5 ways to "be" 😌

Hey, There,

I taught a Yin Yang Yoga Class (this is flow yoga and chill yoga together btw) yesterday morning for the public holiday and shared a poem on meditation. 

In a world where we are constantly distracted, with everything trying to grab our attention, it's no wonder we find being still such a challenge. We feel restless and impatient with our overactive minds and expectations for the practice, as well as ourselves. 

Maybe it's just physically uncomfortable to sit still (tight hips and sore back anyone?), or you lack the time to be consistent with the practice in the first place.

Whatever it may be, know that you are not alone.

We are living in a modern world that more often than not doesn't serve our nervous system.

Everyone is yelling at us (well at least this is how I felt when I went on TikTok for the first time last week)

They all want our attention.

So I challenge you with this:

Next time you have that pulling urge to reach for your phone, can you sit with that feeling instead? (that feeling as in that pulling, the urge, that craving for a distraction that boredom, whatever it may be!)

 I would love to share 5 super simple and short meditation practices. Have a quick read and ask your own gut which one resonates, and then when the time comes, see if you can give it a go for a couple of minutes 

 1. Breath Awareness Meditation

• Get comfy with your back straight.
• Close your eyes and take a few deep, relaxing breaths.
• Focus your attention on your breath. Notice how the breath enters and leaves your nostrils. The rise and the fall of the belly and the chest. The cool air as you inhale and the warm air as you exhale. Just notice.
• If your mind wanders, gently bring your focus back to your breath, without any judgment. 

2. Body Scan Meditation

• Sit or lie down somewhere you feel safe (extra points if it's quiet!)
• Close your eyes and mentally scan your body from head to toe, paying attention to any areas of tension or discomfort.
• As you identify tension, consciously relax those areas. You can even say something like "Shoulders, Relax".
• Continue to move through your entire body, releasing any tension along the way.
• Finish by bringing your awareness back to your breath or to the overall sensation of relaxation in your entire body 

 3. Loving-Kindness Meditation (Metta)

• Sit comfortably and gently close your eyes.
• Begin by directing loving-kindness wishes toward yourself, such as "May I be happy, may I be healthy, may I be safe, may I live with ease."
• After focusing on yourself, extend these wishes to others, starting with loved ones, acquaintances, and even your not-so-favorite people 
• Finally, extend your loving-kindness wishes to all beings, regardless of who they are.

 4. Mantra Meditation

• Choose a word or positive affirmation that resonates with you (this is the mantra).
• Sit comfortably, close your eyes, and repeat the mantra (either silently or out loud will work)
• Allow the mantra to become the focus of your meditation, gently returning to it whenever your mind wanders.
• Over time, the repetition of the mantra can lead to a deep state of inner stillness and concentration. You can continue to change up the mantra each time but know that you are welcome to always use the same mantra too. Whatever floats your boat.

 5. Mindfulness Meditation

• Sit comfortably and bring your attention to your breath or a specific focus point, such as a candle flame or a visualized image.
• Notice any thoughts, emotions, or sensations that arise, once again, without judgment.
• Label them as they come up ("thinking," "feeling," "sensation") and gently return your focus to your chosen point of attention. 

 For all of these, just simply start your practice for just a couple of minutes to begin with (literally 2 minutes, you can do this!), gradually increasing the time as you feel more comfortable.

 Like exercise, eating healthy, looking after your vegetable garden, or writing your Ph.D. (I don't have a Ph.D. btw, but I can imagine this is the case!), it's all about little contributions every day, rather than massive sessions and then leaving it for a long while. 

Consistency is key  

Anyhow, would love to hear how you go. It's just two minutes 

Nothing ever worth doing was easy. I promise you feel better if it's a toss-up between this and doom scrolling.

Hope the long weekend was rocking for you and you didn't get too sunburnt  (I personally stayed indoors for most of it because being sweaty is our baby's least favorite thing).

Speak again soon friends,

Annika xx

P.S. Yoga Teacher Training is 29 days away! I have been working A LOT in refining it and making it as awesome as it can be. There is so much that makes this teacher training different from others. You can learn all about that by clicking here.