Design your life – create good habits with the help of yoga and meditation

16 helmikuuta 2021 | Av

How could yoga and meditation help you design the rest of your life? In fact, your practice has the potential to be a so-called core behavior – which has a strong influence on other habits. Read more about habits and get inspired to create a new habit here!

Social expectation – the key to long-term habit

Our DNA, our great life choices (such as work, partner and home) and our habits are the three things that strongly affect our lives.

The daily small habits are the ones you can most easily change today. Some habits are extra important, they are called core behaviors. When you establish new core behaviors, they can trigger several new positive habits.

Yoga, exercise and meditation are examples of core behaviors that can have a strong influence on other behaviors. The habits you have now are part of creating the life you live in six months. You can either be a victim of your habits or the designer of your habits – the designer of your life. Who do you want to be?

Behavioral scientists point out social expectation as the most important key to a habit becoming long-term. Spending time with people who also have the habits you want or need is therefore important.

We as humans need belonging. If the group we hang out with thinks that our habits are incomprehensible, the driving force to belong often wins over the habit. When the group we associate with expects us to perform a specific behavior, it becomes easier.

Once you know this, you can create contexts that strengthen the habit you want. Try to approach groups that confirm your choice of behavior. In the context of yoga, this is called sangha. The group of people with whom you share the truth and who help you grow when you don't have the strength to take the initiative.

When creating a new habit, it helps if:

  • There is something that triggers the behavior. Always after X you do Y. It will be easier to establish a new habit if the new habit is an obvious part of the system that your days work according to. For example: Whenever I wake up I take a shower, after that I do my yoga. Taking a shower is a reminder of yoga.
  • It's something you like to do. Many people try to establish new habits to reach a goal, such as better fitness. They choose to run even though they don't like it. This makes it much more difficult to maintain the habit than if you have chosen something that you like to do. If you want to start yoga or meditate, choose a style that you like.
  • It is simple. The new behavior needs as little friction and thresholds as possible for it to happen. It's often easier to establish a short new habit than a long one. Meditating ten minutes a day is easier to establish than meditating for an hour. It's better to have a small habit that can grow. If you start in a simple way you can optimize your habit once you have established it.

Performing a behavior also creates an identity. You become someone who meditates and that in itself gives more of that behavior. You get a direct feeling of satisfaction. Perhaps the most important thing in establishing a new habit is that you get a feeling of having succeeded, that you are winning and that it is satisfying. You can do this by ticking a box at each performed time. That small act gives the mind a sense of gain.

Core behaviors design your life

Some habits are, as I wrote earlier, core behaviors. The core behaviors are often different for different people but meditation, exercise and yoga have the potential to be such behaviors. It is a behavior that when you perform it, it affects many other behaviors, such as your sleep, your food choices and how you meet others.

In this way, a daily habit of yoga and meditation can help you design your life. So if you are going to choose a new habit this year, choose a core behavior. Try yoga and meditation.

And remember that the habits you have now are part of creating the life you live in six months to two years. Get habits that take care of you. Because you are valuable.

Read more – create good habits

Videos with yoga and meditation online

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Emma Öberg

Emma Öberg guidar dig till att hitta kontaktakten med dig och behålla den över tid. Hon är utbildad yogalärare i olika traditioner och VITA-Coach med jade-ägginriktning. Emma har mediterat och utövat yoga i nära 30 år och har lång erfarenhet av att leda grupprocesser. Sedan 15 år driver Emma retreatgården Yoga Mangalam utanför Varberg där hon i många år har utbildat yogalärare. Hon har utforskat olika kontemplativa metoder, allt från stilla meditation i tystnad till veckovist skakande med sång. Nu jobbar hon mestadels med en modern form av dynamisk hathayoga med fokus på att frigöra och rikta kraft i kroppen informerat av västerländsk somatisk fokuserad traumaförståelse, förståelse av nervsystemet och fascia samt yogans och TCM:s energiprinciper. Emma är en mycket uppskattad lärare och beskrivs som professionell, kunnig, lekfull, fylld av energi och kärlek och med ett starkt moraliskt patos. Hon drivs av passionen att upptäcka den älskande människan som finns i oss alla och gläds av att se sina elever blomstra. På Emmas klasser ligger fokus på att känna kroppen, etablera det accepterande sinnet, använda andning, rörelse, ljud och beröring så att nervsystemet hittar balans och skapar djup närvaro där du kan odla en djupare relation med din egen essens. Genom att kombinera meditation och yoga tillsammans med modern forskning guidar hon sina elever till närvaro, glädje och att frigöra inneboende potential. Hon inkluderar i sitt arbete meditationsövningar fokuserade på vaginan. För att hon menar att kraften i kroppen är viktig för sinnets balans och vaginan är en naturlig del av kroppen och för att kontakt med kraften i vaginan kan frigöra kvinnors självkänsla. Vi behöver inte vänta längre på att någon ska ge oss tillstånd att vara hela. Vi är hela redan nu.
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