Inhale Calm, Exhale Tension

TOGETHER WITH:

Hello

In Today's Email:

• Mindful Breathing: Exhale Tension, Inhale Calm…

• Our Gift To You: 100 self-care ideas…

• Yogapedia: Bird of Paradise Pose…

IMAGE OF THE DAY

TODAY'S LEARNING
Mindful Breathing

A few minutes each day set aside for mindful breathing can significantly improve your day.

A pattern and familiarity with the practice can be developed through mindful breathing.

Practice is what matters. Who wouldn't value having such a useful tool on hand for when you need it? You can use it to bring yourself back to the present moment in tense situations.

It's simple to learn mindful breathing, and it's as simple as taking your next breath.

What Is Mindful Breathing?

Everyone can engage in the simple practice of mindful breathing. Regularly practicing it can have advantages including stress relief, improved calm and clarity, and happiness promotion.

The 3 Steps To Mindful Breathing:

In order to experience deep breathing or mindful breathing, first you will have to identify and experience the three types of breathing that comprise it. For this exercise, it is better to lay down on your back if possible. Place the right hand on top of your navel and the left hand on top of your chest. Start by observing the natural flow of your breath for a few cycles.

Abdominal breathing.

• With the next inhalation, think of intentionally sending the air toward the navel by letting your abdomen expand and rise freely.

• Feel the right hand rising while the left-hand remains almost still on top of the chest.

• Feel the right hand coming down as you exhale while keeping the abdomen relaxed.

• Continue to repeat this for a few minutes without straining the abdomen, but rather allowing it to expand and relax freely.

• After some repetitions, return to your natural breathing.

Thoracic breathing.

• Without changing your position, you will now shift your attention to your ribcage.

• With the next inhalation, think of intentionally sending the air toward your rib cage instead of the abdomen.

• Let the thorax expand and rise freely, allowing your left hand to move up and down as you keep breathing.

• Breathe through the chest without engaging your diaphragm, slowly and deeply.

• Your right hand should remain almost still.

• Continue to repeat this breathing pattern for a few minutes.

• After some repetitions, return to your natural breathing.

Clavicular breathing.

• With the next inhalation, repeat the thoracic breathing pattern.

• When the ribcage is completely expanded, inhale a bit more thinking of allowing the air to fill the upper section of your lungs at the base of your neck.

• Feel the shoulders and collarbone rise up gently to find some space for the extra air to come in.

• Exhale slowly letting the collarbone and shoulders drop first and then continue to relax the ribcage.

• Continue to repeat this for a few minutes.

• After some repetitions, return to your natural breathing.

TOGETHER WITH GUNDRY MD
The trick to eating carbs (if you want to slim down)

It turns out, the key to losing weight — and keeping it off — is not in carbs, fat, or even in probiotic-rich foods.

The endgame of having a healthy weight — as well as more energy, and a long, healthy life — comes down to a specific “switch” you can flip in your body to “flush out” unnecessary calories.

Dr. Steven Gundry is calling this a “Caloric Bypass” and by activating this specific process in your body, he has seen thousands — yes thousands — of people dramatically improve their health, even at age 50 and beyond.

Dr. Gundry’s digestive issues are gone, his health is fantastic, and he feels younger and healthier today than he did in his 40s.

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DEAL OF THE DAY
End Of Month Sale!

Limited Time: This deal expires in 48 hours.

Today's Deal: Get 97% Off- End Of Month Sale!

About: We combined all the best digital journals, planners, posters & ebooks you need to live a healthy, happy, and balanced life :)

Get a total of 22 digital items for a whopping 97% OFF.

This is a mega bundle for true yoga enthusiasts and truthseekers

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TODAY'S POSITIVE NEWS

In New Zealand, a young boy has become the world’s youngest recipient of the Mountbatten Award after saving his younger brother from a treacherous stretch of coastal water last year.

The hero was Kalya Gamage, 14, who must have paralyzed his mother with fear when he saw his brother Kithmi being pulled out to sea by 3-meter waves and said to her ‘Ok Mum, I’m going out. I might not be back.’’

ZEN STORY
Be Okay With Losing What You Have…

A Zen master was given a beautifully crafted crystal cup. It was a gift from a former student.

He was very grateful. Every day, he enjoyed drinking out of his glass. He would show it to visitors and tell them about the kindness of his student.

But every morning, he held the cup in his hand for a few seconds and reminded himself: “This glass is already broken.”

One day, a clumsy visitor toppled the glass on its shelf. The cup fell down. When it hit the floor, it was smashed into thousands of tiny pieces.

The other visitors gasped in shock, but the Zen master remained calm. Looking at the mess in front of his feet, he said: “Ah. Yes. Let’s begin.”

He picked up a broom and started sweeping.

OUR GIFT TO YOU

Every now and then we will be giving away free digital goods to our community. In order for you to see our digital gifts, make sure that you place our emails into your primary folder. Our goal is to give away something awesome at least once a week!

Today you get our 100 Self-Care Ideas Workbook. Sometimes you need time for yourself so we created this guide which includes 100 individual self-care ideas. Each self-care idea has a short description, an approximate length, and the location info (inside or outside) so that you can quickly find the right one for you!

To download please click on the button below called “Download”.

CRYSTAL OF THE DAY

YOGAPEDIA
Bird of Paradise Pose (Svarga dvijasana)

What is Bird of Paradise Pose?

Bird of paradise pose, or svarga dvijasana in Sanskrit, is a beautiful standing balancing pose. With one leg on the floor, the other reaches to the side and toward the sky, held by bound arms. The pose improves both balance and flexibility.

Instructions

• Begin standing with the feet hip distance wide.

• Bend forward an

  d reach the left arm between the legs and behind the back. Reach the right arm behind the back and clasp the hands.

• Shift the weight into the right foot.

• Inhale and lift the left foot, rising to standing.

• Slowly extend the left leg.

• Breathe while holding the pose.

• Exhale and lower. Change sides.

DAILY MEME