Archivi dei tag: meditation

How And Why Adopting Resolutions Now.

When the holidays are over and you start working or studying again, you want to commit to getting back in shape.

Maybe you ate too much and did little physical activity but it is normal, you have been on holidays!

It could also be an opportunity to take stock of the resolutions taken at the beginning of the year and see where you are.

Often, however, among working or studying and other daily activities, you do not have neither time nor motivation.

How would it be following a program that helps you in achieving your objectives now?

Here are some ideas to help you stick to an easy-to-maintain schedule.

Small daily efforts

Decision taken, this year you will try to use less the car, both because it is a super ecological action and therefore good for the planet, and because you will be forced to find other means of transport to get around. You will also strengthen your body without realizing it.

Ready to include some physical activity in your daily life?

  1. Do not park the closest possible to the shop entrance. Park further away and take a stroll.

2. Stop taking the elevator if you live or work on a relatively low floor.

3. Get around by bike or on foot.

4. Don’t have your shopping delivered to you, do it yourself.

5. Go and buy a sandwich at lunchtime on foot. It allows you to relax a bit, change air and walk.

6. Go for walks of at least 30 minutes at least once a week (I walk at least 30 minutes every day, but I suffer from the restless legs syndrome – RLS). You can walk on the street, in the nature, on the beach, alone or with friends. The important thing is to walk.

7. Buy a Pilates ball and sit on it to watch your favourite TV series, movie, or whatever you like.

As you can see nothing strange and impossible! Start introducing one habit at a time and you will soon find your shape again with a minimum effort. To help you out, you can use an app or a bracelet that monitors your activity like a real coach.

Little efforts at home

We know that sometimes it is hard to find time to go to the gym. Why not doing some physical activity at home then? You can buy accessories that allow you to do some gym without leaving your place, such as electro-stimulators, vibrating platforms or abdominal belts, which tone the muscles by causing contractions. You can also follow some exercises online, YouTube offers them of all kinds. You can do Yoga to relax the body without forgetting the muscles, meditation and relaxation, perfect for learning to breathe deeply and to use breathing as a method to fight stress and anxiety. 10 minutes every morning when you wake up will be good for you. Find a trainer you like, subscribe to their channel and receive notifications every time they upload a new video.

Photo by Wee Lee on Unsplash

Small efforts on the plate

Holidays are sometimes synonymous with excess. To get back in shape you need to fill up on vitamins. Start the day with a smoothie or fresh fruit juice. Then continue with a healthy, non-fat lunch of seasonal vegetables. It will help you regain your shape.

You can also drink a glass of warm water in the morning on an empty stomach to stimulate metabolism, detoxify the body and facilitate digestion. Add some lemon and it will be tasty.

So, are you ready for this little revolution?

Photo by Chris Lawton on Unsplash

5 Effective Ways to Relax Yourself

Do you feel the need to relax but don’t know which relaxation method to choose? Here are some of my favourite ones! You have to just choose the one that inspires you the most.

Method 1: mindful breathing.
Obviously it is not our normal way of breathing, which consists of inhaling and exhaling without even realizing it. It is a conscious breathing, to which you have to pay attention.

How does it work? Sit where you want, on the floor, on a chair, on the sofa. Begin to inhale through your nose by inflating your belly. Slowly breathe out through your mouth, emptying your belly (it’s also a good exercise for your abs). Just focus on the air flow that passes through your body. You will see that your breathing slows down and your body slowly relaxes. The ideal would be to practice this type of breathing at least three times a day. You can do it everywhere, you always breath, you only need to do it mindfully. One minute of deep, conscious breathing will help you to relax.

Method 2: meditation.
I am not referring here to transcendental meditation, but to meditation in full consciousness (mindfulness), accessible and easy to apply. Meditation helps you take care of yourself and your mind, allowing you to be aware of the “here and now”, moving away from stress and problems.

How does it work? Close your eyes and concentrate on the sensation of the air going in and coming out from your nostrils. Try not to be distracted, and every time you notice that your mind is wandering, focus back your attention on the breath. A meditation session can last a few minutes for beginners and hours for the more experienced. If you are a super technological type, you can try apps that guide and follow you during your meditation journey. It would be ideal practising this type of meditation a few minutes several times a day.

Method 3: massage
Massage eliminates tension and provides a feeling of serenity and super pleasant well-being. So if you have the chance, get a massage. Your stress will disappear. If you don’t find anyone among your family or friends that can massage you (in these confinement times you cannot go to a wellness centre), you can take massage devices, which you can use for the neck, feet, back or head. There are also armchairs that do massages and even a mask that gently massages your eyes and makes you look and feel perfectly rested! A simple solution for the feet could be crushing and rolling tennis balls. It is almost like having a reflexology session. Give it a try!

Method 4: Yoga and Pilates
They are two similar disciplines and are both helpful for your physical and mental health. While Yoga focuses on the physical and mental connection, Pilates is more similar to a sport that, however, makes us use deeply the muscles of our body.

Method 5: aromatherapy
Aromatherapy uses the aromatic essence of plants to prevent, cure or relax. In the latter case, you can use an essential oil diffuser that allows the atomization of the oils and their diffusion in the home environment.

What oils can you use to relax? Here are some that I like very much:

  1. Lavender essential oil: it has sedative and calming properties and allows relaxation.
  2. Neroli essential oil: it reduces stress and fights insomnia and tension.
  3. Marjoram essential oil: it regulates emotions and protects you from fears.
  4. Grapefruit essential oil: it combats stress and helps you resolve doubts.
  5. Mandarin essential oil: it is relaxing and sedative.
  6. Scots pine essential oil: it helps you control emotions.

Here are my favourite relaxation methods. Choose the one you like most and, if you like, let me know. You can even choose more than one because taking care of yourself is the best thing you can do!