Advertising
Advertising

Published on February 15, 2019

9 Reasons to Incorporate Yoga Meditation and Mindfulness into Your Life

9 Reasons to Incorporate Yoga Meditation and Mindfulness into Your Life

I’m mindful. Mindful in running down my to-do list, my wish list, my dream list, my ‘it seems impossible’ list. Mindful of the demands of life, work, relationships, communication, travel, meetings, traffic, and a constant conversation of positives and negatives having an NPR style narrative in my head.

Sure, I’m mindful. I’m a yoga instructor. It comes naturally, right? But the reality is, so much of the “mindfulness” in our mainstream is a cheap imitation of real connection, a desire to fast track our minds to a calm, focused space where we can be happy — but without much work, of course.

Being mindful is about being an impartial observer. It’s the ability to stay present in your moment without allowing the mind to get side-tracked. We all know that can be hard to do. Mindfulness is meant to be a state of awareness without judgement. Also, hard especially when we want easy happiness in the midst of a complex world.

Mindfulness isn’t exactly a new concept. It’s been a part of ancient meditations and yogic practice for centuries. Yoga started 5,000 years ago with the Vedic priests of India and yoga meditation has traces in 1500 BCE. Their original purpose was to train the body and mind to be self-aware. Not so different from what we want today.

Incorporating yoga and mindfulness into my lifestyle has not only allowed me to make it financially beneficial but it has shaped my body and mind in new and important ways. It is a full-time lifestyle, but it can be done with a few simple things. Here are nine reasons to help you increase your yoga meditation and allow everyday miracles to happen while connecting with real people and yourself:

1. On the Go Meditation Tools Are Everywhere

Downloading one (or a few) meditation apps is a good alternative to doing nothing at all. There is some controversy on the approach of meditation apps that are based in financial gain but have little to no incentive to get people to an independent place of stillness.

Many feel it takes away from the original purpose of learning with a trained coach. But for those on the go, they offer easy access to guided inspirational words to boost their day.

Mediation shouldn’t be a business about consumption, it should be about improving personal wisdom, real meditative yoga skills and mindfulness. If you’re a traveler these come in handy. Try Pocket Yoga and Universal Breathing apps.

2. It Allows Your Body to Physically Relax (Tons of Benefits)

Ever found yourself clenching your muscles, shoulders drawn up to your ears, without even being aware? This combination of muscle rigidity and stress can create a variety of connected issues including, sharp or persistent pain, body misalignment, and headaches, to start.

Advertising

Yoga, meditation and mindfulness allow a space to align your body correctly, lengthening and toning muscles that support long term health. Combined with breath, the body can release stress and finally relax.

Try Hatha or Vedic Meditation for deep meditative yoga options, and simple poses like Supta Tadasana to open hips, or Up Dog to open the chest and release the back. Five to ten minutes of simple stretching or holding an active resting position with deep breathing allows the muscles of the body to release. So, release those lines in your forehead and take a moment to try it now.

3. “Active” Silence Is Important

It’s a loud world out there, one that seems to distract from our true selves. One of the most powerful things we can do to be mindful is to take control of our thoughts. Our inner dialogue creates the reactions that drive our life, and they can dig in and take hold.

Taking a moment (5-10 minutes) to sit in stillness and breathe deep, activates the awareness to slow down. It oxygenates our muscles and tissues, improving real oxygen intake unlike our accustomed shallow breathing habits.

A moment of silence is best recommended in the morning. Before opening email, apps or swiping through dating profiles.

As a reminder, I enjoy spiritual leader and activist, Thich Nhat Hanh’s quote on active silence:

“This is not the kind of silence that oppresses us. It is a very elegant kind of silence, a very powerful king of silence. It is the silence that heals and nourishes us.”

I choose to find active silence in the outdoors hiking a mountain, or resting on my back in the ocean taking in the amplified sounds underwater. Nature is powerful.

4. Mental Breaks Not Mental Breakdowns Help Productivity

The brain naturally gives itself “time outs” by day dreaming. When you find yourself zoning out, your brain is taking time to reconfigure its complex maze of neurons. This usually happens when not involved in a detailed task, and the brain is tapping into its muscle memory. Basically, you’re on autopilot, and that’s a healthy part of our physiology.

Advertising

If we’re not taking time for self-awareness and self-actualization, we’re putting ourselves at a higher risk of mental and emotional stress. Leading to increased anxiety and pressure that affects our ability to concentrate.

If there are underlying genetic factors or negative experiences that spike emotional stress, this increases exposure to breakdowns. On the other hand, a scheduled time out allows our brains to take a break and be more productive.

If you’re new to yoga meditations, here are a few inspirations to start your own personal mantra:

What is my deepest desire? What are the emotions I’m feeling? What is my reactivity based in? What can I let go?

I invite you to take a moment to breathe deep, hold for five seconds, and breathe out, emptying the chest and belly. Namaste.

5. Brain Health

When we add time for yoga meditation and mindfulness, we tap into the brain’s state of “waking rest” or our default mode network. If done actively, we can take control of our thoughts and instead of our mind running us, we can run our mind.

The result? The ability to stay centered in many circumstances, circumventing ruminating thoughts, and added stressors.

Stress damages our body and brain. Here are just a few ways it does: anxiety and depression, emotional reactivity, eating disturbances, sleeplessness, weight loss, heart disease, chronic pain, affecting memory, over active cortisol levels in the brain, lower decision making and a shrinking pre-frontal cortex.

Luckily, according to Psychology Today, we can repair many damaged neurons and brain connectivity by reducing stress and cortisol production.[1] Yoga meditation is a simple, free, effective tool to do on your own time, almost anywhere.

Advertising

Yoga meditation is about observing our own thoughts and sensations in the body with real openness. I’ve had many yoga students share their stories of improved health and focus by adding this into their lifestyle, so I know the physical postures, breathing and mindfulness improve brain health.

We are more than our emotions, and there is a scientific chemistry behind our functions, let’s give ourselves the tools to be as healthy as possible.

6. It Allows Depth over Superficiality

We are all meant to create and enjoy deep relationships, leaving behind difficulties in our lives, childhood wounds and emotionally charged experiences. We do this inner work to allow authentic connections to happen and for a healthy mindset.

I believe most people want to go deeper, they just may not know how. Yoga meditation and mindfulness can help get you there. You don’t need to accept and stay around superficial relationships that don’t serve you, or worse, hurt you.

Start by evaluating your relationships. Which ones can you cultivate to be deep? Which ones lead you into superficiality? Which ones leave you feeling negative, depleted or insecure?

Evaluate your activities. Which ones cultivate deeper thinking, deeper relationships? Which ones benefit long term health and mental clarity? These may sound unoriginal, but ask yourself, when’s they last time you sat and really gave yourself an answer.

Here’s some meditation insight from Dr. Joe Dispenza,[2]

“Meditation opens the door between the conscious and subconscious minds. We meditate to enter the operating system of the subconscious, where all of those unwanted habits and behaviors reside, and change them to more productions modes to support us in our lives.”

Those supported lives lead to deeper everyday relationships.

Advertising

7. Connecting IRL with Others Looking for the Same

Most of the time it seems like the online world, mindfulness apps and practicing with others have been mutually exclusive. But they don’t have to be. Finding your yoga tribe at a local studio or wellness retreat can happen for you. There are so many options to choose from, and the increased desire to find more introspection is creating more outlets to explore.

According to neuroscience research, a subject I love, mindfulness increases the connections between the amygdala and prefrontal cortex,[3] ultimately helping us be less reactive and more resilient to stress. Real social interaction should be the heart of a meditation experience, not an add on, and there are plenty of welcoming tribes.

8. Eventually It Becomes a Habit

Productivity isn’t usually what you think of with mindfulness, but the more clarity you have the more productive you are. That starts with creating good habits and minimizing the ones we love to love; chocolate, snooze buttons, procrastination….and practicing regular meditation then becomes part of our lifestyle.

The habit of regular mediation is being explored by schools, pro sports teams and military units to enhance performance, according the Scientific American.[4] In addition, there are positive results with chronic pain, addiction and tinnitus. And because our emotional minds are so connected to our physical responses, there is evidence it helps with certain physical conditions, like irritable bowel syndrome,[5] cancer,[6] and HIV.[7]

Give yourself time to proactive adding meditation and mindfulness to your life daily. It can be as simple as 90 seconds of deep breathing in the car before work. Breathe, be aware, repeat. Soon those synapses will have new mindful pathways.

9. Sharing Your New-Found Stillness with Others

Like our life, the best advice I can give to share your mindfulness journey is to find the unique version that works for you and be supportive of others on their own journey.

The meditative technique that is the “stillness of the mind” is meant to pull us out of our self absorbed state and be more open. It’s basically in search on “mental fitness”.

Just like we would lift weights for physical fitness, accepting that mental health is important is part of the process. Allowing yourself to take a moment of stillness.

Final Thoughts

Yoga meditation is not a cure for everything or everyone, and it can unlock subconscious thoughts you’d rather leave alone. It’s not all rainbows and butterflies, sometimes it’s hard to face inner truths and feelings or get beyond the monkey mind.

In the end, whether you decide to do this as a personal quest or share it with a partner or group, take the time to prepare your mind for yoga meditation and do the version that works for you. Make it yours. It takes some work, more than we may be used to, but it’s worth it.

More Resources About Meditation & Mindfulness

Featured photo credit: Ksenia Makagonova via unsplash.com

Reference

More by this author

Liz Galloway

I'm an idealist, columnist & traveler helping people connect through personal discovery. Stay inspired!

9 Reasons to Incorporate Yoga Meditation and Mindfulness into Your Life Are You Too Lazy or Just Haven’t Found Your Passion Yet? How to Quit Your Job and Travel the World After 40 26 Quotes to Help You Find Meaning in Life When You’re Feeling Lost 20 Cool Jobs for Unconventional People (No Matter How Old You Are)

Trending in Mental Strength

1 Signs Of Low Self-Esteem And The Root Causes You Might Not Know 2 Can You Stop Depression from Damaging Your Brain? 3 How to Practice Mindful Meditation to Calm Your Thoughts 4 10 Personal Development Goals for Success and Happiness 5 10 Things You Can Do Now to Change Your Life Forever

Read Next

Advertising
Advertising
Advertising

Last Updated on May 21, 2019

How to Communicate Effectively in Any Relationship

How to Communicate Effectively in Any Relationship

For all our social media bravado, we live in a society where communication is seen less as an art, and more as a perfunctory exercise. We spend so much time with people, yet we struggle with how to meaningfully communicate.

If you believe you have mastered effective communication, scan the list below and see whether you can see yourself in any of the examples:

Example 1

You are uncomfortable with a person’s actions or comments, and rather than telling the individual immediately, you sidestep the issue and attempt to move on as though the offending behavior or comment never happened.

You move on with the relationship and develop a pattern of not addressing challenging situations. Before long, the person with whom you are in relationship will say or do something that pushes you over the top and predictably, you explode or withdraw completely from the relationship.

In this example, hard-to-speak truths become never- expressed truths that turn into resentment and anger.

Example 2

You communicate from the head and without emotion. While what you communicate makes perfect sense to you, it comes across as cold because it lacks emotion.

People do not understand what motivates you to say what you say, and without sharing your feelings and emotions, others experience you as rude, cold or aggressive.

You will know this is a problem if people shy away from you, ignore your contributions in meetings or tell you your words hurt. You can also know you struggle in this area if you find yourself constantly apologizing for things you have said.

Example 3

You have an issue with one person, but you communicate your problem to an entirely different person.

Advertising

The person in whom you confide lacks the authority to resolve the matter troubling you, and while you have vented and expressed frustration, the underlying challenge is unresolved.

Example 4

You grew up in a family with destructive communication habits and those habits play out in your current relationships.

Because you have never stopped to ask why you communicate the way you do and whether your communication style still works, you may lack understanding of how your words impact others and how to implement positive change.

If you find yourself in any of the situations described above, this article is for you.

Communication can build or decimate worlds and it is important we get it right. Regardless of your professional aspirations or personal goals, you can improve your communication skills if you:

  • Understand your own communication style
  • Tailor your style depending on the needs of the audience
  • Communicate with precision and care
  • Be mindful of your delivery, timing and messenger

1. Understand Your Communication Style

To communicate effectively, you must understand the communication legacy passed down from our parents, grandparents or caregivers. Each of us grew up with spoken and unspoken rules about communication.

In some families, direct communication is practiced and honored. In other families, family members are encouraged to shy away from difficult conversations. Some families appreciate open and frank dialogue and others do not. Other families practice silence about substantive matters, that is, they seldom or rarely broach difficult conversations at all.

Before you can appreciate the nuance required in communication, it helps to know the familial patterns you grew up with.

2. Learn Others Communication Styles

Communicating effectively requires you to take a step back, assess the intended recipient of your communication and think through how the individual prefers to be communicated with. Once you know this, you can tailor your message in a way that increases the likelihood of being heard. This also prevents you from assuming the way you communicate with one group is appropriate or right for all groups or people.

Advertising

If you are unsure how to determine the styles of the groups or persons with whom you are interacting, you can always ask them:

“How do you prefer to receive information?”

This approach requires listening, both to what the individuals say as well as what is unspoken. Virgin Group CEO Richard Branson noted that the best communicators are also great listeners.

To communicate effectively from relationship to relationship and situation to situation, you must understand the communication needs of others.

3. Exercise Precision and Care

A recent engagement underscored for me the importance of exercising care when communicating.

On a recent trip to Ohio, I decided to meet up with an old friend to go for a walk. As we strolled through the soccer park, my friend gently announced that he had something to talk about, he was upset with me. His introduction to the problem allowed me to mentally shift gears and prepare for the conversation.

Shortly after introducing the shift in conversation, my friend asked me why I didn’t invite him to the launch party for my business. He lives in Ohio and I live in the D.C. area.

I explained that the event snuck up on me, and I only started planning the invite list three weeks before the event. Due to the last-minute nature of the gathering, I opted to invite people in the DMV area versus my friends from outside the area – I didn’t want to be disrespectful by asking them to travel on such short notice.

I also noted that I didn’t want to be disappointed if he and others declined to come to the event. So I played it safe in terms of inviting people who were local.

Advertising

In the moment, I felt the conversation went very well. I also checked in with my friend a few days after our walk, affirmed my appreciation for his willingness to communicate his upset and our ability to work through it.

The way this conversation unfolded exemplified effective communication. My friend approached me with grace and vulnerability. He approached me with a level of curiosity that didn’t put me on my heels — I was able to really listen to what he was saying, apologize for how my decision impacted him and vow that going forward, I would always ask rather than making decisions for him and others.

Our relationship is intact, and I now have information that will help me become a better friend to him and others.

4. Be Mindful of Delivery, Timing and Messenger

Communicating effectively also requires thinking through the delivery of the message one intends to communicate as well as the appropriate time for the discussion.

In an Entrepreneur.com column, VIP Contributor Deep Patel, noted that persons interested in communicating well need to master the art of timing. Patel noted,[1]

“Great comedians, like all great communicators, are able to feel out their audience to determine when to move on to a new topic or when to reiterate an idea.”

Communicating effectively also requires thoughtfulness about the messenger. A person prone to dramatic, angry outbursts should never be called upon to deliver constructive feedback, especially to people whom they do not know. The immediate aftermath of a mass shooting is not the ideal time to talk about the importance of the Second Amendment rights.

Like everyone else, I must work to ensure my communication is layered with precision and care.

It requires precision because words must be carefully tailored to the person with whom you are speaking.

Advertising

It requires intentionality because before one communicates, one should think about the audience and what the audience needs in order to hear your message the way you intended it to be communicated.

It requires active listening which is about hearing verbal and nonverbal messages.

Even though we may be right in what we say, how we say it could derail the impact of the message and the other parties’ ability to hear the message.

Communicating with care is also about saying things that the people in our life need to hear and doing so with love.

The Bottom Line

When I left the meeting with my dear friend, I wondered if I was replicating or modeling this level of openness and transparency in the rest of my relationships.

I was intrigued and appreciative. He’d clearly thought about what he wanted to say to me, picked the appropriate time to share his feedback and then delivered it with care. He hit the ball out of the park and I’m hopeful we all do the same.

More Articles About Effective Communication

Featured photo credit: Kenan Buhic via unsplash.com

Reference

Read Next