Try Our 7-Day Positivity Challenge to Jumpstart Your Week!

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No matter what your typical day looks like, everyone experiences stress, roadblocks, and insecurities. These obstacles can throw you off and drive you in a negative direction – but only if you let them!

Did you know negative thoughts can lead to health problems? High levels of stress can cause gastrointestinal issues, migraines, and anxiety, but also long-term health ailments such as heart disease and immune function. 

If you find yourself stuck on the negative side, try our 7-Day Positivity Challenge. You can start this on any day of the week and let it carry you through the next seven days. At the end, check in with yourself and see how you feel! We’re pretty confident you’ll be starting your next week off on a more positive foot, but don’t take it from us … try it for yourself! 

Chasing Nirvana Yoga’s 7-Day Positivity Challenge

Day One

At the start of your day, make a list of three things you are grateful for. Think about these three things periodically throughout the day, particularly when negative thoughts creep in.

Day Two

Make a playlist of songs that make you happy and let this be the soundtrack of your day! Even a three-song playlist will do. Give it a listen during your car ride to work, while you’re doing chores, or when you’re running on the treadmill and see how much lighter on your feet you feel!


Day Three

Practice a loving-kindness meditation (also called mettā). Take a comfortable posture, breathe deeply, close your eyes, and focus on a few loving affirmations of your choosing. You’re your energy from your heart center. Common phrases include: 

  • May I be safe and protected.

  • May I be free of mental suffering or distress.

  • May I be happy.

  • May I be able to live in this world happily, peacefully, joyfully, with ease.

Begin by sending these affirmations toward yourself. Second, choose someone who you love or who has cared for you and mentally offer these affirmations to them (example: May you be safe and protected. May you be free of mental suffering or distress.). Finally, choose someone who you may not see eye-to-eye with or who you need to forgive and mentally offer these affirmations to them.


Day Four

Say one kind thing to 3-5 different people who cross your path today. Not only will this brighten others’ days, psychological studies also show you will benefit, too! Your happiness and overall wellbeing will flourish.


Day Five

Get outside! Spend some time in nature being active or simply walking around and experiencing the beauty around you. Did you know by being active for only 30 minutes a day increases your heart health, promotes weight loss, reduces stress, and boosts your mood?


Day Six

See if you can go a full day without a single complaint. If you catch yourself having a negative thought, don’t be too hard on yourself! Mentally transform this thought into something positive and move on. For example, if you feel like complaining about how often your office phone is ringing, transform that thought into positivity and thankfulness for your job when others are not lucky enough to have one!


Day Seven

Spend today doing one thing you love. Self-care is important, and there is nothing wrong with making yourself a priority! Even if you only spend a half hour writing, practicing yoga, drinking a glass of wine, or chatting with a friend on the phone, it will have a profound effect on the rest of your day.


Chasing Nirvana Yoga offers on-site yoga and wellness classes for to office buildings, community spaces, events, and more. Our goal is to bring a focus to wellness as a whole rather than just fitness. Our classes encourage your workforce to take a physical and mental break during their workday and to find a balance between stillness of mind, strength of body, and peace within your heart, all of which will help you maintain the inertia behind the daily juggle of life. For more information, please visit

How to Practice Being Present When Your Stress Levels Seem Impossible to Manage

Being Present

There is a quote that says, “Worrying does not take away tomorrow’s troubles. It takes away today’s peace.” This mantra is the perfect reflection of mindfulness, the psychological process of bringing one's attention to the present moment. Mindfulness and being present have many benefits, including stress reduction, positivity, increased focus, and improved memory.

Being present isn’t always easy, but it’s always worth it. The ability to completely be yourself and to be fully here without distraction is a powerful way to reshape your mind in a more positive direction. If you’ve ever felt stressed at work or about your future, read on! 

Once you become aware of the thoughts, feelings, or moods you are having, or where your attention is, and the content of those thoughts or feelings or moods or where your attention is fixated, you will notice which level of existence, state, condition or mood you are in at any given time. You will begin to also notice how often you are in the past, present or future.
— Knowledgism

Here's a situation we can all relate to. Say you work in an office and you know there is a job opening in the pipeline, one that would be your dream to land. You would have more creative freedom, more managerial responsibilities, and more money in your paycheck, which you may desperately need. You know that you’ll need to put in the work to stand out, and the uncertainty causes you great stress. You may ask yourself, “What if I don’t get the job?” or “If I don’t get the job, how will I manage my current financial situation?” Perhaps you even begin comparing yourself to other candidates, thinking, “Susan has worked hard this year and our manager seems to like her better. How do I stand a chance?”

“Worrying does not take away tomorrow’s troubles. It takes away today’s peace.” Reflect on this quote again for a moment. If you spend your day worrying about this potential promotion, you may not be spending as much time getting your work done to the best of your ability. You may bring your stress home to your family. You may even take on a palpable negative attitude in the office. However, if you bring yourself back to the present, you can learn to focus on exactly what is in your control at any given moment. You can observe yourself and improve yourself in tangible ways. You can clear your mind, reduce your stress, and adopt a more positive energy to carry you through. Ever heard of the Law of Attraction? This is the belief that positive or negative thoughts bring positive or negative experiences into a person's life. Always be sure you’re putting out positive vibes, and good things will come!

Here are three ways to stay present:

1. Breathe.

Try the 5x5 Breathing Exercise. Sit with your back straight and your hands in your lap. Breathe in for five seconds, hold for five seconds, and breathe out for five seconds. Repeat this flow until you feel more calm, clear-headed, and aware. This will steady your heart rate and give you something else to focus on other than your stressors.

2.  Focus on your surroundings.

Here’s another counting exercise that many people suffering from anxiety disorders use to bring themselves back to the present. If you feel your stress mounting, take a deep breath and look around at your surroundings. Find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This works in a similar way to the 5x5 Breathing Exercise but also brings you back in touch with the body’s senses, allowing you to appreciate your being and how it supports you every day. 

3. Let go.

Stay in the present moment by letting go of tomorrow’s worries. There is another saying I like to abide by: “If it won’t matter in five years, don’t spend more than five minutes dwelling on it.” Similarly, if your problem isn’t something that can be fixed in five minutes, don’t allow it to cause you prolonged stress. Search for the steps you can take right now and check off those boxes. This will help you feel accomplished and will keep you moving in the right direction in a way you can manage. If your stress is caused by a person, practice forgiveness (this includes forgiving yourself!). And above all, if you’re trying your best, cut yourself some slack. Be kind to yourself and that energy will flow through to all aspects of your life.

Chasing Nirvana Yoga offers on-site yoga and wellness classes to decrease stress in community spaces and bring individuals back to the present moment. If you’re interested in learning more, or if you would like to speak with one of our experts for a personalized consultation, please visit us online at

6 Yoga Poses to Help Aid Digestion After Thanksgiving Dinner!

If there was ever a day to turn a blind eye to your diet, it’s on Thanksgiving! With turkey, mashed potatoes, green bean casserole, and plenty of pies to go around, there’s plenty of room for your cravings to be satisfied … but we all know that achy, tight feeling of full belly bloat. Thankfully, we have a few yoga poses to help aid digestion for you to add to your list of gratitude this year!

Here are six of the best yoga poses to help aid digestion after Thanksgiving dinner.

Legs Up the Wall Pose

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Photo from Yoga Journal

This pose starts off exactly how it sounds. Find a wall, lay down with your feet facing it, and move your body forward until your legs are resting up the wall at a vertical angle. You may want to experiment with props like blankets, pillows, and blocks for back comfort and pelvic elevation. Legs Up the Wall pose is helpful for digestion because it helps you move stagnant fluids and tension in your body thanks to gravity. It also helps regulate your blood pressure and is deeply relaxing! Try remaining in this pose for 10-15 minutes.

Supine Twists

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Photo from Yoga Basics

When you do Supine Twists on both sides of your body, it opens your hips and shoulders and stretches the back muscles and the spine. It also stimulates the kidneys, abdominal organs, urinary bladders, and intestines, which is ideal for digestion. To do a Supine Twist, lay down on the ground on your back, bend one knee, and cross it outside of the opposite foot. Use your hand to add slight pressure on the bent knee – this will help push it further toward the floor, giving you a good stretch. Your shoulders should remain squared and rooted to the floor. Your hand that is not on your knee should be extended, and your eyes should gaze toward that hand. Once you’re done, switch and twist to the other side!

Cat/Cow Pose

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Photo from Popsugar

Cat/Cow pose is familiar to many regular yoga practitioners and offers a perfect gentle flow. It stretches your back and neck while activating and strengthening your organs, particularly your kidneys and adrenal glands. To practice Cat/Cow pose, start on your hands and knees, keeping your knees directly below your hips. Point your fingers forward. Slowly inhale as you curve your back upward your belly to the mat in Cow. Gaze upward. Then, exhale and draw your belly toward your spine, rounding your back toward the ceiling. This is Cat, because you’ll look like a cat stretching! Repeat 5-20 times.

Extended Puppy Pose

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Photo from Yoga Journal

Extended Puppy pose is a sort of cross between Child’s pose and Downward-Facing Dog. It lengthens your spine and stretches your body, giving your food a chance to move easily down your digestive track. To do this pose, start on your hands and knees, walk your hands forward a few inches, and curl your toes under. Exhale, stretch your bottom back, and stretch your hands out, keeping your elbows off the floor. Let your neck relax. Press your hands down and your bottom back to deepen the stretch.

Seated Forward Fold Pose

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Here is another great pose for stretching! Seated Forward Fold pose stretches your spine, shoulders, and hamstrings, stimulates your liver, kidneys, ovaries, and uterus, and improves digestion. Don’t worry if you can’t stretch all the way forward on your first try. The more you practice this pose, the more flexible you’ll get. Sit on the floor with your legs in front of you, folding forward to grab the outsides of each feet (or your thigh or calf, however far you can reach). Slowly stretch further with each inhale. Stay in this pose for 1-3 minutes.



Ah, you knew this one was coming! Savasana typically happens at the end of your yoga class. This pose is the very best for a state of relaxation and allows you to gradually enter a meditative state to close out your day’s practice. Though Savasana is typically practiced by laying down flat on your back with your hands out by your side, you can alter your Savasana pose however is most comfortable for you. This pose is great for aiding in digestion as you slowly relax each muscle and open your diaphragm – and it’s also the perfect prelude to a long, after Thanksgiving nap!

Happy Thanksgiving to all! We hope you enjoy your day spent with your friends and family, and we are grateful for your support. What are you most grateful for this year? Learn more about Chasing Nirvana Yoga at, and connect with us today to learn how to bring onsite yoga and wellness classes to your office building, tenant-owned facility, and community.