1 way to relax in 6 minutes, escape to a cosy mountain retreat

Wonderful teaching a new client today, thank you. So happy that have inspired them to use positive affirmations in their life with their family, that’s so rewarding to hear. 

The thing is, pilates is like brushing your teeth, you have to keep doing it to maintain the benefits. 

For minty clean teeth, brush them! 

For good posture and reduced muscle tension and tightness you have to put the time and work in, it doesn’t have to be long, but daily practice, incorporating it into your lifestyle make all the difference plus a full hour weekly lesson 

when you’re stressed, relax. Relax for 1 minute. Relax for 5 minutes, you’ll feel better and glad you did

when you feel good, Relax for 1 minute. Relax for 5 minutes!

when you feel sad, Relax for 1 minute. Relax for 5 minutes!

Here’s how, press play on this 

 cosy 6 minute mountain relaxation;

Love Bev

Beverley Densham BSc (Hons)

Pilates teacher of 22 years

Reduce back pain and feel good with mindfulness pilates

Www.mindfulnesspilates.com

Do things you LOVE

life is for living

Picture from the beach not the mountains!! Although cold enough to snow! I LOVE mountains! Do you? Birthday beach walk

1 way to boost your self esteem and confidence

What do you like about you? This isn’t a question you get asked everyday, in my mindfulness pilates class today, everyone had a chance to share what they liked about themself as they enjoyed a gentle stretch or two.

Say to yourself, ‘what I like me is…’

go on fill in the blank with one thing you like about you. I shared with everyone one thing I like about me is my enthusiasm, some said that they’re a people person, kind, honest.. the list went on.

Yes everyone works on their relaxation, breathing, core stability, back strength, flexibility in class but everyone also enjoys receiving their own personal positive affirmation card message of the week which they love or find helpful. You can too, so please share away this blog about what you like about you, encouraging others to too.

Love Bev 

Beverley Densham BSc (Hons)

Pilates teacher of 22 years 

Reduce back pain and feel good with mindfulness pilates 

Ps the affirmation is from the happy kids cards https://www.pilatestofeelgood.com/happy-kids-cards

1 way to relax in 6 minutes!!

something I think we need more than ever this year is relaxation. It’s been quite a year. Something I will only allow in my life now personally is to be surrounded by not just people that love and like me, but also that those relationships are harmonious as possible

And RELAX, join in with this 6 minute lavender field relaxation to relax and re charge your batteries

‘I listened and indulged straight away ... feel really zen now xx’

‘Oh I loved it!! And it came very handy after a quite intense day! 👏❤️’

say to yourself I am relaxed. If you’re not! Then join in the relaxation!! Enjoy

Love Bev

Www.mindfulnesspilates.com

Relaxing in the garden

You are enough

Enjoy this exercise daily or often for better posture, happiness, confidence and success,

ideally do this exercise for 2 minutes for maximum benefits , join in here

Loved receiving this message from a client who is a staff nurse: ‘Fabulous wee exercise for the girls on night shift 🤗 thank you x’

How great is this. Lots of nurses joining in.
how do you feel after?

Love Bev

Beverley Densham BSc (Hons) Pilates teacher of 22 years

Reduce back pain and feel good with mindfulness pilates

Www.mindfulnesspilates.com

ps only join in if you’re injury free

1 way to improve your posture, happiness and success in 2 minutes

Something I learnt and discovered in recent years is the power of good posture, not just in your back and neck and reducing back pain, but also how effective it can be in helping with our happiness, success and self esteem too. There have been interesting studies on how having good posture can improve results for example in stressful job interviews, and those who succeed are more likely to have had good posture before the interview and just in life and work, career in general.

In this interesting Ted Talk by Psychologist Amy Cuddy, she shows and talks about the differences in two groups in the study, one group adopted a power pose (good posture), such as a wonder woman type pose for 2 minutes, others adopted a slouched (more miserable, not so good posture) prior to the interview. Those who had the better posture were more successful. It’s all so interesting. You can watch the Ted talk here:

She talks a lot about body language and asks questions like, 

how are you sitting or standing right now? 

Think of a runner winning a running race, they put their arms up in a V shape in  the air as they run across the finishing line when they’ve won the race.

When you’re happy and celebrating something, you might throw your arms up in the air or you naturally will adopt a better posture. When you feel not so good, your posture might become smaller, slumped. You never see someone crying and upset with good posture. So the fantastic winning posture makes you feel more powerful and happier. 

Ever since graduating from the University of Brighton with a degree in Sports Science, (a very long time ago now!!),

I’ve always had a fascination in research and how this can help you in your life, work, body and mind, have always found Psychology very interesting. 

In the wonderful book I love me ‘the science of self love’ by David Hamilton, it states that research studies have been carried out on how posture affects how we feel. In the book it states in a 2014 study by scientists at the University of Auckland (I lived there for a while!), they got the participants to sit in either a slumped or upright good posture, Those who sat upright reported higher self esteem than those who were slumping, they had more positive moods and lower fear. They even used more positive words and more effective. 

How interesting is that? So perhaps give it a go, join in todays little video of combining all of these power pose good posture movements which I’ve put into a mindfulness pilates improve your posture sequence for you. Enjoy it for 2 full minutes to get the full benefits. 

I love enjoying it out on a daily walk, even better add in the positive affirmation I am enough. Do this daily or anytime before a stressful situation to boost your confidence, simply feel happier or become more successful, you might be glad you did!.

Because ‘you are enough’

Love to hear how you get on

Love Bev 

Beverley Densham BSc (Hons)

Pilates teacher of 22 years 

Reduce back pain and feel good with mindfulness pilates 

Www.mindfulnesspilates.com