Sunday, January 16, 2022

7 tips to slow down

Ready for a slow and happy 2022? 

 1. Slow Down Your Rapid Responses
When you run through life, you often listen to respond. But how much information and how many opportunities does this approach lose? Instead, you can save time when you listen to understand. Deep, active listening creates trust, enhances problem solving, avoids misunderstandings, and improves both professional and personal relationships. So, the next time you’re speaking with someone, forget about how to respond. Put yourself in their shoes, listen, and learn something new. 

 2. Diminish Your Digital Dependency
The constant checking of your devices makes you feel, and seem, busy and important. Yet, you’re relinquishing time management to your devices. Instead, unplugging from your digital world is a wonderful strategy to diminish distractions and slow down. You’ll create space, enhance mental clarity, and sharpen your focus. For example, plan device-free mornings, reduce your alerts and notifications to the essentials, and check emails, chats, and social media twice a day. Too Much Screen Time? Go Unplugged With a Digital Cleanse – Here’s How In 6 Simple Steps 

 3. Honor Thy Marvelous Mind
Does your mind jump from one topic to another like a monkey? Then swap multitasking with single-tasking through mindfulness, which studies show slows your perception of time. Mindfulness also decreases anxiety levels, improves sleep, and diminishes rumination. All benefits that will slow your mind to a more peaceful, manageable pace. When I returned to work after my illness, I made focusing on my breath for a few seconds every hour a priority. And I remained productive while preventing mental busyness. How Mindfulness Actually Works + A Practice You Should Try The Next Time You’re Feeling Off 

 4. Glide Into Graceful Gratitude
Where mindfulness trains your attention to slow down, gratitude will guide your heart to follow that pace. In life, we often focus on what we lack, which pushes us to buy and consume. But you can’t fill an emotional void with consumerism. So today, be grateful for the simple yet important things, like having a roof over your head, food in the fridge, a steady job. Do this and you’ll think twice before adding more clutter. This Is Your Brain on Gratitude: 9 Benefits of Practicing Gratitude 

5. Unleash Your Awe-Inspiring Appreciation
As opposed to gratitude, which focuses on giving thanks for what you have, appreciation recognizes the awesomeness of your environment and community. When you cherish your relationships and world, you perceive a greater sense of ease. In fact, it’s scientifically proven that appreciation increases life satisfaction. So treasure simplicity, like marveling at the watercolor hues of a sunset or rejoicing in a child’s contagious laughter. Stopping to smell the roses really is worth your time. 

 6. Lounge in Extraordinary Ease

In Italian there’s a perfect phrase for slowing down, “Il dolce far niente.” It means “the art of doing nothing.” It isn’t about loafing. It’s about enjoying life’s simple pleasures. We identify so intensely with our own busyness that doing nothing seems shameful. Instead, downtime allows you to relax, recharge, and restart. Begin small and schedule short do-nothing moments. For example, during your next break, instead of checking your phone, observe the clouds drifting overhead. 

 7. Get Out of Your Own Hustling Way
We’re so intent on achieving goals and fulfilling desires that we take ourselves too seriously. And concentrate too much on us. You and your busyness are two separate entities, so do as the philosopher, Iris Murdoch, suggested and “unself” yourself. Surrender your being to nature, art, and this world’s inherent beauty. When you stop identifying with your frenzy, you can connect to your higher self, one that recognizes others, this world, and the universe as one, united being. Slow Down and Enjoy Life to Experience the Life-Changing Magic Picture yourself 20 years from now. What do you wish to remember about your life? The daily frenzy, the career sprint, or hazy recollections? I think not. Imagine a life vivid with meaning, because you took the time to listen, observe, and enjoy. Instead, imagine an abundance of blissful memories spent with the people who mattered. Imagine long nature walks in awe of surrounding wonders. Slow living is possible in these fast times, and many people like you have mastered it. And with the strategies above, you too can find your own sweet balance for a slower life.

Source: Yoga Approved

Wednesday, January 12, 2022

So Yoga Video - in the Snow!

 Melting, fun session in the snow...

Are you ready for a crazy 2022 - in the good way? :-) See you soon on your mat.. meanwhile, you can subscribe to my YouTube channel! Breathe & Smile :-) Sophie / So Yoga and MiniYOGI #yogainspiration #yogalove #yogalife #yogapractice #yogateacher #yogajourney #yogaaddict #yogadaily #yogamum #wellness #mantra #zen #yogalove YouTube Content ID Code Always Fantoms (1) Fantoms_Always_instrumental_0_32 IWDL5HWLGXFNAJA3 YouTube Content ID Code Always Fantoms (2) Fantoms_Always_background_vocals_0_32 N1G2RUTKJIFLXZ5Q

Monday, December 13, 2021

Healthiest & Longest-Lived People Habbites

Which advise do you like the most? 


1. Move naturally.

The world's longest-lived people don't pump iron, run marathons, or join gyms. Instead, they live in environments that constantly nudge them into moving without thinking about it. They grow gardens and don't have mechanical conveniences for house and yard work.


2. Find purpose.

The Okinawans call it ikigai and the Nicoyans call it plan de vida; for both it translates to "why I wake up in the morning." Knowing your sense of purpose is worth up to seven years of extra life expectancy.


3. Downshift.

Even people in the Blue Zones experience stress. Stress leads to chronic inflammation, associated with every major age-related disease. What the world's longest-lived people have that we don't are routines to shed that stress. Okinawans take a few moments each day to remember their ancestors, Adventists pray, Ikarians take a nap, and Sardinians do happy hour.


4. Follow the 80% rule.

Hara hachi bu, the Okinawan, 2,500-year-old Confucian mantra said before meals, reminds them to stop eating when their stomachs are 80% full. The 20% gap between not being hungry and feeling full could be the difference between losing weight and gaining it. People in the Blue Zones eat their smallest meal in the late afternoon or early evening, and then they don't eat any more for the rest of the day.


5. Eat mostly plants.

Beans, including fava, black, soy, and lentils, are the cornerstone of most centenarian diets. Meat—mostly pork—is eaten on average only five times per month. Serving sizes are 3 to 4 ounces, about the size of a deck of cards.


6. Drink wine at 5.

People in all Blue Zones (except Adventists) drink alcohol moderately and regularly. Moderate drinkers outlive non-drinkers. The trick is to drink one to two glasses per day (preferably Sardinian Cannonau wine) with friends and/or with food. And no, you can't save up all week and have 14 drinks on Saturday.


7. Find belonging.

All but five of the 263 centenarians we interviewed belonged to some faith-based community. Denomination doesn't seem to matter. Research shows that attending faith-based services four times per month will add four to 14 years of life expectancy.


8. Put loved ones first.

Successful centenarians in the Blue Zones put their families first. This means keeping aging parents and grandparents nearby or in the home. (It lowers disease and mortality rates of children in the home too.) They commit to a life partner (which can add up to three years of life expectancy) and invest in their children with time and love (and they'll be more likely to care for you when the time comes).


9. Find the right community.

The world's longest-lived people chose—or were born into—social circles that support healthy behaviors. For example, Okinawans created moais—groups of five friends that committed to each other for life. Research from the Framingham Studies shows that smoking, obesity, happiness, and even loneliness are contagious. So the social networks of long-lived people have favorably shaped their health behaviors.

To make it to age 100, you have to have won the genetic lottery. But most of us have the capacity to make it well into our early 90s and largely without chronic disease. As the Adventists demonstrate, the average person's life expectancy could increase by 10 to 12 years by adopting a Blue Zones lifestyle.

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Monday, December 6, 2021

Christmas Offer

December news! 3 wonderful Christmas boxes to choose from, to spread wellness and softness 

They include MiniYOGI products (mats, cards, eye pillow, books) and an essential oil, kid-safe, from my dear partner Como Shambhala. 

3 types of boxes are available for kids and grown ups:

Mama Wellness Box, Happy Kids Box, Super Yogi Box! 

Limited stocks, while they last... and delivery is only for Singapore! 


Happy Holidays... Breathe & Smile 

#christmas #gift #box #yogatime #happiness #yogaathome #wellness #yogafun #yogagram #yogini #healthylifestyle #happy #love #yoga #beautiful #yogagirl #positivevibes #yogaaddict #followme

Happy Holidays... Breathe & Smile

#christmas #gift #box #yogatime #happiness #yogaathome #wellness #yogafun #yogagram #yogini #healthylifestyle #happy #love #yoga #beautiful #yogagirl #positivevibes #yogaaddict #followme

Monday, November 29, 2021

3 Gratitude Practices

 Last week was celebrated Thanksgiving in America, so thankfulness theme came up across the world. You will find below 3 ways to practice gratitude:






1.         Embrace a small moment



Some people find it really supportive to do it daily, either in the morning upon waking or in the evening before bed as it can either frame your day or return you to a positive state of mind before you sleep. If a daily commitment feels like too much, simply practice it when you remember! So today why not take a while you eat dinner with your partner or friend to ask them what they’re grateful for, then answer yourself as well.




2.         The rose, bud, thorn method



Turn up the practice with an addition called rose, bud, thorn. The rose is what you’re grateful for today, something positive. A bud is the potential of something or an area of opportunity that you’re looking forward to, and the thorn is a challenge or something that isn’t quite working for you at the moment. This may be a lot for a daily practice, but is really nice to reflect on sharing a cuppa.





3.         The gratitude meditation



Have a listen to this 8 minute guided meditation 'Moving too fast?' guided by Michael James Wong, and find the time to lead with gratitude. 



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Monday, November 15, 2021

Pranayama Painting

Nice and easy activity to conduct with kids and students...

"Check out this fun, easy, inexpensive, and non-toxic way to create beautiful art, while practicing breath control! 


The practice of breath control is known as pranayama in Sanskrit.




Food coloring


A straw for each child


Paper - finger paint or watercolor paper for best results




Drop a few colors of liquid food coloring on a piece of paper.


Inhale through your nose. Then use the straw to blow the colors to make different designs.


Experiment with what happens when you use long/slow breaths and quick/hard breaths. Does it change the design? Does it change how you feel?"

Source: From Kidding About Yoga

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