Эпизоды
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Viloma pranayama Stage III
You listen to the audio file ‘Viloma pranayama Stage III’.
In ‘Viloma pranayama stage III’, the inhalation and exhalation are interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation
When you inhale, feel the expansion of the chest upwards and outwards
When you exhale feel how the body melt into the yoga mat without collapsing in the chest
So a normal inhalation followed by a normal exhalation
One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles
Now ‘Viloma pranayama stage III´ starts
Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds
Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied
During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain
After each exhalation relax the head, the chest and diaphragm before starting a new inhalation
Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds
Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied
Repeat the cycle of a deep, interrupted inhalation followed by a deep, interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep, interrupted inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage III´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage III´ on your own 6 or more times – then return to normal inhalations and exhalations.
When you have completed ‘Viloma pranayama Stage III´, roll the body to the right side, open your eyes and come slowly up
I wish you a wonderful day with a relaxed mind and body.
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Viloma pranayama Stage II
You listen to the audio file ‘Viloma pranayama Stage II’.
In ‘Viloma pranayama stage II’, the inhalation is deep and the exhalation is interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation.
When you inhale, feel the expansion of the chest upwards and outwards
When you exhale feel how the body melt into the yoga mat without collapsing in the chest
So a normal inhalation followed by a normal exhalation
One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles
Now ‘Viloma pranayama stage II´ starts
Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones
Exhale down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied
During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain
After each exhalation relax the head, the chest and diaphragm before starting a new inhalation
Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones
Exhale slowly down to the middle of the chest – pause and hold the breath for a few seconds – exhale down to the navel – pause and hold the breath for a few seconds – exhale all the way down to the bottom of the stomach until the lungs are emptied
Repeat the cycle of a slow, deep inhalations followed by a slow, deep interrupted exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep, interrupted exhalation. When you do ‘Viloma pranayama stage II´ stay quiet and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage II´ on your own 6 or more times – then return to normal inhalations and exhalations.
When you have completed ‘Viloma pranayama Stage II´, you can either continue with villoma pranayama stage III or roll the body to the right side, open your eyes and come slowly up
I wish you a wonderful day with a relaxed mind and body.
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Пропущенные эпизоды?
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Viloma pranayama Stage I
You listen to the audio file ‘Viloma pranayama Stage I’.
In ‘Viloma pranayama stage I’, the inhalation is interrupted and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation.
When you inhale, feel the expansion of the chest upwards and outwards
When you exhale feel how the body melt into the yoga mat without collapsing in the chest
So a normal inhalation followed by a normal exhalation
One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles
Now ‘Viloma pranayama stage I´ starts
Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds
Exhale slowly and deeply until the lungs are emptied
During retention of breath keep the chest lifted without inflating the abdomen or putting any tension on brain
After each exhalation relax the head, the chest and diaphragm before starting a new inhalation
Take a slow, deep inhalation from the bottom of the stomach up to the navel – pause and hold the breath for a few seconds – inhale up to the middle of the chest – pause and hold the breath for a few seconds – inhale all the way up to the collarbones until the lungs are full – pause and hold the breath for a few seconds
Exhale slowly and deeply until the lungs are emptied
Repeat the cycle of a slow, deep and interrupted inhalation followed by a slow, deep exhalation in your own pace. If you feel short of breath return to normal inhalations and exhalations like in ujjayi pranayama I before you continue with a deep, interrupted inhalation followed by a deep exhalation. When you do ‘Viloma pranayama stage I´ stay quit and do not allow the breath to shake the body. Now continue with ‘Viloma pranayama stage I´ on your own 6 or more times – then return to normal inhalations and exhalations.
When you have completed ‘Viloma pranayama Stage I´, you can either continue with ‘Viloma pranayama stage II´ or roll the body to the right side, open your eyes and come slowly up
I wish you a wonderful day with a relaxed mind and body.
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Ujjayi pranayama IV
You listen to the audio file ‘Ujjayi pranayama IV’.
In this type of pranayama you learn the art of both inhalation and exhalation. In ‘Ujjayi pranayama IV’, the inhalation and exhalation are deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation
When you inhale, feel the expansion of the chest upwards and outwards
When you exhale feel how the body melt into the yoga mat without collapsing in the chest
So a normal inhalation followed by a normal exhalation
One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles
Now ‘Ujjayi pranayama IV´ starts
Take a slow, deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a slow, deep exhalation from the collarbones to the bottom of the stomach
A slow, deep inhalation without any tension followed by a slow, deep exhalation
A slow, deep inhalation from the bottom of the stomach all the way up to the collarbones by expanding the chest. While maintaining the lift in the chest, exhale slowly and deeply without collapsing in the chest all the way to the bottom of the stomach
Repeat the cycle of a slow, deep inhalation followed by a slow, deep exhalation on your own. If you feel short of breath return to normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a deep exhalation. When you do ‘Ujjayi pranayama IV´ observe how the inhalation and exhalation start, lengthen and end. Now continue with ‘Ujjayi pranayama IV´ on your own 6 or more times – then return to normal inhalations and exhalations.
When you have completed ‘Ujjayi pranayama IV´, roll the body to the right side, open your eyes and come slowly up.
I wish you a wonderful day with an open and flexible mind.
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Ujjayi pranayama III
You listen to the audio file ‘Ujjayi pranayama III’.In this type of pranayama you learn the art of inhalation. In ‘Ujjayi pranayama III’, the inhalation is deep and the exhalation is normal. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation.
When you inhale, feel the expansion of the chest upwards and outwards
When you exhale feel how the body melt into the yoga mat without collapsing in the chest
So a normal inhalation followed by a normal exhalation
One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles
Now ‘Ujjayi pranayama III´ starts
Take a slow and deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a normal exhalation
A slow, deep inhalation without any tension followed by a normal exhalation
A slow, deep inhalation from the bottom of the stomach all the way up to the collarbones followed by a normal exhalation
Repeat the cycle of a slow, deep inhalation followed by a normal exhalation on your own. If you feel short of breath or restless return to a few normal inhalations and exhalations like in 'ujjayi pranayama I' before you continue with a deep inhalation followed by a normal exhalation. When you do ‘Ujjayi pranayama III´ on your own keep the brain passive - make the inhalations soft and observe how the chest gradually opens. Now starts with ‘Ujjayi pranayama III´ on your own 6 or more times – then return to normal inhalations and exhalations.
When you have completed ‘Ujjayi pranayama III´ you can either continue with ‘Ujjayi pranayama IV´ or roll the body to the right side, open your eyes and come slowly up
I wish you a wonderful day with a calm mind.
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Ujjayi pranayama II
You listen to the audio file ‘Ujjayi pranayama II’.
In this type of pranayama you learn the art of exhalation. The nerves are soothed and the brain is calmed. In ‘Ujjayi pranayama II’, the inhalation is normal and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation.
When you inhale, feel the expansion of the chest upwards and outwards
When you exhale feel how the body melt into the yoga mat without collapsing in the chest
So a normal inhalation followed by a normal exhalation
One more last time a slow and even inhalation followed by a slow and even exhalation until the lungs are empty and the chest settles
Now ‘Ujjayi pranayama II´ starts
Take a normal inhalation followed by a slow and deep exhalation from the collarbones to the bottom of the stomach
A normal inhalation followed by a slow and deep exhalation without any tension
Keep the chest lifted and take a normal inhalation followed by a deep exhalation from the collarbones to the bottom of the stomach
Repeat the cycle of a normal inhalation followed by a slow, deep exhalation on your own. If you feel short of breath or restless return to a few normal inhalations and exhalations like in ujjayi pranayama I before you continue with a normal inhalation followed by a slow, deep exhalation. When you do ‘Ujjayi pranayama II´ on your own keep the chest lifted - make the exhalations soft and observe how the increasing sense of calm. Now continue with ‘Ujjayi pranayama II´ on your own 6 or more times – then return to normal inhalations and exhalations.
When you have completed ‘Ujjayi pranayama II´ you can either continue with ‘Ujjayi pranayama III´ or roll the body to the right side, open your eyes and come slowly up
I wish you a wonderful day in control of your emotions.
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Ujjayi pranayama I
You listen to the audio file ‘Ujjayi pranayama I’.
In this type of pranayama you learn to be alert and have an even and rhythmic breathing. In ‘Ujjayi pranayama I’, the inhalation and exhalation are normal, soft and slow. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing.
Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwards.
Swallow once to allow the tongue to rest in the mouth
Pull the chin in so you make a chin lock without collapsing in the chest
Relax the fascial muscles
Take a normal inhalation followed by a normal exhalation
When you inhale, fill both lungs evenly and slowly. Feel the expansion of the chest upwards and outwards
When you exhale, breath out evenly and slowly. Feel how the shoulder blades go in and down of the back
Inhale and exhale quietly releasing the diaphragm evenly and gently
Pay attention to the flow of your breath
Is it fast or slowly?
Is it superficial or deep?
Where do you inhale from – from the stomach – from the chest – from the throat?
With all this awareness of your breath you let go of tensions of your body and unpleasant feelings with an exhalation
Feel the chest and the lungs. Inhale slowly and smoothly and exhale slowly and smoothly
Be alert to how the normal breath find its own channel and space.
Notice the changes in the speed of your breath
Notice the expansion and contraction process when you inhale and exhale
Notice the settlement of the body and how the body and mind calm down while you inhale and exhale slowly and softly
Hence, the rigidity of the mind vanishes
Now ‘Ujjayi pranayama I´ starts
Take a normal, soft and slow inhalation followed by a normal, slow and soft exhalation
A normal inhalation followed by a normal exhalation
Keep the chest lifted and take a normal inhalation followed by a normal exhalation
Repeat the cycle of a normal inhalation followed by a normal exhalation on your own. When you do ‘Ujjayi pranayama I´ feel how the unrhythmic breathings slowly become rhythmic. Now continue with ‘Ujjayi pranayama I´ on your own 6 or more times.
When you have completed ‘Ujjayi pranayama I´ you can either continue with ‘Ujjayi pranayama II´ or roll the body to the right side, open your eyes and come slowly up.
I wish you a wonderful day with an alert mind.
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Pranayama - Breathing (intro)
You listen to a series of audio files called ‘pranayama’. Pranayama means ‘control of the breath’ in Sanskrit.
This is the art of yoga breathing – consisting of the regulation and refinement of the inhalation, exhalation and retention of breath.
The breath and the mind are closely linked. Usually the state of the mind affects the breath. It becomes agitated and shallow during moments of excitement. When it is quit and deep, the mind becomes calm. In pranayama, the breath is used to change the mental state.
The mind is trained to follow the course of the breath, and by dosing so, its scattered thoughts are channelled inwards. In pranayama, the mind becomes calm which leads to a state of quietude. With practice, this is prolonged and deepened. This increased level of inner awareness of emotions and tensions in your body is key to pause and reflect before acting giving you opportunities to behave with deliberate calm and bounded optimism.
When you do that, instinctive biological reactions will start working for you and not against you. Not only will practice of pranayama leads to increased effectiveness but it is also essential to managing personal health and energy. Different types of pranayama induce different state of awareness.
Before proceeding with the different pranayama, select the audio file ‘savasana’ first and then select the following series of pranayama in chronological order.
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'Savasana means 'corpus' in Sanskrit. By keeping both body and mind still while being fully aware, you learn to relax.
Your conscious relaxation invigorates and refreshes both body and mind. It can help you to be more aware of your thoughts, feelings and actions. And it is very practical to be able to master in meetings - especially under pressure.
You listen to the audio file ‘savasana’. Sava means a corpse in Sanskrift. In relaxation the body lies still as a corpse and the mind is at peace.
Lay down on the back on the floor with a blanket or a pillow under the head. Rest your arms slightly away from your body with the palms up. If you are unable to rest on the floor you can sit on a chair with the palms resting on the thighs allowing you to lift the spine up.
Close your eyes and turn the gaze inward and downward.
Relax the eyelids – relax the cheeks – relax the jaws – swallow once allowing the tongue to rest in the mouth.
Relax the neck.
Relax the arms.Relax the right arm – relax the left arm.
Relax the stomach – let the stomach sink against the spine – relax the entire stomach.Relax the legs – relax the right leg – relax the left leg – relax both legs.
Relax the feet – relax the right food – relax the left food – relax both feet.
Relax the entire body.
Take a slow inhalation followed by a slow exhalation.
If the mind wanders let go of your thoughts when you exhale and keep your attention on your body.
Relax the entire body and allow the body to sink into the ground if you are laying on the floor.
Let go of the tensions you may have.
Keep the breathing normal. Make it quiet.
Stay quietly with normal breathings for some minutes now on your own.To come back to the present slightly move your arms and legs.
Then slowly open your eyes.
If you lay down on the floor, bend your legs turn to the right side and stay there for a short while.When you are ready then get up.
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'Tadasana' means 'mountain' in Sanskrit. A mountain stands safe and upright and does not topple in stormy weather.
You listen to the audio file ‘tadasana’ which means mountain in Sanskrit.
Stand erect with your feet together.
Spread your toes flat on the floor.
Ensure you distribute your body weight evenly on your toes and heels so you are well grounded.
Tighten your thigh muscles.
Lift up the front of your body.
Pull the tailbone down.Lift up your spine.
Spread your chest by rolling the shoulder blades back and down.
Pull your chin in to ensure your neck is an extension of your spine.
Look straight ahead.
Keep your arms by the side of your body so your palms facing your thighs.
Now you stand erect, quiet, and strong like a mountain.You can benefit from this strength and power at your next meeting especially if you expect to be challenged and under pressure.
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Weekend: Overview and direction
This is a reflection for your weekend and days off, when you want to make a deeper reflection about your life and situation.
(The questions start 2.31 minutes into the audio file.)
Every day you get more time. You do that all your life. Your life is like a never-ending source that keeps sending more time to you.
This is great. Yet, the problem with time is that you can't save it. If you have a lot of money, you can put it in the bank and withdraw it again later in life when you think it is more appropriate. For example, when you are about to retire, or when the children have moved away from home, or when you have reached the big workload that lies ahead of you and you THEN get more time.
Well, maybe that workload will never go away.
You cannot put the time in the bank and withdraw it later. You use it every minute - whether you like it or not. If you now measure your time in terms of value instead of your watch, then focus change to “How do I get as much value as possible into my everyday life?”.
Urgent things scream. Important things whisper.
It's easy to get carried away by a bunch of deadlines screaming for your attention. But it can be difficult to stay focused and shut out the noise in order to listen to what is important. And that's exactly why it's good to turn on the high beam and reflect on your life when you have time off.
Take this reflection with you on a walk or a run. Take it into the garden for gardening. Sit down and look out the window. Or do something completely different where you feel good.
Think about each question and take your time when you want to reflect further on an answer. Repeat this reflection as often as possible and you will find that it becomes easier to answer the questions.
If your thoughts wander and you start thinking about some important things in your life, just let go of this reflection and continue on your own new track. The reflection sets something in motion - you are responsible for your thoughts and thought patterns.
Here are the questions for your reflection:
Where are you going in your life?What is important to you in your everyday life?What would you like to achieve?What makes you happy? – Here, you are welcome to smile a little! How does it feel?Where would you like to be in one year?If you imagine your life in a year's time, and you imagine that it is, like you want it to be - what must have happened in the meantime from today in order for you to have reached your goal?What are you prepared to do differently from today?What small change do you want to make in your life starting tomorrow?How will you remind yourself to do it?Feel free to put a reminder in your calendar to remember this change. And please do it now.Who would you like to spend more time with?What would you like to do more of in your everyday life that is good for you?What are you willing to let go of - to create time for yourself and people you care about?When one day you approach the end of your life, what would you like to remember and be remembered for?Small changes in your everyday life have a great impact on the long run, if you make the small changes into your habits.
And start by one small change. That’s enough.
I wish you a good day with a good reflection.
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On the way home: Come home without worries
This is a reflection and a visualisation to help you come home without your professional worries.
Leaving your job-related worries at work helps you be present and happier when you get home.
The time between work and home is like a bridge from your professional role to your private role. It's your choice what you want to take over the bridge and what you want to leave at work for the next day. The more worries you leave behind at work, the easier it is to be present at home and have time for your family and friends – and also for yourself.
(The questions and visualization of your "home tour bridge" start 2.44 minutes into the audio file.)
This is NOT about neglecting the problems at work. It's about managing your thoughts and adapting them to your context – in this situation: your work and your home – these are two different contexts where you also need two different kinds of thought patterns.
The problems at work will not be solved faster or better if you take them home in your consciousness. Your subconsciousness, on the other hand, quietly works on them without you having to deliberately think about it. And very often the good idea or solution comes when you are NOT thinking consciously. You might find the solution in your morning shower, or right after you wake up and lie in bed for a while with fresh thoughts before getting up.
On brain scans, we can now measure that only a small part of the brain is in use when we think about a specific problem or a specific task. And when we relax – thinking about nothing special – a large part of the brain is active. Your creativity and your ability to find new solutions therefore have very good prerequisites when you relax.
Therefore, when you soon cross the bridge from your work to your private life, try to formulate a question for one of the problems from today, instead of letting the worries run in circles.
The more specific your question becomes, the easier it is for your brain to help you find a solution.
If you have transport from your work to your home, then it is obvious to reflect here. If you work at home, consider going for a walk for just five minutes or sitting with your bridge for a moment after turning off your computer. Just 10 seconds is better than 0 seconds.
Here are the questions for the reflection, along with a visualization of your "coming home bridge":
Imagine that you are standing in front of a bridge from your work to your private life.What concerns do you leave behind at work before crossing the bridge?You may say "Thank you for today" to the concerns and tell them you will get back to them tomorrow. They will not be forgotten. This approach immediately helps your brain to feel better, and then it is easier to let go of worries and step away from them.Choose a problem that you really want to solveFormulate a question for the problem - and ask yourself. You might say: "What can I do to solve a tiny part of the problem?" Sometimes a small part kick-starts the bigger solution. You can also ask for help, and begin by assessing who can help you: "Who should I talk to for help with...?" The more specific your questions are, the easier it is for your subconscious in your brain to help you.If you are alone, you can say it out loud now – if it is not appropriate to talk, then just ask in your thoughts.Stand in front of your “coming home bridge”. Look at it and now ask your questions. Shake your shoulders a little so that your tensions fall to the ground and stay there – in front of the bridge.Take a step onto the bridge and stand for a while with relaxed shoulders as you reflect on the day. You are welcome to smile a little discreet smile - it starts such a lovely chemical reaction in your brain.What result - and even if it is a tiny little result - have you achieved today?What will you praise yourself for today?Which tools worked well today?Who did you like working with?Who have you smiled at today?Who have you acknowledged today?Now go up to the middle of the bridge and stand still while looking over at your private side.What will your body language be like when you meet your private life?Which version of you walks through the door today?Who would you like to be extra present with today?How do you feel when you are present with your partner, your children or your friends?And how are you present with yourself?What do you do with your phone to be present for just 10 minutes?How do you make sure to be non-judgmental and just listen curiously?How can you be quiet while others are telling you something? Maybe there are some viewpoints you can learn from.If you tend to lose your temper at home, what will you do to gather your thoughts if that happens - and help lighten the mood? It's always good to have an emergency plan in case that happens.Who would you like to smile at today?Who do you really want to make happy today?Now create a feeling of joy and peace within you and walk to the other side of the bridge.Straighten up, relax your shoulders and smile. Your smile affects your relationships, because your brains mirror each other.If you want to get even better at relaxing and letting go of your tension, then listen to Yoga Reflection 'Savasana'. 'Savasana' means 'corpus' in Sanskrit. By keeping both body and mind calm while you are fully aware, you learn to relax. This kind of conscious relaxation strengthens and refreshes both body and mind. And it can help you become more aware of your thoughts, feelings and behaviour.
And here comes the last question for you: What event from today will you be grateful for when you lay your head on the pillow tonight?I wish you a calm and joyful way home where you deliberately leave your professional worries at work.
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Between meetings: Prepare for the difficult conversation
Difficult conversations worry many people. You do not know the outcome of the conversation, and chances that you will hurt another person, or be hurt yourself, are high.
(The questions for reflection start 1.22 minutes into the audio file.)
But you are in a workplace with different types of people - each with their own background and each with their own expectations for the future, so you cannot avoid disagreements.
Disagreements are a condition. Neither good nor bad – just a condition.
Our brain is equipped with an ability to make ourselves the hero in our life. Therefore, you will often find that your counterpart believes that he or she has done exactly the right thing, even if you strongly disagree.
If you forget your own hero status for a moment, and make sure to be present and curious about the other person, you might get some nuances in your disagreement that can soften a potential conflict and maybe even find solutions that benefit both of you.
Therefore, start by changing the difficult conversation to the present conversation. Decide to be present, non-judgmental and curious.
Here are a number of questions you can use in preparation for the conversation:
What kind of image have you created of the person in front of you?What image would you like to have of him or her in the future?What image would you like him or her to have of you?What is the problem and its consequences?Which goals will you set for solving the problem?What resources and strengths does he or she have?What has he or she done in the past that worked well - what experience might help here?What challenges do you foresee along the way and how will you handle them?If help is needed, who can possibly help here?How do you imagine the problem looks like if you are sitting in the other person's chair? Try to be empathetic.What makes the problem stronger – and what weakens the problem?How will you attend the meeting?How will you ensure that you listen actively so that the other person feels met?How can you reformulate the problem in order to contribute to make him or her be responsible for own thoughts and actions - and thus of his or her part of the problem?And remember to share that you are responsible for your thoughts and actions if you are part of the problem.
How can you together with him or her create a common goal for solving the problem?
What should each of you do after the conversation?How will you follow up?How will you ensure continued progress?
I wish you a present conversation with a professional and curious approach to the situation. -
Between meetings - Fast reflection: Start your next meeting well - with curiosity and overview
Welcome to reflection on the go with 3 quick questions for entering your next meeting with curiosity and overview.
The first seconds of every meeting can be crucial for the outcome of the entire meeting.
Therefore, it is a good idea to choose your appearance and style before you enter the room.
(The questions start 1,00 minute into the audio-reflection.)
The reflection no. 3 with the same title "On entering the meeting with curiosity and overview" is a more thorough reflection.
This reflection (that you listen to right now) is for you when you have short time between your meetings and just need to tune in to be emotionally prepared for the next meeting.
When you can manage your own feelings, it is also easier to cope with other people's feelings.
This approach makes it easier for you to keep the overview and increase your impact in the meeting.
Here are 3 questions for reflection before your next meeting:
Which meeting are you entering and what is your goal with the meeting?Which signals do you want to send in the meeting that fit your goal?Which mood will you show when you enter the meeting? Will you be calm, strong, open, focused on a specific area, irritated, optimistic, pessimistic, glad, or just neutral?Remember to stay curios about the emotions in the room. Both your own and the other people’s emotions.
Straighten your back, relax your shoulders, smile a discrete and calm smile - and repeat your mood in your thoughts on the way to the meeting: "I am ... and then you insert your choice of mood". Calm, brave, curious, happy, angry...
I wish you a good meeting.
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Reflection Between Meetings: Enter the meeting with curiosity and overview
This where you get concrete help to reflect between your meetings during the day.
I invite you to investigate 3 feelings in this audio-reflection. The one you have right now - before the meeting. Then the feeling you need during the meeting to meet your role and reach your goal, and lastly, I invite you to choose the most appropriate feeling for entering the meeting – your opening-feeling.
(The questions for reflection start 2,38 minutes into the audio file.)
When we are in meetings, our spoken words affect only a small part of what is actually communicated and perceived. Our body language, tone of voice, facial expressions, etc. take up at least as much space as our words, and they emerge from our emotions and feelings.
Inside the brain you have what we call mirror neurons - a kind of neurons that constantly read and mirror themselves in other people's brain cells. This is relatively new neuroscience; thus, we don't know much about the mirror neurons yet. But what we do know is that when you begin to discover your own and other people's feelings in a meeting room, your curiosity increases as well as your overview and your impact.
You can change your brain chemistry when you consciously change your thoughts and feelings. And that change is perceived by other people's mirror neurons. Usually unconsciously.
And remember that you own your feelings. You can never take responsibility for other people's feelings. And you cannot impose your own feelings on others.
Your feelings are messengers. When you discover a feeling, you can manage it. Undiscovered feelings are managing you - and this can be annoying if, for example, you are a bit anxious before a meeting.
You can't just get rid of an unpleasant feeling - it usually just becomes it stronger, when you try to stop it. Instead, you can accept it and replace it with another feeling.
If you don't know how to feel before a meeting, you can always start by being deliberately calm and curious. This starting point equips you to discover your own and other people's feelings more quickly.
Use the questions below to discover and adjust your feelings between meetings:
First feeling (now):
What are you feeling right now?Do you feel calm, uneasiness, anxiety, anger, joy, bitterness, thirst for revenge, admiration, desire to create something big, courage, and do you feel strong or weak...
Take a moment of awareness. Just 10 seconds of conscious attention can give you
invaluable knowledge before a meeting. And remember that a feeling you have discovered, is a feeling that you can manage.
Notice your feeling and remember that it is a kind of messenger for you. What is the feeling trying to tell you?
Just take your time to identify it.
Feel free to pause the audio file and accept what you find. It is just a messenger.
Second feeling (in the meeting):
Now we turn our focus to the meeting
Which meeting are you preparing for?What is your role in the meeting?How would you like to be perceived by the others in the meeting?What do you want them to think about you when the meeting is over?Which emotion helps you here? Is it calm, strength? Do you need a non-judgmental approach and to be more curious? Maybe you need a little bit of anger or irritation to stand your ground. Do you need courage, joy, optimism, or perhaps some pessimism? What about humour? Do you normally use humour in your meetings? Does humour even fit into this meeting?Think about it for a while and figure out what you need.
Now lower your shoulders and breathe deeply while you choose the feeling that helps you the best in the meeting. (This is the feeling you chose a moment ago.) You can smile a little if you need joy and optimism. You can also pinch your eyes a bit if you need some anger.
If you want to be curious and non-judgmental, and you need to know something before you decide your next feeling then open your eyes wide up. This will help you to see more in the meeting.
Sense the feeling you expect to need at the meeting.
Where is your feeling located? Is it in the stomach, in your shoulders, in your back, or maybe in your head?Find out where you have it - and then try to put into words how it feels?
Now you use your thoughts.
What do you say to yourself to make the feeling stronger? This is what you learned in the audio-reflection number 2 about being calm. If you repeat that you are calm, your brain will find it easier to help you stay calm. Also, in difficult meetings.Then use both your conscious thoughts and the feeling to create a strong mood that you use in the meeting.
Take some time to find the right mood and the right words – and what it feels like so you are prepared for the meeting.
Third feeling (at the beginning of the meeting):
The last thing before the meeting is to choose how you want to enter the meeting. It can be how you want to enter the door. Or what you want to do when you open the screen in an online meeting.
Straighten up, lower your shoulders and imagine that you are walking into the room, to the table or opening the screen for a virtual meeting.
How would you like others to perceive you at the beginning of the meeting?How will you contribute to create a good environment for the opening of the meeting?Switch between the two feelings: The one you need in the meeting – as well as your opening feeling.
Continue for a while and when you're ready, you enter the meeting.
I wish you a good meeting with the right feelings – both at the beginning and later in the meeting.
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Reflection between meetings. Be deliberate calm when you want
This is where you get concrete help to reflect between your meetings during the day.
Being able to switch to a calm state is an important tool to master, e.g. when you are in meetings and need your executive functions. You use your executive functions to control your behaviour under pressure. And you use them to create and maintain your overview.
Your breathing and thoughts can help you here.
(Questions for reflection start 2.38 minutes into the audio-reflection. You can learn more about your breathing at Yoga-Reflection Pranayama.)
Here's a simple exercise you can use every day. The more you practice it, the better you get at it.
We start with your thoughts: Think about what you want instead of what you DON'T want. And repeat it. If you want to switch to a calm state, then think "I am calm. I am very calm. I keep calm. I enjoy being calm. etc." Be conscious and think at a calm pace - and continue doing it for a while.
Your brain probably thinks that it's a little weird at first, but keep on. Because, eventually it will start believing it. Remember Henry Ford's quote: "Whether you think you can or you think you can't, you're right."
It is your own choice whether you want to believe it or not. You decide if you want to believe.
While thinking calmly, then breathe. If you breathe quickly and shallowly, you start a chemical reaction in your brain that means alarm and you will start to panic a little. Your brain is getting ready to flee or to defend itself.
But when you instead breathe deeply and slowly, you start another chemical reaction in your brain where the opposite happens. Your brain thinks the danger is over and it calms down.
Then you have easier access to your executive functions. And you can control your anger, your anxiety or other emotions much more easily.
Practice makes perfect, and it is easier to train in peacetime than in wartime. Therefore, practice your ability to switch to a calm state every day, and start by becoming aware of your thoughts and your breathing.
Questions for your reflection:
• How does your breathing sound?
• Is it fast and shallow or slow and deep?
• What do you think your breathing is telling you?
• Are you tense or relaxed?
• If you are tense, where are you tense? The stomach, the shoulders, the head, the legs, the arms, the neck. Pay close attention to yourself for a moment.
• If your breathing is fast and shallow - or if you just feel tense and have difficulty listening to your breathing, then take a long, deep breath and exhale - slowly and through your nose. Repeat until your breathing becomes normal. When breathing is normalized, your nervous system is more balanced - and you have become calmer.
Think about the mood you would like to switch to.
• While calming your brain with your breathing, repeat the phrase with the mood you want to change to. And you can always start by repeating the thoughts: "I am calm."
If you would like to know more about your breathing and practice it more intensively, then listen to Yoga Reflection “Pranayama”.
I wish you a nice, focused and deliberate calm.
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Good morning and welcome to reflection on the go.
This is your morning reflection, and you can use it at home to make a good start of your day, or you can use it at work just before you start working, or you can listen to it on the way to work.
When you own the morning, you own the day. Therefore, your thoughts on the way to work are extremely important and can actually help you create a good day.
(The questions for reflection start 2.27 minutes into the audio file. Learn more about your posture on the Yoga Reflection 'Tadasana'.)
Approximately 95% of our thoughts run in circles. These are the same thoughts we thought an hour ago as well as yesterday and last week and last year - unless we do something about them.
And this is what we can do with the remaining 5% of our thoughts. This is when we are conscious of our thoughts.
When you decide what to think with your conscious mind, and when you repeat those thoughts over and over again, then you will begin to influence the 95% of your unconscious thoughts.
Your new thoughts create new neuronal tracks in your brain, and therefore you can actually change the shape of your brain with your thoughts.
And your brain is connected to your body. Your thoughts will automatically affect your behaviour, as well as your body language, your tone of voice and your facial expressions.
You act as you think. And you become what you think.
A famous Henry Ford quote goes like this: "Whether you think you can, or you think you can't, you're right."This morning reflection is meant to jump start your reflection – so you start the day with thoughts that will improve your day.
Use these questions to reflect on your day. Take your time, if you feel like reflecting carefully between each question. You may stop the audio file after some of the questions. Sometimes one single question is enough for your entire morning commute.You will know which questions that are most powerful for your situation, if you repeat the morning reflection a few times a week, and thereby become good at working consciously with your morning thoughts.
Questions for your Morning Reflection:
Who would you like to make happy today?
What is your intention for the day?
What is important to you today?
What will you prioritize?
How will you prioritize?
What will you do a little differently today than you usually do?
What is the most important message to communicate today?
How do you want your voice to sound today?
What will you show with your body language today?
If you want a technique to express strength, grounding and confidence with your posture, then listen to the Yoga reflection 'Tadasana'. 'Tadasana' means 'mountain' in Sanskrit. A mountain stands safely and upright and does not topple over in stormy weather.
Thank yourself for starting your day with your morning reflection.
When you own the morning, you own the day.
I wish you a wonderful day.
