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One day, while I was talking to a colleague, the topic turned to stress, and he told me something I have taken in to myself in my daily routine


Slow down when you have the time


The most convenient moment I have to do so is on bike rides, where I often instead opt to walk with my bike beside me, when the time is right.

When the body slows down to a relaxed pace, the mind will also become relaxed.

The walks help me unwind. In my experience, when my body slows down to a more relaxed tempo, my mind follows suit.

While I simultaneously sense my surroundings more vividly, the same goes for my experience of the present moment - I take my time to feel the ground beneath me, the sounds in the air, the scents, the wind, etc.

Sometimes I do not always have the time to walk the entire way, but I none the less still enjoy the time I have where I am able to slow down.

It is of course also possible to slow down in many other situations. For example, one can take time in the evening to have a footbath, or read a good book.

What personally works best for me is just choosing to walk, sometimes with the bike beside me, and in relation it has made it easier for me to slow down in many other situations.

If it is initially difficult to slow down, listening to ambient music is one thing that helps in my own experience, as it makes it easier to hush, and calm the mind.

https://open.spotify.com/user/t1pfplqu0npqdtdqvjgnvszul/playlist/3xXpjWfHUyHX5vLwj1ur0o



En dag hvor jeg snakkede med en kollega faldt emnet på stress, og han sagde noget som jeg har taget til mig i min dagligdag.


Sæt tempoet ned når du har mulighed fordet.


Det nemmeste sted for mig og sætte tempoet ned er på cykelture, hvor jeg vælger at gå i stedet for at cykle, når tiden er til det.

Når kroppen kommer ned i et mere roligt tempo, vil sindet også naturligt blive mere roligt.

Gåturene hjælper mig til at komme ned i gear. Jeg oplever at, når min krop kommer ned i et mere roligt tempo, så gør mit sind også.

Samtidigt med at jeg oplever mine omgivelser stærkere oplever jeg også nuet stærkere.

Jeg tager mig tid til at mærke underlaget under mig , Lydende omkring mig, duftene, vinden Etc.

Nogle gange har jeg ikke tiden til at nå hele vejen til fods, men jeg nyder bare tiden jeg har, hvor jeg kan sætte tempoet ned.

At sætte tempoet ned er naturligvis også muligt i mange andre situationer. Eksempelvis at give sig tid til et fodbad om aftenen eller læse en god bog. For mig er det der har fungeret bedst bare at vælge at gå eller at trække cyklen, og det har hjulpet mig til at sætte tempoet ned i mange andre sammenhænge.

Hvis det kan være svært til at begynde med, at sætte tempoet ned, er noget som har hjulpet mig at lytte til ambient musik. Da det hjælper ti, at stilne sindet.

https://open.spotify.com/user/t1pfplqu0npqdtdqvjgnvszul/playlist/3xXpjWfHUyHX5vLwj1ur0o

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A lot of people think that yoga is just various stretching exercises, and that the primary goal is to become as flexible as possible. To begin with, that was also my main focus – Trying to see how far I could get my body in advanced poses, but with time yoga has become a large part of me – an integral part which is always with me, and which, to me, is to a much further extent about where I am and to be one with what is.

More than often we are not mentally aware of where our body is, but are fixated on the future, the past, to-do lists, and all sorts of concerns. We forget the present, which makes it difficult to be mentally present as well.

That is why I personally use a lot of time to allow myself to arrive when I step into a new room – Giving myself time to sense. I sense the contact between my body and the surface underneath me, sense the walls of the room and the ceiling above me. I give myself time to sense my breathing, and time to be.

It is something, which has significantly enhanced my quality of life, by allowing myself, time during the day to arrive. It gives me a larger mental surplus, and lets me experience the present stronger.

Mange tror at Yoga er diverse udstrækningsøvelser, og at det ultimative mål er at blive så fleksibel som muligt. Til at begynde med var det også en stor del af mit focus: hvor fleksibel jeg kunne blive – hvor langt jeg kunne få kroppen ud i diverse yderstilinger, men med tiden er Yogaen blevet en stor del af mig – en integreret del som altid er med mig, og for mig handler det i dag i langt større grad om at være tilstede hvor jeg befinder mig og være med det som er.

Ofte er vi ikke mentalt tilstede hvor kroppen befinder sig, men derimod opslugt af tanker om fremtiden, fortiden, To Do Lister og diverse bekymringer. Vi glemmer nuet og det gør det ikke nemt at være mentalt tilstede.

Derfor bruger jeg personligt meget tid på at lade mig ankomme. Når jeg træder ind i et nyt rum – giver jeg mig tid til at mærke efter. Jeg mærker min krops kontakt til underlaget, mærker rummets vægge omkring mig og loftet over mig. Jeg giver mig så tid til at mærke åndedrættet og tid til at være.

Det er noget som giver mig stor livskvalitet, at give mig tid i løbet af dagen til at ankomme. Det giver mig et større mentalt overskud og gør at jeg oplever nuet stærkere.

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Like many others, I have often intended the New Year to be a new beginning with resolutions, which often were based on reaching a notion of perfection somehow, which always ended up in great disappointment, because I never could achieve that goal of perfection.

As the years have passed, I no longer set any new year’s resolutions with huge demands, but rather make some for funs sake.

But this year, my new year’s resolution is so very characterized by my yoga lifestyle, that it is simply no more than a hope to be less affected by stress and thereby have a greater presence in the moment.

- A resolution to take one thing at a time, without worrying about the next thing to do and the one following right after, I have completed my current task.

- A resolution to take better care of myself – To remember to do something nice for myself once in a while, both small and large things, like taking a footbath after a long workday, treating myself to some delicious chocolate, or booking a time at a masseuse.

So all together, a new year’s resolution about an improved quality of life, and caring more about myself some more. Rather than viewing resolutions as mental contracts where we either reach the goal or we have failed, they ought to be merely seen as a natural reaction to an aspect of what we reflect over, the things we have achieved, and the things we have yet to. New Years is a symbolically appropriate time where many people want to set some goals for their own good, but why make them impossible to achieve? All people are different, and if desired, it would be healthier for ourselves to set goals which strive for self-improvement, but which also suit our personalities, responsibilities, and day to day flow, and more importantly, also allow ourselves the space to not always pursuit them, if they do not work out as we hoped for, but realize that New Year’s resolutions are just a fun tradition, and that it is quite okay if those we set do not always work out.

But with that in mind, it is also important to realize that, just like achieving perfection is impossible, the idea of a perfect moment or time neither really exists. No matter if you want to lose 10 pounds, quit smoking, begin on a hobby, reach out to an old friend, or take more walks in the nature, there is no difference between New Year’s Day and any other day. Now is as good a time as any.

I wish you all a wonderful 2018


Ofte har jeg som mange andre tiltænkt det nye år til at blive en ny start, med et nytårsforsæt som ofte bestod i at opnå perfektion på den ene eller anden måde. Det resulterede altid i en stor skuffelse, da jeg aldrig kunne opfylde målet om perfektion.

Efter jeg er blevet ældre har jeg ikke sat noget nytårsforsæt med store krav, det har mest bare været for sjov.

Men i år er mit nytårsforudsæt så præget af min yogalivsstil. Det er ganske enkelt et håb om at være mindre påvirket af stress, og derved opnå en større tilstedeværelse.

-Et nytårsforsæt om at tage en ting af gangen, uden at bekymre mig om det næste eller det næste igen, som jeg skal foretage mig lige efter det jeg har gang i

.- Et nytårsforsæt om at tage mig bedre af mig selv at huske og gøre noget godt for mig selv, både små og store ting - som at tage et fodbad efter en lang arbejdsdag, forkæle mig selv med lækker chokolade, eller en tid ved en massør.

Så alt i alt, et nytårsforudsæt om en bedre livskvalitet og en større kærlighed til mig selv.

Nytårsaften er en symbolsk lejlighedspassende tid hvor mange gerne vil sætte mål for deres eget bedste, men hvorfor gøre dem umulige at opnå? Det er sundere med realistiske mål som er baseret på at forbedre os selv, men som også er tilpasset personlighed, ansvar, og daglige flow, og vigtigere endnu, at give plads og lov til at ikke altid forfølge dem hvis de ikke fungerer, men at indse at nytårsforsæt blot er en sjov tradition, og der ikke er noget galt hvis det man har sat sig for ikke opnås.

Men med det i baghovedet, er det også vigtigt at forstå at, på samme måde som at opnå perfektion er umuligt, findes det perfekte tidspunkt heller ikke. Ligegyldigt om man gerne vil tabe 4-5 kg, kvitte smøgerne, begynde på en hobby, tage kontakt til en gammel ven, eller gå oftere i naturen, er der ingen forskel på nytårsdag og hvilken som helst anden dag. Nu er lige så godt et tidspunkt som alle andre.

Jeg ønsker jer alle en fantastisk 2018

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Do you remember to appreciate all those things which work, in contrast to those which do not?

Every time I experience that something isn’t working out well, I try to draw my attention to that which does, and realize new opportunities. To me, that is ”Santosa” (contentedness) at its best.

A reoccurring problem I have is wrist pain, which makes my ordinary yoga practice session a great deal more challenging, since I do many intense inverted poses.

I cannot do without yoga, so I must think in new creative ways and more than often this turns into that my practice sessions take a calmer and more meditatively focused approach than usually.

I’m grateful for the possibility to do something different and find great satisfaction in discovering new ways to practice yoga.

Appreciation of thinking and acting differently and being content with what is, is not always that easy, and which personally speaking is something that requires a great deal of effort from me, but nowadays, I see it as a gift that gives me a more positive outlook on life.

Husker du at påskønne alt det som fungere, i modsætning til det der ikke gør ?

Hver gang jeg oplever at noget ikke er fungere for mig forsøger jeg drage min opmærksomhed til det som gør, og se nye muligheder. For mig er det Santosa (tilfredsheden) i sin bedste form.

Et tilbagevendende problem for mig er smerter i håndledet. Hvilket i den grad komplicere min gængse yogapraksis, hvor jeg står meget i omvendte stillinger.

Jeg kan ikke undvære yoga, så jeg må tænke nyt og ofte bliver min yogapraksis med et større meditativt fokus og en mere rolig form for Yoga end normalt.

Jeg påskønner med taknemmelighed muligheden for at gøre noget anderledes og finder stor tilfredshed i at finde nye måder at dyrke yoga på.

Taknemligheden for at tænke og agere anderledes og tilfredsheden med det som er, er naturligvis ikke altid nemt og noget som kræver særlig meget øvelse i hvert fald for mig, men nu er det gave for mig som giver mig et mere positivt syn på tilværelsen.



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I en travl hverdag fuld af to do lister og ofte med et fokus på det næste man skal foretage sig, kan det være godt med en pause fra det hele til at mærke nuet og kroppen gennem en kropsscanning.

Kropsscanning er et super meditativt værktøj da kroppen er i fokus og der derfor ikke er så meget plads til tankerne. Da man hele tiden bliver mindet om at have fokus på kroppen.

Meditationer hjælper en til at være mentalt tilstede i nuet og hjælper derved til en bedre livskvalitet.

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The philosophy of yoga might seem like an afterthought to the psysical yoga practice, but in reality, it can help put a new broader perspective on yourself and life around you both in the past, present and future, and improve your day-to-day experiences. However, this might still sound very theoretical, so I’m going to tell a little story from my own everyday life as an example of how the yoga philosophy can come into use.

The other day while at work, my favorite yoga tights were accidentally ruined when they got snagged in a vending machine which resulted in a tear on the back. Naturally, I was upset that they were ruined, partly because they were expensive, but mainly because that they were the best yoga tights I had.

I reminded myself of the first two branches of the yoga tree, Yamas and NiyamasAparigraha and Santosa.

Aparigraha, which means to not attach yourself to materialistic possessions and Santosa, to be content with what you already have.

Thanks to these aspects of the yoga philosophy and my awareness of them, I let go of my initial glumness, and reminded myself of all the good things around me. Besides, it was only a pair of tights – Nothing which cannot be replaced.


Yoga filosofi virker måske som en tilføjelse til den fysiske yoga praksis, men det kan faktisk være med til at gøre ens hverdag bedre og få et større perspektiv på nuet og ens selvopfattelse. Men det kan stadigvæk lyde meget teoretisk så som et eksempel har jeg en lille historie fra hverdagen hvor yogafilosofien kom til udtryk i praksis

Den anden dag på arbejde blev mine yndlings yoga tights ødelagt, de sad fast i en automat, og der blev revet hul bag på dem Jeg blev naturligvis ked af at de var blevet ødelagt, både fordi de havde været dyre, men mest fordi det var de bedste yoga tights jeg havde.

Jeg mindede mig selv om de første to grene af yogatræet Yamas og Niyamas - Aparigraha og Santosa.

Aparigrahasom vil sige - ikke at have tilknytning til materialistiske ting og santosa - at være tilfreds med hvad du har.

Takket være Yoga filosofien og min bevidsthed omkring den, gav jeg slip på tristheden, og i stedet tænkte jeg på alle de gode ting omkring mig. Det var jo bare et tights - ikke noget uerstatteligt.

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The other day I went to see the doctor for a simple health check.

The doctor asked me: “How are you” and I paused with confusion. Naturally thinking it had something to do with why I came for a health check, but I then came to the understanding that he just had asked me with no further agenda. He had just asked me with human interest.

It got me thinking.. I was surprised when he asked me “how are you” because I rarely get asked how you are. It is much more normal to get asked how are you doing or how is it hanging and people who are excepting you to tell them that everything is fine.

So then I started to be aware of asking people “How are you” instead of just asking how is it hanging. I thought if there were the slightest chance another person would feel just a fraction of what I felt then it would maybe become a better day for another person.

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I had a wonderful experience with Yin Yoga, in the most amazing surroundings at the top of a wellness facility, with a perfect view calming music and great props.

Nature truly has a healing power and whenever possible I practice Yoga outside. And even though I was not outside, the view calmed my mind.

Yin Yoga is a slow form of Yoga where the Yoga postures are held for 3-5 minutes. Because of its slow pace, it slows down the mind and has a calming effect on the mind and body.

In the Yoga class we used bolsters as props, which I really liked and I have adapted it into my own Yoga practice, and I would like to share it with you.

Every morning I start my Yoga practice laying on a Yoga bolster (you can also use a pillow) – grounding down – feeling the contact to the mat and the bolster, and the stretch, the bolster provides for my back. It helps me to come into a deeper meditation in the start of my yoga practice.

                                                        Savasana with the bolster placed at the center of my back.
                                          Supta Baddha Konasana with the Yoga bolster placed at the center of my back.

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I have been attending two different types of Yoga classes in Norway - Vinayasa and Ying Yoga - more on the Ying Yoga class coming up later. Both Yoga classes were taught in Swedish, and for the first time, when attending a Yoga class in a different country, I understood almost everything she said. The classes were excellent, and I would like to share the best parts with you.

We started out with a breathing technique called sama vritti translated as– same wave/movement. It is a breathing exercise that helps to stimulate concentration and build up energy.

Sit in a seated position and inhale while you count to four, and then exhale counting to four again and repeat. There are a lot of different variations and you can decide youself the duration of your inhalation and exhalation.

The Yoga class was built up with different variations of Sun Salutations with nice and calming music. There was especially a great variation of the Malasana pose and the Ninya pose, both asana (yoga postures).  You will feel a great stretch on the inner thighs, and it helps to involve balance in a great and fun way as you are balancing on your toes.

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The third limb of the Yoga Tree is the asana also known as Yoga postures. Even though the asana are much more than just physical postures.

Pantanjali’s yoga tree is bulid up by 8 limbs. Each limb leads to the next one. The first two limbs Yamas and Niyamas leads to the third limb Asana.

Read about Yamas and Niymas here:  https://nouw.com/themindofmathilde/yamas-niyamas-29790370

The first two limbs of the Yoga tree are incorporated into the practice of the asana. For example Ahimsa – Non violence not being violent towards your body and mind while you are practicing the asana (yoga postures) and Santosa - Satisfaction being satisfied with where you are in the practice.

Your flexibility, balance and strength can vary from day to day. Yoga is not about perfection but it is about creating a union between the mind, body and spirit and to be present.

The asana can also help you to achieve certain effects on your mind.

Generally the seated positions helps you to ground drown and to be calm, and the standing postures helps you to be confident and to be open to the world and life.

Your personal yoga practice can therefore be build up for special purposes. When you start in sukhasana, (a seated position) - it will help you to ground down and to connect to the breath. A standing position where you are drawing the sun with your arms, will help you to be more open and confident.

It would be a shame, only to describe the asana as something physical, because it is bigger than that. It is not only something physical but also a part of a mental practice.

Sukhasana

Standning positiosn - Drawing the sun

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