I must confess that I have a tendency to overwork. In the past, I wasn’t very good at rest and self-care, until a sudden breast cancer diagnosis forced me to listen to my body’s needs, say no, set boundaries and prioritise my wellbeing. In this episode, I’m opening up on a deeper level about my journey toward real self-care and sharing a guided practice to help you slow down and rest. When I talk about self-care, I don’t just mean spa days and pampering. True self-care requires us to check in with our bodies, acknowledge our emotions, and confront our thoughts, even when they are uncomfortable. It's a journey of self-discovery and self-acceptance, untethered from the need to constantly prove our worth through productivity. This is something many women struggle with, and in this episode, I share insights into how deeper wounds can be the driving force behind our inability to slow down and rest. Even though my tendency to overwork was fueled by my love for what I do, for a long time I believed that self-care was merely a means to enhance productivity. I thought that rest was simply a reward for working hard and the fuel to help me keep going. It wasn’t until my cancer diagnosis, during an already difficult time in my life, that I began to see how superficial my self-care practises were. My journey of deep rest and self-care has been pivotal in my healing process. By slowing down and tuning into your body, you can embark on a transformative journey towards authentic self-care and a healthier, more fulfilling life. Yoga is an incredible tool to help you do this.So, if you find it challenging to prioritise your own well-being or perhaps you feel too busy to tune into what your body needs, this episode is for you. Learning to slow down and prioritise your well-being can feel really foreign and even uncomfortable, which is why I'm sharing a beautiful guided practice for you today. The more you rest, the easier it gets.So find a comfortable position where you won’t be disturbed and let’s begin. LINKS:Curious about Yoga Alchemy? Join the waitlist here to save $500 off the next round Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

If you've ever found yourself fuming on your yoga mat or you’ve been experiencing a deeper set of emotions during practice lately, this episode is for you. Today I’m exploring why anger can unexpectedly surface during your yoga journey, why it's actually a sign of progress, and how embracing your emotions can reduce anxiety.Most people think of yogis as perpetually calm and serene, making it quite a shock when anger bubbles up during a yoga class. I’ve experienced it myself – I was supposed to be relaxing, but instead, my blood started to boil, my muscles twitched, and the urge to punch something overwhelmed me. It's a common occurrence and, believe it or not, a positive sign of your yoga practice maturing.In this episode I share how yoga works in stages, starting externally from the physical body and gradually delving into the deeper layers of our being. When we reach the emotional layer, all our buried emotions rise to the surface for processing and this stage can be quite confronting. I talk about the importance of allowing these buried emotions to move through your body to release tension and anxiety. Many of us were taught as children not to be angry but anger isn't your enemy; it's a natural emotion. I talk about the importance of recognising that anger is something you are experiencing and how certain yoga poses or sequences might conjure up this emotion to help you deal with it properly. Anger can be incredibly healing when channelled correctly however suppressing anger does nothing but hinder your physical and emotional well-being.As humans, we are meant to experience the full spectrum of emotions, both positive and negative. Unfortunately, many of us have learned to suppress our negative emotions, storing them in our bodies, which causes tension, anxiety, and fatigue. This is where yoga is so powerful because those emotions can move through your body and no longer be locked inside.If you’ve been experiencing anger in your yoga practice, I can assure you this is not a sign of failure; it's a testament to your growth. Emotions are a vital part of the human experience, and yoga can help us embrace and release them. By understanding the connection between yoga poses and emotions, we can tap into the healing power of this ancient practice. So, the next time you feel anger on your yoga mat, remember that it's all part of the journey towards emotional healing and self-discovery. LINKS:Curious about Yoga Alchemy? Join the waitlist here to save $500 off the next round Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

Over the last decade at my yoga studio, I've witnessed thousands of clients go through menopause. Some of these women were overwhelmed with menopause symptoms, while others sailed through with minimal inconvenience. The key for the women who went through menopause with relative ease was that they learned how to manage their stress. Menopause is a significant life transition that every woman experiences, but it doesn't have to be a nightmarish rollercoaster ride. While menopause brings various physical and emotional changes, one common factor that makes symptoms even worse is stress. In this episode, I share how high cortisol levels, our body's stress hormone, can deplete the natural progesterone that keeps us calm and relaxed. This can make insomnia, mood swings, hot flushes, and even weight gain worse, which is why managing stress is crucial for navigating menopause with ease.Yin yoga is a wonderful way to help manage stress and today I’m sharing some of the best yin yoga poses for menopause, which will help to make this transitional period smoother and more manageable. Yin yoga helps with joint pain, it helps to lower our stress levels, lowers our anxiety and targets the meridians of the body to help balance those tricky emotions that can arise in menopause. Today l guide you through a deeply relaxing yin yoga class specifically designed to help alleviate menopause symptoms.If you're feeling overwhelmed by the challenges of menopause, there's hope. Lowering stress and calming the mind can significantly improve your physical and mental well-being during this transition and practising gentle yoga is the perfect way to do this. So, whether you're a seasoned yogi or brand new to yoga, join me for this yin yoga sequence to find calm and balance amidst the whirlwind of menopause.LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

Yoga is often associated with physical flexibility, but I can say from personal experience that it is so much more than that. Physical poses are one beneficial aspect of yoga, but many more components help bring us into the realm of mental peace, stillness and happiness. Yoga is like a ladder with multiple rungs, and more than half of these rungs are focused on the mental aspect of our well-being. Ancient yoga texts describe yoga as a practice to still the fluctuations of the mind, so if you've ever grappled with a noisy, restless mind, you're not alone – it's a universal human condition and not just a modern problem. In this episode, I introduce you to the eight elements of yoga: the Yamas and Niyamas, which are attitudes and beliefs that create the conditions for a calm mind. The next is asana, the physical poses, followed by breathwork, sensory awareness (pratyahara), concentration, meditation, and finally, Samadhi – the blissful state of a completely still mind.One of the most powerful revelations in yoga is the understanding that we are not our thoughts. For many of us, our thoughts define our identity, and it's a challenging notion to accept that we are something more profound. I share how stepping back from your thoughts and recognising them as mere objects within your awareness can bring immense peace and relief, especially during stressful times.Another secret to happiness that completely shifted my mental space is the recognition that our thoughts aren't always true. While some thoughts reflect reality, many are partial truths or outright fabrications. Learning to challenge the truth of our thoughts and cultivating awareness can free us from the grip of negative thinking.Today I guide you through two exercises to help you become the observer of your thoughts and go deeper into your conscious awareness, the core of your being beyond your thoughts. These exercises are simple, yet so profound, helping to find peace amid life’s challenges and approach life with greater mindfulness and resilience. LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

I’ve got something a little different for you today - a guided yoga and relaxation session designed to help you get a good night's sleep. This episode is one that you can come back to again and again whenever you need some help winding down before bed. As you listen, I encourage you to find a quiet space where you won’t be disturbed. You’ll need a yoga mat, some space on the floor, a yoga bolster or pillow, and access to a wall or chair to put your legs up. This practice is very gentle and tailored for beginners, however, if anything feels uncomfortable, always listen to your body and prioritise your comfort throughout the session. I hope you love this episode and feel the beautiful calming effects of this yoga practice in your mind and body. As the peaceful music and my voice guide you through a sequence of gentle poses, you’ll be well on your way to a rejuvenating night's sleep. So take a deep breath and let’s begin.Want to practice with me in person? Come along to one of my calming Yin Yoga Classes at https://cultivatecalmyoga.com.au/yoga-timetable-brisbane/LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

Learning how to set boundaries is a skill that can profoundly impact our lives. Whether you struggle with saying "no," you feel overwhelmed by the demands of others, or simply want to enhance your relationships and personal well-being, this episode will empower you with the knowledge and tools you need to set boundaries as an act of self-care.Boundaries act as protective barriers that guard our precious time, energy, and well-being. In this episode, I share some of the signs of poor boundaries and why a lack of boundaries often leads to stress, burnout and feelings of resentment.I share some insights on how to establish healthy boundaries with friends, family, and colleagues, as well as boundaries with yourself, which are essential for building self-trust and self-esteem. We'll explore the nuances of effective boundary communication, emphasising that boundaries are about protecting ourselves, not controlling others. You'll also learn how to handle potential resistance and discomfort from those around you when you put boundaries in place.Self-awareness is the first step in any change. We need to become aware of where we're leaking our time and energy and where we could benefit from firmer boundaries. In this episode, I’ll guide you through a beautiful exercise that you can do at home to help build self-awareness and ensure you have enough time, attention and energy for the things that are important to you.For those who are sensitive to the emotions of others, maintaining energetic and emotional boundaries is crucial. In this episode, I’ll also guide you through a visualisation technique to protect your emotional energy and shield you against external influences.So if you feel like you don’t have enough time to fill your own cup, perhaps you’re in need of some firmer boundaries. I hope this episode inspires you to say "yes" to yourself and start living a life that aligns with your values and aspirations.LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

If you find it hard to relax, you're not alone - relaxation doesn’t come naturally to everyone. It's a learned ability to shift into the parasympathetic state, the relaxation response, which requires practice and guidance. Today I’m sharing five challenges associated with relaxing and how to overcome them. So, take a moment to pause, breathe, and join me on this journey to deeper rest.One major obstacle to relaxation is guilt. Society often portrays rest as a luxury or a reward for hard work, rather than a fundamental human need. I talk about how we're conditioned to associate rest with laziness or weakness but in reality, rest is essential for our physical and mental well-being. Another relaxation blocker is that stress hormones can become addictive, offering us a temporary rush of energy. This addiction keeps us trapped in fight or flight mode, making relaxation seem foreign and uncomfortable. I also share how suppressed emotions can be a significant barrier to relaxation. Many of us weren't taught healthy ways to express negative feelings and these bottled-up emotions cause stress and anxiety. I also dive into self-worth and how when we build our identity on our job performance and life roles, relaxation can feel uncomfortable. In a society that glorifies productivity, slowing down and resting can feel counterintuitive. However, we need to understand that having a regulated nervous system is key to us performing at our best. In this episode, I share some of the benefits of yoga in teaching our bodies how to relax. A regular yoga practice helps to connect us with our core essence beyond external roles, discharge nervous energy, release muscle tension and calm the nervous system. In yoga we also use specific breathwork and mindfulness techniques to down-regulate the nervous system and keep our minds focused on the present moment. There are so many benefits. Relaxation isn’t a luxury, it’s a necessity for our overall well-being. By practising yoga regularly and prioritising relaxation, we can unlock our potential, improve our mental and physical health, and reconnect with our true selves. So, if you've been struggling to relax, I hope this episode encourages you to join the relaxation rebels and experience the transformative power of relaxation. Your future self will thank you.If you're in Brisbane, check out Practical Anxiety Relief on 28 OctoberLINKS:Previous episode mentioned:Breathe your way to less stressWebsite:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

One of the reasons why yoga is so good for relieving stress is because of the breathwork component, Pranayama. Even if you’re not moving your body, you can still harness your breath to calm your nervous system, relax your mind and body and manage stress, which is exactly what I’m talking about today. In this episode, I uncover some of the secrets of breathwork and its profound impact on our overall well-being. I explain the role of the vagus nerve and the parasympathetic nervous system, also known as the relaxation response. You'll discover how our breath signals safety to our brain, leading to reduced anxiety, lower heart rate, and improved overall well-being.Three crucial principles for effective breathwork are nose breathing, diaphragmatic breathing, and maintaining ease. I dive into some detail about each of these aspects and talk about why nasal breathing is so important when it comes to helping the nervous system unwind.Throughout this episode, I also introduce you to three easy and accessible breathwork techniques that can help you manage stress and anxiety effectively. These are all techniques that you can do throughout your day to help keep your nervous system calm. These techniques are extended exhales, spinal breath and alternate nostril breath (Nadi Shodhana).I also discuss how conscious breathing leads to mindfulness and meditation and talk about the benefits of slowing down your brainwave frequency. During yoga, we go through physical poses with our breath to the realm of subtle mental awareness. I’d love to hear how these techniques transform your life for the better as you breathe your way to less stress. LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

If you’ve been having sleepless nights, you’re not alone. Many people struggle with insomnia so today I’m sharing some tools that can help. In this episode, I explore some of the causes of insomnia and how the practice of yoga can be the key to achieving that elusive restful sleep. We'll cover the science behind sleep, essential sleep hygiene practices, the role of stress, and how yoga can offer a path towards a peaceful slumber.While the occasional restless night is annoying, chronic insomnia takes a toll on our physical, emotional, and mental well-being. Lack of sleep not only leaves us fatigued but also impacts our mood, cognitive performance, and even our overall health. One of the keys to combating insomnia is practising good sleep hygiene. Today I share a number of helpful tips including limiting screen time before bed, avoiding late-night dining and creating a dark sleeping environment. I also explain why my Cultivate Calm Yoga studio only provides Yin Yoga classes at night. Stress often plays a significant role in the development of insomnia. Elevated cortisol levels, the stress hormone, can keep us awake when we should be resting. I share a calming breathwork technique to help combat stress throughout the day and also talk about the importance of dealing with any unprocessed emotions that are at the root of your restless nights.The wonderful thing about yoga is that offers a holistic approach to help tackle insomnia. Its mind-body techniques help calm the nervous system and reduce stress, creating the ideal conditions for restorative sleep. Yoga not only releases physical tension but also fosters mindfulness, enabling us to address any underlying emotional or mental causes of insomnia. Throughout this episode I share some specific yoga poses that you can do in the evenings before bed to help you settle deeper into rest. If insomnia is a persistent visitor in your life, remember that you are not alone, and there are actionable steps you can take to improve your sleep quality. By combining sleep hygiene practices, yoga, and emotional processing, you can unlock the door to restful sleep. Remember, prioritising your sleep is an investment in your overall well-being, allowing you to wake up each day feeling refreshed and ready to face the world. LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/

Anxiety is like that uninvited guest that sneaks into our lives, convincing us that we're the only ones wrestling with it. But the truth is, anxiety is far more common than we often realise, affecting even those who seem to have it all together.Many individuals with anxiety are high-functioning, expertly managing their jobs, social lives, and daily routines. It might seem like they have it all together, but on the inside, they are grappling with anxiety. Anxiety doesn't always mean intrusive or negative thoughts; it can manifest in physical symptoms like muscle tension, racing heart, digestive issues, or sleep disturbances. Irritability and impatience can also be subtle signs.A powerful metaphor for anxiety is to see it as a smoke alarm. When the alarm sounds, it's a signal that something is burning underneath, usually an uncomfortable emotion like anger, fear, or shame. Instead of dreading anxiety, what if we became curious about it, seeking to understand what's troubling us?In this episode, I explain why anxiety isn't a thinking problem but a nervous system issue. I talk about the science behind our stress responses and the way our brains operate when we perceive a threat and share some simple yet powerful tools to help you calm your nervous system and combat anxiety. Toward the end of the episode, I guide you through a sensory awareness activation. Engaging all your senses is a powerful way to divert your attention away from anxious thoughts and create a sense of safety. I also guide you through an incredibly effective breathwork technique to help activate your relaxation response. This technique is one that you can repeat throughout the day to help calm your nervous system. Remember, there is no quick fix for anxiety, but consistent practice of these nervous system techniques can make a significant difference in your life. Don't let anxiety hold you back; explore these tools and discover a calmer, more centred you.Learn more at my upcoming workshop on 28 October - Practical Anxiety ReliefLINKS:Website: https://cultivatecalmyoga.com.au/Instagram: https://www.instagram.com/cultivatecalmyogabrisbane/

Welcome to the Cultivate Calm podcast. I'm your host, Monica Rotman, and the founder of Cultivate Calm Yoga. This podcast will weave together ancient wisdom with modern science to share the best tools and techniques to cultivate calm in your life. Armed with a degree in behavioural science and a decade of running a thriving yoga studio, I'm here to share my wealth of knowledge on the science of stress, the art of relaxation, yoga philosophy, breathing, and meditation, all with a hint of personal development. Yoga transformed my life from being a stressed out IT professional to a calm and relaxed yoga teacher and throughout this podcast, I’ll be sharing my own journey and stories of my yoga clients. My philosophy is that busyness is overrated, stress makes us stupid, and anxious living is a recipe for burnout. In this podcast, we won't just scratch the surface of relaxation techniques; we'll dive deep into the impact of stress on our minds and bodies and how to think better, feel better and live better. I'll explain why nervous system health is at the heart of our yoga classes and our overall well-being.If you’re in need of some inspiration and motivation to help you take back control of your life and find calm in the chaos, look no further. I’m so excited to share this journey with you. LINKS:Website:https://cultivatecalmyoga.com.au/Instagram:https://www.instagram.com/cultivatecalmyogabrisbane/