meditation

Quick Tips for Stress Reduction

Autumn Adams

yoga-meditation-retreat

Stress is so pervasive in today’s world. Just about every person I meet is struggling with stress and stress management. We have so many demands placed on us daily and in our strive for perfection, for climbing to the top we forget to slow down, to get off of our computers and take time for relaxation. Sometimes as a yoga instructor I feel like I’m expected to be perfect, to have my shit together, when really there are some days where I am literally just hanging on by a thread…. just like everyone else. Sometimes I forget to practice what I preach, so maybe that’s why I am writing this blog post. To remind myself that reducing stress can be utterly simple… it’s just a matter of using the tools we’ve been given.

The physiological signs of stress are the same for everyone: increased blood pressure, increased heart rate, and constricts peripheral blood vessels. How it outwardly manifests varies from person to person. Some react to stressful situations with an overexcited stress response characterized by being quick to become fired up or by being quick to express agitation or anger. Others may react with an under-excited stress response characterized by depression or by shutting down in stressful situations. Your “typical” stress response will determine what kind of activities you need to truly reduce stress. Those with overexcited stress responses will need activities that are quieter, while those with under-active stress responses will need more stimulating exercises.

Maintained high levels of stress are associated with all sorts of health problems including, but not limited to: obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma. High levels of stress may also lead to adrenal fatigue, accelerated aging and premature death. If stress management isn’t part of your daily routine now may be the time to start.

The following is a short list of activities for stress management.

  1. Focus on your breath. Close your eyes and bring your awareness to your breath. Become aware of the quality of your breath and the texture of your breath. Begin to lengthen your breath. Inhale for a count of 4 or 5 and exhale for a count of 4 or 5 and allow the breath to deepen without strain. If you find it hard to focus on your breath place one hand on your belly and one hand on your chest. Witness the breath for 3-5 minutes. Notice how you feel afterward.
  2. Move your body. Go for a walk. Practice a few yoga postures (1/2 sun salutations or more) in which you can connect breath with movement.
  3. Get some fresh air. Eat your lunch outside. Leave your phone in the office. Take a walk around the block. Go for a hike/bike ride before or after work.
  4. De-clutter your workspace. Having a clean workspace means you aren’t wasting time shifting things around on your desk. It also means that those pesky tasks that are piling up won’t be staring you in the face.
  5. On the same note. Get organized… perhaps even hire someone to help you become organized. Time management is a huge part of stress management. You’ll be able to spend more time doing the important tasks and less time doing the menial tasks.
  6. Reach out to a calm friend that is also a good listener and enjoy a little face time…. real face time, not the cell phone version.
  7. Make time for meditation. Any type of meditation. There are plenty of apps that you can use if you’d like a guided meditation. Some option are listed here in my meditation blog post. You don’t need to meditate for 20 minutes or an hour. Start with 5 minutes and work from there. Taking just a few minutes a day for quiet meditation is proven to work wonders.
  8. Yoga nidra is another technique that can be used for stress management. There are many recorded classes on YouTube of varying quality and length, I have a downloadable yoga nidra on offer for those that subscribe to my newsletter. You may also find that some of the local yoga studios and wellness centers offer live guided yoga nidras.
  9. Massage. The power of touch is phenomenal. Whether you visit a professional for a massage or give yourself a 5 minute massage you will feel much more relaxed afterward.
  10. Drop into a yoga class. A good class will include plenty of movement, breath work, meditation and also time for rest.

Resources:

http://www.health.harvard.edu/mind-and-mood/stress-management-approaches-for-preventing-and-reducing-stress

http://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

http://www.helpguide.org/articles/stress/stress-management.htm

37 Stress Management Tips from the Experts

Autumn Adams
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The Magic of Meditation

Autumn Adams

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Hey yogis,

I’m writing here from the highlands of Nicaragua. It’s another beautiful, crisp morning and the perfect temperature for a meditation and solo yoga practice. I don’t know about you, but my newsfeed has been blowing up about recent studies done on the practice of meditation. I love that scientists are taking a look at this ancient practice and giving it the credit it deserves.

If you’re new to meditation I would recommend starting with a simple meditation like following the breath as it flows in and out. Also, start with a smaller amount of time. Don’t expect to meditate for 45 minutes right out of the gate. Start with about 5 minutes of quiet sitting with focus on the breath.

Curious about all of the studies done on meditation recently? Here are a few links.

And these are my favorite meditation apps:

If you have a favorite meditation app or have recently read an article about meditation I’d love to hear about it. And if you’re new to meditation I’d love to hear about how your practice is going.

 

Love and Light,

Autumn

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5 Ways to Deepen Your Yoga Practice

Autumn Adams

Meditating with Mala Beads

1. Attend a retreat, workshop or teacher training.

Okay, lets start with the most obvious way to deepen your yoga practice. Go on a retreat, participate in an immersion program, or attend a teacher training with a favorite teacher. Maybe try a new-to-you style of yoga like Bhakti Flow, Yin, or Ashtanga. If you feel ready to move deeper into your practice read my recent blog post about what it’s like to attend a yoga retreat. Yoga retreats and teacher trainings are life changing, practice changing, wall breaking awesomeness.

2. My favorite: Begin a meditation practice.

For those that are new to meditation begin with 5-10 minutes a day. There are many different types of meditation, explore them all: Mindfulness, Concentration, Transcendental, Japa, Mantra etc. Don’t limit yourself to one type. They all have benefits. To begin a meditation practice all you need is a comfortable seat. The most simple meditation technique is to simply witness the gentle tide of your breath. I like using the Insight Timer App for my meditation practice. Insight Timer has guided meditations (helpful if you’re feeling distracted or overwhelmed) and also a timer. Insight Timer also has a pretty substantial and involved meditation community.

3. Get familiar with Patanjali’s Yamas & Niyamas

Yep I said it. The yamas and niyamas are a guide to living a moral, yogic lifestyle. In layman’s terms the yamas are things not to do, while the niyamas are things to do. These are the first two limbs in Patanjali’s eightfold path as laid out in the Yoga Sutras. It takes a lot of courage to really look at ourselves and our lives as they relate to the yamas and niyamas. Don’t be afraid to shine that light. It will only bring you growth.

The Yamas (Restraints)

  1. Ahimsa: nonviolence
  2. Satya: truthfulness
  3. Asteya: non-stealing
  4. Brahmacharya: non-excess ie. moderation
  5. Aparigraha: non-attachment ie. non-greed

The Niyamas (Observances)

  1. Saucha: purity
  2. Santosha: contentment
  3. Tapas: self-discipline
  4. Svadhyaya: self-study
  5. Ishvara Pranidhana: surrender

4. Begin a Home Practice

Create a sacred space in your home for your practice. I live in a 1000 sq. foot duplex that I share with my husband, two dogs, and a cat… and I work from home when I’m not teaching yoga. Let’s just say it’s cozy. In our guest room I have created a space that feels almost sacred…. to be honest most days it needs a little to a lot of help, but it’s a work in progress. I ALWAYS have a mat down and props available. The room gets great natural lighting, I keep essential oils handy and I’m in the process of finding a small table to use as an altar.

Create a space for your home practice anywhere… even if it’s in your living room with your toddler running around or your pets sleeping on your mat. Only you know what you need when it comes to your practice, so give yourself the space and the time to explore.

5. Create a practice of gratitude.

Practicing gratitude is an absolute gift… and maybe one of the best gifts you can give yourself. Don’t get me wrong my life isn’t all sunshine and rainbows, but I do make it a point to practice gratitude multiple times a day and now it has become a habit. When I’m making dinner I find gratitude in the fresh, healthy produce in front of me and my wonderful partner that helps me prepare meals, the sweet puppy cuddles and kisses that I graciously receive everyday, my healthy, strong and capable body, the many teachers I have in my life (yoga instructors, friends, acquaintances, students, my partner), the list goes on and on. Tips for adding in a bit more gratitude: Anytime you’re by yourself take a moment to reflect on what you’re grateful for: in the car, brushing your teeth, in the shower, walking to work, beginning/ending your yoga practice, cleaning the kitchen or bathroom, doing laundry.

I hope you find these tips to deepen your practice helpful. I’m always here to support you if you have questions or need guidance.

Namaste!

Autumn

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