You Are Enough, Right Now

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essays, Heather Havrilesky, meditation, mind-body, mindfulness, What If This Were Enough?, yoga, Yoga With Paul

I came across these beautiful paragraphs in an essay called The Miracle of the Mundane. It’s from Heather Havrilesky’s new book What If This Were Enough? which is well worth reading if these wonderful words are anything to go by.

She doesn’t mention yoga, but what she’s talking about — presence, mindfulness, tranquility amidst the bustle — are mental and emotional states that yoga helps cultivate. Through practice, we learn to trust our minds and bodies and exist in the present moment. With every breath, we connect to ourselves and free ourselves from distraction.

Many of us learn to construct a clear and precise vision of what we want, but we’re never taught how to enjoy what we actually have. There will always be more victories to strive for, more strangers to charm, more images to collect and pin to our vision boards. It’s hard to want what we have; it’s far easier to want everything in the world. So this is how we live today: by stuffing ourselves to the gills, yet somehow it only makes us more anxious, more confused, and more hungry. We are hurtling forward — frantic, dissatisfied, and perpetually lost.

Our bewildered state doesn’t just injure us individually; it impedes our ability to work together for a better world. We can’t stand for justice and effect change until we’ve learned to push away empty temptations, shiny dead ends, and trivial distractions. As long as we’re perpetually assaulted by a barrage of news and tweets and texts, as long as commercial messages and smooth brands and profit-minded discourse are our only relief from our insecure realities, we’ll never develop the ability to live in the present moment. We have to cultivate compassion for ourselves and each other. We have to connect with each other in genuine and meaningful ways. But we also have to relearn how to breathe in the late summer air and feel the sunshine, to admire the swelling pink clouds and shut out the hiss of truck brakes, to sit on the ground and look up at the trees without looking ahead to what we’ll post on Facebook about it.

Read anything inspiring lately? Share your recommendations in the comments!

How To Do: Surya Bhedana

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breath yoga, how to breathe, meditation tips, mindfulness, pranayama, surya bhedana, yoga breathing surya bhedana, yoga teacher, Yoga With Paul

Pranayama is a fundamental element of yoga. Through the breath, we cleanse, refresh, and detoxify the body. Controlling the breath also helps us calm our minds, reduce stress, and learn to remain at peace in difficult situations.

Photo by Max van den Oetelaar on Unsplash

Surya Bhedana Pranayama is a type of breathing where you inhale through the right nostril and exhale through the left.

In Hatha yoga philosophy, each nostril has different energies. The right nostril is linked to your physical energy, so doing Surya Bhedana is a great way to refresh and activate your body. It also aids the nervous system and stimulates the digestive system.

On a mental level, doing Surya Bhedana is a great mindfulness practice.

The steps are simple:

• Block your left nostril.
• Inhale slowly and deeply with your right nostril.
• Block your right nostril.
• Exhale through your left nostril.

As you do this, envision the air circulating in your body, forming a cleansing rhythm that washes through all your muscles, organs, and cells. If you find seated meditation difficult, this is a good practice because you are concentrating on the in and out-breath, and blocking each nostril in turn.

You can do this anytime for two or three minutes to release tension and rejuvenate.

Questions or thoughts? Share in the comments!

Take a Yoga Mini-Break

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#yogaeverydamnday, daily yoga, stress relief, yoga advice, yoga asanas, yoga breaks, yoga practice, yoga tips, Yoga With Paul

Yoga “mini-breaks” are a great way to build your practice when you’re pressed for time.

A lot of students I know struggle to fit regular classes around their busy lives, and then feel bad or get discouraged because they feel like they are falling behind or “failing”.

Hitting the studio for an hour-long Vinyasa class or a 90 minute hot yoga workout is fantastic. It strengthen, stretch and revitalise your mind and body.

But it is not the only way to enjoy the benefits of yoga.

Yoga can happen anywhere and everywhere. And in any span of time.

Time for a yoga mini-break!

A yoga “mini-break” can be 5, 10, or 15 minutes long. Instead of having to block out an hour or two, you can do several short sets of breathing and postures throughout your day, which can easily add up to an hour!

For example, you could begin your morning with five minutes of Pranayama — or do a few minutes to centre yourself before a big meeting.

During the day you can do Tadasana (Mountain Pose) at your desk.

Take a few minutes to do cow and cat, and downward facing dog to relax and invigorate your whole body at any time of day.

If headstand is part of your practice that is a great one to energise and reset your body.

Unwind in the evening with Balasana (Child’s pose) and Savasana. This will release the tension of the day and prepare you for restful sleep.

Just a few minutes with each of these poses throughout the day will provide multiple benefits to your mind and body — without overburdening your schedule.

Yoga “mini-breaks” are a realistic way to do #yogaeverydamnday so give it a try!

 

3 Ways to be Patient

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calming yoga, changing habits, mindfulness, patience, philosophy of yoga, yoga patience, Yoga With Paul

We all need to be patient, sometimes. But modern live seems to demand constant action and movement. We are bombarded with advice on how to be switched on, go for the goal and give 110%. There is so much to do, it is easy to forget the importance of patience.

Learning to be patient is part of the path to developing perspective, calm, and acceptance. It probably doesn’t come naturally though. Patience, like anything else worth doing, requires practice. Here are three ways to cultivate patience in your life.

Breathe

When we get stressed or impatient the first thing that happens is our cardiovascular system revs up. Our heart pumps, our breath comes faster. If we want to stop reacting with irritation, the first thing to do is calm the physical response by controlling the breath. Use your knowledge from yoga and consciously focus on breathing in and out at an equal tempo. You can count to four on the in-breath and four on the out-breath, or choose some other cadence. Breathe calmly and evenly to tell your body there is no cause for alarm.

Imagine

It is human impulse to find targets for our impatience. Sometimes it is something inanimate, like a ticket machine, other times we take our frustration out on the people around us. This not only fuels our bad feeling, it creates a cycle of negativity. To break it, imagine what lies behind the situation. Maybe the person who cut the queue is a parent with a sick child, struggling to get through the day. Maybe the person who squeezes into the Underground and steps on your toes is a future friend (or lover). Sure, it’s a long shot, but we all imagine how things could be. Why not imagine something positive?

Appreciate 

When life seems to conspire against you, take a minute to think of all the way life conspires for you. We are surrounded by so many blessings: materially, emotionally, physically, and spiritually. Yet somehow, it is easier to focus on what we don’t have. That is part of consumer culture, of the culture of “aspiration”. If that works for you, good. If it doesn’t (and I suspect, for many of us, it doesn’t) let it go. Let go of what doesn’t serve you. Instead, genuinely and sincerely embrace and appreciate the gifts in your life.

What is your best tip for being patient? Share in the comments!

 

 

 

Breathe Clean – Natural Air Fresheners

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breath yoga, cleansing, DIY air freshener, essential oils, hypoallergenic, natural air freshener, natural ingredients, Yoga With Paul

Most of us are conscious of what we put in our bodies in terms of food and drink,  as well as the type of cosmetics or grooming products we use. We avoid preservatives, artificial flavours and colours, parabens, and other potentially harmful substances.

But what about the air we breathe? Lots of us don’t think twice about spending time in heavily scented environments, or using conventional air fresheners in our homes or vehicles (though if, like me, you bike most places, that ‘s not an issue!)

Shop-bought air fresheners are packed with chemicals. Scientific American reported:

Some of the most offensive ingredients—volatile organic compounds (VOCs), benzene and formaldehyde—can cause headaches and nausea and aggravate asthma, and have been linked to neurological damage and cancer.

Perhaps even more worrisome, though, are dispersants known as phthalates that cause hormonal and reproductive issues, birth defects and developmental disorders. A 2007 review by the non-profit Natural Resources Defense Council (NRDC) found that 12 out of 14 widely available air fresheners contained phthalates.

This should be enough to get you to put down the spray can and consider alternatives for creating a fresh-smelling home, office, car or yoga studio.

The following super-simple recipe from The Prairie Homestead lets you mix your favourite essential oils into a natural, non-toxic spray that you can feel comfortable using any time, without worrying about the health risks.

DIY Air Freshener Spray Formula:

• 180ml water (I use tap water, but distilled is fine too)
• 2 tablespoons vodka, rubbing alcohol, or real vanilla extract
• One of the essential oil combinations below

Place all ingredients in a 240ml spray bottle, shake well to mix before use.

1. CITRUS MINT AIR FRESHENER SPRAY

• 10 drops wild orange essential oil
• 8 drops peppermint essential oil

2. SWEET LAVENDER AIR FRESHENER SPRAY

• 10 drops lavender essential oil
• 5 drops chamomile essential oil
• Use 2 tablespoons real vanilla extract in place of the 2 tablespoons of vodka.

3. SUMMER CITRUS AIR FRESHENER SPRAY

• 5 drops wild orange essential oil
• 5 drops lemon essential oil
• 5 drops lime essential oil
• 5 drops grapefruit essential oil

For more essential oil combinations, read the original post at The Prairie Homestead.

Share your favourite essential oils in the comments!

3 Ways to Receive

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compassion, gifts, giving and receiving, mindfulness, openness, yoga, yoga giving, yoga unity, Yoga With Paul

Be receptive

We often think of giving purely in terms of being the giver. We’re taught that “it is better to give than to receive” but what about the other half of the equation? We can’t give unless there is someone to receive. Which means that receiving is equally important, and equally worthy of being celebrated. Being a good receiver, though, takes practice.

 

We can cultivate the gift of receiving through yoga, which teaches us three key steps: mindfulness, openness and unity.

Mindfulness

The first step in being a good receiver is knowing our own minds. There are many beliefs and fears that hamper our ability to accept gifts. We can feel we are unworthy, not like the gift, dislike the giver, or worry that there are strings attached. When we feel any resistance to a gift, we need to practice mindfully seeking why that is. We need to challenge our knee-jerk response of non-receptiveness.

Openness

Through mindfulness we can achieve the openness we need to be a good receiver. We cannot hold a gift in a closed hand, and we cannot receive if we have a closed mind and heart. Opening up means setting aside our insecurities (“I don’t deserve it”), ego (“It’s rightfully mine”) and fears about reciprocity (“I can’t repay this”). It allows us to look at the gift itself and the intention behind it. With a mindset of openness we are able to accept things in the moment and in the spirit of kindness.

Unity

Yoga means unity and it guides us to understand that there is no separation between “giver” and “receiver”. As long as we think of them as opposites, we will not give or receive in a true, heartfelt way. The truth is that giving and receiving are united; they are simply different expressions of a single interaction. They are like inhale and exhale: both parts form the breath, the breath could not exist without both.

Received a beautiful gift? Share in the comments!

 

 

 

April Vinyasa Workshop

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Hot Yoga South, London hot yoga, London yoga studios, London yoga workshops, Vinayasa flow, Vinyasa workshop, Vinyasa workshop London, vinyasa yoga, Yoga With Paul

Mark your calendars for Saturday, 22 April, 2-4PM so you don’t miss a one-of-a-kind Yoga With Paul Vinyasa Workshop at Hot Yoga South in Balham, for all levels.

The Vinyasa workshop is a chance to go deeper into the practice and understanding of poses, allowing your body and mind to experience a new level of awareness. They are also a lot of fun. In keeping with Saturday schedule we approach it with a playful attitude. Hey, it’s the weekend! We focus on enjoying the moment and appreciating these two hours as a time dedicated to our well-being and happiness.

We’ll do standing postures and flow to the floor; meditate; practice the breath; and settle into deep relaxation at the end so you leave refreshed and ready for anything.

The workshop is all about connection and interaction. It is for all yogis, at all levels. Just come, participate, and let the good Vinyasa vibes flow!

Yoga – Ask Anything

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ask a yoga teacher, how to do yoga, London yoga teacher, meditation, yoga advice, yoga information, yoga questions, yoga tips, Yoga With Paul

What have you always wanted to know about yoga?

No matter how long you have been practicing yoga, there is probably something that you are curious about, or would like to improve. Maybe you have a question about a particular posture or breathing technique. Maybe you are interested in learning more about meditation and the spiritual side of yoga. Maybe you want to know how yoga influences your health, sleep patterns, or emotional state.

I cannot promise to have all the answers, but I can offer you the best of my understanding from years of studying, practicing and teaching yoga.

Ask a yoga teacher!

Normally students ask me questions in class or afterwards. This one-on-one approach is great for individual learning but the answers only go as far as the particular student.

Questions and answers via the
Yoga With Paul blog can go out
via @YogaWithPaul on Twitter, on the YogaWithPaul Instagram, and beyond, meaning they have the chance to reach more curious yogis.

So if you have a question about yoga, please ask via the comments or Tweet @YogaWithPaul. Your question is a gift to the yoga community — because if you’re wondering, someone else probably is too!

Please reach out and let me know what’s on your mind.

#YWP February Newsletter

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clean food, healing yoga, London yoga teacher, meditation, vegan recipes, yoga advice, yoga newsletter, yoga retreats, Yoga With Paul

The best of Yoga With Paul blog… inspiration, love advice and more 🙂

Namaste.

yoga-with-paul-newsletter-feb-2017

Step boldly!

 

Benefits of Breathing

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benefits of breathing, calming yoga, pranayama, yoga asthma, yoga breath, yoga breathing, Yoga With Paul

You can literally get through anything in your life as long as you keep breathing. There are numerous benefits beyond basic survival though, which we can access through yoga.

Breathing practice in yoga is called Pranayama. There are various types of yoga breathing designed to calm, cleanse, energise and more. You can do Pranayama breathing anywhere so it is a great way to maintain your practice if you don’t have the time or space to do asanas (postures). Here are seven reasons to do Pranayama every day.

 

Increased lung capacity

Regular Pranayama practice increases your lung capacity by making your lungs more flexible and elastic. This can especially help respiratory problems like asthma.

Improved immunity

Stress and toxins attack our immune system, and breathing is a tool to fight them both. When we practice Pranayama we expel stale air and toxins and make way for fresh, oxygenated air. Rhythmic breathing also reduces the effect of stress.

More energy

Pranayama invigorates the body by flushing out carbon dioxide and infusing the bloodstream with fresh oxygen. It is a fast pick-me-up no matter where you are.

Greater mind-body connection

Mindful deep breathing brings us into alignment with our bodies. We become more aware of the function of our lungs, heart, veins and muscles, and how everything works together.

Fewer repetitive thoughts

We can get caught up in mental feedback loops, brains chattering about things we want to do, or wish we hadn’t done. Pranayama grounds us and quiets repetitive thoughts.

Better digestion

Breathing is essential to good digestive function. It provides the oxygen needed to fuel cellular processes and creates a relaxed environment to ease digestion.

Balanced emotions

Pranayama breathing is a great way to keep or restore perspective and balance. When you are overwhelmed deep, regular breathing calms your nervous system and helps you maintain a level emotional state.

Questions or comments? Please share in the comment section