Embracing the Dance of Meditation

Embracing the Dance of Meditation

Understanding Involuntary Movements in Meditation

As a seasoned yoga and meditation instructor with a background in neuroscience, I’ve witnessed first-hand the intriguing phenomenon of involuntary movements during meditation. Picture this: you’re guiding your class through a serene meditation session, and suddenly, someone starts gently nodding or swaying.

It’s a quirky occurrence, often misunderstood by both practitioners and observers. But fear not, for today, we’re diving deep into the science behind these nods and sways, demystifying their occurrence and embracing their significance in our practice.

Firstly, let’s address the elephant in the room – why do these involuntary movements happen? Well, it all boils down to the intricate interplay between body, mind, and spirit during meditation. As we embark on our journey inward, our bodies enter a state of deep relaxation, gradually releasing pent-up tension and stress. This profound relaxation can sometimes manifest physically as subtle movements, such as nodding, twitching, or swaying, as our muscles unwind and our nervous system recalibrates.

From a neuroscience perspective, these movements can be seen as a reflection of our brain’s activity during meditation. Studies have shown that certain brain regions associated with relaxation and introspection, such as the prefrontal cortex and insula, become more active during meditation. As these regions light up, they send signals to the rest of the body, triggering relaxation responses and, in some cases, those subtle movements.

      But it’s not just about the science – there’s a profound spiritual aspect to these movements as well. In many spiritual traditions, such as Kundalini yoga, these spontaneous movements are seen as a sign of energy flowing freely through the body.

      They’re regarded as manifestations of prana, or life force, moving through our subtle energy channels, known as nadis. So, the next time you find yourself nodding or swaying during meditation, remember – it’s not just your muscles at play; it’s the dance of prana within you.

      Now, I understand that experiencing these involuntary movements can be a tad disconcerting, especially for beginners. You might find yourself wondering, “Am I doing something wrong? Why can’t I sit still like everyone else?” But fret not, dear practitioners, for these movements are a natural part of the meditation process. They’re a sign that your body is releasing tension and surrendering to the present moment.

      In fact, embracing these movements can deepen your practice and enhance your overall experience of meditation. Instead of resisting them, try surrendering to them, allowing your body to move intuitively as it seeks balance and harmony.

      Trust that your body knows what it needs, and let go of any expectations or judgments. After all, meditation is about cultivating awareness and acceptance of the present moment, in all its quirks and imperfections

      In fact, embracing these movements can deepen your practice and enhance your overall experience of meditation. Instead of resisting them, try surrendering to them, allowing your body to move intuitively as it seeks balance and harmony.

      Trust that your body knows what it needs, and let go of any expectations or judgments. After all, meditation is about cultivating awareness and acceptance of the present moment, in all its quirks and imperfections.

      During my early days of personal practice, I can remember encountering these involuntary movements myself. As a novice yogi, I approached meditation with a mixture of excitement and trepidation, eager to explore the depths of my inner landscape but also somewhat intimidated by the unknown.

      In those early sessions, I often struggled to quiet my restless mind and find stillness in my body. It seemed like no matter how hard I tried to hold myself perfectly still, my body had a mind of its own, responding to the subtle currents of energy coursing through me.

      I’ll never forget the first time I experienced that nodding sensation during meditation. At first, I was taken aback, wondering if I was doing something wrong or if there was a glitch in my practice. But as I continued to breathe deeply and surrender to the present moment, I noticed something remarkable happening – the nodding transformed into a graceful swaying, and I let myself be carried by its rhythm.

      Upon reflection, I realized that these involuntary movements were not a sign of failure or distraction, but rather, a testament to that profound connection between body, mind, and spirit.

      I’ve come to cherish these moments of spontaneity and surrender, during my own practice, recognizing them as gateways to deeper states of presence and peace. They serve as gentle reminders that the true essence of meditation lies not in achieving a particular outcome, but rather, in opening ourselves to the infinite possibilities of the present moment.

      Now, let me share a personal anecdote to illustrate this point. As a yoga and meditation instructor, I’ve had my fair share of experiences with involuntary movements during meditation. I remember one session when I was newly qualified, where a student started gently swaying side to side, as if caught in a gentle breeze.

      At first, I was tempted to intervene, worried that their movements might disrupt the class, or they may even tip over. But then, I remembered the teachings of my own mentors – to trust in the wisdom of the body and allow space for self-expression.

      So, I took a step back and watched as the student’s movements grew more fluid and graceful, almost like a dance. It was a beautiful reminder that meditation is not about controlling the body, but rather, surrendering to its innate wisdom and intelligence. By the end of the session, the student emerged with a radiant smile on their face, embodying a sense of peace and serenity that touched everyone in the room.

      In conclusion, involuntary movements during meditation are not something to be feared or suppressed; they’re a natural expression of the body’s wisdom and the mind’s journey inward. So, the next time you find yourself nodding or swaying during meditation, embrace it with an open heart and a curious mind. Allow yourself to flow with the rhythm of your breath and the dance of your soul, knowing that you are exactly where you need to be – here, now, in this moment of perfect stillness and grace.

      Love Laura x

      Breathe In, Think Twice

      Breathe In, Think Twice

      Risks and Rewards of Breathwork

      As a well seasoned meditation and breathwork facilitator with a background in neuroscience, I’ve encountered my fair share of sceptics. And you know what? I get it. The world of wellness can sometimes feel like a mystical realm filled with chanting, incense, and promises of enlightenment.

      But as someone who has approached these practices with a healthy dose of scepticism myself, I’m here to shed some light on the potential pitfalls of one particular technique: breathwork.

      Before we dive in, let me clarify something. I’m not here to bash breathwork or invalidate its benefits. In fact, when done properly and under the guidance of a trained instructor, breathwork can be a powerful tool for managing stress, improving mental clarity, and enhancing overall well-being. However, like any practice, it’s not without its risks and limitations. So, without further ado, here are my top five reasons why you might want to think twice before jumping on the breathwork bandwagon:

      1. Hype Over Substance: In today’s wellness culture, it’s easy to get swept up in the latest trends and fads. Breathwork has been touted as a panacea for everything from anxiety to insomnia to low energy levels. While there is some truth to these claims, the reality is that breathwork is not a one-size-fits-all solution. What works wonders for one person may do nothing for another, and there’s a lot of contraindications and variability in how individuals respond to different breathing techniques. So, before you commit to a breathwork practice, it’s important to manage your expectations and recognize that it might not be the magical cure-all you’ve been led to believe.
      2. Potential for Hyperventilation: One of the primary goals of breathwork is to manipulate the breath in order to induce a state of relaxation or heightened awareness. However, if done improperly, certain breathing techniques can actually lead to hyperventilation, a condition characterised by rapid breathing that disrupts the balance of oxygen and carbon dioxide in the body. This can result in symptoms such as dizziness, light-headedness, tingling sensations, and even fainting. While hyperventilation is usually temporary and harmless, it can be alarming for those who experience it, and in rare cases, it can lead to more serious complications. That’s why it’s crucial to practice breathwork under the guidance of a qualified instructor who can provide proper instruction, support, and after care if needed.
      3. Emotional Intensity: Breathwork has the potential to unearth deep-seated emotions and memories that may have been buried beneath the surface. This can be both a blessing and a curse. On one hand, confronting and processing these emotions can be incredibly healing and transformative. On the other hand, it can also be overwhelming and destabilizing, especially for those who are unprepared, unaware, or lacking in proper support. I’ve seen firsthand how breathwork can open the floodgates of emotion, leaving participants feeling raw and vulnerable. That’s why it’s important to approach breathwork with caution, especially if you have a history of trauma or mental health issues. It’s not a substitute for therapy, and it’s important to have a support system in place to help you navigate any intense emotions that may arise.
      4. Physical Discomfort: Some breathwork techniques involve prolonged periods of deep breathing or breath retention, which can be physically demanding and uncomfortable for some individuals. For example, holding the breath for extended periods of time can lead to feelings of suffocation or panic, especially for those with respiratory issues or anxiety disorders. Similarly, rapid breathing techniques can cause tension in the muscles of the chest and abdomen, leading to soreness or discomfort. While these sensations are usually temporary and harmless, they can detract from the overall experience of breathwork and may deter some people from continuing with the practice.
      5. Misuse of Power: Finally, it’s important to acknowledge that not all breathwork instructors are created equal. Unfortunately, the wellness industry is not immune to opportunists who may exploit their position of authority for personal gain. This could involve anything from making unsubstantiated claims about the benefits of breathwork to pressuring participants into costly workshops or retreats. As with any wellness practice, it’s important to do your due diligence and research the credentials and reputation of any instructor before committing to their program. Look for someone who is transparent, ethical, and genuinely committed to your well-being.

          Now, before you swear off breathwork altogether, let me be clear: I’m not saying that it’s inherently bad or dangerous. In fact, when approached with caution and practiced mindfully, breathwork can be a valuable tool for self-discovery and personal growth. However, like any tool, it’s important to use it responsibly and with awareness of its limitations.

          So, if you’re considering incorporating breathwork into your wellness routine, I encourage you to do so with an open mind and a healthy dose of realism. And if you’re still unsure, feel free to reach out to a qualified instructor who can provide guidance and support along the way.

          In conclusion, breathwork is not a magic potion, and it’s certainly not for everyone. But for those who are willing to approach it with curiosity and discernment, it has the potential to unlock profound insights and facilitate deep healing. Just remember to listen to your body, trust your instincts, and above all, breathe easy.

          Love Laura x

          How the Science of Meditation Can Land You Your Dream Job

          How the Science of Meditation Can Land You Your Dream Job

          In today’s fast-paced world, finding a job that aligns with our passions and values can often feel like an elusive dream. However, what if I told you that the key to landing your dream job might lie in the practice of meditation? As a seasoned meditation and breathwork expert with over two decades of experience, I’ve witnessed firsthand how incorporating meditation into one’s life can lead to profound personal and professional growth. So, let’s delve into the science behind meditation and explore how its physical benefits can pave the way to your dream career.

          Firstly, it’s essential to understand the science behind meditation. Numerous studies have shown that regular meditation practice can positively impact the brain and body in remarkable ways. From reducing stress and anxiety to improving focus and cognitive function, the benefits of meditation are backed by solid scientific evidence.

          One fascinating aspect of meditation is its effect on the brain’s structure and function. Research has revealed that meditation can lead to changes in the brain’s gray matter, particularly in areas associated with memory, learning, and emotional regulation. This means that as you continue to meditate, you’re essentially rewiring your brain for increased resilience, creativity, and emotional intelligence—all valuable traits in any professional setting.

          Meditation has been shown to activate the body’s relaxation response, leading to a decrease in stress hormones like cortisol. By reducing stress levels, meditation not only promotes a sense of calm and well-being but also enhances immune function and lowers the risk of stress-related health conditions. Imagine walking into a job interview feeling calm, confident, and poised—a direct result of your meditation practice.

          But the benefits of meditation extend beyond the realm of stress reduction. Regular meditation can also improve focus and concentration, qualities that are highly sought after in the workplace. By training your mind to stay present and attentive during meditation sessions, you’re strengthening the neural circuits responsible for sustained attention and cognitive control. This enhanced focus can translate into increased productivity, efficiency, and performance in your professional endeavors.

          Furthermore, meditation cultivates a greater sense of self-awareness and emotional resilience, essential qualities for navigating the complexities of the modern workplace. As you deepen your meditation practice, you become more attuned to your thoughts, emotions, and behaviors, allowing you to respond to challenging situations with clarity and composure. This emotional intelligence is invaluable in leadership roles, where the ability to empathize, communicate effectively, and make sound decisions is paramount.

          Now, you might be wondering how exactly meditation can help you land your dream job. Well, consider this scenario: You’re in the final round of interviews for your dream position, competing against several equally qualified candidates. What sets you apart? Your meditation practice. As you sit across from the hiring manager, you exude a sense of calm confidence and authenticity that’s impossible to ignore. Your ability to articulate your strengths, communicate effectively, and connect with others on a deeper level stems from years of dedicated meditation practice.

          Your enhanced focus and creativity shine through as you tackle challenging questions and offer innovative solutions to complex problems. The hiring manager can sense that you’re not just another applicant—you’re someone who brings a unique perspective and a grounded presence to the table. And in today’s competitive job market, where technical skills can only take you so far, it’s your soft skills—cultivated through meditation—that set you apart from the rest.

          But perhaps the most significant impact of meditation on your career lies in its ability to align you with your true purpose and passion. Through regular meditation practice, you develop a deeper understanding of yourself and what truly brings you joy and fulfillment. This self-awareness allows you to make career choices that are in alignment with your values and aspirations, rather than simply chasing external markers of success.

          In conclusion, the science of meditation offers compelling evidence for its physical and mental benefits, all of which can contribute to your success in the professional arena. From reducing stress and improving focus to enhancing emotional intelligence and aligning with your true purpose, meditation has the power to transform not only your career but your entire life. So, if you’re ready to land your dream job, why not start by sitting down and taking a few deep breaths? Who knows, your next career breakthrough might just happen on the meditation cushion.

          Remember, the journey to your dream job begins within. As you cultivate a daily meditation practice, you’re not only investing in your professional growth but also nurturing your well-being and happiness. So, embrace the science, trust in the process, and watch as your dream job becomes a reality.

          Love Laura x

          Breathwork Unveiled: Transform Your Life with Ancient Wisdom, Modern Science, and Daily Ease

          Breathwork Unveiled: Transform Your Life with Ancient Wisdom, Modern Science, and Daily Ease

          In a fast-paced world filled with constant demands and distractions, we often overlook one of our most valuable resources – our breath. Breathwork, a practice that combines ancient wisdom with modern science, has gained popularity as a powerful tool for enhancing both physical and mental well-being.

          Let’s explore the benefits of breathwork, delve into its rich historical background, and I’lloffer practical insights on how to incorporate breathwork seamlessly into your daily life.

          We’ll also look into some science, spirituality and understanding of the profound effects of breathwork.


          The Benefits of Breathwork:

          1. Stress Reduction:
            • Modern life is fillled with stress. Deep, conscious breathing can activate the body’s relaxation response, reducing stress hormones like cortisol and promoting a sense of calm and well-being.
          2. Enhanced Mental Clarity:
            • Proper breathing techniques improve oxygen flow to the brain, enhancing cognitive function, concentration, and decision-making.
          3. Emotional Balance:
            • Breathwork can help regulate emotional responses by calming the amygdala, the brain’s emotional center. This can lead to increased emotional resilience and a greater ability to manage negative emotions.
          4. Improved Respiratory Health:
            • Consistent breathwork strengthens respiratory muscles, increases lung capacity, and enhances overall lung function. It can be particularly beneficial for individuals with respiratory conditions.
          5. Enhanced Physical Performance:
            • Athletes and fitness enthusiasts can use breathwork to optimize their performance by increasing endurance, stamina, and recovery through improved oxygen utilization.


          The Background of Breathwork:

          Breathwork has deep historical roots, with practices and techniques originating from various cultures around the world. For example:


          1. Yoga and Pranayama:
            • Ancient yogic traditions, particularly Pranayama, focus on conscious breathing techniques to enhance vitality, mental clarity, and spiritual growth.
          2. Qigong and Tai Chi:
            • In Chinese culture, practices like Qigong and Tai Chi emphasize the importance of breath control in promoting health, longevity, and the flow of vital energy, known as “Qi” or “Chi.”
          3. Indigenous Traditions:
            • Many indigenous cultures incorporate breathwork into their healing and spiritual rituals. Breathwork is seen as a way to connect with the spirit world and facilitate personal transformation.
          4. Modern Therapies:
            • In contemporary times, breathwork has evolved into various therapeutic modalities, including Holotropic Breathwork and the Wim Hof Method, both of which combine ancient wisdom with modern insights.


          Science and Spirituality in Understanding Breathwork:

          The scientific and spiritual aspects of breathwork can complement each other, providing a holistic understanding of its effects:


          1. Scientific Insights:
            • Scientific studies demonstrate that conscious breathing practices can positively impact the nervous system, improve cardiovascular health, and boost the immune system. These effects are often attributed to the regulation of stress responses, improved oxygenation, and the release of beneficial neurotransmitters.
          2. Spiritual Dimensions:
            • Breathwork is often seen as a bridge between the physical and spiritual realms. By altering the breath, individuals can experience altered states of consciousness, profound insights, and spiritual awakenings. It’s a tool for inner exploration and self-discovery.


          Incorporating Breathwork into Daily Life:

          Adding breathwork to your daily routine doesn’t have to be disruptive. Here’s how you can integrate it seamlessly:

          1. Morning Ritual:
            • Start your day with a few minutes of deep, conscious breathing to set a positive tone for the day ahead.
          2. Mini-Sessions:
            • Take short breathwork breaks during the day. A few minutes of focused breathing can help manage stress and improve concentration.
          3. Evening Practice:
            • Wind down before bedtime with relaxation-oriented breathwork to prepare your mind and body for restorative sleep.
          4. Guided Sessions:
            • Utilize apps, online resources, or attend local classes for guided breathwork sessions to deepen your practice. You can find out more about my sessions, both on and offline here.


          Breathwork is a potent tool that can significantly improve your physical, mental, and spiritual well-being. By understanding its benefits, historical background, and the harmonious interplay between science and spirituality, you can seamlessly integrate breathwork into your daily life, allowing it to become a cornerstone of your overall health and well-being.

          You can currently receive 25% off my Introduction to Breathwork course using code: BREATHE25 intil midnight 3/12/23.

          12 of the best Christmas films to boost your Mental Wellness.

          12 of the best Christmas films to boost your Mental Wellness.

          Can Christmas films improve mental wellness?

          So the short answer is yes, watching Christmas films can potentially help to improve mental wellness by providing a sense of nostalgia and joy, and by reminding viewers of the importance of connection and generosity.
          Christmas films often feature heart warming stories and uplifting themes that can help to boost mood and reduce feelings of stress and anxiety. Additionally, the holiday season can be a time of increased social activity and connection with others, which can also have a positive impact on mental wellness.


          12 Christmas films to help boost your mental wellness and why (in my opinion).


          1. Elf – This classic Christmas comedy starring Will Ferrell is sure to put a smile on your face and bring some holiday cheer. It’s a light-hearted and fun film that will help you forget your worries and just enjoy the season.
          2. It’s a Wonderful Life – This heart-warming tale of a man who is shown the value of his life by an angel is a reminder to appreciate what we have and be grateful for the people in our lives. It’s a feel-good movie that will leave you with a warm and fuzzy feeling.
          3. The Santa Clause – This family-friendly film follows a man who accidentally becomes Santa Claus and has to navigate the challenges of the job while also dealing with his own personal struggles. It’s a delightful and entertaining film that will put you in the holiday spirit.
          4. A Christmas Carol – This classic story of redemption and the true meaning of Christmas is a reminder of the importance of kindness and generosity. The tale of Ebenezer Scrooge and the ghosts of Christmas past, present, and future is a timeless classic that will leave you feeling inspired and uplifted.
          5. Love Actually – This ensemble romantic comedy follows a group of interconnected characters as they navigate the ups and downs of love during the holiday season. It’s a feel-good film that will remind you of the power of love and the importance of connections with others.
          6. The Polar Express – This animated adventure follows a young boy who takes a magical train ride to the North Pole on Christmas Eve. It’s a fun and exciting film that will transport you to a world of wonder and magic, and remind you of the magic of the holiday season.
          7. Home Alone – This classic holiday comedy follows an eight-year-old boy who is accidentally left behind when his family goes on vacation. It’s a funny and entertaining film that will make you laugh and remind you of the joys of childhood.
          8. The Grinch – This animated adaptation of the classic Dr. Seuss story follows the mischievous Grinch as he tries to steal Christmas from the Whos of Whoville. It’s a funny and entertaining film that will remind you of the true meaning of Christmas and the importance of spreading joy and cheer.
          9. Miracle on 34th Street – This classic holiday film follows a man who claims to be the real Santa Claus and the impact he has on a young girl and her mother. It’s a heart-warming and uplifting film that will remind you of the magic of the holiday season and the power of belief.
          10. National Lampoon’s Christmas Vacation – This classic holiday comedy follows the chaotic and hilarious antics of the Griswold family as they try to have the perfect Christmas. It’s a funny and relatable film that will remind you of the joys and challenges of the holiday season.
          11. Frosty the Snowman – This animated classic follows the adventures of Frosty, the magical snowman who comes to life on a snowy Christmas Eve. It’s a fun and whimsical film that will remind you of the magic and wonder of the holiday season.
          12. The Muppet Christmas Carol – This beloved adaptation of the classic Dickens tale features the beloved Muppets as they tell the story of Ebenezer Scrooge and the ghosts of Christmas past, present, and future. It’s a funny and entertaining film that will remind you of the true meaning of Christmas.
          It is possible that watching Christmas films can improve mental wellness. Many people find comfort and joy in watching holiday movies, which can help to boost mood and reduce stress.
          Additionally, these films often remind us of the good things in life and the importance of spending time with loved ones, which can also have a positive effect on mental wellness.
          However, it’s important to remember that the effects of watching Christmas films on mental wellness will vary from person to person. For some, it may provide a much-needed emotional boost, while for others it may not have the same impact. Ultimately, it’s important to do what feels best for you and to engage in activities that bring you joy and help you to feel more relaxed and at ease.

          What to do if Christmas films are having the opposite effect.

          If watching Christmas films is not helping to improve your mental wellness, there are many other things you can try. Some suggestions can include:
          1. Engage in activities that you enjoy and that bring you a sense of relaxation and enjoyment. This could be anything from going for a walk or a bike ride, to reading a book, to listening to music.
          2. Connect with others. Spend time with friends and family, or reach out to someone you trust to talk about your feelings. Social support can be a powerful tool in improving mental wellness.
          3. Take care of your physical health. Exercise regularly, eat a healthy diet, and get plenty of sleep. These habits can help to improve your overall mood and well-being.
          4. Consider trying relaxation techniques, such as deep breathing, meditation, or progressive muscle relaxation. These can help to calm the mind and reduce stress.
          If you are struggling with your mental health, consider seeking professional help. A mental health professional can provide support and guidance to help you manage your symptoms and improve your overall well-being.
          Laura Rowe | Align Lifestyle