Tag: mastery

Mastery is the ability to focus deeply on a compelling area of personal development and having the courage to pursue that course until you make it an intrinsic part of who you are.

Five Breathing Exercises for Balancing Your Life, Your Mood and Your Relationships

Written by Maria Connolly. Posted in Controlling Stress, Health and Wellness, Life Skills, Mindfulness.

Did you know that how you breathe reveals how you’re living your life? The ebb and flow of life consists of taking in and giving out or controlling and letting go. Isn’t that what breathing is like too?

How would you describe your quality of life? Smooth, balanced and rhythmic? Or is it a wild up and down rollercoaster ride? Perhaps you fall somewhere in between? Science has proven that there’s a definite link between tension or relaxation and the rate and depth of your breathing.

Do you carry an excessive amount of tension without even realizing it? Do you commonly have cold hands and feet even when you’re in a room-temperature environment? Do you have clammy hands because of an adrenaline release? Are you stiff in the morning and do you have excess wrinkles on your face because you’re always tense? Do you chronically feel tired? Have headaches, stomachaches and backaches? Do you always strive for perfection? Are you accident-prone? All of these are indicators that your body is too stressed.

Your body is not designed to always be uptight, to be out of balance. This excess tension will, in time, break down your health and spirit. Consciously using breathing techniques can break this pattern of stress. When you feel foggy and tired, use the following breathing exercises to clear your head, until you feel energetic yet calm.

Breathing Exercise 1

Stand up. Relax your knees.
Place your hands on your upper thighs.
Bend from the crease between your legs and torso.
Inhale deeply through your nose.
Exhale forcefully through your mouth while pulling your navel back toward your spine.
Push all the air out of your lungs.
Repeat.

Breathing Exercise 2

Stand up with your arms above your head.
Rhythmically jump up and down like you’re jumping rope.
As you jump up, inhale quickly.
As you land, expel your breath with a “huh.”
Start with a half-minute session.
Gradually increase the duration for each session until you achieve five minutes.
Stop and return to breathing normally.

Breathing Exercise 3

Stand up.
Inhale through your mouth as you raise your arms above your head, stretching for the ceiling.
Go up on your tiptoes.
Reach even higher, inhaling all the way.
Release.
Go limp, bend from the waist and let your head and arms dangle at your side as you exhale vigorously.
Stop and return to normal breathing.

Breathing Exercise 4

Take three long deep breaths.
Keep your focus by saying, “breathe in slowly, deeply”.
Exhale thoroughly.
Keep your focus by saying, “Breathe out fully, smile, feel peace”.
Repeat.

Breathing Exercise 5

Do the yoga alternate nostril breathing exercise.

Exhale completely, using both nostrils.
Press your finger against your right nostril, closing it completely.
Inhale slowly and smoothly through the left nostril only.
Hold that inhaled breath for a few comfortable seconds.
Then close the left nostril and exhale through the right nostril.
Hold while comfortable.
Inhale through the right nostril only.
Release your left nostril and close off the right.
Exhale through the left nostril. Hold.
Keep switching between left and right nostrils as you inhale and exhale rhythmically for a total of 10 to 15 sets.
Go back to breathing through both nostrils.

Do you feel like you’ve created a new awareness by increasing your ability to breathe mindfully? I’d love it if you’d come to my Facebook Page and tell us your wins so we can encourage each other to keep going.

As a heads up, there are still other wellness indicators that we’ll discuss in the future. But why wait? Take the 7-Point Body Wellness Assessment today and get a jumpstart on making the coming New Year the best one yet. Click here to download your free copy.

Breathe Your Way to Wellness With the Yoga Alternate Nostril Breathing Technique

Written by Maria Connolly. Posted in Controlling Stress, Health and Wellness, Life Skills, Mindfulness.

Do you find that you don’t appreciate the little experiences of each day as much as you should, whether it’s a pleasant conversation, a delightful meal or a spectacular sunset? Don’t you owe it to yourself to savour these gifts? We can all create greater appreciation and connection with our world by slowing down and becoming more aware. Connecting our appreciation with our breathing is an excellent way to do this.

In my last post I shared some breathing exercises for you to try. Do you find that you forget to deeply breathe for days on end? It’s not unusual that your mind gets busy with day-to-day concerns and that it has trouble quieting down. One thing I’ve found to be very helpful is to leave visual reminders throughout your home, car and office. It could be as simple as coloured dots strategically placed to catch your eye and remind you to slow down and breathe. Or you could use fashionable wall art, signs, or shelf decoration that remind you to breathe.

Rather than worrying about the past or the future, learn to be present in the moment.

Use breathing to achieve awareness. Practice cueing your breathing process throughout the day in a variety of good and bad circumstances (cooking a meal, travelling to work, talking with a co-worker). Breathing in reminds you to open yourself fully to the experience, to how you feel, what you’re thinking, and how you’re reacting. Breathing out lets the tension, worry, and anxiety flow away. The next inhalation opens you again.

You can counteract emotional distress, fear, grief and anxiety by simply learning to breathe through the experience. It doesn’t matter if the strong emotion is caused by something real or imagined. What you perceive or believe in your mind manifests in your body in a physical way. You become tense, and tension affects your ability to think clearly, act rationally, breathe deeply and relax. Tension also causes pain, anxiety and panic. Shallow breathing serves in a self-protective function – that of cutting off a feeling you don’t want to handle. On the other hand, if you can learn to release your strong emotions through breathing awareness, you can break the negative, destructive power of these strong emotions. The conscious use of breath is a valuable tool in learning to express emotions appropriately.

Today I’d like to teach you how to do the yoga alternate nostril breathing, which will significantly enhance your emotional wellbeing. Involving both nostrils allows your body to become balanced. But first you must increase your awareness of imbalanced breathing so you can bring it back into balance. I encourage you to do this exercise in short practice sessions daily.

Exhale completely, using both nostrils.
Press your finger against your right nostril, closing it completely.
Inhale slowly and smoothly through the left nostril only.
Hold that inhaled breath for a few comfortable seconds.
Then close the left nostril and exhale through the right nostril.
Hold while comfortable.
Inhale through the right nostril only.
Release your left nostril and close off the right.
Exhale through the left nostril. Hold.
Keep switching between left and right nostrils as you inhale and exhale rhythmically for a total of 10 to 15 sets.
Go back to breathing through both nostrils.

Your body really does know how to heal itself if you provide it with the balance and harmony it needs. Breathing is a primary method for correcting any disharmony. Learn to listen to what your body is telling you as it attempts to regain balance. Responding to those messages and you’ll feel more centered and at peace as you learn to accept your limitations and be forgiving of yourself and others.

More than creating greater satisfaction in life, proper breathing can increase your concentration, assist you to tune into your deeper, creative self, AND make you physically, emotionally and mentally healthier. Are you ready to feel a greater connectedness with your family, friends, community, and the Earth? Contact me and I’ll support, coach and hold you accountable as you create the deeply meaningful life you crave.

Tap into the Powerful Anatomy of Breathing to Promote Better Health

Written by Maria Connolly. Posted in Health and Wellness, Life Skills, Mindfulness.

Air is the first food of the newborn. ~ Edward Rosenfeld

Does it seem strange that we need to learn how to breathe properly? Don’t we breathe naturally from the moment we’re born? And we couldn’t quit, even if we wanted. If we hold our breath, our bodies force us to gasp for air. If we’re deprived of it for only a matter of minutes, we suffer.

So can there really be a right or wrong way to breath? Is there a way to harness your breathing to create a greater connection with your world as you release stress and tension? Could stress relief simply be a breath away? Why is it vital that we stop taking our ability to breathe for granted?

To answer these questions, let’s consider how breathing promotes better health…

With each breath of clean air, the diaphragm and other muscles pulls the chest cavity down while elevating and widening the rib cage, thereby creating a larger area for the lungs to expand fully as they pull in oxygen. Your red blood cells absorb this oxygen and transport it via your blood stream to every cell in your body. As these oxygen-rich cells travel through your system, there are countless chemical interactions that result in giving you greater energy and mental clarity.

The problem is that aspects of a modern lifestyle restrict our daily breathing process. What are some of these?

Pollution

Our environment may be polluted by toxic elements from car exhaust, industrial pollution, off gassing of chemicals like formaldehyde in the rugs and furnishings in our homes. Another problem is the self-imposed pollution of smoking tobacco.

Lack of Oxygen

Our homes are so tightly sealed up for the winter that there’s little air exchange, so we’re not getting an adequate supply of fresh oxygen. We wear restrictive clothing or have poor posture that doesn’t allow us to breathe deeply.

Restrictive Emotions

We carry harmful emotions that restrict our airflow such as anger, fear, anxiety and grief. Breathlessness can be caused by anxiety.

What do these restrictions to our anatomy of breathing do to your health?

Your metabolism slows down.
Your brain can’t function optimally, producing brain fog.
Your organs are starved of oxygen reducing their function and the quality of your life.
The elasticity of the lungs diminishes causing shallow breathing.
Relationships suffer because you become short tempered, irritated, and on edge.

How can enhancing the anatomy of breathing promote better health?

Just ask any pregnant woman in labor or athlete who wants to excel at their sport if they benefited from learning how to breathe in a more focused way. They will resoundingly answer “Yes!” Breathing isn’t just for critical times like these. It’s important for everyone to create an awareness of how we are breathing every day. How do we do that?

There are two main ways to incorporate healthier breathing techniques…

Practice proper posture. Throughout the day we do many things that restrict our breathing, such as slouching. The solution is to strengthen the core muscles of the abdomen, buttocks, thighs, and genital region. Also concentrate on keeping your shoulders rotated up and back, opening up the chest and bringing the spine into alignment.

Periodically expand your lungs to their fullest capacity. Do this exercise while still in bed every morning. Then again numerous times throughout the day as you’re either sitting or standing. Remember to breathe through your nose.

Exhale slowly, as you pull in your belly muscles.
Inhale slowly as you expand the abdomen.
Continue inhaling as you expand your rib cage.
Continue inhaling as you feel your collarbone lift.
Pause briefly, without holding.
Exhale in reverse order slowly. Release the shoulders, relax the chest, tighten the belly.
Do as many times as is comfortable.

Practice breathing so the inhalation and exhalation are of equal duration. Next, push the exhalation to become a little longer. The more you practice, the greater your awareness will become. Do you wish there was someone guiding you toward greater mindfulness in your life? Contact me and we’ll discuss your heath goals and how you can achieve them.

Healthy breathing is just one indicator of your wellness. There are seven to keep in mind if you want to perform at your peak. If you haven’t taken the 7-Point Body Wellness Assessment yet, click here to download your free copy.

Choosing Gratitude – The Recipe for a Happier, More Meaningful Life

Written by Maria Connolly. Posted in Health and Wellness, Life Skills, Mindfulness.

“When you realize there is nothing lacking, the whole world belongs to you.” ~ Lao Tzu

Your feelings are your choice. You can choose to feel down or you can choose gratitude, which opens your world to peace, happiness and health. Gratitude means being continually mindful of how much you’ve been given. To say you’re grateful doesn’t mean everything in your life is great all the time. It just means you can see the goodness. Yet, because our brains are hardwired to track danger and potential challenges, we aren’t primed to notice the beautiful things around us. Instead we take things, ourselves and others for granted.

It’s easier to be grateful when things are going well. But it’s harder to stay open to gratitude during depressing times, tragedies and challenges. (When the attack on Paris happened I felt so sad and powerless against the enormous tragedy. At the same time, I felt deep gratitude and blessing for how the world came together to show solidarity toward France).

What happens when you withhold gratitude?

You’re more subject to depression and affliction.
You experience greater wear and tear when life brings challenges.
You naturally focus on what’s bad and hard.

On the other hand, what are the benefits of choosing gratitude?

Gratitude shifts your focus from what you think your life lacks to the abundance you already have.
Gratitude makes you happier and more resilient.
Gratitude strengthens relationships.
Gratitude improves your immune system and your health.
Gratitude reduces stress and depression.
Gratitude increases determination, optimism and energy.
Gratitude makes reaching your personal goals more attainable.
Gratitude puts situations into perspective so you don’t complain or stay stuck.
Gratitude lessens panic and opens up your thinking of new solutions as you see what’s still working for you.
Gratitude helps you learn to love and accept yourself as you are.

Feeling gratitude is good. Expressing gratitude is better. Dr. Emmons, author of the book, “Thanks! How the New Science of Gratitude Can Make You Happier” found that practicing gratitude can increase your happiness levels by 25%. This means your natural happiness set-point becomes, and is sustained at, a higher level regardless of outside influences.

What’s the first step in becoming more grateful? First you must learn to recognize what you’re grateful for. Try this gratitude exercise: 1) Imagine losing the things you take for granted – your home, a relationship, your senses such as hearing and seeing, your ability to walk. How does that feel? 2) Now, imagine getting each one back again. Fully experience the gratefulness wash over you.

Next, learn to acknowledge and appreciate the goodness in your life by daily journaling a gratitude list. Here are 12 suggestions for how to do that…

Open your mind by attaching appreciation for everyone you contact daily.
Get a beautiful journal and pen to record your special gratitude list.
Commit to a regular time each day to write in your gratitude journal.
Write 10 different things you’re grateful for and describe how they make you feel.
Close your journal and breathe deeply as you center yourself in your feelings.
Be amazed at all the goodness you’ve been taking for granted.
Reframe every negative into a positive.
When something bad happens, think, “What can I learn? When I look back on this moment, what will I be grateful for?”
Give one genuine compliment daily by specifically saying what you appreciate about someone or about what they’ve done.
Ask someone to share your appreciation. For example, “I think this sunset is gorgeous, don’t you?”
Cultivate humility to let gratitude in…accept that you need others to make your life complete.
Allow yourself to be human. If you miss a journaling day, do it the next.

Gratitude is a powerful emotion for both the giver and the receiver. Yes, you must receive gratitude from others, as well as, give it. In doing so, you gift the giver with feeling capable, needed and valued.

It doesn’t happen over night but you can learn to become aware of and acknowledge everything you receive, whether good or bad, with gratitude. Contact me if you’d like to work with me in person or over skype to learn to live a more grateful and embodied life.

Supercharge your Power of Concentration by Learning How to Focus Better

Written by Maria Connolly. Posted in Controlling Stress, Health and Wellness, Life Skills, Mindfulness, NLP, Private Practice Advice, Somatic Coaching.

Are there times when you struggle to focus on the task at hand? Perhaps that’s because there’s too much going on in your attentional field. What’s that? It’s a term used to describe everything within your attention span – your thoughts, emotions, physical sensations, sights and sounds around you. Right now your attention is on the website reading this, but you may at the same time be distracted by other things like the mug of tea you’re sipping, the sound of your child or pet in the background, the thoughts of a deadline looming later today.

Focus is the ability to attend to internal cues (what’s going on inside of you, your feelings and thoughts) and external cues (what’s going on around you, like the knock on the door) in your attentional field. In all areas of life, whether you’re giving a presentation at work, having an important conversation with your spouse or training for a marathon, in order to excel you need to be able to focus.

What can you do to learn how to focus better? Here are two main skills you’ll need to master:

In order to tap into the tremendous power of concentration, determine what the relevant cues to the task at hand are and learn to focus only on them. We learn to selectively focus on or block out cues every day, otherwise the background noises and activities would drive us crazy.

Think about a star ball player. He must be in tune to his technique, his opponent, the score, the referee, the coach, and time remaining on the scoreboard, to name only a few cues vying for his attention. What would happen if his focus shifted to the pretty girl in the bleachers? He, in all likelihood, might miss the ball flying towards him. Hence at this point and time, that pretty girl would be considered a performance-irrelevant cue that must be ignored.

So the second skill for achieving better focus is determining what the performance-irrelevant cues are so you can ignore them as you strive to excel. These would be anything that would hurt your performance when you must accomplish a task.

There are two types of harmful cues that you’ll encounter:

Interfering cues are those that directly hurt your performance such as negative thoughts, anxiety, and concern over what others think.

Irrelevant cues are those that distract you from an effective focus including what restaurant you’ll go to tonight, the project that you must finish by tomorrow, or that pretty girl in the bleachers.

Each of us has a different dominant focus style, which is what we default to under stress. We pay attention in two distinct ways. These two focus styles are…

Internal-focus style. These people are totally and consistently focused during a specific activity like a presentation, a practice session or a competition. They need to keep their focus narrow, thinking only about their performance all the time. The down side of this intensity is that they also tend to be easily distracted by their surroundings.

External-focus style. These people only focus on their specific activity when they’re about to begin the event or competition. They function better by taking their mind off of the activity at all other times, because they tend to over-think, becoming negative, critical, and anxious. For them to excel, they must focus on other things when they’re not actually performing.

Neither approach is right or wrong. The important thing is identifying your focus style and utilizing it to improve your powers of concentration. If you’re trying to force yourself to adopt a style other than your own, you’ll find that under pressure you’ll revert back to your normal style and that could really throw you off your game.

Would you like assistance in utilizing your personal style to excel at everything you do? We can work together in person or via Skype. Please contact me and I’ll be happy to help you identify your weakness and learn how to tap into your strengths.

A good place to begin is by taking my 7-Point Wellness Assessment. You can download your free copy by clicking here.