1. Create a space free of distractions. The space ideally will be quiet and warm. Make sure you have blankets and/or whatever props you might need. Also, check to see if you are set up far enough away from furniture so that you don’t hurt yourself as you move. You may want to be close enough to a wall that is free of radiators and artwork so that you can use the wall as a prop.
2. Take a few minutes to ground and centre yourself. Allow this space to let go of the rest of your day and become present. Set an intention or mantra. These should change with your practice and be influenced by what would benefit you at any given moment. For example, May I be kind and forgiving. May I know my self-worth and be courageous. May I be love and nurturing. Most importantly these should always be positive in nature.
If you have a hard time thinking of anything positive to offer yourself, think of something you love about a loved one or best friend, then offer this same trait to yourself. For example, my best friend is a good listener, kind, with a loving heart, and a good sense of humor. You may not feel that this is 100% you, but by identifying these traits you can draw them to the surface and provide yourself with some of that same kindness and self-compassion that you receive outwardly. Your mantra, in this case, might be, ‘May I be open to my innate wisdom. May I be kind and loving? Open to obstacles that may arise while sharing my smile and goodness with those around me.’
If you are struggling with any aspect of practicing, it may be helpful to offer any one of the seven attitudinal foundations of mindfulness identified by Jon Kabat-Zinn: patience, acceptance, letting go, non-judgment, non-striving, trust, beginners mind (Kabat-Zinn, 2013).
3. Schedule (a) time(s) in your day/week to nourish yourself with yoga (meditation, pranayama, asana). Book a live class with us or check out our video library. www.lifebalancewellness.com
4. Listen to your body. Listen inwards. You should respect the wisdom that your body will provide. Do you need gentle practice or active practice? Do you need to restore the body or create more energy? Practice with a sense of openness and curiosity. Don’t be afraid to do a different variation than your last practice, such as modifying, it may be just what you need. No judgment, only open curiosity.
5. If your day doesn’t allow for the practice you had planned, practice a 15-20 minute savasana. During this posture, remain consciously aware but allow for the supports beneath you to hold any tension so the body can be restful and at ease.