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Are you busy and do you struggle with finding time for reflection? This mini-podcast gives you short audio-reflections you can use on the move. Between meetings, on the way to your job, leave your worries on the way home, and relax in the weekend. No 1-7 are reflections with powerful questions for reflection. No 8-10 are yoga and breathing audiofiles that help you relax and be refreshed.
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10.07 Breathing - Both the inhalation and exhalation are interrupted (Viloma pranayama Stage III)
8:16
8:16
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Viloma pranayama Stage III You listen to the audio file ‘Viloma pranayama Stage III’. In ‘Viloma pranayama stage III’, the inhalation and exhalation are interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the head. T…
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10.06 Breathing - The inhalation is deep and the exhalation is interrupted (Viloma pranayama Stage II)
6:36
6:36
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Viloma pranayama Stage II You listen to the audio file ‘Viloma pranayama Stage II’. In ‘Viloma pranayama stage II’, the inhalation is deep and the exhalation is interrupted. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the…
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10.05 Breathing - The inhalation is interrupted and the exhalation is deep (Viloma pranayama Stage I)
7:14
7:14
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Viloma pranayama Stage I You listen to the audio file ‘Viloma pranayama Stage I’. In ‘Viloma pranayama stage I’, the inhalation is interrupted and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets folded each to support the back and the he…
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10.04 Breathing - The art of both inhalation and exhalation (Ujjayi pranayama IV)
6:09
6:09
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Ujjayi pranayama IV You listen to the audio file ‘Ujjayi pranayama IV’. In this type of pranayama you learn the art of both inhalation and exhalation. In ‘Ujjayi pranayama IV’, the inhalation and exhalation are deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blank…
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10.03 Breathing - The art of inhalation (Ujjayi pranayama III)
5:48
5:48
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Ujjayi pranayama III You listen to the audio file ‘Ujjayi pranayama III’. In this type of pranayama you learn the art of inhalation. In ‘Ujjayi pranayama III’, the inhalation is deep and the exhalation is normal. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in savasana or with two blankets …
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10.02 Breathing - The nerves are soothed and the brain is calmed. The art of exhalation (Ujjayi Pranayama II)
5:46
5:46
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Ujjayi pranayama II You listen to the audio file ‘Ujjayi pranayama II’. In this type of pranayama you learn the art of exhalation. The nerves are soothed and the brain is calmed. In ‘Ujjayi pranayama II’, the inhalation is normal and the exhalation is deep. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under th…
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10.01 Breathing - Be alert and have an even and rhythmic breathing (Ujjayi Pranayama I)
6:31
6:31
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Ujjayi pranayama I You listen to the audio file ‘Ujjayi pranayama I’. In this type of pranayama you learn to be alert and have an even and rhythmic breathing. In ‘Ujjayi pranayama I’, the inhalation and exhalation are normal, soft and slow. Before you start the breathing exercise, lie flat down on a yoga mat with a blanket under the head like in sa…
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Pranayama - Breathing (intro) You listen to a series of audio files called ‘pranayama’. Pranayama means ‘control of the breath’ in Sanskrit. This is the art of yoga breathing – consisting of the regulation and refinement of the inhalation, exhalation and retention of breath. The breath and the mind are closely linked. Usually the state of the mind …
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09. Yoga - Savasana - Relax your mind and body
6:04
6:04
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'Savasana means 'corpus' in Sanskrit. By keeping both body and mind still while being fully aware, you learn to relax. Your conscious relaxation invigorates and refreshes both body and mind. It can help you to be more aware of your thoughts, feelings and actions. And it is very practical to be able to master in meetings - especially under pressure.…
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08. Yoga - Tadasana - Stand strong like a mountain
1:18
1:18
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'Tadasana' means 'mountain' in Sanskrit. A mountain stands safe and upright and does not topple in stormy weather. You listen to the audio file ‘tadasana’ which means mountain in Sanskrit. Stand erect with your feet together. Spread your toes flat on the floor. Ensure you distribute your body weight evenly on your toes and heels so you are well gro…
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07. Weekend reflection - Overview and clear direction
5:10
5:10
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Weekend: Overview and direction This is a reflection for your weekend and days off, when you want to make a deeper reflection about your life and situation. (The questions start 2.31 minutes into the audio file.) Every day you get more time. You do that all your life. Your life is like a never-ending source that keeps sending more time to you. This…
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06. On the Way Home Reflection - Leave your worries at work
9:14
9:14
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On the way home: Come home without worries This is a reflection and a visualisation to help you come home without your professional worries. Leaving your job-related worries at work helps you be present and happier when you get home. The time between work and home is like a bridge from your professional role to your private role. It's your choice w…
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05. Reflection between Meetings - Prepare for the difficult conversation
4:09
4:09
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Between meetings: Prepare for the difficult conversation Difficult conversations worry many people. You do not know the outcome of the conversation, and chances that you will hurt another person, or be hurt yourself, are high. (The questions for reflection start 1.22 minutes into the audio file.) But you are in a workplace with different types of p…
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04. Fast reflection between meetings: Enter your next meeting with curiosity and overview
2:30
2:30
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Between meetings - Fast reflection: Start your next meeting well - with curiosity and overview Welcome to reflection on the go with 3 quick questions for entering your next meeting with curiosity and overview. The first seconds of every meeting can be crucial for the outcome of the entire meeting. Therefore, it is a good idea to choose your appeara…
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03. Reflection between meetings - Enter your meeting with curiosity and overview
8:30
8:30
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Reflection Between Meetings: Enter the meeting with curiosity and overview This where you get concrete help to reflect between your meetings during the day. I invite you to investigate 3 feelings in this audio-reflection. The one you have right now - before the meeting. Then the feeling you need during the meeting to meet your role and reach your g…
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02. Reflection between meetings - Be deliberate calm when you want
4:31
4:31
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Reflection between meetings. Be deliberate calm when you want This is where you get concrete help to reflect between your meetings during the day. Being able to switch to a calm state is an important tool to master, e.g. when you are in meetings and need your executive functions. You use your executive functions to control your behaviour under pres…
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Good morning and welcome to reflection on the go. This is your morning reflection, and you can use it at home to make a good start of your day, or you can use it at work just before you start working, or you can listen to it on the way to work. When you own the morning, you own the day. Therefore, your thoughts on the way to work are extremely impo…
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