5 Ways To Be More Present

by Rachel Helfferich EAT STRETCH NAP™ Contributor // Chicago // everglownutrition.com 

How much time do you spend worrying about the future, or stuck in the past? 

Do you spend all day in your head, without connecting to your body + listening to its needs? 

Raise your hand if this is you! (Trust me, I’m human + get caught in this cycle, too.) 

However, not being present is a dangerous cycle that hinders our body awareness, increases stress + can be exhausting. A simple way you can practice being more present is by connecting with your body. 

Here are 5 strategies to cultivate more present moment awareness by anchoring into your body.

1. Door Knob Reminder

My therapist once shared this with me + it really stuck. Each time you open a door + enter a new space, silently repeat this mantra to yourself: “I am responsible for the energy I bring into this room.” Observe how this brings your awareness back to your body in the here + now.  

2. Intuitive Movement

This isn’t about exercise to burn calories or fit into last year’s jeans. This is about movement with a focus on what feels good to you. Maybe it’s cycling to your favorite music + feeling the strength of your legs. Maybe it’s paying attention to your feet on the ground as you walk home. Perhaps it’s treating yourself to a restorative yoga class. Whatever you choose, pay attention to how your body feels in movement. 

3. Self-Care

Take a hot bath or shower, lather yourself with lotion, + wrap yourself up in a cozy robe or blanket. Slow down for each of these practices. Pay attention to the warmth of the water, the softness of your skin, + the texture of the blanket wrapped around your body. 

4. Mindful Eating

Of course, I had to mention mindful eating! Since we eat multiple times a day, this is a no-fail strategy. Next time you eat, pay attention to the first bite, middle bite, + last bite of food. Engage all senses + pay attention to the full flavor, texture, + mouthfeel of food. 

5. Body Scan

Before bed, allow time for head-to-toe relaxation in the form of a body scan. Gently move your awareness along each part of your body, noticing the full-spectrum of sensations. Release tension from your muscles + send breath to the areas in need of extra attention. Download this audio recording to try it for yourself! 

What strategies stand out to you? 

Choose one to practice today. Enjoy a greater feeling of connection to your body + the present moment.

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Rachel Helfferich [@everglownutrion]

Yoga Teacher, Registered Dietitian Nutritionist + Self-Care Enthusiast. Journal + oak milk latte in hand - always!

For more by Rachel, visit everglownutrition or follow her @everglownutrition on Instagram!

5 Breathing + Stretching Techniques to Release Stress

by Abigail Stevenson EAT STRETCH NAP™ Instructor // New York // abigailstevenson.yoga

Coming into Body: Deep Breathing

Step both feet on the ground. Place hands palm down on legs, soften eyes, and physically connect to the breath

Don’t manipulate the breath, just feel where it lives

Breath can be in and out through the nose or let a sigh out through the mouth

Think about the breath expanding in 4 directions

Add ingredient of “hearing breath” so you are consciously filling yourself up

Hearing is about stability, breathing is about ability-- connect the two so you are supported.

Kapalbhati Breath (Grace and Effort)

This is a breath for energy and to clear the mind. It also increases oxygen flow (Oxygen consumption rates during Kapalabhati are approximately 1.1–1.8 times higher than while sitting quietly)

How to set up: Bring arms out into a V and shape the palms into cups. Take a big breath in through the nose and then exhale out through the mouth… breathe in half way through the nose and then start to pump breath out through the nose by pulling the navel in and up towards the spine and pumping the breath from the belly. Do as long as needed and when you are done, breathe in 3 times through the mouth and hold the breath full… then exhale out through the mouth.

Note: This breath is not to be done on the first few does of moon cycle, if pregnant, or if it’s been fewer than 3 months postpartum

Shoulder Flossing

Interlace fingers in front of chest, and then lengthen arms above head. Bend at the right elbow and draw the palms facing up behind your head, to the left and then back up towards the ceiling so you start to make a circle with your palms. Move one way, and then move the other way. Try to keep the palms facing up towards the ceiling the whole time.

The tendency here is to compensate and spread through the rib cage—try to draw the ribs slightly in by drawing the pubic bone slightly forward.

Eagle Arm Cat/Cows

Bring the right hand to your left knee and your left hand to sacrum for a twist to the left, then reach left arm up towards the ceiling, turn the torso to face forward, and then left hand finds your right knee and you dome the spine like an angry cat and puff up the space in between your shoulder blades, wrap your right arm underneath your left in eagle arms by crossing at the elbows, then as you breathe in arc the spine and reach arms above you and then inhale to curl the spine and draw the elbows towards the navel—do the curls with eagle arms about 3 times on each side and then do the sequence on the other side.

Good for opening shoulders and low back.

Breath of Seasons

Inhale to visualize the season of Spring rising up the front body, hold the breath above you and let Summer ripen, exhale to let the breath descend down your back for Fall, and then hold the breath empty beneath you for Winter and insight. Repeat as long as needed, it’s a very calming breath.

Abigail Stevenson [@abbyliss]

Yoga Teacher, Hormone Enthusiast + Mama of Lemon (the cat)

For more by Abigail, visit abigailstevenson.yoga or follow her @abbylis on Instagram!

How CBD Can Help With Anxiety

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

Do you keep hearing about CBD but you’re not sure what it really is or how to use it? You might already know that it’s great for relieving stress, anxiety, and pain while also helping you simply chill out [of course we love that ;)]. Read on for more about the product taking over the health + wellness industry and how it can benefit you!

What is CBD?

According to Project CBD, "Cannabidiol (CBD) is a naturally occurring compound found in the resinous flower of cannabis, a plant with a rich history as a medicine going back thousands of years” AKA it’s totally natural, safe, and can be a great complement to a healthy lifestyle!

CBD has been used for years to alleviate physical pain and there is a ton of research on how to use it. The best thing to do before trying it is to talk to a professional to learn more about CBD and how to tailor it to your specific needs. Chances are, if you’re here, you’re seeking CBD out to help you r e l a x a little deeper :)

Where can you buy it?

You can buy CBD anywhere from grocery stores to online. I typically buy mine from a local CBD store or online from AUR Body. Talk to a professional to find out what dose and what type works best for your body and lifestyle. Most CBD and health food stores have someone on staff that can talk you through the products and their benefits.

How CBD has helped me

I started taking CBD two years ago when I noticed my anxiety was becoming more difficult to manage and I was in the thick of my seasonal depression. After a yoga class, I went to a CBD store and talked with a knowledgeable professional about which brands and products to use to help me sleep and ease my anxiety. He recommended I use a tincture that was 100mg and take it every day - I can increase or lower my dose as desired. I was so excited. I ran home and tried the strawberry flavored goo. It was delicious and worked almost instantly. My racing mind was finally calm. I slept through the night, and woke up feeling energized! This was an amazing new feeling for me and I continued using it in the morning with my other vitamins. I’ve tried other products such as chocolates, gummies, vaporizing and have experimented putting the oil in my tea, coffee, and smoothies. They all work great! I noticed my anxiety is much more manageable, I sleep through the night, feel well rested when I wake up and focused during the day.

My Regular Routine

In the morning, I put a few drops of an oil or tincture into my morning beverage (tea, lemon water, or coffee). At night, I either vaporize while I’m reading before bed or I take the oil/tincture sublingually. If I have any back pain I use a body balm infused with CBD on my back and put some on my temples to relax.

For anyone experiencing anxiety or trouble sleeping, CBD may be a huge help! You can do your own research online, talk with a professional, or go to your local health food store. There are many different kinds and ways to try CBD. Enjoy!

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!

One Week Wellness Challenge

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

Happy New Year! I’m excited for new opportunities in 2019 for growth and exploration, I’ve set my intentions and am looking forward to the journey. I’ve created a Week of Wellness Challenge with the intention of helping people find pauses for mindfulness in their everyday lives. Enjoy!

Sunday Skincare - Create a face mask! Use a bowl or a plate to mash together a raw banana, 2 tsp of agave/honey, and 1/4 cup of plain vegan/regular yogurt. Banana has great brightening properties and honey is a great antibacterial, you can actually wash your face with it, fun tip!

Set your intention for this week with this act of self-care. While you are mixing your mask make sure that your focus is completely on this activity. While you gather your ingredients and start to mix them, take note of the texture of each ingredient, the smell, and how the texture looks. This is a brilliant form of meditation, allowing you the space to create something for yourself as a form of self-love and this is your only focus.

While the mask is setting on your skin you can either journal, meditate silently, or simply reflect on your experience of stillness, on your experience without other stimulation allowing yourself to dive in to the smells and textures of the ingredients. What did this experience bring up for you? How can you use this practice in other areas of your life?

Monday Making breakfast. Taking note of each step of either making your tea, coffee, or juice - the smells, texture, and how it tastes - use this time to dive into your experience. Step two of this activity is to eat breakfast/drink your coffee, tea or juice silently. Create this experience of stillness and reflection while enjoying your food. You can still eat breakfast with others, but encourage them to also eat silently along with you.

During my 200 hour Yoga Teacher Training, I was in France with 15 other people sharing a house. Each morning we had silent breakfast, all together enjoying our meal and each others company. I encourage you to try this at least one day during the week and see how it feels to try it every Monday.

Tuesday Meditate on the train. While you are in your commute, either on your walk, train/bus ride, or car drive to work. Take this time to connect with yourself, this could be noticing the scenery, listening to a guided meditation or practicing your own meditation. Allow this time for you to connect and restore.

If you work from home, Find a comfortable seat and practice your meditation at home or on your walk to your co-working space, to get coffee, or just take a walk outside :)

Wednesday Free Writing Journaling. I created a prompt for Free Writing Journaling as well as other journaling prompts. This type of writing really shows us how quickly our minds move and sporadic our minds can be. Meditation is not about being completely blank, it’s about staying present and using thoughts and experiences to become more connected to your mind-body. Through this exercise you may write random things, a story, or a regular journal entry. This time is for you to be creative and enjoy the process!

Thursday Yoga! Ideally, find a restorative yoga class or a vinyasa/yin(restorative) class. Classes that are fully restorative/Yin or have it in the mix are going to challenge you to be still and meditate. These classes are slow moving, deep stretching, and can be cathartic. I really enjoy a restorative class as a form of therapy. This time of stillness and slow moving allows me to dive deep into my body and meditate on the past week.

Friday Gratitude Journal. Writing 3 things a day that bring us joy or that we are grateful for, allows us to stay humble and find more ease. While we are reflecting on what we’re grateful for, we are allowing ourselves the space to be present and find joy in what we have.

Saturday Mindfulness Checklist. Creating a daily or weekly checklist can be helpful for us to see how far we’ve come and plan where we’d like to go.

Let us know how this challenge goes for you in the comments! What was your favorite practice to implement?

If you’re in Chicago, be sure to check out our events! We have plenty of slow, restorative yoga classes that will help you pause and create more moments of mindfulness.

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!

Eat Stretch Nap Pep Talk - Engage With The World!

“Today, I make the conscious choice to engage with the world in an active way. I’ll take a new route and talk to strangers. I will smell flowers and pet dogs, and maybe walk around barefoot for a while if I’m not inside a 7-11. At the very least, I’ll have a day that’s slightly more interesting than average. And at the most, I’ll have a startling epiphany or make a friend who will change my life forever. No pressure.”

                        — Affirmators

Today's Mantra:

I actively engage with my world.  

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