Summer Holiday

Appreciate these summer moments: The food, the laughter, the stillness, the sun, the rain, the family, the food, the friends, the restlessness of children, the squeal of delights, the late night sharing of memories, connectivity and reminders that we are surrounded by love.  Enjoy your summer and see you in September.  Love from all of us at AOM YOGA.

Ways to De-stress: Mindfulness Mantra

Today I'd like to share a simple technique I use for de-stressing: mindfulness mantras.

A mindfulness mantra is a word or phrase I repeat to myself to reduce anxiety, stress, anger, or frustration. It brings me back into the present moment, enabling me to be mindful of reality instead of feeling lost in my emotions. 

If something makes you upset, doing this can help you de-stress:

1) Think of an issue that tends to make you stressed, for example: someone's annoying habits, a difficult coworker, traffic, weight loss goals, etc.

2) Pick a word or phrase to reframe the situation positively and help you deal with it.

3) Repeat the mantra throughout the day / week / month / etc. You could write it on a piece of paper and place it somewhere easy to see. You could also set it as a repeated alert on your phone, which is what I do.

One of my favorite mantras for dealing with difficult people is "nothing is personal." It greatly reduces my stress by reminding me that what others do is never personal against me. I also like using the word "joy"; it always improves my mood and keeps me mindful of how I prefer to spend my energy. 

What are some mantras you find useful in your life?

 

 

-Nhien

Gratitude Moment: Savor Each Bite

Today let's be grateful for one of the most basic pleasures in life: food! 

We often take food for granted because it's affordable and readily available. We eat on the go, or wish we were eating something else, or neglect to give our bodies adequate nourishment.

So how can we have a gratitude moment for our food? Pay close attention to the flavor, texture, aroma, and temperature of what we eat. Chew slowly. Take the time to truly savor each bite.

 

Photo by .craig / CC BY-NC-ND 2.0

 

Instead of rushing through your breakfast or debating with someone over lunch, focus on the exquisite taste of your food. Notice the apple's sweet juice. Feel the curry's spicy kick. 

Contemplate where your meal came from. How did it grow in nature? Remember also that food comes to us through the hard work of many people: farmers who harvest it, truck drivers who transport it, and chefs who cook it.

When we eat mindfully this way, it's easy to feel grateful for our food.

Ways to De-stress: Take a bath

One of my favorite ways to de-stress is by taking a long, hot bubble bath.

Photo by Lotus Carroll / CC BY-NC-SA 2.0

I love the way a good bath calms the senses. Water surrounds your body in a cocoon of comfort and muscles relax by soaking away in warmth. Oils or scented candles lift your mood with aromatherapy. Shut out the world by dimming the lights and closing your eyes. 

Try a simple bath of just hot water, or add bath gel/shampoo to the running water to create bubbles. Some more things you can try:

• Soothing music.
• A book and a glass of wine.
• Epsom salts to give your body magnesium, restore pH balance and help detoxify.
• Lavender essential oil to reduce tension, relieve pain, disinfect skin and other benefits.
• Baking soda to clean and soothe skin.

Check out more suggestions here: http://massagetherapy.knoji.com/household-ingredients-you-can-add-to-your-bath-green-tea-ginger-nut-oil-and-more/


-Nhien

Gratitude Moment: Write a Letter

One activity that immerses me in gratitude is to write a letter to someone expressing what I appreciate about them and why I'm thankful to have them in my life. Doing this feels great because it reminds me of that person's special qualities and how fortunate I am to know them. It also brightens that person's day when they receive the letter.

Photo by Pimthida / CC BY-NC-ND 2.0

You can write by hand, send an email, read it over the phone or say it in person; the means is less important than what you will express. Giving someone a heartfelt gratitude letter will surely make you and the recipient feel happy and thankful for each other!

Here are some suggestions if you need a kickstart:

Recipients

• Write the letter to a birthday person. I prefer this because it's an easy reminder. I'll always remember one friend's touching response: "That was the best birthday wish I got...maybe ever."
• Write to someone with whom you have challenges or conflicts; expressing gratitude to them can improve the relationship.
• Write to your significant other. My husband and I do "weekly love letters" and it helps us stay romantic and avoid taking each other for granted.
• Write to someone you don't know but whose work or actions benefit you. For example, when I was a child I wrote a thank you letter to the mailman, who seemed to really appreciate it. 

Things to say

• Everyone loves a compliment! List their good traits and qualities that you admire. 
• Explain some things you've learned from them.
• Tell a story about how they have positively affected your life, for example, as a good role model, by always making you laugh, or by giving helpful advice.
• Even just one line saying "thank you" can be meaningful.

-Nhien

Ways to De-Stress: Massage

When you're stressed, try getting a massage to feel more relaxed. This suggestion might seem obvious, but when my mind and body are tense I don't automatically remember that I would feel much better after a massage.

Photo by Thomas Wanhoff / CC BY-SA 2.0

Massages are a great way to de-stress because they can reduce pain and muscle tension, which helps relax our minds too. Massage therapy can also improve circulation, lower blood pressure, rehabilitate after injury, and promote easier breathing. One aspect I really enjoy is that it gives me a deeper feeling of connection to the body.

To start, you can ask a friend to give you helping hand or learn self-massage, for example with a foam roller or massage stick. You can also check out one of the many local centers for in Geneva which include Shiatsu, Swedish and Thai massage (my favorite). They can be worth the occasional indulgence!

 

 

-Nhien

Gratitude Moment: Home

Last month's Gratitude Moment touched on being grateful for travel. Today, I'm expressing gratitude for its opposite: the idea of home. Home can mean different things. For some people it's where they sleep; for others it's a specific city.

Photo by David Sag / CC BY-NC-SA 2.0

Be grateful for the home you live in, whether big or small, shared or alone. For example, in a small apartment, I'm happy there's less space to clutter up. In a big house, I'm excited to have areas for hosting friends.

Be grateful for the town where you reside. We often travel to discover new things, but there are many treasures to be found locally. One challenge that intrigues me is to try to explore every street in one's neighborhood or city. It's simple yet it can open up a new perspective and appreciation for where we live.

Be grateful for your hometown where you grew up, which might be near or far away. Recall some happy memories of the places where you spent your childhood. What are some good things about returning there, e.g. seeing old friends?

Some ways to express your gratitude for "home":

• Organize or decorate your home in a way that leaves you feeling satisfied, pleased, or invigorated.
• Take time to deeply explore a neighborhood or area in your town.
• Think of some positive memories of places where you grew up.

I find that being grateful for home makes me more grounded, brings me into the present moment, and enhances my enjoyment, wherever I am. I hope it does for you too!

 

-Nhien

Yoga Focus: Stay Human

It is difficult in this world at times to understand that we are all human.  We all have fears, we all love, we all hope, and we all sometimes fall down.  It is easy to forget the moments of intense struggle and pain (both physically and emotionally) that each being goes through on this planet.

But in the practice of yoga we learn how to see each other and ourselves in a way that connects and binds us indelibly. Yoga gives us this gift both through practice and teaching.  In both cases as a student and a teacher I feel deep connection with myself and my core but more importantly to everyone in that classroom and sometimes to the world outside.  The goal of yoga always is to take our experiences outside of the studio and apply them in our every day lives. 

This video below is a great reminder of the very essence of being human - to never forget that we are all going through life in every moment.  It was produced by an advertising agency to highlight the invisibility of the homeless in New York City.  Their take and the reactions are worth watching as it serves as a great reminder to stay connected to each other.

I wish you all an awakened Spring, one filled with fresh eyes and a renewed spirit.  Be kind to each other and to everyone around you.  Your spirit will soar.


Love,


Uma

Health Tip: What do I eat?

You might be on your yogic journey for a while now. You might even be integrating more of the philosophy behind yoga into your life. And one of the questions that might have come up is: What do I eat? Do I need to become vegetarian or vegan or a raw foodist to really embody a yogic lifestyle?

While the idea of a yogic way of eating sounds appealing, consider this: No one way of eating works for everyone - including all yogis. 

No philosophy or external expert can tell you how to nourish your body.

The only true authority on what nourishes you best is...you.

To truly honor your needs and evolve as a Yogi, start to distinguish between what your mind wants - what it thinks you SHOULD or SHOULDN’T be eating - and what your body wants. Let go of the diet labels and start to deeply listen to the messages your body is giving you.

Experiment with different foods and feel their effects on a body level. Notice how you feel bloated or heavy after eating certain foods while other foods make you feel satisfied and energized. Notice what times of day you feel better eating a heavy or lighter meal. 

Realize that what works for you at one stage of life does not necessarily work at other stages. Or that what works for you in summer might not work in winter. View your eating as an on-going experiment and become curious about making shifts that really make your body sing. 

In doing this, you will find that perhaps you need to eat some good quality animal products to feel more grounded. Or perhaps a mostly vegan or raw food diet actually is what really makes you feel amazing, and not only what your mind thinks you should eat.

So the best yoga diet there is, in my opinion? Treating your body as a beautiful entity and nourishing it in the best way FOR YOU, both on and off the mat. 

If you want to make changes to your diet but are not sure where to start, join a 4 session group coaching in May where you will discover delicious healthy foods as a way of crowding out less healthy options - all while listening to your body to find what works best for you. Find out more: http://www.healthwise.ch/events/

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Hiba Giacoletto
Health Coach

Ways to De-stress: Make a Vision Board

Sometimes we get stressed because we don't know what we want from a situation or a particular area of our lives. Maybe our priorities aren't clear, or we feel confused by having too many choices.

A fun, creative way to de-stress from this challenge is to make a "vision board". A vision board is a poster or book in which you assemble a collage of images and words representing things you want.

Photo by WiseWellWoman / CC BY 2.0

Vision boards can relieve stress because they help us identify and clarify what we would like to do, be or have in life. Using images enables us to visualize these desires concretely, like a list of goals in picture format.

I enjoy this activity because it's like window shopping for my dreams. Of course, taking action is key, but the benefit of a vision board is that the clearer we are on we want, the more we can align our actions to achieve it. 

 

 

-Nhien

 

For instructions on making one, here are some websites with useful explanations:

• How to Make a Vision Board - Christine Kane
• 9 Steps for Creating a Vision Board That Actuall Works - Christie Inge
• How to Create an Empowering Vision Book - Jack Canfield

Gratitude Moment: Travel

People here sometimes bemoan the lack of excitement living in Switzerland, and I've had my share of complaining about it too. That is, until I developed gratitude for one huge benefit of being here: easy access to travel!

Photo by Nicolas Raymond / CC BY 3.0

Switzerland is unique for its convenient central location in Europe. It's well connected for traveling around the world, especially throughout the continent. Whenever you're pricked by boredom, you have the possibility to explore other places within a relatively short time. You can drive, find a rideshare, take a train, or get cheap air tickets. There are so many options available here; isn't that amazing? We can experience France, Italy, Austria or Germany within mere hours and be home in time for bed if we wanted.

It's easy to appreciate this whenever we're about to leave for a trip and experience the ease of getting to and from Geneva Airport. I particularly enjoy taking short road trips -- hopping over the border to do sight-seeing and shopping for an afternoon. 

What are you most grateful for about traveling from Switzerland? 

-Nhien

Yoga Focus: Self-Care

Let's face it:  We lead busy lives and our commitment to taking care of ourselves falls by the wayside.

Self-care is not selfish!  We tend to feel guilty if we take time out for ourselves as there is always some work to be done or errand to run.  But at the end of the day, the best way to be available and productive for any assignment or work is to feel your best.  This can only come through self-care.

Do you remember the last time you stood by an ocean and just listened?

Self-care includes so many different tools: Exercise, long baths, eating for health, meditation, writing, long walks......you get the drift.

Below are some of my favorite ways to press pause and take time out for myself.



Detox bath (1x a week recommended):
To running hot bath water add the following:
1 cup of Epsom Salts
1/2 cup of Baking Soda
10 drops of your favorite relaxing essential oil.

Soak 20 minutes, close your eyes and realx.

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Golden Milk:
Golden Milk is a recipe handed in our family.  I usually have gold milk before bed when I am feeling a bit congested or bloated.  This is also my go to drink when I travel in India as turmeric is great for the stomach.  It has numerous health benefits that you can read about here.
In a small saucepan add the following:
Milk (measure in your mug)
Crushed cardamom pods (3-4)
3-4 inch cinnamon stick
Haldhi (Turmeric) 1 tsp of dried powder.

Over low heat allow the milk to come to a low boil.  Pour into a mug and add local honey to taste.


Cheers to your health and well-being!


-Uma

Health Tip: Five Gentle Detox Ideas for Spring

Spring is finally here and all around us nature is bursting into life again, bringing with it a sense of newness and possibility. 

Photo Credit: Uma Mishra

In order to make space for the new, however, we must first remove what no longer serves us and Spring provides the perfect time to detoxify the body.

Here are five ideas you could try this Spring to gently support your body’s natural detox pathways without needing to do a drastic detox:

1.   For at least 1 week, completely avoid dairy, fried and processed foods, alcohol and caffeine, white sugar and white flour. Add cleansing foods into your diet, particularly fresh fruits and vegetables that are raw or steamed. Include green vegetables like spinach, asparagus, artichoke and arugula. The bitterness of these foods helps support the liver, the key organ of detoxification. 

2.   Drink a glass of warm water with either 1/2 lemon squeezed in or 1 tablespoon apple cider vinegar first thing in the morning. This simple act helps stimulate the liver and kidneys while while flushing the digestive system. If you can't stomach lemon or vinegar on an empty stomach, at least drink a glass of warm water upon waking. 

3.  Exfoliate your skin by dry brushing your body before you shower using either an exfoliating glove or a natural soft brush.

4.  Finish your shower with cold water to stimulate your lymphatic system which is involved in elimination/detoxification.

5.  Make a commitment to move every day. Sweat is a great way for our bodies to release toxins. 

  

Find more great tips for your health at www.healthwise.ch



-Hiba

Ways to De-stress: Get some sun

Spring is almost here and we are definitely feeling it this week! It's a perfect time to take advantage of the sun to de-stress and rejuvenate our bodies. It's especially welcome for those who suffer from Seasonal Affective Disorder during the winter. 

These days we often hear about the negative consequences of sun exposure, but sunlight in reasonable amounts can be very good for our mental and physical health:

Photo by Rhys A. / CC BY 2.0

"[W]hen you're exposed to sun, your brain increases serotonin (a hormone connected with feelings of happiness and wakefulness) production. And when the ultraviolet rays from sunshine touch your skin, your body produces vitamin D, which helps you maintain serotonin levels." (source: the Science Channel)

I always feel happier, calmer, and more relaxed after being in the sun for just 10 minutes. It's not swimsuit season yet but we can still get sun by sitting outside or talking a walk during a lunch break. If you're more serious you can go to Bain de Paquis or the Wake Sport Center. And be sure to get your sun safely; here are some tips and guidelines here.

 

 

-Nhien

Gratitude Moment: Tough times

We all go through tough times and handle them differently. Having gratitude is one way to deal with these challenging experiences; it can even be what we need the most! Gratitude can turn a painful moment into a beautiful one. It can transform your feelings from despair to peacefulness.

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” ― Melody Beattie

It might be difficult to take this perspective, but it can be just the thing to help us get through tough periods. For example, last year, I lost a job, developed a health problem, and my dear grandfather passed away, all within three months. I got through this period using gratitude because in every situation there were blessings to be found and appreciated:

I was grateful to be free from a stressful work environment and to have more time for myself. I was grateful to have reliable care and support from good friends during my health issue. And I was most grateful that my grandfather lived a full and wonderful life before he died peacefully, surrounded by loved ones.

Tough moments can highlight the opportunities and gifts we have that we sometimes overlook. Considering a difficult time you've had in your life, was there anything about it that you can feel grateful for?

-Nhien

Ways to De-stress: How to Make Stress Your Friend (TED Talk)

Everyone has stress in their lives, but not all of us know how to handle or cope with stress in a healthy way.  Here are two ways to de-stress:  Change how you think about stress, and connect with people.  

In the TED Talk "How to make stress you friend" (see link below), health psychologist Kelly McGonigal explains two interesting points: (1) viewing stress as helpful can improve our body's response to it; and (2) human connection improves our stress resilience.  

First, did you know that we can change the negative effects of stress by viewing it as helpful instead of harmful? For example, it can be beneficial to believe that when your heart is pounding and body is pumping with adrenaline, stress is actually helping you rise to the challenge at hand. Stress can provide energy and focus, enabling us to get through difficult times. 

Second, the "cuddle hormone" oxytocin is released when you're stressed. It's anti-inflammatory and strengthens your heart. It's also what makes you want to be around loved ones. And it's enhanced by social contact and social support; by reaching out to others to seek or give help, we release more of this hormone. By seeking and giving care to others we are also helping ourselves de-stress.

My favorite insight from this TED Talk is that caring about other people improves our stress resilience! 

Watch the video here: TED Talk "How to make stress your friend".

-Nhien

Gratitude Moment: Love

February is often considered the month of love, with its association to Valentine's Day. What is love? Love is a feeling and an action to care about someone deeply and unconditionally. This can be love for yourself, your romantic partner, your friends and family, your community, your fellow humankind, animals, or all living beings on Earth.

Photo by epSo.de. / CC BY 2.0

Of all the things in life to be thankful for, I'm most grateful for love. A favorite quote is: "With Real Love, nothing else matters; without it, nothing else is enough" - Dr. Greg Baer. So, I make it a priority to cultivate and nourish love in my relationships. To express care and gratitude to others, I find it useful to consider the 5 Love Languages, which help me think of what the receiver might appreciate most, for example, receiving gifts vs. spending quality time.

We can also express love toward ourselves through self-care and giving ourselves the space and elements we need to thrive. It can also mean forgiving ourselves and knowing that we're doing our best every day. What ways do you like to show gratitude for love in your life?

-Nhien

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Le mois de février est souvent considéré comme le mois de l'amour, notamment en relation avec la célébration de la Saint-Valentin. Qu'est-ce que l'amour ? L'amour est un sentiment et l'action d’avoir de l'affection pour quelqu'un profondément et sans conditions. Cela peut être l'amour pour vous-même, votre partenaire, pour vos amis et votre famille, envers votre communauté, l’humanité, les animaux ou tous les êtres vivants sur Terre.

Parmi toutes les choses dans la vie qui méritent la gratitude, je suis très reconnaissante pour l'amour que je reçois et qui m'entoure. Voici une de mes citations préférées : « Avec l'Amour Vrai, rien d’autre n'est important; sans lui, rien d'autre n'est suffisant. » - Dr. Greg Baer. Je prends donc bien soin de cultiver et de nourrir l'amour dans mes relations. Pour exprimer l’affection et la gratitude envers les autres, il me semble utile de considérer « les 5 langages de l'amour », qui m'aident à réfléchir à ce que le destinataire peut apprécier le plus, par exemple, recevoir des cadeaux versus passer du temps de qualité ensemble.

 

Nous pouvons également exprimer l'amour que nous portons à nous-mêmes à travers l’attention et le soin pour nous-mêmes et le fait de nous donner l'espace et les éléments dont nous avons besoin pour prospérer. Cela peut aussi signifier de nous pardonner et de savoir que nous faisons de notre mieux chaque jour. Quels sont les moyens que vous appréciez pour exprimer de la gratitude pour l'amour dans votre vie?

Ways to de-stress: Journal right after waking up

Photo by Luigi Anzivino. / CC BY-SA 2.0

Journaling is a therapeutic way to express your thoughts and to record your experiences over time. I've tried to maintain the habit since adolescence, but it didn't stick due to my forgetfulness. I'd tried everything: keeping the diary near my bed, setting reminders, writing on a computer and smartphone. Despite these efforts, it was difficult to write regularly.

Then a friend told me about a method of journaling first thing in the morning after waking up, instead of waiting until the end of the day when one is often too tired or distracted. The idea is called "Morning Pages" from the "The Artist's Way" by Julia Cameron. The benefit of writing immediately in the morning is that before cluttering your mind with other stimulation, you explore and clarify feelings, uncover thoughts from your consciousness, and release them before you go about your day. Specifically, the task is to journal three pages every morning, writing anything in stream of consciousness style, with no judgment on what you say or feel. 

This method has proven successful for me; it's done first thing and therefore not forgotten by 11pm at night. It's more enjoyable and I'm usually happy after each journaling session. And I feel more prepared and excited for the day after having a morning of reflection.

We usually want to de-stress at the end of a hard day, but why not try journaling in the morning? It could be just what prevents a day from becoming stressful.


-Nhien

Gratitude Moment: Even this Moment is Important

I say many times in my classes that, "I can only teach from the place in which I find myself."  And this also holds true for my writing and these blog posts. So at this moment I find myself thanking my bones and the stars for the incredibly restful holiday we had at home and I wanted to share some moments with you.

You always have to remember to look up.  The best moments are hidden waiting for you to discover them. 

It is not that we cannot see the beauty around us, but that we don't take the time to look.

Homemade cranberry thumbprint cookies.  Little bites of joy.

Always look around, love is every where, especially in the most unexpected places.

Wherever you are in your day, may it be filled with eye opening moments and the knowledge that even this moment is important and needed.



Love,



-Uma

Gratitude Moment: Nature, Beauty and Gratitude

How many times have you actually stopped to enjoy a walk by taking a look around you with open eyes?  We are so attached to our busy lives, to our phones, our headphones that we miss the amazing moments of beauty that surround us.  

(Image "Nature by glasseyes view.jpg")

Photo by glasseyes view / CC BY-SA 2.0

Have a good day by treating your day as a unique gift. This is the perspective we can learn from Louie Schwartzberg's short video from Ted Talks. 

His beautiful timelapse videos of nature will awaken you to the wonderful, ordinary things to be grateful for in any given moment. To the awareness that each day is the only gift we have right now. To the remarkable clouds and colors in the sky. To the incredible stories behind the faces of each person you meet.

Open your heart to the present blessings around you so that those you meet will be blessed too, simply by your presence. Cultivate this gratitude and you will have a good day. 

-Nhien