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How to Beat Holiday Stress & Keep That Festive Cheer.

It’s a busy time of year, but the holidays don’t have to be synonymous with stress. Keep that overwhelming feeling at bay by eating right, exercising, learning to say no, and making time for yourself. With the right attitude and a little bit of effort, you can truly experience holiday cheer.

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The holiday season is upon us and that means plenty of time spent with family and friends, way too much food, and memories to last a lifetime. However, the holidays can be chaotic as you try to keep up with gatherings, shopping, cooking, and baking, all while maintaining that festive cheer. To avoid becoming the town Scrooge, here a few ways to keep the stress at bay.

 

Trust Your Gut and Treat It Well

 

When the holidays arrive, it seems that cold and flu season hitches a ride, which means you should be proactive about staying on top of your vitamins and supplements. However, did you know that your overall health actually starts in your gut? Your gut is full of bacteria, and they all play a part, but two in particular (Lactobacillus helveticus and Bifidobacterium Longum) have been shown to help reduce the level of stress hormone in your body as well as your stress reaction. Consider giving yourself a healthy gift this year and add these supplements to the mix.

Another way to take care of your gut microbiome is to be mindful of what you are putting in your body. The saying you are what you eat holds true in that what you put in your mouth can affect your waistline and your mood. Resist the temptation to overindulge on sweet treats and holiday leftovers that you’ll stress over later, resulting in negative effects like acid reflux, cramps, and gas. Opt instead for whole foods, and be sure to eat fermented foods like yogurt, kefir, kimchi and sauerkraut to really boost your gut health

 

Don’t Skip Exercise

 

All that running around during the holidays might make you feel like you ran a marathon, but exercise needs to be done in an environment where you can focus on your body and mind. Doing so enables you to get the most benefit out of your exercise, which is the production and release of endorphins. According to Healthline, “They can trigger a positive feeling in the body, boosting mood and reducing feelings of anxiety and stress.” A gym workout is one way to get exercise, but there are other options too such as walking, jogging, biking, or playing sports. Another form of exercise worth a try is yoga. Whether you are a beginner or a yogi, break out the mat and breathe your way through the holiday season. Yoga is the ultimate mindfulness practice, helping you to stay present, uplifted, energized, and worry-free. If you are new to yoga or simply prefer guidance and support at your fingertips, find an online yoga community such as Pilgrimage Yoga Online.

 

 

Learn the Power of No

 

Saying no isn’t something that comes easy, but never is its power more evident than during the holidays. As Hello Giggles puts it, “It’s in our nature to be socially obliging, even at our own expense, and the word “no” feels like confrontation that threatens a potential bond,” leading you to feel overextended, overwhelmed, and stressed. Perhaps you feel as though saying no is rude, but it can be said in a respectful manner. Say something like: “I wish I could, but I can’t take on anything else this week” or “I’d love to, but I’m a little overextended at the moment.” Most importantly, you should never feel guilty for saying no.

 

Make Time to Relax

 

Although this is a busy time of year, there are actually plenty of opportunities for fun and relaxation. Get in the spirit by putting on your coziest pajamas and listening to your favorite music or binge watching holiday movies. Find unique activities to try that don’t involve immersing yourself in the chaos that is the mall. Perhaps you could go for a sleigh ride, go caroling, look at holiday lights, or volunteer. You could even make relaxation a new holiday tradition where the family designates an event-free day to rest and recharge in whatever way works for them. If you are crunched for time, take comfort knowing there are ways to relax that take no more than five minutes of your time – just check out this list for proof.

 

It’s a busy time of year, but the holidays don’t have to be synonymous with stress. Keep that overwhelming feeling at bay by eating right, exercising, learning to say no, and making time for yourself. With the right attitude and a little bit of effort, you can truly experience holiday cheer.

       

 

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Ep 73 – Shambhu Harmonics

Ep 73 – Shambhu Harmonics: Intuitive guitarist Shambhu weaves a musical tapestry for deep meditation and healing.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 73 – Shambhu Harmonics: Intuitive guitarist Shambhu weaves a musical tapestry for deep meditation and healing.

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Ep 72 – Beyond the Breath

Ep 72 – Beyond the breath: tonight we take our visualization and mantra techniques beyond breath awareness…

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 72 – Beyond the breath: tonight we take our visualization and mantra techniques beyond breath awareness to renew and revitalize our inner being.

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Ep 71 – Meditation and Creativity

Ep 71 – Meditation and creativity: Visiting guest presenter David Gandelman

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 71 – Meditation and creativity: Visiting guest presenter David Gandelman: Explore the inner dimensions with David’s humor, sincerity and knowledge.

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Ep 70 – Exploring Pratyahara

Ep 70 – Exploring Pratyahara: Turning your awareness inward through mantras, mudras and visualization.

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The Pilgrimage of the Heart Mediation Podcast is a recorded broadcast of Sujantra’s weekly Tuesday night meditation class held in San Diego California. Each week Sujantra introduces a new topic related to meditation and leads the class through various types of meditations including: visual concentration, yogic concentration, breathing techniques, chanting and much more.

Ep 70 – Exploring Pratyahara: Turning your awareness inward through mantras, mudras and visualization.

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3 Tips for How To Heal After Trauma.

An estimated 70% of adults have gone through at least one traumatic event in their lives. Here are three ways a major life transition can be turned into something good.

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An estimated 70% of adults have gone through at least one traumatic event in their lives. A death in the family, a divorce, abusive relationships, accidents, or a change in living situation can all bring about depression and sadness, and many people find it hard to cope and move on.

And yet, there are several ways we can cope with these changes, and even turn them into something positive. Here are three ways a major life transition can be turned into something good.

 

Make Physical Health a Priority

In the aftermath of a traumatic event, even our most basic human instincts are muted. It’s not unlikely to find ourselves disinterested in food, sleep, movement, or companionship. However, developing sustainable routines for eating, sleeping and moving is a key factor in maintaining health and releasing the residue of trauma.

It’s important to take care of yourself during this time and make sure you get enough rest, enough to eat, and enough daily exercise. It can be difficult to find the energy to do these things, and many people feel they don’t have an appetite when they’re going through a major loss. If this is the case, start by keeping small, healthy snacks in the fridge, rather than worrying about making a big meal. Fruit, nuts, and dark leafy greens are a great start, as they’ll boost your energy and help you feel better. Scheduling these tasks is the key to ensure positive routines are created and kept up.

When it comes to sleeping and getting enough rest, consider your home environment, which has a major impact on the way we think, feel and act. If your home is cluttered, filled with unhealthy or painful memories, or lacks a place to safely retreat to meditate or relax, it may be worthwhile to make adjustments. Fortunately, this is easier than it may sound. Learn more about how to create a home environment optimal for health here.

And even if we lack motivation, it’s important to move to move our bodies everyday. Movement can reset the nervous system, help optimize organ function and stimulate psychological shifting. Consider calm wholistic practices like yoga, swimming or tai chi; or more rigorous passion practices like tennis or running.

 

Make a Connection with Others

One of the best things a person can do after a trauma is to use their experience to help others. If you’ve dealt with the loss of a loved one to cancer, or are a newly singled parent going through a divorce, you have invaluable wisdom and insight that can help others move through a similar time in their lives.

Consider starting a blog to write about your experiences, or get involved in a charity that’s related to something you’ve been through personally. It can be difficult to face the thoughts and feelings that arise on the topic of our trauma, but sometimes that’s exactly what is needed to get through to the other side.

 

Take some time for yourself

It’s important to take some time for yourself, if possible, by actually physically getting away. By completely changing routines and environments, new perspectives have space to arise. Purposefully delegate your normal daily responsibilities to those willing to help out around you, and purposefully give yourself nothing to do in a new environment.

Taking a big change and making it work for you can be extremely empowering and can help you feel more in control of your life, which is exactly what you need after going through a difficult time.

A traumatic event can stop us in our tracks and alienate us from feeling connected to all living things. These methods are tried and true to ensure that we’re releasing the residue of our traumas, and enjoying life again. It’s time to get back on that horse!

 

At Pilgrimage Yoga Online, we specialize in the field of mindfulness and meditation, offering simple to implement techniques designed to balance the movement of the mind. We know life’s many events can difficult to process, and it can get confusing weeding through the psychological layers of the mind. Meditation and mindfulness are designed to bring awareness of the present moment in the present moment, so that we are empowered to notice our thoughts as thoughts and not as realities. These tools and techniques have helped thousands of people all over the world establish a healthy mindset and live more comfortably. We’ve worked with San Diego‘s best yoga and meditation teachers to create an online yoga studio, which offers yoga and meditation classes for all people of all levels. Join us for a 10-day free trial–we’re sure you’ll love it!

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How to Reduce Stress at Work: 6 Tips for Staying Balanced In Chaotic Circumstances

There are pretty obvious signs when we’re feeling stressed at work. Irritation, anxiety, impatience…

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Image from Pixabay.

There are pretty obvious signs when we’re feeling stressed at work. Irritation, anxiety, impatience, lack of enthusiasm and interest, working on a short fuse—we all know them, and we’ve probably all felt them at one time or another.

Work-related stress is not an uncommon occurrence and, its triggers are usually pretty straightforward. For example, how familiar is the following list of stress triggers to you?

  • Sudden change of pace and environment
  • A lost promotion
  • Communication barriers
  • Sudden crisis
  • Long, continuous working hours
  • Poor salary and lack of timely appraisal
  • Role conflicts and poor job description boundaries
  • Lack of career development
  • Monotonous work profile (aka assembly-line work)
  • Unmet expectations
  • Chaotic and emotional work environment.

And stress comes with all sorts of behavioral and physiological modifiers. For instance, it’s not uncommon for us to find ourselves irritable, confused, and without interest when we are experiencing stress. Our bodies may show other adjustments, like irregular blood pressure, migraine headaches, changes in appetite and weight gain, sudden hair loss.

The good news is, once we fully understand the problem, it’s easier to find a solution to match. The following tips are tried and true for successful stress management.

1. Clean Your Workspace

 

This is wherever you do most of your work, be it at home or at the office. Give it a good cleaning. Re-instate your work station. Give yourself a fresh start and your workstation too. Stress management at work starts with ‘chaos management’ –it’s important that our immediate environment is organized to avoid confusion and burnout. By simplifying our work station, we open ourselves to being more organized and productive, and small tasks that tend to fall through the cracks are more easily caught and can be incorporated into manageable workflows. Sometimes our stress is simply due to a lack of organization and an inability to keep all our changing tasks clear in our minds.

2. Organize your Calendar

 

The next step is to gear up and organize your schedule on a calendar– set it with prior notifications so you can manage your time and tasks with much more efficiency. If we are constantly holding our to-do list in our heads, it can spiral out of control very quickly.

Our calendar is our tool to keep our tasks our of our minds until it’s time to take action on them. This frees up our mind to be action-oriented instead and allows us to shift from a reactive mental state to a proactive state.

3. Avoid Multitasking

 

Studies have proved at multi tasking is more of a quality-deteriorating activity rather than a time-saving gift. People who indulge in multi-tasking are more likely to perform poorly in assigned projects, compared to people who focus on accomplishing one project at a time. Moreover, the cumulative time consumed in accomplishing two projects simultaneously has been recorded to be much longer than the sum amount of time consumed in accomplishing two activities, one after another. Multitasking greatly contributes to the added pressure and results in additional stress. Hence, it is best to avoid it.

4. Communicate

 

Once we maximize our efficiency by clearing our workspace, organizing our calendar and focusing on one task at a time, we might still find that we’re encountering a lot of stress. For example, our workload might be altogether unreasonable, or our project teams may not be working together as well as they could be. In these situations, communication is the key.

In order to maximize the likelihood that we will get what we want from these situations, it’s important that we are clear about our feelings, needs and requests before we walk in the room or send the email.

For example, in a recent email I sent to my manager I indicated that I was feeling stressed out due to too much work. I was able to identify that my some of my basic needs were not being met: autonomy (feeling like I have control over my life and my time), safety(stress does not feel safe in my body), and rest & recreation. Once I identified my unmet needs, I made a request to have more scheduled breaks during my workday. While we may not always be granted our requests, we will at least gained clarity about unmet needs and strategies for getting those needs met

5. Practice Meditation

 

But, Meditation is a magical remedy when it comes to dealing with any kind of mental stress. All it takes is a 20-minute of non-monetary investment and you are on your way to a stress-free mind. The most important quotient is — how to ensure we practice meditation well enough to reap its benefits well? In what way can we make sure those moments spent in the practice of meditation technique are the moments well spent. Let us glance at that.

There are two major components that combine the practice of Meditation – Breath Awareness and Posture.

‘Breath’ is the bridge between the body and the mind. And, ‘posture’ is the vessel that facilitates this divine process.

6. Indulge in some Yoga practice

 

Practice yoga for instant relief from stress-related symptoms. Asanas like Setubandhasana (Bridge Pose), Marjariasana (Cat Stretch), Paschimottanasana (Two-Legged Forward Bend), Hastapadasana (Standing Forward Bend), AdhomukhaSvanasana (Downward Facing Dog), etc. are ace yoga asanas for dealing with work-related stress. Alternatively, you can also practice chair yoga poses if you are unable to find space for ground exercises.

Here at our online studio, we have hundreds of yoga and meditation videos to choose from, some of which can be practiced right at the office!

These tips help you refurbish your work-life towards its betterment.

Here’s to living a happy and stress-free life! 

Author Bio :

Predeep KumarisPradeep Kumaris a passionate Blogger, Yogi, Traveler and a Yoga Teacher. He teaches Yoga in a Yoga School in India. He loves writing and reading the books related to yoga, health, nature and the Himalayas. . His strong connection with Yoga and the Himalayas has made him to organize yoga, meditation and Ayurveda tours and Yoga retreats in Himalayas.

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Loneliness

Sri Chinmoy’s essay, “Empty Moments,” is about the sensation of loneliness and those feelings of emptiness…

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By Sujantra

“The reason you suffer from empty moments is because you are not playing inside the garden of your heart with your heart’s child, the soul. “ — Sri Chinmoy

Loneliness 

Sri Chinmoy’s essay, “Empty Moments,” is about the sensation of loneliness and those feelings of emptiness we’ve all experienced at one time or another in our life. This essay asserts that such feelings have nothing to do with outer circumstance; loneliness does not arise because we lack friends or intimate relationships; the sensation of emptiness is not caused by having nothing meaningful to do. The origin of these feelings, according to Sri Chinmoy, lies in a spiritual cause, a failure to know ourselves deeply.

Vast Expanse

On first reading, I must admit I found these assertions baffling. If loneliness wasn’t a result of being alone and if emptiness wasn’t caused by a lack of meaningful activities, then what was the cause? I had always assumed the solution to any problem was to make changes in my external life – find new friends or reconnect with old ones, for instance. To me, the solution to feelings of emptiness was a ‘no-brainer’ – get busy! Take a class, get a hobby or volunteer for something, anything. It was only after taking up meditation that I gained some insight into what Sri Chinmoy was saying. Gradually, I came to understand that even in situations where outer change is necessary, ultimately all meaningful transformation comes from within. The solution is not more money, more friends or more things to do. These are all good and necessary elements of life, but to get to the root of our deficiencies, we need to look within and discover the person we really are. This is the change that matters most.

The Problem and the Solution 

Feelings of loneliness and emptiness are warning signs that we need to pay more attention to our inner life. They may very well be present because we are paying too much attention to our external life. Sri Chinmoy tells us that loneliness and emptiness arise because our thoughts and actions have drifted away from the light of our soul. The beautiful phrase he uses is, “we’re no longer playing with our soul-child.” It is by playing with our soul-child that we remain inside its love-light. In the soul’s light, we are constantly refreshed with new energies and the insights we need to remain in harmony with others. From this perspective, it’s easy to see how friends and activities, of themselves, cannot solve the deeper problem of loneliness and emptiness.

If we can meditate every day, play with our soul-child each and every day, our life will never be empty. But who prevents this soulful play? It is the ego working through the mind and the body’s vital nature. The ego is too selfish, the mind too proud and the vital too restless to want to play with the soul. They are small and limited creatures; the soul is vast and joyful, eternally content. If we can cause the ego, mind and vital nature to sit with the soul once or twice a day, they too can gradually become vast, our life will become vast, able to embrace all things and there will never be an empty moment. Whole and complete within yourself, every breath will bring the fullness of life to you. You will see that you are not empty and can never be alone; all is within you. This is the vision-light of the soul.

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