Friday, 30 May 2014
Thursday, 29 May 2014
Tuesday, 27 May 2014
Mantra’s are medicine.
Sound has long been considered a healing tool from many ancient traditions.
Chanting mantra’s, singing bowls, drums, flutes and other musical instruments are all known to calm and soothe our nervous system which in turn strengthens the immune system and brings a healing vibration deep into our cells.
“Small acts of slowness are medicine for a depleted body and exhausted mind”
Do slow for five minutes. It’s medicine.
Breathe slowly. Think slowly. Move slowly. Speak slowly. Listen slowly. Eat deliciously slowly. Look at your surrounds slowly. Really look at your surrounds with gentle slowness and expanded awareness.
Pick anything you like and simply do it exquisitely slowly.
It’s time to pause and adjust the speed of your busyness. Switch to the replenishing flow of slow.
Slow is meditation in motion.
Slow helps settle and ground scattered energies.
Slow protects you from energy zapping distractions and the relenting force of busyness.
Slow gives you space to connect. Really connect with the person or activity in front of you.
Slow is profoundly medicinal with amazing consequences.
Do one thing slowly for 5 minutes. That’s it!
*Following are a few suggestions if you’re not sure where to start.
Sit where you are now. Close the screen. Disconnect from the distractions. Forgot about multi-tasking and the activities around you.
Close your eyes if you need too. Notice how you feel on the inside.
Slow any anxious sensations or need to rush feelings with deeper inhales and slightly noisy sighing exhales. Yep, noisy exhales!
There’s nothing quite like the relief that follows with a releasing vocal sigh.
Slow your breath:
Gently slow and deepen the rhythm of your breath.
As your breath relaxes your inhales and exhales will gradually become less jerky, agitated or short and sharp.
A slow breath is an even calming breath.
Loosen up. Let it go.
Slowly move your body to unwind it.
Roll your head slowly around in circles, release the neck tension. Rotate your shoulders slowly, feel them loosen up. Slowly draw a circle with your spine, create space and energy flow in your back again.
Slow unplanned random movements can untangled your inner turmoil.
Sit down. Arrive at your meal.
Notice your food. Smell your food. Taste your food. Chew your food slowly. Pause after each mouthful.
Simply slow the whole ritual of eating down.
The more you notice what you eat the greater the nourishment you extract from your food.
Pay attention to your thinking.
Notice the speed at which thoughts come and go.
Practice, listening to your thoughts in slow motion.
Slow walking without a purpose. Simple.
Relax your body. Lengthen your spine. Feel into your feet. Notice each step.
You might like to read, Teach yourself walking meditation.
No speed texting or abbreviated words.
Grab a pen and piece of paper. Slowly write. Anything. Random unconnected thoughts are perfect.
* Firstly, notice if you are holding tension with your pen grip
Here’s my little attempt at slow writing: I am writing to slow my breathe and crowded thoughts. The slower I write the calmer I feel. I relax the grip on my pen. My fingers are relaxing. My whole hand is relaxing. It’s working. I’m gently holding the pen. I’ bringing no tension to my written words. Awesome. Gosh, I write differently when I don’t feel so rushed. I’m beginning to feel slower on the inside. I am now writing incredibly slowly. Really slowly. It’s amazing. Each slowly written word is speaking to every corner of my body. How therapeutic.
Grab your favorite inspirational book.
Open randomly and slowly read. Feel into the words.
by CAROLE FOGARTY
Monday, 26 May 2014
How to Stretch the Hamstrings using a bench or a bar
Full Extension Hamstring Stretching
Friday, 23 May 2014
If you suffer from anxiety or insomnia then give yourself a warm oil foot massage. It’s deeply nourishing to the nervous system.
Warm some organic coconut oil then add one or two drops of the essential oil vetiver.
Gentle massage around ankles, heels, along the top of your feet, in-between all toes and the soles of your feet. Spend longer on spots where you find soreness. Finish with long gentle strokes up and down your calf muscles.
“Live in a softer body. Drop your shoulders. Lift your heart. Lengthen your spine. Relax your belly”
Empty is the energy swirling around us at the moment.
To empty opens us up, expands our glow in the world, creates space for all sorts of new possibilities and ways of thinking and being.
Empty is a cleansing medicine that you can apply to any area of your life. Perfect if your life is over-filled, with little room for creativity, play and rest. Healing if your health is not the best.
Empty is a gift. A choice. An opportunity.
Empty is not a loss.
Empty creates space. Space so you can live and be the best version of yourself.
Empty is a perfect opportunity to let go (physically, emotionally or energetically) of all that no longer serves who we are today.
Over these holidays I’ve been emptying my life.
Not in a big, shake it all up kinda a way, but simply, peacefully. Emptying a little each day. Releasing heaviness, complications and tangles that I seem to have created over the year. Empty leads to feelings of lightness and flow and a belief that change is possible.
Simple rituals to empty:
Empty your lungs:
Let go of stagnant air and stuck toxic emotions sitting at the bottom of your lungs.
Exhale fully and empty your lungs completely. Your inhales will then naturally be deeper, more satisfying, reaching into all corners of your lungs, infusing your body with more oxygen (great for your blood and organs) and boosting detoxing.
Empty your head:
Calm your mind. Give space to your thoughts. Grab a pen and scribble words onto a page. They don’t need to make sense or look neat.
Getting thoughts, words, shapes and images out of your head and onto paper is incredibly therapeutic. It’s relaxes your thinking, brings you more into the now and sometimes brings a dose of clarity and guidance.
Empty your stuff:
Live well with less.
Start small with a draw in your kitchen or under your bed.
It’s time to let go of anything unloved, unused, unwanted or broken. Feel a sense of lightness that follows when you clear your clutter.
Empty your attachment to screens:
Screens stimulate, demand and constantly interrupt. Screens fatigue the eyes.
Go for half a day, a few hours without checking your phone or staring at a screen.
Most importantly remove screens from your bedroom. At the very least avoid screens for the first hour or more of your morning.
Empty your to-do list (aka excessive busyness)
Be open to new possibilities. Be brave. Be willing to let go of your to-do list and take an un-planned day.
It works miracles. Go wherever your feet take you. Walk fast if you need too, before you change your mind!
Empty yourself from multi-tasking:
Slow it down a notch! One moment. One focus. One breath. One thing at a time. Your adrenals will thank you.
Give your whole attention to one thing – well.
Mono-tasking is the new black. Multi-tasking is very last centry.
by CAROLE FOGARTY
by CAROLE FOGARTY
Thursday, 22 May 2014
Be your own medicine by nourishing yourself, one slow breath and one replenishing ritual at a time.
Small rituals are big medicine.
Add more moments of pausing, deep breathing, soft thinking, slow living and intentional rest into your day.
I love the idea that smiling is used as a healing and meditation practice by many ancient cultures. Taoists believe that holding a smile on your face and directing it inwards towards your organs and inner body, is the key to good health and longevity.
Traditional Balinese healers know that a smile washes away bad energy and recommend smiling meditation as a simple way to calm the mind and bring health to the soul. The inspirational Thich Nhat Hanh has always encouraged us to smile as part of our daily practice for a more peaceful world, and as an essential ingredient in any walking meditation.
How to smile on the inside:
I was first introduced to the Taoist exercise called the “inner smile” about 15 years ago. I was studying with an awesome qi gong and Taoist instructor who had spent many years living in China.
Each week we were guided to smile on our face, really feel the smiling energy and then imagine ( in our minds eye ) sending the smiling energy into each of our organs. Slowly and deliberately breathing the smiling energy fully into each organ. We spent at least 5 minutes allowing each organ to receive the smiling energy before moving onto the next. It was calming and an easy way to feel relaxed on the inside. You’d be surprised how tense and tight organs can get.
Now, this might sound super easy, however some weeks – to my surprise – some organs simply refused to receive a smiling breath. The stubborn organ ( with attitude ) generally was tight, hard and tense. It obviously needed relaxing along with a little bit of attention and love. To achieve success, I would place my hands on the organ (for a stronger connection) continue to breathe and smile into the stubborn body part; until it finally softened and received the well-being benefits of the smiling energy.
I must say this simple little exercise taught me alot about my organs as I became more and more intimate with them as each week passed. If the organ being stubborn was the kidney then I made sure I drank more water and used the smiling energy to dissolve any trapped fear in my kidneys. If the organ being stubborn was the liver I ate clean simple food – giving the liver a rest and focused on using the smiling energy to dissolve any trapped anger in my liver.
A few extra yoga twists were also useful in giving the organs a gentle detox and bringing fresh blood flow.
Smile into your organs and dissolve negative emotions:
In case you don’t know Chinese medicine believes there is a connection between your organs and emotions. By simply giving your organs mindful attention and filling them with more healthy energy such as smiling and breathing (more oxygen and blood flow), you are in effect shifting emotional garbage trapped in your organs. I can honestly say it does work.
Following is a simple explanation as to the emotions linked to your main organs.
1: Smile into your liver and dissolve anger:
Smiling into your liver can not only help dissolve anger and resentment but greatly assist with the decision making process. Allow yourself to forgive, accept and feel kindness.
2: Smile into your kidneys and dissolve fear:
Feel safe, secure and protected in life again. Breathe a smile into your kidneys, feel them soften on the inhalation and release fear and stress on the exhalation.
3: Smile into your lungs and dissolve sadness or depression:
Fill your lungs on the inhale and totally empty them on the exhale. Allow fresh new air to fill your lungs as you inhale the smiling energy. Feel them relax and release any feelings of sadness and depression.
4: Smile into your stomach and dissolve anxiety:
The stomach can often be a place where we hold lots of worry. Smiling into your stomach can greatly help bring you into the present moment releasing worry and anxiety about the past and future. Continue breathing the smiling energy into your stomach until it feels totally relaxed. A relaxed stomach means improved digestion and a calmer you.
5: Smile into your heart and dissolve hate and impatience:
Smiling into your heart can help shift cruelty, hurt, hate and impatience. Feel your heart fill with joy, kindness and compassion with each breath cycle.
6: Smile into any body part:
Of course you can enjoy a quick 5 minute smiling break by breathing into any part of your body that is overworked, fatigued or stressed. Smile into your eyes if they are tired. Smile into your jaw if you are clenching your teeth. Smile into your shoulders if they are hunched and tight. Smile into your feet if they are tired. A smile encourages you to soften, release and improve energy flow.
by CAROLE FOGARTY
Wednesday, 21 May 2014
Tuesday, 20 May 2014
Advanced Stretching the Abdominals:
Stretching the Abdominals muscles stretched:
Benefits of Stretching the Abdominals
Wednesday, 14 May 2014
Tuesday, 13 May 2014
Monday, 12 May 2014
Friday, 9 May 2014
Wednesday, 7 May 2014
Sun Salutation(surya namaskar)
Surya Namaskar, the Sun Salutation, is a series of 12 postures performed in a single, graceful flow. Each movement is coordinated with the breath. Inhale as you extend or stretch, and exhale as you fold or contract. The Sun Salutation builds strength and increases flexibility. Different styles of yoga perform the Sun Saluation with their own variations. However, the flow presented below covers core steps used in most styles.
For the series below, a single round consists of two complete sequences: one for the right side of the body and the other for the left.On days when you think you have no time for yoga, try and do at least one or two rounds of the Sun Salutation. You'll feel the difference.