3 Ways to Rejuvenate Your Space

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creativity, habit change, healing space, home yoga, lifestyle, mind-body yoga, wellness, yoga space, Yoga With Paul

We’ve all been at home a lot more than usual in recent weeks. You’ve probably noticed new things about your home — where the morning sun hits your yoga mat, where to set up your WFH office to get the best wifi signal, the dripping tap or the squeaky door.

This time has reminded me is that our space is important to our well-being. When we are comfortable in our surroundings we feel better, mentally and physically. Those of us fortunate to have a home have a blessing that offers comfort, security and shelter.

Photo by Dan 7th on Unsplash

We can show our appreciate for this privilege by making the most of it, creating a home full of love, lightness and kindness. Here are three ways you can rejuvenate your space.

Fix one thing

There is always something to do around the house, and then something else. It can be overwhelming to know what to do first, so we wind up doing nothing. Break this cycle by choosing just one thing to do: oil the door hinges, get the tap fixed, replace the broken light switch or bathroom tile. Completing one small repair will motivate you to do another (it wasn’t so bad, was it?) Pretty soon, you can build a habit of quickly addressing small issues before they turn into unpleasant tasks.

Repaint your room (or just one wall)

You don’t have to do a full home makeover to perk up your space. Painting just one room or, if that seems like too much, one wall, can lift the whole mood. Even if you don’t change the colour, a fresh coat will brighten the room; if you do want to change the colour, you can conjure a new atmosphere. Chose vibrant colours to increase energy; or cool tones for a relaxing feel.

Buy art

Buying art isn’t the preserve of the wealthy or people who went to art school, and it doesn’t have to be expensive. I’m talking about art in the broadest sense here: something beautiful that moves you in some way. It might be a gorgeous handmade ceramic mug for your morning coffee, a lovely nature photograph, even a piece of stunning fabric to drape a wall or sofa. What matters is that it speaks to you and enhances your space. Sites like Affordable Art Fair, Original Art under £100 or Affordable British Art can help you find pieces that fit your budget and speak to you.

Share your home enhancing tips in the comments!

Give Yourself Permission To Be

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habit change, happy yoga, inspiration, mindfulness, positive yoga, self-awareness, yoga goals, Yoga With Paul

I’ve been thinking a lot lately about how our minds guide us, and the ways they can open new vistas, or get us stuck in a rut.

We are, after all, creatures of habit — both physical and mental. We are brought up with certain values and beliefs and, unless we are conscious of them, we can go through our whole life without ever checking whether they are helpful or harmful.

Photo by Alex Block on Unsplash

The path to true happiness?

One incredibly common belief is that we have to earn the right To Be… to be happy, to be loved, to be successful, to be content, to be satisfied with our lives.

Our culture is predicated on always needing more. This can be material, but it can also be mental and spiritual. We fall into the rut of thinking, “once I have the perfect relationship, I can be happy,” or “once I get this promotion, I will have achieved something,” or “once I really learn to meditate, I’ll be at peace.”

Unfortunately, there is always another there to reach. We can spend our whole life setting up goals then discovering, when we reach them, that there is still one more thing… and trust me, there is ALWAYS one more thing.

It’s not a destination

So we can spend our whole life, running along this road, not feeling prepared or confident or at peace. Or, we can slow down and reconsider our relationship to this never-ending journey.

Sure, there are always going to be goals, but should we allow them to dictate our state of well-being and personal satisfaction? No.

Life is short. We will never achieve it all. What we can do, is learn to appreciate the things we have right now. In the moment.

Take stock, then… relax

Next time you catch yourself getting into this hurry-ahead mindset, pause and take stock. Your goal is important, sure. But so is right now.

• You are already a valuable human being.
• You already deserve mental, physical and spiritual wellness.
• You already have the tools you need to achieve your objectives.
• You already have the capacity to learn and grow. 

Give yourself permission to be yourself, here and now, and pursue your dreams with joy, instead of self-judgment.

Read more: A Short Guide to Mindfulness, Mental and Emotional Harmony

Redefining Comfort Food

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clean eating, comfort food, habit change, healthy food, mind-body, mindfulness, nutrition, yoga food, Yoga With Paul

What makes “comfort food”? We usually think of sweet, rich, fatty, gooey, sticky, crispy things as comfort foods but my guess is that has more to do with habit than comfort.

For many, or most of us, vegetables were the unloved side-dish while “treats” were crisps, cookies or the like. So we learned to associate these sweet, fatty foods with comfort.

Stop to consider how your body feels after a pile of chips, or a big wedge of cake. Do you feel nourished? Refreshed? Energised?

Photo by Monika Grabkowska on Unsplash

Chances are, you don’t. Your body struggles to process the excess, so instead of feeling rejuvenated you feel full — and maybe a bit guilty.

I believe in eating for pleasure. And I believe if we started being mindful about how food makes is feel we might have different ideas about comfort food.

To me, comfort is food that tastes good and also fills you with a sense of well-being. It doesn’t leave you hyper from sugar, or lethargic from too much fat.

Comfort food could be a stir-fry, a jacket potato, a rice bowl, a fabulous salad. It could also, of course, be a slice of vegan coffee cake, or a raw chocolate truffle, or a warm scoop of gluten free crumble. Real comfort food is physically and emotionally rewarding.

Making Positive Mistakes

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habit change, meditation, mindfulness, positive change, positive mistakes, yoga, Yoga With Paul

We all make mistakes. That’s a fact of life. What happens next, though, can have a profound affect on how we feel and act in the future.

Mistakes are a tool that we can use to practice self-awareness and self-forgiveness. When we are mindful, we can identify the root causes of our behaviour. Do you lash out at the end when you’re tired? Do you project your feelings onto others? Do you fail to acknowledge other people’s efforts? Do you forget to apologise when you’re wrong? Observing these actions means that you can change them.

Self-forgiveness goes hand-in-hand with self-awareness.

Once you see the situations or emotions that trigger mistakes, you understand that your action is not because you’re a bad person — you are simply responding to stress. Perhaps not in the most healthy way, but that is something you can address.

This parable is a good example of how self-awareness and forgiveness can turn a mistake into a positive:

There were once two monasteries, each located close to a big city. In one monastery, the students were told that human beings were sinners and that intense vigilance and penance were the only ways the students could avoid their sinful tendencies. In the other monastery, the students were encouraged to believe in their fundamental goodness, and to trust their hearts. One day, a young man in each of these monasteries decided that he needed a respite from monastic life. Each boy sneaked out his dormitory window, hitched a ride to the nearby city, found a party, and ended up spending the night with a prostitute. The next morning, the boy from the “sinner” monastery was overcome with punishing remorse. He thought, “I’ve fallen irrevocably from the path. There’s no point in my going back.” He didn’t return to his monastery and soon became part of a street gang.

The second boy also woke up with a hangover. But his response to the situation was very different. “That was not as satisfying as I imagined it would be,” he thought. “I don’t think I’ll do that again anytime soon.” Then he went back to his monastery, climbed in the window, and was admonished for sneaking out at night. My teacher would say that when we believe that we are sinners, a very small slip can send us spiraling into a pattern of self-destructive action. But when we know, as the yoga sages tell us, that we are fundamentally divine, that we are all Buddhas, it’s much easier to forgive our selves for the bad or unskillful things we do. It’s also easier to change our behavior. So the real solution to our problematic guilty feelings is to recognize, over and over again, the light of God’s love that illuminates our heart.

Next time you screw up, don’t beat yourself up, and don’t ignore it. Take some time to mindfully consider the situation and move towards a positive outcome.

When has a mistake helped you make a positive change? Share your story in the comments.

4 Steps to Eat Right, Now

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clean eating, food for yoga, habit change, healthful food, healthy eating, plant-based diet, yoga eating, Yoga Holiday With Paul, Yoga With Paul

In my last post I talked about the importance of eating well to prepare your body and mind for yoga retreats. But of course, eating well is for every day, not just for holiday!

Eating right can be difficult, though, especially if you feel like you don’t know enough, or can’t afford the time or money to change your diet. The truth is, there are simple ways you can clean up your eating habits, right now.

Eating right on Yoga Holiday With Paul

You don’t have to embark on a diet that is free of this, or loaded with that. You don’t have to measure or weigh or count calories. To begin feeling, looking and being more healthy, you just have to adopt some basic principles.

This advice is from No Meat Athlete, a website about plant-based nutrition for athletes.

For the newcomer or born-again healthy eater, I know of no better source of guidance than the aforementioned Michael Pollan. Pollan is not a vegetarian, and his whole-food-based, local, sustainable approach to eating is adaptable to a variety of ethical and health viewpoints.

What I find most appealing about Michael Pollan is the simplicity of his approach, and the resulting ease of applying his rules.  Start with Food Rules for a quick understanding of all that he teaches, then move on to In Defense of Food for the “why’s.”  A few of his most useful rules-of-thumb:

• Buy foods that are made with five ingredients or fewer.

• Don’t eat anything your grandmother or great-grandmother wouldn’t recognize as food. (Go-gurt?)

• Eat only foods that will eventually rot.

• Eat all the junk food you want, as long as you cook it yourself.

If you follow these guidelines, you’ll surprise yourself with how quickly your eating choices become positive choices. As you get comfortable with this, you’ll see that changing your diet and well-being for the better is a manageable, step-by-step process!

What are your best tips for eating healthy, right now? Share in the comments!

How to be Determined

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#yogaeverydamnday, daily yoga, determination, habit change, how to be determined, mindfulness, yoga, Yoga With Paul

Some days are easy. Life flows. We’re in the zone and it feels natural to aim high and be our best self. Other days, in contrast, it can seem like a huge chore just to face the day and get through without biting someone’s head off (metaphorically, of course).

How can we rise above on days that drag us down? The first and most important thing I’d say is: practice yoga. Daily practice restores, balances, cleanses and grounds us. Even if it is just 15-20 minutes of Sun Salutations, doing yoga every day is a great way to boost your determination.

Determination gives us strength

This Great Performers Academy post had some other interesting ideas on how to stay determined even when life gets tough.

Fight negative thoughts with positive ones

Our willpower is often hampered by negative thoughts. Whenever we have so much will to perform in an excellent way, a negative thought emerges out of nowhere and destroys this strength. To eliminate it, simply think of a positive thought every time the negative one emerges. This helps you to control your thoughts and eventually your actions.

Discover your why

Willpower is fuelled by emotion. It is a motivation to keep going. For you to keep it burning, you need to have a strong why behind it. This is your reason for doing what you have chosen to pursue. Ensure that your why is strong. This will help you to know what to do next.

Postpone irrelevant activities to focus on the relevant ones

Interestingly, postponing irrelevant things can actually help you. This activity can help you to overcome negative things like bad habits and addictions. By telling yourself, “Not now, later,” you can gradually generate the determination to finally kick this bad influence for good. This is vital so as to achieve success in life.

Do not fear

One of the biggest killers of determination is fear. When you are determined, you perform at a high level. However, fear interferes with this process and makes you deliver lower results than is required. As such, you have to be brave and face your fears so as to become more determined.

What is your best advice on how to be determined? Share in the comments!

5 Reasons to Rise Early

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daily yoga, early rising, habit change, life-changing, meditation, nutrition, self-care, yoga, yoga for insomnia, yoga lifestyle, Yoga With Paul

Getting out of a warm bed can be difficult on cold, dark mornings. If you can overcome that initial reluctance, however, you’ll find there are many advantages to getting up early. Why try a new rising routine for a week or two and see how you feel? You might find you have no interest in returning to your sleepy ways.

Rise and shine!

Here are five reasons to rise early.

Yoga

Nothing starts the day off right like practicing yoga. I’ve taught early morning classes for years and it never fails to amaze me how students (and me) can come in bleary eyed and half-dozing and leave 90 minutes later full of energy and enthusiasm. Even if you don’t make it to the studio, 30-45 minutes of self-practice at home will transform your day.

Breakfast

Some people don’t like to eat right after they wake up; some just don’t have time. When you rise early, you give your body time to acclimate to the day, and you have the time to prepare, eat and enjoy a morning meal. This can help keep your blood sugar level during the day and prevent mid-morning cravings or lunch-time binges.

Quiet time

Most of the day is go-go-go. Getting up before everyone else is a chance to have peace and quiet, before beginning your family/work/life routine. You can use this time to meditate, journal, drink a cup of tea, or take the time for self-care. This sets you up for a calm, focused day, instead of feeling rushed and harried.

Sunrise

Sunrise? In London? In November? Are you kidding? I know, it doesn’t seem like there’s much to see most days, but being awake when the dawn breaks gives your mind and body a boost — even if it’s not a rosy pink sky. Simply experiencing the transition from night to day can boost your energy. And on the rare days when the sun lights up the clouds in glorious colour, you’ll be there to see it!

Routine

Getting up early leads to going to bed early, without fail. If you’re someone who has trouble switching off or struggle with insomnia, rising early will help ensure you are tired and ready for sleep. As you adjust to the new routine, the energising benefits of early rising mean you get more done during the day, meaning more time for relaxation in the evening.

 

New Wonder Drugs? Diet and Exercise

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clean eating, diabetes, diet, exercise, Fixing Dad, habit change, healing, lifestyle, weight-loss, wellness, Yoga With Paul

We know that what we eat and how we move our bodies has a massive impact on our health but sometimes we forget what a drastic difference diet and exercise can make.

I was reminded of this by a Guardian article about ‘Fixing Dad’ a documentary film about two grown sons intervening to save their dad who was on the verge of having a foot amputated due to severe Type 2 diabetes. Full disclosure, I haven’t had time to watch the film yet, but just reading about it got me fired up over the importance of food and fitness.

“Dad” is Geoff Whitington who was diagnosed with Type 2 diabetes age 50. A decade later he was so ill and overweight he could hardly walk. As the Guardian sums it up:

In 2014, when Geoff was 62, his sons stepped in with their own special intervention that included a complete lifestyle overhaul, multiple health consultations, family holidays and heart-to-hearts, pacts, promises and pretty much constant rows. Two years later and 45kg (seven stone) lighter, Geoff raced through a 100-mile cycle ride from London to Surrey. He has now been taken off all his diabetes medication as well as his blood pressure pills.

He didn’t just lose weight, or get a little bit more mobile, or survive thanks to medication — he basically cured diabetes. By eating well and exercising. Wow.

It goes to show there is no such thing as too old or too sick. It is never too late to treat our bodies with respect and tap into their natural healing abilities. We’re made to be well. Our system does everything it can to keep going, even if abused with poor food choices, excessive alcohol, smoking, or lack of movement. The more care we take with what we eat, and the more we dedicate to a regular yoga practice and other forms of physical activity, the stronger and happier we can be.

More on Fixing Dad

Changed your health through food & exercise? Share your story in the comments!

 

3 Tips to Make Stress Work For You

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calming yoga, habit change, healing yoga, mindfulness, reframing, relaxation, stress, stress relief, wisdom, yoga, Yoga With Paul

Stress-reduction is one of the many great benefits of yoga. But we can’t avoid all stress, all the time. Sometimes, life is tough. We face big challenges and difficult decisions.

Since it’s inevitable, what if there is a way to makes stress work for you? I read a great article that suggests there is! I highly recommend reading the whole article but here are three helpful tips you can put into action right away.

Don’t Panic, Reframe

Many of the symptoms of anxiety and stress — dry mouth, racing heart — are the same as excitement. And studies have found that when people are put in stressful situations such as public speaking or singing karaoke, telling yourself to calm down can actually backfire.

Instead, those who reframe the situation as exciting and ride the wave of stress are better equipped to handle it.

Treat it as a Learning Experience

With a fixed mindset, you believe that the things happening to you or the way you feel can’t be changed. This fatalistic approach holds you back from being able to change the way you see a situation.

On the other hand, people with a growth mindset see potential failure as a chance to learn. They’re the ones who can turn stress into excitement and find that sweet spot where stress actually enhances performance.

Focus on Your Strengths

So, rather than letting your negative self-doubt run wild, you need to recognize when you’re going down this negative path and stop yourself.

Write down all of the things that counter your self-doubt. Writing strengthens memory, and the more you commit to reframing doubt as confidence, the more you’re able to veer off that ski course you’ve been on.

What is your best tip for using stress to your advantage? Share in the comments!

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