I can’t stress enough how important these four activities are in my life. They have become like my four children—the other four superhero powers in my life. I can honestly say, hand on heart, that without them I would not be the person I am today. Making a conscious effort to implement them into my daily life was at first tough—I will be completely honest here—because I thought I was too busy. Well, and truth be told, I am super busy, which is even more reason to put them into practice as much as I can. I finally realized that putting these activities into my daily routine helped me profoundly, especially during those crazy, hectic, and incredibly stressful days. My only question to myself right now is: “What took me so long?”
The more we get crazy busy, the more stress we have, and the less happy we are. But do you know what stress can do to your body and mind? I didn’t until I started really researching it and really truly understanding how these superhero powers can keep that stress away!
When you let it get the better of you, stress can seem to infiltrate every part of your life. It can have several negative health effects that can soon add up to a much bigger problem.
Frequent headaches are a common symptom of stress and masking this symptom with painkillers won’t really do you any good because as soon as the medication subsides, the problem still exists. Hair loss is another common, but quite scary side effect of stress. As well as falling out in specific areas, your hair can also become generally thinner as a result of high stress. This is of course something most of us would want to avoid. Acne can also appear during periods of high stress, which can then cause people to worry about their appearance, leading to more stress! But as with anything, if you get these symptoms, it’s worth paying a visit to your medical practitioner for a check up.
It may surprise you to know that your memory function can also be negatively affected by stress. This is due to damage caused to the glutamate receptors. Insomnia is also a common problem among the highly stressed and will lead to a whole fresh set of health complaints, if it persists. It may sound dramatic but heart attacks are much more common among those who live in stress mode.
As well as affecting your general health in less than favorable ways, stress also quickly leads to weight gain for a number of reasons. First, it can cause cravings for sugary, fatty, comfort foods. These foods usually have no nutritional value and don’t really provide any comfort or relief from the stress; however, we still continue to turn to them! Studies have also found that elevated amounts of the stress hormone cortisol is linked to excess fat in the abdomen region, meaning if you are stressed out then it is likely that you will find it harder to shift that belly fat.1,2
Elevated cortisol levels are also linked to chronic back pain, which can really impact your quality of life.
Finally, your immune system and the function of your adrenal glands can both be impaired by stress. This means that you are much more likely to get ill and experience fatigue.
With so many health concerns being posed by stress, it is amazing to me that more people are not making every attempt to eradicate it from their lives! Stress is, of course, a natural reaction to a difficult or challenging situation and the production of stress hormones occurs to help us deal with the situation.
However, as our lives have become increasingly busy and hectic, we are being put in more and more of these stressful situations, leading to excessive amounts of adrenalin and cortisol coursing through our bodies. Many thousands of years ago these stressful situations were more likely to be due to coming across a wild animal that might want to eat us, as opposed to the modern-day stresses of finances and job expectations. The stress hormones were intended to help give us the strength and the stamina to get out of dangerous situations unscathed. Although this is not applicable in the modern world in the same way, the reaction in our body is still the same.
As well as the stress that occurs in everyday life, we are also inflicting it upon ourselves in other ways. When we overeat, oversleep, behave irresponsibly, smoke, drink, or argue with loved ones, we are inevitably giving ourselves a huge bundle of stress to deal with—whether we realize it or not!
You might not even realize how stressed out you are until you sit back and take stock of your life. If you notice that you complain a lot, never seem to have any free time, or if you feel unhappy a lot of the time (in work, relationships, or family life) believing that eventually the suffering will bring a positive result, then the chances are you have let stress take over your life.
First of all, everybody loves to complain sometimes and venting your frustration is in fact good for you! But if you are always complaining then something has to give! Address the issues that are upsetting you and find constructive resolutions.
Second, people who are stressed out often go through life on autopilot. They move from one task to the next, believing that they have to be busy in order to feel productive and fulfilled. Take a time out and find some space for yourself. Relaxation is key to a well-balanced life, and once you stop trying to force yourself to enjoy activities and pursuits that you really have no interest in, your stress levels will lower.
Finally, suffering through unhappiness does nobody any good. If you are unhappy in your relationship, chances are your partner is, too. If you are having trouble adjusting at work, or if there is tension at home, then simply talking the issue out with the relevant people can often make a huge difference.
Never settle for unhappiness because then you devalue yourself and tell the world that this is all you want from life—what could be more stressful than that?
So, make time to combat stress by incorporating these superhero powers into your daily life.
Meditating for even just a couple of minutes each day can truly help to bring a sense of focus into your life. It can be difficult to find the motivation and the time to meditate at first, but once you get into the routine you’ll be happy that you overcame the initial hurdles!
“Go within every day and find the inner strength so that the world will not blow your candle out.”
KATHERINE DUNHAM
Meditation embodies a range of practices that all serve to encourage relaxation as well as the growth of patience, compassion, forgiveness, and gratitude. At its core, meditation is a practice that provides rest to the mind and creates a distance from the stresses and worries of everyday life. It enables a different sense of consciousness to that which is usually experienced and will promote an enhanced sense of calm wellbeing.
Make a commitment to spend just a few minutes meditating at first and then work to increase this time. It is important that you try to fulfill your commitment to meditate every day—again even if it’s just a FEW minutes—but if you miss a day then you can soon get yourself back on track.
Finding a peaceful, comfortable place to meditate will help you to enjoy this process. However, it is, of course, possible to meditate absolutely anywhere. If you know that your evening will be chaotic once you arrive home from work then a couple of private moments of meditation on your office floor could be a great place to start. Eventually finding a permanent space that you can associate with your meditation will really help you to become more connected to the practice. For me, I either meditate first thing in the morning before my kids wake up for school or grab a juice, find a spot, and sit still for few minutes with my eyes closed. That’s how simple it can be!
A common barrier to meditation is a hectic family life. Inviting your children or partner to practice with you is the perfect solution to this. You may find that your family begins to enjoy it and will continue to do so with you. If they decide that meditation is not for them, then at least having experienced it will show them why you need to take this time for yourself and encourage them to give you the time and space to do so.
It is completely normal for your mind to wander at first and counting slowly down from 10 is a good way to get started. Every time you’re distracted by a thought begin this counting again to get yourself back on track. It also helps to pay close attention to your breathing, as this leaves no space for other thoughts.
Breathe gently in and out through your nose and hear the silence all around you.
It is important to avoid seeing meditation as something else that you have to do during the day. If it starts to feel like a chore then re-evaluate why you are doing it in the first place. You have to remember that it is an action that contributes to your general wellbeing, not something to feel negative about!
Getting into a regular practice of meditation will enable you to feel its full benefits of and there are a few things you can do to make sure you stick to it.
First of all, picking a set time during your day to meditate will allow it to become a solid part of your routine. If you know that your days are usually chaotic once you step out of the front door, then meditating in the early morning is probably the best time for you. That way you approach the day having already equipped yourself with the peace and focus you need. This also means that you are less likely to decide not to do it after a long day, if you had it scheduled in for the evening.
If, like many people, you are already on a tight schedule, then set a gentle alarm so that you meditate for a pre-determined amount of time. Even just three minutes is fine if that is all you can manage! By setting an alarm you won’t have to worry that you are spending too much time meditating, if you know you have things you need to attend to. This then leaves your mind free to pay full attention to the task at hand—relaxation and mindfulness!
Second, having a persistent focal point on which to center your meditation will encourage you to develop a sense of consistency. To start with it is a good choice to focus on your breathing, as this requires some concentration. As your practice develops, you might also try focusing on the sounds that come to you as you meditate. It is also helpful to have your goals and ambitions in your mind, whether they are short- or long-term ones. If you find your mind starts to drift away from these specific thoughts then pull yourself back to the present moment and start again.
Finally, having realistic expectations of yourself and your practice is key to staying on track. If you put too much pressure on the process then you are inevitably going to end up feeling disappointed. It is not reasonable to expect to feel the benefits of meditation after just a few sessions. Over time, as your practice continues and your attitude toward it develops, you will naturally experience a shift in the way you approach your days, and the way in which you engage with the world. Even if you feel as though you don’t feel a difference in your frame of mind when you are meditating, you will soon notice how better equipped you are away from the floor.
When you need to bring some peace and relaxation into your day, meditation can be a very effective tool. With just a few short minutes of practice you can work toward restoring the natural balance in your body and promote a greater sense of calm.
In the exercises that follow you’ll see how important breathing is to achieving an effective meditation practice. It is absolutely normal for your mind to drift to other thoughts when you are meditating and being able to re-focus yourself depends on being able to bring your attention back to your breath. That said, it is important not to give yourself a hard time when this happens and, instead, take another deep breath and concentrate on the flow of air coming in and out of your body.
Find a place to sit, where you can relax and won’t be disturbed. You can spend as little or as much time as you choose, but about three minutes is about right when starting out. So once you are comfortable, set an alarm for three minutes then close your eyes and just continue to breathe normally for a few moments. On the next breath, try to feel your breath coming into your belly and focus on this thought for three breaths, in and out. After these three breaths, move your breathing focus up into your chest and breathe this way for three breaths, in and out. Repeat this sequence of breathing first in your belly and then in your chest until your alarm goes off to tell you to stop. That’s how simple it is! And I think you’ll find that these three minutes out of your day are extremely effective, too!
Breathing exercises are an incredibly powerful tool for relaxation and promoting mindfulness. Consciously addressing your breathing will help you to become more present and aware of your surroundings.
She had a revolutionary idea: She would make more time for life’s truly important things. First on the list: Breathing
Focusing on your breathing forces you to pay absolute attention to what you are doing in that moment, and that is essential for entering the right frame of mind for meditation. If you find that you struggle to keep your mind clear while you are meditating then finding a breathing exercise that works for you is a great solution.
The following exercise is simple but effective. It teaches you how to breathe from your diaphragm and that encourages the abdominal muscles to expand. When the muscles expand in this way they contract around your organs, which improves the digestive process.
To begin, sit up straight, either in a chair or on the floor, and place your hands on your stomach. Then inhale through your nose and follow that breath with your mind into your stomach, which should expand outward. As you exhale, again through your nose, bring your stomach inward and upward. Try mentally counting to four on the inhalation, pressing the belly into the hand and exhaling for four, pressing the belly back toward the spine.
Repeat this breathing pattern for a few minutes at first and then extend the amount of time as your practice develops.
I use this abdominal breathing technique before a big meeting, when I’m stressed, stuck in traffic, on the school run, when I have too many to-dos, I am in the midst of drama or crisis, and even before I go to bed!
Once you have mastered abdominal breathing, give the following exercise a try. It is slightly more advanced and is the next step in your breathing practice. This three-part breathing exercise is commonly used during yoga practice. It utilizes the chest as well as your stomach and ribs. The intention of this exercise is to encourage optimum oxygen flow through the body to bring about feelings of calm.
To start this exercise, sit in a comfortable position on the floor with your spine straight. Your eyes should be closed and your face should be as relaxed as possible. As you breathe in, soften your stomach and ribs and push them out slightly. As you come to the end of this inhalation, feel your chest rise also. Hold your breath for a few counts and then, as you exhale, push your chest back down and bring your stomach and ribs back inward. Continue breathing in this way for four or five minutes, always with your stomach extending, ribs expanding and chest rising on the inhale, and the opposite on the exhale.
The duo effort of focusing on your breath, as well as the actions of your body, can help to really channel your concentration. This is particularly useful for combatting anxiety, depression, and insomnia—especially if practiced for longer periods of time. It is difficult for your mind to wander as you do this breathing exercise, and that can help you to regain a sense of mental clarity—which is essential in keeping negative thoughts and destructive behaviors from our minds. You will be teaching your brain to deal with the stresses in life in a productive and sensible way while also aligning yourself internally.
Mindful breathing requires you to be completely present in the here and now, and is a great way to harness your focus.
Focusing just on your breath is incredibly useful if you find yourself struggling to pay attention or if negative thoughts are infiltrating your mind. As you begin a breathing exercise, your mind is forced to concentrate on the breaths you take and the pace at which they come in and out of your nose or mouth. This leaves little room for anything else—negativity included!
Even though our breathing takes care of itself with little attention from us during most of the day, we can sometimes experience shallow breathing without realizing it. This is usually due to stress and is a big warning sign that you need to bring some relaxation into your life. Shallow breathing can stimulate a certain part of the nervous system that then signals to the body to produce more stress hormones. This is obviously the exact opposite of what we want.
Breathing mindfully and deeply stimulates the nervous system to promote a state of relaxation throughout the mind and body.
Knowing when to turn to mindful breathing can really help you to avoid making certain situations much worse. For example, if you are having an argument with a colleague or loved one then taking a moment to focus on your breathing, instead of continuing to engage in the argument, can help to clear your mind and prevent you from saying something you don’t mean. Even just a few deep breaths in and out can give you the time to readjust your attitude and proceed with calm and logic.
When you need a dose of inspiration or motivation, focusing on one or more affirmations can really help to get you on track. Affirmations can be a powerful tool to aid spiritual, emotional, and physical development but when using them try to really make the effort to completely connect with them. In doing so, you will work toward eliminating negative thought patterns and this can really help to change certain unconscious behaviors (including bad eating habits, such as sugar addiction).
If you have issues with loving and caring for yourself then using affirmations can help you to embrace the mindfulness necessary to work past this and embrace self-love. Affirmations are also great for learning how to appropriately deal with and manage stress, especially when used in conjunction with meditation.
At a very basic level, an affirmation is a statement that enables positivity, motivation, and inspiration. You can either say this statement out loud, in your mind, or even write it down. I would recommend that you choose to say them out loud when you feel comfortable doing so, as this allows it to have a bigger impact on the mind. It also makes it much easier for you to commit to memory so that it leaves an imprint in your mind during the rest of your day.
Your chosen affirmations must be applicable to you and your experience. It is pointless focusing on things that are not relevant to your life or out of your control.
When choosing an affirmation to focus on, try to choose something that isn’t too long. A short sentence that you can easily say over and over again will help to keep your attention on it. I also suggest that you make using the affirmation your prime task. Make sure you are free of distractions, such as in a peaceful, meditative state, or during an exercise or even a work break. Bring your mind into the present moment and be mindful of your breathing. Once you have said your affirmation once, allow yourself a few seconds to let it sink in before you repeat it.
You don’t have to say the same affirmation every day and it is useful to have a list that you call upon during your week for some variation. If you have one or two things that you particularly want to work on, such as weight loss or stress, then it is best to constantly choose affirmations that are connected to these things.
When you use affirmations regularly you are essentially reprogramming your brain to strive for the things that you want. It brings your goals and desires to the forefront of your mind and you will start to pay much more attention to these things in your day to day. So if you use an affirmation that promotes self-worth and self-love then you are going to notice positive things about yourself that you might usually overlook.
Using affirmations that suggest that your goals have already been attained is an even more powerful way to use this positive thinking tool. For example, if you use the affirmation, “I am happy and content with every aspect of my life,” but there are certain areas that you feel could use an improvement, then you will be more motivated to work toward making your affirmation a reality. The same is also true of body image. For example if you use the affirmation, “I love my body how it is and I am my ideal weight,” but in fact you know you still have a couple of pounds to lose to reach your goal, then you’ll find that you have more drive to do so.
Ask for what you want and be prepared to get it!
MAYA ANGELOU
There is a certain amount of debate as to how long it takes for a chosen affirmation to really make a dent in your mind. Generally speaking you should start to notice a difference in your attitude after a few weeks of daily affirmations that will continue to shift as time goes on.
Here are some examples that you can use or tailor to make them more specific to your experience:
As you say each affirmation, try to visualize yourself and your life once you have reached the goal you have in mind.
For me, yoga is a fully integral part of my life. It’s one of those things that I now believe I really can’t live without. It’s definitely made me a better person, friend, mother, and wife, and is something that I will do for the rest of my life because of the enormous physical, mental, and emotional benefits it brings me. Of course, it’s well documented that yoga helps lower stress and improve flexibility, and these are both great reasons to practice yoga. However, there are many more health benefits to yoga that you might not be aware of.
First of all, studies have shown that yoga can have an influence over our cravings for food.3,4 It is believed that yoga promotes a stronger mind–body connection, which better equips us to understand what our body needs. In real terms this means when we experience unhealthy cravings, we are more likely to make positive food choices.
Second, your digestive system can benefit massively from regular yoga practice. Several of the poses serve as a kind of internal massage for your digestive system and associated organs, helping to alleviate any bloating, indigestion, or constipation you might be experiencing. Your immune system will also soon feel the effects of yoga as the breathing techniques increase blood flow to your organs, which helps to provide them with ample oxygen.
If you experience pain in a particular area of your body, then a trained yogi can help you to tailor your yoga practice to address this complaint. Once you pinpoint the specific problem you can use a series of poses, twists, and holds to target the affected area. Yoga can help you to regain full function while also improving flexibility and strength. This will then help to prevent the complaint from returning.
Yoga enables us to become more in tune with the body so we notice pains and irregularities with greater ease.
The great thing about yoga is that there is always a class to suit your specific level. You don’t need to stress about not being fit enough or not being able to keep up, as your practice is unique to you. It is an inclusive form of exercise that promotes acceptance of your true self. It teaches you to work toward progress instead of perfection. You will notice the small wins, as you’re able to hold poses for longer and take your stretches further.
As time progresses your understanding of your own body will develop, too. You will come to realize that your body is only as strong as every individual part of you and that you need your body to work in sync with your mind to progress. This is a concept that you will then begin to apply to other areas of your life, encouraging you to work on the small parts of the whole in order to create a happier you.
At first yoga might seem to be just another exercise, a go-to activity to get fit. But after a few sessions you’ll begin to understand the spiritual nature of this practice and how it teaches us to find a deeper connection with ourselves.
The combination of meditation and breathing in yoga can truly help you to learn self-discipline and a greater understanding of your own presence. As your body gets used to this new addition to your routine, you might discover that it is more physically challenging than you envisioned. Far from being a reason to quit before you have really even started, you should embrace this new challenge and overcome each and every obstacle as you come to it. I like to think of it as “goal setting” and that’s a good thing for you, your body, your mind, and your spirit.
There is SO much to be discovered while practicing yoga and a great deal to benefit from. While we are on the mat, the strength, flexibility and stamina of our bodies is increasing and our patience and mindfulness is growing. However, the lessons of yoga don’t stop when we leave the studio and the things we learn on the mat extend into several other corners of our lives.
As our bodies adjust to a yoga practice we will often feel the aches and pains that naturally occur as muscles stretch and grow. The result of this is that we become stronger and better equipped to make it through the next lesson. This also teaches us to accept the challenges in life that we must overcome. Often these challenges can seem too difficult or distressing to work past but when you do manage to move forward, the experience makes you a stronger person.
Yoga is a personal evolution that equips us to deal with future burdens, stresses, and dramas.
Even after a relatively short amount of practice you’ll find that your body becomes more flexible and with it your attitude and mental stamina because yoga teaches us that we are resilient and able to adjust when life takes an unexpected turn. As our bodies can be flexible, so too can be our approach to confrontation and adversity.
Finally, the breathing techniques that we learn in a yoga session also show us the importance of expelling negativity from our lives. As we breathe in we are summoning clearing, cleansing, and even healing energy and focus into our bodies and minds, and as we exhale we release the stresses and negativities that we collect throughout the day. Knowing when to breathe out is the same as knowing when to let go of the things that cause us distress.
If you don’t feel like you have time to go to a regular yoga class then there are several poses you can practice at home in a reasonably short amount of time. Have a go at the following poses, try to hold them for two minutes and see if you can notice the difference after a few weeks of including them every day! I know that the days I can’t make a yoga class, I will definitely do one or all of the poses, as it is just a maximum of 12 minutes of the day. Apart from the physical benefits – and maybe even much more than the physical – these poses increase my mood, make me happy, calm me down, but at the same time they energize me, too.
Downward Facing Dog (Adho Mukha Svanasana)
The most comfortable way to get into this pose is to begin on the floor on your hands and knees. Then push your tailbone up into the air as you tuck your toes under. Try to shift your weight on to your heels as you come into the pose. Your body will form a triangle-like shape as you let your head naturally point down toward the floor.
This pose is great for stretching out your back and you can make the bend more intense by tucking your chin up toward your chest and bending your knees slightly. This will cause your chest and shoulders to open, which is a great relief if you have been sitting still for a long time during the day.
Through natural everyday actions, our calves and hamstrings can become quite tight. The muscles in the back can also get stiff and tense during the day and this pose is perfect to unwind all three. As you continue your practice it will also increase the strength of your ankles and wrists. Striving to improve strength in these joints is essential as we age if we want to prevent injury and weakness.
If you can feel tension in your neck and shoulders then gently shaking your head from side to side while you hold this pose can really help. When you have held the pose for several breaths you can return to your hands and knees to comfortably get out of the pose.
Standing Forward Bend (Uttanasana)
To do this pose you simply need to stand with your legs hip-width apart and bend over from the hip. Bring your torso forward without arching your back and reach toward the floor. Hold this pose for five breaths before returning to a standing position, and repeat as you like.
This pose has many of the same benefits as Viparita Karani, described later, such as the increase in blood flow and the release of the lower back muscles. This pose also helps to engage your hip muscles and by using them you are encouraging them to regenerate with fresh bone cells and cartilage.
Doing this pose puts the body into a position that you don’t usually naturally do so it is a great way to remind dormant muscles that they still have work to do! As the body extends into the pose, pressure will be relieved from your spine and you will eventually be able to lengthen the back with complete comfort.
Squat Pose (Malasana)
To do this pose you simply lower your body into the squatting position and hold the pose. You can also bring your hands together in front of your body in prayer position.
The hip joints benefit most from the squat pose as it can help to retain and improve flexibility. As we get older the movement we have in the hips can quickly diminish so it is important that we work to preserve it. Unfortunately, modern-day jobs call for us to spend more and more time sitting still and leaning toward our desks or steering wheels. This causes the muscles in our legs, backs, shoulders, and necks to tighten and they become restricted over time. The alignment of the rest of your body also relies on your hips, most noticeably when you are standing still or walking.
As well as relieving muscle tension and strengthening the hips, the squat pose is also beneficial to our internal organs. As you move into and hold the pose, you will be stimulating your organs, which helps to reinforce their function. Regular movement also helps them to retain their elasticity and promotes a healthy circulatory system.
Mountain Pose (Tadasana)
By standing tall with your feet together and shoulders relaxed you can easily enter the mountain pose. Hold your arms at your side and, as you breathe in, raise them straight above your head with your palms facing together.
This pose is perfect for correcting your posture as well as improving stability. It can also be particularly beneficial if you have a recent injury to the shoulders or any tension in that area. This is because as you move into the pose and hold it, you are letting go of this tension and encouraging relaxation and flexibility instead.
Triangle Pose (Trikonasana)
Stand with your feet slightly further apart than your hips and move your right toes to face out while the left toes face inward at a 90-degree angle. Keep both of your legs straight and bend at the hip toward your right leg. Continue moving your torso as far to the right as you can and then place your right hand just above your ankle as you extend the left arm over your shoulder. Take 10 breaths while you hold this pose and then spin your right hip forward and left hip back as you hold for 10 more breaths.
This pose is perfect for strengthening and stretching the ankles, knees, hips, calves, shoulders and thighs. It also stimulates the organs in the abdomen, relieving stress and improving digestion.
Legs-up-the-Wall Pose (Viparita Karani)
All you need to do to accomplish this pose is to lie on your back with your legs positioned up the wall in front of you. The easiest way to get into the pose is to sit with your right side against the wall and then gently swing your legs up as your head and shoulders come down gently to rest on the floor. As you hold this pose, place one hand on your abdomen and the other over your chest. Then, as you breathe deeply in and out, be aware of the natural rhythm of your breathing and body.
This is a restorative pose that is great for relaxation. In fact, if you practice it regularly before bed then it can help to improve the quality and duration of your sleep. It is not intended as an intense stretch for the legs so if you feel your hamstrings pulling then move into a more comfortable position. Many people find it quite helpful to place a rolled up towel or cushion under their neck.
This pose is useful for reducing inflammation in your feet and ankles. Once you have held this pose for a few moments, you will also notice that you feel a light stretch in your hamstring, which helps to relax the lower back muscles. Over time this pose aids blood flow to the digestive system, heart, lungs, and brain.
When you use meditation, breathing, yoga, and affirmations all together in your everyday life, even if for just a couple of minutes each day, you will soon notice an increased sense of calm and relaxation, self-confidence, and self-love. And not only will your body move with greater ease but your mind will be better equipped to deal with the stresses and problems that life throws at you. And for me, it’s all about being the best version of myself. I mean, let’s face it, there is only one of you… there will be never be another you, so might as well be the best you can be.