Module 3.

Staying Present.

 

Module 3.

This module I want you to come into the present moment. And do your best to stay there! So many of us feel tired all of the time and part of that is the mind clutter. It’s the busy mind that never stops thinking. And if you spend a bit of time noticing your thoughts you will realise that most of your thoughts are not about the present moment – they are about the future or the past.

Your yoga practice will help you step into the present. While you are busy in downward facing dog it is hard to think about much else!

How do you stay present? 

 
 
 

Week 3 Yoga Class.

This module’s class is a Core Yoga class. It combines some of the Vinyasa poses that we have already covered plus some classic Pilates poses to strengthen the core. A strong core is important for functional strength, keeping a healthy lower back and for emotional resilience. Plus you tend to stand taller if you have a strong core! 

Some of the things we cover in this class are:

  • Ujjayi breath

  • Easy Sitting

  • Pelvic Placement

  • Hip Rolls

  • Spinal Rotation

  • Pointer Dog

  • Downward Facing Dog

  • Spinx/Cobra Pose

  • Plank

  • Tricep Push-up

  • Ab Preps

  • 100’s

  • Toe Taps

  • Rolling like a ball

  • Child’s Pose

  • Some basic stretches

  • Relaxation

If you have any questions please ask them by emailing me at hello@emmapolette.com and I will answer them ASAP. This is a reminder that there is no longer a Q&A call in this program.

 
 

Week 3 - Mindfulness

It’s true – yoga is a moving meditation and it’s a great way to add meditation into your life. Who doesn’t love the relaxation part at the end of the yoga class? However, adding a dedicated meditation practice into your routine can make huge changes for you and your life!

Mandy Ingber, yoga teacher to the stars, says in her book Yogalosophy, “Most of our thoughts tend to be repetitive and can be categorised as one of the following: worrying about the past, planning for the future, listing and judging. A very basic form of meditation is to notice what type of thinking you are doing and simply label it then bring that attention and awareness back to the breath”.

I love this because it makes the act of meditation very simple. Most of my clients have one of 2 objections to starting meditation (and sometimes they have both):

  1. I don’t have time!

  2. I won’t be able to do it right!

Once you’ve started a meditation practice you will realise 2 things:

  1. Just giving yourself 5 to 10 minutes most days will free up your mind from worry and stress and help you become more productive throughout the day. You will gain time!

  2. There is no “right” way to meditate, just as there is no “right” way to live your life. I really love this article all about how meditation experts “break the rules” to customise their meditation experience so it works for them.

Some of the known benefits of meditation are:

  • Reduced blood pressure

  • Decreased stress-related conditions such as heart disease, asthma, insomnia & digestive issues

  • Can help to increase healing

  • Boosts intelligence

  • Slows ageing

How to meditate: It can really be this simple. Choose a comfortable upright position where your back is supported. Use the timer on your phone or a kitchen timer and set it to 5 minutes. Or you can choose some favourite music (instrumentals are best). Take a couple of deep breaths to get ready and then allow your breathing to become natural and effortless. Pay attention to your breath. You can count your breaths or say to yourself “breathing in and breathing out”. As soon as you’ve noticed your mind has wandered off and you aren’t paying attention to your breath anymore gently bring your attention back to the breath.

I use this same premise for my whole life. I try to eat well, meditate daily, exercise regularly and minimise alcohol consumption. When I notice I am not where I want to be with one of these, I simply let the bad habit go and come back to where I want to be. This practice has helped me to greatly reduce my stress levels by increasing my acceptance of both myself and other people.

 

And if you would like more info on meditation then check out this webinar I gave on the topic.

Week 3 Homework

For your homework this module I would like you to try meditation for the next 7 days. I love the website (or app) called Calm.