yoga and meditation Archives - Running in Triangles

Practical Tips to Practice Mindfulness and Self-Care

It’s no secret that stress can take a toll on our mental and physical health. It’s been called a “silent killer.” But what many people don’t realize is that there are simple things we can do to help reduce stress and improve our overall well-being. In this article, we’ll share some practical tips on practicing mindfulness and self-care.

Practical Ways to Practice Mindfulness and Self-Care — *This is a collaborative post and may contain affiliate and/or paid links which means that if you click on one of these links and buy a product, we may earn a small commission at no additional cost to you. Rest assured that we only recommend products that we love from companies that we trust. Furthermore, we are not medical professionals and nothing in this post should be taken as medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Make time for yourself every day

Making time for yourself should be a priority, not an afterthought. To lead a happy and fulfilling life, it’s important to nurture your mind, body, and soul daily. Luckily, there are many small things you can do to show yourself some love. Set aside 10-15 minutes each day to do something that makes you happy. This might be reading a book, taking a brisk walk outdoors, or listening to your favorite album.

Make sure to schedule this “me time” into your calendar so that you don’t let other obligations get in the way. And don’t forget to be kind to yourself! If you make a mistake, cut yourself some slack and know that you’re only human.

Connect with nature

One of the best ways to practice mindfulness and self-care is to connect with nature. There are several ways to do this, but one of the simplest is to take a walk in the park or the woods. As you walk, take time to notice the sights and sounds around you. Leave your phone and any other electronic devices at home to focus on your surroundings.

You might also want to try sitting outside for a few minutes each day or even just taking a break from work to go for a walk during your lunch hour. By taking the time to appreciate the natural world around you, you can help reduce stress and improve your overall well-being.

Invest in things that make you happy

A lot of people believe that self-care is a selfish act. However, this could not be farther from the truth. Practicing self-care is one of the most important things you can do for yourself, and it does not have to be expensive or time-consuming. One simple way to practice self-care is to invest in things that make you happy. This could be anything from a new book to a piece of jewelry or even a coffee machine with a built-in milk frother.

The key is to choose something that brings you joy and makes you feel good about yourself. Another way to practice self-care is to take some time for yourself each day. This could be anything from taking a bath to going for a walk. The important thing is to do something that you enjoy, which helps you relax.

Practice yoga or meditation

A regular yoga or meditation practice can be extremely helpful in promoting mindfulness and self-care. Yoga helps to stretch and strengthen the body while also promoting relaxation. On the other hand, meditation provides a chance to focus on the breath and quiet the mind. Both yoga and meditation can be practiced virtually anywhere, making them accessible to everyone. In addition, there are many different types of yoga and meditation practices available, so it’s easy to find one that suits your needs and preferences.

However, it’s important to remember that even a short yoga or meditation practice can benefit. If you don’t have time for a full class, simply taking a few minutes to sit quietly or do some gentle stretches can help you feel more centered and present. By making time for a regular yoga or meditation practice, you’ll be well on your way to incorporating more mindfulness and self-care into your life.

Listen to calming music

When it comes to mindfulness and self-care, there are a variety of things that you can do to help yourself relax and de-stress. One of the simplest and most effective things you can do is listen to calming music. Whether it’s classical music, jazz, or even just gentle background music, listening to calming music can help to slow down your heart rate, lower your blood pressure, and ease anxiety and stress.

In addition, listening to music can also help to boost your mood, increase feelings of well-being, and promote relaxation. So next time you’re feeling stressed, try putting on some calm music and see how it affects you. You may be surprised at how quickly it helps you to feel better.

Final Thoughts

Mindfulness and self-care are two of the most important things you can do for yourself. By practicing mindfulness and self-care, you can reduce stress, improve overall well-being, and feel more centered and at peace. There are many different ways to practice mindfulness and self-care, so find what works best for you and make it a part of your daily routine. And remember, even a little bit of mindfulness and self-care can go a long way.

Bedtime Yoga: 7 Yoga Moves for Better Sleep

Trouble falling asleep? You’re not alone! Whether you’re dealing with insomnia, restless syndrome or other sleep disorder keeping you up at night, it’s important to craft a proper sleep schedule and bedtime routine to help fight off sleep deprivation. Yoga has many benefits, but it’s especially great to unwind with before bed as it helps relax your body and mind while improving overall sleep quality. Here are a few bedtime yoga poses you can incorporate into your bedtime routine.

Bedtime Yoga: 7 Moves for Better Sleep — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that we only work with companies and individuals that we trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Child’s Pose

Child’s pose, also known as balasana, is a simple pose that helps promote relaxation and calmness while relieving tension in the back and shoulders. This is the perfect pose to engage in after a long day. Start by kneeling on the floor with your toes together and hips should-width apart. Slowly push your hips back and rest your chest in between your thighs.

Then, rest your forehead on the ground and stretch your arms forward. Hold this pose for three to five minutes or longer if you’d like. Take slow and steady breaths through your nose as you hold this pose. If you feel comfortable, try slowly rocking your head back and forth. This helps relieve any tension you may be feeling in your brow. To ensure you’re comfortable in this pose, wear a comfortable pair of yoga leggings so you’re able to feel the stretch and aren’t restricted by your clothing.

Cat and Cow Pose

Though it has an interesting name, cat and cow pose is extremely effective for relieving tension in your spine, shoulders and lower back while also promoting mental relaxation. Begin on your hands and knees with your wrists lined up with your shoulders. Inhale into cow pose by bringing the top of your head and your tail bone up to the ceiling. Then, exhale into cat pose by tilting the crown of your head down and arching your spine.

Focus on drawing your belly button in toward your spine while you’re in the cat pose to allow for a deeper stretch. Repeat the sequence five to 20 times, remembering to take slow and deep inhales and exhales as you perform the movements.

Corpse Pose

Also known as savasana, corpse pose is the best way to end your bedtime yoga routine, and best of all, it can be done from your bed. Corpse pose is great for lowering blood pressure and heart rate, relieving tension in your body and promoting relaxation.

To begin this pose, simply lie on your back with your legs straight in front of you. Relax your arms at your sides with your palms facing up. With your eyes closed, take slow deep belly breaths and allow your body to relax completely. Hold this pose for 10 to 15 minutes, or however long you feel is needed. If you have trouble quieting your mind before bed, try putting on some soothing music or engaging in meditation while you hold the pose.

Although sleep doesn’t always come easy, unwinding with some bedtime yoga can help you relax so you can get a good night’s rest. For more yoga poses you can do before bed as well as tips for crafting a perfect sleep schedule, check out the infographic guide below.

Author Bio:

Corey Doane is a digital content creator who helps Adidas create helpful and compelling stories worth sharing. Her background in digital marketing and creative writing has led her to cover unique topics ranging from business to eco to lifestyle.

Meditation Tips for People Who Hate to Meditate

Meditation can be a great mental health tool, but it is not for everyone.

If you hate to meditate, you are not alone. Meditation has some great benefits but it can be boring and time consuming. If you’re the type of person who is always on the go, then sitting quietly and meditating feels like the last thing you want to do. But meditation and mindfulness are all the rage right now, so there must be some good behind it, right?

Here are some tips if you’ve tried meditation unsuccessfully in the past, but are still determined to reap all the benefits of it.

Meditation Tips for People Who Hate to Meditate — *This post contains affiliate and/or paid links which means that if you click on one of these links and buy a product, I may earn a small commission at no additional cost to you. Rest assured that I only recommend products that I love from companies that I trust. Furthermore, I am not a medical professional and nothing in this post should be taken as medical advice. I am simply a mother who has been there and lived to tell the tale.

Meditation, plainly speaking, is the act of focusing your thoughts. It is often associated with prayer, wellness retreats, mindfulness and yoga. But there are actually many different forms of meditation. If you think that meditation isn’t for you, then you probably just haven’t found the right way to do it.

The Benefits of Meditation

Everyone should look for a way to incorporate meditation into their self care routine, as it has so many different benefits. It might sound like something just for yogis or crunchy folk, but there is a lot of science behind it too. Stress is often caused by our brains working overtime, so meditation helps us to declutter our thoughts. By slowing down our minds, we can then focus in one at time.

Deep breathing and mindfulness are also a big part of meditation. If we take something that our body does automatically and start to pay attention to it, change it, control it, lengthen and shorten it – we feel a sense of control. This is especially helpful when it feels like everything else in our life is out of our control. There have been studies done that prove mindfulness meditation has an effect on our brains.

amazing benefits of yoga for postpartum depression — .

Meditate While Lying in Bed

Whether it’s first thing in the morning as soon as you open your eyes, or the last thing you do at at night before falling asleep, lying in bed is a great time to meditate. Instead of reaching for your phone when that alarm clock goes off, lie still, take some deep breaths and think about your day.

- How do you want to feel today?
- What do you want to accomplish?
- What are you worried about? Grateful for?

Simply being mindful before starting your day counts as meditation. Throughout the day, think about your answers and find ways to meet your goals.

At night, settle into that comfy spot in bed and take slow, deep breaths to help calm your body and mind. Reflect on your day, both the good and the bad.

- Did you meet the goals you set for yourself this morning?
- What do you want to change tomorrow?
- What is best thing that happened to you today? The worst?

Meditating while lying in bed is great for those who find it hard to fit meditation in throughout the day or are always on the go. Plus, some quiet meditation time before bed is a great way to battle insomnia.

Engage The Senses

Our senses play a big role in our mental health. The things we see, smell, hear, taste and touch can enhance the meditation process and make it more enjoyable. You can either focus on one or two of your senses at a time, or, for a full body experience, try to engage all the senses at once.

Sight

Closing our eyes during meditation is one way to eliminate distractions, but sometimes that can signal sleep which is a distraction in itself. An alternative would be to find a visual aid to focus on. It can be a photograph or art piece that brings you joy. Or focus on something that moves rhythmically, like a body of water, the trees blowing in the wind, a wind spinner, or an online visual aid.

Sound

You can find meditation playlists on nearly every music platform these days. Sounds play a significant role in meditation as they work to drown out noise and help us to stay focused within. Natural white noise like waves, thunderstorms, rain showers, bird calls, or Tibetan singing bowls are commonly used in meditation, but it doesn’t have to be slow and relaxing “spa” sounds. You can meditate to whatever sound you truly enjoy – even if it means listening to your favorite band or song.

Touch

With your skin being your body’s largest organ, it’s also your largest distraction. If you’re too hot or too cold, itchy or uncomfortable, you’re more likely to break your focus. Try meditating while sitting outside on a sunny day and feel the warmth of the sun on your skin. Sit in the grass or on the sand. Meditate while in a hot tub, sauna, pool or bathtub.

Smell

Enter aromatherapy. I’m talking about essential oils, diffusers, incense, candles or air fresheners. Inhaling scents that we love or that have various benefits can really enhance the process of meditation. Aromatherapy on it’s own can help to reduce stress and anxiety and using them during meditation is a great way to get a complete mental workout.

Taste

Meditating and a hot cup of herbal tea can be the perfect combination. If tea isn’t your thing, then meditate while drinking your morning coffee or smoothie. Meditate over a glass of wine or while indulging in your favorite dessert. Meditation can actually help to promote weight loss and a lot of that includes being mindful of what we ingest.

Warning Signs Your Body is Screaming for a Detox — .

Try Active Meditation

A common complaint about meditation is that it’s boring. Instead of doing meditation the traditional way, give active meditation a try. This consists of doing something meditative while being mindful. It’s a way to engage the physical part of our brain so that we can truly focus on the mental part that controls our stress and anxiety levels.

Some ways to practice active meditation include:

- walk, run or cycle
- stretch or do yoga
- write
- sing
- dance
- play an instrument
- knit or crochet
- color or draw
- wash the dishes, fold the laundry, etc.

You can actually meditate while doing any mundane and ordinary task. While your hands and body are busy, be mindful of your breathing and your thoughts. If your mind wanders, try to bring it back to your thought and breath. This is a great option for busy moms and those who don’t have 20 minutes to sit quietly and meditate.

Location, Location, Location

Where you meditate can also be key to achieving meditation success. As mentioned before, lying in bed is a great place to do it as you’re already comfortable and relaxed. Being comfortable should be a priority, but it’s also important to find a place free of distractions. If you need to, put on some noise cancelling headphones and shut or cover your eyes.

Try changing up the locations where you meditate so it doesn’t become too redundant. Try meditating outdoors. Meditate while in the shower. Meditate on the bus or subway. Drive out to the country and meditate in a field of flowers. Finding new places to meditate can make it more of an exciting challenge than a daily chore.

Download an app

If you find it difficult to meditate on your own and need a little guidance, then consider downloading a meditation app. Most apps are designed to help you stay consistent and offer variations based on what you want to work on. They also track your progress, which is encouraging for many. There are so many meditation apps that it all really comes down to preference.

Some of the most popular ones include:

- Headspace
- Calm
- Aura
- Breethe
- Buddhify

[Here’s some info on them, plus more!]

Meditation shouldn’t feel like a chore or something that you must do. It’s a mental exercise, and like physical exercise, even a little bit is better than nothing. If you can’t fit in a 20 minute meditation session, then start with 5 minutes and gradually work your way up. Over time, it will become second nature to take a moment of your day to be present and mindful.

And most importantly, remember that there is no wrong or right way to meditate. At the end of a session, if you feel relaxed and less stressed, then it’s working! Trying to keep up with the latest meditation trends can cause even more stress. Find what works for you and you’ll be more inclined to stick with it. For even more tips, check out this article from DIYogi.

Why Every Woman Needs a Day to Themselves: 6 Essential Self Care Tips

Women need to practice self care because they take on a lot. Whether it’s a mom juggling the kids’ school and activities or a college graduate in the thick of their thesis paper, life can be quite exhausting. All of this overthinking and overworking can have a real impact on our mental health. That’s why every woman needs a day to themselves from time to time.

To get you started, here are six essential self care tips for that special day all to yourself!

Why Every Woman Needs a Day to Themselves: 6 Essential Self Care Tips — *This is a guest post and all opinions are those of the author. This post may also contain affiliate and/or paid links. Rest assured that I only work with companies and individuals that I trust. While some of those companies and individuals may work in the medical field, this post is not intended to be a substitution for medical advice. Always speak to your doctor if you have concerns about your mental or physical health.

Get Good Sleep

Sleep deprivation can have multiple compounding effects on the body. So without it, our bodies fail to repair damaged tissue, metabolize hormones, and even create memories or simply retain lessons learned. So, while women are stressed at work or worried about their kids in some way, it’s hard to shake it off before heading to bed.

To combat this, one essential self-care tip is to change your bedtime routine. Avoid foods with caffeine and sugar and, instead, drink some soothing chamomile tea. Another nasty habit women tend to have before bed? Checking their phone and watching television. For many reasons, it’s important to put these devices away or turn them off and on silent. Not only do they stimulate your brain when you should really be unwinding, but the blue lights screw with our melatonin hormone, which, in turn, confuses our circadian rhythms and disrupts proper REM. Instead, read a self-care book or write in a gratitude journal.

Other than your phone, keep bedroom lighting to a minimum to achieve proper sleep. Use blackout curtains and avoid using a nightlight, even in conjoining bathrooms. To get the best rest of your life, it should be perfectly pitch dark!

Be Mindful of What You Digest

This goes for food and everything that goes along with it—like nutrients, vitamins, and minerals. Food is such a crucial role in how we feel, mentally and physically, and it can be affected on a daily basis. Reach for high-nutrient foods such as fatty fish, dark leafy greens, and brassicas (think broccoli and Brussels sprouts). The best way to be more mindful of what you digest is to know precisely what your body is absorbing. When you eat fast foods or takeout on a hurried day, you rarely stop to question what’s in it or from where it came. Instead, make sure you get the proper nutrients by creating a healthy meal at home, for family dinners or to carry into work for lunch.

Even if you don’t have time to go grocery shopping, you can have your local supermarket deliver weekly produce and ingredients straight to your doorstep. Not to mention, there is practically an endless variety of boxed meal delivery services from which to choose. Supplements can also improve our physical and mental health enormously. While it’s always best to first consult your physician or nutritionist, several supplements that could be beneficial are Vitamin D3, iron, omega-3, and even digestive enzymes.

Probiotics can especially enhance your gut health. Called the “second brain,” our gut plays a significant role in mental well-being, as our digestive tract is responsible for 90% of serotonin, which plays a major role in our mood and mental state.

7 Vitamins and Minerals All Women Need To Be Healthy — .

Spend Time Outdoors

Fresh air does more good for your body than you realize. So, it’s essential to remember to take a step outside every now and then. Seasonal Affective Disorder rears its ugly head in the winter as we tend to stay indoors, plan for the stressful holidays, and experience nothing but a cloudy gray haze. But it’s still important to get some sun and nourishing Vitamin D, which can be a real mood-booster.

You don’t have to go for a run—just a leisurely stroll in the park is enough. And, in doing so, you will also be getting some physical exercise, which will help clear your head and allow you to sleep sounder and deeper.

Organize Your Home and Thoughts

Sometimes, even the clutter we leave lying around can affect our mental state. It’s important to reassess the home every so often, declutter, and organize. Whether that means donating boxes to secondhand stores or gifting items to friends and family, tidying up your living space can leave you feeling refreshed. And that, in turn, can improve your mental clarity. Brightening up your space with new home treasures and décor can drastically change the look and feel of your home, bringing you a refreshing new outlook to your day to day!

When it comes to your thoughts, those need to be organized too, but in a different way. There are several ways to bring clarity to the mind. You can create lists as a way of “brain-dumping,” which can center or ground you, leaving you less overwhelmed about all the tiny menial tasks, and even big ones, too! Here’s a fantastic brain dump exercise to help guide you.

Is Decluttering the Secret to Less Stress and Better Mental Health? — .

Slightly different than a brain dump, one essential self-care tip is to create a gratitude journal. It seems simple enough, but, by acknowledging the small moments and accomplishments you feel grateful for, you can let go of regrets and learn not to be so hard on yourself. You can start with morning affirmations and end with what you enjoyed about the day.

Meditate and Learn to Breathe Again

Chronic stress can lead to depression, anxiety, and a whole range of mental and even physical health issues. However, according to some studies, meditation has been proven to alter our heart rate and blood pressure, reducing these stress-driven health issues.

And this lies in the relationship between our diaphragm and our sympathetic nervous system’s “fight or flight” response. Breathing exercises that accompany meditation engage the parasympathetic nervous system, which essentially tamps down the “fight or flight” response that chronic stress brings. And, by breathing through the diaphragm, women can trick the mind and body into this parasympathetic response. Here are some beginner tips for developing a meditation practice.

Create a Self-Care Reminder

Every once in a while, a woman needs a day to themselves. And, with our hectic lives, it’s important to pencil it in, guard it, and cherish it. Make it a regimen and schedule it once a month, at least. But, until that day, also be sure to practice a little self-care in your everyday routine.

Author Bio: Carolyn Eberhart serves as the Digital Marketing Manager for Natural Life. Carolyn oversees all digital marketing efforts relating to Paid Social Media and Email Marketing remotely from Redwood City, CA. During the week she is passionate about her career, cooking, exercising and hanging out with her family and on Sundays you can find her cheering on the Buffalo Bills!