Tips to Pump up Your Yoga Routine Anxiety-Free

Yoga is a practice that includes movement of the body, breathing techniques, and mental exercises. The body movements of yoga are slow and deliberate. The breathing techniques are measured and precise. Yoga involves a calming and centering of the mind in conjunction with the breathing and body movements to take full effect. Yoga exemplifies growth, challenges, and learning your own body. 

Go Deeper

Meditation and yoga go hand-in-hand, but it’s an aspect many enthusiasts overlook. Mindful meditation is more than just zoning out and letting your mind wander. The intention is to block out all other thoughts and focus solely on your true self. The daily flow of thoughts that run through your head must be set aside. It is difficult and takes practice to be successful, and as It can take decades to master advanced meditation techniques. Be patient with yourself.

It’s helpful to set up a space to encourage deeper meditation. For example, many people find it easiest to use guided meditation apps while they are home alone, in a place where they feel more open and relaxed. Consider apps like Aura or InsightTimer that you can enjoy from your phone or other devices so you can go wherever you need for some peace and quiet. Choose a spot free of distractions that you can turn into your own personal sanctuary.

You might want to add some incense, houseplants, or crystals to establish an appropriate atmosphere. Make sure you have a comfortable, supportive cushion as well. A few pieces of equipment can be a boon, too, like yoga blocks, straps, and a WristWand. Props like blocks and straps allow you to do poses with support, and a WristWand is ideal for those suffering with repetitive stress injuries.

It Only Takes a Few Minutes

Just a few minutes of yoga breathing, meditation or a simple pose can have great benefits. That’s how powerful it is. It’s okay to engage in as little as seven minutes of yoga asanas on days when time is tight. Don’t get so caught up in timelines and achievements that you don’t appreciate the opportunities you have. Remain focused on the positive, even on busy days.

Failing Is a Part of the Journey

It is impossible to grasp the entire concept of yoga and all its facets right off the bat, and even those with many years of yoga experience face challenges. Always remember that every failure is a perfect opportunity to learn and perfect your technique.

Set Goals

Yoga is about growth and discipline. The more you practice the better you get. A great way to measure your success is to consistently set goals. As you grow in skill and meet each goal you set, you gain a feeling of accomplishment along with the many benefits of advanced yoga.

While yoga is an ancient discipline, today’s technological advances make setting goals easier than ever. For instance, a fitness band like an Apple Watch or connected workout wear that tracks your movements can help you monitor your vital signs and alignment, so you can stay abreast of your progress during each workout and over time. While expensive, the benefits of new tech can outweigh the costs. There are also ways to save money on these devices, like looking for sales, coupons, and cashback offers. For example, some retailers have extended their holiday deals all year long.

Adapt and Advance

While the more advanced yoga techniques can be difficult to master, it isn’t hard to start learning yoga. Beginning yoga poses are simple, and there are many ways to adapt them to your level of skill. The key is to practice on a consistent basis and set goals that help you grow and progress.

Yoga is beneficial to every part of the human body. It can be mastered by starting with just a few minutes a day. Even a mild curiosity is enough to embark on this journey of strength and well-being, and a small step out of your comfort zone will result in a lifetime of reward.

Contributed by Sophie Letts, Meditationhelp.net

Frontal Lobe Blog – End is in Sight!

The good news is everyone over 65 is eligible for vaccines in CA. The bad news is that they are not available. Okay guys we should be used to this by now. We have been living with changes in what the government tells us is good for us for many, many months. Let us hope we can learn coping skills from this experience to deal with constant change.

There are many programs that tell us to focus on the things we can control and to not fret over that which we cannot control. This pandemic has greatly reduced the sheer volume of things we can control and introduced a new level of government control into our lives. The overall fear of this disease appears to be easing our acceptance of measures by the state but regardless, there is very little that we can do to change things in the short term.

With all that is in chaos around us, let us all focus on what is most important to us. First, we need to stay healthy and not contract covid-19. We must practice the accepted guidelines like mask wearing, hand washing and social distancing. For those of us who are most vulnerable, it is wise to practice additional caution and avoid gatherings beyond our family members and to limit outings to necessities. We should be searching for ways to get vaccinated from as many sources as we can with the trust that once the numbers of vaccinated people increase, more public spaces will open and our lives will be improved. Yes, this is frustrating and annoying but keep at it until you succeed.

It is not necessary to be isolated. You can join in the on-line activities at Neuro Vitality Center, senior centers, UCR and many other sites who want you to keep your mind active and to socialize with others who are in this together. The continued lockdowns and warnings are by their nature designed to keep us apart. We thrive on being together so let us use our creativity and inventiveness to prove we can continue to grow and expand our knowledge, enjoy interacting in a virtual way and being with others in new and different manners. We may find that as the months go on and more things open us we may find returning to on-line groups and new friends made on-line will become another way for us to enjoy life to the fullest. The end of the pandemic is in sight. Let’s try to come out of this with new skills and a better ability to handle change and grow from it.

COVID-19 VACCINE Frequently Asked Questions (FAQs)

What is a vaccine?

A vaccine is a product that stimulates your immune system to produce antibodies, exactly like it would if you were exposed to the disease. After getting vaccinated, you develop immunity to that disease, without having to get the disease first. This is what makes vaccines such powerful medicine. Unlike most medicines, which treat or cure diseases, vaccines prevent them.

Why should I get the vaccine?

You can reduce your risk of infection, disease, hospitalization, severe complications, and even death by getting vaccinated. The early results for the Moderna vaccine clinical trial indicate 95% efficacy at preventing COVID-19 symptoms after two doses.

Who should get the Moderna vaccine?

The U.S. Food and Drug Administration (FDA) has authorized the Moderna COVID-19 vaccine’s emergency use in individuals 18 years of age and older.

Do I need to wear a mask and avoid close contact with others if I have received 2 doses of the vaccine?

Yes. Everyone must continue using all the tools available to help stop this pandemic spread, like covering your mouth and nose with a mask, washing hands often, and staying at least 6 feet away from others.

How much will it cost to receive a COVID-19 vaccine?

There will be no cost associated with the COVID-19 vaccine.

Can I get the vaccine if I’ve already had (tested positive) COVID-19?

Yes. If you’ve tested positive for COVID-19, you are still eligible to receive the vaccine. The current CDC recommendations are to postpone vaccination for 90 days after the infection and prioritize those who do not have natural immunity from a previous COVID-19 disease.

Can I get the COVID-19 vaccine if I am pregnant or breastfeeding?

We recommend speaking with your physician about the risks/benefits of being vaccinated if you are pregnant or currently breastfeeding.

Will I experience side effects?

Our vaccinators are trained to administer the COVID-19 vaccine will monitor you for side effects for at least 15 minutes after receiving your vaccine. Any vaccine can cause mild side effects. The ones identified with the COVID-19 vaccine may include, but are not limited to, pain at the injection site, tiredness, headache, muscle pain, joint pain, and fever. Of note, more people experienced these side effects after the second dose than after the first dose. In most cases, discomfort from fever or pain is normal. Contact us if redness or tenderness where you got the shot increases after 24 hours or if your side effects are worrying you.

Source: Neighborhood Care, nhcare.org

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Creating a Personal Haven Through Mindful Meditation

Medical studies have shown that meditation and yoga have identifiable physical and emotional benefits. Mindful breathing, focus, and movement allow your body and your brain an opportunity to take a break from everyday stress and tension, which has increased substantially during the time of the coronavirus pandemic. Creating space and time in your life for these types of reflective, healing practices can be beneficial in a multitude of ways.

The Power of Meditation

Meditation is an integrative health practice, and as such, it has proven health benefits that transcend the better-known effects related to peace and serenity. For example, according to Insider, practicing yoga and meditation can help lower blood pressure, relax muscles, and decrease stress hormones, as well as help you sleep better, which is essential to overall health. It also helps clear your mind, allowing for greater focus in your work and creative pursuits. In some cases, meditation can help alleviate chronic pain. Perhaps most important, meditation is a solo pursuit that allows you some degree of mental “alone time,” even when you’re quarantining in a house full of people.  

Finding the Right Approach

There are many different approaches to meditation, and it may take a bit of experimentation to find the right fit. Some focus on purposeful breathing techniques or mindful presence; others are devoted to emotional centering and being relaxed in a state of calm repose. Meditation methods may be still and stoic or incorporate yoga-like movement and postures or the addition of calming scents or sounds. To learn what is most beneficial for you personally, explore, try different methods, and discover the approach that best meets your personal, mental, and emotional needs. 

Benefits of Yoga

Yoga can be practiced in concert with meditative practices, or on its own as a form of exercise. Much like meditation, there are a number of different types of yoga, including fast-paced fluid Vinyasa and the relaxation-focused Yin approach. If you’re new to the practice, start slow and work your way into more challenging poses. You may benefit from following online instructions to ensure you have the correct form. If you have physical constraints, you may benefit from chair yoga or modified poses that allow you to adapt different yoga moves to your own physical capabilities and comfort levels. Neuro Vitality Center offers several Yoga sessions which participants are free to join weekly, conducted by Brenda Crawford.

Creating a Space

Meditation and yoga are about centering, and quiet internal reflection, which are best achieved in a space free from distractions, noise, and interruption. Create a special place in your home that you can call yours and outfit it accordingly with yoga equipment, like mats, blocks, and bands. Make it a beautiful and comfortable environment and surround yourself with things that bring you joy and peace, whether it’s artwork, a particular scent, or a beautifully comfortable lounge chair. Invest in noise-canceling headphones or earbuds so you can block out any unwanted intrusions.

Making a Clean Sweep

In addition to carving out a special place in your home for quiet reflection, consider the associated benefits of living in an overall clean and decluttered environment. Getting rid of unwanted and unneeded items, letting in fresh air, and creating a sense of a fresh, purposeful new start can provide a great mental and emotional boost. Donate useful items to charity to ensure others benefit as you make room for more purposeful living. 

Self-care is often overlooked by busy people as something there simply isn’t time for. However, relaxation practices like meditation and yoga can help clear your mind, reduce stress and tension, and actually put you in a better state for taking care of other important things in your life, including work and family. Think of this activity as essential personal time and schedule it on your calendar just as you would any other important appointment. You’ll be more refreshed, focused, and ready to take on life’s challenges.

Contributed by Sophie Letts, Meditationhelp.net