NeuroOptimize on LinkedIn: #becauselifequalitymatters #mentalhealth #neurooptimize (2024)

You feel you need ‘Wonder Woman’ skills to juggle entrepreneurship and life?This 2-minute mindfulness exercise - what a true game changer for me!Wanna know why? Because honestly, who can’t be calm and collected in a zen corner of the house with lovely ambient music?The real challenge is having it together in the midst of competing priorities and difficult decisions during the day.It’s no secret, I will share the sequence below.🙊But first I want to share something with you that I learned in yoga, actually.💃As a dancer I was used to big, impressive moves on stage or the dance floor.Music and dance were always therapeutic and I felt energized instantly.🧘When I started to practice yoga, however, I understood something new about energy.𝐈𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐜𝐞 𝐨𝐟 𝐬𝐦𝐚𝐥𝐥, 𝐢𝐧𝐯𝐢𝐬𝐢𝐛𝐥𝐞 𝐚𝐝𝐣𝐮𝐬𝐭𝐦𝐞𝐧𝐭𝐬.When in a yoga posture (asana), the tiniest correction can give free way to energy flow.It’s the same with your mindfulness practice.So here is my recommendation:Start with allocating small amounts of time, literally 2 minutes for a mindfulness break.This isn't just about productivity; it's a mindful pause to fuel your soul.So you can:🧠Recharge: Step back, breathe, and renew for sustained energy.🧠Look after your emotional well-being: Address stress by connecting with your thoughts and feelings.🧠Boost your creativity: A refreshed mind breeds new ideas and innovative thinking.𝐓𝐡𝐞 𝐬𝐞𝐜𝐫𝐞𝐭 𝐢𝐬 𝐭𝐨 𝐬𝐩𝐫𝐞𝐚𝐝 𝐢𝐭 𝐨𝐮𝐭 𝐚𝐧𝐝 𝐜𝐨𝐧𝐧𝐞𝐜𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐫𝐞𝐠𝐮𝐥𝐚𝐫𝐥𝐲 𝐭𝐡𝐫𝐨𝐮𝐠𝐡𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐝𝐚𝐲:💭Morning rituals 💭Midday check ins 💭Afternoon pauses 💭 Evening reflectionSo it becomes a habit, it will be part of your behaviour.The easiest way to get centered is through your 5 senses.𝐅𝐨𝐥𝐥𝐨𝐰 𝐭𝐡𝐢𝐬 2-𝐦𝐢𝐧𝐮𝐭𝐞 𝐫𝐨𝐮𝐭𝐢𝐧𝐞 𝐭𝐨 𝐠𝐞𝐭 𝐬𝐭𝐚𝐫𝐭𝐞𝐝: 20 𝐬𝐞𝐜𝐬 𝐞𝐚𝐜𝐡1. Rub 2 fingers together with such tension that you feel the fingertip ridges (touch)2. Rub your 2 palms together and try to notice every little sensation3. Pick an object around you and observe a detail you never noticed before (sight)4. Hear the furthest sound that you can detect (hearing)5. Hear the closest sound that you can detect6. If the previous wasn’t the sound of your breath, connect to your breath now. Notice the rising and falling of your chest or stomach as you inhale and exhaleEngage 3 senses in 6 x 20 seconds = 2 minutes of mindfulness𝐁𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐚 𝐧𝐞𝐰 𝐲𝐨𝐮 𝐢𝐬𝐧’𝐭 𝐚𝐧 𝐨𝐯𝐞𝐫𝐧𝐢𝐠𝐡𝐭 𝐠𝐢𝐠! 𝐑𝐨𝐦𝐞 𝐰𝐚𝐬𝐧’𝐭 𝐛𝐮𝐢𝐥𝐭 𝐢𝐧 𝐚 𝐝𝐚𝐲 𝐞𝐢𝐭𝐡𝐞𝐫.Start here with this small tip and welcome sustainable change.What is your favourite mindfulness technique to get you centered in no time?Share in the comments below.💫 If you tried the above sequence, share about how it felt for you!

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Yoga offers numerous mental health benefits that can help improve overall well-being and support emotional balance. Here are some mental health benefits of yoga:1. Stress Reduction: Yoga incorporates mindful movement, deep breathing, and relaxation techniques that help activate the body’s relaxation response. Regular practice can lower levels of stress hormones, such as cortisol, and promote a sense of calm and tranquility.2. Anxiety and Depression Management: Studies have shown that yoga can be effective in reducing symptoms of anxiety and depression. The combination of physical movement, breath control, and meditation in yoga helps regulate the nervous system, calm the mind, and promote a positive mood.3. Improved Emotional Regulation: Practicing yoga cultivates self-awareness and mindfulness, allowing individuals to observe and acknowledge their emotions without judgment. This increased emotional intelligence helps in developing healthier coping mechanisms, regulating emotions, and managing stressors effectively.4. Increased Mindfulness and Present Moment Awareness: Yoga promotes a focus on the present moment by drawing attention to the breath, body sensations, and the sensations of movement. This cultivation of mindfulness enhances the ability to be fully present, reducing rumination about past events or worry about the future, leading to improved mental clarity and peace.5. Enhanced Self-acceptance and Self-compassion: Yoga encourages self-acceptance and self-compassion by fostering a non-judgmental attitude toward oneself and one’s limitations. 6. Improved Sleep Quality: The relaxation and stress-reducing benefits of yoga can positively impact sleep quality. Establishing a regular yoga practice can help calm the nervous system, promote relaxation before bed, and relieve anxiety or racing thoughts that may interfere with a good night’s sleep.7. Boost in Overall Mental Well-being: The combination of physical movement, breath awareness, and meditation in yoga promotes the release of endorphins and other feel-good neurotransmitters. These neurochemicals contribute to a boost in mood and overall mental well-being.It’s important to remember that while yoga can be beneficial for mental health, it should not replace professional treatment for mental health conditions. If you are experiencing severe or chronic mental health concerns, it’s important to seek guidance from a qualified mental health professional. Fill out our contact form at https://lnkd.in/ePxuvqzy to learn more.

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🌟SELF CARE - What's that look like for you?🌟Self-care is essential for maintaining a balanced and fulfilling life. It’s about taking time out for yourself, prioritizing your well-being, and recharging your mind and body. What self-care looks like can vary greatly from person to person, but some popular practices include yoga, meditation, and exercise.I've recently been to a yoga retreat in Lombok Indonesia which was amazing and I've now made a promise to myself that these kinds of retreats will be an annual occurrence - so fabulous. 📌YogaYoga is a wonderful way to combine physical activity with mindfulness. Whether you’re practicing a vigorous Vinyasa flow or a calming Yin session, yoga helps to strengthen your body, increase flexibility, and promote relaxation. It’s a time to connect with your breath and quiet your mind, creating a sense of inner peace and clarity. (I absolutely love it) 📌MeditationMeditation is another powerful self-care tool. It involves taking a few minutes out of your day to sit quietly, focus on your breathing, and clear your mind. This practice can reduce stress, improve concentration, and enhance emotional well-being. There are many forms of meditation, from guided sessions to silent sitting, so you can find the style that works best for you. (I often find the guided style is great) I personally love Gabrielle Bernstein's meditation. 📌ExerciseRegular exercise is crucial for both physical and mental health as well. Whether it’s a brisk walk, a gym session, or a dance class, moving your body releases endorphins that boost your mood and energy levels. Exercise also helps to reduce anxiety, improve sleep, and maintain overall physical health.If you don't have time through the day - you can fit in a few burpees, or star jumps or whatever to give your body a shake up! 😜📌What Does Self-Care Look Like for You?Everyone’s self-care routine will look different, and that’s perfectly okay. Some people might find time for a hot bath with a good book, while others might prefer hiking in nature or practicing creative hobbies like painting or writing. The key is to find activities that bring you joy and relaxation, and to make them a regular part of your life.📌Why It’s ImportantTaking time out for self-care is not a luxury; it’s a necessity. It allows you to recharge and prevent burnout, ensuring that you can be your best self in all areas of life. When you take care of yourself, you’re better equipped to take care of others and handle the demands of daily life.What do you do for self care? Id love to know. 🧘♂️ -#Inspired_life_with_peggy#inspiringlivestoday#selfcare#mindsetmatters#mentor#successcoach#peggycrane*Image - Lombok Indonesia Yoga Retreat - May 2024.

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“I’m always tired.” “I can’t ever fully switch off.” “I never feel 100%.”I hear these and other similar sentiments so often from my yoga students and others in my professional and personal network. What we’re missing? The right kind of REST. It feels like a melding together of my worlds and experience the past decade+ in the corporate workforce and as a yoga & meditation teacher. Every activity we partake in requires our energy – including our work! Most of us think of rest as napping, taking a day off from exercise, PTO, etc. There are 7 necessary types of rest: 🧠 Mental rest: This is becoming even more necessary as our minds are increasingly “on” 24/7 between home and professional responsibilities, and we’re never fully disconnected mentally. Start with a short mindfulness/meditation practice, or schedule short breaks throughout your day to rest your mind. 🏃♂️ Physical rest: This isn’t necessarily sleep or napping. This could also look like adjusting your workstation to be more ergonomic or starting/ending your day with a yoga practice. 📴 Sensory rest: On average, we look at our phones almost ~100x per day. What if we checked in with ourselves that frequently? We are overloaded with information at all times. Sensory overload can manifest as headaches or light sensitivity, or inability to process information. Consider intentionally limiting screentime or wear noise-cancelling headphones. 👬 Social rest: This applies to both our introverts AND extroverts. Spend time with people who leave you feeling restored, instead of depleted, or schedule time for solitude. 🎨 Creative rest: When was the last time you felt genuinely inspired? Creativity allows us to better problem solve and reconnect to awe. To reconnect with your creativity, schedule time to do nothing (I know it probably sounds crazy to many!) or go outside. ❤️ Emotional rest: Deficit in this can often stem from caring for others at the expense of our own needs. Emotional exhaustion may show up through an inability to connect with your own feelings/emotions, or having “outsized” reactions to situations. Consider journaling or using an emotions wheel to identify which emotion(s) you’re experiencing. 🙏 Spiritual rest: As humans, we are wired for connection and have an intrinsic need to belong to something larger than ourselves – this could be through faith, work and/or personal practices. If you have a spiritual rest deficit, it could show up as inability to find purpose in your work/life and/or feeling disconnected with those around you. Try volunteering or making a list of people and places that help you feel a sense of belonging. Rest/restoration in these areas are essential to our overall well-being. If you read through this list and you identify more than one area of rest deficit – that’s okay and completely normal. Start small and begin with the one you feel the most depleted. What will you focus on? Take care of yourself this weekend and get some rest!

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Are you struggling to balance the priorities of your profession, family, and commitments? If you do find time for yourself, do you struggle to know what types of sessions would support you, to feel nurtured and rejuvenated?You're not alone. In the complex tapestry of professional and personal life, self-care often falls by the wayside. Yet, it's essential for your wellbeing and success. This guide is specifically designed to help you discover nurturing self-care routines to blend into your active lifestyle, your busy schedule, and cater to your unique needs in a more holistic way.These are the practices I like and have found to be most beneficial for my clients who are tired, stressed, anxious and overwhelmed and want to restore their energy. Yin Yoga: A serene practice, Yin Yoga encourages deep, sustained stretches, creating flexibility and a calm mind. It's perfect for those seeking a quiet respite from life's hustle.Restorative Yoga: This form of yoga uses props to support the body, allowing for a deeper sense of relaxation and rejuvenation. Ideal for stress relief and promoting better sleep.Sound Baths: Experience the healing power of sound. These sessions immerse you in gentle, therapeutic vibrations, aiding in emotional and physical harmony.Meditation: A versatile practice, meditation can be incorporated throughout your day. It offers a path to mindfulness, enhanced focus, and a calm demeanour amidst chaos.Journaling: This reflective practice offers a window into your inner thoughts and emotions. It's a powerful tool for self-discovery and stress management.Breathwork: Breathwork techniques focus on the rhythm and depth of your breathing, offering clarity of thought and emotional regulation. It's a simple yet powerful practice for mental and emotional well-being.Flow Yoga: Energize and harmonize your body and mind with Flow Yoga. This dynamic practice creates mental focus and physical balance, ideal for shifting stagnant energy and clearing your mind.Coaching: Collaborate with an embodiment coach to discover and integrate practices that resonate with your unique journey. This personalised approach supports your overall development and goal achievement.Embracing Your Self-Care Journey: These practices are pathways to a more balanced, fulfilling life. They align your lifestyle with nurturing activities, ensuring you thrive in all areas. Self-care is not just a luxury; it's a necessity, empowering you to manage your multiple roles with grace and efficiency. Explore these practices and embrace self-compassion as a key part of your journey, honouring the most important masterpiece: YOU!Which of these practices are most appealing to you, and how can you integrate them into your weekly routine for optimal wellbeing?

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This ONE thing is the difference between turning your work-life into your favourite part of the day and feeling overwhelmed as soon as you switch on your laptop ⬇️Adopting a weekly yoga practices alongside your work schedule.Does this sound like you?👉 You don't even know where to start when you look at your to-do list, and that's even before you checked emails👉 You don't know what your colleagues are working on, because you don't have time to check-in what's going on in their world👉 You take your laptop to every meeting and use this time to do more workIf you answered yes, then it means you haven’t mastered a balanced weekly routine in your workday.Because when you add yoga practices into your workday, you’re able to create space in your schedule, feeling energized every morning and take action to reach your goals 10x faster.Here’s how you shift this:🌱 Practice mindful breathing - make every breath a conscious action. Inhale and exhale, noticing the sound and length of your breath.🌱 When you're working intensely on a task for prolonged period of time, stand up. Walk away from your desk and check in with your house plants. Add few side stretches and twists to bring more movement to your body.🌱 After work, take three exhales longer than inhales and notice what thoughts are in your mind for just a moment and then come back to your breath, following it's natural flow. Sit in stillness and notice sensations in your body.Adding yoga practices in your workday is the FIRST step to have a balanced weekly routine.Are you ready to reclaim yours? My new programme Energy Elevation is the best place to start ⚡ The only investment you need is your time and I have done my best for you to succeed, so now it's your move!Bring energy and action to your weekly schedule, so that never again you feel demotivated or overwhelmed when you look at your to-do list! Sign up here: https://lnkd.in/eXj-9njZ_________________________________________________________________________________Hi, I'm Paulina 👋🏼 Yoga Teacher, Online Business Owner and Process Improvement & System Implementation Specialist 🌱I help Corporate Professionals to find their dream purpose and take actions towards their goal without working long hours and late nights by creating space within their workday to focus on self development, so they put themselves first, feeling in control of their schedule and driving towards success ⚡ ⚡

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Parkinson’s disease (PD) is nothing to laugh at. But that doesn’t mean you can’t laugh with Parkinson’s! At the recent APDA Virtual Parkinson’s Conference, we hosted a delightful session on Laughter Yoga. We moved, stretched, played, embraced our inner child, and practiced guided “Laughter Meditation.” This isn’t yoga in the traditional sense -- no yoga mats or yoga pants required -- it’s called Laughter Yoga due to the breathing exercises, but for the most part, it's just having fun in a very mindful, safe, purposeful way. The energy and joy throughout the session were contagious and if you missed it, you can view the recorded session and start laughing now. Laughter yoga is just one of many wellness modalities that can complement your PD treatment plan and help not only your body, but also your mind and emotional well-being. We offered several of these at the APDA Virtual Parkinson’s Conference and we encourage you to check them out. Even the act of trying something new that is out of your usual comfort zone has benefits, so pick a session or two and see how they feel for you! Seated Moving Meditation: This 30-minute seated moving meditation uses visualization prompts focused on soft easeful movements connected to our breath. Together we stretched and centered our bodies through core integration, lengthening our muscles while having a lot of fun. Try it today! Fun With Music & Rhythm: During this session, two experts in music therapy demonstrated how to harness the power of music to organize our brains and coordinate our movements through rhythm. Bang a drum, stomp your feet, and give music therapy a try! Storytelling: A Heart-to-Heart Connection: Whether raucously humorous, poignant, or even sad, stories bring an understanding to our life experiences and create a bond between tellers and listeners. In this uplifting and fun session, a professional storyteller presented two tales and taught us how to how to tell our own life stories. A Guide to Meditation & Mindfulness: Meditation and mindfulness can relieve stress and anxiety as well as increase the ability to enjoy the present moment. In this session, we discussed the foundational principles of mindfulness and meditation and provided the opportunity to practice meditation together. It’s a great way to learn more if you’ve never given mediation a try. Leslie A. Chambers, President & CEOAmerican Parkinson Disease AssociationSee the full Conference playlist 2024 APDA Virtual Parkinson's Conference https://lnkd.in/ezZkpRxFCalendar of Upcoming Programs and Events | American Parkinson Disease Association (apdaparkinson.org)#parkinsonsdisease #laughteryoga #parkinsonsprograms #seniorcare

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Downward Facing... Donut?Ever caught yourself in the middle of a yoga pose, daydreaming about that glazed treat? It's not just about the sweet cravings; it's the universe's way of saying balance is key!Have you ever finished a yoga session and felt like you've not only stretched every limb but also taken your mind on a first-class retreat? That's not just endorphins talking; that's the magic of the mind-body connection! Let's dive deeper into this enchanting realm.🤸♀️ The Mind-Body Tango:Yoga isn't just about nailing that pretzel pose. It's a dance between the mind and body. Every stretch, every breath is an invitation to be present. And guess what? Mindfulness is the RSVP to that invite!🎁 Gifts of the Mat:✅ Flexibility of Body & Mind - Sure, touching your toes is cool, but how about stretching your patience or flexing your compassion?✅ Strength & Resilience - Those planks? They're not just toning your abs, they're building your mental grit.✅ Balance & Equilibrium - Balancing poses teach us to find stability amidst life's wobbles.🔥 Hot Take: Yoga is the physical embodiment of mindfulness. It's mindfulness in motion!🍵 Sip on This:Pair your yoga with a side of meditation. As you roll up your mat, take a moment to sit, breathe, and sip on some mindfulness. Imagine your mind is a cup of tea, let it steep in the present moment. Ah, refreshing!📚 Did You Know?Studies have shown that combining yoga with mindfulness can significantly reduce stress, anxiety, and even symptoms of depression. It's like a spa day for your soul!🎉 #SelfCareSunday Challenge:Today, gift yourself 10 minutes. 5 minutes of gentle stretching and 5 minutes of mindful breathing. Notice how you feel. Drop your experiences in the comments!💌 Parting Wisdom:When life gots you stressed, remember to come back to your breath, your body, your present. Yoga and mindfulness aren't just practices; they're invitations to a fuller, richer experience of life.So, lovely souls, unroll that mat, unfurl your mind, and dive deep into the beautiful dance of being. And remember, self-care isn't selfish; it's self-love. 💖P.S. If you're reading this and haven't stretched today, consider this your loving nudge. Go on, your body and mind will thank you! 🌼🙏Ready to elevate your #SelfCareSunday? Share this post with your tribe and spread the love! 🌍❤️🧠🌿

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Finding Balance.I've always been interested in finding natural ways to feel my best, and share what I've learned with others. From being an Army Medic to getting a degree in Health Ed., then about 13 yrs ago I became a yoga teacher. I try my best to live authentically, and practice what I "preach" - well, teach. No, I'm not one of those bendy folks, I teach and practice gentle, adaptive yoga, it's still very much yoga, but without extra strain on knees and neck, and more focused on flexibility and mindfulness benefits. I've been teaching mostly chair yoga (for people who don't wish to get down onto a mat). Over the past few years since moving to a place that did not inspire my daily hikes in nature to complement my yoga practice, I've noticed a decline in my health. So I decided it was time to take a deeper look at what I could do besides amping up my own personal yoga practice. I decided to take the certified personal trainer course (through NASM) that I've been contemplating taking for years; I wanted to help others with it initially. I kept putting it off because I didn't belong to a gym, I am in no way what people would consider a "gym rat," nor do I think of myself as athletic. After diving into this course, I realized how many benefits there are to getting enough cardiovascular exercise...and I was getting pretty close to zero minutes of cardio on a daily basis - yikes! The recommended amount is 150 minutes a week of moderate intensity. I found it inconvenient to walk in my neighborhood so I found a stationary bike for next to nothing, and popped on that thing every morning for a very slow, yet sweaty 15-20 minutes at first. I found that if I didn't get that in first thing in the morning, I wouldn't do it. After a few weeks, I noticed that my mood started to pick up throughout the day and I had more energy. I added a few more minutes every week to my stationary bike routine (and found it to be a perfect time to check emails and social media). Now that it's not a million degrees outside, I am finding nearby parks to walk around in the evening too. My two cents on the take away - take a good look at what needs to be balanced out in your life, we are always in-flux, right? Find ways to get in a bit more movement and have fun doing it, then let the momentum take you safely, slowly and steadily down the path toward a healthier you.According to NASM, here are some of the proven benefits of cardiovascular exercise:~Stronger heart~Enhanced cardiac output~Reduced risk of heart disease~Lower resting heart rate~More efficient breathing~Thicker cartilage and bones with weight-bearing aerobic exercises~Increase in lean body mass~Reduced cholesterol levels~Reduced blood pressure~Improved mental alertness~Reduced tendency for depression and anxiety~Improved ability to relax and sleep~Improved tolerance to stress~Reduced risk of obesity or diabetes mellitus**Always check with your doctor before beginning any exercise routine!