Tag: mindfulness

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SIMPLE, EFFECTIVE STRATEGIES TO BOOST YOUR MENTAL HEALTH

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In today’s fast-paced world, balancing personal responsibilities, work pressures, and the stresses of the broader environment can feel overwhelming.

Mental health often takes a backseat, yet it is the foundation of overall wellness. Developing mental resilience and taking care of mental well-being is essential for navigating these challenges and living a more balanced, fulfilling life.

This guide breaks down practical strategies to improve mental health daily, monthly, and over the long term. By incorporating these approaches into your wellness routine, you can cultivate mental clarity, emotional strength, and a sense of peace, no matter the challenges you face.

Why Mental Health is Crucial for Wellness

Mental health is more than just avoiding stress or anxiety—it’s about maintaining a state of mental and emotional well-being that allows you to function in your day-to-day life and achieve your long-term goals. Good mental health fosters resilience, creativity, productivity, and meaningful relationships. It provides the emotional stability to manage stress, solve problems, and overcome obstacles with a positive mindset.

Ignoring mental health, on the other hand, can lead to burnout, chronic stress, and emotional exhaustion. Proactively caring for the mind is just as important as taking care of physical health, and the strategies below provide a roadmap for integrating mental wellness into your life.

Daily Mental Health Practices: Start Small for Big Impact

One of the most effective ways to strengthen mental health is by incorporating small, daily practices that help set a positive tone for the day. Personal development resources such as podcasts and audiobooks are powerful tools for this. Tuning into the wisdom of mental health experts, authors, and thought leaders can provide motivation, clarity, and a sense of purpose.

For example, many people find inspiration in the works of Brene Brown, a renowned psychologist who speaks on vulnerability, courage, and personal growth. Her TED Talks, books, and interviews offer practical insights into how to cultivate a mindset of emotional strength and resilience. Incorporating even 10 to 15 minutes of uplifting content into your daily routine—whether while commuting, exercising, or relaxing—can help maintain a balanced mental state.

Listening to audiobooks or podcasts can also be a more accessible option than reading, particularly when energy levels are low. These formats allow for passive consumption, making it easier to integrate self-care into busy schedules without sacrificing productivity.

Actionable Tip: Identify a few podcasts, audiobooks, or YouTube channels focused on personal development, mental health, or wellness. Set aside time each day to listen, reflect, and apply these insights to your own life.

Monthly Mental Health Check-ins: Gain Perspective

While daily practices are crucial, taking time each month for deeper reflection is equally important. Consider engaging in a monthly mental health check-in to assess how you’re feeling, process emotions, and adjust your mental wellness plan if necessary. This could involve a dedicated journaling session, a meditation retreat, or even attending therapy.

Therapy is an invaluable resource, whether it’s a one-on-one session with a licensed therapist or a group session. Talking with a professional can help untangle complex emotions and offer new perspectives. Often, issues that seem overwhelming become more manageable when discussed with someone trained to guide you through them. A fresh perspective can lead to breakthroughs that might not happen on your own.

Another option is participating in support groups, especially if you’re dealing with a specific challenge. Hearing others share their experiences fosters a sense of community and can be a reminder that you’re not alone in your struggles. It can also offer practical advice on how to overcome similar challenges.

Actionable Tip: Schedule a mental health “reset” day once a month. Use this time for therapy, group discussions, journaling, or reflecting on how you’ve been feeling. Seek out professionals or groups that resonate with your particular needs.

Long-Term Mental Health Goals: Plan for Success

Just as one might develop a fitness or nutrition plan, it’s important to have a structured mental health plan. Setting yearly goals around mental health helps you stay focused and gives direction to your personal growth. These goals might include addressing specific issues, such as overcoming anxiety, building emotional resilience, or reducing stress triggers.

Having a flexible mental health plan allows for adjustments as life changes. If you’re addressing a specific challenge, like trauma or PTSD, this might involve seeking professional support or following a long-term therapy regimen. If your goal is to experience more contentment or balance in life, the plan could involve integrating mindfulness, meditation, or relaxation techniques regularly.

A key part of achieving long-term mental health goals is breaking them down into actionable steps. For instance, if your goal is to reduce stress, this could involve incorporating stress-relieving activities like yoga, journaling, or spending more time outdoors. The idea is to set measurable, attainable goals that allow for consistent progress, even if life becomes unpredictable.

Actionable Tip: Develop a mental health plan for the year. Write down specific goals and break them into monthly and weekly tasks. Revisit this plan regularly and adjust it as needed to ensure it stays relevant to your current needs.

Micro-Steps: Small Steps Lead to Big Changes

If improving mental health feels overwhelming, start with micro-steps. These small actions, though seemingly insignificant, are crucial for building momentum. Whether it’s reaching out to a mental health professional, looking into what therapy your insurance covers, or simply researching wellness resources online, these small steps add up over time.

The beauty of micro-steps is that they require minimal effort but contribute to long-term progress. Over time, these small actions create habits that positively impact your mental health without overwhelming you.

Actionable Tip: Identify one small task you can accomplish this week that supports your mental health. It could be as simple as researching therapists in your area or spending 10 minutes practicing deep breathing techniques.

Build a Support Network: Know When to Seek Help

While it’s helpful to rely on friends and family for emotional support, it’s important to recognize that they may not always be objective. Loved ones often have their own emotional involvement in your well-being, which can make it difficult for them to provide unbiased advice. In certain situations, professional guidance is necessary to navigate more complex mental health challenges.

Connecting with a therapist, counselor, or mental health coach ensures that you have an impartial, trained person to talk to.

These professionals are equipped with the tools and techniques needed to help you process emotions, overcome mental roadblocks, and create a sustainable wellness plan.

Actionable Tip: If you’ve been feeling stuck, consider seeking support from a professional rather than relying solely on your immediate circle. A therapist can help you develop the strategies needed to move forward.

Take Charge of Your Mental Wellness Journey

Mental health is an essential part of your overall wellness, and taking intentional steps to nurture it will pay dividends in every aspect of your life. Whether through daily practices, monthly check-ins, or long-term planning, each action you take brings you closer to a balanced, peaceful, and fulfilling state of mind. With the right tools and support, achieving mental well-being becomes an empowering journey rather than a daunting task.

For additional resources, consider downloading the Radical Wellness ebook, available on the Laylo Yoga and Wellness website. This ebook includes worksheets, tips, and actionable steps to help guide you through your mental wellness journey. Start today, and take the first step towards a healthier, happier you.

laylo yoga and wellness

Isn’t it time to leave burnout behind and lead a life that makes YOU a priority? Consider rebooting your mind and body with one of our wellness retreats! Designed specifically to immerse you in an environment that takes you out of your daily grind, you will be able to focus on crafting your life in a way that honors your family and career while carving out time to pursue interests that excite you so you can feel balanced, fulfilled, and calm. Get on the info list so you know what is happening, when, and where!

P.S. Let’s get to know each other better!! Follow us on Instagram, Facebook, YouTube, LinkedIn, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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WELLNESS DEFINED

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What Does Wellness Actually Mean?

Wellness or well-being can mean many different things to many different people.

To some, it’s about hitting the gym every day. To others, it’s ensuring a balanced diet or carving out time for family and friends.

And for some, it might be as simple as having a good night’s sleep or enjoying a weekend hiking trip.

But what does it really mean to be well? With so many opinions and definitions, it can be a daunting task to figure out how to prioritize our well-being. While some definitions can overlap, it’s essential to understand that each facet of wellness plays a crucial role in our overall health.

To give you a clearer picture, let’s explore different interpretations of wellness and then introduce our holistic approach that might just resonate with you.

Diverse Perspectives on Wellness

1. Fitness Fans

Physical health enthusiasts view wellness primarily through the lens of bodily health. This perspective emphasizes regular exercise, proper nutrition, and sufficient sleep. For these individuals, being well means staying fit and energetic, reducing the risk of disease, and maintaining an ideal body weight.

I have to admit that for years, this is what wellness meant to me personally. Kind of hard not to fall into that thinking with 30 years in the fitness industry behind you!

Clearly, the benefits are many. Regular exercise and a healthy diet can increase energy levels, improve mood, and enhance cognitive function, allowing you to be more productive and focused in your daily life. It helps stave off disease and allows you to do more of the things you love to do.

Obviously, tons of benefits associated with taking care of our physical health.

But if that is our sole focus and we neglect other areas such as mental and emotional health, we can end up feeling burned out, anxious, or even depressed.

2. Mental Health Advocates

For some, wellness is defined by mental and emotional well-being. These individuals prioritize managing stress, practicing mindfulness, and maintaining a positive outlook on life. They understand the importance of mental health in achieving overall well-being.

By prioritizing mental health, you can manage stress more effectively, improve your relationships, and approach your work and personal life with a clear and positive mindset. This can lead to being better at establishing boundaries, saying no when needed, and creating a better work life balance.

However, overemphasizing mental wellness while neglecting physical health can lead to health issues like obesity, heart disease, or chronic fatigue.

3. Spiritual Seekers

Spiritual seekers define wellness as a connection to something greater than themselves. This could be through religion, meditation, or a sense of purpose and meaning in life. They believe that wellness is about inner peace and spiritual growth.

Engaging in spiritual practices can provide a sense of calm, enhance your ability to cope with stress, and foster a deeper connection with yourself and others.

Unfortunately, focusing solely on spiritual well-being without considering other aspects can lead to a lack of balance, making it difficult to cope with practical, day-to-day challenges.

A Holistic Approach to Wellness

True wellness is a comprehensive approach that encompasses all facets of life.

We define wellness using the 10 basic pillars: emotional, mental, financial, physical, social, spiritual, creative, environmental, occupational, and intellectual.

Each of these pillars is unique, yet interconnected, contributing to our overall well-being.

1. Emotional Wellness

Emotional wellness involves understanding and managing your emotions. It’s about being able to express your feelings appropriately and cope with life’s challenges.

By nurturing your emotional health, you can handle stress more effectively, improve your relationships, and enjoy a more fulfilling and balanced life.

2. Mental Wellness

Mental wellness is about maintaining a healthy mindset. This includes self-awareness, resilience, and the ability to cope with stress and anxiety.

Prioritizing mental health can lead to better decision-making, improved problem-solving skills, and a more positive outlook on life.

3. Financial Wellness

Financial wellness refers to managing your finances in a way that reduces stress and anxiety. It involves planning for the future, living within your means, and having a safety net for unexpected expenses.

Achieving financial wellness can provide peace of mind, reduce stress, and allow you to focus on other areas of your life without the constant worry about money.

4. Physical Wellness

Physical wellness is about taking care of your body through regular exercise, a balanced diet, and sufficient sleep.

By maintaining physical health, you can increase your energy levels, reduce the risk of illness, and improve your overall quality of life.

5. Social Wellness

Social wellness involves building and maintaining healthy relationships with others. It’s about connecting with people, fostering a sense of belonging, and creating a support network.

Strong social connections can improve your mood, reduce stress, and provide a sense of purpose and belonging.

6. Spiritual Wellness

Spiritual wellness is about finding meaning and purpose in life. It’s about connecting with something greater than yourself and developing a set of values and beliefs.

Spiritual wellness can provide a sense of inner peace, improve your ability to cope with stress, and enhance your overall well-being.

7. Creative Wellness

Creative wellness involves expressing yourself through creative activities. It’s about using your imagination and creativity to enhance your life.

Engaging in creative activities can reduce stress, improve mood, and provide a sense of accomplishment and satisfaction.

8. Environmental Wellness

Environmental wellness is about living in harmony with the earth and taking care of your surroundings. It involves making sustainable choices and reducing your impact on the environment.

By practicing environmental well-being, you can improve your physical and mental health, reduce stress, and contribute to a healthier planet.

9. Occupational Wellness

Occupational well-being is about finding fulfillment and satisfaction in your work. It’s about balancing your work and personal life and finding a career that aligns with your values and goals.

Achieving occupational wellness can lead to increased job satisfaction, improved work-life balance, and greater overall well-being.

10. Intellectual Wellness

Intellectual wellness involves engaging in activities that stimulate your mind and enhance your knowledge and skills. It’s about lifelong learning and personal growth.

By prioritizing intellectual well-being, you can improve your problem-solving skills, increase your creativity, and enhance your overall quality of life.

The Importance of Being Balanced

While each of these areas of wellness is important, it’s crucial to remember that they are interconnected. Focusing too much on one area at the expense of others can lead to imbalances and negative consequences.

For example, neglecting physical health while focusing on financial wellness might lead to stress, fatigue, and illness. On the other hand, prioritizing physical health without considering mental or emotional well-being might lead to burnout and decreased productivity.

Benefits of a Holistic Approach

Taking a holistic approach to well-being can provide numerous benefits. By addressing all areas of your well-being, you can achieve a more balanced and fulfilling life.

You’ll be better equipped to handle stress, improve your relationships, and find satisfaction in your work and personal life. Plus, taking care of your overall well-being can contribute to a longer, healthier life.

Start Your Journey to Wellness Today

Ready to take the first step towards a more balanced and fulfilling life?

Start by assessing your current well-being in each of these areas. Identify areas where you might need to focus more attention and take small steps towards improvement.

Whether it’s setting aside time for self-care, seeking out new learning opportunities, or building stronger relationships, every step you take towards wellness can have a positive impact on your life.

Well-being is a journey, not a destination. It’s about making conscious choices to live a healthier, more fulfilling life. So, embrace the journey, take care of yourself, and enjoy the benefits of a balanced and holistic approach to your well-being.

laylo yoga and wellness

Isn’t it time to leave burnout behind and lead a life that makes YOU a priority? Consider rebooting your mind and body with one of our wellness retreats! Designed specifically to immerse you in an environment that takes you out of your daily grind, you will be able to focus on crafting your life in a way that honors your family and career while carving out time to pursue interests that excite you so you can feel balanced, fulfilled, and calm. Get on the info list so you know what is happening, when, and where!

P.S. Let’s get to know each other better!! Follow us on Instagram, Facebook, YouTube, LinkedIn, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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REWILD YOUR LIFE

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Rediscover Yourself Amidst Life’s Chaos

In the hustle of daily life, it’s easy to lose yourself. Between demanding careers, adult children and/or grandchildren, and caring for aging parents, finding time for yourself can feel impossible.

But there’s a transformative practice that can help you reconnect with your core self: Rewilding.

To Rewild yourself is about rediscovering your innate nature, your wild essence. It’s not just a retreat into the wilderness, but a return to your inner wilderness. This journey is about peeling away the layers of societal expectations, responsibilities, and roles that have accumulated over the years. It’s about listening to the whispers of your soul and honoring your true self.

Start with Nature

Start with small steps. Spend time in nature—walk barefoot on the grass, breathe in the forest air, or simply sit by a stream. Nature has a unique way of grounding us and offering a sense of peace and clarity. Consider regular hikes, nature walks, or even gardening as ways to connect with the earth. These moments in nature can serve as a reminder of the simplicity and beauty of life, helping you to slow down and appreciate the present. Rewild yourself with the wild around you!

Revive Old Passions

Embrace creative pursuits that you once loved but set aside, like painting, dancing, or writing. These activities can reignite your passions and remind you of who you are beyond your roles and obligations. Take a class in something that has always intrigued you or start a small project that brings you joy. The act of creating can be incredibly therapeutic and fulfilling.

Physical Self-Care

To Rewild yourself also means caring for your physical self. Prioritize nourishing foods, regular movement, and ample rest. Listen to your body’s needs and honor them without guilt.

This self-care is not an indulgence; it’s essential for maintaining your vitality and connection to your core.

Explore different types of physical activity that resonate with you, whether it’s yoga, tai chi, or even dance. The goal is to find joy in movement and to reconnect with your body in a positive, loving way. Radical Wellness is a way of life!

Mindfulness Practices

Practice mindfulness. Meditation, journaling, or simply taking a few minutes each day to breathe deeply can help you stay connected to your inner self. These practices can serve as a reminder that, despite the chaos around you, there is a wild, unchanging essence within. Start a daily journal where you can express your thoughts and feelings freely. Meditation apps or guided sessions can be particularly helpful if you’re new to the practice.

Set Boundaries

Learn to set boundaries. It’s essential to carve out time for yourself amidst your responsibilities. Communicate your needs to your family and loved ones. It’s okay to say no to certain obligations that drain your energy and take away from your personal growth. Setting these boundaries will allow you the space and time to focus on rewilding yourself.

Connect with Like-Minded Individuals

Surround yourself with people who support your journey. Seek out communities or groups that resonate with your rewilding goals. Sharing this experience with like-minded individuals can provide encouragement and inspiration. Join local meetups, online forums, or workshops focused on personal growth and nature connection.

Simplify Your Life

Consider simplifying your life. Declutter your living space and remove things that no longer serve you. A simpler, more organized environment can lead to a clearer mind and more focused energy. This process of decluttering can be incredibly freeing and can help you feel more in control of your surroundings.

Practice Gratitude

Incorporate a daily gratitude practice. Taking a few moments each day to reflect on what you are thankful for can shift your mindset and help you focus on the positives in your life. This practice can bring a sense of peace and fulfillment, reminding you of the abundance around you.

Reconnect with Your Inner Child

Reconnect with your inner child. Engage in activities that you loved as a child—whether it’s playing a musical instrument, drawing, or simply daydreaming. These activities can unlock a sense of joy and wonder that you may have forgotten.

Explore Rewilding Retreats

Rewild Yourself in Africa

Consider attending a rewilding retreat. These retreats are specifically designed to help you disconnect from the chaos of daily life and reconnect with your inner self and nature.

They offer structured programs that may include activities like wildlife interaction, mindfulness exercises, yoga, and creative workshops.

The immersive experience in a supportive environment can accelerate your journey to self-discovery and provide tools and practices to integrate into your everyday life. Research and find a retreat that aligns with your interests and goals, and take the plunge into a transformative experience.

Rewilding yourself is a journey back to your roots, to the person you were before life’s demands took over. It’s about reclaiming your joy, passions, and sense of wonder. Embrace this path, and you’ll find that reconnecting with your core nature brings profound fulfillment and balance. Remember, this journey is personal and unique to you, so honor your own pace and preferences. Rewilding is not a destination but an ongoing process of self-discovery and growth.

laylo yoga and wellness

Isn’t it time to leave burnout behind and lead a life that makes YOU a priority? Consider rebooting your mind and body with one of our wellness retreats! Designed specifically to immerse you in an environment that takes you out of your daily grind, you will be able to focus on crafting your life in a way that honors your family and career while carving out time to pursue interests that excite you so you can feel balanced, fulfilled, and calm. Get on the info list so you know what is happening, when, and where!

P.S. Let’s get to know each other better!! Follow us on Instagram, Facebook, YouTube, LinkedIn, and Pinterest, and join the LAYLO Shala to get the latest news and insider goodies 😍

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BATTLING BURNOUT: NAVIGATING MODERN LIFE

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Burnout – the struggle is real!

burnout

We are talking about burnout because it’s as real as that third cup of coffee you’re eyeing right now.

It’s that feeling of being utterly drained, mentally fried, and emotionally wrung out. If you’re nodding along, feeling like your life is a constant game of juggling balls made of glass, then you’re not alone.

So, what exactly is burnout? Well, it’s like trying to run a marathon with lead weights strapped to your ankles. It’s that overwhelming sensation of being pulled in a million different directions, with every task feeling like it’s due yesterday and will be due again tomorrow. Sound familiar?

Picture this: you’re juggling a demanding job, maybe climbing the corporate ladder or running your own business.

Now, add in the pressures of dealing with adult kids who still haven’t quite figured out this whole “adulting” thing. You know the drill: they need advice, financial support, emotional reassurance, and maybe grandkid babysitting while they’re at it. And let’s not forget about the job that’s demanding more from you than ever before. Deadlines, meetings, projects – it’s a never-ending cycle.

Another ball to juggle? Taking care of Mom and/or Dad. Doctor’s appointments, medication schedules, making sure they’re comfortable and cared for while trying to navigate the murky waters of healthcare, finances, and emotional support. It’s a whole other level of responsibility.

How does burnout affect us?

Sounds exhausting, doesn’t it? Well, that’s because it is! Burnout doesn’t discriminate; it can strike anyone, regardless of age, gender, or background. It can wreak havoc on both our personal and professional lives faster than you can say “take a breather.” From sleepless nights to snapping at loved ones, the signs are all there.

But for us, seasoned women who’ve seen our fair share of battles, the stakes can feel even higher. We’ve spent decades honing our multitasking skills, balancing countless responsibilities, and putting everyone else’s needs before our own. The harsh truth, however, is that you can’t pour from an empty cup.

There is good news though! There are ways to combat burnout and reclaim your sanity. Here are a few tips to help you kick burnout to the curb:

6 tips to battle burnout

  1. Set Boundaries: Learn to say no without feeling guilty – both at work and at home. You don’t have to be superwoman, and it’s okay to prioritize your own well-being.
  2. Delegate Like a Boss: You don’t have to do it all yourself. Whether it’s at work or within your family, learn to delegate tasks and share the load.
winning burnout battle

3. Prioritize Self-Care: I cannot stress this enough. Self-care isn’t selfish; it’s survival. Make time for the things that bring you joy, whether it’s a bubble bath, a walk in nature, taking a yoga class, or losing yourself in a good book. And don’t skimp on sleep – your body and mind will thank you for it. Prioritize self-care like it’s your job.

4. Seek Support: Don’t be afraid to lean on friends, family, or even professional support if you need it. You’re not in this alone, and it’s okay to ask for help. This could look like hiring a cleaning service, delegating tasks at work, or enlisting your siblings to pitch in with or hire help for caregiving duties for your parents.

5. Find Balance: Balance is key to avoiding burnout. Take a step back and assess your priorities. Are you spreading yourself too thin? Are there areas of your life that need more attention?

6. Practice Mindfulness: In a world that’s constantly pulling us in a million different directions, mindfulness is like a life raft in a stormy sea. Take a few minutes each day to breathe, center yourself, and tune out the noise. Whether it’s meditation, yoga, or simply savoring a cup of tea (or glass of wine!), find what works for you and make it a non-negotiable part of your routine.

Burnout is NOT a badge of honor. It’s okay to take a step back, reassess, and reprioritize. Your mental and emotional well-being should always come first. So, take a deep breath, put down those juggling balls for a moment, and give yourself the grace to recharge.

You’ve got this! 💪🏼

laylo yoga and wellness

Isn’t it time to leave burnout behind and lead a life that makes YOU a priority? Consider rebooting your mind and body with one of our wellness retreats! Designed specifically to immerse you in an environment that takes you out of your daily grind, you will be able to focus on crafting your life in a way that honors your family and career while carving out time to pursue interests that excite you so you can feel balanced, fulfilled, and calm. Get on the info list so you know what is happening, when, and where!

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

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YOGA OFF THE MAT

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Wait – don’t we need a mat for yoga?

yoga mat

Actually, no.

And I don’t mean you don’t need a mat to be more comfortable (because I kinda think you do!)

I mean, strictly speaking, you don’t need a mat to be practicing yoga.

Yoga – more than physical movement

When we think of yoga in Western cultures, we usually think of the physical practice of Asana. It’s what we experience in most yoga classes, for example. And yes – a mat is VERY helpful. I love mine and my body would be pretty unhappy with me if I didn’t use it during a class!

However, there is more to yoga than the physical movements. Of course, you can totally go to class and never delve into the 8 limbs of yoga, and that’s cool.

But if you want to understand a bit more about yoga and how it can benefit you OFF the mat, read on my friend!

8 limbs of yoga

Maybe you have heard of the 8 limbs of yoga or maybe it’s new to you. These are basically principles by which to live your life to allow you a peaceful existence.

While many of us already have guidelines by which we live, understanding these 8 limbs gives a more well rounded understanding of yoga itself and how to integrate it into our lives.

Most of us have a set of ethics based on personal experience, philosophy, and religious or spiritual ideals, so the 8 limbs are another way to look at things.

When you begin practicing yoga, translated to “union” you are working toward a union between mind, body, and spirit. It is to this end that the 8 limbs aim to support you with. It’s a path to integrity.

8 limbs off the mat

1. Yama: Control

The Yamas refer to moral standards in action, speech, and thought. These moral standards to which you hold yourself. There are 5 parts to the Yamas:

  1. Ahimsa – non-violence
  2. Satya – truthfulness
  3. Aseteya – non-stealing (including other’s time and energy)
  4. Brahmacharya – self-restraint or control in life and possessions
  5. Aparigraha – non-attachment, not being greedy

Sound familiar? Yes, these principles are fairly universal and found in many ancient texts. They represent the ability to find release from suffering and ignorance.

Putting them into action off the mat is not that hard to imagine for most of us; we tend to live this way anyway.

2. Niyama: Observance

Self-discipline in thoughts. Usually, our thoughts tend to be like a grade school playground. Loud, somewhat out of control, boisterous even. It’s our private world so hey, why not let ourselves get crazy here?

The trouble is, our thoughts are often liars and bullies. They make up stories about why Susan didn’t invite us to her party and then beat Susan up for it. They back us into a corner and demand our lunch money so we can’t eat lunch and tell us we are too fat/lazy/insert adjective here.

When that is what is happening on your playground, you don’t get to have a very happy life.

Shifting our focus – our self-discipline – to observing thoughts, being curious about them, and redirecting them takes work. Just like the adults keeping an eye on the playground so things don’t get crazy and no one gets hurt. Yes it takes work. But the end result is a lot happier playground!

There are also 5 parts to the Niyamas:

  1. Saucha – cleanliness, of your physical and mental space
  2. Samotosa – contentment
  3. Tapas – strengthen your passion and your will
  4. Svadhyaya – understanding what spirituality means to you so you can better understand yourself
  5. Ishvara Pranidhana – cultivating awareness of and surrender to the divine (which may mean your own higher self)

3. Asana: Physical Practice

Ahhh…this is the one we know best! Roll out your mat! Asana refers to the physical postures we practice in a typical yoga class.

More than just a workout though, these postures are about developing a sense of ease and stability in the body. We seek to release tension, train and educate our body to connect at a deeper level.

Taking care of our bodies support us in integrating the other 7 limbs in our lives.

4. Pranayama: Breath

Inhale. Exhale. So simple but also so complex.

I like to remind my classes that our breath is with us every single day of our lives. We take it for granted. But breath control, the deeper meaning of Pranayama, is a key to relating to our inner world.

Meditation, nervous system regulation, and creating a bridge between your mind, emotions, and mental state are all accessible through your breath. Breath work could easily be a class unto itself.

5. Pratyhara: Senses

Pratyahara takes a deeper dive into transcending our senses and focusing internally. It’s about connecting to our true selves, not the behaviors we do or the things we feel when inundated by the outside world.

Sometimes we practice this on the mat. You know when your yoga teacher says something like, “The pose begins when you want to get out of it”? It’s a cue to disregard the discomfort you may feel (“I’m bored, when will this end, what’s next”) and get curious about it.

We take a step back from who we think we are or should be and observe it. Maybe you see yourself as a person in constant motion, always busy, always productive. Your discomfort may come from being in stillness and how that doesn’t fit how you see yourself.

You can even take it a step further and then realize you want to cease always being a busy bee and want to be a calmer, more thoughtful person. Pratyhara helps you work toward that without self-judgment.

6. Dharana: Concentration

While Pratyhara helps us control our external distractions, Dharana turns that practice inward to our mind’s disruptions.

We live in a world of near-constant diversions. Even if we eliminate all outside interruptions, what about all the stuff going on inside our heads? That is a lot more challenging to tune out. Balancing asanas on the mat are a perfect way to practice that kind of focus. If you break your concentration, you fall out of the pose.

7. Dhyana: Meditation

This is like next-level Dharana. We ask more of our focus, and take it into deep reflection, staying present, and contemplation.

While some falsely think meditation means emptying your mind, its true purpose is much deeper. It is learning to turn that noisy kid’s playground into a calm garden of carefully cultivated flowers. When you hear the kids yelling, you simply return to the beauty of the flowers. As many times as it takes.

8. Samadhi: Enlightenment

Samadhi is when you are able to bring the other 7 limbs into alignment and find true joy and contentment. It is something you feel and experience. It’s the “goal”.

And it is not something most of us can live in all the time. But we move towards it, occasionally experience it, and with practice, can find it more easily.

Now grab your mat and notice the difference

You probably notice that there is a lot of overlap in these principles. the principles are also not uncommon and found in many people’s personal, spiritual, and religious ideals.

What can set the 8 limbs apart for you is walking into your next yoga class with them on your mind. Maybe choose one aspect and set it as an intention for your practice.

What might that look like?

Let’s say you choose Ahimsa, the first Yama. Before you even leave the house, you decide that will be your focus. On the way to class, someone cuts you off! Maybe your normal response is honking and yelling. But this time, you dial it down because, well, Ahimsa. Then you get to class and someone is in your spot! Rather than say something to them or even worse, silently stalk to another spot and fume about it, Ahimsa. When you leave you notice an even deeper sense of calm than usual. Ahhh…Ahimsa.

Mindfulness at it’s best!

laylo yoga and wellness

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WHY SLOW FLOW IS MY WAY TO GO

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slow flow

There are so many ways to practice and enjoy yoga. Knowing what you like and wish to get out of it is key to creating a practice that you not only love but will continue to do.

That’s why slow flow is totally my jam – as a student and as a teacher!

What is slow flow? It is a Vinyasa style, but rather than going breath to movement on every posture or even most postures, you spend a little more time on holds. That usually translates to 3-5 breaths on more than 50% of the postures.

This is why I love it:

Time to master a posture your way

While it is true that we are basically constructed the same way, we each deal with many little nuances, deviations, injuries, and even limb lengths. Some of us might be working through a shoulder injury. Perhaps you have wide-set hips. Maybe you are a little knock-kneed or bowl-legged. Maybe you are tall – but do you have long legs and a short torso or short legs but a long torso?

Pretty quickly you can see how these structural differences affect your everyday life. Well, your yoga practice is no different.

The challenge I have with a fast-paced Vinyasa practice is that there is not a lot of time to figure out how to get into/out of or adapt a posture for your unique circumstances. The amount of time needed to move my short legs is going to be less than my longer-legged friends.

If I have a hip issue (which, as many of you know, I do) then half-moon is going to need some adaptation to get my hip to rotate.

The problem is, if we are just zipping through the class, we don’t get much opportunity to make those adaptations, try some different variants, or even do something else altogether that still keeps us in the flow.

The result tends to be unhealthy compromises in form, frustration with awkward positions or being left behind, and just plain feeling blah about the whole thing.

On the flip side, if we are taking 3-5 breaths in numerous postures, you have time to tweak it to fit your body or even just do something else that fits into the flow. To me, this means you have a chance to make the session your own.

Slow flow lets you get into your props

I am a big believer in using your props!

BLOCKS bring the ground closer to you.

STRAPS make your arms longer.

BOLSTERS allow you to feel supported.

These additional pieces of equipment are huge in keeping you safe while you expand your practice. One of the big reasons why people say they can’t do yoga is that they aren’t flexible enough.

That is why you use props! They give you the support you need to accomplish a posture without sacrificing your form. Props allow you the opportunity to begin to increase your flexibility, mobility, and strength while keeping you safe.

They meet you where you are and support you in getting where you want to go.

However, if we are moving in a fast-paced environment you will not have much time to get your props out and use them.

So what tends to happen is that form begins to get compromised and the potential for injury goes up. Not to mention a general lack of progress in the areas of flexibility and mobility!

This is especially challenging if you are new(er) to yoga and trying to make some gains in these areas. While it is true that you can practice this at home, realistically, many people attend classes and don’t always spend a lot of time practicing outside the class environment, especially when they are new!

Give yourself a crack at the toughest part of yoga – your mind!

This may just be a “me” thing, but the hardest part of a yoga practice/class is not the physical asanas. It’s the mental act of slowing, calming, and quieting the mind.

We are in a constant state of doing, especially in the U.S. Being, allowing ourselves to slow down, learning to see our thoughts and realize that they come and go, this is actually tough stuff for many of us.

Meditation is a great place to practice the art of simply being. Yoga is a moving meditation. If you let it, it can help you find a balance between movement – doing – and being. Yoga lets you practice observing thoughts and understanding that you are not your thoughts.

“I cannot possibly hold this position another second” but then you do. “My balance sucks” except there you are, standing on one leg and NOT falling over (at least not right away!).

Our minds are telling us crap basically all. day. long. Yoga helps us practice the art of seeing the crap and letting it go so we can get down to the reality of that moment.

As a teacher, I can accommodate more levels with slow flow

I teach in multi-level environments. I don’t really even like to say “levels” because, to me, yoga is all one level with many variations. But for the sake of this article, I will use the word levels since we have an understanding of what that looks like.

Let’s say I ask everyone to move into a Forward Fold. Some people may wish to take Rag Doll so they feel more support for their back. Others may do a Half-Way Lift to accommodate their flexibility. Still others may go into a Headstand if that is part of their practice.

If we are moving at a quick pace, there will not be time for some of those variations, or even time for me to suggest some of the variations.

In a situation where people with different backgrounds are coming into the same class, slowing down let’s me allow them to practice in the way they want to.

At the end of the day, your practice is your own. As a teacher, I am providing a map but the students are taking the journey.

All approaches are welcome!

In conclusion, I want to be clear on one thing: this is why I love slow flow. Others may have different reasons for loving it. Still others may dislike this kind of practice.

And it’s all good.

The thing I continue to marvel at about yoga is that it really is for everyone. The way you choose to practice is up to you. Perhaps you like even longer holds. Maybe going at a fast pace, one breath to each movement is your first love. You may like to focus on strength. Or a specific series of postures.

There are just as many ways to practice as there are people.

You do you, BooBoo!

laylo yoga and wellness

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