Daily we hear how overworked, under-paid, sleep deprived, malnourished and overall stressed we are as a society. However, the machine that is our cultural structure shows no sign of change within our lifetime. Not only do we have this stressful mindset impressed upon us, we actually experience it. Work stress, family obligations, household duties and keeping plans with friends can become unbalanced quickly and even develop into our life's pattern if we aren't careful.

So what are we to do?!

Setting aside time for 8-9 hours of sleep or getting all our veggies in every day isn't always achievable but taking 1-2 minute moments, several times a day is completely attainable!

Yoga has been my savior for seven years now, keeping my life, mind, body and soul in balance and since becoming a certified instructor I feel it is my duty to share the powerful 1 minute 'bliss out' moments I allow myself several times a day.

Yoga is a practice that stills the mind through the body. Western culture has only highlighted the physical aspects of yoga which sadly leaves so many undiscovered benefits of the practice untouched (which are the best parts!)

The next time you feel overwhelmed from work, out of balance with your diet, about to commit murder out of stress or just at the end of your rope, take just one single minute to practice the mindfulness of yoga to rediscover balance and reclaim the calm within you.

1. Breathe

Breath is Life.

Breathing is the most important bodily function and guess what, you have control of it. Yes, your body breathes naturally because who could be bothered by breathing throughout your busy day but you can take that glorious bodily function back over any time you want!

How to incorporate Breath

Next time you're in the midst of a break-down, step away from the chaos. Stand or sit up straight, relax your shoulders down your spine as you place one hand on your belly and one on your chest or rest your hands in your lap. Close your eyes if you can, relax your face and smile to yourself (smiling to myself like a crazy person is one of my favorite things and you should try it no matter how silly you might feel initially). You're ready, take a nice big beautiful inhale. Pause 1-3 seconds. Exhale slowly and sweetly. Repeat 5-10 times or until you feel lighter.

2. Strike a Pose.

Stand and embrace your glory.

There are several poses you could fall into to give yourself a few moments of bliss to recenter, one I adore is mountain pose. There are not many things more majestic than a mountain and when embracing this pose you embody the strength and calmness that mountains are.

How to become the mountain:

When you've reached your limit with a co-worker or burned a meal for the third time this week and it's only Tuesday (this happens more in my life than it should) safely step away from the situation. Take a deep breath standing with your arms at your side, palms facing forward. Ground your feet into the earth, keep your knees soft (don't lock your knees), tuck your tailbone slightly, breathe. Shoulders are relaxed, face is soft, eyes are closed if you can. Breathe. Breathe you beautiful mountain! Stand in mountain for 5-10 breath or until you feel strong and calm.

3. 'I am' statements.

Yes I am.

Positive affirmations are a phenomenal tool to utilized when feeling overwhelmed. Too often when we are stressed, our mind goes to weird places. Places possessing voices that tell us we aren't capable of handling the task in front of us. Voices that whisper we aren't good enough, that we will fail, that we will never reach our goals, that confirm we will end up hermit in the Himalayas and never know true love. These voices however are far from the truth but can sound pretty spot on at times...

Next time the negative thoughts and voices get rowdy, take a deep breath and remember your strengths. Think to yourself or even say it out loud: 'I am_____' and fill it with whatever beautiful word comes to your mind first. If you are lacking imagination here are some examples:

I am smart.

I am capable.

I am amazing!

I am moving forward.

I am where I need to be.

I am perfect.

I love you.

It is that simple. Don't fuss or argue with yourself about it. Just believe the beautiful words you say to yourself and let the negative words fall away, there is no truth in them.

4. Let that shit go.

Let go of anything that no longer serves you.

We cling to things, events, people and places! Clinging gives a false sense of comfort, belonging, even meaning but clinging can turn into a self made prison quickly. We do ourselves no favors by clinging to stress or negativity, a habit that can quickly become an enslaving pattern.

Whether it's a grudge against a coworker you've grown from him or her throwing you under the bus at your last office meeting or a flare of rage ignited by the jack weed that just cut you off in traffic, let it go. Take a deep breath and let that shit go. You will be a better person for it. It seems super hard but it is super simple once you begin the art of letting go. Something doesn't go your way, instead of getting upset, let it go. Tell yourself to let it go and focus your thoughts on what is in front of you.

Thoughts of work stress start creeping back into your mind, acknowledge that thought and show it the door as you focus back on the present. You might have to do this a dozen times, a hundred times or a thousand times but it works if you let it. Let yourself let that shit go, you don't need it, trust me!

5. Smile

(smile as you read this)

This is the simplest way to change your mood and bring you into a giddy bliss. You might even laugh at yourself while you have this seemingly unprovoked smile slapped across your face. Smiling releases endorphins and serotonin which boost happiness and fight depression. Science! Take a few nice deep breaths and you smile to yourself for a minute and you're stress will melt away and life will gain perspective again.

Now you may relax your face if you want or keep smiling because it is amazing!

How did smiling while reading that paragraph change your mood? It's better right?

Yoga is an ancient and truly simple practice if you let it. We are super awesome at making life more complicated and stressful than it is when it only takes a few minutes a day to begin the change towards negative patterns we all surround ourselves with.

Keep Breathing!