By Ana Jovicic

There are quotes that we’ve all heard so many times that we’re not sure what they mean anymore, much less who said them first.

In the same way that we can suddenly identify with countless love songs after experiencing heartbreak, we start to realise the deeper meaning of these cheesy quotes only when new lessons emerge in our lives.

Below are five overused sayings that we’ve all rolled our eyes at, that start to make sense as we find ways to live our lives more mindfully.

“What we do today is what matters most”

The human mind likes to go places non-related to where the body currently is, so it doesn’t like the phrases that emphasise the importance of being “here and now”. That’s why it puts them in the “Nonsense” box.

If you would stop to observe what your mind actually does when you are not entirely present, you’d notice its wandering patterns. It jumps from one thing to another, asks questions, answers them, relives moments long gone, imagines what it would be like if something went a different way, wonders about things that didn’t happen yet, gives excuses, tells stories, makes plans, holds onto some things, skips over others. Every mentioned mental process has nothing to do with the place you are currently in – the crossroad of here and now.

If your mind went off track and you kept following its spinning chain of thoughts throughout the day, there are just a couple of possible scenarios. If you were working, you weren’t really productive. If you were resting, you were getting in your own way of enjoying life.

So this quote simply reminds you about the importance of bringing yourself back to where you already are. We really tend to forget that.

 “Embrace the glorious mess that you are”

First of all, what’s glorious about anyone’s mess and why would you embrace it anyway?

This was the first step for all of us who grew from self-loathing masked egomaniacs into more authentic and self-loving versions of ourselves.

With recognising and accepting your messy parts, you’re creating foundations for personal growth. It is natural to judge, run from, feel guilty about, or simply ignore that inner confusion. It is more challenging to pause and truly hold that uncensored chaos in awareness, feel it, experience it, and thereby come to understand it better.

Mindfulness practice teaches you to recognise the humanness in yourself and in others, and all that goes with it. It allows you to see the beauty within the messy and the unknown. By giving yourself permission to be as you are in this very moment, fully awake and open-hearted, you are practicing the love that has no conditions to attain unto. Embracing your mess is a step closer to, well, another form of mess – but more peaceful, loving, and kind.

 “Let go of what was, surrender to what is”

At first, this worn out quote sounds give-me-a-break-ish. After giving it some thought and questioning how it relates to your life, it probably sounds like the most difficult thing ever. How can you let go of something that is over if you still want it? How to surrender to a reality that is uncomfortable or simply unpredictable? Answers, again, lie in mindfulness practice.

Being able to completely surrender to whatever life has to offer is an ability that requires presence, receptiveness, faith in your capacities, a healthy dose of independence, and who knows what else. This process starts with observing what is happening moment by moment and then learning how to let go of the need to control the things unrelated to your own choices.

It’s a long-learning process, not just a shift of perception. When it comes to mindfulness and emotional intelligence, a simple decision can’t be a game-changer. Practice is key.

“Practice and all is coming”

In today’s world, committing yourself to practice has never been so difficult and so easy at the same time. On the one hand, the fast high-tech world is designed to distract you. On the other, there are some awesome mindfulness apps waiting to be downloaded by a simple click on your phone – which is always within your hand’s reach anyway.

Taking five minutes a day to practice can actually change the course of your life to a more peaceful reality. Mindfulness practice teaches you to drop the expectations or regrets and stop the hunt for certain goals. Not to be confused with giving up on something you want to achieve, it simply invites you to hold present moment in awareness, reminding you that your only goal is to keep practicing.

Without forcing or avoiding anything, simply by coming back to yourself one breath at a time, all is coming.

“7 billion smiles, and mine is my favourite”

Okay, I may have changed the trashiest quote in the world – but only one word of it!

The biggest lesson we can take from mindfulness practice; the wisest thing we will ever get to learn and live, is self-love. It’s the cornerstone of the way we choose to live our lives, the foundation for our happiness.

Everything in life unfolds from a place of abundance or lack of self-love.

Every relationship we invest in, run from, sabotage, force, learn from, hold on to – is a testimony of the relationship we have with our own selves.

Why do we let something hurt us? Why are we feeling addicted to something or over-attached to someone? It is all about lack of self-love.

How can the world be a better place? Gazillions of self-lovers in different shapes, colours and sizes!

So, to quote the words of Mr Bieber, you should (definitely) go and love yourself.

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By Igne Aleliunas, for Summersalt Yoga

Breathing is, well… important. Breathing ensures that all of our vital organs receive enough oxygen to function, keeping us alive. And, ironically, breathing is something that a lot of us do wrong, without paying too much attention. So what can we do to breathe properly and how can various breathing techniques improve our well-being?

The forgotten art of breathing

Breathing is an instinctual thing. We all are born knowing how to breathe – it is literally the first thing we do right after we enter this world. But somewhere along the way, people tend to forget what’s natural. Stress, anxiety, lack of physical activities, bad posture from hunching over a computer, or a smartphone – it all adds up until we’re left taking short, shallow breaths that barely provide enough oxygen for the brain, let alone inner organs. The lack of oxygen, therefore, impairs bodily functions and might leave you feeling out of sorts, confused, sleepy, and sluggish. Shallow breathing also increases heart rate and blood pressure, sending the body into a never-ending state of distress, the fight-or-flight mode. The process of “forgetting” to breathe is slow and its effects usually manifest when it’s too late and you end up having to re-learn proper breathing techniques. And the best teachers for that are actually… babies!

Learning from the best

When it comes to breathing, babies are natural at it. The stresses of life haven’t caught up to them yet, so everything they do is instinctual. When you look at a sleeping baby, you see their belly rising and falling in a fast rhythm. It doesn’t mean that we have to adjust our breathing pace to that of an infant since babies and kids naturally breathe faster, but what we do have to pay attention to is the depth of their breath. Babies breathe with their bellies, using all their lungs, making sure that oxygen reaches all the vital organs. Keeping this in mind, place one hand on your chest and another on your belly. Breathe in – as deep as you can. Which hand rises? How deep is your breath? If your belly rises, even if it’s the upper part right below the diaphragm–it’s quite alright. But if it’s the chest that rises – or, worse, only your shoulders – it’s time to re-learn breathing!

The deeper, the better

No learning process is easy, and reclaiming your natural breathing pattern is no exception. It might take some conscious effort at first, but in the long run, it will definitely be worth it. While lying or sitting in a comfortable position, try to inhale as deeply as possible, focusing on the point right below your belly button. Gradually increase the time it takes to breathe in and breathe out; notice how the belly rises and falls rhythmically. Deep breathing has a lot of benefits – it reduces heart rate and blood pressure, relaxes muscles, relieves tension, massages the diaphragm, and inner organs. It’s also a great exercise on mindfulness – while you concentrate on slowly breathing in and out, time slows down, making it easier to focus on the now. And when you need that extra concentration – that’s right, just take deep breaths. With time, try to incorporate deep breathing into your daily activities – walking, cycling, doing household chores. And no matter what kind of physical activity you prefer, deep breathing will make your body more relaxed and just a little bit more flexible.

Mix it up

Even though deep breathing is an exercise in its own right, it’s good to mix it up once in a while and try out different techniques. While simply inhaling and exhaling through the nose is good, it is by far not the only breathing pattern and more a basis for future exploring. A great way to make your exhalation more powerful is to breathe in through the nose and breathe out through your mouth in one short, but hefty burst. Try changing the breathing pattern – inhale slowly, hold, then exhale faster. If you’re in need of a quick boost, try breathing in through one nostril and breathing out through the other – the concentration will help you focus and become more energetic. It’s also good to engage your body – stand upright and, while inhaling, slowly raise your arms above your head, then lower them as you breathe out. Repeat this for several minutes. This exercise is a great concentration booster and a wonderful way to kick-start your day. Another great way to get some energy flowing through your body is by way of short, forceful exhalations. Sit comfortably with your chest open, inhale, and then begin a set of short exhalations, at the same time thrusting your abdomen inwardly, towards your spine. Make 20–30 repetitions at a time. Need help winding down after a hard day or having trouble falling asleep? Go back to the basics – inhale and exhale through the nose, gradually slowing the pace and prolonging the time it takes to breathe in and out.

So when you’re feeling stressed or anxious, check in with your breathing – are you taking deep breaths, or are you engaging only the tips of your lungs? Control your breathing pattern, be conscious of it, and remember – breathe as babies do!

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By Vanessa Fleming, Summersalt Yoga teacher

Summertime is upon us! Which means all kinds of fun! Beach time, outdoor events, festivals, swimming, you name it!

And in summer, it’s easy to abandon our regular routines in lieu of fun and living in the moment. Living in the moment is awesome and amazing! But sometimes it can also mean indulging in some bad habits…one too many beers, one too many barbeques, one too many hours in the sun…

Here are some ways to keep mindfulness about you as the sun turns up and the days stay long.

KEEP HYDRATED

Make a commitment to keep up the water intake. We forego the water when we are out and about in the summer days and daze, simply because we lose awareness. Make a commitment to drink enough water. Drink a full glass of water every 1-2 hours (2 glasses if you are in the sun!). Set a timer, make yourself a reminder. Not only will you feel better, but you are continuing to cultivate mindfulness through conscious awareness.

WEAR A HAT OR COVER UP AND USE SUNSCREEN

We are all guilty of this at some point in our lives. And we usually realize when it’s too late, after the sun has gotten us. Not only does too much sun exposure create skin burns, but it also dehydrates us, makes us prone to illness, and can deplete our vitamins and energy. The sun is a vital tool to strength and energy as long as we use it correctly! Also remember, the sun is extra sneaky on cloudy days. These are the days when we forget the sun’s power and we get wrecked. When you’re getting ready to go out for the day, incorporate sunscreen application to you daily routine (30-50 SPF as the months get hotter). Always re-apply when getting out of water, and carry hats and light weight cover ups to protect your skin. Make it part of a ritual!

GO EASY ON THE DRINKS

Ah, summer cocktails are the best. It’s so easy to just indulge as you’re hanging out and enjoying life. It’s also so easy to overdo it. This one goes hand in hand with staying hydrated and being in the sun. The sun will naturally deplete you, and alcohol exacerbates that as well. Try swapping for non-alcoholic refreshments every other drink.  Your decision making skills will be in better tact, which is what mindfulness is all about. (Your wallet will also thank you).

TAKE WALKS

What better way to really appreciate this time of year than to just be completely immersed in it?! Walks on the beach or in nature connects us with what is going on right now. Stop and pick up treasures along the way, smell the flowers, connect with the surroundings. Each pause can create a connection, a lasting imprint on our souls, and a  deeper sense to what is in us and around us.

SPEND TIME WITH FRIENDS

And of course, doing all of this with your favorite people makes it even better. Take the time to put down the phones and devices, and really find the moments to bask in the sunny days with the beautiful people around you. Each laugh is worth a lifetime…embrace, love, let go, and be free!

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By Igne Aleliunas for Summersalt Yoga

Mindfulness, nowness, conscious living – it’s all the fad right now, but there’s something to be learned from slowing down and actually paying attention to what we do, consume and… eat. When was the last time you really enjoyed a meal? What did you have for breakfast last Saturday? If you can’t really tell, it’s time to practice mindful eating.

The Buddhist experience

The concept of mindful eating has its roots in Buddhist teachings. In Buddhist monasteries, mealtime is a serious affair – the food is consumed attentively and gratefully and often in complete silence. It helps focus and really experiences food; it also slows downtime. Little by little, people outside of Buddhism have also adopted this concept, finding it a relaxing and natural process. They have also expanded the concept, by including not only how you eat but also what and how much you eat. Often people don’t really think about what or how they’re eating – they’re distracted by their lives, latest TV shows, or their Instagram feed. Here’s where mindful eating comes along – it pulls you into the moment, making you more focused and concentrated. Mindful eating is a very flexible concept – it can be as simple or as complicated as one might like. It can only be about eating slowly. But, once broadened, the concept can include the process of cooking, carefully choosing the ingredients, or even growing and harvesting them. Mindful eating is wonderfully versatile and, contrary to what one might think, it is easily adaptable even in the most hectic of lives. Like with most practices, it takes time and dedication, but in the end, it is absolutely worth it.

Slow down and appreciate

We live in a fast-paced world. Ideally, it would be wonderful to always have the time to set up the perfect meal, to eat exactly what you want, when you want, and how you want it. But deadlines, meetings, chores, family issues, and hundreds of other important things make it virtually impossible to do just that. So a sandwich on the go it is! But even a simple sandwich can create the perfect meal if we take a minute and appreciate the taste, the texture. Just take the time to savor a bite or two, try to understand what you like or maybe don’t like about the sandwich. Think about everything it took for you to be able to eat it – the bread to bake and slice, the veggies to grow, the few minutes it took for you, or someone else to assemble it. That’s what mindful eating is all about – taking the time to appreciate, to smell, and really taste your food. This also works even if you only have the time to eat a banana – pick it up, weight it in your hand, smell its sweet aroma, notice the bruises and brown spots, then start peeling and eating it bite by bite, feeling the mushy texture, the subtle sweetness… And once done, move on with your busy life.

Amp it up

Concentrating on what and how you eat is a great exercise in mindfulness. It’s like an anchor, pulling you down to the now, even if it’s for a short while. But the real beauty of mindful eating comes from treating yourself to a lavish and satisfying meal in a pleasant environment. The experience begins well in advance, first by deciding what you’ll be eating. Ask yourself, what exactly you’re craving – it’s the body’s way of telling what it’s lacking or needing at the moment. Then take the time to prepare the meal or, alternately, choose a restaurant that will satisfy that craving. Remember: there are no forbidden foods in mindful eating – everything’s a go, depending on your dietary needs. Want that piece of chocolate? Just eat it! When you satisfy a craving, it stays satisfied. And if you deny it, it just keeps on growing, until you overeat or eventually settle for a less satisfying alternative.

If you decide to eat at home (be it homemade or delivered), create a pleasant environment. You don’t need a spacious dining room or a patio overlooking the ocean – maybe light a candle, choose your favorite plate and cutlery, open the window and let in some breeze or even make an impromptu picnic on your living room floor. Again, it’s about asking yourself what you need and want at the moment – it keeps us in tune with ourselves. Once you serve the food, take a beat to appreciate it, make a mental picture, smell it and then finally taste it. Eat slowly, noticing how taste and texture change as you chew the food. Ask yourself, whether you’re already full, or if there’s more room left. If you’re alone, eat in silence; if you’re with someone, take some time to savor the meal before resuming your conversation. Don’t check your phone and refrain from reading a book or a magazine, unless that was your goal – a good read and a plate of cheesy tacos. That, too, is a form of mindful eating, provided that you consciously chose to eat like that.

Long term benefits

Not only does mindful eating bring back the focus to the present, it actually might help decrease the instances of overeating. By listening to what your body wants, you ensure that it gets what it actually needs – all the nutrients, vitamins, and calories. So, for example, a post-workout meal might be more generous, whereas the I’ve-been-lounging-all-Sunday dinner might be smaller and lighter. Just ask your body and it will tell. When we eat slowly and stop to ask ourselves how full we are, we actually consume just the right amount of food – we get up from the table neither too hungry, nor too full. This, in turn, ensures a healthy and happy body with just the right amount of energy to work, create, exercise, and have fun!

Although mindful eating is a good practice to include in your daily life, don’t make it the be-all and end-all of your life, don’t obsess about it. Enjoy eating, since food was made to be enjoyable. Ultimately, it’s your experience that matters, so if you really want to eat some pizza while watching Netflix, go for it! As long as it’s a conscious decision, all’s well and good.

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