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5 Practical Tips On Maintaining A Consistent Meditation Practise

We have written many blogs on meditation and the benefits. It changed my life, I went from being a stressed out, reactive person who exploded when things went wrong to a (relatively) calm person who is more or less in control of their actions.

The three main actions I put in place to help me were:

  • Meditation
  • Fresh air
  • Exercise

You can read more about my anger management issues and how I dealt with it here.

If you don’t currently meditate I recommend you try it. Hopefully, you’ll find the following tips useful. They’re also great if you struggle to keep your meditation practise consistently. Consistency is the key to meditation. There is more value in meditating every day for five minutes than in meditating once or twice a week for twenty minutes.

1. Create a comfortable space

The space you practise in is important. You won’t be able to settle into a relaxed state or let go of what’s going on around you if there are distractions, whether it’s noise or discomfort it will be on your mind. Background noise is sometimes ok, for example, if you’re meditating outside and there are distant voices or traffic but a close-up conversation or loud distracting noise will throw you off.

If I’m travelling or for whatever reason, I can’t meditate at home I have a pair of noise-cancelling headphones and a blindfold. Theresa constantly makes fun of me when I use these, especially if I happen to be wearing my poncho at the same time but that is the way it goes I suppose.

I use a meditation cushion because I can’t sit on the floor without some support. I also like to sit on the floor because if I sit in a chair I tend to fall asleep as I meditate early in the morning.

2. Meditate at the same time in the same place every day

Just as consistently meditating every day is important it also helps to meditate in the same place at the same time every day.

I meditate in the morning for two reasons. I need to get up before the baby (little babies don’t seem to agree that we should sit still in silence), also it sets me up for the day ahead, especially if I have a stressful day in work ahead of me.

Being consistent with the time and place also makes it easier to form a habit. You will hear different opinions on this but it generally takes about 40 days or so to form a habit and come to a point where you will do something without really thinking about it, like brushing your teeth or making breakfast.

Make it part of your morning routine.

3. Start Small

I meditate for 20 minutes every day and have been doing this consistently for about four years. I have certainly missed practises or not gotten my full twenty minutes in over the years but generally, I have been hitting the 20-minute mark every day.

I don’t recommend starting out at 20 minutes, that’s likely to lead to an inconsistent practice. Start small – 5 minutes a day or even 2 minutes a day. Try to keep it up for a month.

You won’t feel massive benefits from 1 or 2 minutes a day but you will feel some difference. Notice that difference and once you have a consistent short practise that’s where you can build up gradually to 10 or 20 minutes a day.

20 minutes is what works for me, I tried half an hour for a while but it was a little much for me at the start of the day from a practical perspective.

4. Use an App to help

I understand that meditation is about getting away from screens and input from everyday life but there are apps available that are very helpful.

I like to use an app because I can see how consistent I am and it’s useful for the timer. I keep my phone in flight mode with the screen black and white and light dimmed so I’m not interacting with it or receiving notifications which will distract me.

It is very important to keep the notifications, emails, texts etc out of your day until after meditation. Also, keep a buffer period between the meditation and screen time. My phone is set up so most of my apps are unavailable until after 7 am. I’m already out of the house at that time. If you’re curious about recommendations to limit screentime you can find them here.

I use Insight Timer. It’s free and it also has thousands of guided meditation available but you can also try Headspace. There are many others out there also that I have not tried.

One little thing I’d like to mention – many apps keep track of how many consecutive days you have achieved. Try and stay away from the competitive mentality of getting a tally of many days in a row. Consistency is the key but it’s not about being “good” at it or hitting 100 consecutive days.

5. If you don’t feel like meditating cut it shorter

If I am in a hurry in the mornings or got up too late or just don’t feel like meditating for whatever reason, I will try to do 10 minutes instead, or even 5 and then sometimes when I reach the 5-minute mark I may be in a state of mind where I continue.

If I miss completely I try to get it in the evening before bed even if it’s just 5 minutes.

Remember, It’s ok to miss a day, just try not to miss two or three days in a row or you will start to form a new habit of inconsistent meditation.

 

I hope this helps. Working towards the 20-minute mark is a good place to be for consistent meditation. Many people recommend 30 minutes or an hour or I have friends who get great benefits from 20 minutes twice a day but that is not always practical.

Do what works for you and notice how you feel after.

Peace,

George

 

Useful links:

My current yoga/meditation routine – How it has changed since baby

Meditation challenge – 40-day sadhana – Habits define you

A daily meditation practice – Make it work for you

Meditation – It takes two minutes

 

My Mindset When I Am Guiding A Yoga Class

I’ve been teaching yoga for a couple of years now. It is only in the last few weeks that I notice my head goes to a different place when I teach.

Maybe it’s like when someone gets in the zone, I don’t know, I’m not sure I’ve ever been in “the zone.”

I find as I walk through the pillars of people as they take the postures I offer, I look, really look at them. The judgement disappears from my mind. It is just me and the practice. There are no assumptions, no background chatter, no fluff spinning around my mind.

It’s a very meditative experience, there is no room for anything else. It is the one chance in the week I get to really focus.

I am fully there, with strength. A different commitment takes over and I am filled with a determination, a drive to give this class my best.

There is neither time nor space for nerves, nor is it necessary if I am properly prepared. I am doing an injustice to those who have shown up if I am not prepared. They have shown up, expecting to have a qualified teacher who can lead them through the class with confidence and purpose.

There is only the now. No past regret, no future indecision, just now. That now is filled with the breath. I stop and ask all of us to listen to the breath. The breath is the most beautiful thing when you teach a yoga class.

There is also great strength in the moment, the strength of the people who have come to class, mental strength which is being carved through a tough rock of turmoil with a blade of calm as I wander through the students standing strong in a balance posture like a great statue in tribute to a long-gone hero.

I don’t really agree with the term “yoga teacher”. We are not actually teaching anything. Yes, we ensure our students are safe and will not harm their bodies but I like to think that we are guides rather than teachers. I don’t have any great wisdom to offer, in fact, I learn through the wisdom and humility of those who I guide through the yoga practice.

If I am the one guiding the class, all that means is that it’s my voice in the room. I have to remind myself that it is not my class, the class is for those who attend. I need to drop the ego and put out what is needed, not what I want to put out.

It is my responsibility as the voice in the room to put out positive energy, even when I struggle. I need to offer a class that serves the people who attend and let go of how I like to practise and serve those who come to be served.

I find it difficult at the end of class to really and truly express the gratitude I feel towards those who attend. It is truly humbling to be given the chance to offer something that helps others and to be enabled to express myself through a practice that has helped me so much through life.

Thank you.

Peace,

George

PS. Theresa and Naoise return from the old country today so we will try to get back to weekly log posts.

Thank you all for reading.

How important is the space you live in to your health & happiness?

We absolutely love our apartment. It’s our little haven from the outside world. To many it would not seem like much, it’s small, old, the floorboards creak, the bathroom is 1970’s pink, the kitchen is the size of a wardrobe & we can hear our neighbours’ conversations through the paper-thin walls. Lol!!

So how could we possibly love a place where there seem to be so many faults? Easy, we have made it our own, keep it tidy & have worked darn hard to get it. When we arrived in Vancouver 9 years ago, we had nothing, only the bags we brought on our backs. A true immigrant story. All the clothing we had was inappropriate for a Vancouver winter which was unusually cold that year, it took us between 8 weeks & 3 months to find work in our fields. We had very little money left by the time we got work. We lived on a shoestring budget for years. We quickly learned the value of our money & how hard we had to work to get the money we needed for rent, food, transport & life.

Going through the above experience was very difficult at times & extremely frustrating as we moved to Canada for a better standard of living than at home and we didn’t see it. Now 9 years later we are finally getting there. My Aunt Kathleen, who lives in California once told me that it takes 10 years at least to set established in a new country. At the time I thought she was mad but now I agree.

We went through career changes, we got married, we had a baby, we lost family members, we went back to school, we took on new courses…. all of these events affected us financially which meant we had to sacrifice in other areas. Where we saved money was rent on our home. We live in a one-bedroom apartment in Kitsilano, a seaside area in Vancouver, which has the feeling of a small town.

Location was an important factor when it came to deciding where we were going to live. We are 2 blocks from the most beautiful seaside with mountain views. We can walk to the beach every day for fresh air, this is what we wanted, nature & beauty on our doorstep.

We absolutely love the location of our home & truly believe it has a massive positive effect on our health. Last night was a restless night with the baby, a nice cold fresh walk down by the beach for an hour really helps with lack of sleep & puts everything in perspective very quickly.

Besides the location of our apartment, I believe the interior of the home can have a huge impact on your health & wellbeing. For us, a clean & tidy home is essential for clarity and relaxation. Recently we have sold furniture we simply didn’t need so we could create more space. We love our less cluttered apartment now. We also have cleared out everything we don’t need or want; we are surrounded by the things we love & need. There are no “junk” drawers or cupboards. Honestly having organised cupboards, wardrobes, closets, drawers & files is so rewarding. In addition, everything remains tidy because we have a place for everything & at the end of the day things are placed where they should be, nothing can get lost this way which avoids time spent looking for things!

We find our home to have a calming effect when we walk in the front door. We have decorated it to our taste & style which works for us. Knowing how hard we had to work to get our apartment & have the luxury to live where we do, its easy to focus on all the positives of our place and ignore the items listed in the first paragraph.

Nowhere will ever be perfect but by keeping your home clean & tidy and surrounding yourself with what you love will definitely have a positive effect on your mental health.

Take a look around each room and see what you love and don’t love. Take your time to remove/replace the unloved items to create space, we need space for creativity & a focused, calm mind.

Create your own little oasis which doesn’t have to cost much, maybe a good clean & purge is all you need to do……it worked for us;-) Oh and brilliant white walls did wonders for our small space. So bright & uplifting.

In Summary, the space where you live doesn’t have to be a mansion or penthouse suite, it can be a 1970’s one-bedroom apartment which you adore by having only what you need & love. Surrounding yourself with love, space & the essentials creates clarity, calmness and relaxation. Therefore, I truly believe your space has a massive effect on your mental health & happiness.

Wishing you all the best.

Chat soon,

Theresa xxx

How I Overcame My Anger Issues

When I was a small boy I was always considered to be a little bit irritable. I was particular and meticulous and very detailed orientated. Maybe this played a part in the tendency toward annoyance or lack of tolerance towards things not working out.

As I grew older I was more interested in books and small toys than soccer or being outside. It’s funny now, though I still love to read and I still love toys I live for the outdoors. The outdoors changed me.

I’m not sure when my bad temper developed, maybe it was always there but it grew more intense. I was never unhappy child, nothing in my life contributed towards it, I think that some people need to work on their reactions more than others.

I have never been in a fist fight in my entire life, I am not a violent man but there is a destructive nature inside me. As I write this I try to remember when I first noticed it or when it first became a problem. The earliest I can remember breaking something through anger was probably when I was in my twenties.

I am sure that an immature disrespect for other peoples property played a part also but it followed through my twenties and into my mid thirties until I finally realized I had to do something about it.

The anger I felt never interfered with my life or my relationships but I know now through research the effect that intense anger has on both the body and the brain.

The emotions I felt were not simply anger or irritation but rage. A rage which would build up to an uncontrollable level where I could not hold my reaction. It was blind and uncontrollable, like a drug in my veins.

It took a long trail of little broken items before I realized it was effecting my mental health through the stress it laid on me.

It is difficult to describe the hold the rage took on me. From my perspective I went from zero to ten (on an anger scale) immediately with no warning. In all reality it was building and I was too distracted to see it. The pressure built until it could no longer be contained and I reacted physically by breaking something.

There is a misled idea out there that it is macho to lose ones temper and that someone who smashes things is someone you don’t mess with. If you met me you would realize this is not the case but on a serious note, we cannot associate losing control with strength. It is a weakness, in fact it is probably one of the weakest acts one can commit.

In my angry outbursts I put my fist through several windows, doors, laptop screens, smart phones, I once cracked a car windshield. I mention these because I want to be honest. It will seem funny to some people and pathetic to others but the simple fact is that losing control is and act of weakness brought on by lack of awareness and mismanagement of my emotions.

It wasn’t just the outburst or having to buy a new phone or laptop screen or door or whatever it happened to be this time, it was the low I would feel afterwards. What comes up must come down. The low was every bit as extreme as the high of the intense rage. A great sadness that would swallow me up.

It was maybe four or five years ago when I went to see a professional about my anger issues. It wasn’t a particularly difficult step for me and to be honest I don’t think I took it seriously, but never the less I went through my own choice without suggestion or coercion.

The funny thing is that, for me the answer was so much simpler. The professional I spoke to encouraged me to make the visits a part of my ongoing lifestyle but I did not keep it up.

I believe every situation is unique and I am writing about my own experience only. My opinions on my own therapy sessions do not bear any weight on the experience in general or the importance of seeking help.

In my own particular case I eventually realized that the solution was there all along, within my grasp, ready for me to take hold of. I just couldn’t see it.

I do not remember exactly where and when I put the following practises in place, I believe it was a gradual process but the simple practises I will talk about changed my mindset and in doing so changed my life.

Journalling and reflection:

For some years I have been keeping a diary, inspired by my father I think who religiously writes about his day in his spidery writing, documenting his days.

I like to document my day and read back through it sometimes, but it is also important to offload everything onto paper, your thoughts, your dreams, your worries, your feelings.

Now, I understand again the macho attitude that writing in journals is not how a man deals with things. This is the bullshit attitute we need to make a thing of the past. Times are changing and, we as a race are waking up to what we need.

If I did not incorporate these measures I would be out of shape, stressed out, unhappy and unhealthy.

Exercise:

Movement is so important. I sit at a desk for most of the day, but even if you have a reasonably active job the important thing here is to get the heart rate up.

Vigorous exercise produces brain chemicals which are proven to make us happier.

Cut out negative people:

Life is too short to deal with negative attitudes. Negative talk effects our brains. How can you remain positive if you are not receiving positive vibes and energy.

This sounds callous, but to be honest, so what? We are not users who hang around with people just to gain something, but conversely, we do not have to tolerate people in our lives who offer nothing positive and negatively effect us.

Get away from a negative environment:

My work environment was stressful. It was only in hindsight that I realized I did not enjoy my job and that it was chipping away at me bit by bit every day. It is hard to make a change when you do not realize the change needs to be made, but deep down I knew and eventually it surfaced, and I became receptive to moving on.

It was when I opened up to the possibility that the opportunity presented itself.

Gratitude:

I listened to a TedTALK where a Fransiscan monk spoke about the merits of gratitude and that it is the path to hapiness.

This may seem unrealistic. If you think so just try it out for a week. Write down three things you are grateful for everyday and see how it feels.

Smile:

Again, this may seem like it can’t make a real overall difference but it does. Smile, even if you don’t feel like it, just fake it. The happy chemicals will come flooding straight in like a whole bunch of happy drugs.

Have a read of my blog on the effects of smiling.

Eat healthy:

You are what you eat. Garbage in, garbage out. Be smart with your food choices. I ate crap for about 28 years of my life, actually it was when Theresa and I moved in together that my diet changed. I wonder why?

Yoga:

Yoga saved me. It was through yoga that I found so many other practises like meditation and really looking inwards to see myself. It also brings so much focus to the breath which I think is the most important aspect of our lives.

Fresh air:

There is no better medicine than clean fresh air. I have not been sick in years, but I remember heading up into the fresh winter air of the north shore mountains in Vancouver and feeling all the symptoms immediately disappear once I got out into the crisp clean air.

It has the same effect on the mind, cleaning out any crap which is clogged up in there, whether it be thoughts, emotions or just general junk.

Be positive:

Negative self talk will literally kill you, eventually. You cannot change your self talk until you start to listen to it and for that you need space and silence which brings me onto my next topic.

Meditation:

In my opinion everybody needs to meditate. It should be thought in schools and encouraged in the work place. My daughter will be brought up with meditation being part of her life like brushing her teeth or washing her hands, a part of daily life.

I cannot stress the importance meditation enough. A friend of mine once told me he wasn’t a meditation kind of guy. I had suggested it when he spoke about his many stresses. It seemed better to remain stressed out rather than do something about it.

If the body is tired or stressed we rest it. The mind is no different. We need to create space and silence in the mind so that we can see ourselves and observe our state.

I could never change my course of action when I was to wound up because I couldn’t even see the issue. I just spiralled out of control

Breath:

The breath controls everyhing. Without the breath we cannot live, we cannot move. The breath creates space both in the body and mind. It also gives us the chance to pause.

How many times have you been told to take a deep breath?

It works. Take a slow, deep breath and you take the time to pause, take stock of the situation and come away from the shallow, quick (fight or flight) breathing to a more controlled state of mind.

If one deep breath has this effect, imagine what you can do with ten deep breaths.

I have given a lot of information here, to simplify it, if I were to pick the top three things that helped me overcome my anger issues I would say:

  1. Exercise (yoga and hiking)
  2. Fresh air
  3. Meditation

So after all that, where am I now? It is about four years since I have started to take yoga and meditation seriously.

Maybe I lie in the title when I say I overcame my anger issues. The anger surfaces from time to time, though far less often than it used to. It probably always will, but the difference is that now I can see where I am at.

I am aware of what is happening and I am aware of what I can do to take myself out of the situation or deal with it in a calm manner.

I think I am healthier (physically and mentally) now than I ever have been in my entire life.

It takes effort, it is something I will work on for the rest of my life but the only effort is in being consistent, it is in remembering to be kind to yourself and in knowing that you will slip up sometimes but that there is a way to calm the rough seas and let everything become still.

There is a way to slow down and stop you just have to give yourself the space to see that.

Peace,

George

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Who Do You Believe Is In Control Of Your Destiny?

What is your dream and how will you get there?

Do you dream big or do you settle for what you have?

You may already have everything you want but that doesn’t mean you don’t stop reaching. It doesn’t mean you stop searching.

If you have every step of your path laid out before you, then you know which direction to turn in your search when you are lost. Maybe you feel that you have already arrived at your destination. Ask yourself – have you? The journey doesn’t end so therefore the search doesn’t end.

Who do you believe is in charge of you and your destiny?

Is it the system?

Is it the beurocrats, the politicians, the government, your boss, your wages, your talents? No. These are all just aspects of your life.

I feel that the key word here is believe. Who do you BELIEVE is in charge or your destiny? It’s not society, it’s not the people who wronged you, forget them.

YOU ARE IN CHARGE, whether you believe that or not.

There’s that word again. That belief is what is important. That belief is what makes or breaks you. That belief defines you and shapes you into the person you will become.

If you don’t believe, then you will not change. Stand up, raise your chin, pull your shoulders back and declare to all in a strong voice “I am in charge of my own destiny.” Grab the bull the horns and get out there into the storm of a world we have to weather and take what is yours.

Take your destiny.

I speak metaphorically here, but the power is there, all you have to do is take charge. You have the power to get out of bed and go for a run before work. You have the power to spend one hour less watching Netflix and read a book from the library. You have the power to chose a salad or a pizza.

You are in charge of your destiny and don’t let anybody tell you otherwise.

Who do you think was in charge of Christopher Reeves destiny? Or Stephen Hawking? Or Viktor Frankl? Was it the horse that threw superman to the ground and broke his back? Motor neurone disease which slowed the world renowned physicist down to a physical stop but did it take charge of his life? The Nazis took everythign from Frankl but they did not best him.

Paralyzing injuries, debilitating sickness and an army of evil could not overpower these people.

They had the drive to keep going, to push through the hardest, life ending moments, to crawl through a river of shit and come out clean on the other side just like Andy Defresne in The Shawshank Redemption.

Forget about the privelaged folk who have everything, forget about the people you think you need to compare yourself to – they are not in charge of your destiny.

They do not care about your destiny. It is in your hands and you are in charge.

Take a pause and look around. Where are you? What are you going to do next? What did you eat today? Did you exercise? What did you learn? If you dont like the answer to any of these questions, remember that the rest of your life starts now and you are in control.

You have the power to change and shape your destiny as you chose. Not as someone else choses but as you chose.

Get up, look up, get out there and do what it is that makes you feel strong and powerful and keep on doing it. Keep on looking up.

You have the power to do what you want.

Peace,

George

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