Hello my friend, Welcome to the Inner Bliss community. We are so happy to have you. Inner Bliss is a sanctuary for organic healing where you will

Transcription

1

2 Hello my friend, Welcome to the Inner Bliss community. We are so happy to have you. Inner Bliss is a sanctuary for organic healing where you will learn how to let go of physical and emotional pain and rediscover peace and happiness. If you have been suffering from chronic pain, extreme fatigue, depression or anxiety, you have reached the right place. Chronic pain and stress can keep you from living a life of your dreams. It touches every aspect of your life. It can cost you your job, your relationships and keep you from enjoying time with your loved ones. You don t have to suffer like this anymore. Our bodies are incredibly gifted and they have the ability to heal themselves to get better. With a little guidance, you can completely turn your life around! In this stress relief guide, you will learn 5 simple strategies to heal your mind and body! They are very simple yet very effective. Practice them every day and you will start noticing a BIG difference! You will Feel relaxed and peaceful! Experience lower pain and stress levels Improve your relationship with your body Sleep better at night and wake up feeling refreshed! Be more productive at work Feel energetic and vibrant! Living a happy and healthy life is simple. All you need is the right direction. I am here to help. I believe that we are all divine beings and can create a life of our dreams no matter what the circumstances are! Best regards Love and hugs, Anjali

3 # 1: Deep Breathing Healing is every breath. ~Thich Nhat Hanh Breath is essential for life but we pay very little attention to it. Most of the time we are so busy, that we are not even aware how our breath is flowing in our bodies. Our minds can dwell in the past or dream about the future but our bodies and breath are always in the present! If you want to reduce stress, get natural energy and feel vibrant, learn to control your breath. Your breath gives you a clue about the state of your mind. When you are angry or upset like when you are arguing with someone, your breath is shallow and rapid. But when you feel relaxed and peaceful, while unwinding on a beach on your vacation, your breath is slow, smooth and deep! Have you noticed these subtle changes in your breath? Our breath changes in response to change in our mood. Our thoughts, our mind can easily influence our breath. But Yogis of ancient India, discovered the reverse connection as well. They figured out that the breath can affect the mind too. We can use our breath to control our minds, reduce stress, and improve concentration and focus! When we slow our breath down, our thoughts slow down and the mind calms down! Today we can use that knowledge to direct our

4 minds. We have the power to turn things around. We can stop the negative thought pattern and learn to think good and positive thoughts. That means we can finally release the emotional pain and allow our bodies to heal! Modern research proves has proven that the breath is powerful! In a 2005 review and analysis of several studies, Richard Brown, MD and Patricia Gerbarg, MD reported that yogic deep-breathing techniques were extremely effective in handling depression, anxiety, and stress-related disorders. Deep Breathing exercise: Sit in any comfortable position. You may sit in a chair or lie down on your bed. Place your right hand on your belly so you can feel the movements of your belly as you breathe. Bring your attention to your breathing. Inhale deeply. Balloon your belly out as you inhale for 4 counts. Exhale for 4 counts. Pull your naval back in towards the spine as you exhale. Do not strain. This breathing should be effortless. Practice for 3-5 minutes or longer if desired. Practice this simple technique several times a day and you will start feeling better! You will have more energy, less pain and it will also you improve the quality of your sleep. If you have a medical conditions, check with your health care provider before you practice. Research has documented several benefits of deep breathing which include: Reduced anxiety and depression Lower/stabilized blood pressure Increased energy levels Muscle relaxation

5 # 2: Get upside down Decreased feelings of stress and overwhelm At the end of a busy day, nothing feels as blissful as lying down with your feet up the wall! You can place a pillow under your hips if that is more comfortable. Practice this pose for 3-5 minutes daily and you will notice BIG improvements in your pain and stress levels within a few days. You can practice deep breathing technique mentioned in #1 while laying this pose. In the traditional yoga, this pose is considered very important. Yoga texts say that this pose improves the blood circlulation with increased boodflow towards the head region which helps to improve memory and overall brain function. Since your feet are above your heart, this pose assists in draining the stagnant fluid from your lower body and move it towards the heart. It also improves the functioning of internal organs. Do not practice this when you have your periods. If you have any health condition, consult a yoga teacher and your medical practitioner before practicing this pose.

6 #3: Go outside There is something magical about being outside in the nature. Nature refreshes and recharges our minds within minutes. Leave your phone at home and go outside for 5 minutes every day! Forget all the cares and worries. Release your thoughts. Letting go of negative thoughts will help reduce your stress! This can be your meditation. Observe the birds flying in the sky, clouds drifting, smell the flowers and feel of the wind in your hair. Fill your lungs with the fresh air! Most of us are inside all day long breathing stale, recirculated air. So if you go outside even for 5 minutes, you will notice a BIG improvement in your pain and energy levels. See if you can carve out 30 minutes from your busy schedule to take a walk in the park. If you can t, don t worry. 5 minutes will do the trick too. There are more ways you can be out in the nature. Enjoy your lunch in the park or work on your laptop under a tree for few minutes. You will feel refreshed and energetic!

7 #4: Drink hot water We all know that we need to drink water and stay hydrated for better health. How much water we need depends upon several factors like age, weather, activity level, foods consumed etc. But it is important to remember to drink plenty of water and stay hydrated. There are simple ways to make sure you drink water during the day. Replace your drinks at meal with water or carry water with you when you go for walks instead of sugary sports drink. You will consume less calories and get the water you need! If you already drink plenty of water, you can take it even further. In Ayurveda (the anient Indian medicine), it is said that we need to drink hot water to remove toxins from out bodies and improve the elimination process. The water should be hot so you have blow on it before you drink it. Use caution so you don t burn yourself. Take a few sips of hot water throughout the day and you will notice that you start feeling lighter, you will have more energy, better digestionand elimination. You can fill a thermos with hot water and sip it every few minutes.

8 #5: Meditate I treat a lot of women with pain and stress related issues in my office. As a yoga teacher, I know the importance of meditation and yoga in pain management. When I teach them yoga, most of the women are happy to learn some poses and they start practicing them regularly but when I bring out the topic of meditation, I hear tons of excuses! I can t focus, my mind is too cluttered, I get bored, I fell asleep, I can t stop my thoughts, I don t know how to do it! I have heard them all. Just a few years ago, I used to be one of them. I couldn t sit still for a few minutes to meditate. The minute I closed my eyes, I would remember to put the load in the dryer or to make a phone call or send that one ! It would never stop. But when I started learning yoga, I decided to give it a try. It took many attempts but it worked. Soon I started noticing that I was much calmer and started sleeping better at night. I could feel the muscle tension easing up and my back pain getting better. Now, I can t go even one day without meditating! You don t have meditate for 20 minutes to get all the benefits. Even if you do it for 5 minutes a day, you will notice the changes in your mood and energy levels. Start with meditating just for 5 minutes a day and increase the duration every

9 week until you reach your desired amount. Do not give up if you fail to control your thoughts. Just like any other skill, it takes time and practice to perfect. There are several techniques of meditation. My favorite is Meditating on the breath. Here is how you do it: Meditating on the breath Sit in any comfortable position. You may lie down on a yoga mat. Close your eyes and bring your attention to your breath. Don t try to change the flow of your breath. As you inhale, imagine breathing in oxygen which gives us more energy! And as you exhale, relax your body! Practice for 5-10 minutes or as long you desire.

10 About me Anjali Gadre, PT,LMT, RYT, CHC My name is Anjali and I love working with women to create a vision for their perfect health. I have been a physical therapist since 1995 and have worked with hundrends of women with chronic pain and chronic fatigue. I am also a massage therapist, yoga instructor and a certified health coach. Our bodies hold the innate wisdom that is always working to bring balance and harmony at the level of mind, body and spirit. It can heal our bodies and create perfect health. Then why do we suffer from health issues? Sometimes we need external help to promote healing. Let me give you an example. When you get a cut, your body can heal it and when it does, you are not surprised. But when it gets infected, your body needs more help. When you apply the antibiotic on that cut, it is not the medicine which heals the body. The medicine kills the bacteria and then your body will heal itself. Makes sense? Craniosacral therapy (CST) and yoga therapy work just like that antibiotic. They are the external factors that work with the innate wisdom of you body to create perfect health. They enhance the natural healing ability of the body so you can become pain free and active again! If you have been struggling with stress related issues or chronic pain, I am here to help you. Call me at (832) for a free 15 minute phone consultation. We will discuss your health issues and see how CST and Yoga can help you live a happy and healthy life!