A subtle posture adjustment, to empower you in any situation.

Draw your throat in towards the back of your neck, and gently reach up to the crown of your head.

This will instantly improve blood circulation in your spinal cord.

So, why is that a good thing? Because your spinal cord is a passage of communication from your brain to the rest of your body. Your whole nervous system is connected to your spinal cord, so it is vital that you keep it as healthy as possible.

Think about this. When the lines of communication are free from obstruction (such as slouching, or habitually poor posture due to a variety of stresses), you will inspire good health and increase your overall personal effectiveness.

Some of the benefits:

  • Inspires deeper breathing to oxygenate the body
  • Increases capacity to focus
  • Builds confidence
  • Decreases mood swings and averts stress
  • Improves thyroid function
  • Calms your nervous system
  • Better posture
  • Improved appearance
  • And my favourite:  Compassionately rise above the dreary moods of others around you with style and grace!

The technique is often practiced with yoga poses, it is known as Jalandara Bandha. Depending on the pose, the bandha has a range of variations. A well-experienced teacher will be able to guide you through them.

The most important point is to avoid too much force. Reach to your maximum, and relax your effort as you hold the posture. You don’t need to push too hard to experience the benefits of Jalandara bandha.

So wherever you are, standing, sitting or lying down – Draw in your throat towards the back of your neck, and gently reach up to the crown of your head.

Try it now, you will feel empowered instantly. I guarantee it!

Regards,

Yatren.

If this technique brings to mind anyone in your circle of friends, family or colleagues who may be interested in developing their personal effectiveness, I would be honoured if you shared it with them. Thank you!

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The Gap in the Breath

The conscious breath meditation technique is the easiest one to practice, since you always have access to it. It is simply being conscious of your inhalation and exhalation, regardless of the activity that you are engaged in. Remember you don’t have to sit like a Yogi to practice this – though it is incredibly effective when you do!

Now that you are more attentive to your breath, and its ability to draw you to the present, start to also bring awareness to the gap between the inhalation and the exhalation, and the exhalation and the inhalation.

This is the turn point at the end of the inhalation, just before the beginning of the exhalation, and vice versa. Be mindful of this space, this gap between breaths is a quiet and still space.

There is no stress, no aggression, and no violence in this gap. It’s a space where you can be calm, alert, and convert habitual emotional reactions into proactively dealing with any challenge!

The greatest advantage of this technique is that it is always nearby. Whenever overwhelm sets in, watch the gap. When emotional or physical pain gets on top of you, watch the gap. When you are exercising or resting, watch the gap. When you are winning, watch the gap. When you are happy, watch the gap. Take a few moments now to watch the gap. The gap between breaths is always there, waiting for you to make use of it!

Regards

Yatren

If this technique brings to mind anyone in your circle of friends, family or colleagues who may be interested in developing their personal effectiveness, I would be honoured if you shared it with them. Thank you!

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Conscious Breath – A technique that you can always count on!

A regular meditation practice is easier than you think: most of us have the idea that we need to find a suitable time and appropriate place. While this can be true for some techniques, here is one that you can do anytime, in any location.

The conscious breath.

This meditation technique is to simply become conscious of your natural breath. There is no difficulty (and no place for excuses!). Your breath is the only thing that is consistent in your life. From the first inhale moments after your birth, to your very last exhale.

Here’s how to turn it into an effective meditation practice.

  • Observe the breath from the beginning of the inhalation, and keep observing it right to the end of the inhalation.
  • Then from the beginning of the exhalation, observe the breath right through to the end of the exhalation.
  • Repeat.

You may start to feel that you are controlling your breath, because now you are paying attention to it. Just keep going, just keep breathing, and keep watching. Careful not to jump ahead! Move with the breath, as it enters the nostrils observe, as it leaves the nostrils, observe.

With practice, your mind will learn to focus on the present. This technique is particularly good for when the mind is dull with doldrums of the past, or in frantic worry about the future. Notice as you observe your breath, you become more alert, more focused, and more relaxed.

Conscious breathing will keep you alert to the present, empowering you to have a richer experience. Remember that you don’t have to put this time aside; you can do it at any time, with what ever you are doing. As you read this, right now, you can still be aware of the breath, and stay alert to the words you are reading. Experiment with other things also, as you go about your work, when you are walking, when you are preparing a meal, when you are in bed creating an atmosphere for quality sleep!

With practice, you will soon start to notice the different ways you breathe in different circumstances. Experiment by practicing the conscious breath with different emotions, when you feel tired, when you are in anger, when you feel happy, when you are under pressure, the opportunities to practice this simple yet profound technique are endless.

So keep observing and enjoy the greatest gift that has been given to you: your breath!

I have had excellent feedback from many of you, who have benefited greatly from my instruction of Ujjayi breath. Overall, people reported feeling warmed and invigorated throughout their bodies, and also observed new clarity in their minds. I truly appreciate this feedback and thank you for taking the time to let me know how the techniques make you feel.

Regards,

Yatren.

 

If this techniques bring to mind anyone in your circle of friends, family or colleagues who may be interested in developing their personal effectiveness, I would be honoured if you shared this tip for living more skilfully.