Deep Sleep Technique (Yoga Nidra)

Sleep Therapy (Deep Sleep)

Various research studies recommend that most healthy adults would need seven to nine hours of nightly sleep to function at their best. It is a known fact that active people tend to sleep better.

Good quality sleep helps improve overall wellness and reduce stress levels. Washing your face, taking a cold/hot shower, reading a book, or even listening to your favorite audio music will soothe your brain and relax your nerves and the entire body and will help in inducing sleep.

Yoga Nidra (Lucid Dreaming/ Psychic Sleep)

“Sleep that Awakens the Soul; when Shavasana/ Savasana (Corpse Pose) ends, Yoga Nidra begins”….

“Yoga Nidra” is among the deepest possible states of relaxation while still maintaining full consciousness. It is a step-by- step process to relax the body and awaken the conscious and sub-conscious mind. It also removes fatigue and invigorates the body. This is a deep relaxation, healing technique to relieve stress and anxiety. Practicing Yoga Nidra may help people with insomnia, depression, chronic pain, etc. It removes all sorts of tensions and restores the elasticity of your mind.

Here is a step-by- step guide to do yoga nidra.

• During the practice, one appears to be asleep, but the consciousness is functioning at a deeper level of awareness. Note— This should not be practiced immediately after the meals.
• Choose a comfortable place and lie down straight on your back. Close your eyes and relax.
• Release excess tension throughout your body and feel a sense of relaxation spreading throughout your entire body and mind.
• Take a few deep breaths in and out.
• Gradually move your awareness through your body. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot, followed by the left foot.
• Then gently move your attention up to the right and left leg, knee, thigh, and hip.Become completely aware of your whole right and the left leg.
• Similarly, take your attention to all parts of the body: genital area, stomach, navel region, chest, right shoulder and right arm, followed by the left shoulder and left arm, and then both arms and hands simultaneously.
• Then gently move your attention to your throat, face, forehead, and the top of the head. Sense your jaw, mouth, ears, nose, and eyes. Sense your entire body as a field of radiant sensation.
• Take a deep breath in, observe the sensations in your body, and relax in this still state for a few minutes. Become completely aware of your breath. Carefully, observe the natural flow of air in the nostrils, throat, and rib cage as well as the rise and fall of the abdomen with each breath.
• Then welcome all your inner sensations such as heaviness, warmth, tensions; and emotions such as sadness, happiness, anger, etc. Sense each feeling and its opposite within your body.
• Come back slowly, and pause for a moment to feel grateful for taking this time for self. Taking your own time, you may then slowly sit up, and whenever you feel comfortable,slowly and gradually open your eyes.

Yoga Nidra, thus brings inner joy and happiness, it is an effortless way to end the Yoga poses and attain self-esteem and self-healing.

Peace, Serenity, and Ease!! Effortlessly disengage from your anxious mind with Yoga Nidra

Ways to Add a Little Humor to Your Life

In our blog, we have only shared our own perspectives, thoughts, and different techniques that we’ve used to handle stress in our everyday lives. But this week we’d like to do something different. We’d like to share other people’s perspectives and their thoughts on stress in the form of funny clips, quotes, etc.

Here is some stress humor and fun to take the pressure off your daily grind. A Laugh a day, keeps the stress at bay....

STRESS JOKES

HILARIOUS VIDEOS

As adults, we presume that a school going kid is freed of tension and worries. But children can also experience stress. Aspects of going to school, pressure from teachers, and social life sometimes create pressures that can be overwhelming for some children. Here are videos of two different kids, and the way they handle their individual stress situations is very funny. We’re sure most of you would’ve already watched these videos, but for some you who have not watched this earlier, we are posting it here again.

An 8 year old girl from Ireland calls a demolition company....And....

A small kid calls 911 for help with Math...... lol....And this is what happens when you teach your kid to dial 911 for emergency....

STRESS QUOTES

Here are 15 timeless Inspirational quotes on stress from different people....

Aromatherapy: The Magic of Essential Oils

Aromatherapy combines wonderful blends of natural essential oils from flowers, trees, and other plants or natural wood resins to promote well-being. Aromas are known to awaken your senses and impact your mood levels. These fragrances can soothe, or invigorate; relax or vitalize your day.  Aromatic oils have been preferred over centuries as the natural way to heighten the spirit, bring peace of mind, and to calm the nerves. Aromatherapy is not just a massage but a system of de-stressing, commonly used to aid relaxation, promote calmness, and reduce stress.

The aromatic oils and candles help to stimulate all your senses and by the end of the massage session you are fully rejuvenated.  Essential oils can be expensive, but usually, only a small quantity, a few drops, of essential oil is needed at a time for therapeutic benefits. These essential oils can be inhaled, added to the bath, dabbed on a handkerchief, or massaged into the skin for instant stress relief. Essential oils are highly concentrated and hence they should be always blended with a carrier oil (almond, jojoba, avocado, coconut, or extra virgin olive oil) before they are used in a massage. The most commonly used essential oils to aid relaxation help to relieve stress include:

Spiritual Properties: Harmonizing and Relaxing; Restorative and Soothing; Calming yet Intuitive

Magical Properties: Health, Love, Peace, Purification, Skin, Sleep

One of the most common versatile essential oils, lavender oil can help to relieve headaches, reduce stress and anxiety levels, and promote good sleep. Lavender possesses a sweet, calm, fresh floral scent that just lingers in the mind for some time. It can lift the weight of depression, brightens your mood, and awakens inner peace.

Spiritual Properties: Calmness and Wellbeing; Relaxation; Spiritual Awareness and Inner Peace; Harmonizing and Soothing

Magical Properties: Love, Purification, Sleep Potion, Attracts Money

Chamomile is an old-age medicinal herb known in ancient Egypt, Greece, and Rome. Promotes general relaxation, controls insomnia, and relieves stress and tension. As an essential oil, its wonderful calming properties can help in reducing anger and anxiety.

Spiritual Properties: Alluring and Extravagant; Joy and Contentment; Sexual Harmony and Openness

Magical Properties: Balance, Peace, Sexual Vitality, Beauty, Healing, Love and Protection, Psychic Powers

The rose is an extraordinary potent essential oil to use in love potions and rituals; some say this is the scent of angels. It is a powerful mental stimulant that is often used to treat anxiety and depression. This essential oil, if mixed with bath salts and bathed in will rejuvenate the heart chakra and develop better relationships with self and others.

Spiritual Properties: Balance; Joy and Strength

Magical Properties: Brings Money, Peace, Happiness, Restful Sleep, Soothes Stress, Success

Bergamot has a sweet citrus smell that brings peace and joy to the soul and is well-known for its calming effects on the body. It can be consumed in infusing teas such as Earl Gray. It can relieve some symptoms of depression, can aid in digestion as well as generally helping to reduce tense muscles. It is also considered as a mood enhancer and an equalizer.

Spiritual Properties: Rich and Purifying; Warm and Exotic; Anti-depressant; Sedative

Magical Properties: Love, Money, Peace, Spirituality, Sex, Sleep, Compassion

Jasmine essential oil has a strong yet sweet, pleasing and romantic fragrance, which is very common in flowers which bloom only at night. Jasmine oil is powerful, it helps to lift your mood and relieve stress and depression. Bathing with Jasmine essential oil before bed will bring sleep and prophetic dreams.

Spiritual Properties: Inner wisdom; Spiritual Connection; Harmony; Serenity

Magical Properties: Protection, Healing, Purification, Meditation

Sandalwood is commonly known for its woody, sweet smell, and easily blends with other oils. Sandalwood is known to calm and balance the emotions, relieve tension and calm the digestive system. It keeps the vital energy flowing and can help manifest intention. It helps to purify and invigorate body and mind. It is frequently used in meditation for its grounding and uplifting properties.

Spiritual Properties: Calming and Balancing; Honor and Wisdom; Seductive and Persuasive

Magical Properties: Intuition, Money, Relaxation, Protection

Vetiver oil is well-known for its sweet and woody with a smoky fragrance and is known as the oil of tranquility or “woman’s oil”. Vetiver oil promotes relaxation and deep inner peace. It is beneficial for anyone experiencing stress, anxiety, insomnia, depression, and hysteria. A sedative for the nervous system, it has a calming and balancing effect.

Spiritual Properties: Balance; Rebirth and Regrowth; Regeneration; Soothing and Calming; Relaxing and Refreshing

Magical Properties: Healing, Spirituality, Self-Control, Healing, Protection, Purification, Sedative

Cedarwood has a warm, balsamic, woody aroma, and has a calming effect on the mind, relieving stress, tension, and anxiety. This essential oil acts as a mood enhancer and equalizer, and also helps in promoting healthy, restorative, and uninterrupted sleep

Spiritual Properties: Simplicity of Forgiving; Balance; Calm and Uplifting; Refreshing and Rejuvenating

Magical Properties: Love, Purification, Psychic Awareness, Wellness

Lemongrass has a light, fresh, lemony scent, lingering citrus aromas with earthy and grassy undertones. It is known to relieve stress and headaches via aromatherapy. Lemongrass essential oil is known to repel negativity from entering the home when used in a diffuser.

Invigorate your senses and transform your day with Essential Oils!!

Image Source: Google.

Massage Therapy- Just a Great Massage is What Our Body Needs!

Massage therapy has been in use for more than 5,000 years. Massage uses human touch to relax muscles and relieve stress and tension. A great massage therapy has been shown to help people physically, emotionally, and mentally to relieve stress, improve circulation, promote deep breathing, relieve a headache, relax muscles, stimulate acupressure points, and encourage relaxation. There are various types of massage techniques ranging from Ayurvedic to Swedish to Hot stone therapy and beyond.

Ayurvedic Massage Therapy- Holistic Healing

Ayurvedic massage is an ancient Indian therapy for healing and detoxifying body, mind, and spirit. There is no greater expression of self-love than loving anointing ourselves from head to toe.

1. Abhyanga - Holistic Healing & Detox Massage by Ayurvedic Herbal Oils

Abhyanga is an Ayurvedic detox and stress reduction therapy performed by herbal oils. It incorporates an aromatic combination of warm oils prepared with natural herbs. These oils deeply penetrate cells and release physical, mental, and spiritual toxins; hence, stress is removed from the root place promoting self-healing of the cells.

2. Shirodhara or Dhara Therapy

Shirodhara is the most popular Third-Eye Therapy in Ayurveda. The name originates from Sanskrit words Shiro (Head) and Dhara (Flow). In this process, a stream of soothing warm herbal oils, milk, or/and buttermilk is poured on the head and various other parts of the body. This ancient Ayurvedic treatment ‘opens the third eye’ and releases tension. This is one of the most divine and ancient therapies, awakening your body’s intuitive knowledge. It has a profound impact on the nervous system. That means the treatment has a calming, relaxing, and cleansing effect on the mind and nerves. It can help relieve symptoms of anxiety, depression, stress, fatigue, and hypertension.

Acupuncture

Acupuncture is an ancient Chinese system of medicine which involves the practice of inserting fine needles into the skin. Many research studies have proven that Acupuncture for stress, anxiety, and depression can be really effective and natural way to get back on track. During the treatment, needles are inserted into your skin at various pain points by Acupuncturists. Acupuncture can stimulate the release of endorphins; hormones that are responsible for relieving pain. The calming nature of acupuncture technique is also proven effective in decreasing heart rate, lowering blood pressure, and relaxing the muscles.

Acupressure Points and Massage Treatment

Acupressure is an alternate technique that uses the same principles as Acupuncture to promote relaxation. Acupressure practitioners use their fingers, palms, elbows or feet, or special devices to apply pressure to acupoints, or acupressure points on the body's meridians. Each acupressure massage session lasts about an hour and depending on the individual’s response to treatment, one may need several sessions for the best results.

Thai Massage

The traditional form of Thai massage is found most prominently in Thailand, and ancient form of Thai massage is found in Nepal and Northern India. This massage treatment involves stretching and intense massage and is performed on the floor or bed. Thai massage does not require oiling. This type of massage is both energizing and, at times, relaxing and works your entire body. The Thai massage is very effective for stress relief.

Balinese Massage

Balinese traditional massage originated from the Indonesian province of Bali. Balinese massage combines the best of India, China, and Southeast Asia to form a full-body, deep tissue, holistic treatment that will leave you enriched with energy. Balinese massage is usually performed on a massage couch or on a floor mattress. This massage technique uses a combination of gentle stretches and stroking, acupressure, reflexology, skin rolling and flicking, and application of essential oils (Aromatherapy) to stimulate the blood flow, oxygen, and “Qi” (energy) around your body, and bring a sense of well-being, calm, and deep relaxation. You will be fully rejuvenated, recharged, and relaxed for a stress-free day ahead.

Lomi Lomi Massage (Loving Hands Massage)

In the Hawaiian language, the word “Lomi” means to rub or soothe. This is one of the oldest and most powerful forms of healing from the Hawaiian Islands. This massage is usually done without oils by two masseurs, where they use the palms, forearms, fingers, knuckles, elbows, knees, feet, even sticks, and stones in tandem. It works gently yet deeply into the muscles with continuous, flowing strokes, totally nurturing the body and, enabling the recipient to relax, give in and simply be. Through lomilomi, stress and tension are relieved; promoting circulation and releasing blocked energy.

Swedish Relaxation Massage

Swedish massage is the best-known type massage in the West. This massage uses five styles of strokes that include: circular pressure applied by the hands and palms known as effleurage (sliding or gliding), petrissage (firm kneading), tapotement (rhythmic tapping/ percussion-like tapping), friction (cross fiber or with the fibers) and vibration/shaking. This massage enhances complete body relaxation. In the Swedish massage, the therapist lubricates the skin with massage oil and performs various massage strokes. The Swedish massage helps to improve physical and mental health, fight stress and reduce muscle tension.

Reiki

Reiki is an ancient Japanese technique for stress reduction, relaxation, and self-healing. The word Reiki comes from the Japanese word (Rei) which means “Universal Life” and (Ki) which means “Energy”. It is a technique commonly called palm healing or hands-on-healing. It is a simple, natural, and safe method of spiritual healing and self-improvement that can be used by anyone. A Reiki session can help ease tension and stress and can help support the body to facilitate an environment for healing on all levels – physical, mental, and emotional.

Shiatsu Massage

Shiatsu (literally, ‘finger pressure’) is an ancient technique from Japan. It combines oriental pressure point massage using palms, fingers and thumbs to release tension and increase circulation of energy. This massage technique has a profound effect not just on the physical body, but on the emotional and even spiritual level. Shiatsu massage is known to offer stress reduction and/ relaxation to an extent.

Hydrotherapy

Hydrotherapy is the use of water to treat a disease or to maintain good health. It is an ancient Greek technique, which has been used to treat a variety of medical and spiritual illnesses, from alcoholism to insomnia, from arthritis to rheumatic fever. A wide variety of hydrotherapies include immersion in a bath or body of water (Ocean or a pool), Sitz bath (soaking in the hot or cold water below the hips), steam baths or saunas, hot bath tub, hot shower or cold splash, dead sea water treatments, and much more. Water seems to have special powers in getting rid of stress and rejuvenating our body. Watsu (California technique) is a type of aquatic bodywork performed in the near-body temperature water and this technique combines hydrotherapy floating and other massage techniques.

Mud Bath

Mud bath is a detox therapy, which has become extremely popular across the globe. It aids in great relaxation like you have never felt before and takes the stress off your body. The mud and mineral bath will prep your muscles to let go so your massage therapist can go deeper, releasing, even more tensions and stresses, allowing you to leave the spa with a totally rejuvenated mind and body. Pure mud helps to detoxify, remineralize and is anti-inflammatory. The various types of mud across the world include Dead Sea mud, Moor Mud, Volcanic Mud Bath - Calistoga (California), Great Salt Lake Mud Body Wrap, Hungarian Wellness Mud, and several others.

Hot Stone Therapy

During the hot massage, your body is not only weighted down with hot smooth stones, but the therapist also uses these stones for delivering various massaging strokes. A stone massage uses cold or water-heated stones to apply pressure and heat to the body. A hot stone massage is mostly relaxing; the heat helps release the tension in your back and shoulders, mostly, so those muscles can be worked on more effectively. The treatment originated in Thailand and is all the rage in Japanese spas, it allows for simply stretching out on a hot slab of granite.

If you’ve never tried a massage, take a break from your busy schedule for a great massage to enjoy its fantastic benefits……..


A Touch of Love- Relax, Refresh, and Renew!!

Image Source: Google.

Laughter Therapy (Laughter Yoga or Hasya Yoga)

When was the last time you really laughed? Laugh like there's no tomorrow

Laughter is a good exercise for the facial muscles. It makes you forget all your worries and anxieties. Laughter strengthens the personal relationships. For the positivism, laughter brings into life; it is a great form of stress relief for both kids and adults.

 

World Laughter Day takes place on the first Sunday of May every year. Laughter therapy has become a popular Stress buster worldwide. It originated in the early 90’s in Mumbai, India by an Indian physician Dr. Madan Kataria, who combined the ancient form of yoga, including deep breathing exercises with laughter to deepen the impact.

Hahaha (Spontaneous Laughter)

Source: youtube

Laughter is known to be the Best Medicine.

In the image below you can see the health benefits of laughter:

 

Live, Laugh, and Love!!!

Image Source: Google.

A Perfect Music to Unwind

Get mesmerized by the deep meditation music as it takes you into a profound and deep state of relaxation with mystic musical notes. It is a 15-minute soothing track featuring nature in all its beauty and rarefied melodious music with the soft instrumental background that is perfectly designed to relax your body, mind, and soul.

Source : Youtube

Given its modest arrangement, it works perfectly as background music for every meditative discipline, like Healing, Reiki, Zen, Spa, Sleep, Relaxing, and Yoga Music.


Image Source: Google.

Every Little Step Counts!

Do something that makes you happy and keeps you active at the same time—  take a walk, jog, go for a run, play a sport, or do cycling. Have fun while doing it.

Drink plenty of water (at least 8 full glasses of water), consume lots of fresh fruits and veggies, eat foods which are high in antioxidants, vitamins and minerals, avoid foods that are highly processed, high in toxins, (alcohol, caffeine, wheat, dairy, etc.), salt and sugar, and quit smoking. Remember to do it, one habit at a time.

A smile can change everything. Every morning when you wake up, remember to hold a big smile on your face, even if you’re stressed out. Believe it or not, Smiling relieves stress by releasing morphine-like chemicals, called endorphins and decrease the stress-related hormone cortisol that the adrenal gland releases in times of stress.  A simple smile can do wonders!!!

An average adult requires between 7 to 9 hours of sleep per night. Lack of sleep leads to increased stress. Simple relaxation techniques, such as reading or breathing exercise will put you to good night sleep.

Sit comfortably in a relaxed position. Breathe in through your nose, hold the breath for a few seconds, and then exhale through your mouth, preferably 4-7-8 pattern –4 to inhale, 7 to hold, and 8 to exhale.  Be aware of your breathing!

Sit back, listen, and relax! Experience deep relaxation music that sequentially boosts alpha and theta brainwaves to calm the mind. It relaxes different muscles which release tension from your body and mind.

Yoga and meditation help reduce anxiety, manage stress, and promotes relaxation. Get fit and stay healthy with simple meditation and yoga techniques.

Self-care and self-love is the best therapy– Makes you confident, calm, and connected.
Do what makes you happy (watching your favorite movie, take a bubble bath, dress nicely, go to a spa, or go on a holiday)

The only way to make a real difference is to make every action count, get in a habit of taking small positive steps at a time, learn to prioritize, and just go with the flow. Every little step would make your life better this very day.

Let’s all do more of these little things for a Brighter, Happier, and Healthier Stress-Free Life……

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