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      "body": "There was a time when I used to look at those ‘happy’ signs like ‘love what you do and never work a day in your life’ and think – what cheesy rubbish. It lacked the suffering and challenges of life. There was no depth I thought. When my career transitioned I never wanted to become ‘that cheesy’ wellbeing person. But I have no poker face skills so it meant I had to find an authentic way to work in wellbeing.\n\n# Becoming Authentically Positive\n![Heaven 3.jpg](https://cdn.steemitimages.com/DQmVtRcNAEd9vr4xfLTZ3nhmYfZzKaC2UpfGieYbqwHFLHe/Heaven%203.jpg)\nIn April 2017 I came back to London after 3 months in Central America and my then boyfriend told me that he had stopped reading my emails, my blog posts or looking at my social media posts. He told me that I had become ‘that cheesy person’, and that I had become inauthentic and I wasn’t me anymore.\n\nThat was a shame. It showed that it was time for us to part. He was right that I had changed, but he was wrong that it was inauthentic. I had connected back to me: I carried less suffering and had found peace, grace and joy.\n\nAbraham Hicks and Law of Attraction teaches that when you vibrate your energy at a certain level those who are not with you, will not see it. You cannot bring someone else up, it is for them to raise their vibration alone. Sometimes you can wait for them to level up and join you, or it is time to part. \n\nBUSINESS IS THE SAME AND RULE 1 IS: ‘WHO ARE YOUR IDEAL CLIENTS?’ AND ‘WHO ARE YOUR CURRENT CLIENTS?’.\n\nI value true deep connections with my clients, like life-long friends that we explore life together. My clients teach me so many things and reflect back at me where I am in my personal and professional journey. If you send out an energy of ‘need’ when seeking clients, you get needy clients. I have awesome clients. I have loving, genuine, open-hearted, generous and fun clients who have faced many challenges of their own. They inspire me,  fill me with joy and humble me. \n\n# The Pro’s Tips on Marketing a Wellbeing Business?\nI am no marketeer (although I advised on marketing law). The advice is:\n• To tell your story and \n• Feed a bit of you each day to connect deeply with others via lots of social media posts and emails.\n• Business coaches tell me to create a program that is my USP and own discovery of well-being living, so I can charge a premium and barely do face-to-face work.\n\nMy work and personal life are completely interwoven and the same thing to me.  I value social media for connecting internationally in a way that I could not otherwise with my friends. But it overwhelms me to look at it. I am wary that it can perpetuate a 'shallow' image and am uncomfortable with the privacy aspects. \n\nOmega Movement is a brand because Molly and I are private people and don’t like to focus on our personal stories. Neither of us is a big social media user. This creates a basic challenge. How can we share us in a way that we are comfortable?\n\n# Find Your Voice\nWhen I left the UK people asked me to share my adventures, but not everyone is on social media. I felt awkward to be ‘that cheesy person’ about my adventures. I worked hard to develop techniques that allowed me to express myself in a personal and professional way as my journey has unfolded. \n\n## WRITING A BLOG\nThis is my most comfortable. I loved writing as a child. It was one of my safe havens from the ‘real world’. I write to process an experience, which is why my posts are never time ordered and come from my self-exploration of life. I try to find the lesson and how I learnt it – there is a reflective practice that is important in self-development. This is where to come the best connection and authenticity of me if you can't work with me in person or online. I can tell the full experience and it connects to those not on social media.\n\n## SOCIAL MEDIA\nI had stopped taking photographs for a long time because I was so wrapped up in the present moment. Instagram puts a camera between me and the moment. Reporting my life on Facebook takes away the wordless format of the experience. \n\n### Instagram strategy:\n\n![instagram-128.png](https://cdn.steemitimages.com/DQmTRWR6wSgsBTP6B5qDS5EFYwkBtmpdpxHYX79rY7fLrrJ/instagram-128.png)\n• I actively seek something small and beautiful on random days to take photographs.\n• I keep a collection of these photos.\n• Twice a day I meditate and at the end, I randomly scroll with my eyes still closed until I pick a photo.\n• Then I write from my heart the message with the photo at that moment. The energy is clean and honest.\n \n### Facebook strategy:\n![facebook-128.png](https://cdn.steemitimages.com/DQmdJqd1Zsp2dGsCm5Nvo1yRKcsExiR3uJtD5sCThY3Au2e/facebook-128.png)\n• Visual images are reshared from Instagram as they still look beautiful on Facebook from Omega Movement. \n• I share my blogs to my personal Facebook profile and updates on what I am excited about. \n• For some months I shared my monthly email on Facebook, but I am stopping this because I feel it overwhelms others. \n\n## EMAILS\nYou probably get email overload and were grateful for GDPR if in Europe. I agree. Only receive what you want to interact with properly. My life has no distinguishing from work or play, every day is the same and vastly different. Perhaps this makes my personal email seem inauthentic as I talk about my business, but it is just my natural enthusiasm to share what I love and enjoy. I try to keep it simple and it evolves as I do. \n\nI send 1 email shared per month as this is enough. \n\n• My life is so exciting and moves quickly. It is a lot to share and I try to put it in places for you to find me e.g. Find Nid.\n• Changing it up - I will be sharing my monthly magical ritual in my emails going forward. It's fun for you to know how I stay sane. \n\n![youtube-128.png](https://cdn.steemitimages.com/DQmZrcwKR8KqqEDb4i2xEshVQAtwkLuWqeNM5gnw9i8nGYu/youtube-128.png)\n### YOUTUBE AND VIMEO\nHolistic wellbeing is a visual and audio-visual medium. We began with some simple videos of workouts. We have shared some 'How To' videos and themed sequences to support our clients. I enjoy sharing my personal workouts for people to try out and how to discover props for new uses. \n\nWe are building themed collections to share in the future. These are themes that we have worked through ourselves and see many of our clients need support with. \n\n## WEBSITE, FLYERS AND REFERRALS \nThese old-school methods have helped Omega Movement flourish. We still have our first clients from the first flyers we dropped through post boxes. This is such a treat! They share the word about us and the network has grown. We are so grateful that you want to share about us. \n\nMolly and I are visual people so our website and flyers are photographic strong. Often too wordy we are getting more concise in our messages, but sometimes when you want to share exploring many ways to wellbeing it gets vast. \n\n# Sharing with Others\nI hide behind a brand, but I love to collaborate with others. We are stronger when not alone and so Omega Movement has this larger goal – to collaborate and share more perspectives to connect and heal more people to live fulfilled joyful lives. Collaborations take us to more people and places, which is dynamic and spreads the joy.\n\nI only work with those I genuinely connect deeply with and have huge respect for as people. This goes for fellow wellbeing and healing professionals as well as my clients. If you vibrate at the same level as me or my collaborators, we begin to all shift higher. Together, we raise the healing potential of the world.\n\n![_KH13707.jpg](https://cdn.steemitimages.com/DQmSbYKh7Vr8a48CEubhDiS8uyxHkUNP2sEsufjhdKa7VDr/_KH13707.jpg)\n\n# What is Your Vibration?\nI recall when I realised how people perceive what they want to see. When I was very ill soon after my accident and should not have been at work, I realised that people wanted me to be well. They ignored a lot of large warning signs of my problems – like walking into walls and crying at my desk from the pain. They perceived me in a way that suited their needs and expectations.\n\nYou will perceive me with where you are at right now. 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      "body": "Yoga retreats often use a routine with rituals to welcome and close the experience. This creates a journey for the group that connects you to something larger.  Post-retreat perhaps you have your usual routines, but no rituals to bring meaning to normal daily moments. Here are some ideas on how you can transform your routines into retreat magic every day.\n\n# Yoga Retreats Teach Us Rituals\n\nRoutine and ritual are opposites of the same concept: a 'habit'. Both are a series of actions completed repeatedly, but the intention is opposite. In a routine, the acts are not performed the same way each time or with any intention: it is unconscious and soothes you with the illusion of control. A ritual you place intention and attention on each of the acts; it brings you to the present moment.\n\nYoga teaches you that your attitudes towards your environment and ourselves are vital on the path to freedom. The polarity of a habit originates in our second chakra, swadhisthana, the yogic energy centre of creativity. To transform a routine into a ritual improves our creativity and resilience. \n\n# Carve a Sacred Space for You\n\nIn yoga, the niyama 'Saucha' is the removal of all impurities in physical and mental systems. This is taught through correct habits of sleep, exercise, work, and relaxation. These simple acts to remove the daily debris remind you to let go of what does not serve you. Removal of impurities creates space for inner peace, an inner space for you to develop yourself. \n\n**TRY IT: Create an altar place this can be as simple as your yoga mat or a bracelet. It must be somewhere that centres you, where you take time for you alone. Perhaps by your bathroom sink place a candle, rock salt, a rock or gemstone and with the water flowing you have all the elements at an altar. Every time you visit your sink you remember to check in with how you feel.**\n\n![IMG_0988.JPG](https://cdn.steemitimages.com/DQmeEoAkgvdVfe5yECwMrMQwTHJBMpcQwAugBwcuUiW9cgM/IMG_0988.JPG)\n\n# Take Care To Nurture\n\nYou often hear ourselves or others complaining about 'life admin' tasks - those emails or grocery shopping. This is harmful to your thoughts and shares negative energy with others, and in your actions. This is the yama of 'Ahimsa' to not cause harm to others or yourself. To approach your admin with an attitude of compassion softens the critical voice. When you approach from your heart it is softer and you see the value in what is around you. \n\n**TRY IT: As you floss your teeth, with each slide and glide the floss take care and pay attention. Be compassionate to each tooth and the gums, do not attack the teeth because they have the plaque on them.**\n\n![IMG_1170.jpeg](https://cdn.steemitimages.com/DQmSa9DouNBp7mzD1J3G39L5vuaEeM2RKMoxKNbXHXBrd6A/IMG_1170.jpeg)\n\n# Conserve Energy\n\nScattered attention means scattered energy and creates stress for both mind and body, this uses more energy. A clear intention to the simplicity of your actions in each step allows you to savour focused energy and engenders gratitude. Full attention conserves energy so that you learn to moderate your energy or 'Brahmacharya'. \n\n**TRY IT: When putting away clean clothes, attend to the detail of each item and apply due care to all the energy used to make it. Be grateful for this energy that supports yours.** \n\n# Focus on Performance Not Completion\n\nWhen you enjoy reading a book the pleasure is not to finish the book each time you pick it up, but the story of the book. You are present in the story and not the ending alone. When you grasp the outcomes you become greedy and desire more outcomes: the yama aparigraha. Then you never can have enough. \n\n**TRY IT: When you are busy cooking a meal becomes another routine act. Enjoy the steps of chopping, stirring, and the alchemy of the foods. Then you will savour the meal that nourishes your body at the end more deeply.** \n\n# Add Purpose to Your Actions\n\nWhen you apply discipline and the right attitude to a task you connect to the purpose of what you are doing without a desire for something else. Be less mechanical in your actions and find the meaning behind each act. Sometimes discipline is about your attitude to a task. Apply a simple attitude to each action and it will reveal the purpose itself.  \n\n**TRY IT: Washing up the dishes, bring an attitude that you do it with care and detail for proper hygiene and care of the object. A clean plate offers you food to nourish you.** \n\n![_KH12553.jpg](https://cdn.steemitimages.com/DQmVrSTaxxqF53d1RaDjMvWN7sXJ9Tohb89sH1A8AFf5BUo/_KH12553.jpg)\nhttps://kateandkeithphotography.com/\n\n# Build A Connection\n\nAcceptance is not resentment. When you resent your routine or 'work' as taking time away from fun things, you disconnect from meaning in your life. Love that you dislike something, it is through the contrast of negative feelings that you know what you like. Perhaps this truth shines a light on a deeper truth about how you see yourself. This yama 'Satya' can humble you to see that you have the same truths as others hidden inside your routines. This commonality creates a connection. \n\nTRY IT: As you travel to work be aware of the environment around you. Notice the other people and your thoughts about them. As you observe your thoughts be honest with yourself about your judgments, and be grateful that we are all equal in our existence.  \n\n# Celebrate Your Life\n\nThe famous quote \"Life is what happens to you while you are making other plans\" by Allen Saunders in Beautiful Boy is what happens when you are living life in routines. When you accept each step of your routine as perfect as it is at that moment, then you can find something to smile about. This is finding the yama contentment or Santosha and celebrates the tiny moments and acts in your life.  \n\n**TRY IT: In the middle of your actions, stop and softly smile at what you are doing: see its beauty at that moment. This is your life!**\n\n_![_KH12772.jpg](https://cdn.steemitimages.com/DQmR7BzNnu16dabQwVbkH6j6yfEowMNZ2ceTYy8cPXktjcQ/_KH12772.jpg)\nhttps://kateandkeithphotography.com/\n\n# Find Magic in the Mundane\n\nWhen you mindlessly carry out a routine it loses its magic. Notice your thoughts throughout your routine and question them. Uncover your presumptions and explore from where they originate. Self-study asks these questions without judgment: the niyama 'Svadhyaya'. \n\n**TRY IT: As you get dressed ask why you do it a certain way. See if you can find another way that makes dressing appear more magical… perhaps your one-leg balance as you put on your socks becomes Dandayamana Janushirasana!**\n\n\n\n# Increase Your Creativity\n\nHuman nature needs to contribute to the world, this is your desire to create. The conscious attention of a ritual keeps the balance of control over the creativity that is mindful of its use and fears arising as acts are repeated. Within the fully conscious repetition, there is space to see the actions and adjust an aligned and pure approach. With fewer energy blocks, you open your ability to connect to the larger picture: this is the *niyama 'Ishvara Pranidhana'*, your dedication to the higher intelligence. \n\nLEARN HOW TO TRANSFORM YOUR ROUTINES INTO A MEANINGFUL LIFE THROUGH OUR TRANSFORMATION PROGRAM! \nhttps://omegamovement.org/transformation-program",
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      "body": "Busy cities, overpopulation, digital living and stimulation mean that it is easy to lose your alignment to the energy of other things around you. How do you know YOU in amongst the midst? Here are some ways to keep aligned to you. \n\n# CREATE YOUR SPACE\nTo create your own space is vital to have somewhere that you know is dedicated to you and you alone. An altar to you can be as simple as a picture or memento. However, the more you put into your altar the more you are encouraging yourself to expand into you. \n\n**This is for you to “Come back to you”.**\n\n**It connects you to what you love and fills you up.**\n\n**Create a space to centre. Focus on space for you. Dedicate it as where you check-in to you.**\n\n![IMG_0973.JPG](https://cdn.steemitimages.com/DQmaHg82Bzp8PJBEy8DdcjXpeUkie9WkT5cVV7ZRRtPSgbP/IMG_0973.JPG)\nYour altar should contain something of each element in the following order (if possible):\n\nWIND = feather/ incense / your intention\n\nFIRE  = candle to burn\n\nWATER = in vessel to cleanse & clear\n\nEARTH = soil or rock/ stone\n\nETHER = space around the altar\n\nIMAGES = things that inspire you or you love\n\nWhen I travel a lot, I use my chakra bracelet at the end of my yoga mat as my altar. I can wear my chakra bracelet to always remind me to check-in to myself when I am on transport or with others. This brings me back to my centre and body, to the moment. \n\n# CREATE SIMPLE RITUALS\nHabits consciously created become unconscious. From here we can study our changes and shifts to keep alignment with what makes us happy. They can be short and interspersed between activities, or a solid chunk of time. \n\nWHY CREATE A RITUAL IN YOUR DAY? \n* To know your own alignment and what is your emotion or thoughts that day. \n* What mood are you in today? Take steps to care for you today. \n* Be aware of feelings in your body and any movements for the day. \n* Set your boundaries for the day that will care for you. \n* Grounds and centers​ you. \n\nEXAMPLE FOR MORNINGS\nYou can take 5 minutes to 90 minutes, depending on what time you have and how long you need to integrate into your body. If you aren't a morning person then this is a longer timeframe to allow your mind and body to assimilate together from sleep. Each day try to include aspects of:\n\n* Gentle movement sequence\n* Pranayama/ Breathwork\n* Meditation practice\n* Journal - e.g. aspect of intention to explore for the day\n* Set an intention for the day\n\nEXAMPLE FOR EVENINGS\n* Switch off from work activity e.g. standing movement focused on legs & hips to ground you\n* Wind down 90 minutes before bed with dimmer lights, quieter music and gentle activities\n* Last 10 minutes before bed - meditate or read\n* Sleep routine - body scan and compare to morning sensations\n* Set your intention for sleep - release your day & ask your dreams to solve your problem of that day\n\n![_KH12915.jpg](https://cdn.steemitimages.com/DQmdyRVWEP4Ft9nwybhkunUNKTmkWixoNb2uNybbx4c6FAU/_KH12915.jpg)\n\n# Discover Your Wellbeing\nOur At Home Programs are designed to work with you and your life. We consider your lifestyle to design your routines that will support you in your life.\n\nContact us to learn more about how we can help you get aligned with YOUR life!\n<mailto:[email protected]>",
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      "body": "@@ -587,16 +587,18 @@\n life. %0A%0A\n-\n \n+# \n How Perf\n@@ -1031,16 +1031,18 @@\n table:%0A%0A\n+**\n Focus on\n@@ -1072,21 +1072,120 @@\n tion\n-%0A_KH1312\n+**%0A%0A!%5B_KH13219.jpg%5D(https://cdn.steemitimages.com/DQmZ4AiHfhQq2yj4FB8C5HeXAhEXDKFGdAtCJVY5Dq4tji6/_KH1321\n 9.jpg\n+)%0A\n %0AA p\n@@ -2155,16 +2155,19 @@\n MOMENT:%0A\n+1. \n Stop. Ta\n@@ -2196,16 +2196,19 @@\n eaths. %0A\n+2. \n Say to y\n@@ -2281,16 +2281,19 @@\n space. %0A\n+3. \n Move. Wa\n@@ -2360,16 +2360,19 @@\n ingdom%22%0A\n+%0A# \n Performa\n@@ -2383,16 +2383,18 @@\n at Work%0A\n+!%5B\n DSC_1499\n@@ -2420,16 +2420,132 @@\n 5_13.jpg\n+%5D(https://cdn.steemitimages.com/DQmVdBL4tA2S12N2nTzhiJiPwYnpQC3o3H5SM19VugnNU2h/DSC_1499_Paulo_Ricca_2017_05_13.jpg)\n %0AIt can \n@@ -3484,16 +3484,19 @@\n T WORK:%0A\n+1. \n Switch O\n@@ -3701,16 +3701,19 @@\n  bones.%0A\n+2. \n Ask: Wha\n@@ -3756,16 +3756,19 @@\n  task? %0A\n+3. \n Witness:\n@@ -3841,16 +3841,19 @@\n  step. %0A\n+4. \n Wait: Ca\n@@ -3907,16 +3907,19 @@\n oment? %0A\n+5. \n Begin th\n@@ -4047,16 +4047,19 @@\n onome. %0A\n+6. \n Checkin:\n@@ -4166,16 +4166,19 @@\n again. %0A\n+%0A# \n Personal\n@@ -4190,17 +4190,16 @@\n ormance%0A\n-%0A\n There ar\n@@ -5322,8 +5322,153 @@\n  living.\n-\n \n+%0A%0Ahttps://vimeo.com/259271637%0A%0AOriginally published 26 February 2018 @ https://omegamovement.org/blog/2018/2/26/performance-enhancing-mindfulness\n",
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      "body": "Mindfulness has become very popular in recent years and its many benefits are known widely. Studies show mindfulness aids anxiety and depression, to the extent that the NHS has published sections on its website to share introductions to practices. For those fortunate enough not to struggle with mental health concerns, there is a great benefit to mindfulness - improve your performance in life overall. Inspired by the great science communicator, Frank Burnet, I wanted to share performance techniques and their parallels to mindfulness to improve overall performance in keys areas of life. \n\nHow Performers Use Mindfulness\nPerformers, artists and presenters use mindfulness to produce their show. A performance artist will take steps to become focused and present on their 'act' before a show. This is a form of mindfulness practice. To be fully present with your own body, words and pauses convey to others your clear message.\n\nSo, if you want to perform well at something there are two aspects that you need to bring to the table:\n\nFocus on the task, and\nClear Action\n_KH13129.jpg\nA performance artist when in the throes of the show must fully embody their message to others. This requires the focus on the task and its contents, whether words, music or movement. To know the content comprehensively beyond pure recitation, but the message that emotionally and energetically is to be conveyed. For this task to be the full awareness of that moment for the artist. \n\nThe artist brings only the actions of the task to be conveyed. Any movement of the body should not distract from the task at hand. A barrister is trained that during advocacy each movement of the body is to enhance the point to the judge or jury. No movement is to be made that may detract from the task at hand - to convey the message of the advocate about their client's case.\n\nYou do not want to put on an act each time you become mindful. It is about coming into the moment with focus and clarity for your best performance and best self at that moment.\n\nENTER YOUR PERFORMANCE MOMENT:\nStop. Take 3 cycles of deep breaths. \nSay to yourself. \"Dive. Dive. Dive\" as imagine dropping down into a quiet space. \nMove. Walk to spot for performance and say to yourself \"This is my kingdom\"\nPerformance at Work\nDSC_1499_Paulo_Ricca_2017_05_13.jpg\nIt can be easier to see mindfulness in your work because you may be less emotionally engaged. You can take that objective witness stance to your work task and complete it with full presence. If you know your role and it's component parts, it may be simple to focus and take the steps to complete your task.\n\nWork may not be easy for you to detach from emotionally. Your colleagues or workplace culture may require you to anticipate your colleague's moods and reactions, making work like playing a layered chess game. This challenges mindfulness at work.\n\nYou must stay aligned with your best performance accounting for the work demands. Be aware of your mindset - are there times of day when you communicate better and other times for quiet focus? When you select a task that suits your energy you are more likely to be mindful of the task. What if you must do a task that you are not in the 'mode' to perform? \n\nHOW TO MINDFULLY PERFORM AT WORK:\nSwitch Off: Turn off your sounds of alarms & notifications around your desk. Turn screens & pop-ups to 'off'. \nBreathe: At your desk, take 5 cycles of breath slowly, letting the breath fill down to your sit bones.\nAsk: What steps do you need to take for this task? \nWitness: Notice any feelings/body sensations about this task or a specific step. \nWait: Can you allow this feeling to be watched at the moment? \nBegin the task: With your pace of breath as your rhythm begin the task actions always keeping the pace of the breath as your metronome. \nCheckin: When the breath metronome gets lost or speeds up, come back to the cycles of breath. Reset & start again. \nPersonal Performance\n\nThere are many moments in life to perform to your best - to perform as a friend, lover, sibling or parent - are all roles that you want to mindfully perform. To bring yourself fully to the moment in these relationships takes self-knowledge about what you want from these relationships and situations. Ongoing life relationships have less clear tasks and actions to guide each moment.  \n\nAt this point, intuition becomes your script. Intuition is your taskmaster. It shows you what you want. You have to discover what 'yes', 'no' and 'undecided' feel like in your body. Then you can check-in with these feelings to guide you in less clear scenarios. \n\nYou need a simple tool, like a performer, that gets you into the task with clarity. Try out this simple meditation to learn how to check-in with your intuition. Over time this becomes easier to drop in quicker to your intuition and becomes a practical way to become mindful of your task and actions. \n\nWant something more specific to hone your personal or at work performance? We provide one-to-one programs designed to your goals to uncover your mindful self and conscious living.",
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      "body": "Thank you. The value of stillness is typically underappreciated here in our \"busy\" western cultures.\n\nBright Blessings!",
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      "body": "Mindfulness has become so popular in recent years. There are many benefits and research shows that mindfulness can reduce stress and improve performance, memory and makes you more resilient. However, it opens you to something beyond this. When mindfulness crept into my life I discovered a new friend inside me. \n\n# Mindfulness and Sitting with Your Thoughts\nI had done a bit of meditation in yoga classes, but never enjoyed Shavasana​. I was too pumped! Those first months after my head injury required a great deal of sitting in my grey chair looking out of my kitchen window onto Archway rooftops. Unable to do much other than sitting with my pain, I began to notice my thoughts as something happening in my head.\n\n![breath+meditation.png](https://cdn.steemitimages.com/DQmaZFZRqTgVgr25bc3kx9X3pghQD14miXyJ1i2GXYkfmXu/breath+meditation.png)\nThere were many thoughts. As I became aware of the thoughts, I noticed that they made my head hurt more. I began to just say 'shhh' to myself to soothe my head. This helped to quieten the thoughts. \n\nInsomnia and lack of sleep drove me crazy. I was distressed at night with only short 90 minute bursts of sleep if I was lucky. Audiobooks, podcasts and TED Talks were always my 'go to' listening, but now these were too demanding. I started to listen to visualization​ meditations at night when I could not sleep. These journeys took me to more peaceful, serene places that I could start to relax. \n\nBetween sitting 'shhh' and visualizations​, my mind began to know how to quiet. It was learning torecognize​e thoughts and emotions for their energetic demands on my body. The pain motivated me to release the emotions and focus on the quiet calm space around my thoughts and feelings. This felt better if I could welcome it in and let the other stuff soften into the background. \n\nWe can't all just 'listen to your thoughts'. We can't all just 'watch your breath', sometimes we need more tools to enter the inner world. \n\n# STEPS TO MINDFULNESS:\n1. Watch nature and observe it change like a beautiful and intriguing picture. There is no story or judgment. \n2. Listen to a visualization​ to guide your mind away from your thoughts and into a deeper, calmer place. \n3. Say a soothing sound to yourself or hum with a calming melody to ease yourself with vibrations of your own sound (it's like a cat purr). \n4. Count the breath in and out, preferably a longer exhale to promote the parasympathetic nervous system. E.g. 4:6 / inhale : exhale. \n5. Meeting You as Your Friend\n6. After several months of this, a shift occurred. The space between my thoughts and reactions had been created. The thoughts became clearer in my mind - I could hear the harsh words I said to myself.  \n\n![swan+loving+kindness+meditation+(1).png](https://cdn.steemitimages.com/DQmPcEwkzoACb8uLenhSbr12oiAMLf5XBtFbj3FmkVwLUd3/swan+loving+kindness+meditation+(1).png)\n\nI would never let another person say such words about themselves. Why did I do it to myself?\n\nIf I were a friend to myself I would forgive myself for these thoughts and the past way I treated myself. I would be compassionate. At this time, I met my new friend - ME. \n\nEvery time the critic reappeared I thanked her for her support in my life, her efforts and concerns for me. I told her that she could relax. I would ask myself what I would say to my best friend in my situation, and then I went to live with my best friend - literally!\n\n# STEPS TO BEING YOUR FRIEND:\n* In a situation that challenges you, can you take 3 rounds of breath and look at it from another person's perspective? \n* What would your best friend or loved one say to you? \n* What words would they say that would make you feel better? What words would make you feel more at ease in your body about this? \n* Are there words that feel like the hug you need at​ this moment?\n*Compassion Based Mindfulness\n\n![Meditation+Soham.png](https://cdn.steemitimages.com/DQmcNSASiAWLa2YZCF8dUtFxNvkdKU6U8u8nA7qYSrw8S7Y/Meditation+Soham.png)\nMindfulness developed a specific approach 'Compassion Based Mindfulness' that is a heart led approach. We cannot find the compassion without the space that mindfulness creates, but we must enter the heart-space to use the lens of compassion. \n\nIf you really cannot face mindfulness, then perhaps you can try compassion as your lead. To lead your choices and actions from the heart-space might make the space to become more mindful? \n\n# LEADING FROM THE HEART-SPACE:\n* When in a situation that you need to act, who propels you to act? Your inner critic or heart? \n* When you do something 'stupid' what do you say to yourself?\n* When there is a lesson to be learnt, is there space for a 'well done'?\n* Do you recognize​ how far you have come? Can you stop & see your progress? \n* Is there space to forgive yourself when you make a mistake or misjudge yourself or others?\n\n# What We See\nWhen you support others in their healing journey, you notice similar issues of the human condition arising. A theme is the judgmental inner critic that we often carry within us. It is accepted as the modern Western culture values rational and logical judgments to make our decisions. It can be hard to let go of this perspective in life when it seems so 'accepted', yet it is not from the heart. It disconnects us from one another and living a fulfilled life. \n\nWe would love to support you in discovering your new best friend. Through our At Home programs, we can work with you offering a variety of techniques​ so that you can welcome in a new love in and of your life!\n\n\nLEARN MORE: https://omegamovement.org/at-home\n\nFirst published on Omegamovement.org 15 April 2018\n\nResources: *https://positivepsychologyprogram.com/benefits-of-mindfulness/",
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      "body": "After 18 months of working and living on retreats, I find myself working in the paradise of Sri Lanka. The gift to experience retreats in Europe, Central America, Australia and Asia has been a perpetual journey of delving deeper into joy, discovering new ways to Be with people and ripping back layers of lessons. So, when people ask me for the best retreat I honestly cannot say as all have served me in vastly different ways. I thought I'd share how each has served me to give you a glimmer of what you might seek from a retreat. \n\n# Costa Rica\nHere is where I spent most of my time. I land in this country and I feel the magic of manifestation so fast. I have been to several places and experienced three amazing retreat centres. This is the country that I realised \"I deserve to be happy all the time.\" I let go of 'earning' my happiness.\n\n## PEACE RETREAT IN PLAYA NEGRA \nThis was my first three-week stint with my yoga teacher training. I got sick with flu and some stomach thing. It was physically frustrating as I was too ill to interact and make friends. I confronted my ego head on. I cried a full day at not being able to do a physical practice and my lack of control over my entire body. \n\nThen I saw the birds in the trees. The quiet peacefulness crept towards me. I presented a talk on the yamas and niyamas to heal my 'workaholic addiction' and discovered I had to delve into spirituality to fully heal. Tough yet a fundamental shift, this was a retreat centre that really shows you what peace is. *Only from peace can we accept ourselves and move towards the unconditional love of uncovering our true self and lessons to learn*. \n\n\n## THE RETREAT BY DIANA STOBO\nI cannot express how healing this centre is. On a crystal mountain with views of the Pacific sunsets every day are beyond exception. Diana's energy is infused throughout - a healing mother energy through food, movement, grace and nurturing treatments. Never asked about my past, I just was the person I was in that present moment. I appreciated this lack of labeling​ and judgment. *I had space to just 'Be Me'.*  \n\nI had time here between teaching yoga classes to read, rest and gather myself. The gym had a Pilates Chair and Swiss Ball for my personal workouts and practice to rebuild. I met inspiring people here with pure hearts who reflected my lessons at me with such huge love. *I was nourished, filled up and shown some of my gifts - an 'intuitive energy healer'. The food was the best I have ever had!* \n\nhttps://vimeo.com/215356190\n\n## BLUE OSA\nThis was time for me to write and teach. I love writing. It is how I process much of my experience, but I was being pushed to write in a specific voice and style, not of my own. Reassured by the team my confidence in my voice grew.\n\nThe remoteness of the jungle helped me confront aspects of my past: my house sale in the UK brought up letting go of my old life; my relationship with money and my self-worth began to bubble through. I delved into Reiki healing and tarot readings to guide me and build my intuition. \n\nThe animals here were key. Being so densely within the jungle to sleep with toads under my bed, wake to Howler monkey cries, practice yoga with the scarlet macaws flying around reminded me of the abundance in the world. That there is more than enough for us to all enjoy wealth and feel fulfilled. *The Ganesh Temple was my preferred place to practice - I felt grounded and removed these obstacles as they came through my life.* \n\n![IMG_7214.JPG](https://cdn.steemitimages.com/DQmWAKyxKf21YeeM46yfVHKWGdfz3zzMUzrWrYLuozgy6WD/IMG_7214.JPG)\n\n# Greece \nIn between Costa Rica trips, I spent 5 months on the West coast of Greece. A healthy holiday company and not a retreat, Healthy Options was a lighter experience for guests unless they sought a more spiritual experience. For me, this was a disciplined time back to teaching Pilates and massage therapy. \n\nGreece has the energy of Greek Tragedies - things are a challenge before they come good. I felt this come back up - to suffer before the bliss again. It was a time to get to know my ego. *I became highly disciplined in my routines, I placed strict boundaries around myself to nurture and grow.* My energy healing began to fly in the massage rooms and my experience of reality shifted hugely as I embraced my gifts. \n\nI saw some profound shifts - sad and happy - for others around me. Seasonal workers party hard and guests can let their hair down, as I did in 2012, but to find a deeper path needed to go further up the mountains and into the groves. We will be hosting a retreat up these hills in 2019! Soon to be announced!\n\n![FullSizeRender 113.jpg](https://cdn.steemitimages.com/DQmSHK1DASGzbpDkurgjGqbK95ZZgMqF6aor2ckkNe33GHQ/FullSizeRender%20113.jpg)\n\n# Sicily, Italy\nOur first Omega Movement Wellbeing Retreat, Molly and I collaborated with the wonderful Floripa Kite and Surf House in Sicily. Received with so much love and support, we enjoyed moments of \"how is this our job and business?!\" It inspired us to book Nicaragua 2018 and Andalusia 2017, there was a powerful momentum. \n\nFloripa had grown a great deal since I had visited it 3 years before as a guest. Now it had dedicated yoga shalas and daily classes, it was a fully fledged business of retreats. *The high energy of the water sports lifted the venue and our retreat was relaxed yet connected to those outside our group beautifully.* The balance of yoga, Pilates, fascia release and privates worked perfectly for our guests and laid the foundation of our Omega Movement wellbeing retreats for the future.\n\n![SR warrior pair sunset.JPG](https://cdn.steemitimages.com/DQmTcu7yh8aNSF5fPG9WTGxGdTE6tLJDwYgSoax6nPE8fhY/SR%20warrior%20pair%20sunset.JPG)\n\n# Andalusia, Spain\nBefore we had left Sicily we agreed on another Omega Movement retreat. A friend recommended Valle de Vida in Andalusia and it was perfect! We wanted a space with an indoor studio for cosy warmth at the end of October mornings, but a pool for the warmer parts of the day. This finca style venue nestled our group perfectly in the mountains. *The container provided made a safe space for all the group to explore inwards on site and external space on hikes.*\n\nThe weather is perfect for the early and later summer retreats in Europe. I always thought I needed to be at a retreat near water, but both Valle de Vida and The Retreat by Diana Stobo showed me that mountains are amazingly healing. Modern technology-driven lives leave us quite ungrounded and the mountains help us disconnect. The high energy of water activities can lift us up and clear stagnant energies, but it can also keep us moving too much. We loved hosting here so much we chose to do it again in May 2018!\n\n![OmegaMovement-SocialMedia (12 of 47).jpg](https://cdn.steemitimages.com/DQmavytBSSBG5kGAMLUGYVqS7hTWCPLkaqbwx5z33gMYChb/OmegaMovement-SocialMedia%20(12%20of%2047).jpg)\n\n# Nicaragua \nI was lucky to discover the healing powers of Grace van Berkum after my stomach issues from Costa Rica. A detox life cleared a great deal of my physically. I struggled with fatigue, migraines and insomnia still here, but it became easier. Grace showed me tips from nutrition and allowed me space to rest between teaching and helping out around the property. \n\nHer healing nature is disciplined 80% of the time - a great lesson for a perfectionist like me! The team was fun, like Grace. We laughed, were silly, danced and let our hair down. *It was a fabulous mixture of light-hearted and deep learning about clean living.* I left rejuvenated and holding more tools to my self-care routine. \n\nI returned here a year later to bring my own clients for a retreat because it is so special to me. To fundamentally release and shift your energy requires a holistic view, Grace shows this with food and much much more. \n\n![_KH12614.jpg](https://cdn.steemitimages.com/DQmQRJt5pcci41MdHenmE9TZoMdSMYMVjxcdfC8ytPAes51/_KH12614.jpg)\n\n# Panama\nAn opportunity to teach in Panama arose last minute. It had never really been on my radar. When I arrived at Sansara Surf Yoga Resort I was blown away by the comfort. Panama has access to USA-style comforts that are much harder to find in other Central American countries. A balance of wellbeing over New Year's Eve is always entertaining to see. People seek the shift for a change, yet the old draws you back to former habits. \n\n*The surf lessons were impeccable and I loved the yogi lessons by surfers on the board. To be present yet anticipate 3 seconds ahead is a life lesson of balance on an ever-changing ride.* We must use the tools around us with control and common-sense as a board on the water to not hurt yourself. There is a choice to take the wave or not, to know when to exit or stay. This is life and sometimes we forget that it is a ride that never repeats - all we repeat is our own mistakes to learn from and grow. \n\n![IMG_6652.JPG](https://cdn.steemitimages.com/DQmd4sQaTaws3ZCLFbUZLmZZ5fF9V72prN1BKZNzuh4j27q/IMG_6652.JPG)\n\n# Sri Lanka\nThe perfect set up for surf camp, yoga retreat and wellbeing retreats Talalla Retreat is right on the beach in the jungle. Southern Sri Lanka is far more populated and built that I anticipated. You only have to travel 15 minutes in a tuk-tuk to get to an ATM - this is a much easier life than Central America! There is more of a mixture of seasonal workers, digital nomads and hippie travellers. It is clearly a place of transitions and settling for some. A mixture of spirituality and a modern life I notice the Asian culture is strong through the business of the country. It is relaxed, but not as much as Central America. \n\nThe retreats here are carefully curated and structured to welcome all levels of where the guests are at in life - to go deep or get fit. You can do it all here! It reflects the true abundance and paradise of Sri Lanka where everything is possible thanks to the deep Asian culture. \n\nI uncover that I too am in transition. Ready to move on from my 'retreat life' and come out from the jungle. I love the tropics. Nature heals me. To brush my teeth with the frog, shower with monkies overhead and teach to a monitor lizard are all joys of the abundant life. Perhaps after 18 months I am sufficiently healed and ready to come back to a more modern life. \n\n![IMG_8506.jpg](https://cdn.steemitimages.com/DQmSxwmt6SdroicfkkSdsQ1dnQtqC71JHmmX7ywbCZDqgEU/IMG_8506.jpg)\n\n# Where next?\nI love my own retreats of course! As Molly and I finalise 2018 through 2020 plans we look to Mexico, Costa Rica, Greece, Peru, Hawaii, Bali and more to add to the venues we work with. Do you have any you'd love to share with us? \n\nConfirmed are: \n![Aligned Rhythm Retreat (square).png](https://cdn.steemitimages.com/DQmZosLfZ3fjv5MrwCE85f4dCMvutDYYLYbkxBbTWbUTreL/Aligned%20Rhythm%20Retreat%20(square).png)\n![Breathe Into Alignment FB long1.png](https://cdn.steemitimages.com/DQmUQe2YHFfCBr3qv7sJfHSF2u2aM51wVvBqYoayhrGHRCW/Breathe%20Into%20Alignment%20FB%20long1.png)\n\nKeep up to date with our retreats and join our mailing list to hear first! <[email protected]>\n\nFirst published on https://omegamovement.org/blog/2018/4/29/can-you-recommend-a-retreat",
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      "body": "Yoga Nidra is now my universal recommendation for everyone! My chronic migraine pain, altered moods, insomnia and anxiety from my head injury led me to discover yoga nidra.  It has changed my life for the better. It created space within me to discover my intuition and make aligned choices to bring me a more joyful life. Here is how it happened. \n\n# Better than a Nap\nI first did yoga nidra as a lawyer and thought it pointless, I wanted my sweat! I had little interest in shavasana at the end of a yoga class, let alone a dedicated class to it. But it is funny what makes us shift. \n\nPain is harder to manage when you are tired, so the first step is to improve your rest state. Sleep cleans the brain removing toxins that contribute to Alzheimer's disease and other mental health issues**. Thirty-minutes of Yoga Nidra is the equivalent to 2-4 hours sleep*.  Yoga Nidra includes this benefit so it has a long-term and short-term clearing of the junk in your mind!\n\nIMG_8120.JPG![IMG_8120.JPG](https://cdn.steemitimages.com/DQmQAiQxAWzK7TjmsxQRp1uFrFZdFDxbZAST5BBfR58x4Qq/IMG_8120.JPG)\n\nSet an intention to be \"healthy, healed and whole\" avoiding the associations with 'pain' at the start of your practice. Use this if you are in chronic pain. Your intention is what you create truly in your experience, so a positive and pain-free intention will move you towards your goal. If you need to know more about setting intentions then read my blog post here. \n\nThe yoga nidra practice focuses the mind and works with different brainwave states (see Brain Wave and Yoga Nidra post). When the brain waves are in a calmer state then you can begin to clear out the clutter and retrain the mind. This is the deep work of yoga nidra that restores the brain to balance. \n\n# Provides Pain Relief\nWhen you are in pain we get in a vicious cycle of stress in the body. This contributes to sleep and more pain, and the emotional swings. I often failed to realise my low moods due to the pain being so strong in my experience, so then our relationships are affected and you do not always see your role in why. Yoga Nidra affects all of these cycles, especially the Delta Waves for healing. \n\nStudies show that meditation alone can reduce pain by 57% and if you're an accomplished meditator up to 90%***. That is such a wonderful FREE medicine to add to your bag! The caveat is that this is disciplined pain relief and not easy. You must commit and fully focus on the practice whole-heartedly to ease the pain. This requires immense discipline and willpower which can be hard to muster when in pain.  \n\nWhite light is very calming and cleansing as it encompasses the entire rainbow of colours that lift your vibrations positively. The colour correlates to the Alpha brainwave state where we often feel 'dreamy' and that our intuition is opening****. This open state is great for retraining the brain and pain receptor relationships. \n\n# Prevention is Awareness\n\nThe opposite sensation work in this healing yoga nidra trains you to become aware of sensations that arise before the pain. This means that you start to notice them before they arrive and act in a preventative manner. You then start to take preventative steps to calm, de-stress and rest in the onset of pain. If the pain hits it you will be calmer and the pain less intense and shorter in duration. \n\nYou also become aware that sensations are a choice of experience. A yoga nidra master will be able to alter the sensation of pain to pleasure - it's opposite sensation - as you become aware that sensations are all the energy that you put into your body that become emotion. You discover the willpower to choose the disciplined actions that prevent or change pain cycles. \n\n# Pain or No Pain - Wash Away Your Day\nIf you do not suffer from pain - great! The white light healing yoga nidra will help wash away energy and thoughts that do not serve you. They will make cleansing space inside and outside you for more good stuff in your life. You will be prepared and trained for any situations that arise where you may experience pain sensations.  We can curate a yoga nidra for you to help you achieve your sankalpa!\n\nhttps://vimeo.com/225627467\n\nIF YOU WANT TO TRY OUR OTHER YOGA NIDRAS, SUBSCRIBE TO OUR PODCAST OR YOUTUBE CHANNEL FOR THE LATEST RELEASES. OR USE OUR LIBRARY FOR ACCESS TO OUR PLAYER. \nhttps://www.podomatic.com/podcasts/omegamovement/episodes/2018-04-04T16_57_29-07_00?utm_source=web-player&utm_medium=episode-link\n\nOriginal post published on https://omegamovement.org/blog/2018/3/17/pain-relief-white-light-yoga-nidra",
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      "body": "Yoga Nidra might be called 'yogic sleep' or 'dynamic sleep'. It is a state where you are conscious of your unconscious and subconscious called the 'hypnogogic state'. This state has a profound impact on all aspects of our Being due to this 'clearing' of the brain or mental states.  For me, it helped me find the space between my mind, sensations and experiences. I universally recommend yoga nidra to everyone, but especially those post-trauma and with chronic pain issues. Because we all need to keep our minds clear no matter how great our lives are!\n\n# What is the Hypnogogic State?\n\n![brain-waves-chart.jpg](https://cdn.steemitimages.com/DQmVPe7uS2X9zJW7MMEiKYSrCYbjWZW24u9GKYdxK8hJEJh/brain-waves-chart.jpg)\nThis feels different to everyone. It is the state of falling asleep where your conscious, subconscious and unconscious all meet. The practice takes the brain through all brainwave states, but the specific wave that we are interested in working within is the 'delta-theta state'. It is a deep healing state for the entire of your Being. \n\nSimilar to hypnosis it accesses the subconscious and repressed memories that impact our daily decisions without our knowledge. However, it is not hypnosis and no-one will make suggestions to change your behaviour. You will just begin to notice more space between you and your life. \n\nThe wonderful thing is that you can never do it wrong! It is the experience that you are supposed to have that supports where you are right now. BUT you set an intention at the start of your practice to remain aware of the voice that guides you throughout. \n\n# Rotation of Consciousness\n\nThe practice begins with the rotation of consciousness.  This brings the Beta Waves (12-30 Hz) into a balanced rhythm. The Beta Waves are responsible for your conscious daily activity such as walking, talking, logic and reason. It is our relationship and interaction with the external world. \n\nThis practice is important because it calms the conscious mind by focusing the attention. If you feel stressed, anxious or restlessness it is likely that your range is higher in the waves and you feel more agitated in your mood. This sounds like your inner critic and judge as the chatterbox thoughts of self-doubt. \n\nWhen we train this aspect of the mind through the rotation of consciousness, we reduce the brain waves to the lower rhythm and feel calmer. We are more clearly able to deal and handle life around us. \n\nBENEFITS: \n• As you step back you become calmer and less anxious. \n• Improved concentration and focus. \n• Helps to remove the judgmental mind so you can embrace unconditional love in your life. \n\nhttps://www.podomatic.com/podcasts/omegamovement/episodes/2017-09-03T23_00_00-07_00\n\n# Breath Work\n\nThe breath-work follows and brings the brain waves to Alpha Waves (7-14 Hz). These are active during daydreaming, meditation, mindfulness practices and are induced through aerobic exercise. As you experience in daydreaming this state is one of entering your subconscious mind and what it wants or desires. This is your intuitive self that gut feeling which can guide your decisions in life. \n\nThe breath helps to regulate the nervous system and bring your brain and body to a connected state. Breathwork in yoga helps us to become aware of emotional states that can be actively and consciously controlled by changing the breath.  Through deepening the mind-body connection with breathwork it draws you into your inner awareness, or 'pratyahara' in yoga. When we calm the breath we can hear those signals from the body that guide our intuition. \n\nThere are many variants on what practice happens at this point in yoga nidra, but all will draw the senses inward. Training the breath at this aspect of the subconscious alters the memories and connections stored beneath your reactions to daily experiences.  \n\nBENEFITS INCLUDE:\n• Reduce the risk of depression.\n• Improve creative thinking. \n• Improve intuition. \n• Calmer breath and clarity. \n• Clears subconscious reactions. \n\n![Nid shell.jpg](https://cdn.steemitimages.com/DQmbbWuQjLgngRgoaXdUFXW8FLWmDLsiQYH2FUp8CuWJyhJ/Nid%20shell.jpg)\n\n# Opposite Sensations and Emotions\n\nAt this point in the yoga nidra journey, you enjoy Theta waves (4-7 Hz). These are active in light sleep where REM occurs or in some deep Zen meditative states. Theta Waves create a sense of deep connection that can often feel spiritual. We mostly experience this state briefly between drifting off and deep sleep, as the subconscious unfolds to the unconscious. \n\nIn yoga nidra, the mind is trained to work with the body for sensations and emotions that it can experience and control. The way of facing emotional states when in a deeply relaxed state is fabulous for building will-power. You uncover through the sensation work that in this state you create your conscious reality through your senses and how they are experienced. You discover that what sensations and emotions you feel are expressions of the mind, which you can step back from and change how you perceive your reality.\n\nTHROUGH OPPOSITIONAL WORK YOU DISCOVER:\n• The range of human sensation and emotion with the body,\n• That these all feel and are experienced differently,\n• You may have trigger emotions,\n• You can control these sensations at will with your mind,\n• When you begin to control sensations you have space from experiences in life to see your reactions, and\n• That it is impossible to hold opposites together – they fall into nothing and everything.\n• The opposites are what create our existence. \n• You can choose to be less moody.\n\n![DSC_0062.jpg](https://cdn.steemitimages.com/DQmc88o6yQVoYrZnG9MndJiPCYjhHNmVPfhJuTMfw3z5pop/DSC_0062.jpg)\n\n# Visualisation Journey\n\nAt this stage, there are two approaches and you may experience both in one practice. This section of the practice is about archetypes, symbolism and deep associations that you connect to your conscious daily stories. You often are not aware of the stories you create in your experiences from past associations or loose connections in the mind that impact your life experience.\n\nThis is the Delta Waves (0-4 Hz) and our deepest state of sleep where we are not dreaming. It can also be experienced in transcendental meditation. It is the state of universal consciousness and connection, where we receive information we cannot receive when conscious. \n\nThis is the state of deep healing and has been proven to be the state that healers bring to another to create the healing effect. In this state, we can bring the collective healing to our experience through yoga nidra. \n\nIn the practice, this can appear as random images rapidly fired at your brain. This is a quick-fire clearing of symbolic associations to allow the brain to sort.\n\nThe second is a journey. Some approaches strongly follow the visualisation approach, but not all brains are highly visual. Therefore, it can work just as effectively in this section to work with feelings of an experience for some. The journey will take the student through a story that can be as trippy as the teacher deems appropriate. The idea is to break the boundaries of associations and connections, to clear the mind so that you have awakened consciousness.  \n\nTHE IMPACT ON US:\n• Develops self-awareness\n• Increases creativity through developing the imagination\n• Deeper concentration to deal with reactions (Dharana)\n\n# Sankalpa\n\nThis practice is not to be taken lightly as the brain is in a very open state during yoga nidra. Your sankalpa is your personal resolve or intention from your deepest heartfelt desire. \n\nYou repeat it to yourself at the beginning and end of the practice to place it within all aspects of your being, so it becomes true in your life.\n\nHow to set your *sankalpa* or intention has been explained in this blog post: https://omegamovement.org/blog/intention-setting?rq=intention\n\n# Benefits of Yoga Nidra\nA simple practice that just requires that you rest for 20-30 minutes a day. How can it be so beneficial? Many benefits have already been stated throughout this blog post, but there are more general benefits too. \n\nYoga nidra can contribute to bringing about the Gamma Waves. Little is known about them, but they occur when we have bursts of insight and high-level information processing where there is a higher state of consciousness perception. \n\n• The different breath patterns, oppositions and visualisation work have very different effects at all levels of your Being (the koshas in yoga).\n• Apply a disciplined mind as you listen to the voice, this trains the thinking mind from rampant thoughts. \n• You discover the space between your thoughts and experience. \n• You are more rested because 20 minutes of yoga nidra is the equivalent to 2 hours sleep. \n• Covers all your types of meditation practices and their benefits for the brain in one practice - efficient! \n• Your sankalpa comes true!\n\n![DSC_0143.jpg](https://cdn.steemitimages.com/DQmXoMHmW6yJLfvScF6jbYeSJuv9kaUxSGyVEXEiEsgpd5M/DSC_0143.jpg)\n\nWe have a selection that you can try or if you are working towards a specific purpose or with an issue in your life, it is helpful to work with a bespoke practice tailored for you.\n\nCONTACT US FOR A FREE CONSULTATION TO SEE ABOUT HAVING ONE RECORDED FOR YOU!\nhttps://omegamovement.org/request",
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      "body": "Busy cities, overpopulation, digital living and stimulation mean that it is easy to lose your alignment to the energy of other things around you. How do you know YOU in amongst the midst? Here are some ways to keep aligned to you. \n\n# CREATE YOUR SPACE\nTo create your own space is vital to have somewhere that you know is dedicated to you and you alone. An altar to you can be as simple as a picture or memento. However, the more you put into your altar the more you are encouraging yourself to expand into you. \n\n**This is for you to “Come back to you”.**\n\n**It connects you to what you love and fills you up.**\n\n**Create a space to centre. Focus on space for you. Dedicate it as where you check-in to you.**\n\n![IMG_0973.JPG](https://steemitimages.com/DQmUAEomJViLDxfaisxnHr2UJthoQPDG9YL9oyPJQ6soQLf/IMG_0973.JPG)\n\nYour altar should contain something of each element in the following order (if possible):\n\nWIND = feather/ incense / your intention\n\nFIRE  = candle to burn\n\nWATER = in vessel to cleanse & clear\n\nEARTH = soil or rock/ stone\n\nETHER = space around the altar\n\nIMAGES = things that inspire you or you love\n\nWhen I travel a lot, I use my chakra bracelet at the end of my yoga mat as my altar. I can wear my chakra bracelet to always remind me to check-in to myself when I am on transport or with others. This brings me back to my centre and body, to the moment. \n\n# CREATE SIMPLE RITUALS\nHabits consciously created become unconscious. From here we can study our changes and shifts to keep alignment with what makes us happy. They can be short and interspersed between activities, or a solid chunk of time. \n\n## WHY CREATE A RITUAL IN YOUR DAY? \n• To know your own alignment and what is your emotion or thoughts that day. \n• What mood are you in today? Take steps to care for you today. \n• Be aware of feelings in your body and any movements for the day. \n• Set your boundaries for the day that will care for you. \n• Grounds and centres you. \n\n![_KH12915.jpg](https://steemitimages.com/DQmXetTyFnp55q2vJUGA5Y42ZAnFMBD8xyeJPd6Bg3X6tm9/_KH12915.jpg)\nhttps://kateandkeithphotography.com/\n\n## EXAMPLE FOR MORNINGS\nYou can take 5 minutes to 90 minutes, depending on what time you have and how long you need to integrate into your body. If you aren't a morning person then this is a longer timeframe to allow your mind and body to assimilate together from sleep. Each day try to include aspects of:\n\nGentle movement sequence\n• Pranayama/ Breathwork\n• Meditation practice\n• Journal - e.g. aspect of intention to explore for the day\n• Set an intention for the day\n\n## EXAMPLE FOR EVENINGS\n• Switch off from work activity e.g. standing movement focused on legs & hips to ground you\n• Wind down 90 minutes before bed with dimmer lights, quieter music and gentle activities\n• Last 10 minutes before bed - meditate or read\n• Sleep routine - body scan and compare to morning sensations\n• Set your intention for sleep - release your day & ask your dreams to solve your problem of that day\n\n# Discover Your Wellbeing\n\nOur At Home Programs are designed to work with you and your life. We consider your lifestyle to design your routines that will support you in your life.\n\nContact us to learn more about how we can help you get aligned with YOUR life!\n<[email protected]>",
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      "body": "As the world consciously awakens you hear that life should be ‘easy’ and you should ‘follow the path of least resistance’. Depression doesn’t work well with ease or least resistance, it is all about resisting. A way to uncover a lack of self-love is through the body and its sensations. To teach the body a good sensation makes an energetic, emotional and mental shift. Then the mind and ego cannot get caught in games to hold on to the past.\n\n# The Weight of the World on Your Shoulders\n![Weight world .jpg](https://steemitimages.com/DQmRor6FWcFVdP3YBTCKiBEdvz57ZQKM7zxWGWxUQS1YWWq/Weight%20world%20.jpg)\nThis saying reflects the energetic aspect of the shoulder girdle complex. When out of balance it cannot carry the weight of your world (your head) on it with ease. The shoulders are the body’s expressive output – your heart and voice are either side of the shoulder girdle.\n\nThe heart and throat chakras are closely linked in understanding how to live a fulfilled and joyful life. Imbalanced shoulders show up in your ability to show compassion, connect with others, and set healthy boundaries for yourself. When the heart is closed it cannot speak to the voice, you cannot hear what is best for you and communicate truthfully with yourself and the world. If the heart is too open it cannot define itself and the voice is unclear.\n\n![Chakras endocrine.png](https://steemitimages.com/DQmXBq4SprLrkjJt1gVxiyC8jvsuCz2HZfGvPVUUHJQ4uwt/Chakras%20endocrine.png)\nThe glands in this region of the thyroid, thymus and heart are your rhythm of life. The thymus is important in immune function to fight disease whereas the thyroid balances fatigue, weight gain and hair loss. If encased in a tense and rigid ribcage then the glands and organs are impacted due to the nerves in the spine sending confused messages to the brain*. This impacts the function of the glands and in turn your moods. When you have less energy you are less compassionate and empathetic to yourself and others. \n\nIf the mind is in control and creating an imbalance, then it’s time to turn to the body to tell the mind that you are aligned and do care to live a fulfilled life.\n\n# Aligning Your Heart and Voice Through Your Shoulders\nTo make sense of this approach you need to know your basic anatomy of the region that connects your heart and voice. It is a complex of 3 joints and 24 muscles on each shoulder girdle – that is a lot that can go amiss. You don’t need detail at this stage but the basics include:\n\n![Shoulder boney landmarks.jpg](https://steemitimages.com/DQmfTmPFuBkkMSdTyAmYF47RzMmrCSEsXwwsHfdbL7yjSvg/Shoulder%20boney%20landmarks.jpg)\nThere are three shallow joints with a large range of movement from the sternum to the top of the arm bone. This creates a heavy reliance on soft-tissue attachments to hold it all together. Soft-tissue across several joints can become tense and rigid in the attempt to hold it all together. Where tension is felt is often not the cause of the pain. A stretch or massage of the shoulders will rarely resolve the problem because muscles need to be balanced in their length and strength to correct the muscle tension held in the body.\n\nThe diaphragm is the base of this region and can be impacted by the muscles around the region. This affects the breath becoming tighter and higher in the ribcage. Shorter and shallower breath makes you more tired, foggy-headed and stressed.\n\nShoulder pain can refer down to low back problems, neck issues that spread to the jaw and tension that become headaches. For me, it was several dislocations and whiplash.\n\n# The Resistant Experience of People Pleasing\nBetween shoulder dislocations, bronchitis and whiplash this region should have been obvious for me to address energetically. My logic-brained approach to living focused on the biomechanics only to resolving the issue. This is the first mind-body step to healing – get into your body.\n\n## IN MY BODY:\nI have a ‘banana back’ so easy backbends and poor core strength. Pilates was a perfect pairing to help find balance. Yet, my practice was always a ‘workout’ and I enjoyed the sensations of ‘effort’ in my muscles. My body reflected too open a heart that became overly strong in how I approached the world. I never had back problems instead it was my shoulders and neck that suffered.\n\nThe Pilates Side Bend exercise and reformer Pilates classes taught me stability and the breadth of my capacity to hold others. I noticed my own strength yet I felt that it was being abused by others.\n![_KH12966 (1).jpg](https://steemitimages.com/DQmX1jGSpcwVdrTEmXPr1Uuh3KariB6PUDGGAgWmsF1WsFP/_KH12966%20(1).jpg) https://kateandkeithphotography.com/ \n \n\n## THE EMOTIONAL SHIFT:\nIn Qi Gong I discovered the concept of ease in movement: this gentle yet strong constant flow of balance. To let the breastbone soften inward permitted space for me within my heart. As this softening spread throughout my body from my heart I could feel dis-ease in my body, but notably across my shoulder girdle and into the neck.\n\nI noticed when this disease arose in my life and took me off balance. My physical body had become aware of what neutral felt like and made me conscious of the effort to find this ease in my body continuously throughout the day.\n\n![Molly Nid bow arrow.jpg](https://steemitimages.com/DQmQNV8Z7jSqcPgV5ad6jD6JtjS55t6xESxHd85eCGQBcjF/Molly%20Nid%20bow%20arrow.jpg)\n\n## THE MENTAL PATH:\nResistance is full of thoughts and mental gymnastics to keep you engaged and entertained.  As ease spread to my brain, I began to seek less effortful thoughts and those ‘fun’ of those problem-solving lawyer moments seemed just exhausting. I quite simply sought beauty in moments that would make me softly smile.\n\nThere are moments in life where we have a choice of facing or postponing an issue. Whether postponing is truly easier or not, I found that like lies, the longer you leave it the more complex the web to unravel. As I became more present to moments, I found myself addressing issues that did not support me rapidly and speaking more honestly about what was best for me. My heart and voice became stronger in representing me in the world.\n\n## IN MY RELATIONSHIPS:\nI could never understand why I was so nice to others and they would just take advantage of it. Then I would become upset and the relationship fall into a mess. It seemed that being nice and generous wasn’t so great for my karma. What was I missing?\n\nPeople pleasing is a habit of avoiding confrontation until you snap. This means that you have to learn to show up for yourself and address situations that create unease in your body. When you begin to hear and speak from within, you create your boundaries.\n\nHolding to your boundaries can be very disruptive to unhealthy relationships. I lost people and situations I had loved deeply, but I was lost in that love. Through respecting my boundaries new people came to me who respected me and I formed healthy connections.\n\n## The Path of Least Resistance Has Boundaries\n![wall handstand.jpg](https://steemitimages.com/DQmc4C94Td1E5fdfujZJkBdXJRofrUtcL68dRrB8ntntPbV/wall%20handstand.jpg)\nMichael @ Blue Osa\n\nIt is a path. Paths have a defined route or else you get lost. Your boundaries are your alignment with who you are. To know your neutral physical alignment and feel it with a sense of ease will help you steer the course of your journey.\n\nAs the sensation of ease in my body spread it eventually made it to my brain! This changed my behaviour and relationships. When I discovered my boundaries they kept me from losing myself in others and I began to get clarity on my dreams being achievable.\n\nLife should feel easy. Like you are floating downstream and all you wish comes to you at the perfect time. The path of least resistance may be to address whatever is stopping you right now. \n\n# DISCOVER YOUR EASE\nWe are all different. For some, the mind is the place to begin and a mindfulness-based practice will help you discover your ease. For others, it is more energetic and we need to heal energetically through reiki or something similar. Whatever your approach is, we can support you through your journey of discovery.\n\nOur **TRANSFORMATION PROGRAM** uses a mixture of practices from movement, mindfulness to coaching depending on what works best for you. Learn More https://omegamovement.org/transformation-program\n\n**YOGA THERAPY** uses specific yoga techniques to target your needs. Learn More https://omegamovement.org/yoga-therapy\n\n\n*https://www.ncbi.nlm.nih.gov/pubmed/7304470",
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