Breathing through the right or left nostrils gives different effects.
increases heart rate, increases verbal performance, stimulates left brain, increases rate of blinking
Left Nostril decreases heart rate, increases spatial performance, stimulates right brain, reduces rate of blinking,
- Retaining the breath after the inhale while keeping both nostrils gently closed.
- Extending the exhale longer than inhale
- Cessation of breath after the exhale, with only one nostril closed
- Mental Nadi Shodhana. Mentally instruct the breath to come in and out through alternating nostrils. Can even visualize breathing in from one far away place and breathing out to another far away place (Mt. Everest (Inhale), African plains (Exhale))
Using a bolster and two blocks. Great for prenatal as well. Explore other reclined yoga poses using props.
|Inhale open to Goddess arms|
|Exhale, bring arms in
Do 10 sets moving with the breath
|Inhale, lengthen legs and extend arms|
|Exhale, bring right knee to chest|
Do 10 sets each side
Journaling allows people to clarify their thoughts and feelings, thereby, gaining valuable self-knowledge. It’s also a good problem solving tool. Journaling about traumatic events helps you process them by fully exploring and releasing the emotions involved and by engaging the hemispheres of the brain in the process, allowing the experience to become fully integrated in one’s mind. The health benefits of journaling have been scientifically proven.
- decreases symptoms of asthma, arthritis and other health conditions
- improves cognitive functioning
- strengthens the immune system
- counteracts the negative effects of stress
Steps to Journaling Successfully
- Buy a journal. This may seem simple but what kind of journal you purchase is important. Blank pages versus lined pages or perhaps even journaling on your computer. There are many on-line options. Use your book to reflect your creativity or go with function first.
- Set aside time. One of the most difficult of parts of journaling. It’s important to block off about 20 minutes each day to write. Is it the morning you prefer to start you day or in the evening, to wrap up the day. And maybe the only time you have is during a lunch break. Take whatever time you get.
- Begin writing. Don’t think about what to say, just begin writing, and the words should come. If you really need help, here are some topics you can begin with:
– dreams, possible purpose in life, childhood memories and feelings surrounding them, where you would like to be in two years, best and worst days of your life, if you could have three wishes, what are you grateful for……..
- Write about thoughts and feelings. As you write, just don’t vent. Write about your feelings, but also about your thoughts surrounding the emotional events. Relive events, and try to construct solutions and ‘find the lesson’.
- Keep your journal private. If you are worried that someone else may read it, you may self-censor and you won’t achieve the same benefits from writing. Lock away the book or if using a computer, password protect it.
- Aim to write at the same time each day
- Reread the entries
- Notice patterns in your writing
- Writing for 20 minutes is ideal but if you have only 5 minutes, use it.
- If you skip a day, or 3, just keep writing when you can
- Don’t worry about grammar or neatness
- Try not to self-censor, let go of ‘shoulds’ and just write what comes.
Feedback and Evaluation of Series
I will post your comments and feedback in May. Thank you for sharing both here on the Blog and in class. I look forward to seeing all of you in my classes and in future series and workshops. Stay tuned for more information.