10 Ways To Better Manage Your Stress

10 Ways To Better Manage Your Stress

by | Nov 7, 2023 | Anxiety, Meditation, Self-care, Stress, Yoga

April is Stress Awareness Month.
Stress is defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
Here are ten ways to help you better manage your stress levels, increase your mood and improve your mental wellness.
You can access more via my YouTube channel here.

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Spend time in nature
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Step outside and unplug.
Notice the smells, the sights, the beauty, and how it makes you feel. If you can, kick off your shoes and connect your feet with the earth. Recharging in the natural beauty around us keeps us grounded and connected.
Having that change of environment, even for a short period of time can boost your mood and mindset, leaving you wanting more! Even having a dance in the rain will release endorphins and lift you higher.
Exercise / Movement
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Exercise releases feel good endorphins in the brain, boosting mood and mindset.
This can and will look differently for everyone. The important thing here is to move the body and release trapped energy and tension being stored.
Maybe go for a short walk, take a bike ride, go swimming, running, walk the dog, or try some seated upper or lower body stretches.
When we worry less about mobility and ability and more about the impact even just a little movement is having, things begin to feel more positive.
Practice mindfulness
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This is a great way to manage the symptoms of stress.
As an example, try mindfully becoming aware of your breathing. Slowing it down to a steady pace and noticing your breaths journey.
Sit comfortably and close your eyes if you feel comfortable. Start to Notice each inhale and exhale as it enters and exits your body, notice how that breath travels around your body. Notice how your body and your mind are reacting to that breath, and then notice how that breath exits your body. Continue to sit restfully for a moment.
This is having mindful awareness.
Prioritise sleep
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Getting enough sleep is key to optimal health and wellness.
If you are not in a healthy sleep routine you could try reducing screen time before bed, or not drinking caffeine a few hours before bed.
Setting a non negotiable sleep routine can make a huge difference when it comes to managing stress.
What would this routine look like for you? Maybe removing electrical devices from the bedroom, having an earthing mat on the bed, or using a seasonal lamp?
Tap into your creativity
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What do you enjoy? What lights you up and brings you joy?
What is it that gets your creative juices flowing?
This could look something like sketching, painting, cooking, photography.
Choosing something creative is an excellent way of getting out of your head and into your heart.
If you are struggling, maybe take up a new hobby you've always wanted to try? Maybe learning an instrument or growing your own vegetables for example.
Meditation
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In my opinion, meditation is one of the quickest way to reduce stress levels.
As little as 10 - 20 minutes per day can see a positive effect on mood, an increase in clarity, and an overall sense of lightness and ease.
When you cant control the things going on around you, you can control what's going on within you. The aim with meditation is to reduce reactions and move towards response, filtering out the external noise and moving the focus within.
Eat well
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A healthy, balanced diet can help to boost your mood. Including more fruit and vegetables, and possibly reducing meat consumption, as this can make you feel heavy and sluggish, as digestion takes longer.
Also drinking enough water and staying hydrated is key. All of our organs, including the brain, need water to function properly. If you are suffering with dehydration your body isn't running well, which can lead to a heightened state of stress on organs and muscles etc.
Step away from the busy
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Take a break where you can. The length of time isn't important, but a change of environment is.
Maybe visit somewhere new? You can take an afternoon for yourself; maybe coffee with friends, or a weekend away? This will look different for everyone.
Taking a break away from a stressful situation can help you to recharge, prioritise and gain perspective.
Yoga
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Yoga promotes relaxation, reduces stress and boosts mood.
Flexibility doesn't need to be an issue. Yoga is simply a moving meditation. Mindfully connecting your breath and body.
Try opting for a slower restorative practice rather than a fast paced flow.
My 15 minute Yoga stretch and flow can be a great place to start.
Reduce alcohol intake
Alcohol disrupts the delicate balance of chemicals and processes in your brain, affecting your thoughts, feelings and actions.
Try reducing the amount you drink on an evening out, or swapping out alcohol for a soft drink alternative. Taking an alcohol break has shown to have a huge impact on not just mental wellness but physical health too.
Be kind to yourself
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Have kindness and compassion for your humanness.
Remember to show yourself the same love and care you show to others. You are enough just as you are.
We so often forget to fill our own cup before sharing with others. Often running on 'empty' and hardly ever taking our own advice.
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And finally, Get some support.
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If you are worried about the affects stress may be having on your mental wellness don't be afraid to ask for help.
Speak to someone you trust or arrange a chat with your local GP who can point you in the direction of the right support
How Meditation Impacts Your Brain and Reduces Stress

How Meditation Impacts Your Brain and Reduces Stress

by | Nov 3, 2023 | Meditation, Stress

Stress is a common part of modern life that affects millions of people worldwide. Chronic stress can lead to a range of negative health outcomes, including cardiovascular disease, depression, and anxiety. The brain's response to stress involves the release of stress hormones like cortisol and adrenaline, which can cause inflammation and other negative health outcomes.
Research studies have shown that chronic stress can cause structural and functional changes in the brain. These changes can affect areas of the brain responsible for regulating emotions, decision-making, and memory. Chronic stress has also been linked to the development of neurological disorders like Alzheimer's disease and dementia.
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The Science Behind Meditation and Its Effect on the Brain
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Meditation is a practice that has been used for thousands of years to promote relaxation and reduce stress. Recent research studies have shown that meditation can have a positive impact on the brain and reduce the negative effects of stress.
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Research studies have shown that meditation can increase activity in the prefrontal cortex, a part of the brain responsible for regulating emotions and decision-making. This increase in prefrontal cortex activity can help to reduce negative emotions like fear and anxiety. Meditation has also been shown to increase activity in the amygdala, a part of the brain responsible for processing emotions like fear and stress.
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Meditation has been shown to increase grey matter in areas of the brain associated with emotion regulation and self-awareness. Grey matter is the part of the brain that contains the majority of the brain's nerve cell bodies. Increases in grey matter can lead to improvements in cognitive function, including memory and learning. How incredible!
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Meditation and Its Impact on Stress
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Research studies have shown that meditation can have a positive impact on stress levels. A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced meditation for just 10 minutes per day for four weeks had significantly lower levels of cortisol, a stress hormone, than those who did not meditate.
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Another study published in the journal Psychoneuroendocrinology found that participants who practiced mindfulness meditation had lower levels of cortisol and other stress hormones than those who did not meditate.
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Meditation has also been shown to reduce symptoms of anxiety and depression. A study published in the Journal of Clinical Psychology found that mindfulness-based stress reduction (MBSR) was effective in reducing symptoms of anxiety and depression in patients with a range of conditions, including chronic pain, cancer, and heart disease. Another study published in the Journal of Consulting and Clinical Psychology found that MBSR was effective in reducing symptoms of anxiety and depression in patients with generalized anxiety disorder.
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Incorporating Meditation into Your Daily Routine
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Incorporating meditation into your daily routine is a simple and effective way to reduce stress and improve overall well-being. To begin meditating, find a quiet place where you can sit comfortably and focus your attention on your breath. Start by taking deep breaths in through your nose and out through your mouth, focusing on the sensation of the breath as it moves in and out of your body. When your mind wanders, gently bring your attention back to your breath.
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Start with just a few minutes of meditation each day and gradually increase the length of your meditation sessions as you become more comfortable with the practice. Many people find it helpful to meditate first thing in the morning or just before bedtime to help them relax and reduce stress.
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There are many different types of meditation to choose from, including mindfulness meditation, loving-kindness meditation.
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Meditate for You
There are a number of different types of Meditation that can be practiced. As little as 20 minutes per day is enough to have a dramatic impact on your health and happiness.
Below are just a handful of the Meditations I offer within my Classes, Events, Workshops and Retreats. You can gain instant access to pre recorded sessions here.
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Mindfulness Meditation
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Mindfulness meditation is a popular form of meditation that involves paying attention to the present moment without judgment. To practice mindfulness meditation, find a comfortable seated position and focus your attention on your breath. When your mind wanders, simply acknowledge the thought and gently bring your focus back to your breath. Practicing mindfulness meditation for just 10-15 minutes per day has been shown to reduce symptoms of stress, anxiety, and depression.
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Research studies have shown that mindfulness meditation can increase activity in the prefrontal cortex, a part of the brain responsible for regulating emotions and decision-making. This increase in prefrontal cortex activity can help to reduce negative emotions like fear and anxiety.
Loving-Kindness Meditation
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Loving-kindness meditation, also known as metta meditation, is a type of meditation that focuses on generating feelings of love and kindness towards oneself and others. To practice loving-kindness meditation, find a comfortable seated position and focus on an image or person that brings feelings of love and kindness.
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Repeat phrases like "may I be happy, may I be healthy, may I be safe, may I be peaceful" to cultivate feelings of kindness towards yourself. Then, extend these feelings of kindness to loved ones, acquaintances, and eventually to all beings.
Research studies have shown that loving-kindness meditation can increase feelings of empathy and compassion towards others. This increase in empathy can help to reduce feelings of stress and anxiety, as well as increase social connectedness.
Body Scan Meditation
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Body scan meditation is a type of meditation that involves focusing on different parts of the body to cultivate feelings of relaxation and awareness.
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To practice body scan meditation, find a comfortable seated position and close your eyes. Begin to focus on your breath and slowly scan your body from head to toe, noticing any sensations or areas of tension. As you scan your body, allow yourself to release any tension and cultivate feelings of relaxation.
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Research studies have shown that body scan meditation can reduce feelings of stress and anxiety, as well as improve sleep quality. Body scan meditation has also been shown to increase grey matter in areas of the brain associated with emotion regulation and self-awareness.
Guided Meditation
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Guided meditation is a type of meditation that involves listening to an instructor or recording that guides you through different meditation techniques. Guided meditations can be helpful for beginners who are new to meditation, as well as for experienced meditators who want to try new techniques.
Research studies have shown that guided meditation can reduce symptoms of anxiety and depression, as well as improve sleep quality. Guided meditation can also increase feelings of relaxation and reduce levels of stress hormones like cortisol.
Vedic Meditation
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Vedic meditation is a technique of meditation that involves the use of a personalized mantra. Using a mantra is said to have a powerful effect on the individual's mind and can help to promote a deeper state of relaxation and spiritual growth.
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Scientific research has shown that regular practice of Vedic meditation can have a positive impact on both the mind and body, including reducing stress and anxiety, improving cognitive function, and promoting physical health.
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It's important to note that the practice of meditation is best learned from a trained teacher. A teacher can help you understand a mantra and guide you through the process of meditation. They can also provide support and guidance alongside aps or pre-recordings.
10 Mental Health Benefits of a consistent Meditation Practice

10 Mental Health Benefits of a consistent Meditation Practice

by | Oct 2, 2023 | Anxiety, Meditation, Self-care, Stress

There are many benefits having a regular meditation practice can have in supporting mental health and wellness.

Have you heard about how incredible meditation can be for your mental health? Want to know more?

I have been practicing meditation full time now for almost 6 years. Before that I didn't have a clue what I was doing. I have taught my signature style fusion classes to students all over the world, and watched like a proud parent, as each one has grown and transformed through their own journey with their mental health, supported by their meditation practice.

There are just too many mental health benefits for me to list in one go, so I have chosen ten, for now. Take a look.

Here are ten mental health benefits:

  1. Reduces stress and anxiety: Meditation can help to regulate the body's stress response, leading to a decrease in anxiety and stress levels.
  2. Improves focus and concentration: Meditation can help to improve focus and concentration by training the mind to be more present and aware of the present moment.
  3. Increases self-awareness: Meditation can help to increase self-awareness by encouraging the practitioner to be more present and aware of their thoughts, feelings, and sensations.
  4. Enhances emotional well-being: Meditation can help to regulate emotions, leading to increased emotional well-being and a sense of overall happiness and contentment.
  5. Increases compassion and empathy: Regular meditation can help to cultivate a more compassionate and empathetic attitude towards oneself and others.
  6. Improves sleep: Meditation can help to improve sleep by calming the mind and relaxing the body, leading to a better quality of sleep.
  7. Reduces chronic pain: Meditation can help to reduce chronic pain by decreasing the body's perception of pain and increasing the production of pain-relieving hormones.
  8. Improves cardiovascular health: Meditation can help to improve cardiovascular health by lowering blood pressure and reducing the risk of heart disease.
  9. Boosts the immune system: Regular meditation can help to boost the immune system by increasing the production of antibodies and white blood cells.
  10. Increases feelings of gratitude: Meditation can help to increase feelings of gratitude and appreciation for the present moment, leading to a greater sense of overall well-being.

The health benefits meditation can have on the health of our body and mind is endless. So much more than the ten incredible examples listed above. If you would like to start your own regular practice or discover tools to help you better support not only your mental wellness but your physical health too, you can take a look at the website and book in a free consultation for some bespoke support.

 

Laura Rowe founder of Align Lifestyle

Benefits of listening to music during meditation

Benefits of listening to music during meditation

by | Oct 2, 2023 | Meditation, Music

Music is such an important part of my teachings. Think laid back Ibizan tracks and chilled out chart music - I cant get enough!

Music lifts our spirits, it can literally sing to our soul! It can induce memories, feelings and emotions - a connection. You all know I'm about that connection!!

For many years I was under the impression that it was 'better' to meditate in silence and I know I wasn't the only one. No wonder I found it so difficult for so long.

Whilst listening to music you recognise and enjoy, creates a sense of familiarity, a calmer, more relaxed environment, which makes the process of mediation more effective.

However, music is so much more than something you find enjoyable to listen to. Music has a direct effect on the parasympathetic nervous system, the system in the body responsible for our 'rest and digest' response. It's the part of the nervous system that slows down our heart rate, helping take us out of a 'fight or flight' response.

I often put 'unexpected' music with my sessions as I feel it is important to know, we don't need to listen to pan pipes or whale music during our practice for it to work, and if you do that's amazing, but you won't find much of it around here.

The tracks I use aren't just some of my favourite, they are chosen specifically for each of my sessions and added to my playlists with intention.

A faster pace of music can make us feel more alert, with increased concentration. Upbeat music can make us feel more optimistic and positive. A slower pace of music can quiet the mind and relax your body, making you feel soothed while releasing any physical tension.

5 reasons for music over silence when meditating

1. Improved quality of sleep

Sleep is very important for a healthy and balanced life.

More often than not, due to external expectations and daily stresses , we can't get a good night's sleep. Meditation, as I have said before in my article on expectations, is what that comes to the rescue here. Meditating while listening to some calming modern music can help reduce your stress levels. You can start to feel more relaxed and will sleep better.

2. Improved concentration

Music with an increased beat can help improve concentration levels whilst you meditate. It can increase focus and bring you more of those 'light bulb' moments of clarity by activating those alpha brainwaves. Those times when you are having difficulty finding a solution or working through a problem, throw on some tunes and breathe.

3. Reduces stress

Another great benefit of listening to music while meditating is a reduction in the levels of stress and anxiety. Stress is one of the most common issues in today's world. Some might argue it's a pandemic of it's own.

If your workload is very demanding, if you don't have a healthy work / life balance, if external factors continue to steal your peace, it can be more natural for you to feel stressed-out often. When you listen to pleasant and soft music during meditation, you can feel calmer and more able to eliminate stress from your life. The more you practice, the more you can train your brain to recognise that certain tracks mean its time to relax.

4. Heals your body

Did you know that meditation can also heal? It not only heals mental wounds, but physical wounds as well. That's the power of your mind. Don't even get me started on how it can help the brain physically repair holes caused by stress... I'll save that for next time.

Incorporating music in the background during meditation allows your body to heal naturally. There are a number of studies that show a whole load of benefits including reduced blood pressure, improved breathing efficiency, lower heart rate, improved cardiovascular function and so so many more.

5. Deeper connection to self

Music can take us on a journey and when we are meditating during that journey, it can simply be next level. It can also improve your cognitive abilities and help you meditate more efficiently. With practice, when meditating while listening to music, you can find greater inner peace, inner acceptance and happiness within yourself.

As part of my Wellness Membership, it has always been a non negotiable of mine that there would be a monthly playlist included.

If you know me, you will know I literally live to create playlists that spark joy and connections for people. It may seem like such a small FREE extra that comes along with your package, but for me, it completes your practice.

Even taking the music on a mindful walk with you or while enjoying a bubble bath is an equally important part of your self care routine.

Love Laura x

Everyone thought I could meditate

Everyone thought I could meditate

by | Oct 2, 2023 | Anxiety, Meditation, Mindset, Self-care, Stress

I've practised Yoga for over 20 years. People always assumed this meant I could Meditate. But I couldn't.

No matter how hard I tried, I just couldn't sit still for long enough. I couldn't bear the silence!

I couldn't even keep my eyes closed - always peeking around the room to check people hadn't played a trick on me, got up and left the room. No matter what, I couldn't stop thinking of random crap. So I'd quit. I'd get up off the floor, defeated. Resigned to the fact that meditation just wasn't my thing. Maybe next time? And in a couple of months I'd put myself through it all over again. Same actions, same results.

How were other people doing it? Why was it so bloody hard? What was I doing wrong? And how the hell do I stop myself from thinking? All those benefits, unreachable to me.

YouTube video after YouTube video, class after class - they made it look effortless! I couldn't fit in, I couldn't relate. Frustration was an understatement!

Then one day I discovered you don't have to sit in silence. Huh? You don't even have to sit still. Whaaa? Best of all, it was actually easy! Wow! Just wow! I was hooked!

All those years frustrated & it was so simple all along?

Why couldn't someone have shown me this YEARS ago?

 

How to meditate 'properly'

The first thing I learnt is that thinking is a normal part of meditation (mind blown) We can't stop our brains from thinking anymore than we can stop our hearts from beating. This actually makes so much sense when you think about it, right?

This was the beginning of my eyes opening wide and my mind switching over to a new way of looking at meditation. The first thong I discovered was how it's more about being kind to yourself. Not getting pissed off with the way you think things 'should be'. How you are enough just the way you are. No force, no effort - compassion. Massive life lessons right there!

I discovered how every meditation experience is different. That it doesn't make it right or wrong. It doesn't mean one time worked better than the other. It gives you exactly what you need at that moment in time.

The power is in you, it's always been there. It's just about settling that busy mind enough to hear it.

If you're uncomfortable the way you're sitting you can move, if you get an itch you can scratch it. Otherwise let's be honest, you're just going to sit there distracted, waiting for it to be over.

For years I was convinced there were strict rules on how to 'meditate properly' and that's just not true. Maybe I was just watching the wrong videos & going to the wrong classes for me?

Now I'm all about spreading the word about just how EASY this practice really is. Meditation is magic!

The health benefits are endless!

Check some of these out:

  • Reduces stress
  • Controls anxiety
  • Improves relationships
  • Encourages mindfulness
  • Promotes emotional health
  • Enhances self awareness
  • Lengthens attention span
  • Can generate kindness
  • Helps fight addictions
  • Improves sleep
  • Pain management
  • Decrease blood pressure
  • Lower heart rate

You can literally practice meditation anywhere, anytime. My meditation classes are for everyone and offer a unique fusion of breath-work, mindful movement, meditation and relaxation. Take a look here for more details.

Love Laura x

What’s so important about mornings?

What’s so important about mornings?

by | Oct 2, 2023 | Affirmations, Anxiety, Meditation, Mindset, mornings, Self-care, Stress, Yoga

I want to talk about cultivating a positive mindset through a morning routine.

For years I hated mornings! I did not want to get up EVER! Bed is the best! I would always lay in until the last possible moment and even then I was rushing around, still with my eyes closed, Stubborn!

I'm almost certain I'm harbouring a childhood trauma from when my poor mother would be hanging by a thread trying to get me up for school. As a last resort she would pull the covers off me and drag them out the room. Noooo! Equally as traumatising every morning! To this day I have irrational reactions to anyone trying to take my bed covers off me. Actually hilarious when I read this back!

I digress.

Now, I love a lay in as much as the next person - so don't get me wrong. These days I'm looking for more of a balance. Overtime I have come to realise that the more I've implemented these small changes into my morning the more positive and uplifted I have become.

Morning routines really are so important!

They set the tone for the whole day and really do improve your mood and mindset!

Remember, energy goes where intention flows!

Starting out positive creates a ripple effect. We are turning slow and sluggish into energised and focused - no drastic life changes required!

Below are my 6 top tips for manifesting the highest of vibrations!

1. An attitude of gratitude

Mindset is everything!

It's about appreciating the fresh start of a new day. Excited for the adventures this new day is going to bring.

Let's face it, hitting the snooze button over and over is creating a negative mindset. It's reinforcing cant's before we even start the day. What we are looking for here is to be swapping 'I cant' for 'I can'. And that gentle flip in mindset really makes all the difference. Let's start the way we mean to go on!

2. Smile

Super simple this one, and it takes no time out of your day!

Smiling is infectious!

It releases ALL of those feel good happy hormones - Serotonin, Endorphins, Dopamine - the lot! Smiling even sends in the big guns - Neuropeptides, those are the big stress busters. Win win!

And the best bit? You can literally share a smile with everyone you meet and ripple those feel good vibes all through the day. Yes!

3. Yoga

Stretch your body.

Moving helps to prevent negative energy becoming stagnant in the body and manifesting into disease or illness and increased immunity.

Practicing Yoga for as little as 10 - 15 minutes per day, regularly, can result in higher levels of serotonin being released into the body (our happy hormone). The brain's gamma-aminobutyric (GABA) levels can also increase. High GABA levels are associated with lower levels of anxiety and depression.

Yoga really is suitable for everyone. If you are a beginner I recommend little and often, slow and steady. If you have a body you can do Yoga!

4. Meditation

Meditation lets you clear the mind and focus your intentions. How do you want to spend your day?

Meditation can literally alter our brain chemistry! It can release us of negative thought patterns and beliefs. The increase in production of Alpha and Delta brain waves created during meditation is not only responsible for rest and relaxation but for those lightbulb moments of clarity and confidence.

A short practice of 5 10 minutes a day can be enough to create a steady self care routine.

5. Affirmations

One of my favourites!

Affirmations are positive words, phrases or statements you repeat to yourself as a goal in its already completed state eg.

I am worthy of love.

I am brave enough to achieve my dreams.

I am perfect as I am.

I am grateful for what I have.

Repeating positive affirmations can be incredibly powerful in helping you challenge and overcome self-sabotage and negative thinking. You can say them to yourself in your mind's eye or out loud if you wish. Either way, the high frequency of your intention is out there!

Law of Attraction - If you believe it then you will receive it.

6. Boiled water

First thing of a morning, on an empty stomach, drink a cup of cooled boiled water.

In Ayurvedic tradition this is how we kickstart our Agni (digestive fire). It's seen to be the best way to clean out the digestive system of all the impurities and stagnant waste from the day before.

Digestive health plays a huge role in our mental health. They call the gut our second brain, and with good reason!

Poor gut health has been scientifically linked to anxiety, depression and other psychological conditions.

 

Take time for you. Breathe. Align your thoughts. Reset.

Love Laura x