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Among many other things, the pandemic brought the discussion around our mental health to the forefront of public discourse. 

Lockdowns, social isolation, uncertainty, and fear led to a heightened awareness of the importance of our mental well-being.

Changes that included remote working and virtual interactions prompted a surge in digital mental health resources. Apps, online therapy, and virtual support groups became more accessible, encouraging people to seek help.

One thing we can be grateful for is that the pandemic played a big role in reducing the stigma around mental health as we openly discussed our struggles and fears. 

During this time it was not uncommon to feel disconnected, experience low self-confidence, and struggle to find fulfilment which lead to reexamining work-life balance, relationships we value, and the importance of mental health within the workplace and our lives outside of work.

By embracing change and implementing intentional practices, we can begin to mend the disconnect, boost our self-confidence, and pave the way for a more fulfilling life.

In this blog, we will explore small consistent steps to create change and facilitate personal growth.

Self-Awareness: The Foundation of Change

Healing and personal growth starts with becoming self-aware. 

• Take time to sit and reflect on your feelings, what are you feeling and start to journal the experience of the feeling.
• What are the root causes? 
• Are there specific triggers or patterns that contribute to these emotions? 
• Be as specific as you can be, detailing situations or instances with examples.
• Identifying these factors will enable you to understand yourself better and pave the way for effective change.

3 Simple Yoga Practices to support self-awareness

Making these practices simple is key when we want to create change.  

“Discipline is the bridge between goals and accomplishment.”

Conscious Breathing

Breathing is something we don’t often have to think about doing, if there is no breath then there is no life. But breathing consciously to create change to our nervous system, blood, cells, brain and heart connection is something completely different.

Yoga encourages deep conscious breaths to increase self-awareness which in turn creates a strong connection to the present moment.

When we are present, the moment brings a state of cognitive clarity, emotional balance, and enhanced sensory perception.

The more we take deep breaths the most likely outcome is less stress, and increased prefrontal cortex activity making us better decision-makers, and problem solvers that are focused and attentive.

Journaling

Take a few minutes to journal your thoughts, emotions, and any insights that come through during your day and or practices. This supports us gain clarity and self-awareness about our feelings and experiences.

Body Scan Meditation

Start at the toes and slowly move your awareness up through the body, noticing any sensations, tension, or discomfort. This practice fosters a deep connection between your mind and body.

Mindset/Belief Systems: Notice where you are coming from

Our mind plays a crucial role in shaping our reality, but it’s not always the truth. 

• Through the journaling exercise, it may become clearer where you have underlying beliefs and or narratives/prejudices regarding particular areas of your life and also about yourself.
• As you become more aware through self-reflection practices it can be helpful to understand where you are coming from when these systems are created or born.
• When the incidents happened, did you make a decision based on fear? Fear of being found out, fear of being seen and or acknowledged (self-sabotage), fear for your safety. Fear of not being good enough. It could be many different versions of the same thing. 
• Challenging internal dialogue and beliefs with an alternative view of questioning can create a mental shift that questions the validity of the belief and puts a stop to the information overload which can turn quickly into overwhelming or overanalysing. 
• Where are you coming from, is a helpful tool when practising self-awareness. Is it fear, control, pleasing, victim, looking good, blame, self-love, self-doubt, compassion etc?
• When you can identify this throughout your day, your actions become more conscious and your mind can be more focused resulting in you being more present in each moment therefore being more clear about your goals, intentions, and desires eventually leading to fulfilment. 

3 Yoga Practices to break up deep seeded belief systems/internal narrative

Metta Meditation

Metta meditation, also known as loving-kindness meditation, is a mindfulness practice rooted in Buddhist traditions. It involves cultivating feelings of love, compassion, and goodwill toward oneself and others. Metta meditation aims to promote a sense of interconnectedness, empathy, and positive emotions, ultimately leading to greater well-being and a kinder attitude toward oneself and the world.

 “May I be happy. May I be healthy. May I be safe. May I live with ease.” As you say each phrase, truly wish yourself well-being and feel the emotions associated with these wishes.

Metta meditation helps shift your focus from judgment and negativity to empathy and love. Over time, this practice can lead to a more positive and compassionate outlook on life and improve our relationships, including the one you have with yourself.

Strong Asana-Based Practice

Use the challenging aspects of asana to recognise you have everything within you to maintain and build stability, balance and ease while growing in your confidence on the mat and exploring the balance between strength and flexibility in a struggle-free manner.  

Theta Healing Meditation

This technique combines elements of meditation, focused intention, and energy work to facilitate emotional, physical, and spiritual healing. 

Belief Work

A core aspect of Theta Healing involves identifying and addressing limiting or negative beliefs that may be contributing to emotional or physical challenges. Practitioners use techniques to access the theta state and then work to identify and replace these limiting beliefs with positive and empowering ones.

Intention Setting – Small Consistent Steps

• Setting clear and achievable goals provides direction and purpose. Break down your larger goals into smaller, manageable steps. For example, if you’re feeling disconnected, an intention could be to practice at least once a day, any yoga practice. It could be a 5-minute body scan or a 45-minute asana practice. Keep going daily and your confidence will naturally grow as you start to witness internal and external changes. 

3 Yoga Practices to Stay Consistent

Morning Meditation Practice

Before you get busy in your day, sit and meditate, set a time and don’t come out until the time is up. Make the meditation small in time to start with and work your way up when you are sure you have the extra time.

Practice Gratitude

Gratitude is a transformative practice that can shift your perspective from what’s lacking to what you have. Regularly take time to reflect on the things you’re grateful for. This practice can foster a sense of contentment and fulfilment, even during challenging times.

Journaling

Take time to journal your thoughts, emotions, and any insights that come through during your day and or practices. This supports when we want to give up, it keeps us focused and reminded of why we are working towards a healthier overall outlook.

Cultivate Self-Care: Nurturing Your Well-Being

• Self-care is vital for healing and personal growth. Prioritise activities that nourish your mind, body, and soul. Whether it’s practising mindfulness, engaging in physical exercise, or dedicating time to a creative outlet, self-care routines empower you to feel more connected to yourself and your surroundings.

Yoga Practices for Self Care – Self Love – Self Worth

Investing $$$ in yourself

Investing in your mental health through financial means signifies a profound commitment to your own well-being. This act demonstrates your recognition of your own worthiness for positive change and your openness to embrace the abundant gifts that life has in store for you.

Restorative Yoga

This practice involves gentle, supported poses that encourage relaxation. We are all prone to overworking and using our bodies to take the load of physical and mental tension. 

Use this practice to create a safe space to process and release old beliefs.

Digital Detox

Dedicate a specific time each day to disconnect from screens and technology, allowing yourself to fully engage in your yoga and self-care practices without distractions.

The Unknown – Expand your Comfort Zone, Embrace New Experiences

• The comfort zone is a powerful way to interrupt the disconnection to the body and boost self-confidence. 
• Try engaging in activities or hobbies you’ve always wanted to try. Join clubs, attend workshops, or take up a new skill. These experiences will not only help us connect with others but also allow us to see our own potential in a new light.

Yoga Practices that support stepping into the Unknown

Try out the workshops, classes or training you have always wanted to do but never had the time or support.

Speak to your teachers and ask them questions you never thought you could. Try a pose you haven’t ever done before or one you know well but never thought you could do it.

Build Supportive Relationships – Connection and Fulfilment

• Nurturing meaningful relationships can have a profound impact on your sense of connection and fulfilment. Surround yourself with supportive, positive individuals who uplift you. 

3 Yoga Practices that support the confidence to connect

Meditation – start a daily meditation practice, this might be that you join a group so you have the support of the group to stay consistent.

Bodywork – Daily movement, releases blocks in the body and physical tension caused by our thought patterns

Deep Breaths – conscious deep breaths continue to keep up present and connected to our reason for the change, and in times of uncertainty, we can reach out to our support network to be there for us.

Healing feelings of disconnection, low self-confidence, and lack of fulfilment requires intentional effort and a commitment to change. By embracing small consistent steps, setting clear intentions/whys, stepping into the unknown, practising self-care, and nurturing relationships, we can embark on a journey of full transformation. Working steadily through each layer brings us closer to a more connected, confident, and fulfilling life. It’s never too late to start your journey and watch as positive change begins to unfold.