Everyday Mindfulness & Mindfulness Based Stress Reduction

“Mindfulness is about being fully awake in our lives. It is about perceiving the exquisite vividness of each moment. We feel more alive. We also gain immediate access to our own powerful inner resources for insight, transformation, and healing.” John Kabat-Zinn

Hi there!

I wanted to share something that has truly changed my life with you. About 15 years ago, I was going through a tough time during my pregnancy journey and a friend suggested I take the Mindfulness-Based Stress Reduction course. It's based on the work of John Kabat-Zinn from UMass Med School and has been backed by science and embraced by both the medical and mindfulness communities.

The benefits of this course include reducing stress, decreasing medical symptoms, improving self-care, managing anxiety and depression more effectively, loosening the grip of negative habits and thoughts, and improving symptoms of burnout. It helped me so much back and is still very much a part of my life & support system.

At Flow Yoga, we always include elements of mindfulness practice in all of our classes, but we've never had a full focused series - until now! Janelle Mirabeau, one of our teacher training graduates and now a part of our teaching faculty, will be leading a brand new training for us and for our corporate clients.

Read her bio below to get a sense of what she is bringing to our new series called "Everyday Mindfulness" including what to expect & and how these tools can support you too.

We begin next week on Monday for eight weeks. Learn more about it and reserve a spot at here.

Meditation is now a helpful part of my life. I'm still trying to get my oldest son Jonah, who I had shortly after taking the course, to practice with me. The closest I get is him listening to one of my Yoga Nidra recordings before bed - but that's a great start!

I hope to see you in the course. Please reach out if you have any questions.

Warmly,

Debra

ps. I had so much fun leading last Friday's Chill Yoga class, I'm doing it again!

It's a slow and gentle vinyasa sequence. You'll have the option to enjoy essential oils, linger in longer-held poses, and find some peace. Plus, I'll be sharing reiki during savasana for an extra dose of relaxation.

After class, we'll hang out, sip some tea, and you're welcome to join me in our co-working lounge. It's a great place to work in a relaxed and inspiring space with room to take meditation and stretch breaks too! And for this month, it's FREE for our members.

I look forward to seeing you there or later that evening in Dan's weekly themed Happy hour class at 5:30pm. This week it's Disco Yoga! It sold out last week so be sure to sign up early to get a spot.

Some Favorite Essential Oils For Added Health & Happiness At Home

Essential oils have been used for centuries for their therapeutic properties and their ability to promote overall well-being. They can be used in many ways, including aromatherapy, massage, and even cleaning. But with so many essential oils to choose from, it can be overwhelming to know which ones to use. In this blog post, we're going to share some favorites for your home and happiness.

Lemon: Known for its refreshing and uplifting scent, lemon essential oil is great for creating a positive and energizing atmosphere in your home. You can diffuse it to help improve concentration and focus, or add a few drops to your cleaning products for a fresh, clean scent. Lemon essential oil is also great for helping to reduce stress and anxiety.

Lavender: This is one of the most versatile essential oils and is known for its calming and relaxing properties. It's great for promoting a sense of peace and tranquility in your home, and it can help you to feel more relaxed and calm. You can diffuse it in your bedroom before bed to help you sleep better, or add a few drops to your bath for a soothing soak.

Peppermint: Peppermint essential oil is great for promoting a sense of energy and clarity in your home. It's also great for helping to reduce feelings of tension and headaches. You can diffuse it in your living room or office to help you stay focused, or add a few drops to your shampoo or conditioner for a refreshing and invigorating scalp massage.

Eucalyptus: Eucalyptus essential oil is great for promoting respiratory health and can help to clear congestion and sinus pressure. It's also great for promoting a sense of clarity and focus. You can diffuse it in your home to help clear the air and make breathing easier, or add a few drops to your shower gel for a refreshing and invigorating shower.

You can use a diffuser, add your favorites to your favorite face & body oils & creams or even sprinkle some on your yoga mat or pillow case! Let us know which ones you love and how you use them.

Add Pranayama To Your Yoga Practice: Try Alternate Nostril Breathing aka Nadi Shodhana Pranayama.

Alternate nostril breathing also known as nadi shodhana pranayama is a yoga breath control practice that . translates as “subtle energy-clearing breathing technique.

It’s a simple and profound practice that can be done as part of your yoga or meditation practice. It can also be done as its own practice to help you quiet and still your mind.

The Benefits:

• feel more relaxed in your body and mind

• may help reduce anxiety

• promote overall healthy and well-being

To Practice:

1. Place your thumb on your right nostril. With this nostril covered, close your eyes and exhale fully and slowly through your left nostril.

2. Once you've exhaled completely, release your right nostril and put your ring finger on the left nostril. Breathe in deeply and slowly from the right side

Practicing Yoga In A Group Setting Is Fun And....Good For You!

There is something special about practicing yoga in a room filled with others! You’ve probably felt it yourself but did you know there are studies that validate your feelings?

Here are some science-backed studies we love that help explain the magic of a group class!

1. Increased motivation: Exercising with others can provide a sense of accountability and motivation. When you know that others are counting on you to show up to class, it can be easier to stay committed to your fitness goals. Plus, seeing others working hard can push you to push yourself a little harder as well.

2. Improved social well-being: Exercising in a group can lead to improved social well-being, as it provides an opportunity to meet new people and make friends. It also fosters a sense of community and support, which can boost mental health.

3. Increased adherence: Studies have shown that people who exercise with others are more likely to stick to their workout routine than those who exercise alone. This is because group workouts can be more enjoyable and less monotonous than solo workouts.

4. Increased accountability: Exercising in a group can provide a sense of accountability and peer pressure, which can lead to better performance and increased intensity of exercise.

5. Greater variety of workout: Group classes are often led by experienced instructors who can provide new and exciting exercises or routines, as well as offer modifications for different skill levels. this variety can help to prevent boredom and burnout.

6. Increased endorphins: Exercise alone releases endorphins, the body's natural mood-boosters. When exercising in a group, the release of endorphins is increased, leading to an even greater sense of well-being and happiness.

5 Tips On How To Build A Morning Yoga Habit Each Day

Starting your day with yoga feels amazing & can help set the tone for the rest of your day. Not only does yoga provide physical benefits, such as improved flexibility and strength, but it also has mental benefits, such as reducing stress and improving focus.

Here are a few reasons you may want to add yoga to your morning routine and our best tips on getting started!

Why Yoga Is So Good For You:

Yoga is a versatile practice that can be tailored to fit your individual needs. Whether you're looking to improve your balance and flexibility, build strength and endurance, or simply find a moment of peace and relaxation, there's a yoga practice that's right for you. At Flow, you can choose from a variety of styles, such as vinyasa, yin, or power yoga, and adapt the practice to your own level of fitness and experience.

Secondly, yoga can be done almost anywhere and with minimal equipment. All you need is a mat and comfortable clothing, and you're ready to go. This means that you can easily fit yoga into your morning routine, whether you're at home, in a hotel room, or even in a park. All of our classes are live-streamed so if you’re traveling or feel like practicing at home, you can pick any class on our schedule or library.

Yoga has been shown to improve mood and reduce stress, which can be beneficial for starting the day on the right foot. Many people find that a yoga practice can help them to feel more centered and focused, which can be especially useful for those who are feeling overwhelmed or stressed.

Here are 5 of our favorite tips to get your day going!

1. Set a regular time: One of the best ways to make sure you stick with a morning yoga practice is to set a regular time for your practice. Choose a time that works for you and make it a non-negotiable part of your daily routine.

2. Prepare the night before: To make your morning yoga practice as seamless as possible, prepare the night before. Lay out your yoga mat and any props you may need, and have your clothes and water ready. This will save you time and energy in the morning.

3. Wake up early: Waking up early allows you to start your day with a sense of accomplishment and gives you time to practice yoga before the distractions of the day set in.

4. Take a class with other people either in our studios if you live nearby or on zoom! If you're new to yoga or just want to get a feel for a particular style, take a class. Flow Yoga Center offers a variety of classes to suit all levels and styles, so you can find one that best suits your needs.

5. Be consistent: The key to developing a successful morning yoga practice is consistency. Make a commitment to practice every day, even if it's just for a few minutes. Consistency will help you develop your practice and make it a habit.

   With its many benefits, both physical and mental, yoga can help you to feel more energized, focused, and relaxed. So why not give it a try and see how it can improve your day?

   Visit flowyogacenter.com/schedule to pick your first class!