1. Spend Time in  Nature

Research suggests spending time in nature can improve mood, reduce stress and anxiety.  Take a mindful walk in a local park or woodland area. Make a list of some nice walking spots in your area or arrange a walk with some friends.

2. Meditate

Use music, breath, a candle or sounds around you to anchor you to the present moment. You can also use guided meditations; here is a link to a 10 minuted guided meditation video I made.  

3. Mindful Eating.

Whilst having meals set the intention to really pay attention to your experience. Notice your posture, the way the food looks, smells and tastes. How do you experience a meal? If you are eating with others, be mindful of them and the conversations.

4.  Put your phone on silent mode for at least 30 minutes

Do you find yourself checking your phone constantly? I do! Try putting your phone on aeroplane or silent mode for a minimum of 30 minutes. You can do this daily or as many times a week as you find it suitable. How does that feel?

5. Listen to music

Take 10 minutes out to just listen to some music, you can lay down or just find a relaxing position, and really engage with the sounds and how you experience them.

Liked this article? please leave a comment. If you have an opinion on the topic feel free to share your thoughts. Find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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We have all read or heard advice – banish those toxic people, those with arsenic for blood; be aware, be wary, be alert.

Well, the trouble with all this is that when you read lists of what qualities and traits these toxic people may have, you will realise that you may at some point have exhibited those toxic qualities and traits yourself. If we are to go by these lists, we would all identify those aspects within ourselves. Perhaps there is someone out there calling you a toxic person.

Toxicity is not a scientific label.

There are no studies on the toxicity of humans, nor are there government regulations on how to identify and report a toxic person. There are, however, studies on behaviour that is labelled as toxic. If you dig deep enough, you will begin to discover the multitudes of variables that cause these so-called toxic behaviours. You will very rarely come across a wholly poisonous person, inherently most people are deeply wounded. Instead of throwing such harsh labels on people, why don’t we try to ask questions such as why they’ve been led to such behaviours? How can I try to understand them and myself in these interactions? Can I identify with any of these traits? How can we show this person empathy, without labelling them as completely poisonous?

Are we playing victim roles, claim your responsibility.

Attributing the cause of your misery to another person means you are putting all the responsibility for how we feel on them. The problem is that it makes it easier for us to become victims.

Responsibility simply means your ability to respond. If you decide, ‘I am responsible,’ you will have the ability to respond. If you decide, ‘I am not responsible,’ you will not have the ability to respond’ – Sadhguru. I think this is one of the most important things to admit to ourselves. We can choose how we respond. Are we perpetuating the toxicity, are we easing this person’s afflictions, are we helping anyone by just throwing around the label of a toxic person?

Moving beyond so-called toxic relationships

If we freeze someone out on the basis that they are ‘toxic’, we miss out on the opportunity to expand our ability to practice unconditional love. If we learn to love ourselves and create boundaries in the presence of so-called toxic people, we will rarely experience people as simply toxic. Let’s be clear: love may still instruct us to move on and keep a distance.

But the growth necessary to access that instruction, the attitude with which we’ll make that choice, the way we will communicate that will be grounded on understanding. Yes, we should love ourselves enough, to not let ourselves become punching bags, but let us not dehumanise those who may on the surface seem poisonous but are in fact deeply wounded.

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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It feels like yoga is my life now, however it wasn’t always this way – I had a whole bunch of different jobs before my journey with teaching yoga began, which almost feels like a lifetime ago now! At university I worked at Leicester City football club ?, spent evenings at a local homeless shelter, took high school kids around campus and had summer jobs with Reachout mentoring and Abercrombie and Fitch ? I paid my way through university expenses ? I then went on to work in a number of different roles in schools – both primary (loved) & secondary (didn’t love this) and also worked as a teaching assistant in an autistic provision  – a job I absolutely loved.

BEHAVIOURAL SCIENCE  AND HAPPINESS RESEARCH WORK

I went on to do a masters in Environment and Development at the London School of Economics where I was advised to do a course by professor Paul Dolan on wellbeing happiness and behavioural science – I loved it! It seemed like a completely natural fit for me. Paul became a mentor and I eventually went on to work for his team at the LSE.

Here I learnt a lot about the latest research in the wellbeing and happiness world. This really sparked an interest in exploring these tools for myself.  I decided to do my yoga teacher training (at this point I had been practising yoga for about 8 years) I really loved deepening my practice. 

WORKING FOR THE INTERNATIONAL POSITIVE EDUCATION NETWORK

Whilst on the training I received an email from the Director of Action for Happiness saying I should apply for a job with the International Positive Education Network (I used to bombard Mark with a lot of emails as I wanted to work for him) I applied and got the job at IPEN. Here I got to work with people at the forefront of wellbeing / educational research people really pushing for wellbeing practices such as meditation and resilience building, to be added to curriculums such as Richard Layard, Martin Seligman, Angela Duckworth, Anthony Seldon, Carol Dweck, etc the list goes on (all people with interesting Ted talks) This role taught me a lot about the importance of mental health and wellbeing. This was the springboard for me to leap into teaching yoga full time.

HOW  THESE EXPERIENCES BENEFIT MY STUDENTS

I have really enjoyed bringing in my knowledge of wellbeing into my yoga practice and seeing so many people love and enjoy this spiritual practice. I will continue to keep designing sessions which really aim at providing you with the tools to maximise your wellbeing and life experience. I continue to read about the latest research, learn from many yoga and meditation teachers, take regular courses so that I can keep sharing with you what I learn; from the meditation practices in Nepal to the academic. I really believe these sessions and practices can provide you with tools to transform your inner world to help you reveal your true peaceful nature and develop unconditional love for yourself and others.

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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THE FEAR OF DEATH

This story was shared with me on my first year at the Pullahari monastery where I was learning about the 4 thoughts that turn our minds inwards or to the dharma (spiritual teachings). One of those was the thought of death and impermanence. As I sat in this beautiful shrine room at the end of the first day of the teachings I was overwhelmed, the room felt peaceful but I felt lost, tired and afraid. Here I was in Kathmandu, staying in a monastery with people I didn’t know, my body slowly recovering from food poisoning, and in my first day of teachings I was being asked to imagine myself dying! I remember thinking, what am I doing here? I want to learn to meditate, how is this helpful to me or anyone. 

Upon reflection, these teachings were beyond me,  only now am I resonating with the words and practices given to me 3 years ago. What was fear, sadness and disgust at the words ‘ I will die, you will die’ is transforming to a deeper understanding of what reflecting on impermanence of all things means. I appreciate we are all at different stages in our journeys and this teaching may not resonate with you at this moment but keep an open mind about this practice.

THE PRACTICE

I use this short practice (below) to reflect and meditate on my impermanence and the impermanence of all things each morning:

I find a comfortable position, close my eyes and affirm may this meditation bring about greater peace and happiness for all beings. I then begin to observe my breath, each one different from the one before, flowing through time, always changing, I can’t go back to the breath before. I take my awareness to all the changes happening in my body, each heartbeat, new cells emerging, shifting, changing and dying and being born, I observe my inner world-changing with each breath, I move my awareness to the things around me, my bed, cushion, clothes I am wearing.

Observing things as they are, nothing is really solid and static they are a mass of tiny particles moving around in space. Everything is changing, the world around us, our houses, nature, the air we breathe nothing stays the same, each breath I take there are millions of transformations everywhere. I sit with this thought, observing each moment moving to the next. I see how little anyone can hold on to time, when I find myself going down into a low place I remind myself of this practice, dedicating more moments to loving kind thoughts. (I then dedicate any virtue of this practise to all beings so everyone can find happiness wherever they are).

TO CONCLUDE

Once we move past the sadness and loss that death brings to all our lives, we can come to realise the life and expansion that acknowledging and coming to peace with its existence provides. Death is not a taboo it is certain for us and everyone we know and meet, yet the moment of death is uncertain. Anything we cling too is evanescent as a snowflake. Meditating on impermanence is useful to help us realise the true value of our life and time. Understanding our transience will only illuminate the preciousness of our existence by reducing the suffering of clinging and believing we or anyone truly owns anyone or anything.

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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Anjali mudra  is a hand posture used in daily life and during most yoga practices. You may also know it as Namaste position, prayer hands, or simply pressing the palms together.  Anjali is a Sanskrit word which means, “to offer”, and the term mudra means “seal”. This mudra symbolises a divine offering.

It is used to remind us to honour and celebrate this moment, and to offer unconditional love to all beings including ourselves without there being a need to ‘earn’ it.

It is also practiced whilst saying namaste which is often translated as “I bow to the divinity within you from the divinity within me.”  To see the divine within all of creation is the essence of the yogic practice and that is why this gesture is offered equally to all beings.

How to do the Mudra 

1. Taking your two hands in front of your chest, gently press the palms together.

2. Extend the pressure up through each finger and the thumbs to the very tips.

3. Keep the sides of your fingers touching.

4. There will naturally be a little hollow of space between the centres of the two palms.

5. Relax your shoulders away from your ears.

How to make it a part of your daily life and practice

Reminding yourself of the meaning of this mudra during your yoga practice and in daily life can really enhance your practice.

In daily life, this gesture can be used as a way of bridging inner and outer experiences, when saying grace before meals, communicating our truth within a relationship, or as a means of cooling the fires of stress when feeling rushed or anxious. Anjali mudra reminds us to offer love without conditions and use the gift of life wisely, seeing all beings as the divine.

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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Let’s explore this simple yet effective practice …

Step 1

Find a quiet place, and take a comfortable seated position. Allow the mind to settle on the breath.  Once you feel settled, repeat to yourself 3 times.

Step 2

Think of someone you care about and imagine their presence; repeat 3 times.

Step 3

Take your awareness to all beings living on this earth and repeat 3 times.

You can repeat this practice as much as your heart wants to. This practice is useful for nurturing our compassionate nature as we all are in essence compassionate beings. 

Additional Step if you are experiencing conflict with others. 

Sometimes we may begin to develop jealousy, resentment, bitterness and anger towards others. These emotions are part of us but they aren’t us. If there is a person that you are having a challenging time with, think of that person and repeat until there is less resistance:

May you be filled with loving kindness

May you be Free from suffering

May you be well

May you be at peace. May you be Joyful

How to Take this practice into day to day life

Occasionally, I take this practice into my daily walks. Every time I pass another person  I repeat. 

May you be filled with loving kindness

May you be Free from suffering

May you be well

May you be at peace. May you be Joyful

I hope you find this a practice useful. May you be at peace and may you be joyful. 

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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Whether you’d like to develop a deeper love for a family member, friend or a romantic partner, I hope this post helps you to reflect and transform the way you think about love, so you have more harmonious relationships with yourself and others.

The 4 elements of true love according to the Buddha.  

1) Love and Kindness (maitri – the desire to offer happiness) 

This is the ability to offer happiness to yourself and to others. Relationships shouldn’t be just about our needs and our happiness and what we can gain. If we find it a struggle to offer kindness and happiness in any of our relationships, we must make the effort to develop and cultivate happiness within ourselves.  According to Buddhist philosophy being able to offer another person happiness is a true kindness and a necessary component of a loving relationship.

2) Compassion (Karuna – the desire to remove suffering from other beings) 

Compassion is an energy that can help transform the suffering in us and another person.  It’s important to take time to understand our own suffering and be compassionate with ourselves.  The ability to offer genuine compassion with the desire to remove another persons suffering is necessary for love, this compassion extends to our own suffering too. 

3) Joy (mudita – The desire to bring joy to people around you) 

Loving someone should be a joyful experience for the giver and receiver. Often love gets confused for attachment. First we should aim to cultivate joy within ourselves and then we can share it with others. If you don’t feel joy now that’s ok. Work on developing your own joy, find things that make you feel good, work on your own wellbeing.  Cultivating joy so you can offer it to another is the ultimate act of love. 

4) Inclusiveness / equanimity (Upeksha – the ability to accept everything and not to discriminate) 

In love there is an element of inclusiveness, non discrimination, and no separation, between you and the other person (romantic or non romantic). In this spirit of inclusivity you can’t say ‘this is your problem, you deal with it’, ‘you fix yourself’, ‘this doesn’t suit me anymore’, ‘you aren’t doing what i want you to do’. In love, your problem is my problem, your suffering is my suffering, and your joy is my joy. This inclusiveness runs both ways.  It is important to build equanimity into any relationship and to accept and understand another person without placing conditions for your love.

A Love that Transforms ((Maha Karuna – the great love/ the love of the Buddha)

Any kind of relationship that imagines that we can fulfil ourselves through another person is bound to be problematic and it’s likely to face obstacles. Fulfilment begins within. 

According to Buddhist philosophy if your love has the four of the above elements it will bring happiness into any of your relationships (romantic or non romantic).  If you can nurture these elements within yourself, your love will continue to grow and embrace all of us. Your joy and compassion will become limitless and your love unlimited. This kind of love will continue to grow to become a great love (Maha Karuna) and it will embrace everything in the cosmos. 

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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What is Mindfulness?

Mindfulness has many facets and has become a popular term for meditation, but meditation and mindfulness can be very different practices, meditation is a deeper focused internal practice, while meditation helps us become more mindful, mindfulness is a practice of awareness that can be practiced anytime, anywhere, and with anyone by connecting to the hear and now.

So What is Mindful Yoga?

Mindful yoga  is a way to connect with your body and breath through movement. Mindful movement encourages you to be intentional and aware of yourself while you move. The combination of breath and movement during our yoga practice is designed to encourage you to nurture the mind-body connection that’s so central to mindful movement. So when you’re on the mat, begin to really notice the subtle things like how it feels to move into a cobra pose how your shoulders feel, how the palms press against the mat etc. you will really begin to enjoy the movement even more.

How to take this off the mat

I’ve found being mindful during my yoga practice really helpful. That hour of just being in a class and taking the time away from everyday distractions to really connect with myself has set up good habits while off the mat too.

You can begin to practice off the matt in many ways too …

In your day to day lives start to notice how you stand, how you feel when a breeze catches you, notice the movement of your breath on the train or in a meeting. Really hear the sounds around you while you wait in a queue or in traffic. Notice your heart beat while you anticipate something or get nervous.  Really experience the taste of chocolate, the smell of someone you love,  the sensations of combing your hair, or brushing your teeth etc the list can go on but there is SO much to be fully experienced … So start practicing a little today and see your everyday experiences transform x

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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“You were born to do something great, to inspire, change, create, invent and revolutionise”

We all do.

Maybe many of us suffer from this condition of ‘self exceptionalism’ and when those desires of greatness are not fulfilled we feel down.

We can feel worthless and, god forbid, so unexceptionally ordinary.

We have been conditioned through modern education and the media to believe that our self worth is defined by how intelligent, popular, rich, beautiful, idolised or how greatly praised we are.

From a young age this social construction of success has been conveyed to us as a life to be desired and something that makes us better than others and pretty exceptional.

This may be why an ordinary life and it’s day to day activities seem so inferior. But what if our true unique extraordinariness is finding a way to appreciate the ordinary, and create a life which consists of positive loving experiences with ourselves and others?

By reducing the pressure we put on ourselves to become ‘exceptional’ in the eyes of others, we can begin to enjoy ordinary everyday experiences. This practice of reflection can help us to appreciate that there can be something beautiful and fulfilling in the simple things that we may have previously taken for granted.

Walking through nature, engaging in conversations or listening to the sound of rain can help to create an internal emotional balance within ourselves whilst enhancing our wellbeing and mood. 

Instead of creating narratives that a successful career, a marriage, a faster car or bigger house will make us significant, maybe we can start digging deeper and realise that we are already significant – we are alive on a journey to love, learn, explore and discover.

Over time we may appreciate that something ordinary can be exceptional too.

If you liked this article please leave a comment. If you have an opinion on the topic feel free to share your thoughts. If would like to find out more about our Yoga & Meditation Sessions, feel free to get in touch by emailing me.

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Sounds have a way of affecting us in many different ways, the vibrations, the compositions, the lyrics the emotions of the singer, can all play a part in how we feel. Ever had a bad day and listened to a moving track or just went for a walk and listened to sounds of nature and felt better, maybe a bit more peaceful? – that’s a glimpse into the healing effects of sound.

Sound healing uses the knowledge, experience and research on the effects vocals, vibrations, sounds, specialist healing instruments and self-reflection techniques to help us improve our overall wellbeing.

The popularity of sound therapy is increasing more and more people are experiencing the benefits whether through sound baths, sound therapy sessions or ASMR. However this is not a new phenomenon, it has been used for millennia from Sufi mysticism, kirtans, choirs, bells, chants, music concerts etc all use the power of sound to expand one’s consciousness and possibly transport people onto the path of enlightenment.

What are the benefits of Sound Healing?

There has been research into the many benefits of sound meditation. Benefits include:

• Reduction in stress
• Anxiety control
• Tension release
• Enhance wellbeing & self-awareness
• Improved mood
• A deep sense of relaxation
• Disconnect from external distractions

The Science

An enlightening 2016 study conducted at UCSD with singing bowls has shown powerful effects:

“As compared with pre-meditation, following the sound meditation participants reported significantly less tension, anger, fatigue, and depressed mood”

What’s more, this new research suggests “Feeling of spiritual well-being significantly increased” and “participants generally express feelings of deep relaxation and inner peace following the sound meditation”

Sound Meditation…“may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being”

What is the reason for this?

The effects on mood and physiological changes may stem from:

The resonance and beats produced in sound meditation can put the body into “brainwave states of deep relaxation”

The “action of sound waves on the purported biofield or energy field of the body”

What happens during a Sound Healing Session?

During a Sound Healing or Sound Bath, the mind, body and spirit are bathed in sound promoting a deep sense of well being and inner peace. It is a time to relax, reflect, reconnect and replenish. The sound can create a sense of timelessness, un-attachment, inspiring visions or colours, and can stimulate creativity.

It can also help clear blockages, open chakras and enable healing by re-aligning and harmonising the body by the sound going to where the body needs healing the most. Above all, the sessions can create a deep state of relaxation by calming the mind and releasing tension.

Each event is unique but you will hear a variety of sounds; Gongs, Tibetan instruments, shamanic drums, hang drums, ocean drums, koshi chimes, tingshe chimes and much more., each sound bath is unique. It is channelled to those present in the room and the intention is set at the start according to who is present. These events are a lovely way to get into states of relaxation with a community too.

How can I experience it?

I run a number of Sound with Yoga events where you can experience the power of sound healing and sound therapy for yourself. You can find out more the upcoming events below

If you would like to get in touch to find out more or just wanted to friendly chat to see if Yoga & Sound Healing and Therapy is for you: Feel free to get in touch by emailing me.

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