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Insight Magazine

October ‘16
In This Issue...

October ‘16
Keep Calm & cool
By Sandra Shama Kaur

In preparation of big events in your personal and work life, stress can be your companion throughout the process.

Stress can be beaten off easily once you have a strategy in place and more insights on how to master your mind and control your emotions.

    

First off- learn to breathe! 

Yoga offers many different breathing techniques that can help you remain calm, alert and relaxed. The easiest breath is known as long deep breathing 

 

Tip 1: Long Deep Breathing 5- 10 minutes 

Long Deep Breathing uses the full capacity of the lungs, by using the three chambers of the lungs. First, practice by separating the three parts of the breath. 

 

Abdominal Breath: Lie down on the back with the left hand on the belly, right hand on the chest to feel the movement of the diaphragm. Abdominal Breath: Let the breath relax to a normal pace and depth. Bring your attention to the navel point area. Take a slow deep breath by letting the belly relax and expand. As you exhale, gently pull the navel in and up toward the spine. For this experiment, keep the chest relaxed

 

Chest Breath: Still lying down on the back. Do not let the abdomen extend. Inhale slowly using the chest muscles. The chest expands by using the intercostal muscles between the ribs. Exhale completely but do not use the abdomen. 

 

 

Clavicular Breath: Contract the navel in and keep the abdomen tight. Lift the chest without inhaling. Now inhale slowly by expanding the shoulders and the collarbone. Exhale as you keep the chest lifted.

 

Put all the Parts Together  

Begin the inhale with an Abdominal Breath. Then add the Chest Breath and finish with a Clavicular Breath. All three are done in a smooth motion.  Start the exhale by relaxing the clavicle, then slowly emptying the chest. Finally, pull in the abdomen to force out any remaining air.


Second on the list – Keep your emotions in check! 

 

 

Hello emotional chaos! When deadlines are not met, cancellations keep happening and crisis keeps coming towards you, your emotions will be jumping out of control! So what can be done to keep your emotions calm and cool?

Alternate Nostril Breathing brings emotions quickly into balance (see Tip no. 2). Inhaling through the left nostril stimulates the brain’s capacity to reset your framework of thinking and feeling, allowing new perspectives. Exhaling through the right nostril relaxes the constant computations and cautions of the brain, which helps to break automatic patterns. Regulating your breath pattern in this way sets a new level of brain functioning, which establishes emotional balance and calmness after periods of intense stress or shock. 

 

Tip 2: Alternate Nostril Breathing 

Close off the right nostril with the right thumb. Inhale deeply through the left nostril. When the breath is full, close off the left nostril with the Mercury finger (the little finger), and exhale smoothly through the right nostril. The breath is complete, continuous, and smooth. An alternative method of closing off the nostrils is using the thumb and index finger


 

Third – have a restful sleep!

 

 

As the to-do lists keep piling up, anxiety kicks in and falling asleep becomes near impossible. To have a restful night try this evening routine:

 

Tip 3: Evening Routine

1. Wash your feet with cold water 

2. Massage your feet with almond or coconut oil

3. Sprinkle some lavender essential oils in the air

4. Boil lettuce and drink the soup 

5. Practice left nostril breathing for 5 minutes 

6. Write your to-do list for tomorrow and put it away!


Fourth- Healthy Eating 

 

While on the go for so many hours during the day eating well becomes an additional stressor. It’s common to forget to eat all together and then suddenly at 10 PM the sensation of hunger arrives like a monster. So what can be done to keep your energy in check throughout the day and manage your blood sugar level?

Tip 4: Eating Well

1. Drink a warm glass of water and lemon upon rising.

2. Keep sipping infused water with cucumbers and lemon throughout the day.

3. Make a green veggie juice (cucumbers, tomato, spinach, kale, lemon, garlic, lettuce, salt pepper).

4. Make a green smoothie for lunch. (banana, blue berries, almond milk, cinnamon, chia seeds).

5. Carry a 15 raw almonds with 2-3 dates, figs or prunes.

6. Keep handy 1-2 pieces of fruits like bananas, apples, or mangos!

7. Chew mindfully and slowly – at least 32 times before your swallow your food

8. Don’t watch TV or read while eating – just enjoy your meal in peace!


 

Fifth – Mastering your Mind

 

The mind is very tricky. It’s capable of creating almost 1000 thoughts per blink of an eye! Can you imagine how close you can get to these 1000 thoughts during this stressful time? You fear that you have forgotten something, or you actually do forget something and start to panic and then realize all the other things you did forget (because you are human!). You then get so anxious and fearful that you start to think that everything will fall apart and then you feel totally submerged under a blanket of to do lists coming at you like arrows and spears and emotions that make you feel like you are a big failure and will not be able to continue. Well what can you do about that?


 

Tip 5: Mastering the Mind

 

1. Keep throwing your thoughts on paper – create lists and keep ONE list.

2. Clear your list once per day in the evening.

3. Bring your eyes to the tip of your nose and concentrate here for 3 whole minutes.

4. If no.3 is too challenging find an object in front of you like a clock and focus for three minutes. 

5. When you feel under mental attack and highjack – go for a walk, exercise, join a yoga class, dance, go trampoline-ing, shake it off!

6. Practice balancing your mind by writing the pros and cons of every decision and challenge.

7. Practice using your neutral mind which looks at the pros and cons and asks the higher self.