關於 breathing space yoga ，我們在網路上蒐集到這些相關的討論、資訊與評價

Being, space without edges - Mooji
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Let’s have a look how the 8 Limbs of Yoga that weave from our yoga sessions, silent sitting to yoga nidra.
ps. Kids Yoga Version tree for easier understanding.

Adult version :
The 8 Limbs of Yoga
1. Yamas - Self restraint.
Non Violence (Ahimsa) , Honest, Non stealing, Moderation and Non Attachment
2. Niyamas - Coming to terms with yourself.
Cleanness, Contentment, Self Discipline, Self study, Have Faith
3. Asana - Posture and Movement (Listen to your Body)
4. Pranayama - Breathing techniques (Breath or Life Force)
5. Pratyahara - Detachment, be aware of the breath and mind activity (Senses/Thoughts/Emotions)
6. Dharana - Steadying the mind (Concentration)
7. Dhyana - Contemplation (Meditation)
8. Samadhi - Secret Garden 🪴
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What is Yoga Nidra?
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Yoga Nidra, or sleep yoga is a state of consciousness between waking and sleeping induced by a powerful guided meditation.
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The stages of body scan and breath awareness alone is a practice to calm the nervous system, a nourishing way to reset, leading to less stress (ie. help to release tension) and promote better health and wellness, while developing greater self awareness.
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With Yoga Nidra guided meditation, and your own direct experience, you could relate to the above 8 limbs.
Have Faith in all your direct experience, all is well.
Thank you for sharing your Being with me.
All my best, Grace
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#gracestralaguide

【每日國際選讀】
#文末挑戰多益選擇題📝
How to Build Mental Resilience
如何建立心理韌性（復原力）

開啟「接收通知」和「搶先看」每天吸收雙語時事新知
來讀華爾街日報獨家

✍️ 從新冠疫情到金融恐慌，面對動盪不安的2020年，全球長期籠罩在緊張氛圍下。華爾街日報專訪暢銷書「Resilience」（《力挺自己的12個練習︰腦科學X正向心理學，改變大腦負向思維，建立逆境挫折都打不倒的內在力量》）作者瑞克韓森（Dr. Rick Hanson），分享復原力的重要性。

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🧠 The brain naturally gravitates toward negative thoughts. Here are ways to steel yourself in rocky patches, from deep breathing to caring for others.
大腦會自然傾向消極想法。以下的方法，從深呼吸到關懷他人，能幫助你在崎嶇的艱難時期中堅強。

-gravitate toward: 被吸引；受引力作用而運動
-rocky patch: 艱難時期，同rough patch

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🧐 How do you define resilience and why is it so important?
你如何定義復原力，又為何如此重要？

Resilience is what helps us keep on a relatively even keel when the waves come. And if we get knocked over, it helps us recover. Resilience consists of psychological strengths like grit, compassion, gratitude, emotional intelligence and agility.
當危難來襲時，復原力能讓我們站得更穩，在被擊倒後恢復。復原力是由恆毅力、同理心、感恩、情商和靈敏力等心理素質所組成。

-resilience: 韌性；彈性；復原力「從逆境中彈回或克服逆境的能力」
-grit: 勇氣；恆毅力「正向心理特質，追求長期目標的熱情與毅力」
-compassion: 憐憫；同理心
-gratitude: 感恩
-emotional intelligence: 情緒商數
-emotional agility: 情緒靈敏力「有效辨明、接受情緒，轉化為力量的能力」

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💪 What can people do to build their own resilience?
人們能做什麼來培養復原力？

First, find your footing. In other words, in any kind of shaky situation, you want to slow down, listen to the experts, find out what’s really going on. Then, make a plan and work your plan. When you are dealing with massive uncertainty on a large scale, at least be certain about your plan for today.

首先，找到你的立足點。換句話說，在任何動盪處境中，最好放緩腳步，聆聽專家意見，釐清已發生的事實，接著制定並執行計劃。等你面對巨大的不確定性時，至少要確認你的今日計劃。

Second, calm and center yourself. Carving out that 10 minutes a day to just sit there with a cup of tea and stare into space. Some people will meditate or pray, do yoga, go for a run or walk the dog. When you’re calming and centering yourself and you slow down and take in the good, you develop traits of calm and centeredness. Being able to calm your body is absolutely fundamental.

其次，讓自己平靜寧神，每天擠出10分鐘，只要坐著喝茶發呆。有人會冥想、祈禱、練瑜伽、去跑步或遛狗。當你讓自己平靜寧神，你會慢下來，感受吸收美好的事物，發展平靜寧神的特徵，能讓自己身體平靜下來是最最基本的。

-find your footing: 找到立足點，站穩腳跟；另一種說法是finding your feet
-centering: 定心寧神
-carve out: 努力開創出，努力取得。carve是雕刻，可想像成是費勁心力而取得的成果
-stare into space: 發呆，可不是「凝視太空」喔！

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未完待續...
別人能怎麼幫我們建立復原力？
加入文末每日國際選讀計畫，解鎖完整語音導讀版

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原文連結請看留言
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❓❓多益模擬題❓:
Psychological ＿＿ is the ability to mentally or emotionally ＿＿ with a crisis or to return to pre-crisis status quickly.

🙋‍♀️🙋‍♂️
A. agility / cop
B. grid / coping
C. resilience / cope
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【每日國際選讀，熱烈招生中！】
華爾街日報訂閱超值方案 📰
專屬 #臉書社團，浩爾 #每日語音導讀
「留言+1」，就送你 #優惠碼 及 #導讀試聽！

#每天發呆10分鐘
#復原力UP
#聊聊你都怎麼定心寧神吧
#吸貓也是個不錯的選項

Good morning!

Here's a little sample of our RMO schedule! We're technically on day 17 of voluntary self-quarantine and have a little routine going-on which has been so pivotal to everyone's sanity!

Having a structure helps to manage expectations allowing for lots of freedom within boundaries, a key principle of Respectful Parenting. It helps everyone take ownership with a semblance of control over all the things we can't control!

One of the big things (that I highly recommend!) we did as a family when we knew we would have to potentially self-quarantine for 4-6 weeks with our family medical history as well as with my work travel was sit down as a family and talk about what was important to us.

We live in a 1500sqft apartment and haven't left these four walls. 😅😅❤️ We have a balcony but other than that, we've not gone to other public common areas which made it very important that we make our home, a safe, loving, fun, haven instead of prison walls.

The best way for success was for all of us to talk about what was important to us. What we needed on the schedule to find our happy.

For mama and daddy, it was making sure that we had set time for us to work and for Ella Grace, she wanted to have morning meetings and a few other special mentions like morning snuggles, cooking together, play time.

This is by no-means a be-all ends-all, it will look different for every family depending on what you and your littles find important. The key is just that with a structure and framework, it allows everyone to breathe and create, have fun and be present without worrying about what's happening next which is especially important for little ones.

This schedule while very thought out, is flexible. We don't micromanage at all and there are no set times where something has to be done at a specific time (outside of her medicine schedule!). Listen to your gut, mamas. It's your superpower!

Ps. Can you tell which part of the day this picture was taken?

I wrote it up on our "command center" which are these giant sliding glass doors that we have in our kitchen. We use chalk pens and write our favorite quotes, grocery list, schedule, family goals, etc and it's easily wipeable!

On the left are "special" things that we get to do by the day along with suggestions on play ideas if she's stumped and on the right, our running schedule that I want to reiterate again, looks very long and complicated but is just more of a loose framework and structure!

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The pyramid you see is something is an intuitive tool-based one-on-one family private session I teach using science-based emotive drivers to help you find what's important to your family, what you want to achieve, and the tools to get there.

It's great for families wanting to get a clearer and on the same page on how to reach their mama and daddy goals and something that has radically changed the way I love, lead, and mama! If you’re interested in signing up for it after Covid is over, come have a chat w me!

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RMO SCHEDULE

❤️ Morning snuggles
A loving quiet start for everyone, good morning hug or snuggles or just quiet time together as they wake up

❤️ Make breakfast with daddy
Ella Grace's favorite time w daddy - they make coffee and breakfast together. While not limited to this, because breakfast is usually her choice, I also list down some options to help her.

❤️ Medicine
Ella Grace has daily medicine that she has to take so putting it on the schedule helps her get a sense of what happens when since much of our routine has changed. It also helps everyone not forget!

❤️ PLAY!
Such an important part of her day, we allow for lots of time for free play and exploration. She plays independently and happily while daddy and mama work.

Her favorite options include dress-up, role-play, restaurant, construction, magnatiles, podcasts, games, art table, dancing, scooter, forts, obstacle course, sensory etc.

She has free run on our little apartment and her imagination is her limit. Freedom within boundaries!

❤️ Movement
We try to move together as a family everyday for at least 20-30mins of vigorous activity. Movement helps your brain get to a theta state which helps with focus and understanding new information which is great for both adults that need to work and littles that need to play and learn!

Movement when you're shut it also helps regulate your hormones and keeping your body active will not just help you feel good physically but also mentally.

Some of our favorite ways to move together are family yoga, dance party, zumba, workout video, HIIT circuit, etc

❤️ Morning snack
Studies have also shown that a good snack or meal after activity helps little ones to sustain this theta state longer.

Also, mama is hungry and doesn't want to be hangry!

❤️ Morning meeting
This was beautifully one of the biggest requests Ella Grace wanted when we asked what was important to her. It's a little circle time that she usually has at school and it gives everyone safe space to come together, talk about what's on their mind or what's happened, as well as sets up expectations for the day by going through what day it is, what our plans are, etc.

❤️ Play/work
Another space to independently work and play and using some key Respectful Parenting principles after connecting (morning meeting, family movement, snack etc) to disconnect.

Fueling up their love tanks allows this space to largely remain uninterrupted, productive, and happy!

❤️ Lunch
We usually have a simple lunch - sandwiches, wraps, leftovers, soup and rice, one-pot meals, etc

❤️ Nap
Ella Grace cleans up and changes into her pjs for a little nap after lunch. She has a little eye mask and sleeping bag that she drags out to the living room sometimes to be close to us while we work or she might take a nap in her room or our room.

Our boundary is just that her body has to rest so we are quite flexible and work with her so she feels like she has some amount of ownership in it which helps with cooperation!

❤️ Afternoon snack
We take a little break together and have an afternoon snack/tea/coffee and just check in with one another (there's that connect to disconnect again!)

❤️ Play/work
Ella Grace usually spends this time playing but mostly lots of movement-based play like dancing, scooting, rocking/jumping on her balance board, etc

❤️ Cooking/TV time
I start preparing dinner and Ella Grace usually will help me cut, wash, etc and when she's done helping, she gets a little tv time while I finish up. Her favorite shows currently are The Wiggles, Hi-5, Fireman Sam, Paw Patrol

❤️ Dinner
Mealtimes are special for our family. It's our chance to connect and eat together so we try to really be present. Put our phones away, sit down at the table or if we're having dinner outside, on the mat or bench together, set up and clean up together so it's a family activity.

❤️ 20-min shakedown
This is a fun clean-up game that we play at the end of the day. We set up a timer for 20mins and quickly try to clean up as much as we can.

The only rule is that at the end of 20mins we stop and walk away. It makes the clean-up less overwhelming and also elicits participation from everyone because there is a certain end time that doesn't get extended no matter what, making it much easier to get everyone to participate the next time too.

You'd be amazing how much we can get done in 20mins! In our little apartment, having free reign to play throughout the day allows us to not have to micromanage but also not go nuts from the mess. We pick up here and there throughout the day but the 20min gives us a nice reset for the next day while making it not feel like a big task.

❤️ Movement
We usually have some sort of movement - epic dance party is one of our very favorites. If it's been a very busy tiring day, we might play a song and stretch, meditate or do wind down yoga instead. There are no hard and fast rules, just again time to move and listen to our bodies.

❤️ Bath/Shower
Ella Grace takes her own shower and this is also usually when she brushes her teeth, takes her medicine, etc.

❤️ Night Meeting
Similar to morning meeting, it's a little circle to come together and debrief from our day together. We usually play Happy/Sad/Grateful which is the highlight for everyone. We do a little breathing and love shower after, read a few books then end with prayer before Ella Grace goes to bed and mama and daddy get some mama and daddy time!

Hope this helps!