SEASONAL wellness
by MÁRCIA DE LUCA In today’s uncertain world, where working from home combined with homeschooling children or grandchildren, combined with financial or health stresses are more often the norm than not, our nervous systems can easily be overloaded. And now, with the Fall season of entertaining family and friends here as well, many of us are asking: “How can I counterbalance the stress I feel in safe ways that don’t eat up too much time?” One way is through learning the ancient technique of Ayurvedic deep breathing.
REMAIN CALM AND CENTERED. LEARN THE THE INS AND OUTS OF THIS ANCIENT INDIAN AYURVEDIC BREATHING TECHNIQUE.
Breath is life, and between sitting in front of computers for most of the day, or dealing with other stressful situations, many of us are often breathing shallowly through our chests, and depriving our body of the essential oxygen it needs to perform at its optimal level in helping to clear our stress. By practicing this breathing technique daily, you will soon feel calmer in every situation. We are fortunate to be able to take advantage of this moment, in which we have to stay at home, to develop healthier patterns of living - alongside actively expressing emotions of understanding,
d
d
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GET COMFORTABLE
NICE AND SLOW
LET IT OUT
Sit comfortably, lengthen your spine and lace your fingers together and rest them on your belly. Close your eyes and mouth.
Take a slow, deep breath through your nose, sending your breath into your belly. Feel your belly expanding through your hands.
Breathe out slowly and deeply through the nose. Feel your hands drawing towards you and your belly contracting.
Repeat two or three times, then: • With your next breaths, lengthen your inhalation to a count of five and then exhale for a count of ten. • Repeat this nine more times, inhaling for five seconds, exhaling for ten. • When you’re finished, release your hands and return to natural belly breathing. Feel the peaceful energy flowing through your body.
empathy, and compassion that help to calm and soothe our minds. As you welcome your family and friends into your homes for the holidays, or you travel to enjoy their generous hospitality, we invite you to use your breath to open your mind to see the beauty in every person, to enjoy sharing the love and friendship that characterize this season of gratitude.
AUTHOR BIO: MÁRCIA DE LUCA has studied Yoga, meditation and Ayuverdic practices for more than 40 years. She attended the well-known Chopra Center for WellBeing and has deepened her knowledge in this area with American Dr. David Frawley and several leading Indian Ayurvedic Masters devoted to wellness. Marcia resides in Brazil and has written several books on wellness including: The Age of Power – Transformation, Health and Beauty For Women (Tornado), Philosophy of Well-Being (Fontanar), and Mindfulness in the Family (Fontanar) to name a few. Each year, Marcia travels to India in search of deeper knowledge for holistic living.
Link tree: linktr.ee/Marciadeluca
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SEASONAL LIVING MAGAZINE
