By Josefin Söderby
Many of us associate yoga with physical activity or gentle movements on the yoga mat while focusing on our breath. It is indeed a part of yoga, but only a small part. When we look at the philosophy of yoga, specifically Patanjali's The 8 limbs of yoga, it becomes clear that the physical aspect of yoga (which is typically associated with yoga in the West) - asanas and poses - is just one of the eight limbs. If you talk to people who practice yoga daily, you will also notice that it's not just about moving on the mat that keeps them coming back. Something much deeper happens, a subtle change that occurs within us. It brings us inner peace, increased presence, and harmony in life, just to name a few of the benefits.
More than just moving on a mat
A central figure in yoga that I want to come back to is Patanjali, an Indian philosopher who lived around 200 BCE. His work, "Yoga Sutras", is an incredibly complex and profound description of yoga that can be read and reread without fully capturing its fluid meaning. But when experienced, everything suddenly becomes a bit clearer. From Patanjali's texts also comes The 8 limbs of yoga, which, in my opinion, excellently describes the different aspects of yoga. As the name implies, it consists of eight parts that and if followed, together will guide you to enlightenment and total inner peace.
These parts encompass how we act towards ourselves, our surroundings, our body, and our mind. To provide a few brief examples, it can involve cleanliness, truthfulness, restraint, discipline, withdrawing the mind, practicing yoga, meditation, and much more. Each part in itself could be the subject of a separate article, so if you want to delve deeper, I recommend reading more about what they entail here.
What can yoga teach us in life?
Yoga is an incredibly personal journey, and it is truly a journey. It offers a multitude of benefits and lessons that can impact various aspects of life. It not only touches our physical health but also our ability to reduce stress, achieve relaxation, increase clarity and presence, and create a greater connection and balance in our emotions. For many, yoga can also become a path to personal growth or open the door to spirituality and connection to something greater.
Stress is something we are all familiar with. It is constantly present and affects us to varying degrees in our daily lives. One area where yoga truly helps is stress management. Through yoga and meditation, we return to presence and to our breath. By using yoga as a physical and mental practice, we approach presence, reduce stress, increase our concentration, and develop a deeper understanding of ourselves and our emotions. Yoga is a personal journey, and the benefits can vary depending on the individual's commitment and practice.
How can yoga help you in the stressful everyday life?
The physical practice, combined with breathing, helps us activate our parasympathetic nervous system - our "rest and digest" system, which means we enter a non-stressed state. Although physical practice can be challenging for the body and, like any exercise, can be a stressor for the body, through our breathing, we can signal to the nervous system that we are safe. The controlled and calm breath in and out through the nose sends a signal to the body that we are in a safe and calm state.
This is one of the most important lessons that yoga can teach us and something we can apply in our daily lives. Despite the body being stressed, with the help of our breath, we can find inner calmness. Personally, the Navasana pose, also known as "boat pose", where we sit on our sitting bones with the body in a V shape, has been extremely helpful for me. It is a demanding position that can easily make us clench our jaw and tense our whole body. It happened to me in the beginning, as the position is physically challenging. But by maintaining a calm and controlled breath, I can stay in the position more easily and feel that I have control. It's something I have taken with me into stressful situations in everyday life.
Our breath - a powerful tool
Our breath is probably one of the most powerful tools we possess, although many of us are not aware of it. Research has shown that breathing can reduce stress and anxiety. According to Dr. Kennedy, who spoke in Forbes Health, breathing exercises, especially those emphasizing prolonged and controlled breaths, can activate the parasympathetic nervous system and reduce the stress response.
Harvard Medical School has also conducted research in this area. In the 1970s, Dr. Herbert Benson developed methods to induce the body's relaxation response through various techniques such as meditation, yoga, and progressive muscle relaxation. What these methods have in common is the focus on deep breathing. You can read more about the power of our breath in Sofie Kraft's article: The power of your breath.
The power of the breath is an untapped resource that can help us manage stress and regain inner balance. By learning to use our breath consciously, we can experience a profound effect on our well-being and mental health.
How does yoga look in everyday life for me as a yoga teacher?
For me, yoga has truly evolved into more than just a physical practice on the mat. It has become a lifestyle and a way of living that infuses my daily life.
For example, when I look into one of the branches in a limb (Yama) of The eight limbs of yoga, Ahimsa - non-violence, it's not only about avoiding external violence. For me, it also means not cultivating negative thoughts about myself or others. It's about listening to and respecting my body - resting when it's tired, eating when it needs nourishment, and not overdoing or pushing myself too hard. Even though I strive for Ahimsa - non-violence, I am also human just like everyone else. Sometimes I get stressed and treat my body unhealthily. It can involve overexercising, being restrictive with my diet, or having negative thoughts about myself, both internally and externally. Despite these occurrences in my life, I strive to reduce these destructive behaviors and instead uplift myself, my body, and my mind.
I also want to emphasize the power of breath. I have personally experienced anxiety and panic attacks from time to time. In the beginning, I didn't know how to handle them, which made it overwhelming and difficult. Today, I experience anxiety less frequently, and I am convinced that yoga has played a significant role in that. So when anxiety occasionally arises, I have tools that help me manage it quickly. I find my deep breath, close my eyes, and take time for myself. By sitting down and writing in my journal, I can understand what has triggered the uncomfortable feeling. I would say that the presence and harmony that yoga has brought into my life have made me more calm and secure with myself. It's something I hope you will also find if you have started walking this beautiful path of wonder and inner peace.
______
Conclusion
Join us on a personal journey of self-discovery and explore the benefits of yoga that go beyond the physical positions (asanas). In the West, yoga is often seen as a form of exercise on a yoga mat, but its origins, philosophy, and dedicated practitioners know that it is so much more. What really happens to the body and mind? Yoga is a deeply personal journey, but let us provide you with a glimpse into why so many yogis return to the mat time and time again, and how yoga invites a life filled with presence, serenity, and harmony beyond the yoga mat.
]]>]]>
Have you ever found yourself stuck in a cycle of repetitive thoughts, leading to feelings of anxiety and stress that are hard to shake off? Or perhaps you struggle with feeling, understanding or articulating your inner emotions? If so, journaling might be a good tool for you.
]]>
Written by Josefin Söderby.
Have you ever found yourself stuck in a cycle of repetitive thoughts, leading to feelings of anxiety and stress that are hard to shake off? Or perhaps you struggle with feeling, understanding or articulating your inner emotions? If so, journaling might be a good tool for you.
Writing down your thoughts and feelings can help to clarify and organize them, providing a concrete and understandable outlet for self-expression. Even if you're not sure where to start, simply putting pen to paper can open the floodgates, allowing your thoughts to flow freely and become clearer in front of you.
Journaling is a practice that allows you to express your thoughts and emotions in a safe and private space. It can be done in various forms such as free writing, prompts, bullet journaling, and more. Regardless of the form, journaling allows you to explore and understand your thoughts and emotions, creating a sense of clarity and self-awareness.
Through journaling, you can identify patterns in your thoughts and emotions. For example, if you consistently write about feeling anxious or stressed, you may start to recognize the triggers that contribute to those feelings. This insight can help you to develop coping strategies and manage your emotions in a healthier way.
Journaling has numerous benefits for one's emotional and psychological well-being. It can help you to organize your thoughts and emotions, improve your mood, and reduce feelings of anxiety and stress. Additionally, journaling can aid in recognizing patterns in behavior and emotions, and help develop effective strategies for coping with difficult situations. Regular journaling can be a powerful tool for personal growth and self-improvement.
Research has shown that journaling for as little as 20 minutes a day can have positive effects on both mental and physical health. Not only can it provide a space for emotional expression and reflection, but it has also been linked to improved immune system functioning and a reduced risk of illness.
Getting started with journaling can be overwhelming, especially if you're dealing with anxiety. One way to ease into it is by choosing a journal with prompts, such as a gratitude or morning journal. There are many options available, so consider finding one that resonates with you. Here are some examples.
Remember your notebook will have all of your thoughts and feelings within so choose with your heart and treat yourself to a good pen. Choose a time or setting that works for you during the day, whether it's in the morning, at night, or when you're feeling stressed. The key is to find a consistent practice that works for you, but don't put too much pressure on yourself to journal every day. Use it as a helpful tool rather than a chore.
Journaling has been a transformative and almost magical practice for me, one that I find myself returning to time and time again. It was introduced to me on the first yoga retreat I attended and today it is one of my most important ways of practicing yoga in everyday life and Satya, being true to myself and others.
I make it a habit to journal daily after my morning routine, which I like to think of as my personal grounding time. During these moments of writing, I allow myself to explore and express whatever I am feeling in that exact moment. This helps me gain insight into my state of mind and adjust my pace for the day accordingly. Sahara Rose Ketabi's Yogic Path Journal really helped to get a consistency in journaling every day. It is an excellent daily journal that spans the course of one year. I found it particularly helpful in establishing a daily habit of self-reflection at the start and end of each day.
In addition to daily journaling, I also take time to write about bigger topics such as dreams, manifestations, or life changes, especially around new or full moons, since that resonates with me. Whenever I feel like I need guidance or simply want to tap into my inner wisdom, I turn to my journal as my own personal therapist. I recommend this practice to everyone, regardless of their spirituality or background. All you need is the desire to cultivate inner awareness and a willingness to embrace your emotions as a part of your journey.
Photos and text: Josefin Söderby
]]>Grounded Factory's writer Malin Nyström recently joined Sofie Kraft's retreat Innerbloom. Below she shares her experience of the therapeutic journey and explains the power of being able to heal yourself, with the help and support of an experienced space holder and sisters.
]]>
Grounded Factory's writer Malin Nyström recently joined Sofie Kraft's retreat Innerbloom. Below she shares her experience of the therapeutic journey and explains the power of being able to heal yourself, with the help and support of an experienced space holder and sisters.
There is a health trend going on globally, and millions of people advertise themselves as healers, shamans and gurus. What I like, and believe, is that everyone has the ability to become their own healer. This is where I think Innerbloom and Sofie Kraft differ from what I’ve experienced before in my search for healing. Why? Let’s nose dive into the Innerbloom retreat weekend (deep diving feels unnecessary as you have to experience it yourself to fully get the impact).
Innerbloom retreat is a women’s retreat. Created by a woman, for women. Women that intertwine in sisterhood for a weekend. Creating bonds that will last long after the retreat. Innerbloom is about letting go of inhibitions and blockages that prevent us from reaching our full potential. It’s about opening up the heart and enabling growth, love, gratitude towards ourselves and others. Sofie takes us on a journey within ourselves that is done with such graceness and authenticity that it leaves no one untouched.
Owned by the lovely Oona Lagercrantz. It felt like checking into a rehab castle for the soul. The energy of the place was feminine and grounding. On each bed was a beautiful bag from Grounded Factory filled with quality skincare and health products from brands I’ve been both curious about and brands I didn’t even know existed. Each product felt mindfully chosen.
Meeting all the beautiful women, the impressions of the beautiful houses and surroundings in the countryside made me filled with excitement, like a kid on Christmas morning. That intense energy got balanced in a heartbeat when Sofie opened the first sharing circle. There is something so present and grounding about her voice, aura and energy that can only be understood through experience. That first night we went into silence, as if she knew it was exactly what was needed for us to go inwards and remind ourselves why we’ve chosen to be there.
What strikes me the most is Sofie’s ability to set up a schedule so well thought-through that it gives you exactly what you need in order to bloom. The focus of day one made perfect sense when entering day two and so forth. A perfect mix of letting go, heart opening practices, journaling, taking and holding space combined with yoga, breathwork, cold bath and sauna.
The days were perfectly filled with activities and connections to inspire feelings of gratitude, self love and power, combined with free time to reflect and go inwards. Each day chefs Alva & Josefin cooked delicious homemade meals with so much love. The sensations of taste and smell were so intense that you could feel your entire body hugging you for nurturing it.
As I said earlier, you are your own healer. And you can also heal in a group. For me it became so clear why Sofie chose the set up she did. Because something happens when you go inwards, journal, let go and participate in heart opening practices that shift the energy completely. I felt so close to the group of sisters, but also to myself. As my heart opened, my intuition got stronger. The powerful sharing circles that we had each day felt like magic. There we were, women of all ages, with different backgrounds, paths and wounds—but each and everyone was so powerful and needed to create unity. It dawned on me that everyone struggles with the same emotions, doubts and fears. That made me feel less alone, empowered, held and understood. The circle of sisters is still with me in my heart every day, and I can go back to that feeling whenever I feel like I am losing ground, or when my heart struggles to stay open. I feel that this weekend changed me as a person, I am more loving towards myself and I understand the power of female energy and sisterhood (something I’ve lacked my entire life). I got curious if I was the only one feeling this way, so I asked my fellow sisters from the retreat what they’ve learned, and how they are feeling now—a few weeks after our weekend. Their responses gave me faith that this article was on point. The retreat actually gives you the power to heal yourself and let go of old patterns. Some of the responses I got from the girls:
“It’s just a feeling of knowing I got all I need within myself. It gave me the insight to slow down from time to time when I start doubting again and instead connect with my heart and picture our loving circle of trust.”
“The power of saying my thoughts and emotions out loud and hearing myself saying it has a completely different effect than just thinking or writing them in my journal. The positive thing about it is that I now appreciate things and life more in general. The hard part was realizing how unfair and unempathetic I’ve been towards myself—but hearing myself saying it outloud made me realize it and that enabled a big change.”
“Especially after one session I’ve taken with me not to pressure myself into my own “potential” expectations of others. I try to be more in the moment, follow my heart and intuition on what feels right and then let my mind and hands get creative without any pre-set frames.”
“I definitely have grown and feel ready for new things, acceptance and more creativity in life. I’m trying to discover how I can recreate that safe space we shared within myself, it’s still a process and maybe a new chapter I am entering.”
“It really helped me to get clarity in some of the obstacles in my life and empowered me to make decisions centered around my wellbeing rather than what has been the norm prior (the wellbeing of others). Additionally it reminded me of the importance of sisterhood and being a part of a tribe in our everyday lives. Many of us have a habit of pulling back from other people, when this taught me that daring to share vulnerability gains strength and perspective”.
“Innerbloom made me more resilient. Now as I encounter “hard” stuff I think to myself: "If I can do ice bathing I can do anything!”
By: Malin Nyström
Photos: Clara Eneqvist
I think you know by now that we love yoga here at Grounded Factory. Yoga is a practice that has been around for centuries and has been gaining popularity in recent years due to its numerous physical and mental health benefits. As more people take up yoga, the demand for yoga mats has increased. While there are many different types of yoga mats available, an eco-friendly vegan yoga mat with a beautiful design is an excellent choice for several reasons.
So let us tell you why we do what we do.
Firstly, an eco-friendly vegan yoga mat is made without any animal products. Many traditional yoga mats are made from materials like rubber or foam that may contain animal products. In contrast, our vegan mats are made from sustainable materials like natural rubber, which are environmentally friendly and biodegradable. These materials are also free from harmful chemicals like phthalates, which can be harmful to both humans and the environment.
Secondly, using an eco-friendly vegan yoga mat is a great way to reduce your carbon footprint. Traditional yoga mats are often made from non-renewable materials like PVC, which can take hundreds of years to decompose. Grounded Factory eco-friendly mats, on the other hand, are made from sustainable materials that are biodegradable, so they won't sit in landfills for decades. Additionally, when you buy a Grounded Factory yoga mat, ocean-bound plastic will be collected on your behalf in either Africa or South East Asia. This plastic collection provides crucial income to local waste pickers living in disadvantaged communities. We also plant trees with every purchase, provided by https://verdn.com/
Finally, our eco-friendly vegan yoga mats are also aesthetically pleasing. We offer a wide range of beautiful designs and patterns that can help motivate and inspire you during your practice. Leave your mat rolled out in your home to remind you of your grounded moments.
In conclusion, using an eco-friendly vegan yoga mat with a beautiful design is an excellent choice for both your health and the environment. By choosing a mat made from sustainable materials, you are reducing your carbon footprint and promoting a healthier planet. The beautiful design of the mat can add an element of inspiration and motivation to your practice. So when you are in need of a new yoga mat - you know where to look. Your body and the planet will thank you.
]]>Breathwork is a powerful practice that involves conscious control and regulation of breathing patterns to improve physical, mental, and emotional well-being. This ancient practice has been used for thousands of years in different cultures and traditions to promote relaxation, reduce stress, and enhance overall health. In this blog post, we'll explore the benefits of breathwork/pranayama and how it can improve your life.
Reduces stress and anxiety
One of the most significant benefits of breathwork is its ability to reduce stress and anxiety. When you're feeling anxious or stressed, your body activates the sympathetic nervous system, which triggers the "fight or flight" response. This response can lead to increased heart rate, shallow breathing, and muscle tension. By practicing deep breathing techniques, you activate the parasympathetic nervous system, which helps you relax and calm down.
Improves mental clarity and focus
Breathwork can also improve mental clarity and focus. When you focus on your breath, you become more aware of your thoughts and emotions, and you can let go of distractions and negative thinking patterns. This can lead to a clearer mind and better decision-making.
Boosts immune system function
Breathwork can also boost immune system function. When you breathe deeply and slowly, you increase the oxygenation of your blood, which can help your body fight off infections and diseases.
Enhances physical performance
Breathwork can also enhance physical performance. By improving your breathing patterns, you can increase your endurance, reduce muscle tension, and improve your overall fitness.
Promotes emotional healing
Breathwork can be a powerful tool for emotional healing. By focusing on your breath, you can connect with your emotions and release emotional blockages. This can help you feel more balanced, grounded, and in control of your emotions.
In conclusion, breathwork is a simple yet powerful practice that can improve your physical, mental, and emotional well-being. Whether you're looking to reduce stress, boost your immune system, enhance your performance, or promote emotional healing, breathwork can help you achieve your goals.
So why not give it a try? Start with some deep breathing exercises today, and see how it can improve your life.
]]>Are you thinking about deepening your knowledge of yoga or do you want to become a yoga teacher? Then you’ve probably had the idea of attending a yoga teacher training (YTT). The growing interest in yoga and health means there are many different yoga schools out there and it might seem daunting when you first start looking for one.
There are a few things to take into consideration when you start looking for a YTT, and once you’ve chosen, there are several ways to start preparing. We’ve compiled a list to help you on your yoga journey.
Yoga schools offer different styles of yoga so you need to have an idea of which one you prefer. The most common yoga styles are Hatha, Vinyasa, Ashtanga, Kundalini and Yin. If you’re unsure which one is for you, attend different yoga classes at studios, follow Youtube-videos and talk to yoga teachers to learn more about them and to find out which one is your favorite. Keep in mind that you can always complement your YTT with shorter courses to expand your repertoire as a teacher.
There are a few things you need to decide before you book your YTT.
What type of course do you want to take?
There are the shorter and intensive courses that span over 3-5 weeks. Then there are longer courses you can attend, often over a period of 6 months to a year with gatherings during a number of weekends and study time in between. The perk of the latter is that you learn a little bit continuously and then can practice the new parts before learning more. Some people prefer intensive training because it means being able to completely disconnect from the every-day-life and just focus on the yoga practice without distractions. Search sites such as bookyogateachertraining.com can be a good place to start.
Where do you want to go?
If you decide on intensive training the next step is deciding where you want to go (the longer training is likely to be in your country). Do you want to be by the beach? In the mountains? Close to a city? India is home to many yoga schools and the courses are often cheaper than in other places. However, nowadays there are yoga schools offering YTTs’ in most countries – you might be interested in a particular country or want to travel in the area afterwards.
Finding the right training
Since it’s a bit of a jungle out there it can be hard to know if a school is what you’re looking for. Take your time when choosing a yoga school.
Pre-reading
Yoga schools may request you to prepare for the training in different ways. Some have assignments or online meetings or there might be a pre-reading list. Even though it’s normally not a problem if you haven’t had the chance to go through the full pre-study module, it’s a good way to ease into the experience and help you not feel too overwhelmed once the training starts.
Mental state
You’ll be spending a lot of time in the world of yoga. It can get pretty intense so it’s a good idea to already be consistent with your meditation practice. Also, have a clear understanding of why you want to do the course. And, start journaling if you don’t already do it. You’ll be reflecting a lot during the course so it’s a good way to start sorting out thoughts.
Find a good balance between practice and rest
One of the main things you’ll learn in the training course is that the physical part of yoga, asanas (yoga positions), is only one part of yoga – growing your consciousness through mindful practices and studying philosophy is just as important. With that being said, having a regular practice in the yoga style that you will be training in is beneficial. You’ll be practicing it several hours per day so to make sure you avoid injury and are able to keep up it’s good to be consistent with your practice beforehand. At the same time, you don’t want to push yourself too far in the weeks prior to the training, so taking a step back and giving yourself time to rest before is equally important. Find the balance and listen to your body.
Above all, the most important tip is to go with an open mind and roll with what happens. You’ll have a blast meeting like-minded people, growing on a personal level and as a yoga teacher.
By: Nicky Rosenberg
Photos: Clara Morberg
]]>
Tired, dull and dry skin – sound familiar right now? We’re in the midst of the prime winter season, impacting not only our energy level but also our skin quality, so there is no doubt that it’s time to upgrade our face care routine. A face mask is a savior and a wonderful addition to your skin care routine when the skin is longing for moisture or is in need of extra radiance and glow. We love Evolve’s gold mask – it’s luxurious and leaves the skin feeling plump and soft.
Evolve Beauty and their incredible bestseller “Bio-Retinol Gold Mask'' is definitely worthy of the hype. This is a face mask with a natural plant extract from Bidens Pilosa that works in the same way as retinol on the skin, with cell renewal properties without irritation. The formula has a shimmering gold texture that helps boost radiance while rosehip seed oil and argan oil contribute to nourishment. In addition to adding a fantastic golden glow, the mask has been designed to be both natural and sustainable. 100% of the ingredients are natural and 85.1% organic. With this being said, this mask will not disappoint your glow, your body or the environment – simply a win-win!
With over 15 years of experience in the skincare industry as a founder, developer and designer of award-winning skincare, Laura Rudoe founded Evolve Beauty in 2008 and has since pushed organic skincare forward.
It is common to think about what goes into our bodies regarding the food we consume. But what you apply to your skin is just as important – because anything you apply to your skin goes into your body. Unfortunately, many skin care products that aren’t natural contain many directly harmful and even potentially hormone-disrupting substances. Natural and organic skincare is therefore a safe way to go. Our skin is our largest organ, don't take it for granted.
We are proud that this favorite from Evolve Beauty is now available to buy on our website, and hope that more people use it to create lovely self-care moments. Buy it here.
By: Filippa Eklund
]]>The beginning of the new year is a great time to reflect on how you can create a balanced and healthy life in order for your body and mind to thrive. Whether that is creating new habits regarding rest, work-life-balance, exercise, food or relationships.
A habit is an almost automated routine that we do consistently. In order to create sustainable habits you essentially need to understand how habits work, why you want your new habit – and cut yourself some slack if you have a setback.
The easy part is usually introducing a new routine, the more difficult part is sustaining it. More research is being done in this field but what is agreed upon is that we are individuals that need different habits to stay healthy. Because we all have different lifestyles, carry different genes, history of injuries and traumas, levels of stress triggers, social support and so on. An important factor to take into account when you work on designing a happy and balanced lifestyle. Draw inspiration from others but be mindful about what works for you.
A habit is made up of three components: An environmental cue > A behavioral response > A reward
The cue triggers the behavior and the reward reinforces the habit. For instance if you eat at the same time every day, time is the trigger, eating is the behavior and the pleasure of food is the reward. Often we don’t even think about our habits, so in order to create a healthy habit or let go of a bad habit, it’s important to understand the three components.
Say you want to start meditating every morning:
There are a few things you can do to help yourself create new healthy habits, besides for understanding the parts that make up a habit.
Yoga and meditation – Patanjali, a Hindu philosopher and author of the classical yoga text Yoga Sutras wrote “Yoga is the calming of the fluctuations of the mind”. And boy does our mind wander during the day with the hectic lifestyle most of us live. By using yoga and meditation as a tool, you can take control of your thoughts, calm your mind and reconnect with your body. Visit a studio, follow Youtube videos at home or practice by yourself, whichever works best for you. And keep an eye out – in 2023 we’ll have Grounded Factory yoga classes.
Breathwork – Practicing breathwork is said to have several benefits, some of which are decreased levels of stress, more energy, releasing of negative thoughts and improved focus. If you want to practice at a studio, try Hale Center in Stockholm.
Exercise – Go to the gym, go for a run or walk, play soccer, climb, swim, play tennis or padel – find what you like and what motivates you. We like Bruce, a training app connected to many different gyms, studios and training spots in Stockholm. The Public Health Agency of Sweden recommends exercising for at least 150-300 minutes per week (or 75-150 minutes if your training is high intensity). There is also a recommendation to reduce sitting time. If you have a life where you sit a lot, a good habit is to work standing up (if you can) or to take regular, short breaks where you do something active.
Spend time in nature – Evidence shows the connection between nature and improved health. It’s been proven that people who spend time in nature or live close to green areas have less mental distress and are at lower risk for depression, anxiety, heart diseases, diabetes, asthma and migraines. In the 1980s, Japan was first to introduce shinrin-yoku, or forest bathing, a form of ecotherapy to help with burn-outs and to inspire residents to reconnect with and protect the country’s forests. It’s a mindful exploration of nature where you use all five senses. Nowadays the therapy can be found in most countries.
Prioritize sleep – Sleep is vital to give the body and mind rest. Not sleeping enough is connected to several health risks including depression, high blood pressure and compromised immunity – to name a few. Creating habits around your sleep is the key to having a good night’s sleep. Go to bed and wake up at approximately the same time every day, get at least seven hours of sleep, and don't spend time in front of a screen right before bed. Fresh air and being out in sunlight is also a great way for your body to follow the natural rhythm of the day and ensure you are tired when it's time to sleep.
Food and water – Healthy habits concerning food can mean many things. Maybe you want to work on creating a healthy relationship to food, eating slower and more mindfully, or eating more or less of something. Everyone has a relationship with food, try to treat that relationship as you would with someone else with love and kindness, so that you create a balanced and happy relationship. If you want to eat more nutritious food, a general rule of thumb is to add and not take away. For example, start by adding greens to all meals. Another habit might be drinking more water to stay hydrated.
Set boundaries – This requires practice and is perhaps the hardest habit of them all. You might need to set more boundaries in a professional setting or in a relationship. A crucial part to be able to do this is to understand yourself, your limits and what gives you energy and what drains you. It’s maybe one of the best ways to show yourself love.
By: Nicky Rosenberg
]]>
Reflecting on 2022 and setting intentions for 2023 is a great way to appreciate where you’ve been and set the direction for where you’re headed. It can help you acknowledge progress and cultivate gratitude but also understand what parts of your life you need a shift in. And it is a perfect practice to give yourself time and space to take a journey inwards and plan for how you can design your life to be the best version for you. We’ve created a step-by-step guide with journal prompts.
See this practice as a form of a ritual, a sacred practice. So maybe you begin by cleansing out the space with crystals or palo santo, or you can sit in meditation for a few minutes. Do something that feels grounding and sets you in the right headspace.
2. Reflect on 2022
As 2022 comes to an end it’s a perfect time to summarize and reflect upon the past year. It can help you learn what you found most and least joy in, find peace with where you’re at and serve as a guideline for your path ahead. It’s also an opportunity to celebrate your wins from the year. Bring out your notebook, find a clean page and start writing – as much or as little as you want.
Then begin journaling on the below questions. A few categories you can use as help when answering the questions are: physical and mental health – career – relationships – personal growth and spirituality. This doesn’t mean that you need to include all, but the ones that seem appropriate for each question.
By understanding what we wish to take with us from the past year and what we wish to change, we can set the path forward. Begin by reflecting on the questions below. Again, remember the areas physical and mental health – career – relationships – personal growth and spirituality.
4. Set intentions for 2023
Once you have reflected, it’s time to set intentions. Make sure they are written in a clear and precise way, in present form. For instance:
If you want to take it one step further you can write the different actions you will take in order to make the intentions reality. Be sure to read your intentions regularly.
Have a rewarding introspective time!
By: Nicky Rosenberg
Photo: Pexels
The holiday season is here and we will soon have a period of time to unwind and let go of the musts in our day-to-day lives. Designated time to just relax, spend time with our loved ones and (at least for us) spend countless hours on the couch. Besides candy eating, watching christmas movies and taking naps maybe you are looking forward to doing some reading. To get swept away and completely consumed by an epic tale or perhaps to learn something new. You might have a book waiting for you or maybe you need a few tips. We have compiled a list of books that we have read or are excited to read, hoping you can find inspiration among them.
Shantaram – Gregory David Roberts
The adventurous story of a man who escapes from prison in Australia and ends up in India. Based on the life of the author, it’s an extraordinary story and portrayal of the underworld of Bombay. A TV-series based on the book came out this fall, starring Charlie Hunnam. The book is about 1000 pages, so you will have your hands full for some time.
Fresh water for flowers – Valérie Perrin
A funny and moving story about a woman who believes obstinately in happiness. The atmospheric and warming story has touched the hearts of many people around the world and it has been a #1 best-seller in France and Italy. The Guardian wrote “An appealing indulgence in nature, food and drink, and, above all, friendships.”
The artist’s way: A spiritual path to higher creativity – Julia Cameron
This book by Julia Cameron has served as inspiration and help for many creatives. With tips such as morning pages and artist dates it gives practical tips on how to reach creative flow. Elizabeth Gilbert, the author of Eat, Pray, Love said: “Without The Artist’s Way there would’ve been no Eat, Pray, Love.”
The wish – Nicholas Sparks
Oh how we love a good love and drama story. This one is about Maggie Dawes, a travel photographer who during Christmas time tells a story about another Christmas, decades earlier, that set her on a completely new path. Rumor has it that this is a real tear-jerker, so we suggest you keep a box of tissues near.
Happy holidays and happy reading!
By: Nicky Rosenberg
Photos: Hanna von Matern / Pexels
Red light therapy (RLT) is an increasingly popular health method that is said to have a positive impact on our collagen production, immune system and stiff joints. Because the method hasn’t been scientifically proven it is a somewhat controversial treatment, yet more and more studies indicate that there are positive effects.
During a treatment with red light you expose your skin to red light using a device, lamp or laser. The infrared light is said to be able to strengthen the mitochondria in the cells with the help of a so-called biochemical effect. Since energy is created in the mitochondria, red light can help the cells to more efficiently create energy. This in turn leads to improved functionality of the cells and they will be better equipped to repair damages and renew themselves.
RLT is a more gentle method than laser or intense pulsed light (IPL) in how it directly stimulates regeneration of the skin, while the other methods cause controlled damage to the outer layer of the skin to induce tissue repair. RLT penetrates roughly five millimeters below the skin’s surface.
Red light therapy is a fairly new treatment method. There is therefore a need for more research to be able to prove its efficiency. However, there are a few research projects about red light therapy with promising results. They suggest that RLT may:
Red light therapy is said to be most effective with more regular treatments. It is recommended that you do the treatments more often the first weeks (up to five times per week) and after that start spreading out the treatments, doing them less frequently.
The Human3 Nano panel. Image: Fitnessguru
“I use the Human3 Nano light panel during my morning meditation, about twice a week. The red light actually helps me focus during meditation and I feel more energized, so it’s truly a life saver during dark Swedish winters,” Sofie Kraft says.
Read more about the Human3 Nano and purchase it here.
By: Nicky Rosenberg
Image: Pexels
Kundalini energy is described as the ultimate life-force energy. When awakened, the kundalini energy is believed to lead to spiritual liberation. By activating the kundalini energy energetic and emotional blockages can be released and connect you to your higher self. In Sanskrit, Kundalini means ”coiled snake,” and in the yogic tradition it is believed that the energy lies coiled at the base of the spine ready to be activated and, when so happens, move around through the body as a serpent.
A kundalini awakening is a powerful spiritual experience, in which someone may experience euphoria, strong feelings of freedom from the ego, letting go of past traumas, new insights and an overall strong connection to the universe. Practices such as yoga, breath work and meditation can evoke the experience. But it can also happen suddenly, without triggers.
”Kundalini has a bit of a bad reputation, because in many practices, such as Kundalini yoga or breath work, activation of energy is forced. In KAP, the energy comes from the top, the crown chakra, and moves down through the body which means that you only let in as much energy as you’re able to handle, making it more gentle. The energy builds, and the more you expose yourself to the energy the deeper you’ll go,” Bergh says.
What happens during a KAP-class?
A class normally begins with a long introduction by the facilitator, who describes what KAP is, how the energy moves around in the body and what might happen during a class, both physically and mentally. The facilitator then performs a demonstration with volunteers. And finally, all participants lay down on their backs with their eyes closed.
”I start playing loud music and proceed to walk around and touch chakra and meridian points, which are energetic hubs, and move my hands over the participants’ bodies,” Bergh says. ”That’s what happens on the outside, but what happens on the inside is another story.”
Those who have already been to a class are able to attend shorter KAP-classes, without the introduction. Bergh explains that the more frequently you attend classes, the deeper you are able to go. Yet she recommends attending a maximum of one KAP-class per week.
”I think everyone who feels curious should try KAP, it’s hard to explain the process in words, it needs to be experienced. But it’s completely fine to be skeptical, in fact I promote questioning experiences and I fully understand that it may appear a little bit unusual at first,” she says.
KAP-facilitator trainings
KAP was founded by Venant Wong, who is, according to his website bio ”a transmission vehicle, transmitting the raw life force of kundalini”. It was about 6 years ago that he developed KAP together with Sigrid Brelid, his partner in life and business. They then started hosting trainings, for more people to be able to facilitate KAP-classes.
Bergh first heard about KAP via her childhood friend Brelid and she attended their class in Stockholm in 2019.
”I’m not sure how I made my way home after that first class, I have no recollection of walking home. I was astonished and was trying to understand what had just happened to me. I immediately longed to learn more,” she says.
In the early stages Wong carefully selected people to join his trainings and Bergh was one of the first to be invited. In 2019, she became the very first facilitator in Sweden. The number of facilitators have now grown to 15 in Sweden and approximately 250-300 worldwide. Students can now apply to the trainings without an invitation from Wong, approximately 25% of all applicants are accepted to the trainings.
”The aim is to spread this powerful practice that supports people in their personal growth as well as their spiritual practice,” Bergh says.
By Nicky RosenbergHypnosis is a state of being where a person is said to have heightened focus and concentration with an increased response to suggestions. In this state the mind easily absorbs new information and is able to reprogram thought patterns and beliefs. It can also help you cope with anxiety and pain. Therefore, hypnosis can help with everything from allergies, fibromyalgia, tinnitus, OCD, and speech impediments, to getting rid of fears and addictions, as well as changing and/or implementing habits.
What happens during hypnosis?
During hypnosis it is believed that we get access to and work with our subconscious mind, which can't tell the difference between imagination and reality.
“The subconscious mind doesn’t think in traditional terms and doesn’t question the outside world much. It is also creative and has a vivid imagination,” says Matilde Wergeland, hypnotist coach and founder of Health by M.
During hypnosis, the person facilitating the hypnosis session often gains access to the client’s subconscious mind by using repetitive words and mental images. They can then help them remove limitations, rewrite their story, and come closer to their highest self. The idea is to reprogram the mind and leave behind patterns and ways of thinking that might have been someone’s way of doing things for a long time.
Why hypnosis is a natural state of being
There are five major types of brain waves, in hypnosis theta waves are prevalent. They occur when we are in a sleepy yet awake period, a meditative state or when we are being creative – a state where our awareness of the physical world is lessened. Theta waves are common for children, which is why children can easily learn new skills, such as languages, because they are soaking in all experiences.
“However, remembering that the subconscious mind isn’t very rational, we can also have experiences as children which we learn how to cope with it in a way that isn’t actually serving us, especially not as we grow older,” Wergeland says.
Therefore, it is common that the things we are working on as adults is actually old programming from when we were young. According to Wergeland, hypnosis is a natural state of mind, and we can often be in this state during a normal day in our life – when the body is very relaxed, but the mind is super focused. This is also why you remember everything from a hypnosis session and are completely aware of everything that goes on around you.
“Over 95% of everything we do on a daily basis comes from the subconscious mind and are automatic responses, thought patterns, and old habits. Therefore, it can be hard to see and work on behaviors, thoughts, or habits we want to change because they are such a big part of our lives. Hypnosis is an effective tool when we want to work with the subconscious – like a quick-fix that actually works,” says Wergeland.
Want to try self-hypnosis?
Every time we concentrate on something intensely, when we are in the state of ”flow”, we are in hypnosis. This is a normal state we might enter multiple times per day, a meditative state. The technique of self-hypnosis involves becoming absorbed in the experience and repeating positive suggestions on how to reach your goals. Not only can it help you achieve your goals, but also be a way of learning to control your thoughts and actions. Here’s what you can do if you want to try it!
By Nicky Rosenberg
Images: Matilde Wergeland, Emma Holm Art
]]>For most people, a home is where they can return after a hard day's work to rest and recuperate. But due to an increasing number of people remote working today, a home often doubles as a place of work. Living in such an environment can add to the stresses of work and lead to burnout unless you turn your home into a place where you can work and relax. Here are some tips for creating a workspace at home that works.
A Designated Workspace
Having a place in your home exclusively for work helps create a work/life balance. Follow a few simple rules so your work doesn't intrude on your relaxation time.
• Avoid looking at your inbox after a specific time of the day.
• Use different phones and laptops for work and personal life.
• Turn off notifications at the end of work.
• Designate a time for meetings and calls.
• Set your hours.
• Take your days off.
• Take lunch breaks.
• Learn to say “no.”
Creating a stress-free work environment at home requires intention. Be sure to invest in ergonomic furniture, make sure your workspace gets plenty of natural light, put systems in place to manage information coming to you and required of you. Finding a planner that works well for you can make a big difference.
Remember that you can claim your home office as a tax deductible expense, reducing the amount of money that you have to pay in taxes each year. Of course, there are some conditions that need to be met in order for your home office to qualify for tax deductions. For example, the space has to be used exclusively for work purposes, and it must represent a physical structure or a portion of a room within your home. But if your home office meets these criteria, then it can offer tremendous tax savings and help you to get the most out of your business investments.
The Benefits of Color
Paint colors can affect your mood. Some make you feel more energetic, others have a calming effect, and some can produce feelings of aggression and depression. Choose your colors wisely when creating a relaxing home environment.
• Blue. Creates a feeling of calmness and serenity
• Yellow. Brightens your mood and increases energy
• White. Gives the illusion of more space
• Green. The symbol of prosperity and freshness
• Purple. Gives off a mysterious vibe and sparks creativity
• Orange. Creates feelings of enthusiasm and excitement
• Red. Linked to hostility and rage
• Pink. Can help calm the nerves and relieve feelings of anger.
Some colors are more suited to specific rooms. If you prefer a professional to carry out the work, find a painting contractor by looking online.
Now that you have your home office and your mood-enhancing tins of paint, consider creating a space specifically for moments of relaxation. For instance, you can:
• Set up a meditation room. A meditation room can help you manage stress and increase self-awareness.
• Create the ultimate sleep-friendly bedroom. Cool temperatures, essential oils, and cotton bedding contribute to a sleep-friendly bedroom.
• Create a yoga space. Soothing wall colors, a mat, mood lighting, and a lot of plants are all elements of a yoga room. Be sure to complement your yoga space with beautifully crafted yoga mat from Grounded Factory!
• Set up an art studio. Painting allows your mind to relax and relieves it of anxiety.
Kitchen and Bath Upgrades
New kitchens and bathrooms are some of the most popular home upgrades. If you want to take your moments of relaxation in the bathtub or your therapeutic cooking sessions in the kitchen to a whole new level, consider a bath or kitchen upgrade.
A Hobby Space
Another excellent way of disconnecting from work is to create a space designated to a hobby you love. Hobbies provide you with a means of expressing and releasing creative emotions as well as boosting mood, relieving stress, and making you feel more energized.
The Perfect Work/Life Balance
When you work from home, it's often difficult to separate your working life from your home life. By creating spaces designated specifically for work and relaxation, you can achieve that perfect work/life balance.
By Jenny Weber
]]>