Freebies + Insights

How to show up for yourself during COVID and why it is so important

We all thought that COVID would only be a few months and then we would all return back to normal. Fast forward to now and we are a few too many months deep into it. During this time most people are feeling anxious, tired, stressed, nervous, angry, sad, depressed and fearful. This is why showing up for yourself is so important and here's why and what you can do:

YOU CAN'T TAKE CARE OF OTHERS IF YOU'RE NOT IN THE RIGHT HEAD SPACE
If you aren't taking care of yourself first, than it is impossible for you to take good care of others. Take a minimum of 15-30 minutes per day moving your body. You can change the entire feeling and nervous system just by moving. Get out for a walk, go take a yoga class or find some way of moving your body.

Spend 10-15 minutes per day meditating. By clearing your mind you are letting go of any negative thoughts and or emotions attached with it. Clearing your headspace will bring you back to the present moment. 

Journal it out. Write it out, own it and then let go of it! Writing always offers a new perspective. 

FUEL YOUR BODY AND GAIN ENERGY

What you put into your body is so important. If you are constantly eating unhealthy foods and consuming way too many unhealthy choices your body will also feel unhealthy. Take time to prepare meals ahead of time and make a meal plan. Chances are you'll feel way more energized by adding in healthier options and only treats once in a while! 

A GOODNIGHT's SLEEP TO INCREASE PRODUCTIVITY

Make sure you are getting enough sleep at night. Sleep is so important for you to be able to function properly and show up for others. If you aren't getting enough sleep chances are your productivity levels are low! 

We all need to make sure we are taking care of ourselves every single day to help us keep mentally, spiritually and physically healthy. A pandemic adds so much more stress on top of our already stressed out lives. 

How to Meditate

For some people the thought of meditating can be daunting. We tend to overthink it and worry we aren't doing it right! Here are a few tips to help you enjoy your meditation practice at home! 

FIND A QUIET PLACE
Find a space where there are no distractions. Shut off any devices and close the door.  

GET COMFORTABLE 
Set up a spot with a pillow, blankets or a comfortable chair. If you're starting off your meditation feeling uncomfortable, you won't enjoy your meditation! Be sure to have a place to sit comfortably for 5-15 minutes.

START BREATHING
Close your eyes and start focusing on your breath! Inhaling and filling up your belly, exhaling and emptying your belly. If a thought pops up, that is ok, just bring your awareness back to your breath. 

It is that simple! Simple as breathing and having no attachment to your thoughts. Feel free to add on some quiet meditation music, salt lamps, crystals or mala beads by your side to help enhance your meditation.

Square Breath

A practice to help relieve stress, get you into the present moment and notice the pause, the in-between! Find a comfortable seated position making sure that your spine is nice and long! Close your eyes or have your gaze soft. 

Inhale for 4
Pause for 4
Exhale for 4
Pause for 4
Repeat 

Feel free to repeat for a few minutes or as long as you need to. This is a great breath to practice when you're preparing for meditation. It also can be practiced on the go! Next time you are driving in your car and are feeling stressed try out your square breath and notice what happens! 

How to Create a Yoga Retreat at Home

Creating your own at home yoga retreat can be fun! Here are a few things to consider when creating your own retreat! 

GET COMFY

Find a place in your home that is quiet. Set up a space with lot's of pillows, blankets and yoga props! Put on your most comfortable and loose fitting clothes you have. Add in some salt lamps or candles for a relaxing state. Be sure to turn off any bright lights! 

GET ORGANIZED

Grab your journal, a peaceful meditation or yoga playlist (you can find some relaxing ones on spotify) and turn off any distractions! YES that includes your phone! Make sure you have some healthy snacks near by and water! 

DO THE WORK

Practice Yoga. Discover how to move your body by going with the flow through a beautiful hatha practice. Don't over complicate things just let your breath lead your body! Breathe - do some pranayama and get yourself feeling nice and calm and relaxed. Meditate - get in a comfortable seated position and watch your thoughts come and go. Repeat. Maybe this time try some restorative yoga! End your at home retreat with a healthy meal and a warm bath!