Claire is a writer friend of mine, and her stories are amazing. More than that, she's a fascinating person. She's also a yoga person and actually successfully convinced me to give it a try--if you know anything about me, you know how impossible the is! So here are some tips from her, which will definitely help you cope in today's crazy world:
Yoga and Meditation Techniques to Stay Balanced and Healthy
When I’m not writing romance, I teach yoga and meditation. Yoga/Meditation is the practice of learning to feel happy despite what’s happening in the external world. We all need that, especially right now. Yoga is a three-pronged approach—Emotional, Mental, and Physical. These are all connected and one can’t exist without the other. I’ll share some simple tips and techniques to integrate into your day.
Emotional Benefits of Yoga—Pranayama/Breath Control
Pranayama or breath control is an essential part of yoga. The way we breathe impacts how we feel. For example, by extending your exhales, you can tap into your parasympathetic nervous system or relaxation response. You can also heat up, cool off, and energize yourself. Here’s a Pranayama practice to help you cope with anxiety and stress by soothing your nervous system and adrenals.
*Breath for Relaxation: Vishama Vritti or Uneven Breath:
It’s simple: Inhale for 4 counts and exhale for 8 counts. What’s challenging is extending the breath out evenly. Repeat for a minimum of 10 cycles and see how you feel! This technique also helps before bed.
Mental Benefits of Yoga/Meditation
Meditation teaches you how distracted you really are. We just don’t usually notice because we are so distracted. In yoga, we often refer to learning to “quiet the monkey mind.” The definition of yoga outlined in the Yoga Sutras, is to learn to direct the attention of your mind, to control the wanderings and focus on what you choose. Meditation helps you filter out distractions and focus.
The benefits of meditation are well-documented—clear mind, better sleep, sharper focus, and a greater ability to manage stress. Here’s my favorite meditation technique.
*Mantra meditation:
Take 3 cleansing breaths: Inhale, filling up your lungs all the way up to your collarbones. Exhale, empty out to the base of your spine. Repeat 2x.
Rest your hands comfortably in your lap. Sit tall. Don’t close your eyes yet—this is hard with no visuals!
Our mantra is “So Hum” which means, “I am.” This mantra is universal and said to aid in self-confidence. It’s simple…but not easy. We’ll use it with the breath.
As you inhale, silently say “So”
As you exhale, silently say “Hum”
Now, close your eyes and repeat the mantra for 5 minutes. Feel free to do longer sessions as you progress. It’s better to do 5 minutes a day as opposed to 30 minutes once a week. Consistency is key.
The PHYSICAL practice: Yoga is designed to strengthen and open up the body to enable you to sit still for prolonged periods of time to meditate without getting distracted by physical aches and pains. Physical yoga postures can also prepare us to sit still longer and focus on our writing to create the next NY Times bestseller! All physical yoga is housed under the umbrella term Hatha yoga. Many styles exist, like Vinyasa, Ashtanga, Iyengar, Yin, Restorative, and Hot. Find one that resonates with you.
In the Yoga Sutras, the seminal text on yoga, physical poses are guided by one primary principle: Yoga Sutra 2:46: Sthira Sukham Asanam All poses are a balance of “Sthira”—steadiness or strength and “Sukham”—comfortable or lightness or ease.
In each asana, we seek to find a balance of steadiness and ease. We explore asanas with and through the steadiness and ease of the breath, continuously connecting the breath with the body-mind.
Anytime yoga poses you can do at your desk:
Here are a few poses to do from your chair
1. Scoot to the edge of your chair and place your feet flat on the floor.
Inhale, sweeping your arms out to the sides and up overhead. Exhale, lower them back to your sides. Repeat 3x.
2. Sit tall. Place your left hand on the edge of the chair.
Exhale and lift your right arm up and reach up and over toward your left. Reach out of your waist.
Release the right hand down and reach up and over with the left hand. Reach like there’s something you want just out of range.
Repeat 3-5 times each side.
3. A twist. Inhale, reach your arms up over head.
Exhale, twist to your left. Release the right fingertips toward the left knee and reach the left fingertips behind you toward the back corner of your chair.
Inhale, reach your arms overhead and exhale to twist to your right. Release the left fingertips toward the right knee and the right fingertips toward the back corner.
Repeat 3-5 times. Make the range bigger or smaller.
Book Blurb:
For a French soccer icon, and a gifted artist, a fake engagement is the perfect solution for their current dilemmas. But when last summer’s fling slips from lust to love, their pretend relationship becomes too hot to handle.
Gabriel DuVernay is heir to one of the oldest wineries in France, but his passion is playing soccer, not tending vines. When he signs a multi-million dollar deal with the Los Angeles Galaxy, he’s able to postpone his unwelcome duties and help his younger sister convince their old-fashioned father she should be their family’s first female winemaker. Another bonus of moving to California is reuniting with the striking redhead who snuck out of his apartment after the hottest night of his life.
Last summer, artist Dylan McNeill’s life on her family’s Southern California horse-breeding ranch was thrown into chaos and she escaped to Paris. One electrifying night with a gorgeous playboy athlete helped her forget her problems. She’s never forgotten Gabriel, but aspiring artists trying to break into the elite art world don’t have time for romance. She’s determined to get discovered without trading on her family’s famous name.
When Gabriel suffers a career-shattering injury, he needs to buy some time to figure out how to remain in America and choose his own future. His influential mother can open important doors in the art world and help Dylan fulfill her dreams ––for a price. A fictitious engagement seems like the simple answer until living at Pacific Vista Ranch and pretending to be in love starts to feel real.
Can last year’s one night stand and this year’s fake engagement turn into true love forever?
Buy Links
THE ENTIRE SERIES IS GOING UP ON KU ON APRIL 1!
Amazon: https://amzn.to/3a95T7l
EXCERPT:
Hands linked, they ascended a single flight of broad wrought iron stairs. When he opened the large door, her lips parted in wonder at his home’s simple classic beauty. Wide honey-colored plank flooring set off the soaring ceiling, stark white walls, and midnight navy couch and loveseat. Nothing distracted from the main attraction: enormous glass doors revealing the unobstructed view of the wide golden sand beach melting into the cobalt blue Pacific Ocean.
“Wow. So I guess you signed on the dotted line the minute you saw this view?” Dylan drank in the beauty of the late afternoon sky.
Gabriel’s laugh was a low purr in his throat. “Exactly. Come.” He slid the French doors open and led her out to an immense deck.
Immediately, the warm, salty breeze caressed her skin and the shriek of seagulls filled the early twilight sky. Streaks of mauve and raspberry and tangerine turned the horizon into a watercolor tableau worthy of its own canvas. She leaned against the white wooden railing and sighed with pleasure.
“This is amazing. When did you arrive and do you get to spend much time here?” The Major League Soccer season ran from March to December. Professional athletes didn’t get much downtime, even in the off-season.
He was close enough that the clean fresh scent of soap and shampoo tickled her senses. His hair held a hint of curl and glints of chestnut and caramel. He angled his head toward her. “The transfer came through a few months ago, but I finished up my contract with Barcelona. I was at practice the morning after I arrived. So, no, I haven’t spent enough time here yet.”
“Thanks for sharing it with me.”
He reached for her hand again, lacing their fingers together. “Let’s have some wine and choose something to order for dinner. What are you in the mood for?”
“Italian or maybe French?” Her cheeks flamed. No innuendos there at all. Nope, not a one.
He waggled his eyebrows. “That can be arranged.”
Before she could react, he pulled her into his arms and lowered his head. He paused a few inches from her lips and slid one hand up her back to clasp her head. His minty breath mingled with hers and her lips parted in anticipation. His pupils dilated, his eyes black. With a growl, he captured her mouth and stroked and swirled his tongue with hers.
She melted against him, her knees buckled, and only his powerful embrace saved her from sliding to the deck in a boneless heap. She wove her arms around him, gripping the thin material of his t-shirt.
“Get a room!” A shout from the boardwalk below doused them like a bucket of freezing water. Gabriel’s hold softened and Dylan stepped back.
She exhaled a shaky breath and smoothed back her hair. Worked to slow her thundering heartbeat and gather some composure. When she’d agreed to come over to his house, she’d been anticipating flirtation and conversation, but nothing could have prepared her for experiencing the intensity of their chemistry again. They’d only spent one night together, but he’d left an indelible impression on her. Apparently, it was mutual.
Gabriel flashed a cheeky grin. “I’ve got several rooms inside, care to join me?”
“Aren’t you the clever one? Maybe we should slow things down and have that drink. And I am hungry.” Everything about him was seductive and she was inexorably drawn to him. If she didn’t at least gently tap the brakes, they’d be in bed before dinner. Or instead of dinner.
CLAIRE MARTI BIO:
Claire Marti started writing stories as soon as she was old enough to pick up pencil and paper. After graduating from the University of Virginia with a BA in English Literature, Claire was sidetracked by other careers, including practicing law, selling software for legal publishers, and managing a non-profit animal rescue for a Hollywood actress.
Finally, Claire followed her heart and now focuses on two of her true passions: writing romance and teaching yoga.
Her award winning debut novel, Second Chance in Laguna, was a Finalist for Best Contemporary Romance in the prestigious Stiletto Contest, won best unpublished contemporary romance in the Heart of the Molly and third place in the Maggie. Book two in the Finding Forever in Laguna series, At Last in Laguna, and Book three, Sunset in Laguna, are available everywhere. Sunset in Laguna was a Golden Quill finalist.
Claire's exciting new Pacific Vista Ranch series set on a horse-breeding ranch in exclusive Rancho Santa Fe, California, launched in September 2019 and will be available on KU beginning April 1.
When Claire's not writing, she's teaching yoga. You can find her teaching at studios in sunny San Diego or enjoy fifty online classes on the international website www.yogadownload.com. A breast cancer survivor, Claire is a sought-after speaker on the power of yoga and meditation. She's been published in numerous magazines with articles on wellness and is the author of a memoir, Come Ride with Me Along the Big C, on her experience beating breast cancer.
Claire is a member of the Romance Writers of America, Contemporary Romance Writers, and the San Diego Romance Writers.
Claire's exciting new Pacific Vista Ranch series set on a horse-breeding ranch in exclusive Rancho Santa Fe, California, launched in September 2019 and will be available on KU beginning April 1.
When Claire's not writing, she's teaching yoga. You can find her teaching at studios in sunny San Diego or enjoy fifty online classes on the international website www.yogadownload.com. A breast cancer survivor, Claire is a sought-after speaker on the power of yoga and meditation. She's been published in numerous magazines with articles on wellness and is the author of a memoir, Come Ride with Me Along the Big C, on her experience beating breast cancer.
Claire is a member of the Romance Writers of America, Contemporary Romance Writers, and the San Diego Romance Writers.
WEBSITE & SOCIAL MEDIA LINKS:
Twitter: https://www.twitter.com/clairepmarti
Instagram: https://www.instagram.com/clairepmarti
Bookbub: https://www.bookbub.com/profile/claire-marti
Thanks for hosting Jennifer! I appreciate the kind words!
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