Many remarkable leaders, business people, scientists, and strategists ­(George Washington, Albert Einstein, Thomas Edison, Benjamin Franklin, Elon Musk, or Steve Jobs, to name a few) ­changed the world because of their vision and knowing how to tap into their creative minds.

We can’t purchase, borrow, or force creativity upon ourselves. Still, we can develop and stimulate it with various techniques and practices. These techniques are designed to relax our bodies, bring clarity to our minds, and connect us to our souls where creativity lives. My favorite is mindful movement, also known as yoga.

Yoga has been around for about 5,000 years. It originated in India, where monks, Vedic priests, and warriors practiced yoga for physical and mental strength and religious rituals. Yoga found its way to the West in the late 19th century and recently became a popular form of exercise, meditation in motion, and relaxation technique. It serves men and women, young and old, healthy and ill, rich and poor, and anyone looking for inspiration to improve various aspects of their lives.

Yoga has many applications. As a yoga teacher and a writer, I have discovered that yoga can help writers snap out of writer’s block and get back into the flow. The main elements in every yoga practice—postures (asanas), slow breathing, and noticing sensations in the body—bring us to the present moment, unclutter our minds, release tension from our bodies, and allow us to hear the subtle voice we need to write and create.

Among eighty-four poses, I find several that work best when I feel stuck looking at a blank page and am waiting for the words to appear on my computer screen. I invite you to try the poses below (individually or as a sequence) and practice them daily or when you need the energy and creativity to flow.

1. Mountain Pose (Tadasana)

This pose is considered the fundamental yoga pose and the basic standing pose. We all do it daily, but we might not always know that we are standing in Mountain Pose. Paying attention to the details such as alignment, breath, and standing tall, make this pose powerful and effective for physical and mental strength.

Cues for this yoga pose: 

Stand up tall with feet at hip-distance apart, arms and shoulders down, chin retracted and the crown of the head reaching up. Feel the ground under your feet and notice your breath slowing down; expend your body on the inhalation and release tension on the exhalation. With each breath, lengthen your spine and become taller and more focused. Picture your favorite mountain—tall, powerful, peaceful, and inspiring—and become that mountain.

2. Cat/Cow (Marjaryasana/Bitilasana)

These two poses are usually practiced together. They create a flow while moving from one pose to the other with slow and rhythmic breathing. This flow is terrific for anyone who sits for a long time (hello writers!) and puts pressure on the spine and compromises their posture.

Cues for this yoga pose: 

Come to all fours and place your hands under your shoulders and your knees under your hips. Inhale and lift the sitting bones, arch the spine, bring your chest forward, and lift your head; exhale, curl your tailbone, round your spine, and relax your head down. Move through this Cat and Cow sequence several times, then return to a straight, neutral spine. Take a few more breaths and feel the energy flow.

3. Downward Facing Dog (Adho Mukha Svanasana)

This pose, also known as Down Dog, is considered an inversion where the head is below the heart, and more blood and oxygen reach the brain. Improved circulation, lengthening, stretching the entire body, and being in an upside-down position can make a shift from being stuck to having the creative juices flow.

Cues for this yoga pose: 

Come onto all fours, then lift your knees and hips. Keep your hips high and your heels as close to the ground as possible. Press the front of your upper body towards the front of your legs, creating a sharp, inverted “V” shape. Let your head be heavy and your facial muscles relaxed. Breathe slowly. 

If your body is asking for you to move, stay in the inverted “V” shape and “walk your dog” by bending one knee at the time and reaching with the opposite heel of your foot toward the ground. Listen to your body and move with your breath.

4. Cobra (Bhujangasana)

Cobra pose stretches the chest muscles and allows the lungs and the heart to work better. When we breathe deeper and when our heart muscle has more space, we feel more energized, motivated, and inspired.

Cues for this yoga pose: 

Start by lying down on your belly, hands by your shoulders. Inhale, hug the elbows in, lengthen your spine by reaching the crown of your head forward, and peel your head, shoulders, chest, ribcage, and your belly off the floor. Exhale, slowly lower your ribcage, chest and head down to the ground. 

Repeat three to five times with at least one breath between the postures. On the last one, hold the pose for three long breaths before you come back down to the floor, then rest for several breaths.

5. Legs up the Wall (Viparita Karani)

This restorative pose doesn’t require much strength or flexibility, standing up or stretching. Its focus is on resting, grounding, and rejuvenating. Some days we need just that, and that’s when Legs up the Wall can make a difference.

Cues for this yoga pose:

Sit on the floor sideways with one hip near a wall.  Swing your legs up the wall while you slowly bring your back down to the floor (use your hands and forearms to recline). It is a bit tricky to bring the legs to the wall if you are doing it the first time. If you decide that you don’t like this version, you can still do this pose with your knees bent and your lower legs on a chair or a bed. Have your back relaxed on the floor, arms along your body, and the back of your head resting comfortably on the floor or a folded blanket (or a small pillow).  

A good amount of time to spend in this pose is 5-15 minutes.

These yoga poses are easy but very effective. They can positively influence health, wellbeing, and creative success. They might even spark curiosity and open the door to a new lifestyle that can lead to the life we want and the creativity we desire. It all starts with a single pose, deep breath, and conscious experience of being in the present moment. Let’s do it! 

Urszula Bunting turned her struggles into the passion and calling in the search for answers to many of her life’s challenging questions. She became a Registered Yoga Teacher, National Board-Certified Health and Wellness Coach, and health and wellness writer. She is a self-published author of Finding Your Yoga; Essential Guide of a Healthy Lifestyle with Yoga and Ayurveda and a founder of UB Well, LLC. She has been featured in The Times-Call, the Longmont Leader, The NAJIT Observer, the Colorado Shoutout, and Yoga Journal. For more information, please visit Urszula’s website at www.ubwell4life.com.

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So how can we write with purpose and focus even when the cat is chewing the plants or we’re anxious about an upcoming deadline? One answer is to create a more mindful writing practice. Becoming mindful of your goals or desire to write, can help make each time you sit down fulfilling and productive. Here are five ways to create a more mindful writing practice.

1. Set an intention

If you want to reach a specific goal during your next writing session, consider setting an intention. This shouldn’t be a multi-step or long-term goal like finishing your novel. Instead, scale it to the time you’ve allotted for writing. For example, if you have two hours available, you could set an intention to write 2,000 words or work through a complex love scene.

Once you have your intention, write it down on a sticky note or notepad and place it within view. You can also turn your intention into a spoken affirmation and repeat it several times before or during your writing. Displaying or speaking your intention directs your energy into one achievable goal, giving you clarity and purpose as you write.

2. Light a candle

Lighting a candle before your writing session is an excellent way to establish a writing routine. Routines provide structure, help build good habits, and reinforce goals. We often think of routines as the boring, mandatory things we need to complete for a successful life. However, even something as simple and fun as lighting a candle can be a routine.

Use the candle to align your focus on writing. As you light it, think about why you’re there and what you want to accomplish. Remind yourself that any chores or obligations can wait. When I use this method, I imagine that no other distractions can enter my space while the candle is lit. It’s like a spell that can’t be broken until I extinguish the flame. After performing this a few times, you’ll associate the lighting and scent of a candle with a productive writing session.

3. Breathing or grounding exercises

Breathing and grounding exercises are a large part of yoga practices. These exercises enhance your yoga practice by bringing awareness to your physical body and centering your attention on the present. They can also create a more mindful writing discipline.

There are a variety of breathing exercises out there and Google will give you hundreds of hits. Some are rooted in yoga or meditation practices and others are mental health focused. If you’re stuck on which breathing exercise to try, a common one is to inhale for a count of 5 and then exhale for 5. You don’t need to time yourself as the goal is not to be exact, but to regulate your breathing so you’re inhaling and exhaling at a similar rate.

You could also try a grounding exercise which is another common practice in yoga. With grounding exercises, you physically connect with the earth and explore any sensations in your body. My favorite grounding method is to lie on the floor and feel the length of my body connecting to the earth. If laying down is uncomfortable, you can also ground yourself by sitting in a chair and concentrating on your feet touching the floor.

You can also combine both techniques for a powerful experience. No matter which exercise you choose, or which variation you choose, these options can help you focus on the present. Which you can then channel into your writing session.

4.  Free write or draw

This one may seem strange—writing before you write to help you write? But free writing or free association writing is a great way to clear your mind. This process allows you to get everything in your head onto the page and then set it aside until later. And the best part? You already have the tools in front of you!

With your preferred writing tools, spend ten to fifteen minutes writing or typing anything that comes into your mind. Don’t worry about spelling, grammar, or coherence. When I free write, I’ll sometimes create a bullet point list of all the “to-dos” zipping around my head. Afterwards, I give myself permission to block them out until later. Since they’re already on paper, there’s no reason to worry that I’ll forget.

You can also use this time to free draw. Without judgement, draw on the page for ten to fifteen minutes. Grab markers, pencils, paints, chalk, or anything you want! For double the fun, combine free writing with free drawing to create a unique experience.

There is no wrong way to free write or draw. A pro tip though—use the timer on your phone to notify you when the ten to fifteen minutes is up. This way you’re not interrupting your writing or drawing to check the time. Once your time is up, place your writing or drawing to the side and remind yourself that any of the thoughts on the page can wait until you’re done writing.

5.  Grab your favorite beverage

Similar to lighting a candle, grabbing your favorite beverage before a writing session establishes a routine for yourself. Making your favorite tea, coffee, or other beverage helps you associate the act with preparing to write.

As you’re making the drink or sitting down to take the first sip, remind yourself that this is your time to write. You’ve carved out this time for yourself and it’s an opportunity to develop your craft. Try thinking of the beverage as the bell that starts a race. Once it chimes, direct all of your attention on the task at hand.

No matter which activity you choose, the most important thing to remember is the time you set aside is for your writing. Any other thought, obligation, or concern can wait until you’re done. This is your time to enhance your craft and progress on projects. Focusing your attention on the moment or setting a routine can help you achieve a more fulfilling and productive practice. Because if there’s one thing writers love, it’s getting words on the page.

Ginnye Lynn Cubel is a writer, podcast host, and coffee enthusiast. She is passionate about teaching creative writing to kids and volunteers with local organizations. Ginnye is working on her first novel Ophelium, a dark and magical take on the story of Ophelia and the repercussions of insanity. You can follow along on her website or on Twitter and Instagram.

The post #5onFri: Five Tips for a Mindful Writing Practice appeared first on DIY MFA.

1) Tapping

I start class with this warm up and use it when feeling fatigued from hours staring at a screen. When your thoughts are scattered so is your energy. Tapping gathers energy to your body, reduces mental stress and fatigue, opens up stagnant energy which registers as tension (headaches, neck strain, etc.), and relaxes your brain.

To begin a writing session, clap your hands a few times. Use the fingertips of your right hand to lightly tap your left arm. With your left palm facing down, tap in rhythm (about three taps per second) from your shoulder down to your hand, then back up to your shoulder. Repeat with your left thumb pointing up, then with your left palm facing down. Switch hands, using the fingertips of your left hand to tap your right arm. Finish by clapping a few times.

At the end of a writing session, use your fingertips to lightly tap your head, working up from the base of your neck to the top of your head, down the sides to your temples, and across your forehead. Finish by brushing your palms from the top of your head, across your shoulders, then down your shoulders three times, “sweeping” away tired energy.

2) Stretches

I use this five-minute stretching routine when tension creeps into my shoulders and my thought process slows down.

Bounce your shoulders for a few seconds. Rotate your shoulders backwards four times, then forwards four times.

With your arms extended to the side, rotate your wrists slowly four times in one direction, then in the opposite direction.

Stand with your feet together. Interlace your hands in front of your belly, palms facing up. Slowly breathe in and lift your palms to the ceiling, rotating your hands outward until they again face up above your head. Stay there a moment, pressing your hands up and your feet into the ground. Slowly breathe out as you lower your hands. Repeat two more times.

3) Breathing with hand movements

Whenever I get stuck in a writing project, I use this to synchronize mind and body. The pace of breathing and thinking are connected. When your thoughts ramp up it’s time for a breathing break. This breathing relaxes your nervous system and frees you from over thinking.

Sitting or standing, close your eyes. Focusing on your belly, breathe in slowly, expanding your belly, then breathe out slowly, relaxing your belly. Repeat for several breaths. Now lift your hands so they are at waist level, palms up. Breathe in slowly, lifting up your hands at the same pace as your breathing, up to shoulder level. Stay there a moment, then slowly lower your hands back to your waist as you breathe out. Repeat five times.

Lower your hands and bring them close together in front of your belly, facing your palms without touching. Breathe in slowly, pulling your hands apart to a comfortable distance. Stay there a moment, then slowly breathe out, bringing your hands close. Repeat five times.

I recommend listening to instrumental music during this exercise because it keeps your breathing at a slow pace, tracks time without looking at a clock, and transports you to another place.

4) Singing

My writing schedule includes singing breaks. When writing, your shoulder muscles tense up over time. Writing flows from your brain, down your shoulder, and out your fingertips. When those muscles tense up, that energy flow is disrupted and so is your creative process.

Singing expands your chest, opens your shoulders, increases oxygen circulation, and engages different parts of your brain.

Have fun with this! Try singing songs from the setting of your book.

5) Tree Posture

My favorite posture creates the proper energy balance of a cool head, warm hands and feet. With a cool head, your thinking is clear and focused. All energy is concentrated on the present moment which reduces “shiny object syndrome.”

It also increases circulation and releases tension from your back and legs when you have been sitting for too long.

This is best done standing, though you can sit in a chair. Stand with your feet shoulder width apart (if you are sitting, keep your feet flat on the floor). Bend your knees as you are able. Press your palms together in front of your heart, as in prayer. Relax your neck and shoulders, keeping your chin level. Close your eyes. Breathe in slowly, expanding your belly, then breathe out slowly, sending all energy to your legs, the trunk of your tree. Continue this process for two-three minutes, focusing only on your breathing in the present moment.

Take a break once during every hour of sitting, using one of these techniques. You will feel refreshed and refueled with creative energy!

Ambre Dawn Leffler is an author, gardener, designer, lover of trees, and weather geek. She writes about vegetables, seasons, the interconnections of mind/body, and the environment. Learn more about her work in harmonious living at her website ambredawnleffler.com and on twitter @AmbreDLeffler.

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