Mind Body Bowl: Think, move and eat your way to a more balanced life. Annie Clarke

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СКАЧАТЬ thought about it much, but I just don’t seem to have any need or desire for that sort of tension or animosity, as I end up riddled with an over-dramatic feeling of guilt. But everyone is wired differently and for some people it is a lot harder to let go of something that has upset or frustrated them.

      A middle ground is perhaps a really good place to be. If you can’t forgive, you are holding on to anger, tension and emotions that can become toxic in your body and mind. So you are the one who ultimately suffers. Of course there’s a fine line, and someone who forgives easily runs the risk of being walked all over or losing out by taking the emotional hit from a situation, but as long as you learn to differentiate between the two, it can be so freeing to let go of negative emotions that weigh you down.

      I truly believe that holding onto frustration, anger or a need to control ultimately only leaves us being the one who loses out.

       Breathing and Pranayama

      Breath work is one of the most powerful tools we have. It can be linked to emotion, energy, well-being and our state of mind. In yogic philosophy, the breath (or prana) is seen as the life-force, yet most of us rarely take a moment to consider it.

      Breath control, known in yoga as pranayama, can be used to calm the mind and help shift the way you approach your life. It allows you to take the first step towards mindfulness and meditation practices, so it can be particularly useful for those intimidated by traditional meditation techniques.

      Breath work alone can have a huge impact on how you feel. I have found it a very powerful tool in times of stress, anxiety or whenever I have felt overwhelmed by life in general. I’ve even read that it can even help to reduce things like stress-induced overeating, by providing an alternative, calming focal point.

      There are many different pranayama exercises that you can practise, but the most simple is known as abdominal breathing and it is a great starting point. It’s an exercise that draws your awareness towards the breath. Focusing your attention on each inhalation and exhalation can help to still a busy mind, making this technique great for times of anxiety or just to help you relax at the end of a busy day.

      I find it useful as a way to quieten my thoughts, reset my mind and find a more calm and rational approach to whatever challenge I am facing. It can also be used as a gentle energizer if I am feeling sluggish or sleepy. There is no need to have a ‘sacred’ space for this – in fact, it is good to practise non-attachment by trying different spaces for your yoga, meditation and pranayama, so just find a place where you can relax, sit comfortably and avoid distractions. It is generally not recommended to meditate lying down. Meditation allows you to enter a deeply relaxing state similar to sleep, so sitting up helps you to stay conscious.

      Sit comfortably on the floor, or if you are in a chair then keep your legs uncrossed. Ensure that your spine is straight and your head is facing forward.

      Begin by closing your eyes.

      Take a few natural breaths here without trying to change anything at all. Just observe the breath within your body.

      Become aware of each inhale and exhale, noticing if the breath is shallow or deep, and perhaps starting to tune in to any tightness or blockages within your body as the air passes in and out.

      Closing your mouth, breathing only through your nose, consciously start to deepen each breath – inhale for a count of four, hold for one count, then exhale for a count of four. Hold for one count with empty lungs, then repeat. You can begin to lengthen the counts, perhaps to six or eight, and really try to draw your awareness to the sensation of the breath as it moves in and out of your body. If any thoughts come into your mind, just let them pass through without judgement or deliberation, allowing yourself to come back to the breath.

      You can continue this practice for as long as you like, but five to ten minutes is a great length of time to work with.

       Meditation

      Breath-control exercises such as the one on the previous page are a wonderful way to start developing a meditation practice, if that is something that you want to try. Meditation can be an incredible tool for managing anxiety, depression, stress or just to help us generally in our day-to-day lives. At first I was a little nervous about the concept – as someone who spent the majority of my life unable to sit still for more than thirty seconds, I assumed it would never be for me. The idea of sitting on my own in silence was terrifying. For many of us it can be very difficult to control our minds and we have particular thought patterns that can be triggered by everyday events; for some of us this can contribute to stress and anxiety, or fluctuations in our moods. Even if we feel pretty happy most of the time, of course, some things can throw us occasionally.

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