Mental and Physical Health for
Leaders:
8 Tips to Balance Your Energy on
Vacation Without Neglecting Your Business
By Judit Vitores-Sypher
The best way I found to stay in
harmony and emotional and physical balance was through the daily practice of
conscious breathing, meditation, and my yoga practices. It's very common for
many people to think they need to make time for that, but right now they just
can't. That's an excuse, and my answer is, if you truly love yourself, you
should find and make time to dedicate at least 15 minutes a day to conscious
breathing, self-observation, and allow yourself—even if it's just a half-hour
walk.
In this space, I'll give you some
simple tips that I teach in my yoga classes, so that after reading these lines,
you'll dedicate at least 10 to 15 minutes to yourself.
First, put your cell phone on silent;
find a quiet space in your home where you can relax without being interrupted
for at least 15 minutes.
Second, in that space, prepare a
yoga mat and a cushion, and sit in a comfortable and convenient place for you.
If you prefer, you can play soft, relaxing music.
Third, you can rest your hands on
your legs, keeping your back straight, and close your eyes.
Fourth, begin to observe your
breathing, which will be soft and calm. Keep your eyes closed, and imagine the
air entering through your nostrils, moving your ribs, observing what happens
when you exhale gently, letting go of any worries you may have at that moment.
Breathing should not be forced, but as natural as possible. Just breathe and
observe how you inhale and exhale the clean air of that room, which should be
ventilated. As you find your own rhythm, include a very simple mantra. When you
inhale, mentally say "Welcome," and when you exhale, and say silently
to yourself "Thank you."
After a few minutes, you will begin to experience a deep sense of peace in your
heart, connecting your mind with that essential organ for human beings. When
you feel you have had enough, open your eyes and continue with the fifth step.
Fifth, keeping your back
straight, begin to move your shoulders in circles back and forth, like someone
trying to take off a backpack, repeating the mantra "I care" three to
five times.
Sixth, open your eyes and extend
your arms while inhaling, then hug yourself while exhaling and thanking
yourself for taking at least those 10, 15 minutes, or however many you want, to
be with yourself.
The seventh and eighth steps are
optional, but I'll leave them here in case you want and can afford more time
for yourself.
Seventh, wear comfortable clothes
for a walk with conscious breathing in contact with nature.
Eighth, sign up for a Hatha Yoga
class where you can experience the postures that best suit your body type and
personality.
For more information, you can
contact me at juditvitoressypheryoga@gmail.com
