Your Morning Nudge: Breathe & Believe

Here’s how to do it: you can do this sitting or on your back. You will inhale through your nose to the count of 4, hold to the count of 7, then exhale forcefully through your mouth pursing your lips and making a whoosh sound for 8 seconds

Let’s do this three times:

Inhale through your nose to the count of 4, hold to the count of 7 and then forcefully exhale through your pursed lips for 8 seconds.

Again: Inhale through your nose to the count of 4, hold to the count of 7 and then forcefully exhale through your pursed lips for 8 seconds.

Last one: Inhale through your nose to the count of 4, hold to the count of 7 and then forcefully exhale through your pursed lips for 8 seconds.

Now continue this breath while I give you your Morning Nudge!

Today’s nudge is: Love the life I live

You only get one life. Make it a good one. Embrace the challenges. Accept the heartaches. Learn from the lessons. Challenge yourself to overcome the obstacles. Love what you have been given in your life even if it does not seem like the same amount others have been given. So what. You do you. You get your life and everyone else gets theirs-all are filled with adversity and challenges. Your life, no matter how bad it may seem right now, could always be way worse. There are always people out there who have it much worse than you. Be grateful and love the life you are living.

Let’s remind ourselves of this.

Love the life I live

Have a great GratiTuesday!

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Happy Motivational Monday,

Today’s breath is: Conductor breath

Which: Releases tension, Energizes, and Lifts your mood

Here’s how to do it: Stand up if you can or do this seated. Inhale slowly thorough your nose with your Hands up, now Exhale hands slowly through your mouth as you bend down

Let’s do this three times.

Inhale with your arms up in the air, exhale through your mouth Bending forward and dropping your arms

Now continue this breath while I give you your Morning Nudge!

Today’s nudge is: Get out of my own way

Sometimes you are your worst enemies. You are the ones getting in your own way. You put yourselves down. You put negative thoughts into your head. You give up and stop trying. Despite all of the people rooting for you, guiding you and believing in you, you continue to beat yourseld down. Stop! You need to stop denying yourself the opportunities and experiences that you could have if you would just get out of your own way. You deserve a good life. You deserve to be happy. You deserve a quality life. But You keep making excuses and poor choices that are getting into your way of success. Get out of your own way!!

Get out of my own way

Have a great motivational Monday!

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Happy Sensational Sunday,

Today’s breath is: Counting up

Which: Boosts blood oxygen and productivity

Here’s how to do it: Inhale to the count of 1/exhale to count of 1, inhale to the count of 2/exhale to count of 2. inhale count 3, exhale 3, inhale count 4, exhale 4, inhale count 5, exhale count 5

Today’s nudge is: Dust yourself off

That’s right, dust yourself off. Renew yourself. Get back up and out there and make it a great day for yourself. Perhaps yesterday or all of last week stunk. So, what. Dust yourself off and go make it a great day and a fabulous new week for yourself. You have choices. You can continue to spiral downward out of control, or you can get back up and start anew. We all fall down. All of us have fallen one way or another. It happens in life. It is a part of life. We learn from it and we get back up. We have the option to make a better version of ourselves each and every day. So, go dust yourself off, make yourself marvelous again and enjoy your week!!

Dust myself off

Have a great Sensational Sunday!

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Happy Social Saturday,

Today’s breath is: Laughter breath

Which: Improves mood

Here’s how to do it:

Begin diaphragmatic breathing with long, slow inhales through your nose and exhales through your mouth. Remember that each inhale should fill your belly, rather than your chest. On the exhalations, allow your belly to relax, moving back toward the spine.
Now Start laughing, even if it feels forced or like there’s nothing to laugh about. It does not have to make sense. Let the energy of laughter ripple through your body. If this feels difficult, try letting out a big yell first, to move some of that energy out. Then try laughing again. Feel free to move and shake your body or roll around while laughing.

OR: Lift your hands up and say, “hoho,” and drop your hands out and say, “hahaha”-repeat quickly.

Today’s nudge is: Give light to others

By giving light to others, you in turn give light to yourself. Helping others boosts your self-esteem and gives you purpose. Seeing the smile from others when you help them helps you to feel good about yourself. But more importantly, giving light, hope and help to others is just what we should be doing in our lives. We aren’t just here to enjoy the lives we have been given, we are here to help others enjoy their lives, too. We want to be remembered for giving hope to other people, making their days and leaving a positive footprint in this world when we leave. So, when you see people, give light to them. Smile, offer kindness, be respectful and give a helping hand. Both of you will feel great!

Give light to others

Have a great Social Saturday!

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Happy Fun Friday,

Today’s breath is: Ocean Breath (Ujahi breath)

Which: Calms, improves Focus and concentration, Grounds and Centers you and the ocean breath also increases oxygen consumption.

Sit up tall with your shoulders relaxed away from your ears and close your eyes. To prepare, become aware of your breath without trying to control it at all. Then begin to inhale and exhale through your mouth if you have been breathing through your nose.
Bring your awareness to your throat. On your exhales, begin to tone the back of your throat (your glottis or soft palate), slightly constricting the passage of air. Imagine that you are fogging up a pair of glasses. You should hear a soft hissing sound.
Once you are comfortable with the exhale, begin to apply the same contraction of the throat to the inhales. You should, once again, hear a soft hissing sound. This is where the name of the breath comes from: it sounds like the ocean. (It also sounds like Darth Vadar.)
When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing through the nose. Continue applying the same toning to the throat that you did when the mouth was open. The breath will still make a noise coming in and out of the nose. This is ujjayi breath.
Let’s try this a few more times now.

Today’s nudge is: Bloom where you’re planted

Maybe this isn’t exactly where or how you want to live, but this is how it is for now. You have options. You can feel stale and stuck or you can grow and try to still follow your dreams and live your life to the fullest. Wherever you are now is just temporary. Maybe you feel stuck in an apartment or living with relatives. Maybe you are living in a city that you want out of to be near a beach or somewhere famous. Don’t give up on those thoughts. Start blooming where you are. Work hard where you are now so you can get to that place someday. Work hard in your studies, your health, your athletics, your relationships. Make the best of where you are today so that you can get to where you want to be in the future. You have to bloom and blossom where you are now to move on to better things in life.

Bloom where I’m planted

Have a great Fun Friday!

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Happy Sensational Sunday,

Today’s breath is: Counting up

Which: Boosts blood oxygen and productivity

Here’s how to do it: Inhale to the count of 1/exhale to count of 1, inhale to the count of 2/exhale to count of 2. inhale count 3, exhale 3, inhale count 4, exhale 4, inhale count 5, exhale count 5

Today’s nudge is: It's ok to sleep in

You don’t always have to be on the go. You don’t always have to be doing. You can take a break and you should take a break! Your body needs to recharge. Your body needs sleep. Listen to your body and honor its needs. Your mind and body will thank you and they will both work so much more effectively and efficient for the week if you give it some rest on the weekend. Listen to your body! It’s ok to sleep in!!

Let’s say this three times:

It's ok to sleep in

Have a great Sensational Sunday!

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Happy Social Saturday,

Today’s breath is: Laughter breath

Which: Improves mood

Here’s how to do it:

Begin diaphragmatic breathing with long, slow inhales through your nose and exhales through your mouth. Remember that each inhale should fill your belly, rather than your chest. On the exhalations, allow your belly to relax, moving back toward the spine.
Now Start laughing, even if it feels forced or like there’s nothing to laugh about. It does not have to make sense. Let the energy of laughter ripple through your body. If this feels difficult, try letting out a big yell first, to move some of that energy out. Then try laughing again. Feel free to move and shake your body or roll around while laughing.

OR: Lift your hands up and say, “hoho,” and drop your hands out and say, “hahaha”-repeat quickly.

Today’s nudge is: exist loudly

Let yourself be heard and known in a good way. How are you leaving your footprint in life? Your life matters. You have a voice. You have a purpose. What is it? What do you need to do to make this world a better place? Age, race, abilities and disabilities have little bearing on this as so many people of multiple differences have risen to shake this world and help make this a better place to live. What is your calling? Is it through music? Through art? Through athletics? Is it social? Fun? Are you going to invent something amazing? You are not here to just exist. You are here to exist loudly and do something special. How will you exist loudly?

Let’s say this three times:

exist loudly

Have a great Social Saturday!

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Happy Fun Friday,

Today’s breath is: Ocean Breath (Ujahi breath)

Which: Calms, improves Focus and concentration, Grounds and Centers you and the ocean breath also increases oxygen consumption.

Sit up tall with your shoulders relaxed away from your ears and close your eyes. To prepare, become aware of your breath without trying to control it at all. Then begin to inhale and exhale through your mouth if you have been breathing through your nose.
Bring your awareness to your throat. On your exhales, begin to tone the back of your throat (your glottis or soft palate), slightly constricting the passage of air. Imagine that you are fogging up a pair of glasses. You should hear a soft hissing sound.
Once you are comfortable with the exhale, begin to apply the same contraction of the throat to the inhales. You should, once again, hear a soft hissing sound. This is where the name of the breath comes from: it sounds like the ocean. (It also sounds like Darth Vadar.)
When you are able to control the throat on both the inhale and the exhale, close the mouth and begin breathing through the nose. Continue applying the same toning to the throat that you did when the mouth was open. The breath will still make a noise coming in and out of the nose. This is ujjayi breath.
Let’s try this a few more times now.

Today’s nudge is: Difficult roads=beautiful destinations

Often we have to trudge through some difficult stuff to get to the good stuff in life. I have certainly experienced this many times throughout my life. Had it not been for many tough experiences, I would not be where I am in life. I would not be living where I live, working where I work, or living how I live. It took a lot of difficult roads to get to this beautiful life that I now live. Embrace and trust those difficult roads in hopes that a beautiful destination will meet you in your life! Because difficult roads often lead to beautiful destinations! Embrace those roads!

Let’s say this three times:

Difficult roads=beautiful destinations

Have a great Fun Friday!

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Happy Thoughtful Thursday,

Today’s breath is: Stop & smell flowers

Which: Calms your mind and body, Expands your lungs.

Here’s how to do it: Inhale with your nose smelling an imaginary flower or a real one if you have it and then Exhale w “ahhhhhh”

Let’s try this three times:

Inhale by smelling your imaginary flower with your nose and then exhale “ahhhh”

Again: Inhale by smelling your imaginary flower with your nose and then exhale “ahhhh”

Last one: Inhale by smelling your imaginary flower with your nose and then exhale “ahhhh”

Today’s nudge is: do what your heart desires

You do you. You do what makes you happy, what completes you and helps you get through your days! It is your life. You shouldn’t do what everyone else is doing especially if it is not good for you. You should be doing what completes you. Do what your heart desires but do not ignore your instincts and intellect. Sometimes you need to make decisions by thinking thoroughly. Do little and interesting things which bring a smile to your face. Do the things that really make you happy and give you a sense of pleasure. Do what your heart desires.

Let’s say this three times:

do what your heart desires

Have a great Thoughtful Thursday!

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Happy Wellness Wednesday,

Today’s breath is: Dog Breath

Which: Cools your body, Refreshes your mind and Dissipates anger and frustration

Here’s how to do it: Roll your tongue out like dog, Inhale through mouth to 3, Exhale count of 5. Let’s do this three times:

Roll tongue out like dog, Inhale through mouth to 3, Exhale count of 5

Today’s nudge is: Dream it. Believe it.

I am a true believer that if we dream it and we believe it, and it is within reason, It will come true. I am living proof of this as I have believed in many aspects of the life I have lived. From how, where, and with whom I wanted to live, I have dreamt about it and it came true. Believe and dream within reason about how you want to live, with whom and where. Visualize the life you want and your actions will get you there. Dream it. Believe it. It is your life. Make it the life you want.

Let’s say this three times:

Dream it. Believe it.

Have a wonderful Wellness Wednesday!

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Happy GratiTuesday,

Today’s breath is the Candle breath

Which: Calms the mind and body

Here’s how to do it: Clasp your hands w your pointer finger up like a (Candle). Breath in deeply through your nose and slowly blow out the candle with your mouth.

We will do this 3 times. Clasp your hands w your pointer finger up like a Candle). Breath in deeply with your nose filling your belly and slowly blow out the candle.

2 more times: Clasp your hands w pointer finger up (Candle). Breath in deeply and slowly blow out the candle.

Last one: Clasp hands w pointer finger up (Candle). Breath in deeply and slowly blow out the candle.

Today’s nudge is: cultivate optimism

Create positive thoughts throughout your day. Anytime you are feeling down or negative, think of something good that is happening in your life. You own your thoughts so no matter what is happening around you, you can still think positive thoughts and hope. You create your mindset. No matter what is occurring, you can keep your hope. Find something to be encouraging about. Stay upbeat despite what is going on. The positive healthy hormones you let out can help your body and mind heal. Keep a promising attitude about all that you encounter and the experience will be much easier for you.

Let’s say this three times:

cultivate optimism

Have a great GratiTuesday!

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Happy Motivational Monday,

Today’s breath is: Flying bird Breath

Which: Calms & centers and Encourages poise & grace

Here’s how to do it: Close your eyes, Image u r a bird w/ big wings. Inhale lifting your arms and clasp your hands over your head, Exhale while bringing your hands down to your side

Do it three times. Inhale your arms up, clasp your hands over your head. Now Exhale, bringing your hands to your side.

Two more times: Inhale your arms up, clasp your hands over your head. Now Exhale, bringing your hands to your side.

Last one: Inhale your arms up, clasp your hands over your head. Now Exhale, bringing your hands to your side.

Today’s nudge is: Impossible is just an opinion

Most things are possible if you put your mind to it, work hard at it and believe. If you think moving up professionally, getting onto a sports team, getting through college or having that special relationship with someone is impossible, then all of your actions will make it not possible.If you think that math work is impossible, then your behaviors will align to that and you will continue to struggle. But if you just realize that if you just try harder you can get the concepts, then you will actually do so much better. But if you believe and visualize it happening, your actions will align with your thoughts and the impossible may become quite possible. Remember Impossible actually spells out “I’m possible”. Impossible is just an opinion!

Let’s say this three times:

Impossible is just an opinion

Have a great motivational Monday!

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Happy Sensational Sunday,

Todays breath is Conquer Breath (Ujjayi Pranayama) which Boosts energy and regulates blood pressure by increasing oxygen

To do it: Inhale through the nose while gently contracting the back of your throat (this makes a soft snoring sounding). Exhale slowly through the nose while keeping your throat contracted. Repeat this cycle for several minutes.

Let’s do this together: Inhale through the nose while gently contracting the back of your throat (this makes a soft snoring sounding). Exhale slowly through the nose while keeping your throat contracted.

Two more times: Inhale through the nose while gently contracting the back of your throat (this makes a soft snoring sounding). Exhale slowly through the nose while keeping your throat contracted.

Last one: Inhale through the nose while gently contracting the back of your throat (this makes a soft snoring sounding). Exhale slowly through the nose while keeping your throat contracted.

Continue doing the Conquer breath while I share our nudge for the day.

Today’s nudge is: Step it up now

That’s right! Step it up now! Let’s get going! You know what it is that you need to improve upon! Let’s do it! Maybe you need to put more effort into your work. Step it up. Maybe you need to put more time into your relationships. Step it up. Maybe you need to improve your health! Step it up. We are all a work in progress and can always improve! So, think about what it is in your life that you need to improve and step it up now!

Let’s repeat this three times:

Step it up now

Have a great Sensational Sunday!

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Happy Social Saturday, Today’s breath is “Breath Counting” which improves Concentration and settles the mind. To do it inhale, exhale say "1," then we will do the same counting up to 5

Let’s do this together: inhale exhale 1

Inhale , exhale 2, inhale exhale 3, inhale, exhale 4, inhale exhale 5

Continue doing the breath counting breath while I share our nudge for the day.

Today’s nudge is: Reach out and talk to someone

Feeling down, hurt, sad, depressed, angry and/or anxious? Feel like you are spiraling down and out of control? PLEASE talk to someone. You have people in your life who care about you. Give them a call or a text and let them know that you are in need of a friend. Let go of the idea that nobody cares because many people care about you and would like to help you and be there for you when you are feeling down. If you don’t feel comfortable talking about your private affairs to family or friends, then reach out to a professional like a clergyman, counselor or therapist. They are all trained to help people with their personal issues and can offer you guidance and help. So, please reach out and talk to someone!

Let’s repeat this three times:

reach out and talk to someone

Have a great Social Saturday!

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Happy Fun Friday, Today’s breath is Good in/Bad out Breath which Empowers and Dissipates negativity. To do it you simply Inhale positive thoughts and exhale negative thoughts. So, think about one thing that brings you joy and one thing that does not. We will inhale the visual of the joy image and exhale the visual of the unhappy image.

Let’s do this together: Inhale with your nose deeply visualizing the joy image. Exhale with your mouth the unhappy image

Two more times: Inhale deeply visualizing the joy image. Exhale with your mouth the unhappy image

Last one: Inhale deeply visualizing the joy image. Exhale with your mouth the unhappy image

Continue doing the good in/bad out breath while I share our nudge for the day.

Today’s nudge is Make yourself heard

Confidence is key to being heard by others.

Do you feel sometimes that no one is listening to you? Well here are some ways to make yourself be heard: Sit near the center of the table. It's easier to be left out of the conversations if you're sitting at the end of the table. Jump into the conversation tactfully to add information that you know on the subject. Speak with confidence without second guessing yourself. Watch your body language-keep your back strong and straight, your voice loud (not too loud) and clear and make eye contact with the listeners. Finally, don't let yourself be interrupted. Continue to speak with conviction! Be confident in what you say when you speak and others will be confident in you, too. So, make yourself heard!

Let’s repeat this three times:

Make yourself heard

Have a great Fun Friday!

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Happy Thoughtful Thursday, Today’s breath is Triangle Breath which Calms, reduces anxiety and quiets the mind. To do this breath visualize a triangle in the air in front of you. You will move your head in the shape of a triangle like your nose is drawing a triangle in the air. Inhale base while you move your head left to right, hold your breath as you move your head up one side, exhale your breath down the other side of the triangle.

Let’s do this together: Inhale the base, hold while you go up the right side, exhale as you go down the left side

Two more times: Inhale the base, hold while you go up the right side, exhale as you go down the left side

Last one: Inhale the base, hold while you go up the right side, exhale as you go down the left side

Continue doing the triangle breath while I share our nudge for the day.

Today’s nudge is: Practice kindness

Always. Kindness always prevails even when you don’t get it back. You have to live with you. You know you did the right thing and acted in kindness. The people to whom you are kind know it, too, just sometimes don’t acknowledge it. That’s ok. When you do a good act your body releases "feel good" hormones like serotonin and oxytocin, which help regulate your mood. Essentially, being involved in a good deed is good for you emotionally, mentally and physically! We act with kindness because it is the right thing to do. It makes you feel good when you do something kind. Kindness gives you purpose and pride.

Let’s repeat this three times:

Practice kindness

Have a great Thoughtful Thursday!

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Happy Wellness Wednesday, Today’s breath is the Lion’s Breath which Strengthens the diaphragm, Relieves tension in the body, Connects to your inner strength and Releases excess energy.

To do it: sit or kneel and take a deep inhale, then exhale “roar” with your tongue out

Let’s do this together: take a deep inhale, then exhale “roar” with your tongue out

Two more times: take a deep inhale, then exhale “roar” with your tongue out

Last one: take a deep inhale, then exhale “roar” with your tongue out

Continue doing the Lion’s breath while I share our nudge for the day.

Today’s nudge is: Trust your gut

Trusting your gut means going with your intuition which is an immediate unreasoned understanding. It means going with what you think is right at the time. Sometimes there is no need to ask questions, you just know the right answer. You know what to do next. By trusting your intuition, you learn to trust yourself. Listening to your gut helps you to avoid unsafe experiences and unhealthy relationships. This in turn allows you to live a more meaningful and happy life. So, trust your gut. It is telling you something really important. Listen!

Let’s repeat this three times:

Trust your gut

Have a great Wellness Wednesday!

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Happy GratiTuesday, Today’s breath is Extended Exhale breath which Calms, Alleviates anxiety and helps with Focus & concentration. To do it: Inhale for a count of 5, hold for a count of 5, exhale for a count of 10

Let’s do this together while I do the counting : Inhale 5, hold, exhale 10

Two more times: Inhale 5, hold, exhale 10

Last one: Inhale 5, hold, exhale 10

Continue doing the Extended Exhale breath while I share our nudge for the day.

Today’s nudge is: What could go right?

That is the way you have to think no matter what it is you are facing. What could go right? Think about a situation where you are already dreading it because of potential, or irrational and often made up outcomes in your head. Now, let’s change that thought to “What could go right?” start thinking about all of the positive outcomes that could come out of this experience. Visualize the positives. Feel those outcomes. Repeatedly think about those positive outcomes. Ask for those positive outcomes. Believe those positive outcomes. Now wait for those positive outcomes to happen while you continue to think about only what could go right!

Let’s repeat this three times:

What could go right?

Have a great GratiTuesday!

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Happy Motivational Monday, Today’s breath is the Power Breath which Empowers, Boost confidence and Energizes. To do the power breath extend your Arms up and inhale, then bring your Hands down and exhale with an emphatic “HA”

Let’s do this together: Inhale arms up, exhale with a Ha.

Two more times: Inhale arms up, exhale with a Ha.

Last one: Inhale arms up, exhale with a Ha.

Continue doing the Power breath while I share our nudge for the day.

Today’s nudge is: Just believe

One of the most important resiliency factors is to BELIEVE. Life is not about what happens to us, it is more about how we react to what has happened to us. Your mind is very powerful and controls your actions, mood, and words. When you believe things will be ok despite the difficulties you are experiencing, then things will be alright in your mind. When you believe that you have to power to get through tough times, then you do. But if you believe you are a victim to the circumstances and nothing will ever get better, then you are also right because in your closed-mindedness, things will never seem better. It is mind over matter. You have to choose to believe and to believe in your power to get through your adversity.

Let’s repeat this three times:

Just believe

Have a great motivational Monday!

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Happy Sensational Sunday, Today’s breath is the Bumble Bee Breath which Encourages inward focus, Connects you to your inner self, Calms & Centers and offers a New perspective. You are going to take a long belly Inhale through your nose and then Exhale “Zzzzz” If you don’t like the bee sound or want to be a little quieter, you can exhale to “Shhhhhh” “Sssss” “hummmm,” So let’s do it together: Big inhale

Today’s nudge is: Self-confidence is my superpower

Greater self-confidence allows you to free yourself from negative thoughts, fear and anxiety. It allows you to take smart risks and challenges and step outside of your comfort zone. Self-confidence allows you to be the best version of you even under stress like when you perform in front of others. Self-confidence allows you to influence others especially in leadership roles. It gives you a positive feeling that helps validate your purpose and being. Overall, self-confidence just allows you to be happier because you are more satisfied with the life you lived. So, use that superpower and be self confident!

Let’s repeat this three times:

Self-confidence is my superpower

Have a great Sensational Sunday!

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Happy Social Saturday, Today’s breath is the Bunny breath which Refreshes/energizes and Clears the mind. You can sit or lie down with this, though you may feel more energized sitting. Inhale 3-5 quick sniffs, and exhale with your mouth. Let’s do it again! Inhale 3-5 quick sniffs, and exhale with your mouth. 3 more times.

Today’s nudge is: hug it out

When all else fails, hug it out. Maybe physically, maybe just figuratively. Come to peace with your enemy. Make amends. Take the first steps to reconcile even if you weren’t the one who started it. Even if that person was more wrong or difficult than you were. Make peace. You will feel better and so will the other person. It just doesn’t feel good when you have enemies, so reach out to someone who you aren’t on good terms with and hug it out!!!

Let’s repeat this three times:

hug it out

Have a great Social Saturday!

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Happy Fun Friday, Today’s breath is “Counting Down to Calm” which relieves frustration & anxiety, Calms and Encourages focus. Let’s Inhale to a count of 5-I’ll count while you breathe, hold to a count of 5, now exhale to a count of 5. Let’s repeat this four more times.

Today’s nudge is: Change is inevitable

Change is just a part of our everyday life. We never know when, how, where, what or by whom it is going to happen, we just need to know and accept that change will happen. Sometimes it may seem it is for the good, sometimes maybe not to your preferences. That’s ok. Change can be very good even when we liked things the way they were. Think about where you were last year with your work, friends, academics, health. I am guessing at least one of those things changed. Perhaps you didn’t like the change, but can now find something good that came from the change. Trust the journey. Trust the change. Nothing in our lives is promised to us: our relationships, our jobs, our schooling, our health. Nothing. So, if something is going really well for you, be grateful and don’t take it for granted. If it is not going so well, that is ok, change is inevitable! Embrace the changes for something good is bound to come from it!!

Let’s repeat this three times:

Change is inevitable

Have a great Fun Friday!

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Happy Thoughtful Thursday,

Today’s breath is the Alternate Nostril Breathing which Integrates both sides of brain, Clears your mind, Improves focus, and will Calm and energize you.

Sit in a comfortable position with your legs crossed.
Place your left hand on your left knee.
Lift your right hand up toward your nose.
Exhale completely and then ((((((use your right thumb to close your right nostril.
Inhale through your left nostril and then close the left nostril with your fingers.
Open the right nostril and exhale through this side.
Inhale through the right nostril and then close this nostril.
Open the left nostril and exhale through the left side.)))
This is one cycle.
Continue for up to 5 minutes.

Today’s nudge is: Follow your heart

Whatever it is, follow your heart! If you want to change careers or jobs, follow your heart. Listen to your inner guidance or your internal GPS. We all have this system inside of us, we just have to listen to it. When you follow your heart you learn to trust yourself and trust your intuitions. If you follow your heart you may no longer have regrets. Don’t let your fears and doubts hold you back. Listen to what your heart tells you and commit to it.

Ignore the part of your brain that tells you that you may fail or it won’t work out. Stay positive no matter how scary it may be.

So, stop overthinking it and go with what life throws you and follow your heart.

Let’s repeat this three times:

Follow your heart

Have a great Thoughtful Thursday!

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Happy Wellness Wednesday, Today’s breath is Diaphragmatic Breathing which strengthens diaphragm making it less energy to breathe. Place one hand on your stomach just below rib cage and the other hand on your upper chest. Inhale through your nose deeply, inflating your stomach. Focus on keeping the hand on your chest still as you inhale. Exhale through pursed lips, tightening your stomach muscles and drawing inward. Repeat this cycle for five to ten minutes.

Today’s nudge is: quit your self doubt

You are in charge of your thoughts. No one can make you think the way you think. You can allow yourself to think how others tell you to think, but you own that. You become what you think you are. If you think you are a poor math student, then you don’t pay attention in class, you don’t try with the classwork and you give up on the tests. Your self-doubt sabatogges your thoughts and abilities. But if you tell yourself that perhaps, if you try harder you will get it and understand the concept this will allow you to do well on the classwork giving you confidence on the tests. This works in all aspects of your life. If you have self-doubt about your work ability, you won’t move up in your job. If you tell yourself that you aren’t worthy of love, then you won’t put yourself out there to be loved. But if you turn your thoughts to positives, your actions and outcomes will also turn positive!

Let’s repeat this three times:

quit your self doubt

Have a great Wellness Wednesday!

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Happy GratiTuesday, Today’s breath is a “Three part Breath” which increases oxygen to the brain, stimulates the body and helps you get in tune with how your body breathes. You can sit or lie down for this practice. Place one hand over your stomach and inhale deeply, feeling your stomach rise as it inflates. Exhale and feel your stomach deflate. Let’s do that two more time.
Repeat five times.

Repeat with rib cage

and then with chest.

Today’s nudge is: Love yourself

You have to love yourself before you can expect others to love you! If you love you, others will love you. Love your physical self, love your emotional self, love your mental self. Love who you are wherever you go. Accept how and who you are and love you. It’s ok to love yourself and still opt to improve yourself. We are all a work in progress, but you can still love yourself along the way.

Let’s repeat this three times

Love yourself

Have a great GratiTuesday!

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Happy Motivational Monday,

Today’s breath is just to bring awareness to how fast you are breathing. We are going to breathe for one minute. I will time it while you simply count your breaths. A breath is one inhale and an exhale. Just breathe your normal breath while I time you. Start now….ok stop.

How many breaths did you take in one minute? Hopefully less than 20. In fact 12-18 breaths is optimal for an adult. If you are breathing more than that you are hindering yourself from getting the optimal amount of oxygen into your body each breath. Quick breaths cause anxiety, headaches, stomach aches, and lack of clarity, focus and concentration. So, stop drop and breathe whenever you are feeling any of this!

Today’s nudge is: Expect wonderfulness

If you expect the experience to be wonderful, it will feel wonderful. If you expect yourself to be wonderful, then you will be. It is mind over matter. What you expect and think become your reality! When you expect it, you work towards it, your attitude perceives it, you feel it, talk it, live it and become it! So, expect wonderfulness and live a wonderful life.

Let’s repeat this three times:

Expect wonderfulness

Have a great motivational Monday!

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Happy Sensational Sunday,

Today’s breath is: Awareness of breath

Which: calms and centers you

Here’s how to do it: simply think about nothing but your breath. Feel your breath, hear your breath, visualize your breath coming in and going out. Each time your mind wanders, just gently remind it to come back to your breath. You can even say, “inhale” on the inhale and “exhale” on the exhale.

Let’s do this breath three times: inhale, exhale.

Again: inhale, exhale.

Last one: inhale, exhale.

Continue to do this breath while I give you your morning nudge

Today’s nudge is: Today's a fresh start
It’s a new week. Did you have a rough week last week? That’s ok, let’s move forward and make this a great week. Every day is a fresh start to start over in a relationship, with your job, in your school work, and/or with your work outs and healthy habits. Whatever it is, you have been given a gift: Today. Today is a new day. You don’t have to repeat those mistakes you have been making. You can start fresh and make it a new beginning and a better week than last week!! Today’s a fresh start!

Let’s repeat this three times:

Today's a fresh start

Have a great Sensational Sunday!

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*Happy Social Saturday,
Today’s breath is: Moon piercing breath or Chandra Bhedana Pranayama
This breathing technique is associated with a cooling, introspective, lunar vibration. With your right hand, use your thumb to close your right nostril. Breathe in through your left nostril, filling your torso with air. Seal both nostrils and hold the breath for 2–3 counts. Release the right nostril and slowly exhale. (You will inhale only through your left nostril and exhale only through your right).
Let’s do this breath three times: With your right hand, use your thumb to close your right nostril. Breathe in through your left nostril, filling your torso with air. Seal both nostrils and hold the breath for 2–3 counts. Release the right nostril put your pointer finger on your left nostril to close it up and slowly exhale.
Again: With your right hand, use your thumb to close your right nostril. Breathe in through your left nostril, filling your torso with air. Seal both nostrils and hold the breath for 2–3 counts. Release the right nostril put your pointer finger on your left nostril to close it up and slowly exhale.
Last one: With your right hand, use your thumb to close your right nostril. Breathe in through your left nostril, filling your torso with air. Seal both nostrils and hold the breath for 2–3 counts. Release the right nostril put your pointer finger on your left nostril to close it up and slowly exhale.*

Continue to do the Moon piercing breath or Chandra Bhedana Pranayama while I give you your morning nudge
Today’s nudge is: Put yourself out there
Want something? Quit waiting for it to happen. Make yourself visible. Get yourself out there? Want more friends? Go introduce yourself to those kids you want to hang out with. Want to be more involved at work, home or school, take that step forward and put yourself out there. Want a raise at your job? Put yourself out there. Show up. Go the extra mile. Do more than is expected. Be visible. Be aggressive. Hold your head up and shoulders back and put yourself out there wherever you want to be in whatever you want to do.

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Happy Fun Friday,

Today’s breath is: Skull shining Kapa-la-bhati Pranayama

Which: Energizes and improves circulation

Here’s how to do it: Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

If at any time you feel dizzy, stop doing this breath and go back to your regular breathing.

Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.

Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Lets Repeat this 10 times at about one exhale-inhale cycle every second or two.

As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull.

Continue to do this breath while I give you your morning nudge

Today’s nudge is: Now is the time

No excuses. Now is as good a time as any. Whatever it is that you have been putting off, stop making excuses and just do it. Now. Need to be more healthy? Start now. Need to quit bad habits, stop NOW. Not tomorrow, not next month, NOW. Just do it and commit to it. Whatever it is that you need to do to make a better version of yourself you can literally start doing NOW! It takes that first step and then you just keep reminding yourself that you are making that change now. No looking back! Now is the time!

Let’s repeat this three times:

Now is the time

Have a great Fun Friday!

Your Morning Nudge: Breathe & Believe: Recent Episodes

Kasey Crawford Kellem