Viloma pranayama Stage III You listen to the audio file ‘Viloma pranayama Stage III’. In ‘Viloma pranayama stage III’, the inhalation and exhalation are interrupted . Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. Once you lie comfortable, close your eyes and let the gaze be directed inwards and downwa...
Sep 03, 2022•8 min•Ep. 17
Viloma pranayama Stage II You listen to the audio file ‘Viloma pranayama Stage II’. In ‘Viloma pranayama stage II’, the inhalation is deep and the exhalation is interrupted . Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. Once you lie comfortable, close your eyes and let the gaze be directed inwards an...
Sep 03, 2022•7 min•Ep. 16
Viloma pranayama Stage I You listen to the audio file ‘Viloma pranayama Stage I’. In ‘Viloma pranayama stage I’, the inhalation is interrupted and the exhalation is deep . Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. Once you lie comfortable, close your eyes and let the gaze be directed inwards and d...
Sep 03, 2022•7 min•Ep. 15
Ujjayi pranayama IV You listen to the audio file ‘Ujjayi pranayama IV’. In this type of pranayama you learn the art of both inhalation and exhalation . In ‘Ujjayi pranayama IV’, the inhalation and exhalation are deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathing. Once you lie comfortable, close your e...
Sep 03, 2022•6 min•Ep. 14
Ujjayi pranayama III You listen to the audio file ‘Ujjayi pranayama III’. In this type of pranayama you learn the art of inhalation . In ‘Ujjayi pranayama III’, the inhalation is deep and the exhalation is normal. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing. Once you lie comfortable, close your eyes...
Sep 03, 2022•6 min•Ep. 13
Ujjayi pranayama II You listen to the audio file ‘Ujjayi pranayama II’. In this type of pranayama you learn the art of exhalation . The nerves are soothed and the brain is calmed . In ‘Ujjayi pranayama II’, the inhalation is normal and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expand the chest and ease the breathi...
Aug 26, 2022•6 min•Ep. 12
Ujjayi pranayama I You listen to the audio file ‘Ujjayi pranayama I’. In this type of pranayama you learn to be alert and have an even and rhythmic breathing . In ‘Ujjayi pranayama I’, the inhalation and exhalation are normal, soft and slow. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. The folded blankets expands the chest and ease the breathing. Once you lie ...
Aug 26, 2022•7 min•Ep. 11
Pranayama - Breathing (intro) You listen to a series of audio files called ‘pranayama’. Pranayama means ‘control of the breath’ in Sanskrit. This is the art of yoga breathing – consisting of the regulation and refinement of the inhalation, exhalation and retention of breath. The breath and the mind are closely linked. Usually the state of the mind affects the breath. It becomes agitated and shallow during moments of excitement. When it is quit and deep, the mind becomes calm. In pranayama, the b...
Aug 17, 2022•2 min•Ep. 10
' Savasana means ' corpus ' in Sanskrit. By keeping both body and mind still while being fully aware, you learn to relax. Your conscious relaxation invigorates and refreshes both body and mind . It can help you to be more aware of your thoughts, feelings and actions. And it is very practical to be able to master in meetings - especially under pressure. You listen to the audio file ‘savasana’. Sava means a corpse in Sanskrift. In relaxation the body lies still as a corpse and the mind is at peace...
Aug 17, 2022•6 min•Ep. 9
' Tadasana ' means ' mountain ' in Sanskrit. A mountain stands safe and upright and does not topple in stormy weather. You listen to the audio file ‘tadasana’ which means mountain in Sanskrit. Stand erect with your feet together. Spread your toes flat on the floor. Ensure you distribute your body weight evenly on your toes and heels so you are well grounded. Tighten your thigh muscles. Lift up the front of your body. Pull the tailbone down. Lift up your spine. Spread your chest by rolling the sh...
Aug 17, 2022•1 min•Ep. 8
Weekend: Overview and direction This is a reflection for your weekend and days off, when you want to make a deeper reflection about your life and situation. ( The questions start 2.31 minutes into the audio file.) Every day you get more time. You do that all your life. Your life is like a never-ending source that keeps sending more time to you. This is great. Yet, the problem with time is that you can't save it. If you have a lot of money, you can put it in the bank and withdraw it again later i...
Aug 17, 2022•5 min•Ep. 7
On the way home: Come home without worries This is a reflection and a visualisation to help you come home without your professional worries. Leaving your job-related worries at work helps you be present and happier when you get home. The time between work and home is like a bridge from your professional role to your private role. It's your choice what you want to take over the bridge and what you want to leave at work for the next day. The more worries you leave behind at work, the easier it is ...
Aug 17, 2022•9 min•Ep. 6
Between meetings: Prepare for the difficult conversation Difficult conversations worry many people. You do not know the outcome of the conversation, and chances that you will hurt another person, or be hurt yourself, are high. (The questions for reflection start 1.22 minutes into the audio file.) But you are in a workplace with different types of people - each with their own background and each with their own expectations for the future, so you cannot avoid disagreements. Disagreements are a con...
Aug 17, 2022•4 min•Ep. 5
Between meetings - Fast reflection: Start your next meeting well - with curiosity and overview Welcome to reflection on the go with 3 quick questions for entering your next meeting with curiosity and overview. The first seconds of every meeting can be crucial for the outcome of the entire meeting. Therefore, it is a good idea to choose your appearance and style before you enter the room. (The questions start 1,00 minute into the audio-reflection.) The reflection no. 3 with the same title "On ent...
Aug 17, 2022•3 min•Ep. 4
Reflection Between Meetings: Enter the meeting with curiosity and overview This where you get concrete help to reflect between your meetings during the day. I invite you to investigate 3 feelings in this audio-reflection. The one you have right now - before the meeting. Then the feeling you need during the meeting to meet your role and reach your goal, and lastly, I invite you to choose the most appropriate feeling for entering the meeting – your opening-feeling. (The questions for reflection st...
Aug 17, 2022•9 min•Ep. 3
Reflection between meetings. Be deliberate calm when you want This is where you get concrete help to reflect between your meetings during the day. Being able to switch to a calm state is an important tool to master, e.g. when you are in meetings and need your executive functions. You use your executive functions to control your behaviour under pressure. And you use them to create and maintain your overview. Your breathing and thoughts can help you here. (Questions for reflection start 2.38 minut...
Aug 17, 2022•5 min•Ep. 2
Good morning and welcome to reflection on the go. This is your morning reflection, and you can use it at home to make a good start of your day, or you can use it at work just before you start working, or you can listen to it on the way to work. When you own the morning, you own the day. Therefore, your thoughts on the way to work are extremely important and can actually help you create a good day. (The questions for reflection start 2.27 minutes into the audio file. Learn more about your posture...
Aug 17, 2022•4 min•Ep. 1
