Category: Uncategorized (page 1 of 4)

Mini Social Media Detox

social media

Nowadays, social media is so accessible and whenever we have nothing to do, we will be using our electronic devices. It’s crazy to see how research shows that teens (perhaps some adults too) spend 9 hours a day on their phones and that some teens check their social media up to 100 times a day.

I was with my partner at the gym, doing a free health fitness test on a machine. The last part of the test involves sitting down to record our heart rate for 3 mins. We are supposed to remain calm and relax during the recording. Only half a minute passed and he said “I feel so useless just sitting here doing nothing.” That’s when I realize – we are so used to doing something every minute that doing nothing becomes the most difficult thing to do.

Earlier this year, I started incorporating time for social media detox and developing simple detox habits which I can keep to. I find it really healthy for my mind and body – because mental stress will eventually translate to physical aches and pains. Here’s a few tips if you are interested to try social media detox but not ready to delete Instagram or other social media apps from your phone yet.

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1. Go for a painting session

There are many research that shows that art is therapeutic to the mind and soul, helping to cope with stress and depression. You do not need to have artistic talent to paint. There are plenty of numbered canvas painting where you are guided to paint using numbers. Take it as a session to slow down for a moment in life, regulating your breath as you paint.

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2. Put your phone far away from your bed

The intention of this is not to check social media the moment you wake up. Letting your mind and body settle and wake up naturally without any distractions is such an important habit that I try to keep to. Putting my phone alarm far away from the bed allows lesser snoozing, and once I am standing up and walking, I will make my way to the bathroom straight to wash up and get ready for the day. Once all of that is done, I will then sit down at the dining table with my phone to read the notifications. And if you know you are very attached to your phone and even putting it far away from your bed is challenging, get a real alarm clock (recommended by my teacher). Try it for a week and see how you feel.

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3. Switch off notifications & set a time each day to check social media apps

Lesser notifications, lesser distractions. You will be able to focus on your daily work and tasks without having your phone ringing every 5 mins notifying you that someone liked your IG photo. Set a regular timeslot to check your phone for notifications. Always start with a routine that works for you first. If you are so used to checking your phone every 10 mins, checking your phone only twice a day will make you very miserable and it will not be sustainable. Start off with only checking every 30 mins or 1 hour, and lengthen the time gradually. During that timeframe, check in to see if you are having feelings of anxiety because you can’t touch your phone. Acknowledge any feelings that arises. After 1 week, see how you feel again. You may be surprised at how you feel after 1 week of keeping this habit.

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5. Play real games

Sudoku, mahjong (yea!), Word Search, fixing jigsaw puzzles etc. Any game that challenges the mind will be good. Mindless scrolling of social media does not work your mind at all, and most of the time make you feel sluggish or demoralised at the end.

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6. Exercise without your phone

Ditch Spotify once in a while when you exercise and let the sounds of your surroundings be your playlist. Listen and look mindfully around you, you may find something new you have not noticed about your exercise place.

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7. Sit down and breathe for 5-10 mins each day

“Aren’t we breathing every moment?” maybe this thought came across your mind. Yes we are breathing every moment, but how often do we observe the way we breathe? Taking time to pause, do nothing except to breathe is a new habit I incorporated recently. Slow down to clear the mind. If it is challenging at the start, one thing I learn from my teacher is to play a calming song (with no lyrics) and just close your eyes to breathe. The length of the song is how long you will sit and breathe. Eventually try without music.

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8. Read an actual newspaper

Facebook, Telegram etc became the place for us to get updated with the world. Whilst it is convenient and fast, there are also other distractions in the phone while you are reading. Putting your phone away for at least 20 minutes to catch up on daily news is a good break for the mind (less multi tasking).

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9. Schedule a no-social-media trip

Ahh.. Just did this recently and I am appalled by the number of times when I am searching for my Facebook or IG only to realise that I have deleted them from my phone for a 4 day Christmas holiday. I end up watching TV, reading book, clearing my phone gallery and email inbox and many other non social media things.

Have fun trying the tips above! Hope it works for you :)

Namaste,
Kim

Classic Yoga in 2019

Time flies and we will be wrapping up 2019 in about a month’s time.
Before we welcome the new year, I would like to take this opportunity to express my gratitude to people who have contributed to the growth of Classic Yoga and also,  to do a proper introduction of myself to all readers :)
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I am Kim and have been managing Classic Yoga since 2017. I was still holding a full time desk bound job at that point of time, and teaching yoga on a part time basis. Earlier this year, I decided to take a leap of faith to run Classic Yoga full time i.e being a full time yoga instructor, entrepreneur (I had the “if not now, then when?” moment after I turned 30  😀 )
It is both fearful and exciting at the same time. I went ahead anyway, not knowing where this path of entrepreneurship will take me.  It has been a humbling and blessed experience so far, despite some challenges which I know I had learnt and grew from them.
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In October 2019, Classic Yoga ran its first full yoga retreat in Harris Barelang Batam with Michelle from Rebalance – an old friend of mine. All of us brought back valuable knowledge and experiences, both in and out of the yoga classes. Thank you to all retreat students who came with an open mind, I am very grateful for this opportunity to meet each and everyone of you.
Thank you to all my private students, who trusted me to be part of their fitness journey. I am also incredibly grateful for the support and understanding given to me, especially during a difficult time of my life.
A big thank you to my corporate clients too – for having patience and trust in a small start up like Classic Yoga.
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Last but not least, I am immensely grateful to my family 
  • My mum who is always the first to sign up for my yoga retreats and workshops. Making sure I am well, eat all my meals, and taking care of my son when I have to teach.
  • My younger sister who always supports me by sharing my yoga retreats and workshops to her clients and social media. Pushes me to do what I believe in instead of giving in to self-doubt or external opinions.
  • My son who always wakes up early with me when I have to teach morning yoga classes. Not throwing tantrums when I do not have much time to spend with him.
  • My partner who silently supports me through acts of services. Encouraging me to push through the stressful times.
Thank you, thank you everyone. I will be spending some time with myself, and my family respectively in the last two months of 2019. Looking forward to recharge myself for the new year of blessings and unknowns ahead.
Namaste,
Kim :)

How to support someone when they have anxiety

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We often read about how to handle our own anxiety attacks. But what if you are someone who has never experienced an anxiety attack, how do you give your support to someone close to you who is experiencing an anxiety attack? Or are you giving the appropriate support?

I have never had an anxiety attack till I am 29 years old. And before that, all I could say to someone having an anxiety attack is to “just calm down and breathe”. And sometimes, I cannot understand why they cannot calm down, the world is not ending (or so I thought). But boy I was wrong and sorry to all my friends who probably think I am a bad support in the past! After experiencing my first anxiety attack, the world can feel like it is ending or my life is ending at that point of time.

Hence, whether or not you have had an anxiety attack before, and you would like to give support to people close to you, this article (CLICK HERE) is worth the read.

There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is – attributed to Albert Einstein

 

Namaste,

Kim

Mindful Breathing Exercises for Beginners

There are many types of breathing exercises in Yoga, Meditation, Therapy etc. Honestly, I have not tried all because there are too many, and I feel it is more important to focus on breathing properly first.

Most people tend to take shallow hurried breaths, or we just simply forget to breathe at all. Most students will remember me nagging at them in class to “keep the breath flowing” or “don’t forget to breathe”.

In yoga classes, breath helps our muscles to relax when we are in passive poses, and helps us to get through “tough” poses where it requires more physical ability to hold the pose longer.

In life, breath helps us to calm down when we are experiencing overwhelming emotions (anxiety, anger etc). It enables us to be more mindful of our emotions as we learn how to breathe better.

You do not have to master extraordinary breathing techniques to calm down or benefit you. In the Hack Spirit article below, the 3 mindful breathing techniques below are those that I myself use frequently, and encourage you to practice – see if it works for you :)

  1. Equal Breathing
  2. Belly Breathing
  3. Alternate Nostril Breathing

3 mindful breathing exercises

Namaste,

Kim

5 mistakes people make when trying to get to sleep

We’ve all experienced a restless night of no sleep; it seems that no matter what you try, you find yourself watching the clock, unable to fall asleep. If this sounds like you then you’re not alone, as 63% of people surveyed claimed to be unhappy with the amount of sleep they get each night. However, there are certain measures you can make to revolutionise your sleep routine; here are five common mistakes people make when trying to get to sleep and tips on how to stop making them:

 

  1. They don’t alter their bedroom temperature

Temperature is a big factor when it comes to getting a great night’s sleep as your body can use a lot of energy trying to alter your core body temperature, which can leave you feeling groggy and exhausted when your alarm goes off. 60-75F is the optimum room temperature if you want to get the best night’s sleep possible, so you should take every measure possible to keep your room at this level; fans and internal air conditioning are one way to do this during the summer months.

 

  1. Too much screen time

It might be tempting to check your social media or work emails before bed, but this can be costly for your night’s sleep. Research suggests that the blue light emitted from our technology can really disrupt our sleep pattern; participants in the study had significantly lower levels of sleep hormones if they were exposed to blue lights before bed. Swap your technology for another pre-sleep ritual and use the time to fall in love with reading or even to talk more with your partner.

 

  1. Not enough exercise

You might struggle to fall asleep at night simply because your body isn’t tired enough. This is particularly common for people who have inactive office jobs as they aren’t getting enough physical activity to fully tire out their body. Yoga is a great exercise to try out, as it is less strenuous than most other exercises and will prepare your body for sleep; when you practice yoga, your body releases endorphins and encourages the production of the ‘happy hormone’ serotonin; this means that you’ll go to bed feeling less stressed and anxious.

 

  1. Hit the bottle before bed

Alcohol has a relaxing and calming effect on the body which is why many people turn to it for an easy way to fall asleep; however, alcohol consumption is probably contributing to your sleepless night as your sleep quality and depth is likely to be impacted; you’ll probably get up several times to go to the toilet and you’re also likely to wake up feeling dehydrated.

 

  1. Going to sleep at random times

Are you guilty of staying awake that extra bit longer to finish a TV show, or “catching up on sleep” at weekends with a lie-in? If so, you could be disrupting your own sleep pattern. The secret to waking up feeling refreshed is by establishing a consistent sleep routine that doesn’t end at the weekend. By sacrificing your lie-ins and being more strict with what time you go to bed, you could reap the benefits of a more productive workday that you can power through without any caffeine.

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