As you perform asanas, focus on positive affirmations like “This pose feels good” or “I’m grateful for my body. “[4] X Research source Asanas can be uncomfortable at first because you’re not used to moving in particular ways. This is normal and should pass in a few minutes. [5] X Research source Asanas should never be painful. If you experience pain, adapt the asana to suit your needs or try a different one. [6] X Research source
For example, getting more oxygen helps your body detoxify and function at its best. Controlled breathing can help you calm down and reduce anxiety. [9] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
As you relax, focus on a mantra like “I am safe” or “I am at peace. “[10] X Research source You can combine asanas and pranayama with other relaxation techniques, like aromatherapy and soothing music, to reap even more benefits. [11] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
Basic Mindfulness Exercise: Sit in a chair or cross-legged on the floor. Choose an aspect of your breath to focus on, like the feeling of air flowing into your nostrils, or your stomach rising and falling. Then, allow yourself to be aware of sounds, sensations, and thoughts. Embrace each sensation or thought without judging it or yourself. [13] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Welcoming Opposite Thoughts Meditation: Find a quiet place to sit, close your eyes, and take slow, deep breaths. Locate a negative thought, like “I’m powerless,” and observe how it impacts your body. Does it hurt in your gut or chest? Then, introduce the opposing thought, “I’m strong,” and pay attention to how you feel. Meditating on two opposing thoughts simultaneously can train your mind to accept both and create a sense of wholeness. [14] X Research source
Imagine that you’re sending positive energy from your sternum and tail bone up toward the sky. [16] X Research source Try focusing on this positive affirmation as you get into the pose: “My muscles are relaxed and my thoughts are calm. ”[17] X Research source
Imagine positive energy flowing through your spine, neck, and head in a fluid motion. [19] X Research source Repeat the cat-cow transition 4-5 times. Optional positive affirmation: “I am well-rested and full of energy. “[20] X Research source
Hold this pose for 1-5 slow, deep breaths. Then, switch legs and hold for another 1-5 breaths. Optional positive affirmation: “I am strong in mind, body, and spirit. “[23] X Research source
Optional positive affirmation: “I have the strength to deal with any situation that comes my way. ”[25] X Research source Alternative arm movement: Bring your palms together at the center of your chest in a prayer stance. [26] X Research source
Hold the pose for 5-10 slow, deep breaths. [29] X Research source Optional positive affirmation: “I am releasing all negative emotions from my system. ”[30] X Research source
To complete the pose, plant your palms and return to downward facing dog position. Then, repeat the pose with your other leg. Optional positive affirmation: “I deserve love and happiness. “[32] X Research source
For example, if you think “I’ll never get the hang of this,” the negative word you want to avoid is “never. " If you say “I can’t finish this,” the word “can’t” is what you need to get rid of. Try to use phrases like “I can do this,” “I am capable,” “This is possible,” “It can be done,” and so on. [34] X Research source If you’re having trouble with this, consider creating a list of positive words that you can start incorporating in your life. [35] X Research source
Instead of “I’ve never done this before” try “I can use this opportunity to learn something new. ” Instead of “I’m just not good at this” try “I’m going to give this another try. ” Instead of “This is too hard for me” try “I can try to tackle this with a different approach. ”
You can’t control who you’re around all the time, but do your best to gravitate toward the positive people in any given situation.
Don’t just savor the big moments in life. You can savor small pleasures, too. For example, if you’re having a meal with a friend, stay in the moment and really enjoy the experience. [39] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
You can do this daily or a couple of time per week, depending on your schedule and preferences. Feel free to write full journal entries or create gratitude lists—whatever works best for you!
For example, if you’re about to start a new job, visualize yourself succeeding every day, getting along with your coworkers, and eventually getting a raise.
