How to Destress During the Holidays!

by vpk® by Maharishi Ayurveda

Feel stressed during the holidays? Too many things to do and people to see? Want to savor each moment but busy planning what comes next? We’re here to help you slow down during the holidays (and every day ;) )!

Our friends at vpk® by Maharishi Ayurveda's have some great Ayurvedic tips on how to balance out the chaos of the holidays and just enjoy the excitement! Hint: it’s all a balancing act!

Click here for vpk® by Maharishi Ayurveda's article on De-stress During Seasonal Chaos.

4 Stretches to do on an Airplane

by Molly Black, EAT STRETCH NAP™ Contributor // Founder of Wellness by Molly

When you travel a lot, your practice may dwindle while you’re on the go. A great way to stay on track is to do some yoga on the airplane. Your body will thank you.

Enjoy!

Seated Twists 

While seated with both feet flat on the floor, bring the back of your left hand to your outer right thigh and gently twist your upper body so that you are facing the right. Do the same on the other side. Keep your neck and spine long and breath in as you lift your ribcage and exhale as you twist.

Neck Rolls 

While seated or standing, bring your chin to your chest and then move your chin to the left and right side. If it's comfortable, bring your neck into full circles covering your full range of motion.

Thigh Lifts 

While standing bring one thigh into your chest and wrap your arms around your leg. Repeat on the other side. You can hold on to the airplane chair or wall for balance.

Wrist Stretches

While seated or standing, interlace your hands and then bring them overhead with your palms facing up. Lean from one side to the other if you have room for an extra stretch!

Do you want to learn more easy stretches you can do while on the go? Watch @eatstretchnap’s story every Thursday for #ESNStretchBreak! We share one simple pose you can do anytime and teach you its amazing benefits! We want to see you stretch in the wild! Take a pic of yourself stretching on an airplane or public space and tag #ESNStretchBreak + @eatstretchnap to be featured.

Molly Black [@wellnesswithmolly]

Mindfulness Guide, Meditation + Yoga Teacher + lover of vegan cooking and chai

For more by Molly, visit wellnesswithmolly.me or follow @wellnesswithmolly on Instagram!

4 ways to increase mindfulness

by Molly Black // EAT STRETCH NAP™ Contributor // Founder of Wellness by Molly

If you want to be more mindful, increase confidence, decrease stress, AND combat anxiety - there is one thing you can focus everyday that will help:

Improving your mind-body awareness.

Below are four techniques to help you become more mindful through mind-body awareness.

Place one hand on your heart and one hand on your stomach and feel your body move with each breath.

This grounding exercise helps you arrive in the space you’re in and creates a soothing effect. Start your day this way to bring your focus inward and to help ease unsettling thoughts and feelings. You can also do this if you’re about to give a presentation, feeling social anxiety, or going into an interview. Basically, whenever you feel ungrounded, try this out!

Focus on your breath.

Almost every yoga teacher uses the phrase “focus on your breath” because it’s one of the best ways to increase body awareness. Take time to tune in and notice changes in your breathing throughout your day. Focusing on your breath naturally brings you more energy and a sense of calm. If you feel stressed, try this simple breathing technique: Let out a big sigh or release a deep exhalation as you push your hands away from you. This creates a sense of you literally pushing away negativity. Now who doesn’t want that?

Practice “Breath of Joy”

Breath Of Joy, a breath control technique, is an amazing way to combat depression. While standing, lift your arms parallel to the ground in front of you breathing in through your nose, lower your hands to your sides, while inhaling again lift your arms out into a “T Shape,” inhale a third time and lift your arms over your head, then on your exhalation bend at your waist into a forward fold and send your arms behind you. Let your exhalation out through your nose. Repeating this 6 - 12 times can help energize you and improve your mood!

Do some yoga!

Practicing asana, or yoga poses, are a wonderful way to create more mind-body awareness. Understanding how your body moves and how your breath changes throughout your movements will allow you to have more awareness in your everyday life. If you’re intimidated by yoga, try practicing at home online or check out EAT STRETCH NAP’s Sunday Stretch class, it’s great for beginners!

There are so many ways we can become more connected to ourselves through our bodies. How will you utilize these techniques?

Molly Black [@wellnesswithmolly]

Mindfulness Guide, Meditation + Yoga Teacher + lover of vegan cooking and chai

For more by Molly, visit wellnesswithmolly.me or follow @wellnesswithmolly on Instagram!

You Don't Have to Save the World - Sunday Stretch Playlist

This Sunday Stretch Playlist is inspired by the song Lullaby by Tasha. Sometimes you don’t have to save the world. It’s okay to lay in your bed. :)

Want more Sunday Stretch Playlists?  Check out EAT STRETCH NAP Founder Cat Aldana's Spotify below!

Listen now!

Eat Stretch Nap Pep Talk - You've Got Options!

“As I open to the abundant possibilities of my life’s path, I’m reminded that I always have unlimited options. Life is a buffet, and I allow myself to choose whatever makes me happiest, without limiting thoughts like ‘you can't put mac and cheese on your baked potato.’ "

                        — Affirmators

Today's Mantra:

I have abundant options. 

Sometimes you just need a reminder that everything is going to be ok. Download the image below and make it your phone background for an instant positivity boost!