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Unveiling Serenity: The Transformative Power of Body Scan Meditation

The Body Scan meditation is a wonderful way to relax, de-stress and unwind.

In the hustle and bustle of our fast-paced lives, finding a moment of calm can feel like an elusive dream. Enter body scan meditation – a powerful practice that holds the key to unlocking a treasure trove of physical and mental well-being. If you’ve ever found yourself yearning for a simple yet profound way to de-stress, unwind, and reconnect with your inner self, the body scan meditation might just be the answer you’ve been searching for.

What is Body Scan Meditation?

At its core, body scan meditation is a mindfulness technique that involves directing your attention to different parts of your body, systematically and progressively. This practice invites you to explore sensations, tensions, and feelings within each region, fostering a deep connection between your mind and body.

The beauty of body scan meditation lies in its simplicity. You don’t need any special equipment, a dedicated space, or a guru on a mountaintop. All that’s required is a few minutes of your time, an open mind, and the willingness to embark on a journey within yourself.

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The Benefits of Yoga by the Lakeside

It’s official: Being near water is good for you!

 

I have recently completed my MSc in Psychology and for my final dissertation I researched the benefits of being in or near water on mental wellbeing. The results showed that there were strong positive connections between spending time near water and increased wellbeing, including:

  • Increased relaxation
  • Reduced stress
  • Improved self-belief (self-efficacy)
  • Improved connection to nature
  • Connection with others
  • Improved outlook on life

I have long been a proponent of yoga outdoors and practice outside whenever the weather in Ireland permits! My research has backed up other findings on the benefits of Blue Space and mental wellbeing (if you are interested in finding out more, then I would recommend the book Blue Mind, by Wallace J Nichols).  Moreover, by practicing yoga near water you also get the added physical and mental benefits of yoga! So get outside when you can and hunt down those beautiful, beneficial Blue Spaces!

Lakeside yoga mediation

Yoga and relaxation by Lough Erne

 

By the way, I am looking forward to starting back with some Lakeside Yoga this summer, with the Lough Erne Resort in beautiful County Fermanagh. I will be taking yoga sessions on Tuesdays at 5pm and and Wednesday and Thursday Mornings at 10am, which are complimentary for guests at the Lough Erne Resort. Please contact them on 028 6632 3230 for details and booking or check out their website www.lougherneresort.com

Tree pose under the trees

Tree pose under the trees

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Yoga Ocean September Yoga Sessions

Welcome Autumn back with Yoga!

Feeling a bit stiff ‘round the edges? Looking to loosen up and wind down? You need some yoga! Join me this September, either online or in person.
⚡️Dynamic yoga will start back online from Wednesday 7th September, 7-8.15 pm. A flowing, more challenging practice for building strength and flexibility (£30 for 5 classes in a row).
🧘 Hatha yoga returns to the Aisling Centre on Thursday 1st September from 12-1.30pm, this is a more gentle yoga practice focussing on traditional postures to stretch and tone, there are also breathing and relaxation techniques to soothe the nervous system. (£30 for 4 classes in a row).
Yoga Ocean Classes September 21

Yoga Ocean Classes September 21

 

Contact me  for details and booking. I look forward to seeing you back on the mat! 🤗🙏
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Surf Stretch Sessions

NEW Surf Stretch Sessions

 

Have you had a landlocked lockdown? The days are getting longer, restrictions are easing and getting back to the ocean is on the horizon. However, a lot of us have suffered these past months without access to the ocean, gyms or swimming pools and surf-fitness has gone by the wayside.

Wouldn’t it be great to jog down to the surf again and feel confident? Rather than standing in the carpark, worrying about your popup or if you still have paddle power? That’s how I feel, so I have developed the Surf Stretch Sessions: a series of 4 classes throughout April aimed at improving strength and flexibility for surfing.

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Create a Yoga Sanctuary at Home

How to create a Yoga Sanctuary At Home.

Do you follow yoga online? If so, follow these tips to create your own Yoga Sanctuary at home.

You don’t need to invest in loads of fancy yoga equipment up front, here I will share with you some yoga prop hacks so that you can make the most out of your yoga practice with items from around the home.

Yoga props are especially useful for restorative yoga practices. In the video below I will show how you can adapt and adjust your props at home to use with restorative yoga. I hope you enjoy!
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Covid-19 Update

Yoga classes temporarily postponed.

 

Dear friends, due to the current situation I have decided to postpone yoga classes for at least two weeks as of 16th March 2020.

This is to keep us all safe and to support the efforts of those across the border in Ireland, who are making great sacrifices at this time.

I will keep you updated. I will be posting up some online yoga classes for you to practice at home over the next few weeks.

For those who paid in advance, we can either put it towards future classes or contact me directly for a refund.

In the meantime, stay safe folks!

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Relaxation and Stress relief

Looking to unwind? Try this guided yoga relaxation and stress relief technique.

 

Click on the video below to hear a 15 – 20 minute version of Yoga Nidra: a guided yoga relaxation and meditation.

Yoga Nidra translates as “Yoga Sleep”. It encourages a deep state of relaxation, where the body relaxes but where the mind remains awake. Listen to this yoga relaxation before bed, or at any time you need to unwind.

Learn how to bring your awareness to each part of your body in turn to relax deeply. Follow the guided visualizations to bring yourself into a dreamlike state where  you can allow positive thought patterns to to take seed and grow into part of your daily life.

If you enjoyed this then check out my short Yoga Nidra at just over 5 minutes:

Relaxing by the sea

Relaxing by the sea

 

Dont forget to subscribe to my You Tube Channel so you dont miss out on more yoga and relaxation videos!

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Yoga is for Every Body: Introduction to Chair Yoga

Yoga is for every body.

I have lost count of how many times I’ve heard people tell me they “can’t do yoga because they are not flexible enough”. Well, duh, that’s the point (sorry) !

Over the years I have taught yoga to people of all ages and abilities, from people with prosthetic limbs and wheelchair users, to those with  developmental disabilities or even long term illness such as MS and Parkinson’s Disease. Every body is able to do yoga, should the person so wish. Sometimes I have to physically assist a client to allow them to benefit from simple movements that are so very effective.

When I undertook yoga therapy training my tutor’s mantra was “The yoga is always the same”, by which she meant that the purpose was to focus on the breath, to relax the body and mind and to encourage the full range of motion for the joints of the body.

It is not about fancy postures but instead allowing the body to move as freely and as comfortably as it can.

In that spirit, I have put together a series of Chair yoga exercises that can be practiced at home. This introductory video lasts about 10 minutes and focuses on simple range-of-movement exercises for the whole body.

I hope you enjoy!

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Stop Should-ing On Yourself

A good friend once told me to “Stop Should-ing on myself”.

It was brilliant advice and I thought I would share it with you today, World mental Health Day.

 

I had been feeling glum and complaining: “Oh I should do this, I shouldn’t have done that”, to which my friend replied, in her own laconic way:

“Stop Should-ing on yourself”.

It made so much sense. So much of suffering is caused by beliefs such as:

 

I should be this…

I should be that…

I should do this…

I should do that…

I should be more…

I should be less…

I should have…

I should feel…

I should, I should, I should…

Plus an equal list of “I shouldn’ts” to match.

 

‘Should’ is defined as: used to indicate obligation, duty or correctness, typically when criticizing someone’s actions.

 

So what we are doing when we ‘Should’ on ourselves is piling on self-criticism; probably with a good old dollop of guilt as well. ‘Should’ is not so much a call to action but a means of berating oneself. ‘Should’ can make a person feel rotten, especially in terms mental health and well-being

An example being: “I should feel happy but I don’t” Where we have both criticism and guilt in one simple sentence.

So what could we use instead of ‘should’?

The first challenge is being aware of the times when you are ‘Should-ing’ on yourself and dwelling on self-criticism. (I like to recall my friend’s voice when I find myself falling into that trap).

The second is acknowledging the present situation for what it is, warts and all. View it as dispassionately as possible, like an impartial witness (this is a practice in mindfulness). Remove ‘should’ from that thought along with its associated guilt and shame. So, in the example of “I should feel happy but I don’t” can be replaced with: “I am not happy at the moment but that’s OK, this feeling will pass”

The third is to replace ‘Should’ with ‘I Can…’ Transform thoughts away from negative self-criticism towards what is achievable and positive. This is a way of opening up possibilities rather than shutting down in the shame of “I should”.

 

I hope that you find this useful. Wishing you all a good World Mental Health Day and remember:

“Stop Should-ing on yourself” .

 

 

 

 

 

 

 

 

 

 

 

 

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Wind Down with a Yoga Moon Salutation

This Yoga Moon Salutation can be used as a gentle warm up or wind down for an evening’s yoga practice.

 

 

How to practice a Moon Salutation:

  1. Start in Table position on the hands and knees, knees about hip width apart and hands below the shoulders.
  2. Come up onto the finger tips and step the left foot forward between the hands into a lunge (if you are newer to yoga you may have to lift your hand or assist your foot into position).
  3. Come into a ‘square lunge’ and get your balance.
  4. Inhale, raise your arms up overhead, hands in prayer position.
  5. Exhale, lean back gently (avoid this move if you have any back injuries)
  6. Inhale, release the backbend.
  7. Exhale, lower arms to shoulder level.
  8. Inhale, lengthen spine,
  9. Exhale, twist to the left.
  10. Inhale back to centre,
  11. Exhale, twist to the right.
  12. Inhale back to the centre.
  13. Exhale lower the right hand to the floor and raise the left arm.
  14. Inhale back to the centre.
  15. Exhale lower the left hand to the floor and raise the right arm.
  16. Inhale back to centre.
  17. Exhale return to Table position.
  18. Inhaling sit back to heels
  19. Exhaling reach arms forward and rest in Hare posture.
  20. Return to Table posture and practice the same, this time with the left foot forward in the lunge position.

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