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Introduction to Office Meditation: 5 Steps to Peace of Mind at Work 

8/1/2018

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Meditation is the art of concentrating on just one thing and the art of being present with experiences, emotions, and thoughts as they occur. Presence is one of the most profound gifts you can give yourself and those around you, because some of the best experiences in life are those in which you are truly present. No judgment or worry, just awareness. 

Conditioning yourself to reach a relaxing meditative state during a chaotic workday is difficult, but you can make quick progress by adhering to a simple routine. No clothing change or big gaps of time necessary–all you need is your intention and your attention.

Such tools are especially useful at work, and the reason why companies like Facebook and Kind Bars embrace and incorporate yoga and meditation practices into their workspace and wellness programs. Here's how to get started:

Step 1: Choose your preferred time of day
Find two days or more per week to practice meditation. An ideal meditation sessions lasts for about 15 minutes, but it takes just 2 minutes to steady your breathing and relax your mind. 

Morning
A great way to set the tone for the rest of your day before the chaos kicks off.

When you feel stressed
Settle your mind and think clearly about next steps. Meditation can help you focus and feel less overwhelmed.

Midday
Break up your routine and stretch out your body. You'll feel more relaxed and open-minded for the rest of the day.
 
At the end of the day
Unwind and transition out of work-mode, allowing yourself to truly enjoy time with friends and family.

Step 2: Find a physical space
You will need a quiet location free from interruption and distraction. Choose any room, no matter how small–an empty phone booth, quiet staircase, or unused conference room all work well.

Step 3: Set a timer
When you determine your preferred meditation duration, be sure to set an alarm on your phone or computer so that you’re not pre-occupied thinking about time during your session.

Step 4: Find a comfortable position
Meditation can be done sitting, standing, or lying down. Just be sure to commit to this position and remain as still as possible during your entire session.

Step 5: Take a deep breath and begin!


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The Power of Meditation & Why Start Now

8/26/2014

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“Don’t just do something, sit there!”  -Thich Nhat Hanh

Meditation may just be the most powerful tool in learning to navigate your emotions and become self aware. It relieves the pressures of your thoughts, and through that comes the clearing needed to create a shift in perspective, usually for the better.

Consistent practice will literally change you on a cellular level. Over time, you will notice that habits, reactions, and ways of responding to the world shift for the better. 

Meditation may be practiced and enjoyed with or without music, eyes open or closed, sitting or lying down. There are many forms and techniques, but the constant is this: true meditation means fully anchoring your consciousness, awake and aware, in order to witness and observe the true essence of reality.

And why start now? Because life deserves your presence now! 
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The Foam Roller

12/22/2013

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If you haven’t already, do yourself a big favor and get yourself a foam roller! It costs around $25 (I bought mine on amazon), and it is well worth it, as regular use will give you results quick. Plus, it just feels good. 
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It works by breaking down scar and soft tissue adhesions, which enhances your range of motion and promotes circulation in the area. It’s a little painful at first if you’re not used to it, but over time it will start to feel really good, like a deep tissue massage. I've included a list of benefits, tips on how to use, and photos below to help you get started. 
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Additional benefits:
  • A more efficient exchange of nutrients and waste particles
  • Quickens recovery time by reduces soreness & stiffness caused by intense workouts or past injuries 
  • Great for maintaining proper posture
  • Reduces risk of joint pain and physical imbalances 
  • Rolling on these short muscles and ligaments improves their strength, length, and flexibility, which prevents injury.
  • Helps you relax (like a massage, without the cost)
  • Drains the lymphatic system

Tips on how to use:
  • Ideally, use all over the body and focus on areas that are especially tight, which tend to be in the underarm, hip/butt, and IT band areas.
  • Always stretch the area after rolling on it
  • Take your time – go slow. Hold the pressure on the tight and tender spots for at least a few deep breaths (Ideally 30-60 seconds) and continue rolling.
  • Avoid rolling over bony areas
  • Drink plenty of water after each session

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Calf Muscles: Position the roller on the floor horizontally below the calves. Use your arms/hands to lift yourself and slowly roll upwards towards the knees. Control the pressure by using one or both legs at a time. For ultimate pressure place one leg on top of the other as shown here.


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Hamstrings: Start by sitting on the roller. Use your hands on the floor in front of you and your abs to roll downwards towards the knees, and back up. For ultimate pressure, roll on one leg at a time with one leg over the other.


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Glutes: Sit on your right butt cheek and cross the right ankle over your left knee. Left leg is bent with sole of the foot on the ground. Use your hands are on the floor behind you to roll around the glutes. Repeat on the other side.


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IT Band (Outer thighs): Perfect for runners or cyclists! This one alleviates knee pain caused by tight muscles. To start, lie on your side, with the roller just below the hip. The top leg can be on top of the bottom leg (most pressure) or on the floor (less pressure). Use your hands to control rolling down from the hip towards the outer knee. Don’t forget to stop, breath, and focus on tender areas – you will find many of them in this area!!


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Underarm/Latissimus Dorsi area: This area connects the back, shoulder, and upper arm muscles, and has many trigger points. Start by laying sideways with the roller under the armpit at the base of the shoulder blade. Roll up your side body towards the armpit and upper arm, and roll back down a few times. Stop and focus on the tender areas until you feel a release. Repeat on the other side.


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Quadriceps: Lay on the roller facing down, hands or forearms on the floor, with the roller positioned at the tops of the thighs. Slowly roll down from the hips to the tops of the knees. To decrease pressure, roll one quad at a time, using your other leg for support.


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Upper Back (Trapezius Dorsi & Rhomboid Muscles): Lay with the roller positioned beneath the shoulder blades. Clasp your hands behind your head for support. Knees are bent with tops of the feet on the floor. Use your feet to control rolling up and down the back towards the head.





Thanks so much for reading!! Hope this helps you feel well and good :).




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Strength & Courage

11/16/2013

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Our bravest moments are often the times we do or endure something despite feeling terrified, weak, vulnerable, and unsure of the unknown. It's when you choose discomfort, to expose yourself, risk rejection, failure, and criticism (from ourselves or others) for the greater good.. for growth. 

The practice of yoga itself is challenging, and without a doubt requires this type of bravery. Why go through that? Because these acts of bravery provide the innate power and strength needed to not only deepen your practice, but also withstand hardships life throws at us. 

Sure, you may feel shaky and awkward in triangle pose, but over time you will shake less because you’ve been there, done that. Over time, you may adapt to it, be able to breathe through it, and actually enjoy it. In the same way, when life hits you with something that turns your world upside down, you may remember to breathe through that too, because you’ve practiced courage. You have conditioned yourself to stay calm and connected to your highest self, despite the discomfort. 

I believe that the tools you learn to use “on your mat” through yoga help you in all aspects of life. Tools such as acknowledging how you are truly feeling, breathing through your bodily tensions, taking risks, and surrendering- are all acquired through yoga. It humbles you, it nurtures you, it opens you, and it teaches you about yourself. It teaches you to stay where you are, and to draw strength from your depths. And it teaches you that you will be rewarded. To receive these gifts, you need to go past the fear, uncertainty, and discomfort. 





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First Post - Hello World

10/10/2013

3 Comments

 
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I am so happy to finally launch and share this beautiful new website with you!

This will be an active site where you can read my blogs, see any past & upcoming yoga retreats, and contact me to set up a class!

If you have any questions or would like to discuss certain topics, please leave me a note.

​Hope you come back soon!

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    Author

    Natalia Maldonado is a NYC based Vinyasa and Hot Power Yoga Instructor with an Ashtanga Yoga influence.

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The greatest gift you can give to somebody is your own personal development. I used to say, 'If you will take care of me, I will take care of you.' Now I say, 'I will take care of me for you, if you will take care of you for me.'  -Jim Rohn

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About Yoga

yo·ga \ˈyō-gə\ (noun)

Origin: Sanskrit, literally, yoking, from yunakti he yokes; akin to Latin jungere, meaning, to join.

First use: 1820

The practice of yoga is interpreted as being the “yolk” or “union” between the body and mind through a system of exercises (8 limbs of yoga), with a goal to attain a state of permanent inner peace, regardless of outside chaos

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