Posts In: sleep

Three ways to create emotional wellness in your life - Mala Yoga, Fremantle Perth

by Jaccy

Our emotions can influence our health and wellbeing and our day to day life.  Feelings of sadness, anxiousness or fear can leave us feeling hopeless or scattered.  Yet feelings of joy, peace and positivity can change our outlook in a moment!

It’s so important to learn to connect with ourselves, know our feelings and how we can support ourselves.  Yoga is my daily moving meditation, the practice I use to stay balanced, calm and centered.  My other favourite way to support my emotions is through the use of essential oils.

Essential oils have been used by civilisations for thousands of years, for religious ceremonies, cosmetics, medicine and many other applications.  From regions as diverse as Egypt, China and Rome, essential oils have been recognised as a way to bring our physical and emotional beings into equilibrium.

Self care is so important, yet so many of us struggle to find even five minutes to be kind to ourselves.  Essential oils are a quick way to add something special to any moment of your day to support your whole being.

Release anxious feelings

Feeling anxious before going to work, school, exam, meeting?  Place one drop each of lavender and orange in the palm of your hands, rub together and slowly breathe in.  You can rub the excess oil onto your chest and soles of your feet to continue absorbing the benefits of the oils.

Find your focus

Are you procrastinating, lacking the focus and concentration to finish your project, assignment, website?  Peppermint and lemon are the perfect oils to give you that uplifting, energising boost!  Place two drops of each oil in a diffuser and set in the room where you’ll be working.  This will help create the ideal environment to set your intentions and finish your work.

An added tip – ever had a headache or mental overwhelm from concentrating too much?  Try wiping a little bit of peppermint oil on your forehead, temples and back of your neck and enjoy the cool, stimulating sensations from the oil.  Be mindful when putting oils near your eyes, it’s better to put your fingertips closer to your hairline.

Sleep better

We all know how important sleep is but a significant number of us don’t get sufficient quantity or quality of sleep.  There are so many essential oils that can help to relax and calm us, setting us up for beautiful, restful sleep.  Mix one drop each of cedarwood, vetiver and orange in your favourite carrier oil.  Then massage into your wrists, soles of feet and chest to find your blissful sleep.

Interested to know more about how these beautiful plant oils can support and nurture you and your family?  I’d love for you to join me at our next Emotional Wellness with Essential Oils class.  All of our essential oils classes will allow you the opportunity to experience the power of essential oils and make your own blends to use.

I’d love to hear from you! Leave a comment below to share your self care tips or let me know if you have any questions 🙏

Peaceful Sleep Masterclass - Mala Yoga, Fremantle Perth

by Jaccy

We all know the importance of sleep. Even without understanding all the processes and systems in our body that benefit, we know that too little sleep leaves us feeling blah. Too little sleep and you might feel drowsy, foggy, heavy eyes. The right amount of sleep and you wake up feeling rested, positive, energised for the day ahead.

Ensuring we have the right amount and quality of sleep helps our body to heal, it supports the immune system and helps with learning and memory. It can help wth health and longevity, stimulate your creativity and lower your stress.

Did you know there’s over a third of adults in our country who have inadequate sleep? A 2016 study by The Adelaide Institute for Sleep Health revealed that 33-45% of Australian adults, across all age groups, experience daytime consequences from not enough or low quality sleep.  If you too feel as though your sleep quality could be improved, here are some healthy, yogic ideas to help you create positive sleep habits!

Breathing

Lying on your back, close your eyes and start to direct your breath into your belly. “Watch” (with your eyes closed) and feel your navel slowly rising… and slowly falling. Belly breathing can help to lower the effects of cortisol, lower your heart rate and lower your blood pressure.  

Quieten the mind

Meditating can help you to relax before drifting off to sleep. After a few rounds of belly breathing, allow your attention to float back to the breath. Sitting or lying, allow your attention to stay with the inward and outward flow of your breath. After a few minutes, release your inner attention and notice any sensations that arise. 

Another great practice to find inner quiet is through yoga nidra (yogic sleep, a guided visualisation).

Relax the body

Yin is the best pre-sleep yoga! Longer holds in poses gives us more time to find all the places where you are holding on and allow these to release. Dedicate ten minutes before bed each night to move through these relaxed and familiar postures.  This will allow your body to find stillness and peace within.

Balasansa – child’s pose. Big toes touching, knees any comfortable distance apart. Breathing out, walk your hands in front until you are in your forward bend and relax your elbows on the floor.  

Paschimottanasa – forward bend. Feet together, knees bent.  As you breathe out, slowly allow your body to melt forward, belly towards thighs. You can take chin to chest if this feels good, close your eyes and let your hands relax on the floor.

Viparita karani – legs up the wall. Sitting with your hip against the wall, swivel so your spine is on the ground and your legs are resting on the wall. Bed head, couch, or chair are also great alternatives to rest your legs on 😊

Essential oils

If you’ve been to class with us, you will have already experienced the benefits of essential oils. Nature has provided us with many options to help us sleep so you can find the ones that work best for you.

Our favourite oils are Lavender and Vetiver applied to soles of the feet, pulse points and chest before heading to bed. Other oils to explore are ylang ylang, patchouli, cedarwood and frankincense. Apply the oils to your body, mist onto your pillows or diffuse in your room.  Essential oils help to create an environment of deep tranquility and relaxation.

Ready to explore?

So how do you learn more?  Join us at class 😊

Our most popular Masterclasses are the sleeping inspired ones! We learn about relaxing, meditation and yoga nidra, and you can find more details on what’s on here.

Each month we have sleep and stress support classes that focus on using essential oils.  You will learn about and can take home essential oils to help you experience restful sleep. Check out our next dates here.

And if you’d like a little Yin, we have classes during the week (see our Class Menu) for your regular inspiration.