Many of us have the desire to take action to help our communities and the world but get stuck on where to start and what to do.
Here are 5 steps you can take to change the world for the better:
1. Start with yourself:
The first step to making the world a better place is to work on yourself. Identify areas where you can improve and take action to become a better person. This can involve things like volunteering, donating to charity, or making lifestyle changes to reduce your carbon footprint.
2. Educate yourself:
Knowledge is power, and educating yourself about the issues facing the world is essential to making positive change. Read books, attend lectures and conferences, and engage with people who have different perspectives to gain a better understanding of the issues.
3. Take action:
Once you have educated yourself about the issues, it’s time to take action. This can involve things like volunteering your time, donating to charity, or advocating for change. Find an issue you care about and get involved in efforts to make a positive difference.
4. Be a role model:
One of the most effective ways to make the world a better place is to be a role model for others. Set a good example by living a life that reflects your values and principles. This can inspire others to do the same and create a ripple effect of positive change.
5. Spread kindness:
Finally, spreading kindness is a simple but powerful way to make the world a better place. Small acts of kindness can have a big impact on the people around you and create a more positive, compassionate world.
Remember, changing the world is a process that takes time and effort. But by taking these steps, you can make a positive difference and inspire others to do the same.
Gardening can be a wonderful way to connect with nature and cultivate a sense of peace and mindfulness.
Here are ten tips for making the most of your gardening experience.
1. Begin with intention: Before you start gardening, take a few moments to set an intention for your time with the soil. This can be as simple as taking a deep breath and thinking about why you are choosing to garden. Perhaps you want to connect with nature, find peace, or grow your own food. By setting an intention, you are more likely to stay focused and present throughout the process.
2. Take your time: Gardening is not a race; take your time and enjoy the process. Slow down and take in the sights, sounds, and smells of the garden. Be present and engaged in each task, whether it’s planting seeds, weeding, or harvesting.
3. Connect with the Earth: Gardening is a great way to connect with the earth and all its living beings. Take time to notice the insects, birds, and other animals that visit your garden. Appreciate the natural beauty around you and find ways to give back to the Earth.
4. Practice Gratitude: As you work in the garden, take time to express gratitude for all the gifts it provides. Give thanks for the soil, the water, the sun, and all the plants that grow. By cultivating gratitude, you can bring a greater sense of joy and contentment to your gardening practice.
5. Embrace Imperfection: Gardening is a process that involves trial and error. Not every seed will sprout, and not every plant will thrive. Embrace imperfection and view failures as learning opportunities. Remember that even the most experienced gardeners make mistakes.
6. Listen to your Body: Gardening can be physically demanding, so be sure to listen to your body and take breaks as needed. Stretch before and after gardening, and stay hydrated by drinking plenty of water. Pay attention to any aches or pains and seek medical attention if necessary.
7. Use Eco-Friendly Practices: Gardening can be an eco-friendly activity if you choose the right practices. Use organic fertilizers and pest control methods to minimize harm to the environment. Compost food scraps and yard waste to create nutrient-rich soil. Consider planting native plants to support local ecosystems.
8. Share Your Bounty: Gardening can be a great way to connect with your community. Share your bounty with friends, family, and neighbors. Consider donating excess produce to local food banks or community gardens.
9. Learn From Others: Gardening is a rich and diverse field with many different techniques and philosophies. Take time to learn from other gardeners by attending workshops, reading books and blogs, and joining gardening clubs.
10. Find Joy in the Process: Finally, remember to find joy in the gardening process itself. Don’t focus solely on the end result (a beautiful garden or bountiful harvest), but also on the experience of connecting with nature and cultivating mindfulness. Enjoy the simple pleasures of digging in the dirt, feeling the sun on your skin, and watching your plants grow.
Stress is a normal part of work. No matter how much you avoid it, factors like heavy workloads, long hours, and tight deadlines cause stress. Over 61% of employees stated that stress caused them to experience tiredness and loss of control, leading to low productivity and inadequate performance. Additionally, stress harms your health. It increases blood pressure, causes headaches, and decreases immunity. If left unattended, you may experience fatigue and develop chronic conditions like heart disease. Learning to set boundaries and is crucial when learning to give yourself permission to relax.
Here are a few ways to start:
Learn to set boundaries
Creating boundaries prevents you from over-committing. Being productive and helping others is good, but too much will stress you out. This is where the importance of saying no and setting boundaries comes in.
Say no to responsibilities that aren’t part of your job description. Although you can occasionally accommodate requests, ensure these won’t eat into your personal time or add stress on top of your accepted tasks. Lastly, manage your time properly, especially when working on difficult projects. You can talk to your project manager since they’re responsible for delegating tasks and adjusting schedules and targets as needed. As such, they can help you and the team develop arrangements that ensure you don’t work longer than the required office hours. Paid overtime is tempting, but losing sleep and getting burnt out due to extra work only harms you in the long run.
Get some time off
Taking vacations or time off from work can bring guilt because you’re “wasting time.” However, this is not the case. It’s important to have your vacation when needed to avoid burnout. Reluctance to take time off will damage your health and workflow. When you work while burnt out, you won’t be able to give your best, which may result in numerous mistakes.
Consider scheduling your time off at the start of the quarter or month. This sets your vacation in place, so you’re guaranteed to use them up by the end of the year. In terms of activities to do, try spending time outdoors. Nature relieves stress, increases productivity, and boosts your mental energy. These will wash away all the work stress and make you feel refreshed when you get back. Consider our True Nature retreat to immerse you in the great outdoors through educational tours, yoga, and service projects.
Organize your workspace
You may not notice it, but a cluttered workspace decreases focus, increases confusion, and creates tension. Your brain gets overwhelmed by objects unrelated to your tasks, leading to stress. This highlights the connection between health and cleaning. Organizing your workspace brings feelings of control, increases focus, and improves mood—helping you relax.
Keep your space tidy by keeping unnecessary clutter in drawers and organizers. Only have the necessary items on display, like pens, notepads, and paperwork. Make it a habit to clean your space after work hours to remain consistent.
Take short breaks
It’s tempting to take advantage of productive streaks. After all, who would want to stop working when they have the energy to go for hours? Nonetheless, it’s crucial to take a rest. A study found that short breaks help boost energy. Experiment participants who took micro-breaks (around 10 minutes) performed better on tasks than those who worked continuously. Research suggests that breaks encourage the flow of new ideas and improve focus.
Set a reminder on your computer to take breaks, so you don’t forget. Read a book, solve a crossword, or refill your mug. Do something that’s not work-related for a few minutes to energize yourself. Stress has immense physical and mental consequences. To relax, remember to set boundaries, use your time off, take breaks, and tidy your workspace.
ABOUT THE AUTHOR
ELIZABETH TREVINO
I am a freelance writer with a knack for wellness, travel, and nature articles. In my free time, I like to read classic books and attend pilates classes. I also enjoy tending to my home garden as a nature and wellness enthusiast.
Cyndi Bulka Powers is a Health & Wellness coach and has been a Yoga teacher for nearly 30 years. She owned a successful yoga studio for 15 years where her yoga classes, workshops, and retreats touched thousands of lives all around the world. Her teaching philosophy is kind and clear so she can meet students where they’re at, regardless of experience, age or physical condition.
Cyndi encourages a non-competitive & welcoming atmosphere where everyone can thrive. With a strong background in anatomy, therapeutic Yoga and Thai bodywork, she’s keen on offering adaptations for whatever limitations you may have.
She is a mom to two wonderful adults, Nana to four beautiful grandkids, and partner to a wonderful man who is her best support. Three fur babies, an 1100-pound horse named Dak, an 11 pound dog named Lucie and a tamed feral cat named Stumpy are regular companions. When she’s not at the barn or on the end of Lucie’s leash, you can find her hiking the local greenways and trails, piddling in her organic garden or cooking up something fresh and healthy in the kitchen.
* * * * * * * * * * * * * * * * * *
Find your Flow with Cyndi in Panama
There’s nothing quite as relaxing as a tropical island surrounded by blue sea, where time evaporates & the rhythm of nature paces your days. Bastimentos invites you to immerse yourself in its tranquil, healing blue waters & delight in the freedom and playfulness it offers.
Water is healing & connects us to a sense of inner fluidity that we can use to deeply restore. This is our theme for the week.
Imagine swaying on an hammock with a soothing island breeze, walking white sand beaches, napping in the shade, playing in the clear blue waters as you snorkel, kayak or paddle board. Join Cyndi this May 2023 to find your flow in our newest retreat location, Panama!!
If you decide to add a little Zen to your life, know that both your body and mind will benefit from
it. To do it, get up early, exercise regularly, take a breath, practice meditation, etc. Incorporating
Zen into your life will bring you many benefits. Then you will realize that you have improved
focus and concentration, got a calm mind and inner peace, and improved insight.
Incorporating Zen into your life doesn’t have to stop when you go on vacation. Choose
destinations that offer some Zen activities. Below you can find out more about Zen activities you
can do on vacation. Accordingly, make an effort to find tourist destinations that offer such
activities.
Keep reading to find the ultimate guide to incorporating Zen into your life while traveling.
Meditation
Meditation is one of the most famous Zen activities. Therefore, look for places to rest where you
can practice meditation unhindered.
Meditation gives you a sense of peace, calm, and balance. Practicing meditation improves your
overall health and emotional well-being. In addition, through meditation, you can relax and learn
how to cope with stress. Meditation helps you stay focused, improve concentration and keep
inner peace.If you want your vacation to be relaxing and to return home with a lot of energy, meditation is an
excellent activity that you can practice on your vacation. This Zen activity will allow you to get a
home ready for new business ventures.
To incorporate Zen into your life while traveling, choose destinations that offer excellent places
for meditation. Those places usually are located in remote areas where you will practice
meditation in complete peace. Deserts in forests, banks of rivers, or streams are the best places
for meditation. When deciding where to spend your vacation, consider this.
Golf is an entertaining Zen activity. If you want to spend a relaxing vacation and incorporate Zen
into your life while traveling, choose places that have golf courses.
Golf as a Zen activity involves playing with a relaxed, clear, and focused mind. The key to
success in golf is the ability to quiet your mind and focus on the shot. A great time to play Zen
golf is on vacation. Golf will help you relax, have fun and recharge your batteries.
Playing golf will relieve you of stress caused by various factors. Playing golf individually or in a
group is a great way to forget your problems and spend quality time.
A vacation that will include playing golf every day is great for those who want to incorporate Zen
in their lives while traveling. Therefore, when choosing vacation destinations, choose those that
offer golf courses and golfing. There are many such places around the world. If you decide to
visit Arizona, don’t forget to book the best Scottsdale golf packages. You will relax, have fun and
return home full of energy!
Yoga
Yoga is a Zen activity that includes breathing techniques, mindfulness, and yoga pose. This
activity involves focusing attention on the present. People who regularly practice yoga aim to
calm down the mind.
Yoga helps in improving flexibility, strength, and balance. Through yoga, you will improve your
overall health. Also, it helps you to relax, relieve stress, and sleep better.
Therefore, if you plan to spend your vacation relaxing through yoga, find places that offer such
opportunities. Costa Rica, India, Argentina, and Thailand – are countries considered the best for
yoga retreat vacations. Therefore, if you want to incorporate Zen in your life while traveling,
choose places offering the possibility of practicing yoga.
The art colony represents the exchange of artists’ ideas with each other in one place. If you are
an art lover and it is something that fulfills and calms you, choose a vacation where you can
admire various works of art every day. Whether it is Italy or France, and regardless of whose
works, such a vacation will be relaxing for you, and you will be able to recharge your batteries.
When choosing a destination for your vacation and your passion is art, find ones that will allow
you to enjoy various artworks every day. That way, you will incorporate Zen into your life while
traveling and feel relaxed and fulfilled after your vacation.
Wrapping up
Incorporating Zen into your life while traveling will bring you many benefits. Therefore, choose
destinations where you can perform Zen activities such as meditation, yoga, golf, or admire the
art colonies, and the like. Get home relaxed with recharged batteries from your vacation!
ABOUT THE AUTHOR
Sadie Brooks
Journalist graduate, travel aficionado, and someone with endless curiosity. Lives in San Francisco, and enjoys reading, cooking, and comedy songs.
I love the greys, browns, and earth tones of November. The cool, crisp air and subdued colours communicate a quietude that I deeply relish. For yogis in the Northern hemisphere, the coming of winter solstice can be accompanied by a depressive impulse that our culture encourages us to placate with sugary treats, binging, retail therapy, and other distractions that draw our senses outward.
This inward impulse is part of the natural rhythm of our bodies and our circadian rhythm adjusting to the external change in Nature.
In the winter, trees shed their leaves and much of nature goes into a dormant stage of rest, conservation and preservation. Just as Nature hibernates, so too must we listen and honour the inward impulse by lessening our commitments, reducing external stimuli and tending to our inner realms.
The inward impulse is extremely conducive to meditation and meditative activities like knitting, beadwork, drawing, reflection and journalling, contemplation and creative endeavors. Honouring this impulse can result in fruitful and satisfying outcomes rather than the cultural imperatives to shop, feast, and socialize which often leaves us feeling drained, empty, and depressed.
The darkness and quiet of winter Solstice makes it an ideal to retreat and go inwards; to preserve our vital life force for growth and transformation in the inner realms of the psyche.
Winter retreats offer an opportunity to unplug from the stressors of modern, urban life, immerse into wisdom teachings, and devote ourselves to practices that revitalize our essential life fore.
Retreats create space to hibernate from our worldy and digital engagements to re-assess, re-prioritize, and re-direct our energies so that when the time comes to engage with the world, we are ready, renewed, and clear in our direction and path forward.
Below are some suggestions for aligning ourselves with the external rhythms of Nature.
Shed Commitments.
Lessen external commitments over the holidays to create space for rest, contemplation, and creative projects.
Unplug digitally.
Minimize, reduce, or eliminate for a few days social media and news to cleanse the mind of external thoughts and worries.
Harness the inward impulse. Commit to inner practices or creative projects that harness the inward impulse in productive and skillful ways.
Nourish yourself. Rest, sleep, and eat well.
Join me for two winter Retreats. Honor your inward impulse and celebrate the beauty and quietude of the season.
BIJA: Planting Seeds for the New Year Dec. 27 to Jan. 1 2021 This online Retreat is offered on a by-donation basis!
Everything we do, say, and think makes a deep impression in our consciousness. Commit to practices that keep you anchored and balanced and plant positive intentions and develop positive habits to take you in the New Year.
Daily yoga, optional workshops, recipes to try out, and a self-care package mailed to you in the new year.
Self-care is critical to optimal health and well-being, and it’s one of the lessons that many of us have learned from the coronavirus pandemic. But how is self-care defined, and what distinguishes self-care from self-indulgence? This question has been on my mind for months.
For many people, self-care evokes images of a relaxing spa, a luxurious vacation, or being in a beautiful retreat setting. For me, though, self-care is a disciplined, daily practice that keeps me anchored, grounded, and connected to my heart. On the other hand, self-indulgence is an expression of privilege and can reinforce egoism, vanity, and gluttony.
My Personal Self-Care Routine
Almost every day, I wake up before sunrise to do some asanas, meditate, and reflect on my day before I eat, shower, and turn on my computer. Some days my practice feels mundane; other days, it is profound and blissful. Most days, it is simply an act of coming home to myself and to the present realities of my life.
This relationship between self-care and self-indulgence is so akin to my relationship with chocolate. I LOVE chocolate—dark chocolate of all varieties: dark chocolate and ginger, dark chocolate and orange, dark chocolate with figs. I don’t think I have ever met dark chocolate I didn’t like.
Dark chocolate is a sweet indulgence that gives me a momentary buzz of pleasure and sensuality. However, if I indulge in it too much, I notice sugar cravings and the beginnings of an insatiable appetite for sugary foods that inevitably leads me down the path toward consuming unhealthy carbs and bread, which make me feel lethargic, foggy, and hungry. However, in the right amount, a chocolate indulgence can add a sweet pleasure.
Self-indulgent experiences like facials, spa treatments, or luxurious holidays can be a step toward creating a self-care routine. But if there is no continuity in the form of a self-care home practice, the experience wears out, and we find ourselves hungry for nourishment.
Dark chocolate is a sweet indulgence that gives me a momentary buzz of pleasure and sensuality. However, if I indulge in it too much, I notice sugar cravings and an insatiable appetite for sugary foods.
One December, many years ago, my husband and I decided to attend a 10-day silent meditation retreat. I had no experience with meditation or doing a retreat, and I had no idea what to expect. The retreat involved eight hours of sitting meditation punctuated with silent walking, dharma talks, and mealtimes. The retreat was excruciatingly painful both physically and mentally, and yet profoundly insightful. Never before had I come face-to-face with my own thoughts. With nothing to do but meditate, I experienced the restlessness of my monkey mind, and I practiced a method to feel anchored in stability, focus, and present moment awareness. I experienced incredible lucidity, had profound insights about my life and noticed an increased vividness in sight, sound, and taste.
I came home excited about practicing this meditation technique, but after a few weeks, the habit of getting up early and meditating was no longer sustainable. Seeking more of what I experienced, I became a self-improvement junkie, going to workshops, seminars, and retreats hoping to re-establish a meditation practice and to experience the insights I had on my first meditation retreat. I would come home excited to practice meditation again and feel inspired by what I had learned. But inevitably, after a few weeks, my meditation practice would lose steam, and I would find myself disappointed and looking for the next course.
This pattern continued for many years until I met my Guru, Sri Paramhans Swami Maheshwarananda. I received from him both inspiration and guidance in establishing a home practice or sadhana. Sadhana is the Sanskrit word for daily spiritual practice. Establishing a daily home practice has given me so much over the years. It is a daily anchor for me to nourish my body with movement. It is a moment for me to cleanse my mind and choose kind, loving, peaceful, and harmonious thoughts. And my daily practice allows me to connect with my heart and the deepest part of my being.
Practicing Self-Care Throughout The Day
In addition to a morning practice that nourishes me on all levels, I try to cultivate space in my day to rest, breathe, and reflect—whether that’s a guided yoga nidra or writing in my gratitude journal. I cook and eat nourishing meals to provide my body with the right kind of fuel. I choose my words carefully and mindfully, whether in emails or in speaking, so that my words and language do not create harm and division and instead contribute to harmony and peace.
While I appreciate spa dates, aesthetic treatments like facials, and getting my hair done, self-care is not as simple as getting a massage or facial, not to mention the economic privilege embedded in spa holidays, beauty treatments, and getting your hair and nails done weekly. On the contrary: true self-care requires discipline and commitment and is rooted in the foundation of self-esteem.
Self-Connected To The Whole
Self-care is an expression of self-esteem: valuing our body, our mind, our time, and our energy while committing to practices and habits that nourish us. Movement practices (yoga, Qi Gong, Tai chi, exercise), breathing practices, and meditation practices all restore our physical, emotional, energetic, and spiritual resources. Inherent to these practices is an understanding that the self is connected to the whole. To bring ourselves into balance and harmony is a blessing not only for ourselves but to all those around us.
In some Eastern spiritual lineages, this is expressed in the dedication that follows a practice—a dedication that the fruits of our practice radiate outward and benefit all beings in all realms. Lokah samastha sukhino bhavantu. May all beings, in all realms, experience happiness. This is the mantra I repeat at the end of my practice.
If you are overworked, exhausted, and always giving to others, a spa date can offer time to oneself. Undoubtedly, this is a rare and precious gift. The real gift is not the service but rather the time, space, and reversal of roles.
If you are overworked, exhausted, and always giving to others, a spa date can offer time to oneself.
If you are used to being the giver, it can be incredibly healing to be on the receiving end, whether it is receiving a massage, a nourishing meal, or simply receiving someone’s full attention and presence. For people who work in a service-oriented profession, receiving is a crucial part of staying balanced. In fact, receiving and giving are both expressions of the natural flow of life energy. For most women who are habituated and conditioned to give, receiving nourishment from another can be a gift unlike any other.
Massage and other types of bodywork can also be an important addition to a committed home practice. There is no substitute for the healing power of touch and the feeling of an experienced practitioner who can untie the knots in our muscles and fascia, help us recover from injuries, and remind the body of what health feels like.
In contrast, self-indulgent activities offer a temporary pleasure that is limited to ourselves. A luxurious holiday is great but may benefit just us, whereas a meditation practice that grounds us in calmness benefits us, our partners, our children, our family, and our community.
Internal Vs. External
Health has both internal and external components. Attending to the internal is such an important part of self-care. This is another difference between what distinguishes self-care from self-indulgence.
Self-care practices are generally internally-oriented. Pratyahar, the drawing of the sense organs inward, is an essential limb of yoga and is the difference between exercise and asana.
Asana involves an internal component wherein our awareness is directed inward and not exclusively outward. Self-indulgent activities are, in general, exclusively outward and can be appearance-oriented. Grooming and tending to our appearance is important, but it is not the same as awareness, consciousness, and mindfulness, all of which include internalization of our life-energy. Having our nails done and getting a great haircut may contribute to feeling beautiful, but it is no substitute for genuine self-esteem, which comes from within. Valuing our qualities, our beauty, skills, and assets creates a radiance that can’t be captured in a face full of makeup.
Valuing our qualities, our beauty, skills, and assets creates a radiance that can’t be captured in a face full of makeup.
While advertising likes to convince us otherwise, beauty products are just products. Beauty does not come from a bottle of foundation; it comes from an inner glow and radiance. Often this radiance is the result of years of inner work and transformation. This is the third difference between self-care and self-indulgence. Self-care practices are ultimately about transformation.
Pleasure Vs. Transformation
Self-care practices like yoga, meditation, and conscious breathing promise transformation. I can attest to this truth. Yoga has given me physical health and has transformed me from the inside out. This transformation is the marvel and miracle of spiritual practice that opens us up to a greater potential inside that is beyond what we’ve been taught to believe about ourselves.
As we shed the layers of our past and subconscious beliefs that we have inherited, we are able to live with intention, clarity, and purpose. When our actions are rooted in ethics and integrity, we are able to transform everyday experiences into opportunities for personal and spiritual growth. This takes dedication and consistent effort. Transformation rarely comes without discomfort.
In contrast, self-indulgent activities are pleasurable. And, when the pleasure ends, we are exactly where we started. Self-care practices take us on an inner journey that challenges, changes, and transforms who we are from the inside out.
Inner Resources
Finally, self-care taps into our inner resources: our ability to regulate our emotions, shift brain states, and move our prana from our heads to our hearts. Deep breathing triggers the relaxation response and can help shift us from a gamma brain state into an alpha or deep relaxation brain state. The ability to shift our brain waves into a slower rhythm can help us access our intuition, wisdom, and creativity.
Self-indulgent activities may help us feel relaxed, but they do not provide the tools to access relaxation on our own. Yoga conditions the body physically, mentally, and emotionally, impacting not only the muscles, joints, and tissues but also the nervous system, glands, and brain. The keys to cultivating different states of consciousness like deep relaxation, unconditional love, and healing at the subconscious level are all part of self-care practices like yoga and meditation.
Here are a few of the self-care practices that I use regularly to help me tap into my inner resources and cultivate a sense of inner calm and peace:
Self-Care Morning Practice
Before you begin your day, make a nourishing drink, sit down, and take time to pause and reflect.
Instructions: Ask the question, what can I do today to nourish me physically, emotionally, energetically, and spiritually? Choose one thing from your answer and commit to scheduling it into your day.
Ask: what can I do today to nourish me physically, emotionally, energetically, and spiritually? / Photo by Thom Holmes
Self-Care Mid-Day Check-In
In the middle of your day, take a 10-minute time-out to pause and be still. In the summertime, I like to sit outside, feel the warm sunshine on my skin, and let my mind wander while I stay attentive to my breath. When the weather is cold, I make a cup of tea and sit on my living room couch, and gaze out the window.
Instructions: Find a comfortable place to sit. Notice your sitz bones and feel yourself settling into your body. Feel rooted and connected to the Earth beneath you. Feel your core and the stability of your pelvis and spine. Notice the inhale and exhale of your breath and the movement of breath in the abdomen. Relax your back muscles and feel a sense of lifting through the spine. Soften the muscles in your face. Settle into your heart and be attentive to whatever arises. Let your breath anchor you in the present moment. Be attentive to where your mind wanders and what you feel emotionally and energetically.
Self-Care Nightly Practice
Many years ago, I learned a practice to help unwind at the end of the day, to integrate and process all the experiences of my day, and to prepare for sleep.
Instructions: As you lie down, notice your breath. Allow your breathing to slow down so that you feel relaxed. Count 10 slow breaths, allowing for a pause between each breath. Once you feel relaxed and at ease, recall to your mind the last activity of your day and work through your day backwards until you reach the moment of waking up. Notice the feelings and thoughts that arise. Keep coming back to the thread of working backwards through your day until the moment of waking up in the morning.
These practices can help you establish a self-care routine that feeds you on all levels. The key is to do them regularly!
While I love to book spa dates with my girlfriend and indulge in luxurious meals, self-care rituals, and practices like yoga and meditation nourish me in ways that chocolate and facials can’t. Eating chocolate gives me a fleeting moment of pleasure, while eating a nourishing, wholesome meal provides me with fuel throughout my day.
A daily consistent practice is like a nourishing meal. My practice nourishes me on all levels and provides me with a stable, consistent source of energy. Each day that I choose it, it nourishes me. It reminds me of the words of Yogi Babi Hari Dass, “If you work on yoga, your yoga will work on you.”
Farah Nazarali is a yoga-junkie. She has deep love and passion for all things yoga- asana, mantra, kirtan, nidra, satsang, and the Sutras. When she’s not on the mat, she’s creating videos, producing podcasts, or conducting karmic experiments using the currency of love. She lives with one foot firmly in the digital realm and the other foot rooted in Nature, natural rhythms, and the unlimited potential within the human heart.
Yoga soothes and rejuvenates, and it helps us practice mindfulness as we grow stronger. To tap into the kind of positive energy that yoga brings, we need to think about more than just how we move. We have to pay attention to the rhythm of our breathing, the atmosphere, and our emotions. We need to bring them in balance. But how exactly can we do that? By using music. Music brings harmony to life. It gives us those three key ingredients that we need: rhythm, atmosphere, and emotional connection that can elevate yoga from a mere workout to a truly profound experience. Here’s how to create your own perfect yoga playlist.
Consider the time of day
Morning yoga is usually meant to energize you and get you going, while a nighttime routine might be aimed at relaxation. Upbeat music might not be a great idea if you’re trying to let tension go and soothe your mind enough to help you sleep after a workout. Tailor your playlist to the time of day and the goal you’re trying to accomplish with your workout. Allow the playlist to create the right environment – either that of fast-paced, energetic joy, or that of a safe, soothing relaxation.
Think about your audience
Are you working out alone? Then all you need to consider are your own needs. However, if you’re a yoga instructor or a YouTube influencer with a large following, then you have to put your audience first. Think about what they need and how you can help them focus on the workout session, how to make them get through the tough parts and motivate them to keep going.
Make sure that the playlist transitions from song to song smoothly and that your audience gets to hear relaxing tunes when they need to slow down and hold a pose, and picks up the pace when it’s time to move.
Create visuals
If you’re creating a rockin’ playlist to go with your yoga, why not include some visuals to ensure you enjoy a more complete experience? If you’ve got an ear for good music, then you could put your skills to use and create the perfect mix that will inspire you to become fully immersed in your yoga workout. You can use a simple online video maker and browse through music visualizer templates to easily create a video to go with your playlist. Once you’re done, just download your video in full HD and you’ll have the perfect thing to accompany your yoga sessions.
Match the music with the pace
If your yoga sessions tend to be more than 20 minutes long, then you likely have different sections in your workout. This is especially true of Vinyasa or Ashtanga types of yoga, which incorporate a lot of fast-paced movements. You want to find the songs to match these parts, and then have your playlist change as the workout winds down and your breathing slows. If you get it right, music will guide your movements and help you achieve perfect fluidity. This is especially important for beginners, who often feel like they’re stumbling through their asanas. If you want to learn how to be more graceful, then a good playlist is a way to go.
Figure out the length of your yoga playlist
A playlist that lasts exactly as long as your workout does can be a great way to motivate yourself. After a while, you’ll learn the playlist by heart and your body will get used to moving to the rhythm. You’ll also have a pretty good idea of how much time is left before it’s over.
If you are preparing this playlist for your class, make sure to adapt it to their pace and adjust things as you go. If you see that most of the attendees struggle with certain sections, make sure there’s an upbeat song playing to motivate them to break through their limits.
Consider incorporating silent sections into your yoga playlist
Depending on the kind of yoga you practice, silent sections in your playlist can be very useful. Do you want the workout to be a meditative experience that encourages mindfulness? Then don’t be afraid to introduce silent sections into the playlist. This will give you some time to focus on your breathing and let tension go before you are gently eased back into the workout.
Creating your perfect playlist will take a while. You might not get things right the first time, but this only means you get to play around with music until you get things right. When you’re done making a playlist, test it with your workout and see how you feel about it – did the music energize you? Did it help you get through difficult asanas? If the answer is yes, then you’ve done your job right.
Steady & Steadfast: Finding Resilience with the 3 iRest Yoga Nidra Resolutions
Our teachers want to continue sharing with the TN community despite the distance, so many are sending in Meditations, Yoga sessions, and Talks. Today, we have this wonderful talk and meditation by the lovely Lisa Feder, owner of Being Well Yoga in Austin, TX. The first 10 min of this audio recording is about Sankalpa in iRest Yoga Nidra followed by a 15 minute meditation called Steady and Steadfast: Finding Resilience with the 3 iRest Yoga Nidra Resolutions.
You can support Lisa & Be Well Yoga during the pandemic by following them on Facebook and Instagram for updates and online classes.
Published author and Yoga Instructor Lisa Feder is owner of Being Well Yoga in Austin, TX. After a 25 year career in marketing and strategic planning, she found Yoga while seeking to balance the stress and challenges in her day to day. In her words, “I love watching what happens when a workplace implements a regular Yoga class program. The employees come in visibly wearing the stress of the day, and leave with a new perspective, recharged and reconnected. It’s awesome.”
Do you feel out of balance? Are you overwhelmed with work and family obligations? Well, it’s time you did something good for your body and mind. Getting outdoors will bring you many benefits, especially if you mix it with exercising. Here are some of the best outdoor activities that will rejuvenate your body and de-stress your mind.
Hiking
This is a great physical activity for all people who are not in any enviable form yet still want to enjoy moving and spending time in nature. All you need for a nice hike is some good shoes and a safe stretch of nature to explore. In a single demanding hike, you can burn as much as 500 calories and if you hit the hills, even more! But more importantly, you will get in touch with nature and clear your mind. Plus, amazing scenery and relaxing nature sounds will finally unglue you from your phone which is amazing for mental health.
Bike rides
If you enjoy the fresh air and an open road in front of you, try cycling. A short trip on your bike will provide you with plenty of exercises and some time to think about whatever’s troubling you. Depending on where you’re going, there are different types of bikes. A good city bike will take you wherever you want to go on a paved road, while a mountain bike is more suitable for rugged terrain. Whichever type you prefer, you can expect great mental and physical health benefits. Pedaling is great for building lower-body muscles but it’s also good for cardiovascular health. Plus, fresh air and wind in your face will feel so refreshing and rejuvenating.
Running
Running is one of the best whole-body activities you can perform in nature. It’s a great way to clear out your head, relieve stress and enjoy some time by yourself to reflect. Additionally, it’s very good for your fitness and physical health too. It’s a great way to maintain a healthy weight, build lean muscles and improve cardiovascular health. But, running can be quite demanding, especially outdoors on the rugged surface and non-level terrain. So, in order to prevent injury and have more enjoyable running sessions, it’s best to include some leg workouts into your workout regime that will turn you into a real runner in no time. Most of these can be done anywhere and with minimal equipment (some weights and a stability ball) so you can introduce them into your life without too much trouble.
Swimming
If you’re used to just lounging at the beach or splashing around in the shallows, it will surprise you that swimming is a great whole-body workout. It’s also very low-impact, which means you can enjoy it while recovering from injury or suffering from chronic pain (it’s a perfect exercise for seniors or overweight people). And expect a lot of resistance from water—it will increase muscle mass and tone your body. If you choose to go swimming in the ocean, river or lake, you will be completely surrounded by natural peace and beauties that will make all your stress and anxiety leave your head and sink to the bottom.
Outdoor yoga
If you’re looking for a way to connect with nature and reach inner peace, yoga is your answer, especially if you practice it outside. It can help you solve many of your problems concerning your body, mind, and soul. A good yoga teacher designs classes with exactly these points in mind and they can offer positive encouragement and guidance towards a healthy body and stress-free mind.
Choosing to practice yoga poses outdoors is especially beneficial since it allows you to achieve harmony with the world that surrounds you. It’s much easier to achieve relaxation in a nurturing outdoor environment. And since breathing is a huge part of yoga, the freshness of the air outside provided by trees, plants and cool temperatures will supply you with extra oxygen.
Meditation in nature
Similar to yoga, meditation in nature is also a great way to reach inner peace. And practicing outdoor meditation is really easy. All you need to do is find a park, forest or even a beach and close your eyes. Take a few deep breaths and let your mind release all tension and time and work obligation concerns. It’s a great way to de-stress and relieve tension from both body and mind. You will also learn a lot about yourself and practice mindfulness we all lack in this world filled with distractions and fast pleasures.
If you step outside, you will find it much easier to reach balance and harmony inside. So, grab your shoes and your water bottle and step out for an invigorating run, fun bike ride or relaxing yoga session as soon as you can!
Morgan Rose Elliott is an aromatherapist, yoga instructor, animal lover, a happily married mother of three. She enjoys reading biographies and writing poems, sunny days on the beach and any shape and form of vanilla. Crazy about the ’80s, her favorite band is Duran Duran (although kids prefer Franz Ferdinand, and the husband Blink182) and she is obsessed with Netflix original Stranger things. https://twitter.com/MorganRoseElli1
Seeking your next global adventure? Learn More about the diverse catalog of programs that True Nature offers each year. From meditating on the pristine beaches of Costa Rica--to hiking the sacred sites of Peru, from biking the rolling hills of Tuscany--to practicing yoga on the islands of Greece, True Nature offers experiences for everyone.
5. Spread kindness:
Sadie Brooks
Farah Nazarali is a yoga-junkie. She has deep love and passion for all things yoga- asana, mantra, kirtan, nidra, satsang, and the Sutras. When she’s not on the mat, she’s creating videos, producing podcasts, or conducting karmic experiments using the currency of love. She lives with one foot firmly in the digital realm and the other foot rooted in Nature, natural rhythms, and the unlimited potential within the human heart.
Match the music with the pace
Published author and Yoga Instructor Lisa Feder is owner of 
