FOUR WAYS TO FIND INNER PEACE

YOGA AND MEDITATION TEACHER SARA CLARK ON WAYS TO DESTRESS

As soon as you speak with Sara Clark, you’re instantly transported to a kinder, gentler place. That’s because this certified yoga and meditation teacher is an expert in helping all of us learn how to take a pause, especially when life gets hectic.

“There are so many distractions that prevent us from finding deep feelings of calm,” says Clark, who has practiced vinyasa flow and meditation for over two decades and leads workshops and retreats all over the world. “But the fact that we live in a culture that stresses multitasking means it’s even more important to find ways to destress.”

Here, Clark offers four ways to do just that:

1

PAY ATTENTION TO YOUR BREATH Most people have never been taught to breathe and spend most of the day in “shallow breath” mode, Clark says. “This drops us into fight or flight mode, our cortisol levels go up, and our body thinks we’re being chased by a bear on a primal level,” she says.

Next time you’re relaxed, tune into your breath, she suggests. “The beautiful thing is that the breath is one of our body’s autonomic responses that we can control,” she says. “By training our mind to get on board with better breathing when you’re at your calmest, you’ll be able to access those same techniques when you’re stressed out.”

Clark’s Tips: Set a timer for two minutes and do a three-part breath. “As you inhale, allow your belly to expand, then your ribs widen, and your chest gently lifts, allowing the body to expand so your lungs can fill,” she says. “This is all on the inhale. Then hold your breath gently and, on the exhale, reverse it so you let the chest relax first, then the ribs, then the belly.”

3

STRETCH YOUR BODY TO LOOSEN UP Adding just one stretch a day will do wonders for your overall health, Clark says. “By taking the time to stretch, you’re actually creating a moment to pause,” she says. “You’re also lengthening everything from your neck all throughout your spine, into your glutes and hamstrings. It’s a good stretch for the body that you can do anywhere.”

And, because our bodies aren’t designed to sit all day, take regular breaks and do this easy Clark-recommended standing stretch that will help lengthen your spine:

Clark’s Tips: Keep your feet hip-width apart and bend your knees softly. Next, let your torso drape over your thighs so your head is lengthening down toward the ground. Make sure your legs remain bent and allow yourself to remain in this position for five to 10 breaths. If you prefer to do this while seated, simply drape your torso between your thighs while you focus on taking deep breaths.

2

STAY IN THE PRESENT MOMENT— AND DON’T JUDGE YOURSELF It’s not easy to stay in the present moment when you have a long to-do list. However, if you start thinking “I’m not doing enough” or “I’m not good enough,” that’s when you need to do whatever it takes to stop the self-judgment, Clark says.

“To be mindful, stay in the present,” she says. “You’re not in the past or the future, you’re in the now.”

If you can do this, you can take a negative moment and transform it into something positive, she says. “Think of your thoughts as clouds passing by,” she says. “They’re going to shift, they’re going to change, and more will come.”

Clark’s Tips: Focus on being your own dearest friend. “You have the opportunity to reword what isn’t serving you and what’s causing you stress,” she says. “Instead of saying ‘I’m not doing enough,’ you can say ‘I’m right on track,’ ‘I trust the process,’ and ‘I’m doing my absolute best right now.’ Try thinking of something a dear friend would tell you that you can tell yourself.”

4

MEDITATE WHEN YOU NEED IT MOST DURING THE DAY If you’re anxious about the very idea of meditating, that’s OK, Clark says. “It’s not easy to sit and go within,” she says. “It can be really scary.”

So consider it a brave step to sit and be still.

“We’ve trained ourselves to have monkey minds where we jump from branch to branch and from thought to thought,” she says. “We can’t expect the mind to all of a sudden be silent when we decide to sit and meditate.”

That said, one way to start a meditation practice is to do it in the morning before you check in with the world.

And while an app can help guide you, meditation is really about tapping into your inner thoughts and reframing them.

Clark’s Tips: “Imagine your breath as energy because that’s what it is—we call it a life force or Prana,” she says. “By sitting with your thoughts and meditating, you will start your day in the most energetic way possible.”