The Gift of Metta

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Christmas spirit, healing yoga, holiday yoga, loving kindness meditation, metta meditation, yoga, yoga meditation, yoga teacher, Yoga With Paul

Just a short post to share the gift of metta, which means loving kindness.

This beautiful meditation cultivates loving kindness for ourselves, our loved ones, those who we struggle to love, and all living beings. Do it today, do it every day… Namaste.

Photo by Mike Labrum on Unsplash

There are many versions of the meditation. This is from 5809Yoga.com

This prayer traditionally is repeated four times:

• First to oneself
• Then to someone it is so easy to love
• Next to someone who needs a little more love
• Lastly, to all beings everywhere

Metta Meditation

Say first to yourself:
May I feel protected and safe.
May my heart remain open.
May I awaken to the light of my true nature.
May I be healed, and be a source of healing for the world.
Thinking of someone it is so easy to love.
Draw this person close to your heart & your mind and send them metta:
May you feel protected and safe.
May your heart remain open.
May you awaken to the light of your true nature.
May you be healed, and be a source of healing for the world.
Next, thinking of someone who needs a little more love.
Draw this person close to your heart & your mind. Send this person metta:
May you feel protected and safe.
May your heart remain open.
May you awaken to the light of your true nature.
May you be healed, and be a source of healing for the world.
Lastly, to all beings everywhere:
May we feel protected and safe.
May our hearts remain open.
May we awaken to the light of our true nature.
May we be healed, and be a source of healing for the world.

Wishing you a joyous Christmas, Hanukkah, Winter Solstice or whatever you observe!

4 Steps to Avoid Holiday Weight Gain

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daily yoga, healthy eating, healthy habits, holiday weight, holiday yoga, hot yoga, routine, sleep habits, weight-loss, yoga practice, Yoga With Paul

Holiday weight gain is hard to avoid. It’s cold, we’re busy; mince pies, mulled wine and multi-course dinners are everywhere, not to mention the party nibbles and hangover breakfasts. In short, it is easy to put on a few pounds over the holidays. However, with these four steps it is possible to avoid holiday weight gain without abandoning the social circuit or sticking to carrot sticks. Here’s how.

Eat

The problem with gaining weight over the holidays is not that we eat too much, it’s that we eat too much of the wrong things (and then compensate by cutting back elsewhere). This year, make a rule that you eat three healthful meals a day. Think soup, chili, stews, veggie curries, rice and beans — anything that is filling and nutritious. When your body has everything it needs it won’t crave junk, meaning you’ll be able to have a few bites of this or that Christmas treat and not feel deprived.

Sleep

It isn’t just extra calories that trigger weight gain, it’s how our body processes the energy we put in. The best way to keep your hormones and metabolism on track is to be sure you have enough sleep. When you’re sleep deprived, your body tries to compensate in all kinds of ways, including increased appetite and fat storage. It can be tempting to burn the candle at both ends but making rest a priority will make you happier and healthier.

Yoga

Moving your body is essential. Right now it is so tempting to stay bundled up and hunker down. Don’t! Every single day you go to the studio is a different day than if you don’t. You will work, energize, cleanse, and align your body. Yoga will keep your digestion on track, your skin glowing, your muscles toned, and your mind at peace. If you absolutely can’t make it to a class do 20-30 minutes at home. You’ll feel the difference.

Repeat

Creating a routine is one of the best ways to get through the holidays with your waistline and sense of good cheer intact. Try to get the same amount of sleep every night (even if it’s a bit less than normal), go to the same number of yoga classes each week if possible and, of course, eat! You’ll be amazed how how good you feel come January.

Share your best tips for maintaining your weight during the holidays in the comments!

 

4 Yoga Poses for Digestion

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Bikram postures, cobra pose, holiday yoga, hot yoga postures, London yoga, wind-removing pose, yoga digestion, yoga teacher, Yoga With Paul

Digestive upset is common in December. By the time you’ve hit the end of the festive run of roast potatoes, mince pies, turkey, bread sauce, chocolates, trifle and whatnot you may be feeling heavier than usual, or suffering from bloating, indigestion, or constipation…

Whatever the issue, doing these four simple yoga poses will soothe your system, boost digestive function, and help you feel more like yourself.

Wind-removing pose: Do this any time to gently stimulate your digestion and encourage elimination. If you’re doing it at home, hold it for longer than you would in class, breathing mindfully and deeply to get the best massage for your colon.

Hands to feet pulling pose: This is another wonderful massage for your internal organs. Pulling your body tight against your thighs means no room for light or air anywhere on the outside, and no room for excess on the inside either! Bend your knees as much as you need to to keep a good compression between your abdomen and thighs.

Cobra pose: Lying on your belly puts gentle pressure on your stomach and digestive system, encouraging the movement of any trapped wind. As you rise, really contract your back and leg muscles to strengthen this massage.

Savasana: Embrace the benefits of stillness. Whether you’ve over-eaten, drunk too much, or simply gotten stressed out by everything, taking a few minutes to relax in corpse pose, breathing evenly in and out through your nose, is a great way to calm the body and bring it back into balance.

How do you combat Christmas pudding syndrome? Share in the comments!

Remain In Bliss

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Christmas, holiday yoga, meditation, vinyasa yoga, yoga poem, Yoga With Paul

Wishing all of you – my friends, students, fellow yogis, fellow travellers in this life – a wonderful holiday. May you live in bliss today, and always.

Peace & love … Paul

‘Bliss’ by Rabindranath Tagore

Remain in bliss in this world,
Fearless, pure in heart.
Wake up in bliss every morning,
Carry out your duties in bliss.
Remain in bliss in weal and woe.
In criticism and insult,
Remain in bliss unaffected.
Remain in bliss, pardoning everybody.

Giving Just a Little More

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giving, holiday yoga, hot yoga, London yoga, mindfulness, vinyasa yoga london, yoga practice, yoga studio, yoga tips, Yoga With Paul

Yoga is a practice where the more you give the more you get: on the mat, and in daily life.

Stepping into the studio is an opportunity to push yourself and find new reserves of energy, flexibility, mindfulness. Yoga teaches us that the harder we work and the more we give, the greater the benefit.

Taking that awareness out of the studio and into our lives is a whole new way of seeing the world. We learn that the more we give, the more we grow; the wider our horizons get.

This holiday season, if you’re running around shopping (or sitting at your computer, clicking away) take some time to think about what giving means — and the ways that giving enriches both the giver and receiver.

Material gifts are only one way of expressing love. Maybe this year, instead of giving things, you can give experiences: take a friend for a special lunch, spend a day with a relative you don’t see often, volunteer at a local charity for a few hours. The most valuable gift one person can give another is love, time and attention.

If you get caught up in the stress of trying to buy the perfect gift, stop and breathe. Giving is like yoga: a practice. Cultivate generosity and kindness every day and you’ll be surprised at how rich giving can make you feel.

Suggestions for non-material gifts? Volunteer opportunities? Ways to give back? Share in the comments!

 

24/7 Yoga

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holiday yoga, mindfulness yoga, stress yoga, yoga advice, yoga lifestyle, yoga unity, Yoga With Paul

This time of year, especially, it can be hard to find time for yoga. Or so it seems. But the truth is, we can practice yoga 24-hours a day, 7 days a week, if we choose.

Yoga means “unity” and the first step towards a 24/7 yoga practice is erasing the separation between yoga and not-yoga.

When does your yoga practice start: When you put on your costume? When you lie on your mat? When we begin the first breathing exercise?

When does it finish: After savasana? After a shower? When you walk out the studio door?

Instead of thinking of yoga as something we do, at a specific place and time, we must open our minds and hearts to yoga as a way of being.  If we choose, we can practice yoga from the moment we wake up to the moment we fall asleep. We can choose to be mindful as we eat, commute, work, socialise, and especially as we practice physical asanas.

Rather than rushing through our days with stress, anxiety and frustration, we can face every situation with the calm of yoga. We can accept every situation as a small but integral part of the unity of our existence.

Yoga is always available. It is as big as we allow it to be. During the busy weeks of the holidays, let yoga permeate every part of your life – and see what happens.

Share your experiences of the bigness of yoga in the comments.

 

Yoga Holiday With Paul Memoir

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8 limbs yoga, Bikram yoga, healing yoga, holiday yoga, hot yoga retreat, vinyasa yoga, yoga getaway, yoga holiday Portugal, Yoga Holiday With Paul, yoga meditation, yoga retreat, Yoga retreat abroad, Yoga With Paul

We had a brilliant week on the Yoga With Paul 2015 retreat. I’m happy to share some of the photos and words from our fantastic group of yogis … The following is an excerpt from our Yoga Holiday With Paul 2015 Memoir. Hope you enjoy it and plan to join us next year!

The theme of this year’s yoga holiday annual is the eight limbs of yoga:

The retreat was another wonderful week of growing, learning and enjoying life to the full with old friends and new. This year the memoir looks at how the retreat embodied the eight limbs of yoga – and offer suggestions for you to grow in your yoga practice through the coming year. Enjoy the words, images and inspiration!

THE EIGHT LIMBS OF YOGA
Yama – ethics
Niyama – spiritual practice
Asana – physical practice
Pranayama – control of the breath
Pratyahara – withdrawal of the senses
Dharana – concentration
Dhyana – meditation
Samadhi – super-consciousness

The eight limbs of yoga are a progressive path to enlightenment. Each cultivates a different part of the mind, body and spirit, taking you deeper into the practice.

What the Yogis have to say:

The retreat always confirms that yoga is a joy and necessity. -Claire

It was perfect for getting away from the everyday and focusing on improving my practice whilst being in a relaxing environment with great company and lovely food and drink. -Su

It has changed my regular practice as know I find myself correcting my posture and repeating what I learnt from the retreat. -Kay

On day three I nearly walked out of morning practice as my body was aching all over and I felt total frustration. I was so tired and my muscles were screaming too much yoga!” What was I thinking? Am I mad? I kept on looking around the room comparing myself to the others and felt almost anger how rubbish I was. I was close to tears. It was only that evening, after Paul told me that we are all different, our bodies have different strengths, flexibility and pointed out that some people were practicing for over a decade that my attitude and way of thinking changed. I approached next day’s practice with renewed enthusiasm and my oh my!
what a class it was! -Kamila

I arrived tired and exhausted from working and during my stay I recharged my batteries and felt a calmness and relaxation which has lasted long after the holiday.
Paul is a very calm instructor who makes you feel relaxed. He would remind us to breathe deeply before stretching and turning. He is funny and engaging. I thoroughly
enjoyed the sessions. -Rung

I gained a deeper connection with practice, enlightenment and relaxation. -Paul B

I visited the beach a few times and enjoyed swimming in the sea. The accommodation was surrounded by scent-filled fruit orchards and we were very privileged to enjoy excellent food. -Rung

Paul has an amazing presence, the way he works and feels the room – a spiritual energy. He has the ability to command attention without having to speak, a truly gifted instructor. Paul’s classes are always challenging but fun. He encourages everyone to push themselves just that little bit more at every class, it’s Yoga practice – practice makes perfect! -Elke

During the retreat I felt very refreshed, relaxed and happy. Afterward I missed the retreat, but used the meditation learning to bring me back to a place of peace.-Vibeka

If you’d like more information, please contact us on yogaholidaywithpaul@gmail.com or via Twitter

Summer In London Top Tips

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beach yoga, Bikram yoga, holiday yoga, hot yoga, London events, London things to do, London yoga teacher, summer yoga, yoga London, yoga park, yoga retreat, Yoga With Paul

We’re blazing through summer… Lots of you are going to be away on holiday. If you’re still in London, I’d love to know your top tips and plans for August.

Here are some ideas:

London Yogathon – Outdoor Yoga
Join your fellow yogis for an outdoor yoga event on 22 August in Victoria Park. #RiseForACause is part of a string of worldwide yogathons that raise money for Care for Children, a charity that provides education for children in India.

Visit to Yogathon.org to sign up

Vivienne Westwood: Cut From the Past

Alexander McQueen: Savage Beauty at the V&A whetted my appetite for fashion. And what better than an exhibition of another rebel icon designer – Vivienne Westwood? Cut from the Past brings together for the first time a number of her ground-breaking designs, and explores the collections that proved to be her turning point both critically and commercially.
Danson House, a restored Georgian villa, provides a tailor-made backdrop to the exhibition which highlights Westwood’s seminal work of the 1990s which was influenced by the 18th century. Her passion for 18th century design is also reflected in some earlier pieces from the ‘Cut, Slash and Pull’ and ‘Mini Crini’ collections, and the ‘Seditionaries’ Collection.

Urban Beach
The Urban Beach at Royal Docks is a fun alternative to an actual beach holiday!

London Craft Beer Festival
Even the most dedicated yogi needs to unwind occasionally, and the London Craft Beer festival is a great place to have a few cool, creative beverages on a hot day. Check it out from 13-16 August.

What are your top tips for London in August? Please share in the comments or Tweet @yogawithpaul

The Yoga Holiday With Paul Experience

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best Bikram holiday, Bikram for beginners, Bikram yoga, Bikram yoga abroad, Bikram yoga retreat, holiday yoga, hot yoga holiday, hot yoga retreat, yoga holiday Portugal, Yoga Holiday With Paul, Yoga With Paul

Yoga Holiday With Paul 2015 is coming soon: 19-26 June. If you’d like to be part of a sun-drenched week of Bikram yoga, beaches, delicious food, new friends, meditation and inspiration email: YogaHolidayWithPaul@gmail.com

Yoga Holiday with Paul

Here is what some of the class of 2014 had to say:

It made me think more about alignment rather than relying on the mirrors and thinking about
other postures that are not covered in Bikram. ~Su Pang

Love love love Vinyasa flow as this is what I have started doing at home. It was brilliant to take

A gorgeous evening meal

a class with Paul. ~Jane Sharp

The Vinyasa flow and yoga with music classes truly highlight the beauty in practicing as you can
feel your soul in your movements. ~Claire Farrell

Bikram with music was awesome! I am not sure why it isn’t used all the time. The choice of music was great. Now when I hear those songs my mind wanders off to remembering the retreat and
I always am smiling. ~Nikki Taylor

To reserve your place or for more information email: YogaHolidayWithPaul@gmail.com

YHwP Class of 2013

Self-Practice Sun Salutations

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asanas, holiday yoga, hot yoga London, how to do sun salutations, London yoga, sun salutation, surya namaskar, yoga poses, yoga retreat, yoga self-practice, yoga tips, Yoga With Paul

Sometimes it is difficult to get to a studio to do your yoga practice. We all run into days where classes just don’t fit, but that doesn’t mean giving up yoga altogether.

You can do sun salutations (Surya Namaskar) anywhere, with or without a yoga mat.  They are the perfect way to ground yourself and maintain your practice when you’re travelling, away from your normal yoga studio, or simply have limited time. For example, on the Yoga Holiday with Paul retreat I make sure to do my own yoga practice each morning.

Completing five to ten rounds of Surya Mamaskar will give you the satisfaction and benefits of doing a class.

Remember to always focus on the breath and move calmly. As you become familiar with the sequence it can be a very deep moving meditation.

This Yoga Journal article has more details on the benefits of sun salutations.

How do you keep up your practice when you’re pressed for time? Share in the comments!