You are more than a beginner. Your time on the mat leaves you feeling like you are glowing; you step into the world with a greater understanding of yourself: emotionally, physically and spiritually. You have found the immense benefits of regular yoga practice in the morning and in the evening. Now you are ready to take your training further. Not only do you want to commit to your yogic practice, you also desire to dive deeper into Yogic Philosophy. You are considering transferring your knowledge to help others and empower them with the tools of yoga practice and philosophy. The question is, is an online yoga teacher training the path you with to pursue? Is Online Yoga Teacher Training Worth it?

Yoga Teacher Training has greatly impacted the lives of of people around the world. The training immerses the student into the Yogic Practice and Philosophy and for many it is another tool in the rewarding Wellness Industry. In an era of immense social change, Yoga has withstood cultural change and entered our homes in the 21st Century through our laptop. In a time where many of us have taken our learning and practice at home in virtual environments, online yoga teacher training is a viable option for those wishing to commit to the path of being a yoga teacher.

Others have used the Teacher Training to immerse themselves to deepen the quality of their lives through improved vitality and depth of insight and awareness.

What Will I Learn in Yoga Teacher Training?

Most teachers start their training through a 200 hour course. Lessons come from both experiential practice (on the mat) and through deeper study from texts and lectures. Here is a comprehensive overwide of what Yoga Alliance Certified programs offer.

1. Yoga Asanas (Poses):

• Proper alignment and technique for various yoga poses.
• Modifications and variations for different body types and abilities.
• Sequencing of poses for different levels and class types.

2. Anatomy and Physiology:

• Understanding of human anatomy relevant to yoga practice.
• Physiology of movement, muscles, and joints.
• Breathing techniques (Pranayama) and their physiological effects.

3. Yoga Philosophy and History:

• Study of classical yoga texts like Patanjali’s Yoga Sutras and Bhagavad Gita.
• History and evolution of yoga.
• Ethical guidelines and principles of yoga (Yamas and Niyamas).

4. Teaching Methodology:

• How to cue and guide students effectively.
• Class management and organization.
• Hands-on adjustments and use of props.
• Teaching special populations (e.g., seniors, pregnant women).

5. Meditation and Mindfulness:

• Various meditation techniques.
• Mindfulness practices.
• Incorporating meditation into yoga classes.

6. Yogic Lifestyle and Ethics:

• Healthy diet and nutrition from a yogic perspective.
• Importance of self-care and balance.
• Ethical responsibilities of a yoga teacher.

7. Practicum:

• Practice teaching sessions with feedback from instructors and peers.
• Observing and assisting in real classes.
• Developing your unique teaching style and voice.

8. Business and Marketing:

• How to market yourself as a yoga teacher.
• Setting up and managing a yoga studio or private practice.
• Legal and ethical considerations for yoga teachers.

9. Continued Learning:

• Encouragement to continue personal practice and further education.
• Staying updated with new developments in yoga and related fields.

10. Self-Reflection and Growth:

• Personal development and self-awareness through yoga and meditation.
• Reflective practices to understand your teaching style and its impact.

The depth and focus of these topics can vary between different YTT programs. Be sure to research and choose a program that aligns with your goals and interests. Additionally, many programs encourage self-discovery and personal transformation.

The Benefits of Online Yoga Teacher Training

Online Yoga Teacher Training Saves Time

Simply put, training from the comfort of your home will allow you to free up your time that you would otherwise spend commuting to and from location.

Online Yoga Teacher Training Saves Money

Most programs cost a fraction of what a student would pay at a live studio. You will also save travelling costs – no need to travel to study with the top teachers in India or New York. You can now do it from your home.

Online Yoga Teacher Training is Flexible

You can train from anywhere in the world that has internet access. Maybe you wish to take your study as part of your Staycation, or a private retreat in a log cabin. The location will not matter. More than that, there is a plethora of Yoga Teacher Training programs that will allow you to study in in the format and the length that will suite your lifestyle and learning style.

Online Yoga Teacher Training is Accessible

You will be able to find top ranking schools, with a strong reputation and lineage from all around the world. Top schools in India as well as Western countries. Teachers commit to sharing the knowledge and guiding others, many who have studied around the world and immersed themselves with ongoing training. You will be thrilled to know its all available in your living room.

Online Yoga Teacher Training will Free your From Distractions

When you practice from home, not only will you save time traveling to the studio, the time in the training will be truly spent with yourself. Your home can become your haven and sanctuary. What a great way to make space for your practice that will stay with you soon after your training is finished. There will not be off-topic chit-chat in the entry way to the studio, or tempting plans with your classmates when you need to rest before class the next day or read the assigned text of the Bhagavad Gita. But don’t worry if you need constructive time to share insights and experiences; a good online teacher training program will allow for some time to interact with your fellow students online.

Online Yoga Teacher Training will prepare you for teaching Online Yoga Classes

This certainly is an advantage in our modern world. You will learn and witness the effective strategies for Online Yoga Teaching that you can apply to your own business as a Yoga Teacher.

What To Ask Yourself When Considering an Online Yoga Teacher Training Program

What is the Length? Will I be able to complete it in the time frame assigned? Do you need a longer program or something more immersive like a 6-week program ?

What is the format of the program? Is it an online live virtual class where you have live interaction with a teacher trainer or is the study going to take place in self-driven online course modules? Perhaps it is a hybrid of both. Depending on your style of learning, you will have to assess if the school’s teaching format suits you.

Do I have the environment in my home for quiet, independent study? You will need daily time to tune into the your yoga practice and study. You will also need props like blocks, straps in addition to your matt.

Do I thrive with physical prompts? For some, physical assists can really be beneficial in their study of yoga. Insights in to how to achieve poses with accurate alignment can be magnified with gentle hands-on assists from an experienced yoga teacher. A good online yoga teacher understands the value of verbal cues and you can be assured online teacher training course have this steeped in their methodology in order to be effective.

Is the school a good match for my goals and interests? It is very important to step into a new program in alignment with what you wish to achieve. Explore the school, the teachers, the lineage and the reputation and discover for yourself.

Is Online Yoga Teacher Training Worth it?

Yes and Yes. Over and Over again individuals who decide to pursue Yoga Teacher Training say that the training is transformative and positively impacts different areas of their lives. You will reach many health goals from learning how to manage your mental health and radically change the relationship you have with your body and breath. Graduates of programs report a deeper sense of inner peace with themselves and their relationships.

And it is important to stress, even though you will learn to manage your stress, that this is no easy feat. Whether you are pursuing online or in person training, it will require commitment and lots of sweat and study. Maybe even tears, because things will come up as you enter a journey of self-discovery. You will need to consciously decide to dedicate yourself to the practice and to your personal growth through study and not shy away from self-reflection. You will release many old habits and embrace empowering mindsets to radically change your life.

The question really depends on what is right for you.

This is a profound and enriching experience beyond just learning to teach yoga poses.

Yes it is definitely worth it!

The post An Exciting Online Yoga Teacher Training Awaits You. Are you Weighing in to See if its Worth it? appeared first on DoCalm - Mindful Living and Self Care Ideas.

Empathy is an essential ingredient in love, compassion and meaningful communication. We learn empathy early in life from our caregivers and we can continue to learn to be more empathetic as we practice compassion for ourselves and others.

Why Empathy Matters in Our World

When we develop stronger relationships with others, our quality of life improves. Through genuine connections with others, we learn to give and also receive. One of the greatest gifts we can give others is compassion.   

Imagine how much more wonderful our world can be when a stranger, instead of giving you a cold shoulder and piercing eye squint as you accidently bump into them on your morning commute to work on the subway, recognizes that you are under stress and pressure. They may offer you a smile and a gentle “are you okey?” under their toungue. Or perhaps, they can ask if you need help carrying the large bags that you’re bringing into work for your special event that you are anticipating.  This simple display of compassion can reset your morning-  inviting you to make the choice to bring that compassion back to yourself. How would this change your day?  

Now imagine a world where we all people could display empathy through out their day and lead with empathy. We can reduce suffering in our world and the rewards will ripple onto others. Imagine a world where we feel connected to one another through tolerance, kindness and compassion. 

Have you ever seen a young child show deep compassion towards an animal? Children have a natural reserve of empathy that is deepened by the closeness of their key relationships within the first few years of lif

Mindful Meditation and Empathy

When we meditate we bring our compassion inwards, in the present moment towards our own thoughts and emotions. When we practice meditation, we learn how to be less judgmental of ourselves. We allow thoughts to pass and learn to not internalize or identify with our thoughts. This makes it easier for us to support others and see past our judgements which can be automatic if we do not train our minds. If you are a beginner, DoCalm has a simple guide for individuals looking to begin a meditation practice. 

Meditation activates a part of our brain called insula, which appears to play a key role in activating empathy for others. Regular meditation practice has the capacity to increase our empathy by extending compassion to others. This enriches our relationships and abilities to communicate.

Steps to Develop Empathy 

Do Something Different

Put yourself in another’s shoes. Do something different that you have never done before in order to open your mind to another’s experience. You can try going to a different neighbourhood, where others are less privileged or perhaps volunteer at a community centre, homeless shelter or soup kitchen. This will allow you to experience another perspective and in turn broaden your mind and even allow you experience different emotions. 

Examine Your Prejudice

Start with an open mind. See which negative views are preconceptions that you hold. Any prejudice is a block to understanding, so think about your own privileges, past experiences or ideas that you inherited due to conditioning. What if the opposite was true? 

Listen Carefully 

Listening is one of the greatest gifts we can give another and also ourselves. When we really listen, not only does another feel heard and understood and valuable, we also benefit by gaining perspective that can help us grow. 

Be Curious

Talk to people from all walks of life. Whether it is a homeless person, a pensioner or a barista at the cafe- new perspectives gained can really expand how we see the world. You will find yourself growing as a person as you see different perspectives and experiences. People are like walking libraries.  Inquire about them patiently and ask questions. You will feel more connected to others as you see different points of view.

Do Good

Commit yourself to do good things. It can be simply taking time to listen, or volunteering your time or donating resources.  The important thing is that you follow through with your intention.  See your world open up as you open your heart to those who need more than you. 

Be Kind to Yourself

When you can offer yourself the kindness and compassion that you would like to give others, you will grow your empathy. Practicing self-care and love will allow us to radiate our love from within out in to the world. This includes: speaking kind words to ourselves, establishing boundaries that support our well-being and treating ourselves to nourishing foods and activities.

You can practice Loving Kindess Meditation to deepen your circle of empathy. Starting with you!

If you have found this article useful and think it could help someone, share it with someone who may need a little extra love and care today.

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Our energy is finite. Whether it is time or resources, when we create more space in our lives we create more room for what really matters.

10 Things to Let Go of Today

Let Go of Old Clothes

So this is a big one, perhaps for many women and men.

Why do we hold on to clothes that we don’t wear?

There is a certain feeling of luxury seeing a full closet; full of possibilities and also memories. Clothes can be so intimate, reminding us of places we have visited, celebrations and activities attended. They remind us of good days spent with others, when we felt particularlry good about ourselves wearing a certain outfit. Often, we hold on to clothes hoping that we can relive these memories or perhaps create new ones. The crutch is that we also spend a significant amount of time finding and taking care of our clothes.

There is the problem.

Clothes need space. We take care of them, wash and dry them, fold them, tailor them and organize them in our closet. That is a lot of time invested. The reality is that most people only regularly wear 10-20 percent of their wardrobe. So, the other clothes sit, waiting to be worn. If only you had all those occassions to attend. Why not donate your clothing to those who could really use it? Perhaps an individual waiting for a second chance at a homeless shelter can benefit from suits that no longer fit you in order to attend a job interview. Charity thrift shops create opportunities for people to enjoy clothing they would never be able to afford. Or, why not make someone’s day by gifting them with a gorgeous dress they can can wear, instead of it hanging and collecting dust in your closet.

Minimalism is a practice and lifestyle that creates more space in our lives. By decluttering and making mindful choices about what items we purchase and hold on to can greatly benefit our lives. Read about Minimalism in Do Calm’s Article Minimalism Creates More Space in Your Life.

Donating Feels Good

Give what you don’t need to someone who can really appreciate it and who’s life will be impacted. Make someone’s day and help them see this shiny item as the best thing that they found today. Much better than sitting in your space being useless and unhappy.

Let Go of Knick Knacks

Next up are those souvenirs, gag gifts and cute things; fun, flirty and even outrageously hillarious. Sure they had their time, they brought up memories of moments, times, impressions. An “inside joke” mug can be a reminder of the colleagues at your old job and all the good times that you had. Other times, we pick items up at garage sales, our travels or thrift shops. The treasure hunt is the fun in itself. But, how important is to you now to hold on to the kittens on a gondala sculpture that sits in your living room competing for your attention. The space can be used for much more meaningful items that reflect who you are right now. So why not donate these to the local thrift shop? Someone who is starting their new circus and juggling troupe can really get a kick and inspiration for their rehearsal space.

Let Go of Toiletries You won’t Use

Once upon a time you used a certain eyeshadow shade that you have grown out of. Or perhaps, there was a product that proved to actually damage your hair, instead of improving texture. You tried it out, maybe you even went back to the pharmacy but didn’t get the refund. You spent a decent coin and now you feel bad about throwing it out. So, what are you waiting for? The product is taking up valuable space in your bathroom cabinet! Let go.

Let Go of Old Beliefs of Ourselves

Perhaps you once believed that you were shy or unattractive. You doubted yourself because you believed yourself to be small or not worthy. As we grow, we also outgrow old beliefs of ourselves. New ideas about ourselves emerge as we have new experiences and “aha moments” leading us in the new directions. So, embrace this shift and really take it in.

Our cells are constantly growing and renewing. When we feel good about ourselves, we positively impact our health and well-being. When you can embrace new beliefs you will be changing not only your mindset, but also you physiology. You will begin to see shift in the way that you interact with others and the way in which the world interacts with you.

Let Go of People who are not good for us

This is not easy to do sometimes. We all have those people in our lives who drive us mad because they exude negative energy. While it is good to be a good friend and help support their growth, it is important to put it all in perspective. Sometimes there is too much drain of our own energy when we over-invest in people who are negative, rarely act in our best interest or fail to come through for us over and over again. We can give others several chances; however, there does come a point when we have to set our limits for our own well-being and care. We can dedicate limited time, at a distance, to some people and be at our best when we see them. Boundaries are a pinacle of self-care.

Let Go of Negative Thoughts 

We are capable of thinking positively. What can hold us back are our old habits of thinking and feeling rooted in the past. Negative thoughts limit us. When we let go of negative thoughts, we can live a life that is more spontanenous, immersed in the world and more fully in the present moment.

Understanding what magnifies these negative emotions and what we can do to weaken this tight rope on us can set us free to live life to the fullest. When we let go of negative emotions, we can see greater potential in our life and rise above our limitations. Negative thoughts about ourslelves such as “I can not do this” or “It won’t get any better”, can create a negative loop when pairing with our emotions. Unless you make a decision to move out of this negative loop of thinking, this pattern will dictate how you live your life. Time to let those negative thoughts go where they need to be- out of your mind.

“Sow a thought, and you reap an act; Sow an act, and you reap a habit; Sow a habit, and you reap a character; Sow a character, and you reap a destiny.”

Samuel Smiles

Have you ever heard the expression, “Don’t believe everthing you think”? Because your thoughts are not your own; they are the consturct of your upbringing and environment. One of the best ways to let go of negative thoughts is to practice mindfulness and a daily meditation practice. Sitting throught negative emotions, and allowing them to persist without resisting is how we can get there. Surrendering the control to resist these feelings responsible for low self-esteem, hopelessness and disappointment gives us the strength to live with out negativity in our lives. Learn how to meditate by reading DoCalm’s article How to Begin a Meditation Practice. 

Let Go of Others’ Expectations

One aspect of happiness is the possibility to define our life in the very way that suits us. An example, universally experienced is the conflict of what we want and what our parents wish for us. Our parents have a vision for our lives, it may not be what we want.As young adults, we usually discover and begin see and make sense of the competition between our own desires in life and what we have been conditioned to believe is best for us by our family. Our friends can also be a great influence over us. Often others feel they know what is best for us, yet truly we are driving our ship; so, don’t forget who is driving your ship, bus, van or even Lamborghigini. Hopefully, no one else but you! So let go and drive your own way.

Let Go of Poor Habits

You know these habits are poor and not serving you. Whether you are going to bed late consistently or neglecting your self-care by not washing your face before bed, eating poorly or missing your daily movement session. Perhaps you are still smoking or habitually misplacing your keys when you know it takes longer to actually find the keys rather than store it mindfully in the same place every time you come home.

Habits can be sneaky. They can creep up on us with out awareness. Before we know it, a habit becomes a way that we live our lives.

Let Go of Poor Mindsets

If we really want to grow in our lives, it is important to be aware of our mindsets. Identifying poor mindsets creates self- awareness. It takes a great deal humbleness to identify our own flaws and negative patterns in thinking. Some examples of mindsets that can set back our growth to become better versions of oursleves include: victimhood, scarcity mindset. When you can identify these mindsets not serving you you can shift and tap into empowering mindsets like agency, abundance and growth mindset.

How do you get there?

Learn, grow, read, interact with others. Learn from those who were able to move out of their own limiting mindset and soared higher- to where you want to be now tomorrow. When we shift our mindset, we begin to develop new habits and with new habits come new mindsets. Side by side, they reinforce one another as we make room for what really matters

via GIPHY

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Can You Surrender to the Guidance of the Universe?

Wouldn’t it be amazing if pain was avoidable?

But, truth is, pain is not unavoidable.

We can experience pain in different areas of our lives: finances, relationships and health. The Universe wants what is best for you- do you believe it? We can also avoid a lot of pain if open to the signals that the Universe is sending.

So would you rather be hit by a feather, brick or truck?

The Feather is the Nudge

If you are doing something that is out of line with your core belief or value, you will get a little nudge from the Universe – “the feather”. It might be an uneasy feeling or a headache or a disagreement with with someone. It is easy to ignore this little nudge, and escape into a world of autopilot.

Don’t Ignore the Brick

If you ignore the feather, then the Universe will deliver the message that will hit you like “a brick”. This is a stronger warning that something isn’t right in your life and that you need to make a change. This will feel much heavier and can impact you physically- perhaps an illness, conflict or even injury. It can show up in many forms. The problem is we often miss the bricks because we are living life unconsciously.

Your Life does not get better by chance, it gets better by change”

Jim Rohn

It’s easy to ignore the brick, because we are so set on feeling like we can overcome this new obstacle and perhaps we are with much pain and resistence. Well actually, if you choose to ignore this sign, you will not be able to move to the next level of consciousness.

The Truck is the Emergency

When you ignore the bricks, the Universe will hit you with “a truck”! The Impact will feel like BAM! Things can get quite difficult when its the truck that hits you. Here is where you will experience a bigger impact- perhaps financially you can become bankrupt, or your partner may leave you or your health may take a dive for the worst. The individual may spend time grieving or be in anger as a result of this circumstance. So what do you decide to do now?

Sometimes it takes one to be hit by the truck to really notice that change is needed. Really, this is just a way for the universe to tell you that change is needed, so that you may move on to your next level of personal development. You are being guided to better actualize yourself in this lifetime.

Next time you are hit by a truck or if you have just been hit by a truck then ask yourself a couple of questions: “What is the good in this?” and “What lessons can I learn from this?” It will help you peel yourself off the road and carry on with your journey.

The truck becomes an “emergency” or “alarm” that creates for us pain so that we can respond.

What Can We Learn from Suffering and Pain

As humans we are motivated by pleasure and pain. We do our very best to avoid pain and off course we seek pleasure. Yet, so many of us continue to move forward with out seeing the signs from the universe. Not all pain is bad, in fact, pain invites us to recallibarate our moral compass and revisit our path so that it aligns with our values and joy.

The Universe Wants the Best for You

So, I think you probably know where the message of this analogy is. It is an invitation to live our life listening to the clues. Intution is the ability to aquire knowledge without the rational or conscious reasoning and here is where you must decide to read deeper into these problems that occur and get bigger over time. We can live not from pain, but from pleasure and joy. A life that is aligned with our true self. All when we let ourselves surrender to the clues from the universe.

And you know what happens?

With new direction, you live a life that is more peaceful because there is less resistence. You grow stronger when you say “no” to what does not serve you anymore.

Often times, we feel resistence when our life does not align with our values. We do not live in the present moment because its not where we want to be. This can result in anxiety and a general sense of disatisfaction with life. Life can feel out of control and empty. A bland life that does not satisfy our deepest desires or passions is no way to live.

It’s hard to change your circumstance- perhaps its a relationship, job or personal habit. It can be scary to leave your old self behind. But you know that you must not stay because doing so will give you even more pain and misery.

‘Where you stumble, there your treasure lies.’

Joseph Campbell

Are you ready for the challenge?

Can You Trust?

Your intuition always knows what is best and the universe conspires to use your unique qualities to serve the greater good.

Trust yourself and trust your universe. Let go of the resistence and allow yourself to follow the path ahead. With Trust and Gratitude, the universe will conspire with you- in your favour!

Through your surrender to this path, you will find your peace.

If you found this article useful and feel like it could help someone, share it with someone who may need a little extra love and care today.

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Are you feeling overwhelmed with the types of meditation offered?

Would you like to to gain greater clarity about the types of meditation that are most suitable for you based on your purpose, interest, personality, experience and readiness?

There are numerous forms and styles of meditation. Knowing the benefits of meditation, you may be interested in exploring the practice to meet your own pace and needs.

In this quiz, you will learn about what type of meditation is most suitable for you.

We hope that it can help you make the most of your time and practice.

Scroll to the end to see the results in Do Calm‘s Article Learn About Different Types of Meditation for Better Living.

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Life can be challenging for us all.

Have you noticed how feeling difficult emotions like guilt, shame and grief can affect your energy and vitality? Perhaps you have experienced stress and noticed how it affects your mood or even leads to anxiety and depression. More so, you notice your sleep, ability to concentrate or even connect with others is not what it used to be. You wish for yourself the capacity to move beyond these challenges, but more and more, you find yourself in a negative loop of spiralling thoughts and emotions.

You notice your mental and physical health declining.

What if there was a natural way that you could manage your health and wellness?

What if the healer is inside you?

What is Mindful Wellness

Mindful Wellness is the ability to uncover the body’s healing capacity and healing through mindfulness tools.

Living in the Now

Mindful Wellness is a key set of practices incorporating the principles of Mindfullness or “living in the now” including: non-judgement, acceptance, passivity, living in the moment, attention, responsiveness, nonengagement.

Mindfulness is not simply for the ill. It can benefit anyone having to cope with the demands of modern life. It helps people to build resilience and can especially be helpful in key periods of life including transitions like: starting a family, life-work balance, aging and career change.  

Everyday Mindfulness Practices

Meditation and Mindful Movement Exercises like Yoga, Pilates, Martial Arts are just some ways to incorporate mindfulness for wellness.  Mindful wellness also includes key mindset practices like gratitude, self- compassion, mindful eating and our relationships with space and persons. 

The Mind Body Connection

The Key to Mindful Wellness, as a paradigm of healing is the Mind-Body Connection. Our Minds serve a signicant role to our health and wellbeing. We can train our minds to minimize and control stress and we can also use the mind to shift our focus from the negative towards the positive.

We can free ourselves from the debilitating thoughts and feelings linked with illness.

The Roots of Mindfulness-Based Stress Reduction

Since the late 20^th Century, Buddhist-based mindfulness became more popular and researched as a healing modality. The belief is that people can attain relief from their pain and distress and prevent stress related illness through mindful practice. 

The Modern Approach of Mindfulness as a modality for healing stems from the work of Jon Kabat-Zinn. His approach to stress reduction, was later coined Mindfulness-Based Stress Reduction or MBSR.

Stress reduction programs developed in the 1970’s by Jon Kabat-Zinn, brought the spotlight onto new ways to manage chronic and medical and psychological conditions from heart problems to panic attacks. Kabat-Zinn had the insights of his two disciplines; he was both a molecular scientist and a meditation practitioner.

The program brought the healing practice rooted in Buddhism as a new secular approach and become complimentary practice used by practitioners like psychotherapists and other health care professionals.

MBSR tackles both the problems of modern life along with age old problems of low-self esteem created by negative thoughts. It is these thoughts that trap people in a vicious cycle, and so often leads to ill health and disease.

via GIPHY

MBCT (Mindfulness Based Cognitive Therapy) has shown to halve the recurrence of depression in patients who suffer three or more depression episodes. It is clear that by shifting focus away from the negative to the positive we can minimize fnegative thoughts and feelings that are linked to disease and ill health. 

To learn more about MBSR as a thereapeutic modality, take a look at Jon Kabat Zinn’s training here.

How Can I Practice Mindful Wellness

Mindful Wellness can be practiced by everyone. Mindful Movement Exercises and Activities are just some of the ways that we can strengthen our bodies, become more aware of our emotions, calm our nervous systems, relax and bring ourselves into the present moment. Meditation allows us to shift into deeper states of consciousness. Different types of meditation can support our mind with concentration, relaxation and visualization or insight-based inner reflection.  MBSR Therapies have the capacities to shift our mindsets from negative to positive. These are just some of the tools of Mindful Wellness.

Mindful Living and Care

Mindfulness as a vehicle to bring wellness to our lives can be applied into everyday activities like gratitude, self-compassion, the way that we care for ourselves and even in the way that we care for our homes and belongings. By incorporating these practices daily, Mindful Living becomes a way of being. This is how we care for our selves; our health reaps the benefits.

Embrace a New Paradigm for Health

At the end of the day, Mindful Wellness is a paradigm shift in how we view wellness and health in our lives.  By managing our own stress, we can minimize many dis-eases affecting us in the modern world. Ultimately, we we live happier as a result. One of the benefits of this paradigm of wellness is that we all have the capacity to learn these tools; sometimes with some useful guides to light our path. Healing is in our hands.   

To learn more about Mindful Movement Exercises read Do Calm’s Article Feel Good Today with these 7 Mindful Movement Medicines. Do Calm also offers a Mindful Movement Activity quiz to help you best determine the Mindful Exercise most suitable for your Personality. You can read all about the results in the article The Best Mindful Movement Activity for your Personality.

If you found this article useful and feel like it could help someone, share it with someone who may need a little extra love and care today.

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What is FOMO?

Have you ever felt a deep-seated anxiety when presented with an opportunity to attend an event, because while you know that the stars are not aligned for you to be there, you feel stressed about the possibility of missing out. 

Perhaps you know that you must spend the evening studying for an exam, or you know that you really can’t afford to go to a concert, yet you simply cannot cancel this out of your mind. You feel torn, and literary cannot get back to your daily activities, because while you know that you are likely not going, you dread closing the door on the possibility.  You end up deliberating about the option for hours or even days, convincing yourself that this may be the only opportunity that will come your way.  You end up spending time away from what is important for you to do in the present moment.  Well, if it sounds like this then you probably got a case of FOMO. 

via GIPHY

The Meaning of FOMO

This term literarily means the Fear of Missing Out. It has been used in contemporary cultural references but the general feeling is universal. FOMO is the feeling that one will miss out on something that is deemed enjoyable, popular- usually a social event. Because the reference alludes to an event, the meaning implies that not attending would be a loss with negative consequences. 

Social Media and FOMO

From the comfort of our home, we are inundated with incoming images of people in interesting places, with interesting people doing interesting things. Their bright shiny smiles reflect to us our own unhappiness in that moment. It may appear as if all that they are experiencing is normal and your life is not that shiny. When this comes into our screens and homes daily, it may appear as if that is the norm.  The reality is that social media allows us to present the greatest highlight moments of our lives. This is the great illusion that we live with as consumers of social media. Before you read about how to deal with FOMO in your life lets look at the symptoms.

Fear of Missing out Symptoms

• Anxiety
• Saddness and Melancholy
• Loneliness
• Need to Please Others
• Inability to Relax
• Lack of Self-Care

Have you Experienced FOMO?

• Have you felt like you needed to do something because it felt like it was a “once in a blue moon” opportunity?
• Have you felt like you needed to be somewhere because it appeared like everyone else was partaking?
• Have you felt like if you missed the event, it would mean that there was a missed opportunity to meet people or experience something unique?
• Have you felt torn between your need for rest and attending an event?
• Have you felt torn between your need to save money or time and attending a social event?

The Meaning of FOMO in Your Life

Like any negative and uncomfortable feeling, the feeling “Fear of Missing Out” is an indication to you that something else is going on under the surface. Ultimately, our feelings help us navigate what is best for us. This uncomfortable feeling is a way that your body is communicating to you. Always trust your gut!

If you experience FOMO often it means that you need to get back to yourself and re-evaluate what is important in your life. 

It’s not a bad thing to feel torn; in fact, you are in a place of confusion, and called to re-evaluate your priorities in order to come out from the confusion bubble into greater clarity.  Fomo means that you are not prioritizing your needs.

FOMO means that you are not prioritizing your own needs

That’s right, when you are feeling anxious about the possibility of missing out it means that there are other reasons why, other than those that will truly benefit you. It’s time to get honestly serious with yourself in order to deal with FOMO.

From FOMO to JOMO

Now that you have a better understanding of FOMO in your life, it is time to shift the mindset. Why not look at time to yourself as its own joy and source for renewal, regeneration.

What is JOMO

“Joy of Missing Out” is literarly the antidote to FOMO.

So, you missed the opportunity to buy a ticket to the social event; relax kick your feet back on the coach and read your new book.

So, you had too much going on to accept the invite to the staff Christmas Party; no worries, now you get to indulge in an evening of bubble bath, facial mask, listening to relaxing music while the cat sits on your lap curious as to why you are so blissfully happy. You can arrive to work the next day looking and feeling refreshed and calm; your coworkers may even wonder what you have been up to.

Ultimately, JOMO is finding the joy in the great luxury of time with yourself and your self-care. Consider all the potential to nourish yourself. Find the joy in self-care and prioritize yourself.

How to Deal With FOMO

The best way to manage this feeling is to connect to the here and now through meaningful connections and self-care. Here are some ways that you can make the most of your JOMO time any evening:

• Unplug from Social Media
• Go for a walk
• Spending time with your loved ones
• Make it a spa evening at home with a relaxing and soothing Mineral Salt Bath.
• Spend time with your Pet
• Cook a nutritious meal like soup
• Read a book on the coach or in bed
• Listen to relaxing music and healing sounds like Binural Beats.
• Take up a meditaiton pratice like Sohum Meditation or learn how to meditate
• Enjoy a comforting and relaxing Herbal Tea

Be Kind to Yourself Always

Lastly, whatever is the reason that you are feeling FOMO, remember that it is okey to feel it. You have to feel it to heal it. What is most important is that you are using the opportunity to self- reflect and become aware of what it is really that you are feeling. Give yourelf a big hug, you deserve to prioritize yourself.

Are you looking to learn more about starting a meditation practice? Learn about posture, attire, positions, eyes and sound to support your practice. We invite you to read DoCalm’s Article How to Begin a Meditation Practice.

The post No More FOMO – Feel Joy Being By Yourself appeared first on DoCalm - Mindful Living and Self Care Ideas.

What is Loving Kindness Meditation

Act of Love

While other types of meditation center around the “mind space” or are “insight-based”, this meditation works with the heart energy, connects and leads with the heart. You experience a sense of filling your whole being and experience inner peace. This will require a reserve of emotional and mental energy, so be sure that you are awake and have energy to complete the practice. Through this practice you expand your compassion to yourself, others, your home and friends, community and the world. It is the Honourable Dalai Lama who described this meditation as a way to ascribe compassion onto others by focusing first on ourselves.

Loving Kindness Meditation Benefits

This meditation practice encourages openeness and empathy and helps to strengthen our sense of connection with others around us. There is also a sense of peace and acceptance after this practice. This practice is especially beneficial if one feels negative towards someone and disconnected, experiencing emotions such as anger, sadness, loneliness, resentment and jealousy. This could be a feelings towards your boss, family or any individual or group in general. It could also be humanity as a whole. It is possible to sweeten these negative feelings with a practice like The Loving Kindness Meditation.

Duration of Loving Kindness Meditation

Ideally this meditation is effective when practiced for 30 minutes.

The World Needs More Kindness

In today’s world, we need love and kindness more than ever. Despite the conveniences of our fast-paced world and automated life, we often feel a disconnect from one another and ourselves. This meditation creates greater empathy and connection, it helps us to remember that we humans are all connected and united.

Our relationships with others can cause us much hardship and grielf in our lives. We uninentionally can project negative emotions on others or live in resentment and thus create walls to our hearts. Empathy and compassion for ourselves, those that we know and those that we do not know can really make a difference in this world. We can extend our realm of heart energy and inturn work towards forgiveness, compassion and empathy for ourselves and others.

Circles of Empathy

In this meditation we widen our cirlces of empathy towards:

• first, yourself and those you cherish that are close to you
• those your respect like colleagues, mentors and neighbours,
• those you are acquinted with like your neigbour, doctor or teacher
• the wider community and world
• lastly, those that you may harbour negative attitudes towards like a colleague, competitor or ex-partner.

Position in Loving Kindness Meditation

This meditation can be practiced in any posture. Choose a position that has worked for you in the past. If you would like to sit, find a seat comfortably and with your back upright in a netural and comfortable position. You can sit on the ground, a stool or a chair. You can prop your back on a cushion or wall if needed. By keeping your feet flat on the ground, you will stay rooted and grounded. Uncross your legs.

How to Practice the Loving Kindness Meditation

Send positive thoughts and intentions

Loving Kindness Meditation Script

Do this in order as you widen your cirlce.

• You: “May I experience loving kindness to myself first, May I enjoy peace, health and happiness”. You may add what you wish. Observe as warm feelings for yourself grow through his intention.
• A beloved and cherished person close to you: May you brother/mother/father/daughter, experience happiness, health and peace”. Silently fill this inention with sincerity and visualize yourself saying this to them.
• Someone that you respect: Make an affirming statement to someone that you respect. You can say this silently to someone who has helped you, taught you a lesson or provided you with an important service.
• An Acquaintance: You can either use their name or not. You may feel neutral about them, send them positive intentions.
• Someone in the community: In the same way, you can send affirmations towards a group of people, or those that you don’t know personally or seen.
• Someone that you dislike: This is probably the most challenging part of the process. Sending positive intentions to someone who has hurt you or you are angry with can lead you to feel negatively. As you continue to stay with the intention, some of these feelings will fade.

The World Needs More Love

Read more about compassion and Loving Kindness from the Dalai Lama Centre.

Are you looking to learn more about starting a meditation practice? Learn about posture, attire, positions, eyes and sound to support your practice. We invite you to read DoCalm’s Article How to Begin a Meditation Practice.

The post Spread Love with Loving Kindness Meditation appeared first on DoCalm - Mindful Living and Self Care Ideas.

Lets talk about your hands. Your hands are beautiful instruments of the body, connecting you to your arms, shoulders, chest, collar bone and the centre of your life force – The Heart. The palms are the inner surface of your hands. They allow you to do so much in your day. With our palms, we do and act in service. Through our hands we also receive. Along with mudras in meditation, hand position in mediation are used with intention– palms facing up, palms facing down or folded. As with all mudras, like sound, these hand gestures are expressive of ‘primal truths” and conducive to the direction of your meditation practice. 

Take a moment to come to a seated position and discover this for yourself. 

Next, place your hands on your lap or knee. Close your eyes. Take a deep breath and open your palms to face up. Notice how you feel? Notice the depth of your breath. After a few rounds of inhale and exhale, try this exercise with awareness in the same position now with your palms facing down.  How does this feel different?  What is your level of comfort, how do you show up in the world?  Try this once more with your palms folded in a prayer position, placing your palms folded towards one another close to the heart.  How is this new position different from the previous? 

No matter what type of meditation you are practicing, your palms play a vital role in the practice.

In a guided yoga session, a teacher may invite you to place your hands on your thighs with palms facing upwards or place them on your knees with palms facing downwards. Have you ever been curious as to why this variation is practiced in yoga? Read on. 

Palms Up Meditation

Most importantly, this gesture in meditation invites receiving. An opening gesture of the palms welcomes in the sphere of the meditator a new approach, new communication, or new insights. Sometimes what we receive comes to us in a sense like a “download” from our higher wisdom. Not only receiving, but this meditation also allows us to practice, in reciprocity, gratitude for what we receive.

Physically, the palms are connected to the intricate circuit from the dorsal to our arms, shoulders and then chest. As a result, with open palms on our laps or knees, the shoulders rotate outwards, and the collar bone is wider, creating more room for our heart and our lungs to expand. This simple gesture in our practice opens our chest and helps to support the lengthening of the inhale and exhale of the breath. 

Palms Down Meditation

When palms are down in a practice of meditation, consequently, this position invites more connection to the ground. As a result, this gesture in meditation has a grounding quality.  A more grounding meditation may be needed when a person needs to feel greater control in their day or feel more rooted. Often people may come to meditation feeling like they are pulled in different directions in life, or their mental state may be on the future or the past. A palm down meditation allows the meditation to be energetically moved to the here and now.  Through this connection, we go deeper inward and tap into our inner world. 

This variation in your meditation can support you when you have a need to feel more present in the moment. Imagine your palms growing deep roots into the ground, holding you where you are. It is a powerful visualization. 

As a result, physically the shoulders are rotating inward so there may be a slight slouch in the positioning, Be sure to adjust your shoulders downward energetically. 

Palms Folded Meditation

dhyana mudra

The dhyana mudra is often referred to as the “Meditation Gesture”. It is performed with two hands, palms up, resting in the lap. The right hand is on top of the eft. Both thumbs are slightly touching.  This hand position acts to create balance,  as it holds both sides of energy in your body in a continuous loop. It is a neutral approach.  In this gesture, you are likely to feel more balance and a sense of being held, as the energy flows through your body from one palms and meets in the other. This is an ideal starting point for a meditation practice, as you begin to explore the energetic movement in the body during meditation.

Which Palms Position is Best for Meditation?

Above all, in order to find the answer to this question for yourself you will need to try various positions of your palms in meditation practice.

Ultimately, your learning is experiential. You will find the answer to this question with practice. You can vary this as your needs change with each new time that you practice meditation.

Here are some guiding questions for your journey of exploring your palms in meditation:

• What is your level of physical comfort in any of these palm positions?
• In each position, observe the energy in your hands? Does it feel looped, open or closed?
• Where is the direction of the energy- the outer or inner world?
• Which palm position helps you feel more grounded, calm, balanced, open, supported or grateful?
• How do each of the palm gestures affect you at the end of the meditation? Did you achieve your desired result or was the experience surprising and different?

via GIPHY

Are you looking to learn more about starting a meditation practice? Learn about posture, attire, positions, eyes and sound to support your practice. We invite you to read DoCalm’s Article How to Begin a Meditation Practice.

The post Your Palms Give Life to Your Meditation Practice appeared first on DoCalm - Mindful Living and Self Care Ideas.

When we give thanks, we remind the receivers of our message of gratitude the inherent goodness of their actions. It is a way to acknowledge their contribution and effort. A “thank you” has the capacity to strengthen relationships and reinforce positive contributions as others recognize the value that they bring to us. It is also a way for us to see the goodness and blessings of our own lives, creating circuits of positivity thoughts to change our mindset from lack to abundance.

What is Gratitude

The word gratitude derives from the Latin word for ‘gratia’. Gratia means grace, graciousness and gratefulness. When we think of gratitude we think of “ThankYou” and remember the feeling we get from the unexpected reward of a kind deed or appreciation of something inherently good. Some side effects include a fuzzy feeling in your body, a warmth in your heart and a smile on your face.

How to say Thank You

Say thank you with words

Thank you is so easy to say and takes so little time. Recognize the moment, day, week, month or year. Your thank you can be long and verbose or brief. A simple thank you or thanks is all it takes.

Thank you gift

This thank you gesture of appreciation can be a beautiful exchange in many situations. It is a thoughtful way to recognize someone for their unique contribution and can be reflective of the receiver’s uniqueness. For instance, a department of teachers can honour the hard work and contribution of a fellow teacher who is relocating to a new school with a quirky or sentimental gift. Whether it’s a funny mug or a book, the team can agree on a gift to inspire the parting staff member in their next post, leaving a lasting impression on their memory. Sentimental gifts such as jewelry and art are also exchanged between lovers, friends and family. These can be thoughtful keepsakes to cherish and reminders of the special relationship. Giving conciously means that we consider the message we send with the gift; how it can enhance someone’s life and others’.

Thank you card

There are so many unique and beautiful cards to suit every type of gesture worth being grateful for. In fact, you can even make your own card. A thank you card allows you to be sentimental, funny, descriptive and personal. Your message can be your own, or simply put, you can let the card speak for you. Whether its office staff sharing their thoughts about someone’s meaningful contribution, a bride and groom thanking their bridal party for their committment or a simple “thank you” from a friend or family member just because. A card becomes a keepsake that can be kept as a memory, a memorial timepiece and reminder of one’s value and the relationship.

Thank you Smile

A warm genuine smile is a real gift that can light up a room or uplift someone’s day. It can also be a way to say thank you. You don’t always need to exchange words, cards or gifts to say thank you. You already know that most communication is non-verbal. Conveying thanks through a smile and a nod to a stranger who moved their bag to give you a seat on the bus shows openness and goodwill. A smile shows that you recognize the individual in front of you for their effort and their good will.

Gratuity as Thank you

Money flow is life force energy. It is a way of exchange with the world. When we tip our waitstaff, taxi drivers or other personal service professionals, we let them know what their efforts mean to us and how their work has contributed to our happiness and wellbeing. We recognize them. Read more about exchange in DoCalm’s article Money Flow as Life Force Energy.

Appreciation Celebration as Thank You

Celebrations are some of the greatest joys in life. In the presence of others through a get-together we can recognize someone’s contribution and show our appreciation. An appreciation event can include foods, drinks and also cake. Why not add decorations like confetti, ribbons and colours. Organizations often hold Appreciation Celebrations for: staff, clients, teachers, nurses and customers.

Shifting Mindset to Abundance

Everyday, people in our life work for us, support us and help make life better.

When we recognize the good in the world, the awesome things that happen to us and that people give us, we train our mind to respond to life in a more life-affirming way. When we see the good in the world, appreciate and honour it with our thank you, our world becomes more abundant. We see good all around us.

To read more about the Power of Gratitude, check out Do Calm’s article Gratitude is the Language of the Universe.

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