two ways to approach:

• observing your natural breath without manipulating it:
  - is my breath deep or shallow?
  - can I hear myself breathe or is it quiet?
  - feel cooling inhales and warming exhales
  - does my breath fill my side body, chest and/ or belly?
  - does it feel dry or moist?
  - etc.

• trying out different breath techniques (watch Member Videos on Pranayama)
  - Nadi Shodhana (Alternate Nostril Breathing)
  - Sama Vritti (Equal Breath)
  - Box Breathing

• Slow down your movements to find more intention and awareness (especially if you often feel clumsy or hectic)

• feel your feet ground and the weight of your body

• feel the full length of your spine

• soften the muscles in your face

• where else do you hold tension?

• without judging or labelling (good, bad, hard, easy…) what can you observe in your body and around you? (tingle in fingertips, temperature on the skin, smells, sounds, pressure, heaviness, etc.)

• ask yourself: why do I move right now? is it to avoid discomfort (maybe you sat too long)? Do I feel like I have to be productive (high expectations, social standards, etc.)? Is it a way to express myself or communicate (hand gestures, any type of physical activity, body shake or head shake/nod)?
  AND what happens if I don’t move? -more discomfort? even frustration/ stress? Without asking why, can I allow myself to sit with it for a moment?

• why do I talk? Is it important to me or for the greater good?

• Do I help anyone (including me) by speaking up?

• Could my words hurt/ upset someone?

• Am I emotionally triggered or stressed and use speaking as a way to let go? How will it affect my thoughts or the people around me if I negatively “vent”

• Am I interrupting someone who’s speaking (even as I say “mhm” “yes” “you’re right”) Can I let the other person speak until they are finished talking?

• Are my thoughts relevant to this moment?
  eg. in a Yoga Class, is it really necessary to think about redecorating the house? And as much as I want to think about work when I actually work- can I find a place and time to dig deep into my critical thinking and channel my creativity?

• Be aware of the impact your thoughts have on your emotional/ mental/ even physical state. Negative thoughts might trigger a constant state of unhappiness, unease and might lead to a lot of complaining, which also makes people around you uncomfortable.

• Instead, practice Gratitude! What or Whom do I love? What brings me joy? What do I usually take for granted that makes my life fuller, happier, more exciting… (healthy body, big family, wonderful community etc)

• Journal! Write down your thoughts as a way to release and let go.

• Are you angry, agitated, frustrated, stressed or overwhelmed? Where in your body do you feel it? (tightness in chest, inner heat, tension in your shoulders etc)

• Instead of trying to shake off any of the discomfort, allow yourself to feel it FULLY, just like you would when you’re happy, joyful, excited.

• how can you then respond rather than react? Breathe, be still, maybe start to move your body and focus on how those sensations change as the emotions settle in and calm down.

• First things first: prepare your own food. I know, I know, you don't have the time, you don’t know how or you don’t like cooking. That’s ok. Find a few recipes, SIMPLE AND QUICK, and start to experiment a bit around. I promise you, you can learn to love cooking. You will have a whole new appreciation for the food you’re eating and eat more mindfully with more gratitude, if you prepared it yourself

• Try to eat in silence every once in a while to fully focus on your food (even if you have company)

• Eat at the table, sitting upright, with appropriate lighting. Not in the kitchen, leaning over the counter, eating out of the Tupperware.

• No Screens during meal time!

• Don’t eat all the food while making it. I get it, you’re hungry. But instead of trying half the pasta in the pot, try one piece at a time until it’s done and then keep your hands off until it’s on a plate and you sat down.

“STOP”: Stop- Take a breath- Observe- Proceed

Stop: Your actions should be a response rather than a reaction.

Take a breath: Try to be aware of your body, your breath, your emotions. Creating mindfulness on the inner landscape before acting, really helps to bring mindfulness into the action itself.

Observe: Is this action necessary? Out of good intentions? helpful? Take a moment to think about the purpose, the effect, the meaning of what you want to do. Always, always, act out of kindness, love and compassion. Only hurt people hurt people, but if you keep hurting people, how will we heal?

Proceed: Be aware of what you do, when you do it and reflect on your actions after. Was this an appropriate way to handle the situation? What could I have done differently?