Masha Liokumovich 3/11/23 Masha Liokumovich 3/11/23

Spring into action: Embrace renewal and growth

Spring is a season of renewal and growth, and it's a great time to embrace these themes in your own life. Here are some ways you can spring into action and embrace renewal and growth

Set new goals: Take some time to reflect on what you want to achieve in the coming months and set new goals for yourself. Make sure they are specific, measurable, and realistic so you can track your progress.
Declutter your space: Spring cleaning can be a great way to clear your mind and create a sense of renewal. Go through your home and get rid of any items that no longer serve a purpose or bring you joy.
Try something new: Spring is a great time to step out of your comfort zone and try something new. Whether it's a new hobby, activity, or social event, embracing new experiences can help you grow and learn.
Practice gratitude: Take time each day to reflect on what you're grateful for. Practicing gratitude can help you cultivate a positive mindset and appreciate the good things in your life.
Focus on self-care: Spring is a great time to prioritize self-care. Make sure you're getting enough sleep, eating well, and taking time to relax and recharge.
Connect with nature: Spring is a beautiful time of year, with flowers blooming and trees budding. Take advantage of the warmer weather and spend time outside, whether it's taking a walk, having a picnic, or simply sitting in a park.
Practice mindfulness: Spring can be a busy and hectic time, so it's important to take a moment to slow down and be present. Try incorporating mindfulness practices into your daily routine, such as meditation or deep breathing exercises.
Cultivate positive relationships: Surround yourself with people who support and uplift you. Make time for socializing and building meaningful connections with friends, family, and coworkers.
Reflect on your values: Use this season of growth and renewal to reflect on your personal values and priorities. Consider if your current actions align with your values and if there are any changes you want to make to live a more fulfilling life.
Incorporate yoga and meditation: Yoga and meditation can be powerful tools for cultivating inner peace and personal growth. Consider incorporating these practices into your daily routine, whether it's by taking a yoga class, practicing at home, or using a guided meditation app.
Practice self-reflection: Take time to reflect on your thoughts, feelings, and actions. This can be done through journaling, talking with a trusted friend or therapist, or simply taking a few minutes each day to check in with yourself.
Let go of negativity: Spring is a time to release old patterns and negative energy. Practice forgiveness and let go of any grudges or resentments that may be holding you back.
Set intentions: Setting intentions can be a powerful way to manifest your goals and desires. Take some time to write down your intentions for the season, and revisit them regularly to stay focused and motivated.
Practice gratitude and positivity: Cultivate a positive mindset by focusing on the good things in your life. Take time each day to practice gratitude, and surround yourself with positive affirmations and quotes.

By embracing renewal and growth this spring, you can create a sense of excitement and motivation in your life. Remember to be patient with yourself and celebrate your progress along the way!

Masha Liokumovich 11/19/22 Masha Liokumovich 11/19/22

What's the Goal of Meditation and Why It Matters

Meditation has been practiced for centuries by cultures all over the world as a way to bring about inner peace and calm. In our fast -paced, constantly connected lives, it can be hard to find time to slow down and clear our minds.

But the benefits of meditation are well worth making the effort.When we meditate, we focus our attention on a single point – whether that’s our breath, a mantra or phrase we repeat to ourselves, or simply sitting in silence.

This helps to still the mind and allows us to focus on the present moment without getting caught up in thoughts about past events or worrying about what might happen in the future.

To Still the Mind and Bring About Inner Peace

The goal of meditation is to still the mind and bring about inner peace. This can be achieved through various techniques, such as focusing on the breath, a mantra, or a certain image.

The aim is to empty the mind of all thoughts and to focus on the present moment. Meditation can be used as a tool to help reduce stress, anxiety, and depression.

To Improve Focus and Concentration

In today's fast-paced world, it can be difficult to find time to focus on our own wellbeing.

However, making even a small amount of time for meditation can have a big impact on our concentration and focus. There are many different goals that people set for themselves when they meditate.

For some, the goal is to find inner peace and calm. For others, the goal is to improve focus and concentration.

No matter what your goal is, meditation can help you to achieve it. If you're looking to improve your focus and concentration, there are a few things that you can do to help yourself.

First, find a comfortable place to sit or lie down. Then, close your eyes and focus on your breath.

Inhale slowly and deeply, and exhale slowly and fully. As you breathe, don't worry about clearing your mind of all thoughts. It's NORMAL for our minds to think.

If a thought does enter your mind, simply acknowledge it and return to your mantra or breath. It can be helpful to set a timer for your meditation, so that you don't have to worry about the time.

Start with a few minutes, and then work your way up to longer periods of time. Remember, the goal is not to force yourself to empty your mind, but simply to focus on your breath and be in the present moment.

Meditation is a tool that can be used by anyone, and it doesn't require any special equipment or training. If you're looking to improve your focus and concentration, give it a try. And if you need support with a certified meditation instructor, let us know. We come on-site anywhere in the Chicagoland area to offer 1:1 meditation and yoga sessions, as well as groups and events.

Key Takeaway: Meditation can help improve focus and concentration.

To Reduce Stress and Anxiety Levels

It's no secret that today's world is a stressful place. With work, family, and social obligations, it's easy to get overwhelmed.

And when we're stressed, it can take a toll on our physical and mental health. That's where meditation comes in.

Meditation is a practice that can help us focus and connect with our inner selves. It can be used to reduce stress and anxiety levels, and promote overall well-being.

So, What's the goal of meditation?

For some, the goal may be to find inner peace and calm.

For others, it may be to gain clarity and focus. And for others still, it may be to simply take a break from the chaos of the world.

No matter what your goal is, meditation can be a helpful tool in achieving it. And there's no one right way to meditate.

So, if you're new to the practice, don't worry about doing it "right." Just find a comfortable place to sit or lie down, close your eyes, and focus on your breath. Allow your thoughts to come and go without judgment, and simply observe them.

If your mind starts to wander, simply bring your focus back to your breath. With regular practice, you may find that meditation becomes easier and more enjoyable.

And you may also start to see some positive changes in your life.

Key Takeaway: Meditation can help us focus and connect with our inner selves, reducing stress and promoting well-being.

To Promote Better Sleep Patterns

Meditation has been shown to be an effective way to promote better sleep patterns. In fact, research has shown that people who regularly meditate are more likely to fall asleep faster and sleep more soundly than those who don’t meditate.

There are a number of reasons why meditation can be so effective for promoting better sleep. First, meditation can help to quiet the mind and ease anxiety.

If you’re someone who tends to have a lot of racing thoughts at night, meditation can help to calm your mind and make it easier to fall asleep. Another reason why meditation can be helpful for sleep is that it can help to improve your breathing.

Many people tend to hold their breath when they’re stressed or anxious, which can lead to shallow breathing. Meditation can help to train your body to breathe more deeply and slowly, which can help you to relax and fall asleep more easily.

If you’re struggling with sleep, meditation may be worth a try. There are many different ways to meditate, so find a method that works best for you and give it a shot.

You may be surprised at how well it works to promote better sleep.

Key Takeaway: Meditation can help to ease anxiety and improve breathing, both of which can lead to better sleep.

To Boost Overall Physical Health

We all know that physical activity is good for our overall health, but what about meditation?

Is there a goal of meditation, and can it really boost our physical health?

Here's a look at what the goal of meditation is, and how it can benefit our physical health. Meditation is an ancient practice that has been used for centuries to promote relaxation and well-being.

The goal of meditation is to focus and calm the mind, and to bring about a state of inner peace.

There are many different ways to meditate, but the basic principle is to focus on the breath and to allow thoughts and distractions to pass by without getting caught up in them.

Meditation has been shown to have a number of health benefits, including reducing stress, improving sleep, and reducing pain. Recent studies have also shown that meditation can have a positive impact on physical health.

One study found that meditation can help to improve heart health by reducing blood pressure and improving blood flow. Another study found that meditation can help to boost the immune system.

This is thought to be due to the fact that meditation can help to reduce stress, and stress has been linked to a number of health problems. The goal of meditation is to focus and calm the mind, and to bring about a state of inner peace.

And, as we've seen, it can also have a number of positive impacts on our physical health.

Key Takeaway: Meditation has many benefits, including reducing stress, improving sleep, and reducing pain. It can also have positive impacts on physical health, such as reducing blood pressure and improving blood flow.

Conclusion

When it comes to meditation, there is no one-size-fits-all answer to the question of what its goal is. For some people, the purpose may be simply to find a moment of peace and calm in their day.

Others may use meditation as a way to improve focus and concentration, or reduce stress and anxiety levels. And still others may see it as part of a larger effort to boost physical health.

Ultimately, though, the goal of meditation is whatever you make it – so long as you're open to finding out what works best for you!

Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.

Masha Liokumovich 11/16/22 Masha Liokumovich 11/16/22

Tap Into Neuroplasticity And Trailblaze New Helpful Thought Patterns

It's no secret that we all have some bad habits. Maybe you bite your nails when you're anxious or stress eat when things get tough.

Whatever it is, we've all got something we could stand to improve about ourselves.

And while changing any old habit can be difficult, breaking a really ingrained and harmful one can feel downright impossible at times. But what if I told you that there was a way to change those negative thought patterns and behaviours for good?

That by harnessing the power of neuroplasticity through meditation, you could literally rewire your brain to think differently?

You see, our brains are constantly changing in response to our thoughts and experiences – this is what neuroplasticity is.

And research has shown time and time again that meditation can actually help us take advantage of this natural ability by increasing positive neural activity and connections while reducing negative ones.*

Neuroplasticity: What Is It and How Does It Work?
The Science Behind Neuroplasticity and Meditation
How Meditation Can Help to Mental Trailblaze New Helpful Thought Patterns
Tips for Getting Started with a Meditation Practice
FAQs in Relation to Neuroplasticity Through Meditation
- How does meditation help neuroplasticity?
- Can you rewire your brain with meditation?
- How long does it take for meditation to rewire your brain?
Conclusion

Neuroplasticity: What Is It and How Does It Work?

Neuroplasticity is the brain's ability to reorganize itself by forming new neural connections throughout life. This ability allows the brain to adapt and change in response to experience.

Meditation is one way to tap into neuroplasticity. When we meditate, we create new neural pathways by focusing our attention on a specific object or thought.

Over time, with regular practice, these neural pathways become stronger and more permanent, and we begin to experience changes in our thoughts, emotions, and behaviors.

The benefits of meditation are vast, and there is growing evidence to support its efficacy in promoting mental and physical health.

Meditation has been shown to improve mental clarity and focus, reduce stress and anxiety, promote emotional balance, and even boost immunity. And because neuroplasticity is a lifelong process, it's never too late to start meditating!

Meditation is one of the best ways to tap into neuroplasticity and improve your overall mental and physical health! Click To Tweet

The Science Behind Neuroplasticity and Meditation

This means that our brains are constantly rewiring themselves in response to our thoughts, feelings, and actions.

Meditation is a practice that allows us to focus our attention and become aware of our thoughts and feelings in the present moment. Research has shown that meditation can help to improve our mental and physical health in a number of ways.

One of the ways that meditation may be beneficial is by promoting neuroplasticity.

Some of the benefits of meditation that are thought to be due to its promotion of neuroplasticity include:

Improved mental clarity and focus
Increased self-awareness
Improved emotional regulation
Increased ability to cope with stress
Improved physical health

If you're interested in trying meditation for yourself, there are many resources available to help you get started. There are also a number of apps that can help you to meditate, such as Headspace and Calm.

Meditation is a great way to promote neuroplasticity and improve your overall mental and physical health! Give it a try today! (Click To Tweet)

How Meditation Can Help to Mental Trailblaze New Helpful Thought Patterns

But what some people may not know is that there are things we can do to help keep our minds healthy and strong.

One of those things is meditation. Meditation has been shown to help improve mental health in a number of ways.

It can help to reduce stress and anxiety, increase focus and concentration, and promote feelings of calm and relaxation.

But how does meditation do all of this?

One of the ways is by promoting neuroplasticity. Neuroplasticity is the brain's ability to change and adapt in response to new experiences.

When we meditate, we are essentially providing our brains with a new experience to learn from. Over time, with regular practice, our brains learn how to respond to stressful situations in a more calm and productive way.

This is because we are teaching our brains to create new, helpful thought patterns. We are what we refer to as "mental trailblazing". It just might be the boost your brain needs.

Key Takeaway: Meditation can help improve mental health by promoting neuroplasticity, which is the brain's ability to change and adapt.

Tips for Getting Started with a Meditation Practice

Meditation is a great way to de-stress, relax and focus the mind. When you meditate, you are training your brain to focus and become more aware.

Studies have shown that meditation can actually change the structure of your brain, making it more resilient to stress. If you're new to meditation, it can be tricky to know where to start.

Here are some tips to help you get started with your own practice:

1. Pick a Quiet Spot:

When you're starting out, it's important to find a quiet place where you won't be interrupted. This can be hard to find if you have a busy lifestyle, but it's worth taking the time to find a place where you can really focus.

2. Set a Timer:

It's easy to get lost in thought when you're meditating, so setting a timer can help you keep track of time. Start with a short amount of time, such as 5 or 10 minutes, and gradually increase it as you get more comfortable with the practice.

3. Sit Comfortably:

You don't need to sit in lotus position to meditate, but it's important to find a position that is comfortable for you. If you can, sit with your spine straight and your eyes closed.

You can also lie down if that's more comfortable for you.

4. Focus on Your Breath

One of the most important aspects of meditation is focusing on your breath. As you inhale and exhale, pay attention to the way your breath feels.

This can help you to focus your mind and keep you in the present moment.

5. Don't Worry About Doing It Perfectly:

Meditation is not about doing it perfectly. There will be times when your mind wanders and that's OK.

Just gently bring your attention back to your breath and continue meditating.

Key Takeaway: Meditation can help to focus the mind and make you more resilient to stress.

FAQs in Relation to Neuroplasticity Through Meditation

How does meditation help neuroplasticity?

Meditation helps neuroplasticity by promoting mindfulness. Mindfulness is the practice of being present in the moment and observing one's thoughts and feelings without judgment.

This allows for greater self-awareness and understanding of how thoughts and emotions affect the body. Additionally, mindfulness meditation has been shown to increase grey matter density in the brain, which is associated with improved cognitive function.

Can you rewire your brain with meditation?

Yes, you can rewire your brain with meditation.

Meditation has been shown to increase neuroplasticity by altering the structure and function of the brain.

How long does it take for meditation to rewire your brain?

There is no definitive answer to this question as it depends on a number of factors, including the individual's brain structure and how frequently they meditate.

However, some studies have shown that meditation can lead to changes in the brain after just a few days of practice.

Conclusion

If you're looking to change a harmful habit or thought pattern, why not give neuroplasticity through meditation a try?

It just might be the key to finally breaking free from whatever it is that's holding you back. And if you need support from one of our meditation insturctors, reach out and we'd love to be part of your wellness journey!

We offer private yoga and meditation sessions, corporate yoga for employees, employee wellness programs and events. Through these services, we help people learn how to control their thoughts and emotions through neuroplasticity. This process allows them to change negative thought patterns into positive ones that can lead to a more fulfilling life.

Masha Liokumovich 11/12/22 Masha Liokumovich 11/12/22

How to Know If Meditation Is Working: A Guide

Meditation is an ancient practice that has been used for centuries to promote peace, relaxation, and self -awareness.

In recent years, meditation has become increasingly popular in the western world as a way to reduce stress, improve mental health, and boost overall well -being.

How to Know If Meditation Is Working: The Physical Signs
How to Know If Meditation Is Working: The Mental Signs
How to Know If Meditation Is Working: Changed Behaviour
How to Know If Meditation is Working: Improved Relationships
Why You Might Not Be Seeing Results From Your Meditation Practice
FAQs in Relation to How to Know If Meditation Is Working
- How long do you need to meditate to see results?
- What does successful meditation feel like?
Conclusion

How to Know If Meditation Is Working: The Physical Signs

Meditation has been shown to offer a plethora of benefits, from reducing stress and anxiety to improving sleep and concentration.

But how do you know if it's actually working for you?

There are some physical signs that can indicate that meditation is having a positive effect on your body and mind.

Here are a few things to look for:

1. You're Sleeping Better.

If you're meditating regularly, you may notice that you're sleeping better at night. Meditation can help to calm the mind and ease anxiety, both of which can contribute to better sleep.

2. You're More Aware of Your Breath.

One of the main objectives of meditation is to focus on your breath. As you become more adept at meditation, you may find that you're more aware of your breath throughout the day, even when you're not meditating.

3. You're More Present.

Meditation can help you to focus on the present moment and let go of thoughts about the past or future. This can lead to improved concentration and a greater sense of peace.

4. You're More Calm.

Regular meditation can help to lower your stress levels and promote a sense of calm. You may find that you're able to better handle stressful situations and that you're less reactive overall.

5. You Have More Energy.

Despite the fact that meditation can be calming, it can also give you a boost of energy. This is likely due to the fact that it helps to reduce stress and improve sleep.

If you're noticing any of these changes, it's a good indication that meditation is working for you. Just remember that it's a practice that takes time and patience to master.

Stick with it and you're sure to see even more benefits in the long run!

Key Takeaway: Meditation has many benefits, including better sleep, more awareness of breath, and increased calm.

How to Know If Meditation Is Working: The Mental Signs

When it comes to meditation, there is no one-size-fits-all answer to the question, "How do I know if it's working? " However, there are certain mental signs that can indicate whether or not your meditation practice is having the desired effect.

If you're wondering whether your meditation is working, here are four mental signs to look for:

1. You're More Present.

One of the most common signs that meditation is working is that you find yourself more present in your day-to-day life. This means that you're not as easily distracted or caught up in your thoughts as you used to be.

Instead, you're able to focus on the task at hand and be fully present in the moment. This can be a sign that your meditation practice is helping you to train your mind to be more present and aware.

2. You're Less Stressed.

Another sign that meditation is working is that you may find yourself feeling less stressed overall. This is because meditation can help to promote relaxation and reduce stress levels.

If you're noticing that you're less easily frazzled and more able to cope with stressors in your life, it may be due in part to your regular meditation practice.

3. You're More Aware of Your Thoughts.

Another common sign that meditation is working is that you become more aware of your thoughts. This means that you're not as likely to be swept away by them or get lost in your thought processes.

Instead, you're able to observe your thoughts more objectively and with greater clarity. This can be a sign that meditation is helping you to develop a more mindful relationship with your thoughts.

4. You Feel More Peaceful.

Finally, one of the most significant signs that meditation is working is that you may find yourself feeling more peaceful overall. This is because meditation can help to still the mind and promote a sense of inner calm.

If you're noticing that you're feeling more at ease and at peace with yourself and the world around you, it's likely that your meditation practice is playing a role. These are just a few of the mental signs that can indicate that meditation is working for you.

If you're noticing any of these changes in yourself, it's a good indication that your practice is having a positive impact.

Key Takeaway: If you're more present, less stressed, more aware of your thoughts, and feel more peaceful, it's likely that your meditation practice is working.

How to Know If Meditation Is Working: Changed Behaviour

There's no surefire way to know if meditation is working, but you may be able to tell by observing changes in your behavior.

If you find yourself more patient, more tolerant of stress, and more able to stay present in the moment, it's likely that your meditation practice is having a positive effect.

How to Know If Meditation is Working: Improved Relationships

While the effects of meditation are often subtle, there are some ways to tell if it is working for you.

One way to know if meditation is working is by examining your relationships.

Are they more harmonious?

Do you find yourself better able to handle conflict?

If you're not sure, ask your loved ones how they've noticed a change in you since you started meditating. Another way to tell if meditation is working is by noticing how you react to stressful situations.

Do you find yourself more able to remain calm and collected?

If you're not sure, ask yourself how you would have handled a similar situation before you started meditating. If you would have reacted with more anger or anxiety, then it's likely that meditation is working for you.

Lastly, pay attention to your physical health.

Do you have more energy?

Are you sleeping better?

Are you less susceptible to getting sick?

If you notice any of these changes, it's a good sign that meditation is working for you.

Key Takeaway: There are some ways to tell if meditation is working, such as by examining your relationships or how you react to stressful situations.

Why You Might Not Be Seeing Results From Your Meditation Practice

If you've been meditating for a while and aren't seeing the results you want, don't worry.

Here are a few possible reasons why:

1. You're Not Doing It Regularly.

If you only meditate once in a while, it's unlikely that you'll see any significant results. Meditation is like any other skill - the more you practice, the better you'll become at it.

Make a commitment to meditate regularly, even if it's just for a few minutes a day.

2. You're Not Doing It Correctly.

There's no right or wrong way to meditate, but there are certain techniques that can be more effective than others. If you're not sure how to meditate correctly, consider taking a class or working with a meditation teacher. We come on-site to offer yoga and meditation sessions so you can learn techniques with a trained instructor.

3. You're Expecting Too Much.

If you're meditating with the goal of completely eliminating all stress and anxiety from your life, you're likely to be disappointed. While meditation can certainly help to reduce stress and anxiety, it's important to manage your expectations.

Remember that meditation is a tool, not a cure-all.

4. You're Not Giving It Enough Time.

Like anything else, it takes time to see results from meditation. If you've only been meditating for a few weeks, it's normal to not see any major changes yet.

Be patient and give it some time.

5. You're Not Being Consistent.

If you're meditating inconsistently, it will be difficult to see any results. Meditation is a practice that requires regularity and consistency to be effective.

Make a commitment to meditate every day, or at least a few times a week, and stick to it. If you're not seeing the results you want from your meditation practice, don't give up.

Try to identify the reason why and make some adjustments. With a little effort, you'll be sure to see the benefits of meditation in no time.

Key Takeaway: To see results from meditation, you need to practice regularly, be consistent, and have realistic expectations.

FAQs in Relation to How to Know If Meditation Is Working

How long do you need to meditate to see results?

There is no one answer to this question as everyone experiences different results from meditation. Some people find that they see results immediately, while others may need to meditate for weeks or even months before they notice any changes.

However, if you are consistent with your practice and remain patient, you will eventually begin to see the benefits of meditation in your life.

What does successful meditation feel like?

There is no one answer to this question as everyone experiences meditation differently. However, some common signs that meditation is working include feeling more relaxed, less anxious, and more focused.

Additionally, many people report feeling a sense of peace and well-being after meditating.

Conclusion

There are many ways to tell if meditation is working for you. Some people may experience physical signs, such as improved sleep or reduced stress levels.

Others may notice mental benefits, such as increased focus and concentration. Additionally, changed behaviour and improved relationships are often indicative of a successful meditation practice.

If you're not seeing results from your meditation practice, give us a call and we can get you paired up with one of our trained meditation teacher who will be able to support you on your meditation journey. With regular commitment and effort, most people will eventually start to see positive changes in their life thanks to meditation.

Masha Liokumovich 11/8/22 Masha Liokumovich 11/8/22

How to Clear Brain Fog: Yoga and Meditation Benefits

Do you ever feel like you can't think straight?

Like you're in a fog and can't focus on anything?

If so, you're not alone. Brain fog is a common problem, and there are a few things that can cause it.

There are many different factors that can contribute to brain fog. One common cause is simply not getting enough sleep.

When we don't get enough rest, our brains aren't able to function properly and this can lead to feelings of fatigue and fuzzy thinking. Another major contributor to the onset of brain fog is stress.

When we're under a lot of stress, our bodies release cortisol, which is a hormone that can interfere with our ability to think clearly. Lastly, certain medications and medical conditions can also lead to brain fog.

If you're taking any new medications or have recently been diagnosed with a medical condition, it's worth talking to your doctor about whether or not this could be the cause of your cognitive issues.

What Is Brain Fog?

For starters, brain fog can be a symptom of sleep deprivation. When you don't get enough sleep, your brain doesn't have a chance to rest and recharge.

This can leave you feeling foggy and unfocused. Stress is another common cause of brain fog.

When you're under a lot of stress, your body releases stress hormones. These hormones can interfere with your ability to think clearly.

Brain fog can also be a side effect of certain medications. If you're taking medication for a mental health condition, it's possible that the medication is causing your brain fog.

Finally, brain fog can be a sign of a more serious underlying health condition. If you're experiencing brain fog on a regular basis, it's important to talk to your doctor.

They can help you rule out any underlying health conditions and help you find a way to improve your focus and clarity.

Key Takeaway: Brain fog is a common problem that can be caused by sleep deprivation, stress, certain medications, or underlying health conditions.

Causes of Brain Fog

We all know what it feels like to have brain fog. That feeling when you can't seem to focus or think straight.

It's frustrating, and can even be a little scary.

But what exactly is brain fog, and what causes it?

There is no medical definition of brain fog, but it is generally used to describe a feeling of mental confusion or heaviness. It can make it difficult to concentrate, remember things, or make decisions.

Brain fog can be a symptom of many different things, ranging from simple fatigue to more serious conditions like depression or Alzheimer's disease. There are many possible causes of brain fog.

Sometimes it is simply a matter of being tired or stressed. If you've had a long day at work or haven't had enough sleep, you may find yourself feeling foggy the next day.

Other times, brain fog can be a side effect of certain medications or a result of an underlying medical condition.

Some of the most common causes of brain fog include:

Fatigue:

This is one of the most common causes of brain fog. If you're not getting enough sleep, your body and mind will not be able to function at their best.

Stress:

Both physical and mental stress can lead to brain fog. If you're constantly worrying about something or are under a lot of pressure, it can take a toll on your mental clarity.

Depression:

This mood disorder can cause a number of symptoms that can make it difficult to think clearly, including brain fog.

Alzheimer's disease:

Key Takeaway: Brain fog is a general feeling of mental confusion or heaviness that can make it difficult to concentrate. It can be caused by things like fatigue, stress, or depression.

How to Clear Brain Fog With Yoga and Meditation

If you're looking for ways to clear brain fog, yoga and meditation may be exactly what you need.

Though it may seem counterintuitive to slow down and focus on your breath when you're feeling foggy-headed, the calming effects of yoga and meditation can help to center and focus your mind.

Yoga is a great way to release tension from the body and mind, and can help to improve circulation and increase oxygen flow to the brain. Meditation can also help to still the mind and bring about a sense of calm.

When done regularly, both yoga and meditation can help to clear brain fog and improve overall mental clarity.

Looking to clear brain fog? Yoga and meditation may be just what you need! (Click To Tweet)

Ideas for Clearing Brain Fog

When it comes to productivity, focus and concentration are key. And when it comes to having a clear head, we all know that "brain fog" can be a real drag.

Whether it's caused by stress, fatigue or simply not getting enough sleep, brain fog can have a serious impact on our ability to get things done. Fortunately, there are a few simple things you can do to clear your head and get rid of brain fog.

Here are a few of our favorites:

1. Get Moving.

Exercise is one of the best ways to clear your head and get rid of brain fog. When you get your heart rate up and get the blood flowing, it can help to increase alertness and focus.

Even a short walk around the block can make a big difference.

2. Drink Plenty of Water.

Dehydration can contribute to brain fog, so it's important to make sure you're drinking enough water throughout the day. Aim for eight glasses a day, and if you're exercising or sweating a lot, be sure to drink even more.

3. Eat Healthy.

What you eat can also impact how clear your head is. Eating a healthy diet that's rich in fruits, vegetables and whole grains can help to improve cognitive function and energy levels.

And, of course, avoiding sugary and fatty foods can also help to keep your mind sharp.

4. Get Enough Sleep.

If you're not getting enough sleep, it can definitely show up as brain fog. Most adults need seven to eight hours of sleep each night, so be sure to make it a priority.

5. Take Breaks.

When you're feeling foggy, it can be tempting to just push through and try to power through it. But that's not always the best idea.

Taking a few minutes to step away from whatever you're working on can actually help you to feel more focused when you return.

6. Practice Relaxation Techniques.

There are a number of different relaxation techniques that can help to clear your head and reduce stress. Try things like deep breathing, meditation or even just spending a few minutes in nature.

7. Limit Your Alcohol Intake.

While a glass of wine or beer might seem like a good way to relax, alcohol can actually contribute to brain fog. So, if you're trying to clear your head, it's best to limit your intake.

8. Connect With Others.

Spending time with friends and family can help to reduce stress and improve your mood. And, as an added bonus, social interaction can also help to keep your mind sharp.

If you're struggling with brain fog, give these tips a try. Just a few simple changes can make a big difference.

Key Takeaway: Brain fog can be caused by stress, fatigue or dehydration - try exercising, drinking plenty of water and eating a healthy diet to clear your head.

Tips for Preventing Future Episodes of Brain Fog

We all know that feeling when we can't seem to focus and our brain feels foggy. Thankfully, there are some things we can do to help prevent future episodes of brain fog.

1. Get Enough Sleep:

Most people need around eight hours of sleep per night. If you're not getting enough shut-eye, your brain won't be able to function at its best.

2. Eat a Healthy Diet:

Eating a balanced diet helps your body and brain get the nutrients they need to function properly.

3. Exercise Regularly:

Exercise increases blood flow to the brain and has been shown to improve cognitive function. Yoga is a perfect activity for this as it's low impact and stress-relieving.

4. Reduce Stress:

Stress can lead to a variety of mental and physical health problems, including brain fog. Try to find ways to relax and de-stress.

5. Limit Alcohol:

Drinking too much alcohol can dehydrate the body and cause brain fog. If you do drink, make sure to stay hydrated by drinking plenty of water.

If you're feeling foggy, try these tips to clear your head! #BrainFog (Click To Tweet)

Conclusion

If you're struggling with brain fog, there are some things you can do to help clear it. First, make sure that you're getting enough sleep.

If possible, aim for at least 8 hours of sleep each night. Secondly, try to reduce the amount of stress in your life.

This may mean cutting back on your workload or making time for relaxation activities like yoga and meditation. Lastly, talk to your doctor about any medications you're taking or medical conditions you have that could be contributing to your brain fog.

By following these simple tips, you can help improve your cognitive function and get rid of brain fog for good!

And if you are looking to improve your productivity and clear brain fog, try yoga! At Vibrant Yoga, we offer private and corporate yoga classes that can help you achieve a more productive state of mind. We also provide employee wellness services and events to promote healthy living in the workplace. Contact us today to learn more about how we can help you achieve your goals

Masha Liokumovich 10/4/22 Masha Liokumovich 10/4/22

The Different Types of Yoga and Which One is Best For You

There are many different types of yoga, each with its own unique benefits. For example, Hatha Yoga focuses on physical postures and breath work, while Kundalini Yoga emphasizes energy work and meditation.

Ashtanga Yoga is a more physically demanding practice that includes six series of specific postures, while Iyengar Yoga uses props such as blocks and straps to help align the body during poses.So which type of yoga is best for you?

It really depends on your goals and needs. If you're looking for a challenging workout, Ashtanga or Iyengar Yoga might be a good fit; if you're interested in relaxation and stress relief, Hatha or Kundalini could be better choices.

Ultimately, the best way to find out is by trying out different classes until you find one that feels right for YOU. And don't forget, you can always mix and match to create a practice that's perfect for you!

Different Styles of Yoga
The Benefits of Yoga
Which Type of Yoga is Best For You?
How to Get Started With Yoga
Common Mistakes People Make When Doing Yoga
FAQ's in Relation to What Kind of Yoga Should I Do?
- Which yoga type is best for me?
- What should a beginner start with in yoga?
- Which is the easiest yoga for Beginners?
Conclusion

Different Styles of Yoga

There are many different styles of yoga, and it can be hard to decide which one is right for you. However, by understanding the different types of yoga and their benefits, you can make an informed decision about which kind of yoga is best for you.

Hatha yoga is one of the most popular styles of yoga, and it is a good choice for beginners. Hatha yoga focuses on gentle, slow movements and deep breathing.

This type of yoga can help to improve your flexibility and strength, and it is also a great way to relax and de-stress.

Vinyasa yoga is another popular type of yoga. This style of yoga is more active, and it focuses on flowing movements and deep breathing. Vinyasa yoga can help to improve your cardiovascular health, and it is also a great way to tone your muscles.

Yin yoga is a more meditative type of yoga, and it focuses on long-held, passive stretches. Yin yoga can help to improve your flexibility and joint mobility, and it is also a great way to reduce stress.

Restorative yoga is a type of yoga that is designed to help you relax and de-stress. This type of yoga uses props such as blankets and bolsters to support your body, and it focuses on gentle stretching and deep breathing.

Iyengar yoga is a type of yoga that focuses on alignment and precision. This type of yoga can be helpful for people who have injuries or chronic pain, and it is also a great way to improve your balance and coordination.

Bikram yoga is a type of yoga that is performed in a hot room. This type of yoga can help to detoxify your body and improve your flexibility, and it is also a great way to lose weight.

As you can see, there are many different types of yoga, and each one has its own benefits.

Key Takeaway: There are many different types of yoga, each with its own benefits. Hatha, vinyasa, and yin yoga are some of the most popular.

The Benefits of Yoga

If you're like most people, you probably think of yoga as a good way to relax and de-stress. And it is!

But yoga can also provide some amazing health benefits.

Here are just a few of the ways that yoga can benefit your health:

1. Yoga Can Help Improve Your Flexibility.

If you're not very flexible, that's OK! Yoga can help you gradually become more flexible over time.

2. Yoga Can Help Strengthen Your Muscles.

If you've ever been to a yoga class, you know that there are some poses that can really challenge your muscles. With regular practice, you'll start to see some nice muscle definition.

3. Yoga Can Help Improve Your Balance.

Balance is an important part of overall health, and yoga can help you develop better balance. This is especially beneficial as we age and our balance starts to decline.

4. Yoga Can Help Improve Your Posture.

Poor posture can lead to pain in the neck, shoulders, and back. Yoga can help you learn to stand, sit, and walk with better alignment, which can help alleviate pain and improve your overall posture.

5. Yoga Can Help You Relax and De-Stress.

This is probably the most well-known benefit of yoga. The combination of physical activity and deep breathing can help to center and calm the mind, providing some much-needed relief from stress.

So, what kind of yoga should you do?

There are many different types of yoga, so it's important to find one that's right for you. If you're new to yoga, a gentle class might be a good place to start.

If you're looking for something more challenging, there are plenty of options out there. Hot yoga, power yoga, and Ashtanga yoga are all popular choices.

No matter what kind of yoga you choose, you're sure to experience some amazing health benefits. Give yoga a try today!

Key Takeaway: Yoga can offer many health benefits, including improved flexibility, muscle strength, balance, posture, and relaxation.

Which Type of Yoga is Best For You?

When you’re first starting out, the most important thing is to find a class that feels comfortable for you. All types of yoga classes can be beneficial, so it’s important to find one that suits your needs.

If you’re not sure where to start, here are a few things to keep in mind:

Your level of experience:

If you’re a beginner, look for a class labeled “beginner” or “gentle.” These classes will move at a slower pace and will provide more instruction on each pose.

Your fitness level:

If you’re not very active, look for a class that is labeled “restorative” or “yin.” These classes focus more on relaxation and gentle stretching.

If you’re looking for a more challenging class, look for one labeled “vinyasa” or “flow.” These classes move at a faster pace and will incorporate more cardio.

Your goals:

If you’re looking to improve your flexibility, look for a class that focuses on stretching, such as “hatha” or “iyengar.” If you’re looking to build strength, look for a class that incorporates more challenging poses, such as “ashtanga” or “bikram.”.

Your schedule:

If you’re short on time, look for a class that is labeled “express” or “power.” These classes are shorter in length but still provide a good workout.

Your preferences:

If you prefer a more meditative practice, look for a class that is labeled “kundalini” or “yoga nidra.” If you prefer a more upbeat practice, look for a class that incorporates music, such as “jivamukti” or “sivananda.”.

The most important thing is to find a class that feels comfortable for you.

All types of yoga classes can be beneficial, so it’s important to find one that suits your needs.

Key Takeaway: The most important thing when choosing a yoga class is to find one that suits your needs and preferences.

How to Get Started With Yoga

If you're looking to begin a yoga practice, you may be wondering what kind of yoga should you do. There are many different types of yoga, and it can be confusing to try to figure out which one is right for you.

Here's a quick guide to help you choose the right type of yoga for you:

1. Hatha Yoga:

This is a good type of yoga for beginners, as it is slower paced and focuses on basic postures.

2. Vinyasa Yoga:

This type of yoga is a bit more fast-paced, and focuses on linking breath with movement.

3. Ashtanga Yoga:

This is a more physically demanding type of yoga, and is probably not ideal for beginners.

4. Bikram Yoga:

This yoga is practiced in a hot room, and is designed to detoxify the body.

5. Iyengar Yoga:

This type of yoga focuses on alignment and precision in the postures.

6. Kundalini Yoga:

This yoga focuses on awakening the energy centers of the body.

7. Restorative Yoga:

This yoga is very relaxing, and is good for people who are looking to de-stress. No matter what type of yoga you choose, be sure to listen to your body and go at your own pace.

Yoga is meant to be a relaxing and enjoyable experience, so don't push yourself too hard. Start by taking a few classes at a local studio, and see how you feel.

You may find that you enjoy one type of yoga more than another. Or, you may decide that you like practicing yoga at home by yourself.

There is no wrong way to do yoga, so just find what works best for you and go with it.

Key Takeaway: There are many different types of yoga, so find the one that works best for you.

Common Mistakes People Make When Doing Yoga

When it comes to yoga, there are many different types and styles to choose from. However, some people make the mistake of thinking that any type of yoga is good for them.

This couldn’t be further from the truth! Depending on your fitness goals and needs, certain types of yoga may be better suited for you than others.

One of the most common mistakes people make when doing yoga is not paying attention to their form. Just because yoga is a low-impact exercise doesn’t mean that proper form isn’t important.

In fact, improper form can lead to injuries, both in the short and long term. Pay attention to your body and be sure to follow the instructions of your yoga teacher or instructor.

Another mistake people make when doing yoga is not listening to their bodies. Yoga is meant to be a relaxing and rejuvenating experience, but if you push your body too hard, it can have the opposite effect.

If you feel pain or discomfort at any time during your yoga practice, stop what you’re doing and rest. Finally, some people make the mistake of thinking that they have to do yoga every day in order to see results.

This simply isn’t true! You can reap the benefits of yoga by practicing just a few times a week.

In fact, overdoing it can actually lead to injuries or burnout. These are just a few of the most common mistakes people make when doing yoga.

Keep these things in mind and you’ll be well on your way to enjoying all the benefits that yoga has to offer.

Having a private one one instructor could help you avoid some of these common mistakes, prevent injuries and have the practice customized to YOUR goals

Key Takeaway: Yoga is beneficial, but only if you pay attention to your form, listen to your body, and don't overdo it.

FAQ's in Relation to What Kind of Yoga Should I Do?

Which yoga type is best for me?

There is no one-size-fits-all answer to this question, as the best type of yoga for you will depend on your individual goals and preferences. However, some of the most popular types of yoga include Hatha, Vinyasa, and Ashtanga yoga.

If you are new to yoga, it may be a good idea to start with a gentler form such as Hatha or Vinyasa before progressing to a more challenging style such as Ashtanga. Or work with a private instructor one on one

What should a beginner start with in yoga?

There are many different types of yoga, so it is difficult to say which one a beginner should start with. However, some of the more popular types of yoga include Hatha, Vinyasa, and Ashtanga.

Which is the easiest yoga for Beginners?

There is no definitive answer to this question as different people have different levels of flexibility and strength. However, some beginner-friendly yoga styles include Hatha yoga, Iyengar yoga, and Vinyasa flow yoga.

Conclusion

If you're wondering what kind of yoga is best for you, the answer may depend on your goals and needs.

If you're looking for a challenging workout, Ashtanga or Iyengar Yoga might be a good fit; if you're interested in relaxation and stress relief, Hatha or Kundalini could be better choices.

Ultimately, the best way to find out is by trying out different classes until you find one that feels right for YOU. And don't forget - you can always mix and match to create a practice that's perfect for YOU!

So what are you waiting for?

Start exploring today!

We offer private yoga, corporate yoga for employees, employee wellness and events. Our services are perfect for those who want to improve their health and wellbeing. We have a variety of different styles of yoga that we can tailor to your needs. Contact us today to find out more about our services!

Masha Liokumovich 9/28/22 Masha Liokumovich 9/28/22

How to Meditate for Overthinkers: A Beginner's Guide

Our minds are meant to think. There is nothing wrong with our basic psyciology. AND we could also become aware and harness the mind by using strategies so the mind doesn't overtake the drivers seat.

If you tend to overthink everything, chances are you've been told to meditate. And while it may seem like a simple solution to a complex problem, meditation can be difficult for those with an overactive mind.

The good news is that there are many different types of meditation and, with the help of a qualified private teacher, anyone can learn how to meditate effectively.

In this guide we'll cover everything from why overthinkers need to meditate, tips for getting started, and different techniques that may help ease anxiety and calm the mind.

Why Overthinkers Need to Meditate
How Meditation Can Help Overcome Negative Thinking Patterns
Tips for Getting Started with Meditation as an Overthinker
Different Types of Meditation Techniques That May Help Overthinking
The Importance of Finding a Qualified Private Meditation Teacher
FAQ's in Relation to How to Meditate for Overthinkers
Conclusion

Why Overthinkers Need to Meditate

If you're the kind of person who over-thinks everything, you might think that meditation is not for you.

After all, meditation is all about clearing your mind and letting go of thoughts, right?

Not exactly. Meditation, actually, doesnt require you to "clear your mind" at all.

Here's why:

1. Meditation Helps You Focus on the Present.

If you're constantly over-thinking, it's because you're dwelling on past events or worrying about future possibilities. Meditation helps you focus on the present moment, which will in turn help you stop over-thinking.

2. Meditation Helps You Control Your Thoughts.

When you over-think, your thoughts tend to spiral out of control. Meditation helps you gain control over your thoughts and allows you to focus on what's important.

3. Meditation Helps You Calm Down.

If you're constantly over-thinking, it's likely because you're feeling anxious or stressed. Meditation will help you calm down and relax, which will in turn help you stop over-thinking.

4. Meditation Helps You Find Clarity.

When you over-think, your thoughts are usually muddled and confused. Meditation will help you find clarity and peace of mind, which will help you make better decisions.

5. Meditation Helps You Sleep Better.

If you're over-thinking, it's likely because you're not getting enough sleep. Meditation will help you relax and fall asleep more easily, which will in turn help you stop over-thinking.

If you're an over-thinker, give meditation a try. It just might be the answer you've been looking for.

Key Takeaway: Meditation helps over-thinkers focus on the present, control their thoughts, and find clarity.

How Meditation Can Help Overcome Negative Thinking Patterns

If you're like most people, your mind is constantly racing with thoughts. You may worry about what's going to happen tomorrow, dwell on past mistakes, or ruminate about things that are out of your control.

This constant stream of thoughts can be exhausting and lead to negative thinking patterns that can impact your mood and well-being.

While it's impossible to completely turn off your thoughts, meditation can help you control them and find some relief from the constant chatter.

Meditation is a practice that allows you to focus your attention and be in the present moment. When you meditate, you can observe your thoughts without getting caught up in them.

This can help you see your thoughts for what they are—just thoughts—and not let them control your mood or your day. If you're not sure how to meditate, there are plenty of resources available to help you get started.

Once you start practicing, you may find that meditation helps you to better manage stress, anxiety, and negative thinking patterns.

Key Takeaway: Meditation can help you control your thoughts and find some relief from the constant chatter.

Tips for Getting Started with Meditation as an Overthinker

And, if you're like most overthinkers, you probably thought to yourself, "Yeah, right.

Meditation is for people who don't have anything else to do with their time.

But the truth is, meditation can be incredibly helpful for overthinkers. It can help you focus, calm your mind, and even ease anxiety.

If you're not sure where to start, here are a few tips to help you get started with meditation:

1. Find a Comfortable Place to Sit.

You don't need to sit cross-legged on the floor to meditate. You can sit in a chair, on the couch, or even in your bed.

Just make sure you're comfortable and your spine is straight.

2. Set a Timer.

If you're new to meditation, start with a short timer. Maybe set it for 2-5 minutes.

Once you're more comfortable with meditation, you can start to increase the time.

3. Close Your Eyes.

This will help you focus on your breath and not on the outside world.

4. Focus on Your Breath.

Inhale through your nose and exhale through your mouth. Try to focus on the sensation of your breath moving in and out of your body.

5. Don't Worry About Clearing Your Mind.

It's normal for your mind to wander when you're meditating. When you notice your thoughts drifting, simply bring your focus back to your breath.

6. Be Patient.

Meditation takes practice. Don't get discouraged if you don't feel like you're doing it "right."

Just keep at it and you'll eventually get the hang of it.

7. Try a Guided Meditation.

If you're having trouble meditating on your own, try a guided meditation. There are plenty of apps and websites that offer guided meditations.

8. Make It a Habit.

One of the best things you can do for your meditation practice is to make it a habit. Try to meditate at the same time each day.

And, if you can, meditate for more than one session each day. Meditation can be a helpful tool for overthinkers.

It can help you focus, calm your mind, and ease anxiety. And if you feel like you need support in this area, reach out to us and work with a private meditation teacher who could guide and be a support sytem on your journey

Key Takeaway: Meditation can help overthinkers focus, calm their mind, and ease anxiety.

Different Types of Meditation Techniques That May Help Overthinking

If you're someone who tends to overthink things, you're not alone. In fact, overthinking is something that a lot of people struggle with.

Luckily, there are some different types of meditation techniques that may be able to help. One type of meditation technique is mindfulness meditation.

This type of meditation involves focusing on your breath and being present in the moment. You may also want to focus on a certain word or phrase, such as "relax" or "let go.".

Another type of meditation technique is transcendental meditation. This type of meditation involves repeating a mantra or phrase.

The goal is to help you focus and quiet your mind. There are also some other relaxation techniques that can be helpful for overthinking.

These include things like progressive muscle relaxation, guided imagery, and deep breathing exercises. If you're struggling with overthinking, it's important to find a technique that works for you.

Try out a few different ones and see what helps you the most.

Key Takeaway: There are many different types of meditation that can help with overthinking. Try out a few different techniques to see what works best for you.

The Importance of Finding a Qualified Private Meditation Teacher

If you're looking to get the most out of your meditation practice, it's important to find a qualified private meditation teacher. With so many different meditation techniques and styles out there, it can be tough to know where to start.

A qualified teacher can help you find the right technique for your needs and give you the guidance and support you need to make meditation a part of your daily routine. If you're an overthinker, meditation can be a particularly valuable tool.

Meditation can help you learn to focus your attention and quiet your mind, which can be a huge relief when your thoughts are running wild. If you're ready to find a qualified private meditation teacher, there are a few things to keep in mind.

First, make sure to find a teacher who has experience teaching meditation to beginners. It's also important to find a teacher who is a good fit for your personality and learning style.

Once you've found a few teachers you're interested in, take some time to read reviews and talk to others who have taken their classes. With a little bit of research, you're sure to find the perfect teacher to help you start meditating for overthinkers!

Key Takeaway: If you're an overthinker, meditation can help you focus your attention and quiet your mind. Look for a qualified private meditation teacher with experience teaching beginners.

FAQ's in Relation to How to Meditate for Overthinkers

Is meditation good for Overthinkers?

Many people who suffer from overthinking find that meditation can help to quiet their mind and provide some relief from their constant thoughts.

How do I stop being an Overthinker?

Some tips on how to stop being an overthinker may include:

Identifying when you are overthinking and catching yourself in the moment
Practicing mindfulness and meditation to help focus your thoughts and be in the present moment
Challenging your negative thoughts and reframing them in a more positive light
Letting go of perfectionism and learning to accept yourself as you are

How do I stop overthinking and laziness?

There is no one-size-fits-all answer to this question, as the best way to stop overthinking and laziness may vary depending on the individual.

However, some tips that may help include:

Make time for meditation each day, and stick to a regular practice.
Be patient with yourself, and don't expect perfection.
Let go of judgment, and simply observe your thoughts and feelings without trying to change them.
Focus on your breath, and let go of any other thoughts that arise.

How do I stop overthinking everything and find peace of mind?

Some tips that may help include:

Learning to meditate and practice mindfulness, focusing on the present moment, and letting go of negative thoughts and emotions. Additionally, it may be helpful to journal or talk to a therapist to help process thoughts and feelings.

Conclusion

This beginner's guide will show you how to get started.

Meditation is a simple solution to a complex problem, and with the help of a qualified private teacher, anyone can learn how to meditate effectively.

If you are looking for a way to improve your wellness, consider working with a private yoga and meditation teacher.

Masha Liokumovich 7/8/22 Masha Liokumovich 7/8/22

Do you need motivation to stick to your fitness goals?

Vibrant Yoga's approach to teaching yoga, meditation and mindfulness is rooted in offering classes which are designed for a specific group of people, or personalized for an individual. We take time getting to understand the goals of our students and develop classes which are tailored to their needs.

Unlike watching a video online on your own, produced for the general public, there are many benefits to attending a private class. Whether you choose to have one-to-one sessions or join work colleagues, friends or family in one of our groups programs, we offer classes which are tailormade.

10 Benefits of Private Group and Individual Yoga Classes

Personal attention

Our sessions are led by professionally qualified teachers who ensure every participant is adopting the correct technique and gains the most benefit from the class. Following a video on a phone, laptop or tablet, while checking your position is almost impossible on your own.

Motivation

Attending a class at a specific time on a particular day becomes a positive addition to the weekly routine. If you know you are expected at twelve-thirty on a Tuesday lunchtime, it’s easier to find the motivation to attend. Unless you are very disciplined, setting aside time for a yoga session at home is easy to forget, in the hustle and bustle of daily life.

Being part of a class means you are also there to support others:

““Success has nothing to do with what you gain in life or accomplish for yourself. It’s what you do for others.”

— Danny Thomas

Accountability

Knowing your instructor and the other members of the class are expecting you is not only motivating but also provides you with accountability. You not only don’t want to let yourself down but also want to be there for others - accountability works both ways.

It’s Fun!

How many times have you thought, ‘I’m not in the mood for class today,’? But when you attended you had a good time. Overcoming that lethargic feeling makes showing up even more uplifting.

Meeting new people

There is always time before and after a session to chat to other members. Learning together provides a sense of community and connection which many people yearn for. If you are new to an area or organization, joining a class is a great way to meet like-minded people and make new friends.

Increase endorphins

It is well documented that exercise and meditation increase endorphins, the ‘happiness’ hormone, but a small study shows there is an even greater increase when participating in a class with other people.

Pitched at your level

An experienced teacher will adapt the difficulty of a particular exercise to attendees with varying levels of experience so that everyone is able to participate at their own level. Exercising to a video which is too advanced may put you at risk of injury.

A safe environment

One of the responsibilities of an instructor is to make sure the location is safe. They will advise on the most suitable setting, equipment and clothing were necessary. If you exercise on your own and injure yourself, it may be difficult to summon help. In a class someone is always on hand in case of an emergency.

The freedom to ask questions

One of the difficulties with exercising on your own is that there is no one to ask when you need an explanation of a particular technique. In a class, the teacher is always on hand to provide clarification and offer helpful guidance.

Interaction with the outside world

With more of us working remotely or finding it difficult to socialize following long months of isolation during the pandemic, knowing there is a regular activity outside the home is a real tonic. It’s a time in the week which you are dedicating to yourself, and, in turn, you are improving both your physical and mental wellbeing.

So the next time you are looking for a yoga class to increase your strength, help with flexibility, stretch and restore the body and mind, get in touch to discuss the different options we offer.

Masha Liokumovich 6/27/22 Masha Liokumovich 6/27/22

Take Your Exercise To the Great Outdoors

We call it the great outdoors for a reason - it’s both great and good for us. There are many reasons we like to encourage our clients to take their yoga outside, and we enjoy hosting our group lessons in the fresh air at every opportunity. Find a shady spot under a tree, an early morning visit to the beach or simply step into your own backyard and breathe in some fresh air.

Hitting the gym is synonymous with exercise, but there is plenty of evidence that ‘green exercise’’ is better for you both mentally and physically. The healing power of nature is one of the guiding principles of Hippocratic medicine. Human beings have, after all, lived off the land for most of our existence and now, when so much of our lives are spent indoors, we need to enjoy the beauty of nature and its restorative properties.

The Benefits of Exercising Outdoors

Benefit #1: Boost your Immune System

The body reacts differently when in nature. Research shows that 30 minutes spent outdoors leads to greater levels of activity, reduced blood pressure and lower incidence of depression.

Benefit #2: Increase your levels of Vitamin D

Many people who live north of San Francisco do not get adequate exposure to Vitamin D in the winter and this deficiency is increasingly common, particularly in the elderly and small children. Low levels of Vitamin D can result in osteoporosis, brittle bones and rickets. It is also linked to an increased risk of metabolic syndrome, autoimmune diseases, heart disease and depression. For many people, the onset of winter brings with it the debilitating effects of seasonal affective disorder due to lack of daylight, so getting outside for them is additionally important.

It is also essential to balance any exposure to sunlight with the regular application of a good quality, high factor sunscreen to protect the skin.

Benefit #3: Benefit from ‘happiness hormones’

Getting outside will also help to make you smile as your body releases feel-good hormones such as dopamine. One study showed that regular outdoor exercise increases the levels of serotonin, the mood regulating hormone, and also higher levels of endorphins post-exercise, when compared with those who chose indoor activity.

Benefit #4: Burn more calories

When you compare exercising in a bland, indoor environment with performing the same exercise outdoors, the added challenge of changing temperatures on the body and changing terrain, it’s been found that getting outside wins when it comes to burning more calories. A study by the University of Exeter found, mile for mile, road runners burn more calories than those on treadmills.

Benefit #5: Exercise longer

If you imagine a walk or hike in the countryside compared with using a treadmill, it’s not surprising that people are more inclined to exercise for longer in nature. You simply drink in your surroundings rather than think about how long you have to go!

Vibrant Yoga’s favorite ‘green’ spaces

Our teachers love the outdoors. If you are looking to hold a corporate yoga program or celebrate an event, we are able to take your session to:

The beach at Lake Michigan
A local state park
The grounds of a hotel or conference center
Your own backyard

Besides the advantages of exercising in the open air, there are benefits from simply connecting with the ground. Known as ‘grounding’ or ‘earthing’, walking barefoot or lying on the grass, earth, mud or sand, early scientific studies show regular contact with the ground is beneficial for reducing inflammation, cardiovascular disease, muscle damage, chronic pain, and improving mood.

Where will you take your exercise this week? We’d love to find out. Please get in touch and share a photo of some of your favorite places.

Masha Liokumovich 3/7/22 Masha Liokumovich 3/7/22

Can you THINK yourself young?

This month we are focusing on self-reflection at Vibrant Yoga and my question to you is, can you think of yourself as young at any stage of your life?

Let’s be honest with ourselves, when it comes to getting older, many of us start to develop strong feelings about aging– and oftentimes, these feelings are not always positive. We start to feel that getting older comes with it’s own set of problems such as increased health issues, those dreaded wrinkles and cognitive decline.

While many of these aspects are destined to happen, practicing mindfulness and living an active lifestyle can slow down and even prevent certain health related issues and leave you feeling like age is just a number.

Yes, Seriously!

According to an article in The Guardian, people who see the aging process as a potential for personal growth tend to enjoy much better health into their 70s, 80s and 90s than people who associate aging with helplessness and decline, differences that are reflected in their cells’ biological aging and their overall life span.1

What you can infer from this statistic is that feeling young isn’t just about how you look or what your chronological age is. It also refers to how you think — and this has a lot to do with your wellbeing. The major takeaway is that your mindset, lifestyle and day to day choices have a lot of influence on your overall health, and how youthful you look and behave.

With that being said, let’s talk about just how important your mindset is in your overall wellbeing and reframing your natural thoughts.

Your Mindset Is Everything.

We hear a lot about the importance of taking care of your physical self, such as exercising and eating clean, but what we often don't hear is that mental health has everything to do with it too.

When our mindsets are cognitively healthy, and we are able to think clearly without mental exhaust, we start to notice, feel and listen to the needs of our physical selves. Our minds and bodies are so inherently intertwined and each motion has a reaction starting from your brain and transferred into physical motion.

Many studies have been shown that positive mental health impacts your overall physical health by:

Reducing stress and cortisol build-up
Increasing your motivation and your ability to take action on your life
Increased concentration
Increased energy
Overall feel of contentment
More respect for the daily choices you make

By understanding the impact your mindset has on your health, your well being will grow, allowing you to have healthier feelings towards aging and resulting in better physical health as well. You’ll be pleasantly surprised to learn that people who have higher levels of wellbeing are seen as more youthful and live healthier lives.

Bibliography

Robson, David. “Can You Think Yourself Young?” The Guardian, Guardian News and Media, 2 Jan. 2022, https://www.theguardian.com/science/2022/jan/02/can-you-think-yourself-young-ageing-psychology?inf_contact_key=01be96335a279a4fb71f5b4160f18c0d680f8914173f9191b1c0223e68310bb1.

Masha Liokumovich 1/31/22 Masha Liokumovich 1/31/22

The Most Powerful Form Of Self Care Starts With Your Mindset

Intro: Self care is one of the most important aspects of improving your life but often one that gets overlooked. In a world that's fast paced, it can be hard to think about and take time out for yourself. So why is self-care so important?

Let’s talk about it!

Self care is defined in many ways, but is a concept that can be broken into two main sections, physical and mental. Mental self care is the act of nurturing your mind with positive thoughts and behaviors, helping you to put yourself first in order to remain healthy. Physical self care is the act of giving your body what it needs to stay strong. Both of these areas should be thought of when practicing self care.

Self Care Starts With Your Mindset

Your attitude will either make or break any self-improvement journey. One of the most vital parts of self-care starts with the way you think. As we work towards our goals, it's important to learn how to adopt the right mindset — one that will lead us to success.

And remembering that taking care of your physical exhaustion is important, however, it starts with your mind and recognizing the exhaustion that needs to be replenished.

Treat Your Body Like A Temple

The closest person to you, is YOU. Your body needs attention and our physical well being is essential for our overall health. Our minds are intertwined with our bodies and always sending messages back and forth. These messages allow us to feel emotionally, and physically. It’s the way our brains are mapped and our minds know when we aren’t being nice to our bodies. This can manifest into our physical selves in the form of discomfort, exhaustion, and even illness!

Make Self-Care A Daily Routine.

Self-care is an essential part of your life, but how can you make it a daily habit? You need to care for yourself so that you are healthy in body, mind and spirit. There’s no right or wrong self-care routine. Anything can be self-care. Self- care should never be an obligation or a chore, it should be something that comes naturally, not forcefully.

Self-care is about being more kind to yourself.

You are important. You are worth it. Taking time for self care doesn’t always have to be about getting an expensive massage or even leaving the house. IT IS listening to the needs of your body and making the necessary shifts to stay centered.

Sometimes this can mean sitting down at your desk and taking a few deep breaths, or recentering after a walk in nature. Everyone has the ability to take care of themselves no matter how busy they are- and with all the shifts happening in the world today, it’s important we put more emphasis on ourselves daily. Remember, it’s okay to start slow and be uncomfortable in the beginning. What’s important is that you recognize that you want to improve and start taking action!

Download our latest eBook on Practical Self-Care created by our team here at Vibrant Yoga that helps us balance and maintain our physical and mental wellbeing. We hope that these resources support you too!

Vibrant Yoga is based in Chicago and serves the Chicagoland area as well as virtually anywhere with practical tools and guidance to individual wellness for a healthier lifestyle. We offer on-site & virtual yoga, meditation & wellness workshops to individuals and companies. We envision a world where every individual, employee, and business owner has the freedom and resources to maintain vibrant health that positively impacts their mental and physical well-being.

Masha Liokumovich 1/26/22 Masha Liokumovich 1/26/22

Which Should I Do First: Meditation or Exercise?

By now you likely know you should be meditating. If you aren’t convinced yet, please watch our 2 minute video on the benefits of meditation!

And we all know that we should also exercise every day!

But how are you supposed to fit them both into your schedule (especially if you have kids and a job)?

Isn't it a little selfish to be doing both every day?

Well, no. It's not selfish. In fact, it's the least selfish thing you can do.

The people around you don't want you weak, stressed and tired. They want you happy, healthy and strong.

Here's the thing: if you're meditating and exercising everyday, your life is going to be amazing. Period. You're going to be burning off new stresses with exercise AND giving your body deep rest to work through the backlog of old stress with meditation.

With the intensity of life right now, prioritizing meditation and exercise can help you create joy which we all need to handle our demands with more ease.

I made a video to share the nitty-gritty on how to best schedule exercise and meditation into your day in a way that doesn't make it feel like wellness is your full time job.

If you've ever asked the question, "what comes first: meditation or exercise?" you are about to find out.

The big takeaway? It's not selfish for you to make time for yourself. I'd argue it's the opposite. You cannot pour from an empty cup.

Masha Liokumovich 1/11/22 Masha Liokumovich 1/11/22

Thoughts Are Not The Enemy of Meditation

Have you ever tried to meditate and couldn’t “turn off your mind”?

Your mind thinks just like your heart beats. It happens involuntarily. The harder we try to “clear” our thoughts, the more struggle we face.

Trying not to have any thoughts during meditation is like trying not to get wet in the shower.

So don’t think of yourself as a meditation failure because you couldn’t turn off your thoughts. It’s part of the process.

As your body is de-stressing through the meditation process, your mind WILL inevitably have thoughts. And that’s ok. Accepting them is the first step.

The process of meditation is training the mind to return to a single point of focus such as your breath, the movement of your belly & your chest or a mantra, which is personally my favorite, because it de-excites the nervous system allowing you to experience the sensation of “sinking” into relaxation, allowing your brain to unwind & process.

Watch our video for a quick 1 minute mindfulness practice

And if you’d like to dive deeper into learning meditation techniques for yourself or your team, reach out to us. This is what we are passionate about: supporting our clients with tools that promote well-being, clarity & resilience.

Masha Liokumovich 12/14/20 Masha Liokumovich 12/14/20

How a Corporate Health Program Boosts Productivity

Corporate health programs help minimize stress, absenteeism and improve concentration for better productivity in the workplace.

Corporate health programs consist of a suite of features available at the workplace to ensure that employees can recover and deal with workplace stress. These programs ensure physical and mental wellness for your employees, helping them alleviate tension and stress and channel it in a healthier way. Here are some of the benefits of introducing a corporate health program at your organization.

Minimize Stress

As employees come under more stress, their productivity starts to decrease as well. It might be visible from their physical attributes, interactions with them, along with a decline in the quality of their work. Many employees state that their job happens to be the biggest cause of stress in their lives.

Corporate wellness activities include programs like yoga, which are optimal for those seeking to relieve their minds from burdens. It can help troubled workers relax, rid themselves of what is holding them back and start afresh.

Reduces Absenteeism

The biggest issue faced by organizations is absenteeism among their employees. A single absent employee can cause a large bottleneck in the pipeline, which can be detrimental for other workers and the business in general. One of the major causes of absenteeism is physical pain, such as backaches that people go through daily at work, not counting any acute injuries or chronic pain.

Corporate wellness programs can help alleviate some of this pain, helping your employees stay healthier and perform better at their jobs.

Improved Concentration

After a long workday, employees need to recharge and freshen their minds in order to be productive at the job the next day. Concentration is key for every job, which can be boosted by corporate fitness programs.

During yoga, in particular, people must have perfect coordination between different parts of the body for the correct execution, which requires a great deal of attention and focus. The focus, balance and mindfulness learned in yoga can help increase concentration, which translates to better output and yield at work.

At Holistic Cure, our team is geared to help businesses perform better by providing them with our corporate fitness and health programs. We aim to enrich people with a feeling of physical and mental wellbeing, allowing them to become better versions of themselves at work and in their personal lives. We also provide deep sleep meditation for those struggling with stress or sleep issues.

For corporate entities and others in Chicago looking to acquire our services and learn more about what we do, we're available to schedule a consultation. Get in touch with us today and let’s come up with a program fit for your team's needs!

Masha Liokumovich 11/6/20 Masha Liokumovich 11/6/20

Elevate Your Wellness Routine with Essential Oils

Here are three ways you can enjoy the health benefit of essential oils by incorporating them into your daily healthcare routine.

When it comes to one’s well-being, the power of your sense of smell is often underrated. Scents can make you feel relaxed, calm, happy, or productive.

This brings us to essential oils; been for millennia for both health and medicinal purposes—from aromatherapy and vanity to household cleaning products—their uses are virtually endless.

The majority of the health benefits you get from essential oils come from their antimicrobial properties, which are well-documented. Moreover, since essential oils are made from all-natural ingredients, they don’t have any side effects.

Whether you’re looking for a natural sleep or skincare aid, essential oils have the ability to help you. Here are three ways you can integrate them into your daily healthcare routine.

Aromatherapy

A holistic healing treatment that has been used for centuries, aromatherapy involves using aromatic essential oils to promote health and well-being. It typically involves putting the oil into a diffuser which then releases the oil molecules into the air, creating a mist for you to breathe. Depending on your health goals, you can use different essential oil blends.

Aromatherapy can also be administered by adding a few drops of your preferred essential oils to your bath. For instance, if you’re looking to improve sleep, adding a few drops of lavender oil to your bath will help. Lavender oil is known to reduce the secretion of the stress hormone “cortisol”, thus helping you feel calm and relaxed.

Topical Application

Although many essential oils cannot be directly applied to the skin, they can be used in soaps and lotions in a diluted form. You can use them to create custom skin products that are tailored to your specific health needs.

For instance, many choose to add rosemary essential oil to their topical skin care products. Rosemary oil is known to promote hair growth, which is why many people add it to their shampoos and conditioners.

In Baths

Another popular way of incorporating essential oils in your daily routine is by combining them Epsom salts or a carrier oil and creating an aromatherapy bath blend. However, avoid using lemongrass, wintergreen, oregano, cassia, or cinnamon in an essential oil bath blend as they can irritate sensitive skin.

Learn about the unrivalled health benefits of alternative, all-natural remedies such as essential oils, meditation and yoga through our energetic healing sessions. Get in touch with our team in Chicago for more information.

Masha Liokumovich 4/9/19 Masha Liokumovich 4/9/19

Natural Weed Killer with Essential Oils #NaturalGardening #WeedKiller #EssentialOils

Gardening season is upon us! Use this simple, natural & effective weed killer around your garden

Natural Weed Killer with Essential Oils

I’m SUPER excited about the upcoming gardening season. I’ve started some of my seeds back in February and it was a nice break from the cold and depressing weather we’ve been having.

As I’m always learning new tools & strategies in the garden, the more natural the better, so I ran across this recipe for a natural weed killer and wanted to share it with you. I love essential oils and use it in my home almost daily. I realize the power it has to transform, so I’m super excited to try this recipe this year to kill weeds in the garden without hurting my produce.

Ingredients:

16 oz. glass spray bottle
14 oz. distilled vinegar
1 1/3 liquid Castile soap
3 drops of wintergreen essential oil
3 drops of clove essential oil
3 drops of cinnamon essential oil
3 drops of orange essential oil

Instructions:

First put Essential Oils & soap into bottle & mix
Next pour in vinegar
Tighten lid & shake vigorously
Spray on weeds as needed

Recipe Credit: Organic Gardening by MamaZ

Masha Liokumovich 7/26/16 Masha Liokumovich 7/26/16

The Most Simple, But Powerful Exercise You Can Start Doing RIGHT NOW to Quiet a Racing Mind & Reduce Stress

Sitting still might seem like a simple practice, but it’s actually very difficult to be alone with ourselves and our thoughts, especially if we’ve been through some traumatic experiences in our lives where even a simple silence can bring up a lot of difficult emotions associated with those negative experiences. Meditation can be a very powerful practice to release those feelings associated with the experiences that might have happened back in our childhood and we are still holding onto it in our bodies & in our minds.

Sitting still might seem like a simple practice, but it’s actually very difficult to be alone with ourselves and our thoughts, especially if we’ve been through some traumatic experiences in our lives where even a simple silence can bring up a lot of difficult emotions associated with those negative experiences. Meditation can be a very powerful practice to release those feelings associated with the experiences that might have happened back in our childhood and we are still holding onto it in our bodies & in our minds.

The best part is all you need is yourself and a quiet place to just sit and be still for a few minutes. There has been an incredible amount of modern research on the healing benefits of meditation from physical to mental to emotional.

“A regular meditation practice has been shown to increase concentration, improve creativity as well as help the brain react to stress in a more calm and composed way.”

So, if you are willing to release those blocks that could be stopping you from living a fulfilling life, you can begin a meditation practice in a very small and gentle way, by allowing yourself to just sit still while observing your thoughts as they come in, without engaging with any one in particular. Just letting them float by like clouds in the sky. And just like some clouds could be white and fluffy, some clouds are dark and stormy. The most important thing is you let them be as they are, without trying to manipulate or change them. Being present with our feelings especially the difficult ones will help us release them faster. Our society frowns upon angry or sad emotions, but these are just outlets for us to release and recycle the stored up feelings that are keeping us stuck.

“Stop, Drop & Meditate”

It's nice to have a designated spot in your home where you feel safe, grounded & uninterrupted, sit on a meditation cushion to elevate your hips for comfort, surround yourself with favorite & spiritual objects like a Himalayan salt lamp (works as an air purifier and is BEAUTIFUL), Tibetan singing bowl, favorite healing crystals, mala beads, light a candle etc., but it's more important to just sit still with your eyes closed. So, if you don't want to get fancy with meditation gadgets, STOP, DROP & MEDITATE can be a great option for you. Start with 5 minutes/day and increase it to 10, 15 or 20 as you get comfortable. Ideally you want to do a meditation in the morning before the day gets busy, but if first thing in the morning doesn't seem to fit into your routine, make it happen after the kids have gone to school or before heading out the door or even in the car before going in to work. Your mind will be relaxed and ready to deal with life's challenges in a more composed way. And now meditation is more accessible than ever before via our phone apps we can take with us anywhere. Just press the play button, sit back & be guided into a state of relaxation, available at your fingertips. Or you’d rather learn to meditate with a human being, feel free to reach out and I’ll teach you.

Read more about my personal experience of all the amazing healing benefits of meditation.

I hope this serves you and Namaste! <3

WANT TO INFUSE HOLISTIC WELLNESS INTO YOUR EVERY DAY?

SCHEDULE YOUR COMPLIMENTARY HEALTH COACHING CONSULTATION

Masha Liokumovich 7/13/16 Masha Liokumovich 7/13/16

Five Morning Routines for a Happy Spirit

Mornings are a sacred time, where we get a clean slate, a whole day ahead of possibilities. However, the truth is mornings can be hectic & crazy filled with rushing around getting everyone fed, dressed & out the door. That's why it is so essential to establish a simple, but powerful morning routine that is deeply nourishing to prep the body & the mind for the day ahead and to streamline the process and keep everyone sane in the meantime. It's important to begin the day with gratitude & love, which means no emails, text or Facebook first thing in the morning. Here are my five essential morning routines to maintain a happy spirit throughout the day.

Sit still for 5 minutes (aka Meditation) - I know it sounds counter-intuitive to do NOTHING when you have so much to do, but this simple step is VERY essential in setting yourself up for a peaceful day. This will be THE practice to set you up for the rest of the day, tune in to your body & your mind. It's nice to have a designated spot in your home where you feel safe, grounded & uninterrupted, sit on a meditation cushion to elevate your hips for comfort, surround yourself with favorite & spiritual objects like a Himalayan salt lamp (works as an air purifier and is BEAUTIFUL), Tibetan singing bowl, favorite healing crystals, mala beads, light a candle etc., but it's more important to just sit still and close your eyes. So, if you don't want to get fancy with meditation gadgets, STOP, DROP & MEDITATE can be a great option for you. Start with 5 minutes and increase it to 10, 15 or 20 as you get comfortable. If first thing in the morning doesn't seem to fit into your routine, make it happen after the kids have gone to school or before heading out the door or even in the car before going in to work. Your mind will be relaxed and ready to deal with life's challenges in a more composed way. And now meditation is more accessible than ever before via our phone apps we can take with us anywhere. Just press the play button, sit back & be guided into a state of relaxation, available at your fingertips. Read more about my personal experience of all the amazing healing benefits of meditation
Have a cup of warm tea with honey & lemon. My favorite right now is the Kombucha Green Tea. If weather permits, sip your tea in nature, out on your patio or just prop open a window to let it some fresh air. There is something sacred about sipping soothing tea while gazing out into the early morning light, listening for sounds of the world waking up: birds chirping, leaves rustling in the wind, the sun rise. This routine can be combined with your meditation and your intention setting (see below)
Intention - Mornings are also a great time to set an intention or repeat a mantra for the day. Whether you would like to be more mindful throughout the day in your actions and your words with yourself and others or you have a tangible intention of some sort, state it during your meditation. (see my list of mantras). You can also write out your intention & place a crystal of choice to elevate the vibration of that intention on top of the paper, lay it in front of you while you meditate or you can hold it in your hand during your meditation
Read an inspirational quote or a quick article. I subscribe to many inspirational authors & life coaches whose words of wisdom guide me into a positive & confident state of mind. There are also great apps that remind you every morning. The two apps that I use & love are: Be Here Now & Yoga Quotes.
Use mala beads to amplify your intention/message/question you've put out to the universe to answer/deliver. For example: had a rough morning, kids screaming, I use my 108 mala beads to repeat "I feel joy in the present moment". Or unsure about a certain decision, repeat "I feel confident & trust that all is happening as it should. BONUS: Mala beads are beautiful as jewelry, either bracelet or necklace.

As you can see, it doesn't take a long time to nourish your body & your mind in the mornings. You can combine a lot of these tools to save time and to raise the vibrations of your day.

What's your favorite way to start the day?

Want to infuse Holistic Wellness into your EVERY DAY?

Schedule your complimentary health coaching consultation

Masha Liokumovich 6/21/16 Masha Liokumovich 6/21/16

Nine Alternative Therapies To Bust Stress & Feel More Energy

These days, we are stretched and pulled in many different directions; no wonder we often feel “stressed out,” tense, and pressured. We need to balance all that whirlwind activity with some time to unwind. Use the therapies below to help you bust stress & feel more energy.

Art Therapy

Art Therapy has shown to significantly reduce stress levels. Whether it’s painting, drawing, sculpture, or collage, this form of expression taps into your creative side, giving you an opportunity & space to process intense stressful emotions in a way that allows that energy to move through and out of your body & mind. There’s also a mindfulness aspect to art therapy that complements the self-expression element. A mind/body connection naturally occurs when people are "in the zone", fully engaged in a physical act of creation.

Music THERAPY

Music Therapy has shown that sound has profound effect on your body and psyche. Dancing & singing to your favorite tunes has been scientifically proven to reduce stress levels by altering your physical and emotional landscape. In fact, there’s a growing field of health care that includes music in their therapy to help cancer patients, children with ADD etc. Even hospitals are beginning to use music therapy to help with pain management, to help ward off depression, to promote movement, to calm patients, to ease muscle tension, and for many other benefits that music and music therapy can bring. If you know how to play an insturment, great! If not, take a class or go to a live concert. You can also create a music playlist for on the go boost (or borrow mine) to spark your spirit, put a smile on your face & shift your mood & energy using upbeat high vibration beats

Gratitude THERAPY

Gratitude Therapy has shown to significantly reduce stress levels, anxiety & depression. Being grateful has the ability to calm and soothe the amygdala, the part of the brain that sounds the stress alarm. It's mainly because your brain doesn't know the difference. No matter how stressful your life may seem, there is ALWAYS something to be grateful for: a roof over your head, food in your belly, the endless love from your children etc. Sometimes we just need to step back to shift our perspective & realize how lucky we are. Gratitude, like happiness, is not a random feeling or emotion. It's an ACTION, a response that we can CHOOSE to cultivcate in any situation. It's not always easy to do, but we always have the choice to do it. And by filling your bucket with gratitude, there isn't room for the negative energy to come in: and once you change your world view, things begin to flow. Directions: Find any size glass jar (the bigger, the more you'll want to fill it), set it near your bedside table or somewhere visible along with a stack of post-its and a pen. Every day (consistency is key, because through repetition new neural pathways are formed) write at least 1-3 things you are grateful for today. And even if you had a horrible day, focus on the lessons you've learned from these experiences. For example: My dishwasher broke recently, the 6 things I was grateful for is: 1) saving on electricity 2) the opportunity to practice mindfulness while hand washing the dishes for two weeks 3) the invention of a dishwasher 4) deep appreciation & sympathy for previous generations who didn't have the privilege of having such an amazing appliance 5) the guy who came by to fix it 6) the warranty we had which saved us hundreds of dollars AND a new motor which will last us a while

Gardening THERAPY

Gardening has been shown to reduce the stress hormone due to its meditative properties. It offers you the quiet space for contemplation, provides a physical outlet for the tension we store in our bodies, exposes you to nature, sunlight & fresh air, which are proven mood boosters. Plus, nurturing something outside of ourselves shifts the focus away from self and this can be valuable in times of anxiety and stress. Besides, all the fresh produce you are going to harvest not only will make you feel proud and confident, but also nourish your body with the freshest produce. Start small with growing organic herbs like cilantro, parsley (full of vitamin C), dill, rosemary etc. in pots in sunny spots and then if you are feeling the sense of fulfillment and stress-reducing properties then dig up a whole garden in the ground.

Surrender THERAPY

The Surrender Box is an opportunity for you to "throw" in or surrender all of your problems, your burdens, decisions you are not sure about and let the universe handle the rest so you don't have to worry about it anymore. Whether you want to make it a physical shoe box or a mental box is up to you. I recommend to write out what stresses you on little post-it notes to 1) empty it out of your mind 2) to gain clarity & awareness of the stressors in your life. 3) to release it to the universe

Massage THERAPY

Massage Therapy can be extremely therapeutic not only for the body, but for the mind. A massage can help relieve tense muscles, correct postural stress by increasing and improves circulation throughout the body. Massage therapy can also bring on the "relaxation response" by reducing the stress hormone cortisol production, while increasing the serotonin levels (a neurotransmitter known as the "happiness hormone") which helps ward off depression. And because cortisol is greatly reduced, your immune system isn't compromised to illness. Massage therapy can also increase delta brain waves for a deep and relaxing sleep.

Affirmation Therapy

Affirmation therapy can be a powerful tool to help you change your mood, state of mind, increase confidence & reduce stress. The best part it can be applied to self anytime, anywhere! An affirmation can work as it has the ability to program your mind into believing the stated concept. This is because the mind doesn't know the difference between what is real or fantasy. There are both positive and negative types of affirmations. A positive affirmation is a statement of confidence & self-love: "I trust my decisions and have faith in where I'm going". A negative affirmation is a statement many of you might have experienced as a child: "You can't do it, you are so clumsy, so fat, so rude etc." These negative statements can stay with us in the conscious or unconscious mind, which we then reinforce throughout our lives. So, it's IMPORTANT to fill ourselves with positive affirmations or mantras to re-wire our brain into believing what we thought was not possible before. Speak the affirmation that resonates most with you out loud a few times three times a day - morning, afternoon and evening. Our words and thoughts are composed of energy and therefore contain extremely potent power to alter our reality.

Meditation Therapy

Meditation is an effective method to become aware of unconscious thought patterns, allowing you to live with more self-awareness & mindfulness. That first step of becoming aware is all you need to start to re-wire your brain from a stress-induced lifestyle to a more positive, calm & balances one. What people don't realize is you don't need a fancy set-up to start meditating, you can just stop, drop & meditate, that's it! You can sit or lie down anywhere, anytime you find yourself with a few minutes to spare, focusing on the breath & letting the thoughts go by like clouds in the sky. OMG I can meditate is a great meditation app to get you started. A daily practice of meditation helps us find the clarity and calm that is always there, just below the choppy surface of the mind when we are caught up in the hustle and bustle, in the busyness of our daily lives. Read about my personal journey of self-discovery through meditation & all its incredible benefits

Visualization

The techniques of visualization and guided imagery can help to bring our minds and bodies into a better balance. Using our imaginations, we can visualize a place where we feel relaxed, such as the beach or a forest. That's a lot like daydreaming, giving our minds a peaceful & neutral anchor to rest on. You can built you visualization muscle on your own thinking of a serene place or use a guided imagery visualization. This meditation app has lots of different guided visualization meditations you can use. This type of a therapy helps lower anxiety, stress and blood pressure, reduces the severity of headaches and even strengthens immune functioning. After quieting body and mind, you can feel full of energy, relaxed & refreshed, ready to face the challenges ahead with easy & patience.

Masha Liokumovich 6/14/16 Masha Liokumovich 6/14/16

The One Powerful Technique You Can Use Now to Ease Stress & Anxiety

A very powerful technique you can do yourself to ease stress & anxiety NOW

Watch this introduction video to EFT (emotional freedom technique) or also known as the tapping technique to clear blocks in your life FAST!

Now that you are familiar with the tapping points, here are a few of my favorite EFT videos by an amazing "tapper" Brand Yates

Table of Contents:

To Still the Mind and Bring About Inner Peace

To Improve Focus and Concentration

To Reduce Stress and Anxiety Levels

To Promote Better Sleep Patterns

To Boost Overall Physical Health

Conclusion

Table of Contents:

Neuroplasticity: What Is It and How Does It Work?

The Science Behind Neuroplasticity and Meditation

How Meditation Can Help to Mental Trailblaze New Helpful Thought Patterns

Tips for Getting Started with a Meditation Practice

FAQs in Relation to Neuroplasticity Through Meditation

How does meditation help neuroplasticity?

Can you rewire your brain with meditation?

How long does it take for meditation to rewire your brain?

Conclusion

Table of Contents:

How to Know If Meditation Is Working: The Physical Signs

How to Know If Meditation Is Working: The Mental Signs

How to Know If Meditation Is Working: Changed Behaviour

How to Know If Meditation is Working: Improved Relationships

Why You Might Not Be Seeing Results From Your Meditation Practice

FAQs in Relation to How to Know If Meditation Is Working

How long do you need to meditate to see results?

What does successful meditation feel like?

Conclusion

Table of Contents:

What Is Brain Fog?

Causes of Brain Fog

How to Clear Brain Fog With Yoga and Meditation

Ideas for Clearing Brain Fog

Tips for Preventing Future Episodes of Brain Fog

Conclusion

Table of Contents:

Different Styles of Yoga

The Benefits of Yoga

Which Type of Yoga is Best For You?

How to Get Started With Yoga

Common Mistakes People Make When Doing Yoga

FAQ's in Relation to What Kind of Yoga Should I Do?

Which yoga type is best for me?

What should a beginner start with in yoga?

Which is the easiest yoga for Beginners?

Conclusion

Table of Contents:

Why Overthinkers Need to Meditate

How Meditation Can Help Overcome Negative Thinking Patterns

Tips for Getting Started with Meditation as an Overthinker

Different Types of Meditation Techniques That May Help Overthinking

The Importance of Finding a Qualified Private Meditation Teacher

FAQ's in Relation to How to Meditate for Overthinkers

Is meditation good for Overthinkers?

How do I stop being an Overthinker?

How do I stop overthinking and laziness?

How do I stop overthinking everything and find peace of mind?

Conclusion

10 Benefits of Private Group and Individual Yoga Classes

Personal attention

Motivation

Accountability

It’s Fun!

Meeting new people

Increase endorphins

Pitched at your level

A safe environment

The freedom to ask questions

Interaction with the outside world

The Benefits of Exercising Outdoors

Can you THINK yourself young?

Minimize Stress

Reduces Absenteeism

Improved Concentration

Aromatherapy

Topical Application

In Baths

Natural Weed Killer with Essential Oils

WANT TO INFUSE HOLISTIC WELLNESS INTO YOUR EVERY DAY?

Want to infuse Holistic Wellness into your EVERY DAY?

Art Therapy