Finding Calm during the Holidays

As the holiday season quickly approaches, it is easy to feel overwhelmed and stressed. Yoga is a great practice to remind us to slow down and become mindful of the moments around us. Lately I have been using two books to help me pause and reflect: Ava Redfern’s Guided Meditation Scripts for Wellness Professionals and Richie Bostock’s Exhale. Both these guides have helped me find great breathing and meditation techniques and exercises. 

Here are a few of my favorites:

Bumble Bee Breath (bhramari pranayama)

• sit in an upright position

• inhale through the nose

• exhale with the lips closed making a soft humming sound

• you can use your index fingers to push down on your ear flap (the traguardi) to really feel the vibration 

• repeat about 5 times

  
  

5 minute Stress Release

• find a comfortable seat or lying down position 

• Soften the gaze or close the eyes and take a slow inhalation through the nose

• Exhale deeply through the mouth 

• With each breath cycle feel the body release and relax

• Bring awareness to the body, noticing areas of tightness. Continuing scanning the body and just notice where tension lies 

• Imagine sending breaths to those areas; releasing the tension with each exhale

• With each inhale, breath in softness, with each exhale, release

• Pause for a few minutes 

• Allow yourself to be breathing in your natural rhythm. As thoughts arrive, notice them and let them go 

• When you are ready, take one more deep and slow inhale and exhale 

• Gently come back to your surroundings and open your eyes

Of course, any amount of movement helps with stress relief and we are here for you at Pistachio Yoga to help you find a calming space for yourself ❤️

Happy Holidays and stay safe!

Xoxo,

Ifi