Category: WELLNESS

All things wellness related – physical and mental health

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DIGITAL DETOX AND MINDFUL LIVING IN THE DIGITAL AGE

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digital detox

In our fast-paced, digital-driven world, finding moments of tranquility and mindfulness can be a challenge.

On the one hand, the digital landscape offers unprecedented opportunities for networking, productivity, and advancement. However, the line between connectivity and digital addiction can be thin, and the repercussions on personal well-being are significant.

Nonstop connectivity to our screens poses a myriad of dangers for people aiming to excel in their careers. The constant barrage of emails, notifications, and social media updates can lead to heightened stress levels, anxiety, and burnout. As career demands intensify, the temptation to stay plugged in 24/7 becomes more pronounced, jeopardizing not only mental health but also hindering the ability to unwind and recharge.

Detaching from email, text, video games, TV, smartphones, tablets, laptops, and computers periodically allows us to regain control over our lives, fostering a healthier work-life balance.

Finding that balance in our lives is more crucial to our well-being than ever before. Let’s explore the concept of digital detox and how incorporating mindfulness into our daily routines can lead to a more fulfilling and peaceful existence.

The Digital Dilemma

In an era dominated by smartphones, social media, and constant connectivity, it’s easy to become ensnared in the web of digital distractions. While technology has undoubtedly brought convenience and efficiency into our lives, it has also given rise to a new form of addiction—digital addiction. The incessant notifications, endless scrolling, and constant exposure to screens can take a toll on our mental and physical well-being.

The Need for Digital Detox

A digital detox involves consciously and temporarily disconnecting from digital devices to recalibrate and recenter ourselves. As a yoga student, you can think of it as a mental and emotional savasana—a conscious pause to rejuvenate the mind and soul. Here are some practical steps to initiate a digital detox:

1. Set Boundaries:

Establish specific times during the day when you’ll be device-free. This could be during meals, before bedtime, or during your yoga practice. Create sacred spaces where screens are not allowed.

2. Unplug from Social Media:

Consider taking a break from social media platforms. The constant comparison and information overload can contribute to stress and anxiety. Use this time to connect with real-life experiences and relationships.

3. Tech-Free Retreats:

Participate in tech-free retreats where individuals can immerse themselves in yoga, meditation, and nature without the interference of digital devices. This can be a transformative experience, fostering a deeper connection with oneself and others.

  • Mindful Technology Usage Workshops: A digital detox yoga retreat can incorporate workshops on mindful technology usage, empowering participants to establish healthy boundaries in their digital lives.
  • Yoga and Meditation Practices: Engaging in yoga and meditation sessions can help people develop mindfulness skills, allowing them to be present in the moment and reduce reliance on digital distractions.
  • Nature Immersion: Many yoga retreats are set in serene natural environments, offering a break from the digital hustle. Connecting with nature has been proven to reduce stress and promote overall well-being.
  • Community Support: Participating in a yoga retreat fosters a sense of community. Sharing experiences and challenges related to digital detox with like-minded individuals creates a supportive network that extends beyond the retreat.

How Do I Know If I Need a Break?

You may be experiencing the need to back off from tech in a more vague way – feeling overwhelmed or anxious after checking social media. Perhaps realizing you are picking up your phone every few minutes “just to check in”. Or maybe you feel a sense of panic at the thought leaving your phone behind.

Anytime you are looking to remove or limit something in your life, you need to replace it with something else, something more positive and with greater reward. If not, your brain wants to slip back into its familiar patterns.

Nature hates a vacuum!

The Rewards Are Many!

Turn your focus on how you will feel by limiting your digital usage:

  • Improved Mental Health: Constant exposure to screens has been linked to increased stress and anxiety. A digital detox provides an opportunity to reset, reduce mental clutter, and promote overall well-being.
  • Enhanced Productivity: Paradoxically, excessive digital engagement can diminish productivity. Unplugging allows for increased focus and concentration, enabling women to approach tasks with renewed energy and efficiency.
  • Strengthened Relationships: Building and maintaining meaningful connections with friends, family, and colleagues requires genuine, offline interactions. A digital detox allows people to invest time in nurturing these relationships, fostering a sense of connection and support.
  • Increased Creativity: Continuous exposure to digital stimuli can stifle creativity. Stepping away from screens encourages the mind to wander, fostering new ideas and perspectives that might be overlooked in the constant buzz of digital engagement.
  • Better Sleep: Turning off electronic devices a few hours before bed can dramatically improve your ability to fall asleep and have quality sleep.
  • More Time: Less time buried in your screen gives you back time during the day for the things that light you up! Maybe you love to paint, hike, read, cook – whatever makes you happy. Time away from your devices can deepen your joy and satisfaction in life. You can reinvest that time in the things that are about YOU.

Mindful Living in the Digital Age

Mindfulness is at the heart of yoga philosophy, and bringing this awareness into our digital lives can have profound effects. Here’s how you can infuse mindfulness into your daily routine:

1. Conscious Consumption:

Be mindful of the content you consume online. Choose information that uplifts and inspires rather than drains your energy. Unfollow accounts that promote negativity.

2. Tech-Free Yoga Practice:

Designate a specific space for your yoga practice that is free from digital distractions. This sacred space will allow you to immerse yourself fully in the present moment, enhancing the benefits of your practice.

3. Digital Mindfulness Techniques:

Incorporate mindfulness techniques into your digital activities. Practice conscious breathing while responding to emails or take short breaks for mindful stretches during prolonged screen time.

Your Wellbeing Matters!

I encourage you to embrace the concept of digital detox and mindful living. By finding a balance between the digital world and the present moment, we can cultivate a more harmonious and fulfilling life.

Remember, it’s not about completely shunning technology but about using it consciously to enhance, rather than detract from, our overall well-being. So, unplug, unwind, and embark on a journey of digital detox and mindful living—one breath at a time.

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NO HEADSTANDS, PLEASE!

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I promise I am not opposed to headstands. BUT, hear me out on this. As a yoga teacher, I don’t practice headstands. Or legs behind the head pose. Or scorpion pose. Any posture that requires advanced flexibility is not for me and I don’t teach them in my classes or on my retreats.

And that’s okay.

No. Really.

I believe yoga is for everyone.

That means each person can take it where they want to go. You may wish to continuously increase your flexibility and mobility. You may want to practice in advanced movement. I am happy to refer any of my students who are interested in those things to the right teachers for them.

There are so many facets to yoga, and so many ways you can approach it.

There is a lot of controversy around this philosophy. Many yoga teachers are yoga purists who feel that the practice is part of an overall spiritual journey. They aren’t too happy about yoga being a physical practice for some people. Or a social and community bonding experience. Or basically anything other than a full spiritual experience.

If your approach focuses on the physicality of advanced movement – go for it! Conversely, if you are seeking a spiritual path and yoga is part of that; awesome! If you aren’t quite sure what your approach is, find out by taking this quick quiz.

I want to participate in and create a different experience.

For me, yoga is about enhancing your life. Yes, creating the flexibility and mobility needed to continue to do things you want to do in your everyday life. Headstands, not so much a part of daily life.

I love the physicality of yoga! The strength I feel when I practice, the challenge of movement. In addition, I am really drawn to the mind/body connection it creates.

Look, if you read the series My Journey to Yoga Retreat Specialist, you also know that my entire career has been in the fitness industry. So it is natural for me to find focus in the physical action of yoga.

Fitness, for me, also created a strong mind/body connection. A hard ride in a cycle class really let me blow off some steam! The intricate movements and high cardio output of a good old-fashioned step class helped me appreciate how my body moves through space. And boxing? Please – talk about building a feeling of mental and physical strength!

Yoga takes that mind/body connection to the next level.

Literally.

Fitness is the broad strokes: blowing off steam, building spatial awareness, and increasing mental strength.

Yoga gets down to the cellular level. Connecting your brain to your breath so you can self-regulate your nervous system. Speeding up the messages from your foot to your brain so you can maintain balance. Finding awareness of your thoughts and learning to allow them to pass on by.

This is the juicy stuff people!

Focus on making your life better.

Just to reiterate, I think advanced poses are pretty cool. Many would argue that those postures really do enhance your life – greater control, overcoming your body’s objections, and some pretty impressive flexibility/mobility. I don’t doubt it.

My personal mission, though, is to meet people where they are.

My tribe are people in the midst of juggling kids, careers, aging parents, and their own aging bodies. The crowd that resonates with my style wants to slow down, master, and enjoy each posture. They want to leave their practice feeling calmer, stronger, and accomplished.

Life is pretty crazy for a lot of us. Our schedules are packed, our laptops are always on, and we have instant knowledge, connectivity, and comparison in our purses, buzzing for attention all day long.

Personally, I don’t want to add legs behind my head to my to do list.

Calm, peace, and improved sleep and mental health mean more to me.

Studies show that participants who practiced yoga three times a week for eight weeks reported significant reductions in depression, anxiety, and neurotic symptoms, as well as mood improvements at the end of each class.

Yes, please!

Stepping into an advanced class might be a turn-off.

Part of meeting people where they are, for me, is making classes accessible. If you have never taken a yoga class before, you will be able to get through mine! I teach every class as if there is a brand-new participant in the room. I teach to them.

Those that have been practicing for a while, are able to hone their skills and dig in a little deeper with each practice.

If you have mastered advanced movement? You can still benefit from reviewing some of the more basic postures AND you will have the opportunity to level up to where you are at with a pose at any time.

I’m not everybody’s cup of tea, but I am somebody’s double martini!

Every yoga teacher has their own style, approach, and focus. That is what makes it so incredible!

It is important that you: A) understand what YOUR approach is so you know what kind of teacher will resonate with you B) aren’t afraid to hunt around for the right fit and C) realize that your approach may broaden and/or change over time.

It’s all good!

P.S. Let’s be besties!! Follow us on Instagram, Facebook, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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I’M GOING ON A YOGA RETREAT: NOW WHAT?

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Yoga retreats offer a unique opportunity to escape the hustle and bustle of daily life and immerse oneself in a tranquil and rejuvenating experience.

These retreats provide participants with a chance to deepen their yoga practice, connect with like-minded individuals, and find inner peace.

If you’re considering attending a yoga retreat for the first time, here’s what you can expect from this transformative journey.

Immersive Yoga Practice

At the heart of any yoga retreat lies the daily practice of yoga. Expect to indulge in multiple sessions of various yoga styles, ranging from Hatha and Vinyasa to Kundalini and Yin. Seasoned instructors will guide you through each session, focusing on proper alignment, breathing techniques, and mindfulness. Whether you’re a beginner or an experienced yogi, you’ll find classes catered to your skill level.

Serene and Scenic Location

Yoga retreats are typically held in picturesque locations, often surrounded by nature’s beauty. You might find yourself nestled in the mountains, near the ocean, or in a tranquil forest setting. The serene ambiance enhances the experience, helping you disconnect from everyday stress and distractions, and fostering a sense of tranquility and harmony with the environment.

Mindfulness and Meditation

Beyond the physical aspects of yoga, retreats emphasize mindfulness and meditation. Practice mindfulness throughout the day, savor each moment, and be fully present. You will likely take part in guided meditation sessions. Meditation will help you quiet your mind, reduce anxiety, and foster a deeper connection with yourself.

Delicious and Nourishing Cuisine

Most yoga retreats prioritize healthy and nourishing cuisine to support the participants’ well-being. Expect to enjoy delicious vegetarian or vegan meals, often made from locally sourced and organic ingredients. Meals are usually served in a communal setting, providing an opportunity to bond with fellow attendees over shared food experiences.

Community and Connection

Yoga retreats foster a strong sense of community and camaraderie among participants. As you embark on this journey with like-minded individuals, you’ll likely form meaningful connections and build lasting friendships. The supportive and inclusive environment allows you to be yourself and embrace personal growth without judgment.

Free Time for Relaxation and Exploration

While the retreat schedule may be structured, there is also designated free time for relaxation and personal exploration. You can use this time to read a book, take a leisurely stroll, or simply sit in quiet contemplation. Additionally, some retreats may offer excursions to nearby attractions, giving you the chance to explore the local culture and natural beauty.

Emotional Release and Healing

Yoga retreats often provide a safe space for emotional release and healing. The combination of yoga, mindfulness, and a nurturing environment can help participants process emotions, release tension, and find inner peace. Many attendees report feeling more centered, emotionally balanced, and empowered after their retreat experience.

Attending a yoga retreat is a transformative journey that offers a unique opportunity to rejuvenate your mind, body, and soul. With immersive yoga practices, serene surroundings, mindful meditation, nourishing cuisine, and a supportive community, these retreats provide an enriching experience. Expect to return home with a renewed sense of self, a deeper understanding of yoga, and a profound connection to your inner being. If you’re ready to embark on a journey of self-discovery and growth, a yoga retreat may be just what your soul needs.

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6 KEYS OF TRAUMA-INFORMED YOGA

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Trauma-informed yoga is a specialized approach to yoga that considers the physical, mental, and emotional well-being of individuals who have experienced trauma.

Each class or session is designed to create a safe and supportive environment for you and aims to avoid triggering any distressing experiences or emotions that may be associated with trauma.

What is Trauma?

Trauma refers to a distressing or disturbing event or series of events that overwhelm an individual’s ability to cope, leaving them feeling overwhelmed, powerless, and emotionally or physically harmed. Traumatic experiences can be of various types and intensity, and they may be physical, emotional, or psychological in nature.

Common Examples of Traumatic Events Include but are not limited to:

  1. Physical abuse or assault
  2. Emotional or psychological abuse
  3. Sexual abuse or assault
  4. Natural disasters (e.g., earthquakes, floods)
  5. Accidents (e.g., car crashes)
  6. Combat experiences (in military personnel)
  7. Witnessing violence or death
  8. Serious illnesses or medical procedures
  9. Loss of a loved one
  10. Bullying or harassment

These types of events can have profound and long-lasting effects on an individual’s mental, emotional, and physical well-being. It can disrupt normal coping mechanisms and lead to a range of emotional responses, such as fear, anxiety, depression, anger, guilt, or shame. Additionally, trauma can also impact memory, relationships, and overall functioning.

Post-Traumatic Stress Disorder (PTSD) is a recognized mental health condition that can develop following exposure to a traumatic event. However, not everyone who experiences trauma will develop PTSD.

It’s important to understand that people respond differently to traumatic experiences, and what may be traumatic for one person may not be the same for another. Seeking professional help and support from mental health professionals is crucial for individuals dealing with the effects of trauma. Treatment options can include therapy, counseling, and, in some cases, medication to help manage symptoms and promote healing.

Key Principles of Trauma-Informed Yoga:

Safety and Choice: A Trauma-Informed Yoga teacher will create a safe and non-threatening environment. You are free to make choices throughout the practice, such as modifying poses or taking breaks as needed.

Empowerment: Participants will feel empowered! Teachers will give them a sense of control over their bodies and experiences. They use invitational language, allowing participants to explore sensations and movements at their own pace.

Awareness of Triggers: Your teacher will be aware of and avoid potential triggers and language or guiding practices that may be upsetting to you if you have a trauma background.

Body Awareness and Sensation: Connect with your body in a gentle and supportive manner. You will focus more on body awareness and sensation, rather than achieving specific poses.

Mindfulness and Breath: Mindfulness techniques and breathwork can help individuals regulate their nervous system and cope with stress and anxiety. This is a crucial part of trauma-informed practice.

Grounding and Centering: Teachers will guide you to feel more grounded and present in the moment. This might be especially helpful if you experience dissociation or feelings of being disconnected from your body.

Specialty Trained Teachers are a Must

Trauma-informed yoga teachers typically undergo specialized training to gain a deeper understanding of the effects of trauma on the body and mind. We approach students with sensitivity, compassion, and deep respect for each individual’s unique healing process.

It’s important to note that trauma-informed yoga is not meant to replace therapy or other trauma-focused treatments but can be used as a complementary practice to support healing and resilience. If someone has experienced trauma and is considering participating in a trauma-informed yoga class, it’s advisable to discuss it with a mental health professional to ensure it aligns with their specific needs and healing journey.

Want to Immerse Yourself?

A yoga retreat is just the thing to reboot yourself, mind, body, and soul. Not sure what to expect? Check out this article or visit our Retreat page!