Val Desjardins, owner of The Studio MTL
Helping the Montreal community through movement, mindset and wellness
We are living through a global pandemic. These are not easy times, and COVID has affected every person differently.
A few questions for your today:
Have you been suffering from chronic fatigue lately? Find yourself tossing and turning at night unable to shut off your brain? Feeling at a low… emotionally, physically or spiritually? Have you lost your appetite? Or are you binge eating from stress or boredom? Been looking for your mojo and can’t seem to find it anywhere?
If you answered yes to any of these questions, you are not alone. Many people are running on empty – and when I say empty, I mean emptier than they have been used to pre-pandemic. We are also heading into winter, and that low-energy feeling that can accompany limited amount of daylight, just sort of sneaks up on us.
Now, in “normal” times, we all have stresses in our lives… be it stress with our kids, in a marriage, in a career, financial pressures, a sick loved one, or even the stress as a result of being stuck in traffic and running late for a meeting. But the key in all of this, is how we deal with it.
Some cope better and take to exercise, healthy eating and a positive attitude to deal with stress. Some take to a bottle, to drugs, and to other toxic forms of self-soothing. But, when stress and anxiety are not taken care of and are allowed to escalate without care, they start to feed off your body for survival and this can lead to problems.
Stress over time takes its toll. A line I read recently that I love, “The first mistake most of us make is that we try to operate as if we’re computers — at high speeds, for long periods of time, running multiple programs at the same time.”
Today, I wanted to give you a few tips in your toolbox for wellness and self-care:
As a Certified Life Coach and Certified Yoga & Meditation Teacher, I’m most interested in wellness for stress and anxiety. Here are four yoga poses that are proven to reduce anxiety and stress. Speak to your doctor first. They help me a lot.
CAT / COW STRETCH
Starting in table top on all fours with our wrists under our shoulders and our knees directly under our hips. Exhaling, starting from our tailbone, and slowly rounding our backs toward the sky, releasing our head last for Cat. On the inhale, starting from our tailbone, we’re extending our spines, lifting the crown of our head last, for Cow. Reaching through our sternum to lengthen our spine. Moving into Cat on the exhale and Cow on the inhale, flowing with our breath. Letting our bellies lengthen without dropping our udders in Cow.
This pose creates emotional balance, relieves stress and calms the mind.
From all fours, sinking our hips back toward our heels and lowering our body toward our thighs. Reaching our arms out in front of us for Extended Child’s Pose or bringing our arms around alongside our body. Resting, relaxing and checking in with our bodies. Permitting our bodies to find relaxation and rest.
Child’s Pose helps to release tension in the back, neck and shoulders and also helps to promote relaxation by encouraging steady conscious breathing, which is particularly great for anxiety sufferers due to a calming of the nervous system.
From Mountain Pose, we’re bringing our hands to heart center, and shifting our weight to balance on one leg. Bringing our opposite foot into our standing ankle, calf, or thigh (above or below the knee) and ensuring that our hips stay level. Keeping our hands at heart center, or for more challenge, reaching our arms overhead. If our foot is on our thigh, we are pressing our foot into our thigh and our thigh into our foot. Creating strength and length down through our rooted foot and up through our crown or our fingertips. Repeat on other foot.
By balancing on one foot, you promote concentration, awareness and focus. You can therefore can take your mind away from fears or worries, and places your attention onto your physical self.
With your feet hips distance apart, turn to the left and widen your stance about four feet apart. Turn your right foot about 90 degrees so your toes point toward the front of the mat. Shift your left foot about 45 degrees so that its at an angle toward to upper left side of the mat. Align your pelvis and torso with your right foot and bend your right knee, keeping both feet planted on the mat.
Raise your arms overhead and press your weight onto your right foot, lifting your left leg as you lower your torso forward, making your body parallel to the ground. Reach out through the heel of your left foot, keeping both legs actively engaged. Your arms will now be reaching forward. Straighten your right leg and shift your gaze toward the ground a few feet in front of you and hold for 2-3 breaths. Slowly lower your leg back to the floor and repeat on the other side. (YogaJournal)
Warrior III stimulates your abdominal region which helps improve your digestion, and we are learning that proper digestion and gut health are crucial in fighting anxiety. Like tree pose, warrior III gets your mind and focus on balancing your physical body, as well as enhances your core strength.
Alright, so that covers yoga for stress.
What about meditation?
First, I’d like to ask you a question. When you think about meditation, what’s the first thing that comes to mind? Boring? Too woo woo? I can’t sit still? I’m not into it?
Well, I’m here to tell you, EVERYONE should meditate.
But here’s what you need to know about meditation– there is no single way to do it, no right or wrong way to do it. You can meditate sitting up, lying down, standing up, heck you can even do a walking meditation. Your eyes can be open or closed. Today, I’m giving you the 411 and the 101 of meditating for you to try.
I am often asked how to start meditating, so here is meditation in 9 simple steps.
And, one more thing. When you first start meditating, IT WILL FEEL WEIRD. Yes. Your mind might tell you it’s a waste of time. Why sit there and think about nothing? You will twitch and you will itch (gee, that sounds very Dr. Seuss). You might even get annoyed. May I say, stick with it anyhow. It gets better.
How to Meditate in 9 Simple Steps:
The more regularly you do the simple art of breathing and focusing your awareness on the now, the calmer you’ll feel and the more deeply rooted the benefits will be too.
As I said, I like morning or evening meditations depending on how I’m feeling, but you might like an afternoon breathing pick me up. Play with the times of day and styles until you connect with something.
The difference over time is remarkable. You will begin to feel peaceful, calmer and happier. Stick with it.
If you’re ready to try yoga, click here for my free online classes. They are all different lengths and benefits. Pick something you like, and try one!
How are you doing with self-care these days? Do you need to spend more time and energy on self-care? If you are curious, find out by taking my short quiz! https://www.tryinteract.com/share/quiz/5f9565ff6d5a350014a7d196
I also have a FREE Self-Care Resource Guide to help you restore and re-energize on the daily. Download it here: https://wellness.ericadiamond.com/self-care-resource-guide
Finally, here is a 10-minute guided meditation for calm for you to download and listen to today. https://wellness.ericadiamond.com/meditationforcalm
ABOUT ERICA DIAMOND
Teaching Empowered Living, Erica Diamond is a leading Expert in Lifestyle, Wellness and Empowerment. A Certified Life Coach and Certified Yoga & Meditation Teacher, Erica is the Founder and Editor-In-Chief of the Award-Winning Lifestyle Platform EricaDiamond.com® (previously WomenOnTheFence.com®), Lifestyle and Parenting Correspondent on Global TV, Award-Winning Entrepreneur, Keynote Speaker, Spokesperson, and Author of the women’s entrepreneurial book, 99 Things Women Wish They Knew Before Starting Their Own Business. Erica founded the Global Get Off The Fence Movement inspiring people worldwide to get off the fence, get unstuck and thrive, and launched The Erica Diamond Podcast in summer 2019 to spotlight trailblazers and change makers around the world.
Erica Diamond has been named to the coveted list of The Top 20 Women in Canada as well as FORBES Magazine’s Top 100 Sites for Women and FORBES 25 Most Influential Women In Entrepreneurship on Twitter. Erica Diamond was the Spokesperson for National Entrepreneurship Day and is a Huffington Post contributor.
Just for Kids Foundation’s 9th annual Glee High School Showdown raised an incredible $109,000!
Over 450 guests were in attendance on November 25, 2018, as ten high schools showcased their creative talent and charitable spirits.
Happy 30th anniversary JFK!
Looking back on the past 30 years it is incredible to see all we have accomplished. (more…)
JFK DANCING WITH THE STARS – FEBRUARY 2018
On February 12th, 2018, Just for Kids (JFK) Foundation hosted the 12th annual Dancing with the Stars event at Le Windsor Ballrooms. The Viva Las Vegas-themed evening featured an elaborate cocktail dînatoire followed by a Sin City inspired dance show. JFK is extremely grateful to event Co-Chairs Arabella Decker and Allyson Kassie Goldberg and the entire committee for their time and dedication.
2017 JFK G!EE raised an incredible $115,00!
On November 19th, 2017, 12 local high school teams rallied together at Oscar Peterson Concert Hall, bringing their passion for singing and giving back to the 8th annual JFK G!EE High School Showdown.
On September 17, 2017, the Just for Kids Foundation hosted the 3rd annual Stroll for Kids (SFK) event. On this beautiful Sunday morning, almost 300 children, parents and grandparents met in Trudeau Park in Côte-Saint-Luc for a morning of fun featuring activities, entertainment and delicious food, all for a very important cause.
On June 7th, 2017, the Just for Kids (JFK) Foundation held its annual Golf Tournament and Cycling Tour at the prestigious Royal Montreal Golf Club.
On February 6th, 2017, the Just for Kids Foundation hosted its 11th annual Dancing with the Stars gala. This fantastic event took place at Le Windsor Ballrooms, where nine different dances were performed in group and individual categories. The evening started with an elaborate cocktail dînatoire and carried over to the dance floor where the stars showcased their perfected routines. This year’s theme “Upside Down” transported guests into a memorable wonderland full of surprises, inviting the audience to free their imagination and expect the unexpected.
On May 15th, 2016, ten hockey teams laced up their skates to raise funds for the JFK/JMSM Hockey Challenge, benefiting the young patients at the Montreal Children’s Hospital (MCH).