3 Step Mindfulness and Gratitude Practice
By Coral Brown
I find that invoking the attitude of gratitude simultaneously calms my mind and brings me to my heart center. As soon as I feel the tug of depression or dis-ease creeping in, I dip into the well of gratitude and the knots start to
unwind. Gratitude is the suit of armor that protects me from stress and relieves me of negative thought patterns. And the practice of gratitude comes in many forms, is entirely portable (no mat necessary), and has instant benefits.
- Be Grateful.
Before you get out of bed in the morning, before the ‘to-do’ list comes to your mind, before you check your phone, visualize three people or things that you are grateful for in your life. Notice how the thoughts and visualization makes you feel physically and emotionally. Do you feel happy? Are you smiling? Do you feel relaxed?
- Feel Grateful.
As you move through your day, frustration, anger, sadness, or stress may arise. When this happens, remember how you felt in the morning, remember what you are grateful for and summon the feelings once again.
- Pass It On.
Tell someone how grateful you are that they are part of your life. Imagine how you would feel if someone expressed to you how meaningful you are and how much joy you bring to the world. This step could also be accomplished by
warmly and consciously saying two words: “Thank you.”
Yoga teaches us that what we practice we become; practice gratitude, be grateful, be happy!
Fall is the season of transition. Of the three phases in the cycle of being, transition is typically the most difficult. The excitement of a new beginning or the comfort that comes from sustaining a process don’t seem to cause the same amount of stress that transition does. Maybe we can seek comfort by remembering that transition is a form of transformation, which ultimately brings us to the next beginning.
If we can remain steadfast in our practice and committed to our evolution then the continuous cycle of transformation is easier to bear. Maybe we can even learn to celebrate change by taking a lesson from how nature approaches this hurdle. When the trees b
egin to draw their energy to the root, they ignite their final spark of the season in a fury of colors.
Through the continual practice of yoga, a journey that never truly ends, we learn how to take ownership of the transitions that choose us, as well as those we choose for ourselves.
Pose of the Month
Utkata Konasana – Goddess Pose
BENEFITS
Utkata Konasana, more commonly known as Goddess Pose or Fiery Angle Pose has many benefits:
- Stretches your hips, groins and chest
- Strengthens and tones the core muscles
- Strengthens the quadriceps and inner thigh muscles
- Strengthens the shoulders, arms and upper back
- Heats the body and increases circulation
- Prepares the body for childbirth by creating more room in the pelvis
Chronic or recent injury to the hips, legs or shoulders
INSTRUCTIONS
- From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing each other. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.
- Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.
- Breathe and hold for 3-6 breaths.
- To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.
Be Thankful
Be thankful that we don’t already have everything we desire,
If we did, what would there be to look forward to?
Be thankful when we don’t know something,
for it gives us the opportunity to learn.
Be thankful for the difficult times,
those are the times we grow.
Be thankful for our limitations,
because they give us opportunities for improvement.
Be thankful for each new challenge,
they are what build our strength and character.
Be thankful for our mistakes,
they teach us valuable lessons.
Be thankful when we are tired and weary,
because it means we’ve made a difference.
It is easy to be thankful for the good things.
A life of rich fulfillment comes to those who are also thankful for the setbacks!
Gratitude is not only the greatest of virtues but the parent of all others. Cicero
