Give Yourself a Round of Applause: A Self-Appreciation Guide for YOU - On and Off the Mat.

Oct 26, 2024

5 min read

As November rolls in, so does the holiday season and its opportunities to practice gratitude and reflection, from Veteran's Day to Thanksgiving. This shift invites us to focus on gratitude, a mindset that can significantly enhance our well-being. This gratitude tends to sound like "Who/what am I grateful for?" or "How can I express my gratitude to others?" While these are all essential gratitude practices, what if you turned the focus on self-gratitude?

This month, I'll offer you ways to weave gratitude into your day and, of course, your yoga practice, emphasizing self-appreciation. You'll not only reflect on your blessings but also embrace every aspect of yourself through mindful movements and reflections.

High-Five Hive: A Gratitude Meditation to Fill Up on Self-High-Fives

This practice moves beyond simply counting blessings; it guides you to a deeper connection with yourself and the world around you. Win-Win.

How to Start:

Read through this meditation before practicing. When you're ready to give it a try, set a timer for 3-5 minutes. Eventually, you may be able to practice this brief meditation without a timer, using it as a quick check-in when you need it.

1. Find Your Space

Lie down or sit comfortably, close your eyes, and take a deep breath in, then slowly exhale. Allow yourself to settle in.

2. Grounding in the Present

Notice the sensation of the ground beneath you. Feel the gentle support of your mat, bed, chair, or floor, knowing you’re safe and grounded in this moment.

3. Breathing in Appreciation

With each inhale, bring to mind something you appreciate about yourself—a quality, an action, a small kindness. With each exhale, release any self-doubt or criticism. Take as long as you need here - this can be tough! If nothing comes to mind, please know that simply reading this meditation - even if you don't practice it- means that you are invested in choosing yourself.

4. Sending Inner Gratitude

Place a hand over your heart. As you breathe in, silently or out loud say, “Thank you.” Feel gratitude for simply being here, exactly as you are.

5. Expanding the Feeling

Picture this gratitude expanding outward, surrounding your whole self in warmth and light. Let this feeling of appreciation grow beyond you, connecting you with your loved ones, your community, and beyond.

6. Closing

Take one more deep breath in, exhaling slowly. When you’re ready, gently open your eyes, carrying this gratitude forward with you, and giving yourself a round of applause.

Feel free to adapt this for any setting!

You might be surprised at how swiftly this practice can uplift your mood, making you feel more connected to your surroundings. Research shows that consistent gratitude practices can increase feelings of happiness, pride, and hope as well as increase motivation for self-improvement and positive change, along with so many other benefits. Source: Creating a Gratitude Practice - Whole Health Library (va.gov)

Yoga Poses for Self-Acceptance

The physical component of Yoga, known as Asana, acts as a powerful tool for nurturing self-acceptance. Incorporating specific poses into your practice can foster appreciation for your body and mind. Here are a few poses you can try:

1. Child's Pose (Balasana)

This pose offers a moment of refuge. Find the version that feels right for you and hold it as long as it feels comfortable, or somewhere between 30 seconds and 5 minutes.

How to Do It: Start on your hands and knees. Sit back on your heels and extend your arms forward or rest them alongside your body. Allow your forehead to release down towards the mat and breathe deeply.
How to Modify It: Since this pose asks for a lot of flexion, here are a couple of modifications for you to try so that you can find the version that feels good in your body while getting the same benefits. Lying on your side in a fetal position, using your arm as a pillow and hugging the knees towards the chest, lying on your back, hugging your knees in towards your chest, or in a chair with your feet on the floor placing a pillow, bolster, or folded blanket over your lap. Rest your head on the support, and your arms over it or over your legs. You can also fold your hands and place your forehead over them.

Reflect on how your body supports you, reminding you of care and self-love. Child's Pose is often embraced during yoga classes for a reason; it invites relaxation and introspection.

2. Warrior II (Virabhadrasana II)

The Warrior Poses embody strength and confidence.

How to Do It: Stand with feet wide apart. Turn your right foot out 90 degrees and your left foot slightly in. Bend your right knee, keeping it over your ankle. Extend your arms out to the sides, gazing over your right hand. Hold for 3-5 full cycles of breath (a deep inhale and a long, complete exhale), repeat on other side.
How to Modify It: Using a sturdy chair, place the chair slightly ahead of you and use it for support. You can also try this awesome seated Warrior flow from Jivana Heyman: Try This Feel-Good Warrior Flow in a Chair - Yoga Journal

In this pose, you represent the courage and strength needed in your daily life.

3. Cat-Cow Pose (Marjaryasana-Bitilasana)

This dynamic duo enhances flexibility and connects your breath with movement.

How to Do It: On your hands and knees, inhale as you arch your back (Cow Pose) and exhale as you round your spine (Cat Pose). Repeat for several breaths, connecting breath to movement.
How to Modify It: Cat-Cow can be practiced seated by placing your hands on your legs or while standing by creating a sturdy stance and lifting the chest on the inhale and rounding the spine on the exhale.

With each movement, visualize releasing negativity and making room for self-love and appreciation, paying attention and acknowledging the breath-body connection.

Creating a Gratitude Journal for Daily Reflections

While meditation and yoga facilitate connection with gratitude, writing in a journal enhances mindfulness. A gratitude journal not only documents what you appreciate but also encourages significant personal growth.

Simple Steps to Create Your Journal:

Choose Your Medium: Select a physical journal, a notebook, or even a digital app—whatever feels right for you!
Daily Entries: Set a commitment to write daily. Aim for just three things you are grateful for each day—no matter how small, every acknowledgment is valuable.
Reflect on Feelings: Don’t just list; elaborate on why these things matter to you. What emotions arise? What memories do they spark?
Incorporate it into Yoga: After your yoga sessions, spend a moment journaling about your practice. Document how the poses felt or revelations that came during meditation.
Review: At the end of the month, look back over your entries. Reflecting on your gratitude journey can lead to new insights and encourage you to continue the practice beyond November.

Embracing the Season of Gratitude

This month, try adding a simple gratitude practice to your routine. Use tools like meditation, yoga, or journaling to strengthen self-appreciation. By setting aside time to reflect on yourself and what you’re grateful for, you’ll create room for more connection and meaning in your life. This isn’t just about yoga—it’s about taking care of yourself.