Laughing Yoga

Laughing Yoga or Hasya Yoga

Photo by: Mark Adriane @markadriane

Photo by: Mark Adriane @markadriane

Gelotology, is the study of humor and laughter and its effects on the body. (Dictionary.com)

Benefits of Laughter

  • Reduces stress hormones

  • Stimulates immune system

  • Increases circulation

  • Invigorates the brain

  • May prevent heart disease

3 Types of Laughing Yoga

  1. Humming Laughter - Keep your mouth closed and laugh with a “hum.”

  2. Silent Laughter - Make a laughing face without making a sound and either look at yourself in the mirror or at someone else and make funny faces.

  3. Gradient Laughter - Start with a smile, then a giggle and allow it to build gradually into a full belly laugh. Then slow the laughter and bring it back to a smile.

Weekend Design & Wellness Project

Reflection

Photo by: Aaron Burden @aaronburden

Photo by: Aaron Burden @aaronburden

Reflecting on a moment in time can be a helpful way to be grateful for where you’ve been and keep focused on where you’re going. Take some time this weekend to write a few hurtles you’ve jumped through to get where you are today. Find some gratitude for your strength and even be in a bit of awe of your resilience. Life is challenging so reflecting on the whole picture can be rewarding. If you’d like a visual to support this idea, then take a look at Pointillism (also known as stippling), an Impressionist painting style. Georges Seurat and Paul Signac created this stippled technique as a branch of Impressionism Art. Millions of little dots are strategically placed so when seen from a distance it appears as one big picture. If you’re feeling creative, give pointillism a try. You do not need an art degree to pull this off. Stipple smiley face, the sunshine or a flower. Doodling has calming effects so it’s perfect for alleviating stress and anxiety.

Happy reflecting and stippling weekend!

Psychotherapy

Cognitive Behavioral Therapy is one of several types of Psychotherapy.

Photo by: Hello I’m Nik @helloimnik

Photo by: Hello I’m Nik @helloimnik

Cognitive Behavioral Therapy or CBT assists in replacing negative behavior or harmful thoughts with more accurate outlook and positive action steps.

CBT addresses disorders such as anxiety, trauma, depression, eating and a variety of emotional imbalances with physical symptoms.

In a CBT therapy session a qualified psychotherapist will guide a patient through the process of describing an emotion or dynamic that creates a disturbance in their life. The patient is asked to put physical characteristics on this emotion, such as what size or material would this be made of if this emotion was an object. The patient will be guided in “asking” this object what it is trying to tell the patient or what is wants from them. This technique minimizes the full body effects that anxiety or PTSD from a trauma can have by placing permitters and identifiable characteristics to then be addressed head-on. Once the confines of a “physical” description have been established, the patient is urged to journal about these experiences and continue to add any new insights that come to mind throughout the days following the session. Follow up sessions are important as there are many layers contributing to physical and lifestyle disturbances.

From my personal experience, psychotherapy has been the best and most effective form of therapy since it focuses on an individual taking full responsibility for everything they are and everything they have experienced. Psychotherapy deals with the actual events of a person’s story or past traumas in smaller doses. This allows for each session to be productive and the patient feeling like they’ve uncovered a hidden secret within them. It is normal for “homework” to be suggested to continue progression of new developments outside of the sessions.

When I took full responsibility for everything in my life, even things that happened to me, I was in control in how I moved forward. Whereas, with conventional talk therapy, the typical “blame game” left me more stressed and sad with zero answers. After a regular therapy session, I felt like I talked for an hour and dumped all of my “stuff” onto another person without much response, feedback or a next step. This did not work for me so I kept searching for ways to be guided in addressing issues and moving through them, create a productive plan and change what did not serve me. I also learned forgiveness for anything I could not control.

Forgiveness isn’t approving what happened. It’s choosing to rise above it.
— Robin Sharma

Psychotherapy and CBT are very detailed topics and require further investigation. If you’re on a path to heal past from emotional traumas, consider looking into a form of psychotherapy that would best serve your needs.

Self-Care for Setbacks


Photo by: Rob Wicks @robwicks

Photo by: Rob Wicks @robwicks

3 Survival Tips for Navigating Tough Times, Permission to Celebrate Small Wins and the Importance of Gratitude!

Life’s dynamic duo, changes and challenges, are inevitable and make up the pivotal parts of life’s story to be later told in the golden years. As for getting through the events that tell the eventual story, that’s a whole bunch of trial and error. Here are some things to think about before getting into the navigational tips.

Regardless of the events that occur, taking time to grieve the end of an era, a loved one or a part of who you once were is necessary. The best advice for grieving is to acknowledge and feel the emotions without over-masking them with a substance (alcohol, drugs, pharmaceuticals) or behavior (avoidance, shopping, overworking…). It can be challenging to regulate these coping strategies, but it’s important to try and limit them in order to move forward in as healthy a way as possible. There’s no judgment in the grieving process as just waking up the next morning is a success. Self-love and care is essential when recovering from a great loss and once the tears part for a moment these 3 survival tips will assist in launching you into the next chapter.

  1. Assess - Create an itemized list or timeline of the events that have occurred. It’s okay to be sad and reflective, you’ve been through a lot, especially if you have children or you were betrayed or blindsided by the events that took place.

  2. Dream - This is the time to think about those childhood dreams and big wishes for the future. If you had unlimited finances, what would you do right now? Where would you live? What would you do as a career or what philanthropic foundation would you create? This is your time to play and dream in a literal sense. Movement pushes energy and emotions through the body that transitions a mental state like no other method. Take this opportunity to play a game like a child, exercise or dance like an idiot in the kitchen to 80’s music. Just get moving!

  3. Assemble a Plan - Now that the body is tingling and the brain has gotten a dose of oxygen, it’s time to put together an action plan. Keep this simple and within your current resources. This is where the big dream gets simplified into achievable steps. For example, if you want to travel the world and become a travel writer, you could start with your own town, closest city or with an activity unique to where you live. Explore and write about your experience and take it further with recruiting family or friends to join you. This could be the start to a new career. If taking a pay cut is necessary during this time, try to see this is as a “sling shot” step, where sometimes moving backwards can catapult you farther than where you were when you lost it all.

    BE SURE TO

    Celebrate - Take note of your progress and celebrate what may seem like baby steps are actually really bigs deals when moving through a tough transition. Write down all of these milestones as they happen in order to review in moments of discouragement.

    Express Gratitude - Make a list of every single thing you are grateful for in this moment. This list better include the smallest to the biggest aspects of your life from your finger nails to your home regardless of any imperfections. Express gratitude for all that has happened, good and bad because without it, you wouldn’t be able to grow stronger for your next steps. We are all an example and an inspiration to one another so be kind to yourself and to others. Everyone is navigating through something.


Here’s a small peak at a chapter (in progress) from my soon to be self-published book, “How to Make the Best F’ing Lemonade,” for a bonus perspective on moving through tough times.

PHOENIX MOMENT

Identify the alignment of events when everything seems to be happening all at once.

This is your chance to re-build and reinvent your life. Everyone has many Phoenix moments at varying and often unexpected times. We need to see these moments as opportunities to review, regroup, refresh and rebuild in a way that far exceeds our original vision. At this point, there is absolutely nothing more to lose.

It is valuable to have a few “down-on-the-ground,” full depletion of every emotion, reason, answer and excuse moments. This is where the good stuff we create is built upon. It is also like a game of “trust me” for yourself. The question is, can you catch yourself before you fall or do you need to break down completely to test your resilience? You are definitely much stronger than you think.

When everything crashes down around and on top of you—loss of a job, car, house, a friend or relationship, your glasses, keys or an ebay bidding war—you are experiencing, a “phoenix moment.” The moments in life where you are left feeling abandoned and naked in the “street,” with nothing to protect or save you from what could happen next. There is absolutely nothing left for anyone to take from you. The world you created is burnt to the ground and when your last justified tear falls, you will about-face and start walking in a new direction. This is an opportunity to single handedly rebuild your entire life brick by brick, moment by moment. It’s all yours and you can create whatever you want. Sometimes, it’s necessary to make the decision to light the match that will burn down everything as you knew it to start again. This is survival.

Photo by: tina natalini from the Montreal Botanical Garden 2010

Photo by: tina natalini from the Montreal Botanical Garden 2010

The Lotus Flower emerges from mud and is a perfect representation for the human experience. Enjoy this Lotus Flower (I give permission to download, save and share this photo) to remind you of what’s to come as you navigate through many tough times in life. Feel free to share this with someone who could use some visual inspiration.

Weekend Design & Wellness Project

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Om My Gong

A Harmonious blend of pranayama breathing and sound meditation healing

Yogini Kim and gong practitioner Michael O bring together these two calming practices taking the mind and body into a realm of healing and clarity.

Our world is full of stress, anxiety and negative vibrations, take time for yourself and clear the chatter. You and only you can begin this journey to a clear and uncluttered mind.


If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.
— Nikola Tesla

Music is a perfect example of how design/art and wellness come together. Instruments reach frequencies that tap into the human body on a cellular level. A balanced and healthy body resonates from 62-72MHz. DisEase begins when the frequency of the body is 60MHz and below. At lower frequencies the immune system is compromised and body becomes susceptible to a variety of DisEases. The gong is a powerful instrument that raises the frequency of the whole body and aids in healing cells vibrating at lower frequencies.

Here is your Weekend Design & Wellness Mission should you choose to accept it (accept it, you’ll love it)… take some time to explore the powerful and invigorating effects of meditative gong sessions created by Kim and Michael O.

Visit Om My Gong for insights on breathing, yoga, chakras and go on a sound journey on their YouTube channel. Be sure to share this with friends and family that need to take a bit of time to reset and recharge their mental state.

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