10 Ways To Stay Present And Be Happy

I was a shy but happy kid, I didn't worry much, I laughed a lot, got through High School O.K., had a few rough patches in college but for the most part I was always pretty happy.  As I grew older my responsibilities grew too and like most people, I started to overextend myself.  I said "yes" to everything, I was a master multi-tasker;  wife, mother, full-time employee, homemaker...  I lived in a haze running mindlessly from task to task, I was sick constantly, extremely stressed, unhappy, unfulfilled and never truly present.  Feeling a breaking point looming I took a yoga class, and for the first time, in a long time (maybe ever) I was permitted to relax.  I felt so good after that class I stayed for the free meditation that followed.  I immediately felt a shift in my perception and kept after it.  That class changed the course of my life. I slowly started to take back my life, to accept responsibility for my own happiness and to work hard for it.  I discovered that being present and mindful are two very important keys to being happy.  It took a while but I'm happier and healthier now than I have ever been in my entire life.  

So if you're stressed out, burned out or just plain miserable, here's 10 tips on how to dig your way out and find happiness again:

1. Meditate.

I know you've heard it a lot, but it really does work.  There are numerous studies that show that within just eight weeks of meditating your brain chemistry begins to change.  The very first step to happiness starts with your thoughts, meditation teaches you how to control your thoughts and therefore makes every following step easier.

“You need to learn how to select your thoughts just the same way you select your clothes every day. This is a power you can cultivate. If you want to control things in your life so bad, work on the mind. That's the only thing you should be trying to control.”
― Elizabeth Gilbert, Eat, Pray, Love 

2.  Use Your Breath.

Your breath is your basic life force.  A force that can bring you back to present, back to your body .  There are many different breathing techniques.  I practice and teach three part breathing most often but there are many techniques that work.  The breath is a powerful and simple way to anchor yourself in the present moment. Whenever you are having a hard time staying in the now take a few deep, audible breaths.

3. Practice Yoga.

Stretching, strengthening, balancing and following the instructors cues all teach you to stay present and focused on your body.  Practicing yoga regularly helps instill and reinforce mindfulness.

4. Trust The Universe. 

Trust your path, follow your desires but let things happen organically, trust that the universe will send you a sign and lead you to where you belong.  Every situation in your life, every task you complete, every place you visit, every person you meet, every conversation you have, every THING is exactly as it is supposed to be.  Don't struggle against the power of the universe, work with it or better yet make the universe work for you!

"The master leads by emptying people’s minds and filling their cores,
by weakening their ambition and toughening their resolve.
he helps people lose everything they know, everything they desire,
and creates confusion in those who think that they know.
practice non-doing, and everything will fall into place." ~ tao te ching

5.  Do What You Love.

When you are doing what you enjoy you are automatically present because you are choosing that activity.  The more you do what you enjoy the more practice you get at being present. Say "no" (with love) to people or things that you don't like, and limit your responsibilities. 

"Spend as much time as you can doing the things that you love as frequently and as passionately as humanly possible. " ~me

6.  Value Your Health And Your Time.

To be happy and present you must fully appreciate your two most valuable possessions:

Your health and your time. Value, respect and protect both.  They are fleeting and fragile.  Exercise, eat healthy whole foods and sleep deeply. Get your yearly check-ups, take your vitamins, keep up with your hygiene and take pride in your appearance. Spend your time wisely, doing what you enjoy.  Don't waste time dwelling on past mistakes, or worrying about the future.  You can't change the past, you can't predict the future.  Understand that your time here is limited, don't waste one second of it.

"The past is history, the future is a mystery, and this moment is a gift. That is why this moment is called "the present."" ~ Unknown

7. Be Sensitive.

Feel and appreciate warm breeze hitting your face, a soft blanket on your shoulder, savor that taste of dark chocolate on your tongue, enjoy the sound of a piano, watch a hawk soar across the sky or the sun setting over the ocean.  Your senses are there for a reason, you can't use them up, they help you notice, enjoy and appreciate all of the beautiful things that exist in this world, to bring you happiness and to keep you present.

8.  Be Real.

Being present is all about being real.  Accepting everything that makes you, you.  Surrender to your emotions, your perceived imperfections and that surrender will help you start to connect with yourself on a deeper level.   Let your emotions and opinions flow, love yourself and all that you are.  Spend time alone, the more you enjoy your own company the more present you will want to be.  Get comfortable in your own skin, practice loving kindness, silence the negative thoughts about yourself by quickly and repeatedly replacing them with compliments instead.

9. Be Aware.

Focus on one task at a time and stay on it.  Work slowly and methodically and remain aware of the task at hand.  Be aware of your mind wandering away so you can keep bringing it back.  The more you practice this the better you will get at staying focused. 

10.  Be determined.

It is not easy to be present, or to stay present.  It is a lifelong endeavor and commitment.  Keep trying, never give up.  Use present people as your muse, follow the suggestions above, some will resonate some won't, but if you keep at it you will figure out what works for you and in this quest even the tiniest bit of success carries amazing benefits and can improve your quality of life exponentially.

The bottom line is this: The more present and mindful you are the happier you will be.  You will be more accepting and aware of things beyond your control, you will be more patient, kinder and calmer.  The benefits are so vast it's impossible to list them all, but I promise you that if you stay the course and work hard before you know it you will be on your way to happy. So get started! No time like the present right? 

5 Tips To Avoid Wrist Injury While Praciting Yoga

Ever take a yoga class and leave with your wrist aching?  If you answered "yes" sadly, you are not alone.  I have been practicing yoga for a long time.  I enjoy it so much that five years ago I became a teacher.  I love what it does for my body and my mind.  I do not love what it does to my wrists.   

Since I have been teaching yoga I find it harder and harder to make time for my own practice so I take classes every chance I get.  A few months ago when I was on a ski trip in CO I took a yoga class offered by the hotel.  The class was going great until about 20 minutes into the practice when the instructor gave a cue that I hear way too often: "ground down through your hands".  If you take a lot of yoga classes I'm sure you've heard it too.  After hearing that cue I glanced around the room and guess what I saw?  Yup.  Wrist braces on several of her students.  Sadly I wasn't surprised.

Recently I've been seeing a lot of articles on how to protect your wrists while practicing yoga.  I've found them all extremely detailed, difficult to understand and consequently not much help.  As yoga teachers we are responsible for protecting our students.  We should know the purpose of our instructions and we should always choose our words carefully so that our instructions do not leave students confused or even worse, injured. I don't think you have to be an anatomy expert to be a good yoga teacher, I think what makes a good teacher is one who uses common sense.  It is very simple: If our wrists were meant to support our entire bodyweight we would walk on our hands, but we stand and walk on our feet therefore our bodyweight belongs on our feet.  Just common sense right?  So here are my tips to protect your wrists while you practice:

1) KEEP YOUR WEIGHT IN YOUR FEET

First of all don't ever grind down into your hands!  Always shift your weight back into your feet and try to be as light on your hands as possible.  If your hamstrings are tight down dog is going to be a wrist and shoulder killer.  Bend or drop your knees until your hamstring flexibility is better.  Dropping to your knees cuts the load on the wrists substantially and instantly. 

2) USE PROPER ALIGNMENT

Keep your wrists lined up directly under your shoulders or slightly in front of your shoulders whenever possible especially in side plank to decrease the angle and lessen the pressure on your wrists.

3) ASK QUESTIONS/USE PROPS

If your wrists hurt during class ask your teacher for help.  There are many modifications you can try that may help you.  There are also props and wrist wedges that can help too.  A good teacher will offer suggestions and sound advice as to what to do if the pain persists.   

4) NEVER PUSH THROUGH PAIN

If you've tried all the modifications and the props available but your wrists are still hurting during practice then you need to seriously cut back or stop practicing until the pain subsides.  When you return to practicing start slowly and don't do a lot of poses that force you to put a lot of weight on your hands.  Never push through wrist pain.  Wrists are delicate joints and you could end up with permanent damage if you continue to practice with pain. 

5) REMEMBER WHY YOU ARE THERE

Remember that yoga is supposed to improve your health and well being.  If your wrists become damaged it can seriously and negatively affect your quality of life and overall well being.   Ahimsa is a very important limb of yoga meaning "do no harm" that includes yourself and would be contrary to your practice to continue if you are harming yourself.

Remember that it is your body and your responsibility to protect it.  So ask questions and be an advocate for yourself so that you can continue to practice safely and comfortably.   Your wrists will thank you for it!

Namaste~