Tag Archives | practice

Stretch your legs

Back pain is not usually linked to any serious disease, but can be debilitating and emotionally distressing. It can be triggered by bad posture while sitting or standing, bending awkwardly, or lifting incorrectly. Also tight hamstrings can pull on the back of your pelvis and aggravate back pain. Here’s a useful little practice to prevent back pains that according to studies affect over 10% of us. Practice: Stretch your legs Stick to: 5 minutes every other day Lie down on…

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Your comfort zone is your danger zone

The most dangerous place in the world for you to be is in your comfort zone. Yes, it’s cosy and familiar, but it can lead to stagnation. We need to stretch ourselves mentally and physically so that we make space in our lives for growth. Think about the things in your life that could do with a good stretch. Job getting boring? Social life non existent? Relationship due an M.O.T? Are you so stiff that putting your socks on has…

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Think positive

Your thoughts create your universe: what kind of world are you making for yourself? Practice: Think positive Stick to: Every day for the rest of your life Transformation doesn’t happen overnight and we can be quite hard on ourselves when we have committed to make a change and progress is slow or we suffer setbacks. New research proves that self-compassion is essential for our renewal, so here is a little practice to get you on track. Notice when you catch…

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The new you

New year, new you! However, what about a gentle beginning this time? Compassion and self-acceptance are essential for your renewal, so no more beating yourself up! Practice: The new you Stick to: When you have half an hour to yourself Get some paper and pencil. Start to think about the qualities you think you would benefit from having more of in your life, e.g. courage, strength, patience, equanimity, kindness. Pick out the most important three and memorise the list. Stand up barefoot.…

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Body Scan

The body and mind are two sides of the same coin, if you want to relax one you need to relax the other. Get the body relaxed and rested, and watch the churning of the mind slooooooooooooooooooooow down… Practice: Body scan Stick to: 20 minutes once a week Lie on the floor in a warm place. Rest your attention on each place as you breathe in. Breathe out all the tightness and tension: Face, neck, shoulders… Arms, hands and fingers……

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Set your mind free

It’s not just the body that needs rest. Often we rest the body and leave the mind working (watching TV). When the mind is rested, solutions often come “out of the blue” without a slightest effort! Practice: Set you mind free Stick to: 2 minutes whenever you need a breakthrough If you have been grappling with a problem and are not getting anywhere near a solution, try this: Walk away from the problem (physically if possible, to another room or…

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Rest in not illegal!

How often do you rest? (hand on heart!) And no, watching TV, reading and sleeping don’t count. Can you remember the last time you just stood, or sat, or laid down and ceased all outward activity? (except breathing obviously…) As we move towards the end of the year, and hopefully you have some time to look forward to, let’s focus on rest. What is it? How do you do it? Is it legal? (Yes) Restful Restmas season to all busy…

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Squats help your heart rate to jump from resting to pumped

Did you know that working the legs takes a strain of the heart, it’s like going for a quick run. So time to incorporate squats into your daily routines and get your heart pumped! Mini-practice: Squats Stick to: 2-3 times a day (10-20 repeats each time) Put feet shoulder-width apart. Point your feet (and knees) slightly outward. Bend your knees then straighten again (never let your knees overshoot the feet). In time you will be able to lower yourself so…

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Sit right!

Slouching increases the pressure on your lower back to about 10 to 15 times as much as when you are lying down. So time to sit right and this is how it’s done! Practice: Sit right Stick to: All the time Steps: Choose a straight chair with armrests that firmly support you. Sit with your bottom right at the back of the chair so you don’t slouch. In the car, position your seat so that you can easily reach the…

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Walk here and there

Whenever possible: stand rather than sit, walk rather than stand. If you stand for three hours a day for five days, that’s around 750 calories burnt. That’s about 10 marathons a year!! Practice: Walk here and there Stick to: 5 minutes every hour Always take stairs. Hold walking meetings. Walk to people to talk face to face. Walk to a further bathroom. Stand up while on phone. It’s those little things that matter in the big picture! Stigu X

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