can open the heart and body (i.e. in heart-opening poses)
-Great for restorative yoga and yin yoga

3. Yoga strap & Yoga strap benefits:
-Improves balance and form
-Improves posture
-Increases range of motion in various parts of the body
-Opens shoulders and eases tension

4.Yoga blanket & Yoga blanket benefits:
-Provides cushioning to sensitive joints
-Meditation cushion alternative
-Can open the heart and body (i.e. in heart-opening poses)
-Offers warmth and weight to resting poses

5.Sandbag & Sandbag benefits:
-Therapeutic; enhances ease and relaxation
-Anchors body
-Great for restorative yoga and yin yoga

6. Yoga Mats
Just as with understanding different props and their many uses, there are many different types of yoga mats to choose from. Here are some benefits of each to help you choose the one that's right for you:  

Sticky Mats
-Secure and slip-free
-Great for all levels
-Lightweight yet durable
-Hygienic + easy to clean

Eco-Friendly Mats
-Biodegradable
-Toxin and chemical-free
-Long lifespan
-Recyclable

Travel Mats
-Lightweight + portable
-Easily folds / rolls up
-Good for minimal storage space

Thick Mats
-Comfort and cushioning for sensitive joints
-More durable than thin options
-Good for restorative and yin classes

Hot Yoga Mats
-Ultra sticky
-Extra absorbent material
-Odor resistant
-Ideal thickness for grip and balance

Source from: https://www.healthline.com/health/how-to-control-your-emotions#breathe

You may be able to regulate your emotions without suppressing or controlling them. This can benefit your relationships, mood, and decision-making.
The ability to experience and express emotions is more important than you might realize.
As the felt response to a given situation, emotions play a key part in your reactions. When you’re in tune with them, you have access to important knowledge that helps with:

• decision-making
• relationship success
• day-to-day interactions
• self-care

While emotions can have a helpful role in your daily life, they can take a toll on your emotional health and interpersonal relationships when they start to feel out of control.

Vicki Botnick, a therapist in Tarzana, California, explains that any emotion — even elation, joy, or others you’d typically view as positive — can intensify to a point where it becomes difficult to control.
With a little practice, though, you can take back the reigns. Two studies from 2010Trusted Source suggest that having good emotional regulation skills is linked to well-being. Plus, the second one found a potential link between these skills and financial success, so putting in some work on that front may literally pay off.

Here are some pointers to get you started.

1. Take a look at the impact of your emotions
Intense emotions aren't all bad.
“Emotions make our lives exciting, unique, and vibrant,” Botnick says. “Strong feelings can signify that we embrace life fully, that we’re not repressing our natural reactions.”It's perfectly normal to experience some emotional overwhelm on occasion— when something wonderful happens, when something terrible happens, when you feel like you've missed out. So, how do you know when there's a problem?

Emotions that regularly get out of hand might lead to:

• relationship or friendship conflict
• difficulty relating to others
• trouble at work or school
• an urge to use substances to help manage your emotions
• physical or emotional outbursts

Find some time to take stock of just how your uncontrolled emotions are affecting your day-to-day life. This will make it easier to identify problem areas (and track your success).

2. Aim for regulation, not repression
You can't control your emotions with a dial (if only it were that easy!). But imagine, for a moment, that you could manage emotions this way.
You wouldn’t want to leave them running at maximum all the time. You also wouldn’t want to switch them off entirely, either.
When you suppress or repress emotions, you’re preventing yourself from experiencing and expressing feelings. This can happen consciously (suppression) or unconsciously (repression).
Either can contribute to mental and physical health symptoms, including:

• anxiety
• depression
• sleep issues
• muscle tension and pain
• difficulty managing stress
• substance misuse

When learning to exercise control over emotions, make sure you aren’t just sweeping them under the rug. Healthy emotional expression involves finding some balance between overwhelming emotions and no emotions at all.

3. Identify what you're feeling
Taking a moment to check in with yourself about your mood can help you begin gaining back control.
Say you've been seeing someone for a few months. You tried planning a date last week, but they said they didn’t have time. Yesterday, you texted again, saying, “I'd like to see you soon. Can you meet this week?”

They finally reply, more than a day later: “Can't. Busy.”
You’re suddenly extremely upset. Without stopping to think, you hurl your phone across the room, knock over your wastebasket, and kick your desk, stubbing your toe. Interrupt yourself by asking:

• What am I feeling right now? (disappointed, confused, furious)
• What happened to make me feel this way? (They brushed me off with no explanation.)
• Does the situation have a different explanation that might make sense? (Maybe they’re stressed, sick, or dealing with something else they don’t feel comfortable explaining. They might plan to explain more when they can.)
• What do I want to do about these feelings? (Scream, vent my frustration by throwing things, text back something rude.)
• Is there a better way of coping with them? (Ask if everything’s OK. Ask when they’re free next. Go for a walk or run.)

By considering possible alternatives, you’re reframing your thoughts, which can help you modify your first extreme reaction.
It can take some time before this response becomes a habit. With practice, going through these steps in your head will become easier (and more effective).

4. Accept your emotions — all of them
If you’re trying to get better at managing emotions, you might try downplaying your feelings to yourself.
When you hyperventilate after receiving good news or collapse on the floor screaming and sobbing when you can’t find your keys, it might seem helpful to tell yourself, “Just calm down,” or “It’s not that big of a deal, so don’t freak out.”But this invalidates your experience. It is a big deal to you.
Accepting emotions as they come helps you get more comfortable with them. Increasing your comfort around intense emotions allows you to fully feel them without reacting in extreme, unhelpful ways.
To practice accepting emotions, try thinking of them as messengers. They’re not “good” or “bad.” They’re neutral. Maybe they bring up unpleasant feelings sometimes, but they’re still giving you important information that you can use.
For example, try:
“I’m upset because I keep losing my keys, which makes me late. I should put a dish on the shelf by the door so I remember to leave them in the same place.”
Accepting emotions may lead toTrusted Source greater life satisfaction and fewer mental health symptoms. What’s more, people thinking of their emotions as helpful may lead toTrusted Source higher levels of happiness.

5. Keep a mood journal
Writing down (or typing up) your feelings and the responses they trigger can help you uncover any disruptive patterns.Sometimes, it’s enough to mentally trace emotions back through your thoughts. Putting feelings onto paper can allow you to reflect on them more deeply. It also helps you recognize when specific circumstances, like trouble at work or family conflict, contribute to harder-to-control emotions. Identifying specific triggers makes it possible to come up with ways to manage them more productively.
Journaling provides the most benefit when you do it daily. Keep your journal with you and jot down intense emotions or feelings as they happen. Try to note the triggers and your reaction. If your reaction didn’t help, use your journal to explore more helpful possibilities for the future.

6. Take a deep breath
There’s much to be said for the power of a deep breath, whether you’re ridiculously happy or so angry you can’t speak.Slowing down and paying attention to your breath won’t make the emotions go away (and remember, that’s not the goal). Still, deep breathing exercises can help you ground yourself and take a step back from the first intense flash of emotion and any extreme reaction you want to avoid. The next time you feel emotions starting to take control:

• Breathe in slowly. Deep breaths come from the diaphragm, not the chest. It may help to visualize your breath rising from deep in your belly.
• Hold it. Hold your breath for a count of three, then let it out slowly. 
• Consider a mantra. Some people find it helpful to repeat a mantra, like “I am calm” or “I am relaxed.”
  
  7. Know when to express yourself
  There’s a time and place for everything, including intense emotions. Sobbing uncontrollably is a pretty common response to losing a loved one, for example. Screaming into your pillow, even punching it, might help you relieve some anger and tension after being dumped. Other situations, however, call for some restraint. No matter how frustrated you are, screaming at your boss over an unfair disciplinary action won’t help. Being mindful of your surroundings and the situation can help you learn when it’s OK to let feelings out and when you might want to sit with them for the moment.

8. Give yourself some space
Getting some distance from intense feelings can help you make sure you’re reacting to them in reasonable ways, according to Botnick.This distance might be physical, like leaving an upsetting situation, for example. But you can also create some mental distance by distracting yourself. While you don’t want to block or avoid feelings entirely, it’s not harmful to distract yourself until you’re in a better place to deal with them. Just make sure you do come back to them. Healthy distractions are only temporary. Try:

• taking a walk
• watching a funny video
• talking to a loved one
• spending a few minutes with your pet

9. Try meditation
If you practice meditation already, it might be one of your go-to methods for coping with extreme feelings.Meditation can help you increase your awareness of all feelings and experiences. When you meditate, you’re teaching yourself to sit with those feelings, to notice them without judging yourself or attempting to change them or make them go away.

As mentioned above, learning to accept all of your emotions can make emotional regulation easier. Meditation helps you increase those acceptance skills. It also offers other benefits, like helping you relax and get better sleep.Our guide to different kinds of meditation can help you get started.

10. Stay on top of stress
When you’re under a lot of stress, managing your emotions can become more difficult. Even people who generally can control their emotions well might find it harder in times of high tension and stress.

Reducing stress, or finding more helpful ways to manage it, can help your emotions become more manageable.

Mindfulness practices like meditation can help with stress, too. They won’t get rid of it, but they can make it easier to live with.

Other healthy ways to cope with stress include:

• getting enough sleep
• making time to talk (and laugh) with friends
• exercise
• spending time in nature
• making time for relaxation and hobbies

11. Talk to a therapist
If your emotions continue to feel overwhelming, it may be time to seek professional support.
Long-term or persistent emotional dysregulation and mood swings are linked to certain mental health conditions, including borderline personality disorder and bipolar disorder. Trouble controlling emotions can also relate to trauma, family issues, or other underlying concerns, Botnick explains.
A therapist can offer compassionate, judgment-free support as you:

• explore factors contributing to dysregulated emotions
• address severe mood swings
• learn how down-regulate intense feelings or up-regulate limited emotional expression
• practice challenging and reframing feelings that cause distress
• Mood swings and intense emotions can provoke negative or unwanted thoughts that eventually trigger feelings of hopelessness or despair.

This cycle can eventually lead to unhelpful coping methods like self-harm or even thoughts of suicide. If you begin thinking about suicide or have urges to self-harm, talk to a trusted loved one who can help you get support right away. 

Common PU+NR Yoga Mat
The innovative grippy top layer (PU) absorbs moisture by its opened-cells to help you stay grounded in high-sweat practices.Natural rubber compliance with PAHS/ROHS/REACH gives you cushioning and textured grip for sweat practices. Because of its physical properties, it is extremely delicate and is easily scratched by nails and damaged by cosmetic or lotions.
Customer Comments:  【Good】

Frosted PU+NR Yoga Mat
The innovative grippy top layer (PU) absorbs moisture by its opened-cells to help you stay grounded in high-sweat practices. Natural rubber compliance with PAHS/ROHS/REACH gives you cushioning and textured grip for sweat practices.
Because of its physical properties, it is extremely delicate and is easily scratched by nails and damaged by cosmetic or lotions. Therefore, matte treatment is used.
It has the same moisture-absorbing and sweat-absorbing function and is very anti-slip. It is not prone to scratches and is not obviously corroded by cosmetics and lotions. Simply put, this mat has super moisture-absorbing properties and is very non-slip. There will be no customer complaints on appearance or signs of damage.
Customer Comments:  【Very Good】

Debossed PU+NR Yoga Mat
The innovative grippy top layer (PU) absorbs moisture by its opened-cells to help you stay grounded in high-sweat practices.

Natural rubber compliance with PAHS/ROHS/REACH gives you cushioning and textured grip for sweat practices.
Because of its physical properties, it is extremely delicate and is easily scratched by nails and damaged by cosmetic or lotions. Therefore, debossed treatment is used.
It has the same moisture-absorbing and sweat-absorbing function and is very anti-slip. It is not prone to scratches and is not obviously eroded by cosmetics and lotions. Because the surface is debossed, it has a more anti-slip effect and has an excellent texture. In short, this mat certainly has super moisture-absorbing properties and is very non-slip. In addition to not showing any signs of appearance or damage, and without any customer complaints, it has excellent texture and feel, making it a perfect choice.
Customer Comments:  【Great】

Source from: https://www.ommagazine.com/the-importance-of-mind-body-spirit-balance-in-every-day-life/

Cultivating Mind-Body-Spirit Balance for Enhanced Well-being and Resilience 
- By Rita Hurry 

The concept of mind-body-spirit balance is rooted in holistic well-being, recognising the interconnectedness of our mental, physical, and spiritual aspects. Attaining and maintaining balance among these elements can profoundly impact overall health and the quality of life. It enables us to be more productive both at work and play as well as living with more clarity and awareness.

1. Mental Health: 
Nurturing the mind involves practices that cultivate mental clarity, emotional stability, and resilience. This can include activities like meditation, mindfulness, journaling, mindset strengthening exercises or engaging in hobbies that stimulate your intellect and creativity. Taking time for mental rest and relaxation is equally important. Communication with others is also essential. To be able to connect with others you trust and feel like you can be open with is important. This may be a group of friends or family or that one person you know understands you.

2. Physical Health: 
A balanced physical state involves regular exercise, a nutritious diet, adequate sleep, and managing stress. Exercise not only benefits the body but also releases endorphins that positively impact mood. A balanced diet fuels both body and mind, providing essential nutrients for optimal function. Exercise is a great way to release stress from the body and mind and helps send oxygen to the brain and heart which is needed to maintain a healthy body and mind, which benefits you in all areas of your life.

3. Spiritual Well-being: 
This facet encompasses finding meaning, purpose, and connection to something beyond oneself. It might involve practices like prayer, meditation, spending time in nature, or participating in activities that evoke a sense of fulfillment or transcendence. This isn't necessarily tied to religion but rather to finding personal meaning and connection.
Many find journaling very helpful to release negative thought patterns and stresses. It is also a great way to connect to your self and clear those inner fears built from the past. Implementing spiritual well-being into your every day routine builds self awareness, which is the foundation of having a positive well-being.

Achieving balance among these aspects can lead to numerous benefits:
- Enhanced Resilience: A balanced lifestyle can increase your ability to cope with stress and adversity, fostering resilience in the face of challenges.
- Improved Health: A harmonious balance can contribute to a stronger immune system, better sleep quality, improved cognitive function, and overall better physical health.
- Greater Emotional Well-being: When mind, body, and spirit are in sync, emotional stability and a sense of contentment are more likely to prevail, which enables you to manage the day to day ups and downs of life better.
- Increased Self-awareness: Being in tune with all aspects of yourself can lead to greater self-understanding, self-awareness and self-acceptance, which is the foundation of a happy life.

Striving for balance doesn't mean achieving perfect equilibrium at all times; rather, it's about understanding that these aspects are interconnected and constantly evolving. Integrating practices and habits that cater to each aspect of your being can help maintain a more balanced and fulfilling life.

Source from: https://www.psychalive.org/live-your-own-life/
 

What gives a person's life meaning is as unique to that person as their fingerprint. In order to live your own life, you must begin to identify and prioritize the things in your life that are the most meaningful to you. It is essential that you ask yourself if you are truly living the life you want to lead. Are you making your life choices based on your own wants, beliefs, and values? Or are you living your life based on the expectations of those around you and prescriptions you acquired in your past? In other words, whose life are you really living?

Finding your own unique path can take time and involve a lot of trial and error. The process of becoming your true self lasts throughout a lifetime. Our personalities, interests and abilities are not set in stone. Humans are adaptable creatures, and we are always capable of change. However, in order to change our lives or ourselves, we have to better understand ourselves first.

How To Live Your Own life: 
1. Think About What You Really Want in Life
For many of us, just knowing what we want in life can be a challenge. However, it is not possible to live your own life on your own terms, unless you define what your terms are. Being in touch with what you want and what matters to you helps you prioritize, develop goals and ultimately get where you want to go. As Dr. Lisa Firestone says, “When you don’t know what you want, you’re like a ship without a rudder.” Once you know what you want, you have a destination, and you can set course in that direction.

Discover what you truly want by asking yourself the following questions: What really lights me up? What matters most to me? Allow yourself to think freely, as you answer these questions instead of getting caught up in what you think you should be doing or what others would like for you to do.

We often make the mistake of thinking that we are selfish if we spend time contemplating what we want, however this is a fundamental aspect of getting to know ourselves. Asking yourself what your principles are doesn’t mean that you will ignore everyone else’s. On the contrary, deciding what matters to you includes recognizing the people who matter to you and acknowledging that they are a priority in your life and that caring for them is big part of what makes you happy and gives your life meaning. Plus, according to Dr. Lisa Firestone, “You have the most value in the world around you when you find and invest in the gifts that you uniquely have to offer.”

Advice such as “follow your passion” may sound cliché, however research has actually proven that people are not only happier when they follow their passions, they are also more likely to excel in their chosen careers and activities. A recent study on the effects of motivation found that the stronger the internal motivation for doing something, rather than the external rewards, the more likely people were to succeed. So, think about what is meaningful to you!

2. Differentiate Yourself
We are all born genetically unique individuals. However, much of our identity is created by our early environment; we internalize characteristics of our caretakers and often take on their personalities rather than developing our own. In this sense, we often spend more time reliving the lives of others rather than living our own lives. In his book The Self-Under Siege: A Therapeutic Model for Differentiation, Dr. Robert Firestone writes, “In order for people to live their own lives and fulfill their destinies, they must differentiate from destructive environmental influences.”

According to Dr. Robert Firestone a person’s true identity is affected throughout their lives by interpersonal experiences that either damage or support the development of his or her personality. Throughout our development, we adapt ourselves to cope with pain and fears, as they arise. We adapt so that we can deal with our early environment and get our needs met. One way we do this is by incorporating negative aspects of our parents’ or caretakers’ personalities or developing psychological defenses in reaction to their negative traits.  In order for us to live our own lives and fulfill our own destinies, we must differentiate ourselves from destructive family and societal influences.

Self Under SiegeMost people either take on the value systems and beliefs of the family and culture they grew up in, or they rebel and form defiant attitudes in direct opposition to their family or culture. However, in order to live your own life, it is important to develop your own personal values and beliefs, rather than simply accepting or rejecting the values and beliefs of your early influencers. You should then make an effort to live according to your own principles, which will infuse your life with more meaning.

Differentiating from the negative influences and identities from our past allows us to become who we truly are. To the extent that we are able to differentiate, develop our own unique identities and follow our own unique desires, we will be able to live the most fulfilling lives. We must strive to live our own lives rather than the lives prescribed by our parents, our families or our society.

3. Set Goals
Once you are in touch with what you want and what your core values are, it is important to set some goals for yourself.  What do you need to accomplish to live your own life? It is helpful to write down your goals. Start with just a few, rather than overwhelming yourself with a large list of things that you would like to change. Think about specific actions you can take to achieve your goals. Start small and set waypoints that you can accomplish along the way. These waypoints will make it easier for you to keep yourself accountable and track your progress. For example, if your goal is to write and publish a novel, your first waypoint could be to finish one chapter in the next two weeks.

A recent study showed that people were significantly more likely to accomplish their goals if they wrote them down, formulated actions to achieve them and sent weekly progress reports to a friend.  To effectively tackle your goals, you may want to use that method.  Do you have a friend who could help keep you accountable to your goals? Ask him or her for help.

Pursuing goals is an essential aspect of living your own life. Many of us have a tendency to fantasize about achieving our goals rather than taking the actions to achieve them. As Nolan Bushnell said, “Everyone who’s ever taken a shower has had an idea. It’s the person who gets out of the shower, dries off and does something about it who makes a difference.” The actions aren’t always easy, and they often force us outside of our comfort zone, but there is no shortcut to creating a meaningful life. If you want to live your own life, you must be proactive about creating it.

4. Stop Listening to Your Inner Critic
As you begin to take actions toward your goals, be aware of the roadblocks that will arise along the way. The first enemy you will encounter is your “critical inner voice.” The critical inner voice is like a nasty coach that lives inside our heads. It consists of negative thoughts, beliefs and attitudes that oppose our best interests and diminish our self-esteem. It is our own worst enemy.

This inner critic evaluates our every move, puts us down and undermines our desires with thoughts like: ”You don’t really want that, do you?”;  “You’ll never succeed”; “There’s no point in even trying.” It warns us about going after the things we want. The inner critic attempts to keep you feeling “safe” by reinforcing the familiar old identity you grew up with and maintaining your defensive adaptations to life. This inner critic will come up with a long list of reasons why you cannot or should not live your own life. It is essential that you break free from your inner critic and stop listening to its bad advice.

It can be helpful to think of the critical inner voice as the language of the anti-self, the part of a person that is against his or her own self-interest. All people are divided. We are torn between our anti-self, which is self-hating and cynical toward others, suspicious and, at its ultimate end, self-destructive and abusive to others; and our real-self, which, in contrast, is compassionate toward ourselves and others. Our real-self is made up of our own unique wants and desires. It is life-affirming and goal-directed. When you attempt to separate yourself from the critical inner voices and live your own life based on the wants, desires, and goals of your real self, the “voices” may get even louder. This often causes people to feel more anxious when they start to work toward their goals. The inner critic often tries to undermine your efforts by filling your head with self-doubts or by seducing you into procrastination.

If you really want to change your life for the better, you must adopt a zero-tolerance policy toward your inner critic. As soon as you notice that you are starting to attack yourself, interrupt that negative thinking immediately. Don’t get caught up evaluating your inner critic’s bad advice, looking for the grain of truth in its vicious criticism. Instead remind yourself that these are just critical inner thoughts, and it is not appropriate or productive to indulge such nasty and taunting attitudes toward yourself. Pay attention to what triggers this negative thinking. Remember, your “voices” can be very subtle and pick up on things that have some truth to them. The inner critic will often narrow in on areas where you have weaknesses. Be wary of thoughts that sound friendly or seductive but are ultimately against your personal goals or your best interest, such as “don’t worry about exercising today. You deserve a break.” Don’t be fooled by your voices—they are never acting in your best interest!

5. Harness Your Personal Power
As you overcome your inner critic, you will develop more personal power. Harnessing your personal power is essential if you want to live your own life. “Personal power,” according to Dr. Robert Firestone, “is based on strength, confidence, and competence that individuals gradually acquire in the course of their development.”  It is a healthy form of self-assertion that reflects a natural striving for love, success, satisfaction and meaning in one’s life. Personal power is an expression of the real-self, and it is characterized by movement toward self-realization and transcendent goals in life.

Dr. Firestone points out that personal power is “an attitude or state of mind.” As such, it is something that we can develop. By conquering our critical inner voices, getting in touch with our own unique desires and pursuing our goals, we cultivate our personal power.

There is no greater challenge and no greater reward than to live your own life. As Natalie Babbitt said, “Do not fear death, but rather the unlived life. You don’t have to live forever. You just have to live.”

Source from:https://isha.sadhguru.org/yoga/meditations/benefits-of-meditation/?gad_source=1&gclid=EAIaIQobChMI89q8rtiBhQMVBA97Bx2ivw_8EAAYASAAEgIFlvD_BwE

Meditation is a powerful tool for spiritual growth, and is essentially a process to take one beyond the limitations of body and mind. Teachers and practitioners of these “inner technologies” have also experienced the many physical and mental benefits of meditation and Yoga. In recent years, a growing number of scientific studies and research on meditation have corroborated these experiences.

Isha’s introductory practice is the Shambhavi Mahamudra, an ancient kriya that has millions of dedicated practitioners who aver that they experience greater emotional balance, concentration, focus, stability and better health with regular practice of the meditation. In fact, there have been several scientific studies that measure the various benefits of practicing the kriya regularly – both with regard to brain activity during the kriya, as well as statistical research of how it affects people’s health and well-being.

How does the Kriya Work?
The reason why most people are unhappy or unhealthy is that the physical, the mental and the “pranic” body are not in alignment.

Sadhguru says, “There is a certain way to engineer our system, to make this body, to make this mind… the very chemistry within us the way we want it.” Traditionally, Yoga sees the human being as five layers of body: the physical body, the mental body, the pranic energy body, the etheric body and the bliss body. The reason why most people are unhappy or unhealthy is that the physical, the mental and the “pranic” body are not in alignment. Sadhguru explains, “If they are properly aligned, a natural expression, an overwhelming expression of joyfulness will naturally happen within a human being. Now, we are looking at the technology of keeping these three bodies constantly aligned so that joyfulness is not an accidental happening; joyfulness becomes a normal condition, a natural way of living for you.”

Studies on Shambhavi Mahamudra
Studies on Shambhavi Mahamudra have been varied: some have examined its impact on disease status and medicine usage, some have looked specifically at menstrual disorders, while others have studied the benefits of this meditation on sleep, heart rate variability, brain activity, etc. Other studies have researched general well-being and improved attention spans among regular meditators.

Let’s take a look at the results of some of the key studies.

Benefits of meditation #1: Improved cardiac health
Two studies published in 2008 and 2012 examined how Shambhavi Mahamudra supported cardiac health. The studies showed that participants had a more well-balanced Cardiac Autonomic Nervous System and an overall increase in Heart Rate Variability (HRV) during the practice. A higher HRV has been linked to better immunity to stressful situations, and is said to bestow a greater survival advantage on individuals. A lower HRV on the other hand has been linked to various heart diseases such as coronary artery disease, hypertension, chronic heart failure and myocardial infarction. The researchers conclude that practitioners of the Shambhavi Mahamudra and other Isha Yoga practices have higher exercise tolerance, better cardiac response to stressful situation, lower probability of undergoing hypertension of cardiac troubles such as ischemia or infarction.

Benefits of meditation #2: Greater coherence within the brain
A study from the Centre for Biomedical Engineering, IIT Delhi, looked at EEG (Electroencephalography) data from practitioner’s brains before, during and after practicing the kriya. The results show that practitioners experienced a greater level of coherence between the right and left hemispheres of the brain. EEG coherence is known to be a measure of how well connected various regions of the brain are. Higher coherence indicates greater exchange of information between various regions, as well as improved functional coupling and coordination. Higher levels of coherence are also correlated to higher scores on IQ and creativity tests, as well emotional stability and cognitive flexibility.

The researchers also measured signals at various prominent EEG spectral bands known as the alpha, beta, delta and theta. Shambhavi practitioners were seen to have higher alpha band power in general, indicating that they experienced lower stress levels. There was a high increase in delta band power and theta band and a notable reduction in beta band power. A reduction in beta band power indicates reduced susceptibility to mental tension, excitement and anxiety. Higher theta and delta activity have been noted in previous research as indicative of conscious access to deeper states of meditation. “Delta rhythms combined with alpha are known to reflect an inner intuitive empathetic radar, a kind of sixth sense” the researchers note.

Benefits of meditation #3: Improved sleep
A study presented at the 20th Congress of the European Sleep Research Society, Lisbon, Portugal compared the sleep patterns of 15 male meditators with a control group of 15 age and education-matched, male non-meditators. Participants were aged between 25 and 55 years. The meditators had practiced Shambhavi Mahamudra as well as other Isha Yoga practices.

Whole-night polysomnographic measures were recorded in participants and EEG data was recorded, along with other parameters. The results showed that the percentage of REM sleep, sleep efficiency and total sleep time of meditators was significantly higher as compared to the control group of non-meditators. Meditators also experienced better sleep quality as evidenced by fewer awakenings after sleep onset. The study concludes that consistent practice of the Shambhavi meditation has a positive impact on quality of sleep.

Benefits of meditation #4: Improved attention and focus
A study, published in the journal Perception, looked at how 89 participants performed in the Stroop task and attentional blink task before and after a 3-month Isha Yoga meditation retreat. The Stroop task looks at interference in the reaction time of a task. For example, when the name of a color is printed in some other color (for example, “red” is printed in black), respondents can make errors in identifying the printing color. Participants of the study were prone to fewer errors after the retreat than before it.

Similarly, the attentional blink task involves participants identifying various visual stimuli presented to them within extremely short durations. Participants showed 58% correct detection during pre-retreat tests and 69% correct detection in post-retreat tests. The researchers conclude that “the hypothesis that meditation tends to improve allocation of attentional resources.”

A similar study by a team from the Université de Toulouse, Department of Psychiatry and Human Behaviour, UC Irvine and the Indiana University School of Medicine looked at how Isha Yoga practices improve performance in attentional tasks due to better allocation of attentional resources, an ability to sustain attention and focus, faster re-allocation of attentional resources, greater cognitive flexibility and a reduction in automatic response. The study observes that these improvements are likely due to structural, anatomical and functional changes in meditators’ cognitive systems as compared to control groups drawn from the general population.

Benefits of meditation #5: Reduced menstrual disorders
75% of women are thought to experience problems related to menstruation, which has a huge physical, psychological, social and economic impact on their life. The primary means of treatment for such issues are known to offer less than satisfactory relief, even when patients choose surgery as a last resort. Currently, Yoga has become very popular as one of the mainstay alternate treatments for many disorders. The benefits of meditation and Yoga in relation with such ailments have been under study for a while and show great promise.

A team from the Indiana University School of Medicine, conducted a questionnaire survey of 128 female practitioners of the Shambhavi Mahamudra between the age group of 14 and 55 years, from the USA, UK, Singapore, Malaysia and Lebanon. 72% of the respondents practiced every day and the rest practiced 1-3 times in a week.

The questionnaire asked respondents about the prevalence and impact of various menstrual disorders before they began the kriya and after they had practiced it for at least six months. Disorders covered included Dysmennorhea, symptoms of premenstrual syndrome, heaviness of menstrual flow, irregularity of menstrual cycle, the need for medical or surgical intervention for disorders, and the impairment of work during the menstrual period.

The results showed a 57% decrease in the impact of Dysmennorhea, a 72% decrease in psychological symptoms such as irritability, mood swings, crying spells, depression and arguments, a 40% decrease in breast swelling and tenderness, and a 50% decrease in bloating and weight gain. There was an 87% decrease in the incidence of severe menstrual flow and an 80% decrease in the irregularity of the cycle. There was a 63% reduction in the need for medical or surgical interventions, and an 83% reduction in the number of instances of impairment at work. The authors conclude that the kriya “can be considered as an adjunct therapy for menstrual disorders given the improved symptoms in all the parameters.”

Other benefits of meditation
In a questionnaire asking about improvements in life experienced from practicing the Shambhavi Mahamudra, 536 respondents indicated how the kriya had helped reduce medication and eliminate problems such as depression, allergies, asthma and other ailments. 91% reported greater inner peace, 87% reported improved emotional balance, 80% experienced greater mental clarity, 79% experienced increased energy levels, 74% reported improved self confidence and 70% reported better concentration and higher productivity.

Among meditators who had been suffering depression, 87% reported improvement, 25% reduced their medication, and 50% were able to stop their medication. Similarly, for those suffering anxiety, 86% reported improvement, 28% reduced their medication, and 50% were able to stop their medication. Among those with insomnia, 73% reported improvement, 40% reduced their medication, and 30% were able to stop their medication. Similar improvements were seen for those with poor resistance to colds and flu, those who had suffered from headaches, asthma, fibromyalgia, gastrointestinal disorder, diabetes, hypertension, heart disease and a range of other chronic ailments.

In brief
Taken together, all these results support a drop in stress and anxiety, a boost in mental alertness and focus, and an increase in self-awareness due to practicing the Shambhavi Mahamudra. It is also clear that regular practice benefits cardiac health and either leads to a stop in the use of medication or at least reduces it considerably for a range of ailments including hypertension, depression and menstrual issues.

Try it out!
The beauty of the Shambhavi Mahamudra is that it takes a mere 21 minutes of your day. The kriya is a part of the Inner Engineering program, Isha’s flagship course. A large part of the course can be taken in the comfort of your home, through Inner Engineering Online, and initiations into Shambhavi are offered around the world at regular intervals.
Another option is the Isha Kriya guided meditation. Isha Kriya is a powerful 12-18 minute practice that is offered online as a free guided meditation. For those who would like a taste of what meditation has to offer, this would be a great start.  
 

Source from: https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga
 

If you've done your “downward dog” yoga pose today, you’re probably feeling more relaxed. Regardless of your level of yoga expertise, if you’re practicing regularly, you can feel better from head to toe.

Yoga offers physical and mental health benefits for people of all ages. And, if you’re going through an illness, recovering from surgery or living with a chronic condition, yoga can become an integral part of your treatment and potentially hasten healing.

A yoga therapist can work with patients and put together individualized plans that work together with their medical and surgical therapies. That way, yoga can support the healing process and help the person experience symptoms with more centeredness and less distress.

1. Yoga improves strength, balance and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.
Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute.

2. Yoga helps with back pain relief.
Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.

3. Yoga can ease arthritis symptoms.
Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.

4. Yoga benefits heart health.
Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.
Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.

5. Yoga relaxes you, to help you sleep better.
Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.
Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.

6. Yoga can mean more energy and brighter moods.
You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.

7. Yoga helps you manage stress. 
According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Try It: Corpse Pose (Savasana) 
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.

8. Yoga connects you with a supportive community. 
Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.

9. Yoga promotes better self-care. 
Scientific Research on Yoga Benefits 
The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.
Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.

… of Deep Breathing Practices - By Darshan Goswami

Source from: https://www.ommagazine.com/the-healing-power-of-breath/

Without breathing, there is no life. Breathing is a vital part of life. It helps deliver oxygen into your bloodstream and remove carbon dioxide. Two primary ways of breathing are chest breathing and deep breathing. With deep breathing (also called diaphragmatic or abdominal breathing), always inhale and exhale through your nose, not your mouth.

The breath is focused on the diaphragm rather than on the chest. Breathing is influenced by our thoughts and physiology, which, in turn, can be influenced by our breath. We must realize that the mind, body, and breath are intimately connected and impact our wellness. Learning to control our breath is one of the most powerful ways to enhancing physical, emotional, and spiritual wellbeing. You can understand essential truths about life by paying attention to your breathing. Through the breath, you can also access deep states of effortless meditation. 

The science of deep breathing 
Most meditation techniques are based on deep breathing. In the ancient yogic teachings, the practice is called Pranayama, or expanding the life force using the breath. The expression is derived from two Sanskrit words: Prana (life force) and Ayama (expansion). A fundamental principle of Pranayama is to inhale through the nostrils. The yogic teachings contain many different Pranayama exercises that can help you tap into your breath to build self-awareness and focus during meditation or yoga to heal the body.

The physical benefits of deep breathing are often immediate. Deep breathing provides fresh oxygen to every cell of your body, stimulates the vagus nerve. This long nerve connected to the parasympathetic nervous system links the brain with the heart, lungs, and digestive tract. During deep breathing, the parasympathetic nervous system begins to soothe and calm the body. This relaxation causes the blood capillaries to expand, allowing fresh oxygen to pass to the blood as carbon dioxide is removed from the body. Deep breathing can raise our lung capacity, slow heart rate, lower blood pressure, reduce stress levels, decrease inflammation, improve the immune system, helps us sleep better, and maybe even improve longevity. 

How to perform deep diaphragmatic breathing 
Find a comfortable, quiet place. Sit with a straight spine with your knees bent and your shoulders, head, and neck relaxed (or lie down). Place one hand on your upper chest and the other just below your rib cage (over your diaphragm), and take a slow, deep breath through your nose. The inhaled air should move downward into your lower belly. Let your abdomen expand fully. Hold the breath for 2 to 3 seconds, and exhale through your nose (mouth closed) while counting to four. Your hands should go down as your abdomen deflates. Remember to relax your belly so that each inhalation expands it fully. This is how simple deep breathing is.

In the beginning, practice this exercise for a minimum of 5 minutes at a time and at least twice a day. Gradually add time each day until your sessions are about 15 minutes long. With regular practice, you will train your body to breathe correctly and increase your energy and vitality.

Pranayama breathing techniques  
There are many different types of breathing techniques, each having a specific effect on mind-body physiology. Some of these exercises are simple enough to do on your own, but having a health professional as a guide can be beneficial, especially if you are a beginner. Remember to make sure you are sitting in a comfortable position with your spine erect.

Here are just a few basic breathing techniques used in yoga to help you get started. Kapalabhati (Skull Shining Breath): Sitting with back and neck straight, inhale through both nostrils and exhale forcefully (out of your nose) followed by slightly slower, passive inhalations.  Each outward breath is propelled by a powerful thrust of the abdomen at a pace of about 60 breaths per minute (BPM). Following this thrust, the abdomen is quickly relaxed, and the breath flows back into the lungs, recoiling from the force of the exhalation. The inhalation is smooth and effortless.

For breath is life, and if you breathe well you will live long on the earth -Sanskrit Proverb
Bastrika (Bellow's breath): This is one of the most invigorating breathing exercises in yoga.  Inhale and exhale quickly and forcefully (without straining) by flapping the abdomen. This should be practiced for up to 60 BPM.

Alternate nostril breathing (Nadi Shodhana): Start by using the right thumb to close the right nostril and inhale through the left nostril. Hold your breath momentarily, close the left nostril and exhale through the right nostril. While still holding the left nostril closed, inhale through the right nostril. Then, close the right nostril and breathe out through the left nostril. This completes one round, and the technique can be repeated for up to the desired number of rounds.

Ujjayi or OM Vilom (Psychic Breath): Inhalation and exhalation are performed through the nose at a normal pace, with partial contraction of the glottis, which produces a light snoring sound. Be mindful of the passage of breath through the throat during the exercise.

Bhramari (Honeybee Humming Breath): After a full inhalation, close both ears using the index fingers, and exhale making a soft humming sound similar to that of a honeybee.

Final thoughts  
Deep breathing is a powerful and simple tool for improving your health and wellbeing. Adults at rest normally breathe 12 to 16 times per minute. Deep breathing involves drawing in more air at a controlled pace to reach a rate of about 6 breaths or less per minute. Always breathe and exhale from your nose, not mouth, and down to the diaphragm (abdomen). By regularly practicing deep breathing, you will begin to breathe more effectively, even without concentrating on it. Scientific research shows that learning to breathe correctly and consciously is one of the most effective ways to lower everyday stress levels and improve various health factors ranging from mood to metabolism.

Deep breathing has already been proven in clinical tests to be an efficient therapeutic tool in treating many physical and mental ailments, including chronic anxiety, digestion, and hypertension. In some cases, simply changing the way we breathe can blunt the symptoms of many chronic diseases. Today, some hospitals have begun teaching patients relaxation breathing for treating a wide range of conditions.

Make deep breathing a part of daily life to stay healthy and live longer. For the most benefit, schedule time each day for your conscious deep breathing exercises. You can begin with a minimum of two five-minute segments, gradually increasing to two 15-minute sessions every day.

Properly breathing is a wonderful way to extend the duration and quality of your life. And the best part is it's free and literally right under your nose.

Disclaimer:  The information in this article is intended for educational use only and is not a substitute for professional medical advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition and before undertaking any diet, supplement, fitness, or other health programs.
 

Article from Dr Sally Norton.

When it comes to keeping your heart as healthy as possible, there are some factors such as genetics that you can’t change. If you have a family history of heart disease, then you are at increased risk yourself. However, there is plenty you can do to decrease your risk whether you have a family tendency or not.
Here are some proven changes you can start making today to reduce your risk of heart problems in the future:

*Bin the cigarettes
The obvious one is to stop smoking. Smokers die 10 years earlier than non-smokers as shown in a study of a million UK women published last year. If you can stop smoking before you are 40, you are 10 times less likely to have health problems than if you continue. As well as benefiting your heart, you will see rapid improvements in your breathing, mood and reduce your risk of stroke, diabetes, cancer, circulation problems and numerous other problems.

*Watch your weight
The association between heart disease and being overweight is extremely strong – not least because obesity puts you at risk of type 2 diabetes which, in itself, increases the risk of heart disease and multiple other conditions.
If you carry more weight around your waist than your hips you are even more at risk. To calculate your waist to hip ratio, divide your waist measurement by your hip measurement. A high ratio (over 0.85 for women or 1 for men) means increased risk of health problems such as heart attacks, high blood pressure or diabetes….even if you aren’t that overweight.

*Fat-free?
You have probably been advised to cut out saturated fats and replace butter with unsaturated fat spreads. This is because a diet high in saturated fats is thought to be one factor that leads to high levels of bad cholesterol in the blood… which in turn may cause narrowing of the arteries and heart attacks. However, there is now some controversy as to whether these dietary changes make much difference to your risk of heart disease.

A recent overview of multiple studies found no evidence that restricting saturated fat and increasing polyunsaturated fat consumption lowered the risk of developing heart disease. The jury is still out on this one, and it shouldn’t be used as an excuse to eat high fat doughnuts, pastries, chips and other sources of processed, saturated fat. However, butter, cheese and cream in small quantities may not be the complete villains they were thought to be.

*Bye-bye bacon
Reducing the amount of red meat is recommended as studies have shown that eating a large amount can increase heart failure by up to 24%. However, recent evidence suggests that this is linked more to red meat that is processed (we’re talking ham, salami, sausages, bacon etc) – with no definite association shown with the consumption of unprocessed red meat. The researchers calculated that for each 50 g of processed meat eaten per day (about one or two extra slices of ham) the risk of heart failure increased by 8% and the risk of death by 38%.
These results require confirmation with further studies but as processing can increase the risk of stomach disease too, it seems sensible to limit processed red meat wherever possible.

*Less salt
The British Heart Foundation is clear that too much salt can raise blood pressure and increase the risk of heart disease later in life. Adults should have less than 6 grams (1 teaspoon) a day. Cutting back on salt doesn’t just mean keeping your hands away from the saltcellar when you are eating…there is also a lot of hidden salt in processed food. Check the labels and cook from scratch wherever possible – then you are in control.

*Say no to sugar
A large population study in the States showed that people who consumed over 25% of their daily calories from added sugar had almost 3 x risk of dying from heart disease than those who had less than 10%, independent of other risk factors including weight. More and more evidence suggests that too much sugar is contributing to the obesity and diabetes epidemic too….and as it offers no nutrients whatsoever, it is time to cut back. Gradually reduce the sugar you add to your food or drinks, avoid fizzy drinks and look carefully at labels – you will be amazed at how much sugar is added to all sorts of food, both sweet and savoury.

*Keep active
Don’t despair if you are a couch potato – it’s never too late to start. As well as helping with that weight loss, a recent study showed that you could get the same heart health benefits if starting exercise such as running or cycling after 40, as you would have done if you had started before the age of 30.

There are numerous other benefits from exercise too…what are you waiting for?!

*Stress less
And finally, whilst you should be aware of keeping your heart healthy, don’t let it stress you out as stress doesn’t help your heart either! The stress hormone ‘cortisol’ can increase unhealthy fat around the middle, raising your risk of heart problems, as well as leading to cravings for high fat and sugar foods, which only make things worse!

So, for a healthy and happy heart, start making a few small changes today – your heart will love you forever!

Source from: https://www.ommagazine.com/the-transformative-journey-of-living-authentically/

Discover the Power Within to Define Your Narrative, Unfettered by External Judgments - By Yessica Saez

Living true to your authentic self is a journey of personal growth and fulfillment, not a performance for the validation of others. While their opinions may stem from their experiences with you, their perceptions are just that – their perceptions. You hold the power to define your own narrative and embrace your true essence, regardless of external judgments.

Absolutely, living true to your authentic self is a continuous journey of personal evolution and fulfillment, not a fleeting performance orchestrated for the approval of others. While their opinions may be shaped by their interactions with you, their perceptions are merely their own interpretations, filtered through their unique lenses of experience and understanding. You, and only you, hold the power to define your narrative and embrace your true essence, unburdened by the weight of external judgments.

Authenticity is not a destination but an ongoing process of self-discovery, a continuous peeling back of the layers to reveal the radiant core that lies beneath. It's about shedding the masks we wear to conform to societal expectations and embracing our quirks, imperfections, and vulnerabilities with unwavering self-acceptance.

True authenticity is not about seeking validation from others; it's about aligning your actions with your inner compass, living in harmony with your values and beliefs. It's about honoring your unique voice, expressing your thoughts and emotions with honesty and integrity, even when it makes others uncomfortable.

When you live authentically, you become a beacon of light, illuminating the path for others to embrace their own true selves. You inspire others to shed their insecurities and embrace their authentic selves, creating a world where individuality is celebrated and diversity is cherished.

Living authentically is not about perfection; it's about embracing the messy, imperfect beauty of being human. It's about acknowledging your flaws, learning from your mistakes, and growing stronger through life's challenges.

So, embark on this journey of self-discovery, shedding the shackles of external expectations and embracing your authentic self. Let your true essence shine forth, illuminating the world with your unique brilliance.