Blog | St. Louis Corporate Yoga

Common Mistakes When Starting Your Meditation Practice

Learning to meditate will add tremendous benefits to your life. Learning how to control your mind can is a difficult task and you need to have the discipline and patience to build up your practice over time.

Many people give up meditation after a few days. Please avoid committing some of the common mistakes while practicing meditation.

Here are the 5 common meditation mistakes:

1) Expecting too much too fast

Here is the truth: you cannot expect dramatic results from meditation just after a few days of practice. It is a well-known fact that meditation offers great benefits for your mind and body and you should adopt a systematic method of approach to make all these aspects a reality.

Do not get overly excited about meditation just to give up after a week. Also, don’t expect miracles after a few days – a regular practice is absolutely essential. Getting frustrated or impatient is quite natural for all beginners. The best solution is to keep on practicing in a daily manner.

2) The proper environment is crucial

An improper environment will cut your meditation session short and distractions will make you feel frustrated. Please select a suitable environment to practice meditation and the place that you select needs to be free from all types of distractions as well.

If you are practicing at home ask your family members to respect your wish for a few minutes of quiet “me-time”. It is advisable to select a soft, supportive and serene place that is ideal for various activities like sitting or lying down. Your clothing also deserves great attention – wear only comfortable clothing. All these aspects will make your meditation truly enjoyable.

3) Switching among various meditation techniques

Choose one meditation technique to start with and stick with that method without getting worried about other methods. Some people try out a method for a few days and they will switch over to another method immediately after that. This will not deliver the desired results.

In case that particular method does not deliver results after you have made determined efforts, there is nothing wrong in selecting a more suitable method. The bottom line is that you should not get too experimental.

4) No consistent practice

If you practice irregularly, achieving the desired results will become a distant reality. In order to get maximum benefits out of meditation, you should meditate in a daily manner and practicing meditation should be made an integral part of your daily routine.

Those people, who are really serious towards meditation, will always consider it as a mental hygiene practice. Quitters will never win and winners will never quit. You should not quit practicing after a few days and it can be said without an iota of doubt that regular practice is absolutely essential to reap the real rewards associated with meditation.

5) Selecting an unsuitable meditation technique

Developing a consistent meditation practice can be extremely difficult if you select an unsuitable technique that will take a long time to learn and master. Please choose the most suitable method for YOU – one that will keep you relaxed and comfortable.

Avoid these five common mistakes to make your meditation session enjoyable and rewarding!

Different Schools Of Meditation

Throughout the hundreds if not thousand years that meditation is practiced many different meditation styles were created. The fundamental principle of reflection and quiet thought to achieve a state of rumination remains the same even though different schools of meditation make use of different techniques.

Let’s look at the major meditation styles: Taoist meditation, Zen meditation, Buddhist meditation, Vipassana meditation, Transcendental meditation and Mindfulness meditation.

Taoist meditation

Taoist meditation bears great resemblance to Buddhist system and this school of thought can be described as extremely practical in comparison with contemplative traditions that originated in India.

The underlying theory of this meditation is generation, transformation and circulation of inner energy. When a person becomes successful in achieving this stream of energy known as ‘deh-chee’, it can be utilized to promote longevity and better health according to the discretion of the person involved.

Beginners will be taught breath and navel meditation during the initial stages and it can be described as one of the oldest methods. Natural flow of breath in the nostrils and, expansion and contraction of the abdomen can always be associated with this method and your focused attention and one-pointed awareness will get improved significantly as well.

Zen Meditation

Zen meditation will advocate the importance of sitting in various positions and you will come to learn how to close your mind to thought and images as well.

Your heart rate will become slower and the intensity of your breathing will come down as well. As a resultant factor, you will get into a meditative state and your thought will become isolated.

You will be aware of the present moment only and thoughts about the past and future will not haunt you. In a nutshell, Zen meditation will guard you from the constant chatter of the subconscious mind.

Buddhist meditation

This type of meditation will provide you complete control over your mind and a natural balance between your mind, body and soul will become a reality. Buddhist meditation will make you completely aware of your physical body and every movement your body makes.

Buddhist meditation is an extremely disciplined practice and you should practice it in a daily manner to bring maximum benefit to your mind, soul and body. Fear will not find a place in your mind and you can always expect better concentration and focus with this method as well.

Vipassana meditation

Though Buddha was the chief architect of Vipassana meditation, this meditation is not confined to individuals with a Buddhist background. This method will teach you the best way of healing the body and mind and it is being achieved by removing toxins and other forms of impurities through the process of cleansing. You need to seek professional assistance to achieve the utmost level of purification and rumination through this method.

Transcendental meditation

This practice can be described as a simple and easy method to learn and practice. At the same time, transcendental meditation will bring tremendous practical benefits to all areas of life. You will come to know how to rest your mind and body and also alleviate tiredness and stress in a natural manner.

With the help of transcendental meditation, you can reach a state of rumination in an uncomplicated manner. You do not have to allocate specific time and place for practicing this meditation and it can be practiced in your home, bus or in any place according to your own preference. This meditation is a great choice for nearly everybody.

Mindfulness meditation

Mindfulness will teach you how to remain alert and mindful towards whatever you do and you will always have better awareness about your surroundings and diverse situations. As a result, you will enjoy a relaxed body and nervous system.

This method became very popular in recent years as it can be applied to every aspect of life including eating and exercising. It will train your mind to be aware of your surroundings in the best possible way.

Which particular meditation do you practice? Please share in the comment box below!

The Art Of Silence: Meditation

In a fast-paced corporate world, many people are seeking a way to get away from all the stress and relax. Maybe you have this wish, too. Meditation (a method to obtain a level of deep relaxation) is one way to find inner peace and tranquility. This is why we might add meditation practice to our corporate yoga classes at St. Louis Corporate Yoga – depending on the wishes of the company we work with.

You might think of monks sitting in crossed-leg position and reaching states of bliss when you think of mediation, but there are many ways to meditate. There are many ways to reach a meditative state – you might need to try out a few methods to find your favorite pathway. One thing to remember is that there are no right or wrong ways to mediate – this judgmental attitude would defeat the purpose of the whole exercise. Practice and exploration will help you finding ways that feel right for you.

Meditation is associated with many religions, but you don’t need to be associated with any particular religion in order to meditate. You might want to explore different methods to find a form that feels most comfortable for you.

One common method includes repeating a sound or word, called a mantra. Other forms of meditation involve focusing on a visual image, such as the flame of a candle or a symbol. Other meditative techniques involve breathing and physical movements, such as yoga and breathing exercises.

Many mediation techniques help you clear your mind of the constant thoughts that normally run through the mind. In reducing or eliminating these thoughts, one can reach a state of deep mental relaxation that is associated with meditation.

The two primary approaches to meditation are: concentrative meditation and mindfulness meditation. Both forms are useful, and one is no better than the other is. It is your personal preference to choose your favorite or better yet – you can always try both.

In concentrative meditation, the practitioner focuses on breath, an object, or a sound (mantra). In mindfulness meditation, the practitioner sits quietly and “observes” everything in the environment, including thoughts, sounds, smells, and more.

In mindfulness meditation, you practice not reacting to the environment (both internal and external), which can lead to a greater ability to act in a non-reactive way in daily life. Just imagine how many conflict situations could be avoided if we act less reactive and more pro-active in the office or at home.

It is not just mental benefits that result from meditation. Look at these rejuvenating physical benefits: increased heart health through relaxation, lowered cholesterol and blood pressure, and a more youthful feeling. The mental benefits of meditation include: an increased sense of well-being, decreased anxiety and depression, and emotional stability. Those with physical or mental health conditions should consult with a health care professional before beginning a mediation practice. If you feel comfortable you might share your condition with your corporate yoga instructor, too so she can create sequences and breathing exercises to fit your special condition.

There are many resources available on meditation – countless books, trainings, workshops even retreats. If you are new to meditation you may opt to take a class or have an instructor guide you when starting this new habit. Maybe you prefer to read up on the various options and practice on your own? Your local library can be a great resource for books. Or visit our local yoga studio (Clayton Yoga Studio) to take a class and learn the art of meditation.

Meditation is an enjoyable experience and will provide balance to an otherwise hectic life. Why not give it a try?

Inspiration Station

Did you know that images will inspire you more than just reading quotes or inspiring stories? Why? Because images add emotion to the words. And we connect and remember through emotions.

We have selected 7 images with success quotes to help you feel motivated and inspired today! Feel free to download and print the image that has the biggest impact on you. Then put it on your desk or in your wallet so you can have a look at it often.

Here are the quotes from the images:

“Disciple is the bridge between goals and accomplishment.” – Jim Rohn

“There are many talented people who haven’t fulfilled their dreams because they over thought it, or they were too cautious, and were unwilling to make a leap of faith.” – James Cameron

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.” – Newt Gingrich

“Real difficulties can be overcome; it is only the imaginary ones that are unconquerable.” – Theodore N. Vail

“If you’re on the right track, you’ll get run over if you just sit there.” – Will Rogers

“To Be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” – Mike Gafka

“Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.” – Unknown

What is your all time favorite motivational quote? Please share it in the comment section and we might create a nice quote image out of it just for you!

Why is Thai Yoga Massage Private so Beneficial?

We are often the ones making life so darn difficult: over-scheduled lifestyles, lack of spontaneity, poor sleep, erratic diets, judgmental thinking. This built up mismanaged energy does not need more doctors and pills, but perhaps some sacred realignment time to finding more happiness and greater fulfillment.

One of the best ways to improve the quality of our relationship to ourself and others is to bring our energy back into balance. Many studies tell us that a healthy lifestyle not only requires less energy to maintain but also elevates our appetite for life. With greater energy, we may step outside our regular comfort zone, and take long walks, or practice compassion, offering forgiveness. Respecting our time management skills, pays back double, as we gain both vitality and insight and have bigger desires to set and meet new personal goals.

Traditional Thai Yoga massage is an ancient form of therapeutic healing. It’s roots are in India from where it was brought to Thailand over 2000 years ago by Ayurvedic doctors and Buddhist monks. It combines acupressure, energy balancing, stretching and applied yoga exercises. Traditional Thai Yoga massage is a unique and powerful massage therapy. This very ancient form of bodywork, is excellent both for those extremely stressed as well as those with many years of yoga and meditation experience.

Receiving a Thai Yoga Massage is unlike any other kind of experience. An experienced Thai Yoga instructor will apply the harmonious vibration of “metta” bringing about a most tranquil and blissful feeling through the mind/body. When we are receiving Thai Yoga Massage, we feel fully supported, nurtured and encouraged to be ourself. This supreme state of relaxation results in feelings of safety, trust and revitalization at the deepest level.

Using our primary muscles of breathing, we inhale, expanding the abdomen, allowing the diaphragm to release, the lung tissue to expand and the deep, rich oxygenated breaths to flow. We may let life unfold without attaching to results. It is there that we are able to circulate the body with life force energy and wire our brain to stay calm, confident and centered right in the center of change.

Thai yoga massage has been offered at Clayton Yoga since 2006 and since that time, Michelle Maue has offered over 150 Thai Yoga Massages. Thai Yoga Massage provides us with greater intuition, strengthens the heart chakra, and helps us make better lifestyle choices. For frazzled souls, seeking quick solutions, Thai Yoga Massage helps to balance us from the inside out.

To feel amazing from the inside out, why not contact Michelle Maue at 314-630-1677, and book your first Thai Yoga Massage session with us today! relaxation, Clayton Yoga

Self-Care Reminders

You know self-care is essential to be a healthy, happy and successful individual. Only if it wasn’t so easy to forget about practicing self-care every day!

How many times do you wake up and ask yourself when was the last time you did something just for yourself? Just to take care of your most precious asset aka you?

Let’s make it easier for you to remember! We have added 2 infographics below about self-care:

10 reasons self-care is important and
10 ways to improve your self-care practice.

Feel free to print these graphics and put in into a place where you can see it every day (your desk, by the bathroom mirror, on the fridge, etc) so you never forget to add an activity just for your own joy every day of the year.

Take care of yourself today and every day using these reminders below! Enjoy!

Learning To Relax To Prevent Burnout

Learning to relax is one skill that will support you in all situations in life. If you looking to decrease the chance of getting burned out you definitely want to practice relaxation at will.

Why is relaxation so important? You might create free time by traveling or taking a few hours off your usual schedule and visit a spa. You might physically stop working and give yourself the time to relax – sounds great, right? But you don’t give yourself a mental break!

If you’re relaxing on the couch but you’re ruminating and stressing about your page long to-do list, then you are not getting the recharging break that you need! The time you think is all about relaxation became just another type of stress.

In order to properly recharge and to avoid adrenal fatigue you need to switch your mind off as well and you need to avoid additional sources of stressors.

Do you think that crashing in front of the TV on the couch will get your batteries recharged? Not at all. Here is what’s happening: your cortisol levels will increase due to the unnatural light from the TV, your joints might ache as a result of bad posture and of course you might eat a few extra calories that you don’t need. To make it all worse: you’re probably going to still be panicking and stressing about all the work that needs to get done while you stare at the screen.

The best thing you can do to recharge your batteries? Exercise! Do you feel that hitting the gym is just putting more stress on you? There are so many other ways you can get your mental break while exercising! How about taking a funky dance class? Or taking a ballet class? Maybe Tai Chi is more your thing. The important thing is to find an exercise that you love and value. If it feels like a punishment… keep exploring.

Why don’t you enjoy the great outdoors? Look for gentle exercise like a brisk walk in a nearby park. The natural setting will help you to relax while the light exercise will trigger the release of serotonin – a natural antidepressant and a perfect tonic for our stress hormones.

Practicing yoga is an awesome solution for relaxation. Vinyasa flow is perfect for helping you get into a flow like state where stress seem to melt away. St. Louis Corporate Yoga offers Vinyasa classes perfectly adjusted to the stressful setting of corporate life. When your company is willing to invest in on site classes, you don’t even have to travel to the yoga studio… as the yoga instructor comes to you before or during work hours.

In order to properly relax, you need to distract your brain, you need to stimulate the production of serotonin and you need to avoid screens. Better yet, try to choose something that you genuinely enjoy and that you can look forward to. This is about the most important thing because when you do something you love doing, it will produce all the right neurochemicals.

Interested in setting up customized corporate yoga classes at your workplace? We would love to help! Call Michelle at 314-630-1677 to take the first step.

How to Recover From Burnout

In our last blogposts we discussed the signs that you might be suffering from burnout. What to do when you realize that burnout is part of your life? First of all, in order to prevent further damage to your health, please consult your GP or a specialist. Getting all the health support you can get is very important in this situation.

Of course, there are steps that you can take on your own to support your recovery. Here are our suggestions:

Distance yourself

The most obvious way to help yourself recover from burnout is to schedule some time off from your work or whatever else it is that is causing you stress. Please bear in mind that going on holiday can be stressful on its own. If getting away to a sunnier place is not on the cards right now, you can still distance yourself from the source of stress by taking a local holiday. Book yourself a long weekend and stay in a spa where you can get various treatments and completely relax your mind. And if yoga is on offer, don’t forget to take a class or two.

Taking a yoga retreat might be just what the doctor ordered. You have virtually unlimited choices with so many different retreats offered nowadays. Just search on Google or go to this comprehensive website BookYogaRetreats.com to find a retreat you love.

Hit “reset”

What if you have no chance to travel? As an alternative, you might decide to dedicate a whole day simply to having a ‘refresh’. This means taking some time out to address smaller stressors and to make life easier for yourself where possible.

You might tidy your apartment, declutter and throw out things you don’t need. Maybe you’ll get a new laptop, maybe you’ll stock up on healthy food or maybe you’ll take time out of your normal schedule in order to catch up on all those emails in your overflowing inbox. While these might seem like small, simple things; they will combine to give you the feeling of being ‘on top’ of everything! This means a little less to take up your mental energy going forward. As a result you’ll be more resilient to stress and much less likely to suffer from burnout again.

Sometimes you just have to hit the ‘reset button’ and while you’re at it you might want to get a new haircut or outfit as a visual reminder of your new lease on life and new attitude. Yes!

Remove the primary stressors

Whatever issue have led you to burn out, you need to work on remedy that situation. The best way to tackle stress and thus to give yourself more mental energy, is to identify an ongoing stressor and then eliminate it.

Taking time off will allow your body to recover and you can use burnout prevention techniques to ensure that the problem doesn’t come back. But if the issue is something more pressing like a troubled relationship, like a bad job or like an illness, then you should also focus on trying to solve that issue. Sometimes this won’t be possible… still just paying conscious attention and coming up with options will make you feel more in control of your life.

In case of severe and ongoing workplace stress for instance you need to look for solutions at your company. Talk to your HR department and manager – be proactive and bring your suggestions on how to improve your situation. And if there is no other option, you might consider looking into finding a new job.

Remember: distance yourself, hit reset and eliminate stressors in order to recover from burnout! Take time to take care of yourself! You can do this!

You – Burning Out?

Spotting burnout early can be a real challenge. You might be so stressed that “spending time” on noticing the early symptoms is not possible. And even if you notice that something is gravely wrong in your life, denial might be the first answer. “It will get better… It is not so bad…It is just this week” – we can get really creative coming up with good reasons not to worry just yet.

Learning to spot burnout is the first crucial step in getting a handle on it. You can’t fight what you can’t see – learn to identify the warning signs when they first emerge.

Signs you might be suffering from burnout

Here are a few early signs that you might be experiencing psychological and physical burnout:

Difficulty to wake up in the morning or get to sleep in the evening – any issues you experience around sleep you must take seriously. Sleep deprivation causes serious health issues and influences all parts of the body. Also falling asleep at unsuitable times/in unsuitable places is a symptom you cannot ignore.
You find it hard to concentrate at work or at home. Do you try to focus on a priority just to experience your thoughts wandering and getting nothing done? You get started but stop doing your project and look for a distraction? Do you find yourself engaging in activities for a short time (maybe only minutes) then starting another thing and then another …. and not finishing any of them? We all have this distracted pattern from time to time but if you begin experience this every day, you need to pay attention!
No motivation to get out of bed in the morning and losing your enthusiasm for things that would normally excite you. You forget how to believe in yourself. You lose hope. You experience dark depressive thoughts. All signs that you need to take some time to consider if you are just having a bad day or getting burned out.
When you work out, you might notice symptoms of overtraining such as lethargy and achy joints that make it hard to train. Those small “aches and pains” become more prominent and hard to ignore. You might even decide to reduce your fitness activities as a result.
Irritability with yourself and others. Do you find it increasingly difficult to deal with family, friends, and coworkers? Feel like screaming at your kids all the time? No tolerance with yourself when you make a mistake? Your closest family members complaining about how difficult it is to live with you? All warning signs of burning out.
You procrastinate even more than normal – and spend precious time on mindless activities. Playing games on Facebook or surfing online is all fine unless those become the major activities you practice in your off time.
Changes in your weight and appetite. A sudden loss of appetite and losing weight is a warning sign especially if before you had difficulty managing your weight. On the other hand you might turn to high calorie “distractions” and with the loss of interest in fitness as discussed above – you might well put on weight.
You become ill all the time, you easily catch all colds and flus going around. And then it takes longer than normal to get back to your healthy self again. Skin problems can be the first signs of burning out! Also getting headaches, indigestion, IBS or Tinnitus (ringing in the ears) can be signs of burnout. Please take some time and talk to your GP about these health issues. The sooner you seek help, the quicker is your recovery.

Not everybody experiences all the same symptoms, of course. You won’t necessarily find that all of the above apply in your particular case. Nevertheless, these are some of the biggest signs of burnout and some of the things you are most likely to notice if you are experiencing it.

Bite-Sized Success Advice

Do you wish to be successful? Develop habits that will help you reach your goals!

Easy road to success is a myth! If you crave success, first you have to learn how to deal with simple situations. Get as much experience and knowledge from those and use those experiences as a basis of up-leveling your life.

Becoming successful requires you to have self-discipline. You must never let your mood take the best of you and never allow yourself to simply go with the flow. Yoga is extremely valuable in teaching you how to manage your emotions so take that corporate yoga class consistently for best results.

No matter how challenging your current situation is especially when you are trying to be the best that you can be, never lose hope. You will get through eventually.

The path to success is paved with obstacles. Sometimes you can destroy that obstacle or go past it. Some other times you might even be forced to find another way so you can avoid the obstacle that you are faced with. Regardless of what you choose, you will know, in your heart, what the best is the best thing to do.

Think positive even if you are faced with a lot of challenges.

Thinking positively is just the beginning, you have to take consistent actions, too!

No matter what the naysayers say, please know that anybody can become successful – and this includes you, too! Just focus on achieving your goals and give limited attention to the negativity around you.

Successful individuals spend their time wisely – with clear focus and attention to get done the most important things in minimal time. You can follow their example!

Stay open minded and calm especially when faced with difficulties. If you can keep this inner calm, decision making will be so much easier.

Increase your chances of becoming successful by checking out different points of view, gathering new ideas, focusing on your goals and checking out new opportunities that will help you achieve the success that you have always wanted.

Making up excuses is lame. This is only for people who are either lazy or too scared. Take your time to deal with any blows life send your way.

Hard work is still the most important bet to become successful in your chosen career.

Make sure that you are always in good physical shape. Taking yoga classes regularly and staying healthy will not be a challenge any more. Fill yourself with energy during your on-site yoga class.

Always remember your passionate why! You do things for a reason. Let that “Why?” shine every day to motivate you even if it was easier to just give up.

Never ever quit. You can only be successful if your determination is strong. Don’t waste a minute with doubting yourself.

You need to master your craft if you wish to become successful. Focus on less areas but go for deeper learning!

Don’t forget: YOU CAN DO IT!