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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.

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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.

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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.

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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.

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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!

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Last Updated on April 6, 2020

10 Powerful Ways to Influence People Positively

10 Powerful Ways to Influence People Positively

Most discussions on positively influencing others eventually touch on Dale Carnegie’s seminal work, How to Win Friends and Influence People. Written more than 83 years ago, the book touches on a core component of human interaction, building strong relationships. It is no wonder why.

Everything that we do hinges on our ability to connect with others and formulate deep relationships. You cannot sell a house, buy a house, advance in most careers, sell a product, pitch a story, teach a course, etc. without building healthy relationships. Managers get the best results from their teams, not through brute force, but to careful appeals to their sensibilities, occasional withdrawals from the reservoir of respect they’ve built. Using these tactics, they can influence others to excellence, to productivity, and to success.

Carnegie’s book is great. Of course, there are other resources too. Most of us have someone in our lives who positively influences us. The truth is positively influencing people is about centering the humanity of others. Chances are, you know someone who is really good at making others feel like stars. They can get you to do things that the average person cannot. Where the requests of others sound like fingernails on a chalkboard, the request from this special person sounds like music to your ears. You’re delighted to not only listen but also to oblige.

So how to influence people in a positive way? Read on for tips.

1. Be Authentic

To influence people in a positive way, be authentic. Rather than being a carbon copy of someone else’s version of authenticity, uncover what it is that makes you unique.

Discover your unique take on an issue and then live up to and honor that. Once of the reasons social media influencers are so powerful is that they have carved out a niche for themselves or taken a common issue and approached it from a novel or uncommon way. People instinctually appreciate people whose public persona matches their private values.

Contradictions bother us because we crave stability. When someone professes to be one way, but lives contrary to that profession, it signals that they are confused or untrustworthy and thereby, inauthentic. Neither of these combinations bode well for positively influencing others.

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2. Listen

Growing up, my father would tell me to listen to what others said. He told me if I listened carefully, I would know all I needed to know about a person’s character, desires and needs.

To positively influence others, you must listen to what is spoken and what is left unsaid. Therein lies the explanation for what people need in order to feel validated, supported and seen. If a person feels they are invisible, and unseen by their superiors, they are less likely to be positively influenced by that person.

Listening meets a person’s primary need of validation and acceptance.

Take a look at this guide on how to be a better listener: How to Practice Active Listening (A Step-By-Step Guide)

3. Become an Expert

Most people are predisposed to listen to, if not respect, authority. If you want to positively influence others, become an authority in the area in which you seek to lead others. Research and read everything you can about the given topic, and then look for opportunities to put your education into practice.

You can argue over opinions. You cannot argue, or it is unwise to argue, over facts and experts come with facts.

4. Lead with Story

From years of working in the public relations space, I know that personal narratives, testimonials and impact stories are incredibly powerful. But I never cease to be amazed with how effective a well-timed and told story can be.

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If you want to influence people, learn to tell stories. Your stories should be related to the issue or concept you are discussing. They should be an analogy or metaphor that explains your topic in ordinary terms and in vivid detail. To learn more about how to tell powerful stories, and the ethics of storytelling, take a look at this article: How To Tell An Interesting Story In 4 Simple Steps

5. Lead by Example

It is incredibly inspiring to watch passionate, talented people at work or play. One of the reasons a person who is not an athlete can be in awe of athletic prowess is because human nature appreciates the extraordinary. When we watch the Olympics, Olympic trials, gymnastic competitions, ice skating, and other competitive sports, we can recognize the effort of people who day in and day out give their all. C

ase in point: Simone Biles. The gymnast extraordinaire won her 6TH all-around title at the U.S. Gymnastics Championships after doing a triple double. She was the first woman to do so. Watching her gave me chills. Even non-gymnasts and non-competitive athletes can appreciate the talent required to pull off such a remarkable feat.

We celebrate remarkable accomplishments and believe that their example is proof that we too can accomplish something great, even if it isn’t qualifying for the Olympics. To influence people in a positive way, we must lead by example, lead with intention and execute with excellence.

6. Catch People Doing Good

A powerful way to influence people in a positive way is to catch people doing good. Instead of looking for problems, look for successes. Look for often overlooked, but critically important things that your peers, subordinates and managers do that make the work more effective and more enjoyable.

Once you catch people doing good, name and notice their contributions.

7. Be Effusive with Praise

It did not take me long to notice a remarkable trait of a former boss. He not only began and ended meetings with praise, but he peppered praise throughout the entire meeting. He found a way to celebrate the unique attributes and skills of his team members. He was able to quickly and accurately assess what people were doing well and then let them and their colleagues know.

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Meetings were not just an occasion to go through a “To Do” list, they were opportunities to celebrate accomplishments, no matter how small they are.

8. Be Kind Rather Than Right

I am going to level with you; this one is tough. It is easy to get caught up in a cycle of proving oneself. For people who lack confidence, or people who prioritize the opinions of others, being right is important. The validation that comes with being perceived as “right” feeds one’s ego. But in the quest to be “right,” we can hurt other people. Once we’ve hurt someone by being unkind, it is much harder to get them to listen to what we’re trying to influence them to do.

The antidote to influencing others via bullying is to prioritize kindness above rightness. You can be kind and still stand firm in your position. For instance, many people think that they need others to validate their experience. If a person does not see the situation you experienced in the way you see it, you get upset. But your experience is your experience.

If you and your friends go out to eat and you get food poisoning, you do not need your friends to agree that the food served at the restaurant was problematic for you. Your own experience of getting food poisoning is all the validation you need. Therefore, taking time to be right is essentially wasted and, if you were unkind in seeking validation for your food-poison experience, now you’ve really lost points.

9. Understand a Person’s Logical, Emotional and Cooperative Needs

The Center for Creative Leadership has argued that the best way to influence others is to appeal to their logical, emotional and cooperative needs. Their logical need is their rational and educational need. Their emotional need is the information that touches them in a deeply personal manner. The cooperative need is understanding the level of cooperation various individuals need and then appropriately offering it.

The trick with this system is to understand that different people need different things. For some people, a strong emotional appeal will outweigh logical explanations. For others, having an opportunity to collaborate will override emotional connection.

If you know your audience, you will know what they need in order to be positively influenced. If you have limited information about the people whom you are attempting to influence, you will be ineffective.

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10. Understand Your Lane

If you want to positively influence others, operate from your sphere of influence. Operate from your place of expertise. Leave everything else to others. Gone are the days when being a jack of all trades is celebrated.

Most people appreciate brands that understand their target audience and then deliver on what that audience wants. When you focus on what you are uniquely gifted and qualified to do, and then offer that gift to the people who need it, you are likely more effective. This effectiveness is attractive.

You cannot positively influence others if you are more preoccupied by what others do well versus what you do well.

Final Thoughts

Influencing people is about centering your humanity. If you want to influence others positively, focus on the way you communicate and improve the relationship with yourself first.

It’s hard to influence others if you’re still trying to figure out how to communicate with yourself.

More Tips About Making Influence

Featured photo credit: Wonderlane via unsplash.com

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