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
