Category: Wellness

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How Practicing Gratitude Can Help Change Your Negative Emotions

People who practice gratitude have more positive emotions. Gratitude teaches us to appreciate the value of people, places, food, and even materialistic things. We are less likely to take things for granted. People who have high levels of gratitude have low levels of resentment and envy. This is because you cannot feel envious and grateful at the same time. Those whom are grateful for what they have, can’t resent someone else for having something that they do not. They are both different ways of relating to the world. Keeping a gratitude journal can help bring out these positive feelings. Each day write down three to five things that you are grateful for. Examples may include simple things in life or something more specific. Please feel free to review the below.

Broad Gratitude Affirmations:

  1. Thank you for this new day
  2. I’m filled with happiness and gratitude
  3. I’m grateful for another chance to live my life
  4. I’m thankful simply for being alive
  5. I’m grateful for who I am and for what I have
  6. Today I will have an attitude of gratitude
  7. Thank you for the blessings this day will bring

Specific Gratitude Affirmations: Listed below are things that I am grateful for that happened to me lately to show examples. Your own affirmations can seriously be anything and as simple as a cup of coffee, but make sure that they are detailed and specific. Why are you grateful for your cup of coffee? How does it taste? How does it make you feel? How does this cup of coffee add value to your life?

  1. I am grateful for my sister, Sarah Bonner, in that she made me a delicious dinner last night. We got to indulge in a juicy steak, mashed potatoes, and string beans. She added delicious condiments that complimented the meal so well.
  2. I am grateful for my dog Koby, in that he lights up life. He is a ball of joy and I enjoy spending time with him.
  3. I am grateful for my best friend Dakota for paying for everyone’s meal two nights ago at Buffalo Wild Wings. I ordered chicken wings and a margarita on the rocks with salt. It truly was the best margarita of my life!

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6 Tips for Manifesting Your Future

Manifestation Blog Post

What is Manifestation? Manifestation is where your thoughts and energy can create your reality. It is not only believing in yourself, but also in what you want out of life and knowing that you can accomplish it. Once it is real in your head then it is more likely to become real in the physical. Manifestation is claiming your future as yours. The catch is you have to take action everyday.

What is a Vision Board? A vision board is printing out a bunch of photos of things that you want in your future, places you want to go, or who you want to become and putting them together in a collage. Once you see it printed, it will more likely happen for you in your future. For example, you can print out the word ‘positivity’ if you want to lead a more positive life or you can print out a place you want to visit like Greece.

1. Always stay positive! How are you ever supposed to get what you want in life if you are acting like negative Nancy? Well, it simply will not work. If you say things to yourself like, “I know that I can do this, as I simply have it within me… I am great at what I do… I will take action everyday towards what I want… ” then you will more than likely get to your goal, however if you say things like, “I suck… I am not good at anything… I simply cannot do that… or I do not have it within me…” well, you probably won’t end up having it within you and will not take action. Stay positive in your mind. What you think, you become.

2. Say it like it’s already done! If you want to lose weight than you must say it as if you had already lost the weight whether or not, you have. Say things that you have not yet done in order to get to that goal and you’ll more likely take action towards what you want. “I am so fit, as I work out twice a week and run a mile every other day. I am so healthy; in that I drink four to eight glasses of water a day. I am so in shape, as I had fruit for breakfast, and I ate a super healthy salad for lunch.” These statements will help you lose weight, even if you have not done these things yet. Since you have said them out loud, you are now more likely to do them in the future.

3. Do not spend time thinking about anything opposite to what you want. Do not think for a second that you are not worthy of getting what you want. Kind words to speak to yourself include “I deserve to have it all, I am worthy of finding love, XYZ…” versus “I do not deserve to find love” Since you believe you do deserve to find love, it will more likely happen for you. It is all in your head.

4. Meditate on what you want. Breathe in and repeat, “I am beautiful, I am kind, I am successful, I am giving, I am caring, I am clean, XYZ…” whoever you want to become and breathe out the opposite of who you want to be.

5.See it, smell it, feel it, hear it. Create a vision board and repeat out loud whatever it is that you want! Vision boards are an excellent way of seeing what you want prior to it becoming true. Both of these will help.

6. If it’s real in your brain, it will be real in the physical. If you believe in something, then you are more likely to take action. Once you take action everyday towards what you want it will more than likely happen for you.

Stay positive as you manifest your future because you deserve to have it all! Please feel free to comment below if you meditate on what you want or practice any of the tips I have listed above. I would love to hear about your experience!

XOXO,

Ashley

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38 Lists to Make When Life Gets Overwhelming

38 Lists to Make When Life Gets Overwhelming

Making a list will help you focus and actually get things done. Crossing off items off of your to do list will stimulate a release of dopamine. Dopamine is what allows you the emotion of accomplishing a task. It is a good feeling that can help you feel motivated and keep you productive. I have always loved writing lists since I was a teenager and had fun making them. I would write things down that I didn’t necessarily need to get done like my bucket list to my favorite movies that I had watched or books that I had read. As I grew older, I continued to make them, as it helped with important tasks that I needed to complete for school, work, and even choirs that I had to do around the house. Benefits of writing lists include getting completely organized and decreasing clutter in your mind. It can dig yourself out of a procrastination loop. Lists can help you deal with life when it gets overwhelming because it does. It has even helped me manage anxiety when they have threatened to overcome me.

Listed below are lists you can make that can help you get organized. Some are even just for fun!

  1. Things that inspire you
  2. Things that make you happy
  3. Things you are grateful for
  4. Your priorities (Life, this year, this month, this week, today)
  5. Key dates- Birthday’s, Appointments
  6. Your to-do list for the day
  7. Hobbies you want to take up
  8. Classes or Activities that you are currently enrolling in
  9. Words of wisdom for when times get tough
  10. Your favorite movies, songs, books, TV shows
  11. Your happiest memories- so far
  12. Your bucket list
  13. Places to visit
  14. Bills to pay and due dates
  15. Things you have accomplished in your life so far
  16. Books to read, movies to watch
  17. Your goals (short term and long term)
  18. Actions that you need to take to get to your short term goals
  19. Self Care Ideas (Yoga, Stretch, Exercise, Walking, Healthy eating, Meditating)
  20. List things to throw out, keep, or giveaway
  21. Restaurants to try
  22. Things you want to learn
  23. Shopping List (Groceries, Clothing, Necessities, Cleaning supplies, etc.)
  24. Gift Ideas
  25. What are your values and why?
  26. Your favorite places you have been to thus far
  27. Birthday Wish List
  28. Plans for the day, week, weekend, month, and upcoming holidays
  29. Who are your favorite people in the world and why?
  30. Things you love about yourself
  31. Things you love about someone else
  32. Outfits that you will wear for the week
  33. What do you need to do at work tomorrow? This week? This month?
  34. Recipes to try
  35. Quotes that inspire you
  36. Write down your valuable possessions
  37. Things you cannot live without
  38. Choirs to do (Laundry, Dishes, Cleaning)
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4 Reasons to Start a Journal

4 Reasons to Start a Journal

Having a journal can help you have a better connection with your values, emotions, goals, and dreams. Journaling what you believe in, why you believe it, how you feel, and what your goals are can help you be more clear about life in the present moment, what you want out of the future, and give you a deeper understanding of yourself and the relationships around you. This is because you must sort through the mental clutter and provide details on why you do what you do and feel what you feel.

Listed below are four reasons why you should start a journal today!

  1. Learn from past mistakes. Do you ever feel like you are just passing through life and have nothing to prove that it even happened? Did you achieve something? Who knows. What you do know is that you do not want to make the same mistakes. Our lives are full of knowledge and insight and the most recent events in our lives contain the most useful hidden gems of them all. How do we get those lessons? The answer is simple. Journal writing. This simple practice can not only help you learn from past mistakes, but it will improve your mental clarity.
  2. See the bigger picture. Writing about our experiences offers the ability to see the bigger picture of our lives and what we want out of it. It will help us get clear on our priorities in life.
  3. Therapy. Writing can help bring yourself out of a bad place and acts as our own therapist as you can vent about your emotions.
  4. Goal Setting and Achieving. Lastly, you can even get clear on what you want out of life this month, the next six months, and even in five years. Journal writing can help you figure out what your goals are and make a plan to achieve them.

Other reasons…

  • See the bigger picture of our lives
  • See what you have accomplished big or small on a day to day basis
  • Learn from past mistakes
  • Increased productivity
  • Improved Insight and understanding
  • Increased self-awareness
  • Track overall development
  • More gratitude and appreciation for the little things
  • Clarity and focus
  • Better mental health
  • Increased mindfulness
  • More likely to set, chase and achieve goals
  • Strengthened willpower
  • Boosts confidence
  • Improves your mood

Where to start? Do you need inspiration? Attached are a list of things to write about.

For example, you may structure your journal like this:

  • What am I grateful for today? (Give 5 meaningful examples)
  • What are the top 3 tasks I need to accomplish today?
  • What goals am I currently working towards? Setting SMART goals are an great way to achieve them. They have to be specific, measurable, achievable, realistic, and time oriented.
  • How do I want to better myself today?
  • To do lists (Fun Fact: Crossing off items off of your to do list will help stimulate a release of dopamine. Dopamine is what allows you the emotion of accomplishing a task. It is a good feeling that can help you feel motivated and keep you productive.
  • 1 Positive thing that has happened to you today
  • 1 Thing you are looking forward to
  • State your purpose and mission
  • Affirmations ( I am fully confident and secure in myself. I am beaming with confidence and self-assurance. I don’t let my insecurities prevent me from reaching my goals.)
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16 Ways to Grow as a Person

The goal in life is to be a good listener, help others, and have respect for one another.

  1. Be a good listener– Listen with all of your attention. Practice to not give opinion or advice unless asked. When you are in a disagreement with someone it is important to hear them out fully. This helps get a better understanding of where they are coming from, what is happening in their mind, and what the other person is going through and feeling.
  2. Don’t make excuses- Learn from your mistakes and own them. Pointing fingers at someone else for your own failures will lead you to no mans land. We all make mistakes and it is okay. This means that you are trying. If you keep on trying one day you will be successful.
  3. Help Others- Helping others is one of the best ways to become a better human. Sometimes it is important to put others first and help them in times of need. Donate clothes to those who need it. Buy a homeless man a meal. Be kind. Helping someone else in a small way does big things in the field of energy surrounding us. Other ways can be as simple as holding the door for someone, helping bring in the groceries, or helping out a co-worker. A little kindness here and there goes a long way.
  4. Have Respect for Others- You do not have to agree with other people to respect them. It is okay to have different view points, for if we all thought the same what kind of world would that be? We are all different, beautiful creatures with our own thoughts and ideas. Everyone deserves respect. Ways to show respect can be as simple as cleaning up after yourself, saying thank you, and throwing your trash in the garbage. If you just washed your kitchen floor and someone walked in and left mud all over it you would feel disrespected? Yes. Be respectful in both public and private places and treat them like your own.
  5. Educate yourself. If there is something going on in news outlets that you simply do not understand, learn about it! Watch news from sources that are not biased to the opinion you yourself hold. Look for sources telling the other side of the argument. Every single one of us is connected through energy. We are all different people whom consume different religions, races, and cultures. Strive to be unbiased and you will then be a good human.
  6. Forgive- Letting go of your angry thoughts and resentment will help you grow into a stronger person. Forgiveness can be challenging, but it will lead to inner peace and can help set you free.
  7. Stand your ground- This is to brace oneself and maintain one’s position during or when anticipating an attack.
  8. Figure out what you like- Find out what you are passionate about, what you can’t stop doing, and what it is that you are excited to do on the daily. I have found joy as a child in dance, and as I grew in choreography. Now I am interested in running and taking yoga classes. However, I am 100% sure diving into dance would make me the happiest person in the world. Happy people can only make others happy.
  9. Let new people into your life- We build up walls to keep ourselves safe, to prevent our hearts from being broken, and to keep our trust from being violated, However, the walls we put up to eliminate things from happening can cause us to block out potential relationships that may bring joy to our lives. Confront your past and learn from your mistakes. Don’t keep letting the same kind of person into your life and don’t make the same mistakes that have led to your relationships failure. Our past shapes us, but it does not define us. No one is perfect and sometimes you need to be forgiving of their downfalls. Don’t be afraid to tell your loved ones how you feel.
  10. Don’t be afraid to be yourself- When you accept yourself as the unique individual that you are, you stop trying to hide aspects of yourself for which you feel irrational shame. You stop feeling guilty for things that were beyond your control. When you start feeling the freedom and joy of being yourself, you will not feel the need to go back to caring what other people think of you. You’ll than not only find people that you are compatible with, but you will take control of your own life. You’ll start manifesting your own vision in the external world. Once you start living in accordance with your true desires, it is logical that you will then start attracting people who are compatible with your true self. You will start to understand the value of your unique contribution and you’ll cease to sell yourself short.
  11. Discover new things- Trying new things can be undoubtedly daunting and the act of leaving our comfort zone puts us in a vulnerable position with an onslaught of questions running through our heads. Too often we let fear stop us, but pushing ourselves out of our comfort zones is actually good for us.
  12. Keep people in your life that you need- People need people. It is as simple as that. Keep the good and faithful ones around. Communication and honesty is key to a good relationship. Get close to the friend that actually hears you. Stay close to motivated dreamers, optimism, and the no-judgment zone. Stay near people who are happy for you when you achieve a goal and when you fail, they will encourage you to get back up and take a different approach. You do not need a condescending person in your life, who puts you below themselves. Stay away from people who gossip and jealous people. Stay away from those who are not happy for your achievements. Stay away from toxic, negative people.
  13. Take responsibility for your actions- Mistakes happen. Own them. Move on! This means that accepting your own actions may have led you to the situation you’re in now, whether you like it or not. It also means celebrating yourself when you have done something great. Be proud of yourself when you succeed at something. By realizing that you are in charge of your own life, you will then find it easier to start creating and maintaining your own happiness. You are accountable for failures as well as successes. When you take ownership if things start to go wrong, then you will step into solution mode. Accountability helps you achieve your goals and can help you succeed. It can give you motivation when things get tough.
  14. Listen to your own instincts- If something from within you is telling you that there is something wrong than it probably is. Listen to yourself because you know the answers from within. Listen to your own instincts about not only situations surrounding you, but also about your health. You know your body better than anyone else and if you feel that something is wrong, seek medical advice. Your spirit knows what is right for you. Trust your own inner guidance.
  15. Love yourself- Do you take care of your body, mind, and your needs? Here are ways that you could be showing your body and mind self-love: ((Sleeping properly, eating healthy, giving yourself time and space to understand your spirituality, exercising regularly, thanking yourself and those around you, playing when you need it, avoiding toxic influences, and reflecting upon oneself through writing down your thoughts or meditating.))
  16. Expressing Gratitude. Research suggests that gratitude may be associated with many benefits for individuals including better physical and psychological health, increased happiness and life satisfaction, and decreased materialism. If you want to be proud of yourself and who you are, take action when you say you’ll take action. How do you feel when someone says they will do something and then they don’t? They lose credibility. So build your own credibility with yourself and live with integrity. We are capable of believing in ourselves and living the best life we possibly can. The trick is you have to find what you are passionate about, what your purpose is and to appreciate what you have right now, rather than wanting things to be different.

38 TIPS FOR SELF GROWTH:

1. Do what you love
2. Find an enjoyable hobby

3. Learn from failure and success stories
4. Be ambitious
5. Find and follow your passion
6.  Be creative
7. Be practical
8. Avoid being materialistic
9. Be a good listener
10. Self help books

11. Give it your best
12.  Create powerful habits
13. Stop trying to impress

14. Become a natural leader
15. Understand work politics
16. Don’t be an open book
17. Pursue an enjoyable hobby
18. Teach others
19. Spend time with great and creative people

20. Love yourself
21. Put your health, emotions, and family first

22. Be disciplined
23. Continually improve your life
24. Get the necessary skills
Attend workshops, training sessions, and classes to get the necessary skills to take you to the next level
25. Be curious
24. Keep fit
25. Do not procrastinate
26. Rise early

27. Do volunteer jobs
28. Help people
29. Have a career plan
30. Kill the bad habits. Stop wasting time and money partying too much

31. Forgive

32. Stand your ground

33. Let new people into your life

34. Don’t be afraid to be yourself

35. Discover new things

36. Keep people in your life that you need

37. Take responsibility for your actions

38. Listen to your instincts

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12 Tips to Change Your Mood to a More Positive One

How do you change how you feel? This might seem impossible, as you might feel as though the world is ending, but it is certainly not. There are many ways to feel better about yourself and life. Some of them need work over a long period of time, however it is possible to feel less negative, more motivated, and energetic in a short period of time. Listed below are ways you can change your emotions.

  1. Go for a walk outside and spend time in nature- Exercising and being exposed to nature will instantly improve your mood. Viewing beautiful scenery reduces anger, fear, and stress. Scenic places will show an increase in positive, pleasant feelings. Exposure to nature will not only make you feel better emotionally, but it also contributes to your physical well being reducing blood pressure, heart rate, muscle tension, and even the production of stress hormones. Seriously take a walk outside. It will reduce the risk of depression.
  2. Write down what you are grateful for- Gratitude is simply taking time to think about all of the positive things in your life rather than pondering on the negatives. A very effective way to be more positive is to simply appreciate things in your life more. ((food, weather, family, friends, etc.)) Gratitude helps people feel more optimistic making us happier and aids in having and remembering good experiences throughout life. Gratitude can help deal with hardship, as you will see positive lights throughout negative experiences. It will help build stronger relationships. You will be not only be more optimistic, as I stated previously, but you’ll also feel more spiritual. All major religions espouse gratitude as virtue. Gratitude helps by reducing our tendency to compare ourselves to those with a higher social status because you will be grateful for what you have and that becomes enough and more.
  3. Go for a run or workout- The best way to add energy and have a more positive outlook to your regular day is to simply go out for a run in the forest or pump iron in the gym. Getting exercise will help you boost your mood and lift your spirit. How is this possible? Simple. By exercising, your body and brain produces hormones and neurotransmitters that have a positive impact on your mood, memory, energy levels, and sense of well-being. Some of these are known as endorphins, the body’s feel good chemicals.
  4. Listen to or watch inspirational material- Did you know? One of the best ways to start your day in a better mood is to listen or read to uplifting, successful people whom are nothing but inspirational. People who create inspirational content include Brian Tracy or Eckhart Tolle! The 7 C’s to Success with Brian Tracy: The 7 C’s to Success with Brian Tracy – YouTube
  5. Stretch- Stretching helps relieve your body of physical and mental tension. Daily stretching is a healthy habit that pays off. It improves your mood and promotes a cheerier state of mind.
  6. Breathing Exercises- Yoga incorporates meditation, stretching and breathing exercises. It is a system of holistic healthy and spiritual growth. These breathing exercises can slow the heart beat and lower or stabilize blood pressure. It can help you concentrate on slow, deep breathing which aids you in disengaging from distracting thoughts and sensations. Find a quiet, comfortable place to sit or lie down and get started.
  7. Reminisce on old photos- Looking at old photos will bring back memories that can boost your mood. Dwelling on our childhood memories and even the bittersweet kind can improve our happiness.
  8. Make weekend plans- This gives you something to look forward to, which in return can make you feel happier.
  9. Call a loved one– Calling someone that you care about or someone that cares about you will for sure improve your mood, as they will be interested in learning about what you have been up to and how you are feeling. You can talk about it or you don’t have to. They will listen and be there for you. They will make you laugh. This will improve your mood.
  10. Donate clothes– Giving is one of the best ways to improve your mood, as every time you do something for someone else you will feel better about yourself. Giving is good for your health whether it be volunteering at a soup kitchen or donating money for a specific charity. Giving will lower depression and stress-levels. Humans secrete “feel good” chemicals in our brains, such as serotonin, dopamine, and oxytocin. This is called a “helper’s high” so go out now and help someone in need.
  11. Be present- Don’t get caught up in thinking about the past or the future. The key to improving your mood is to live in the now. The tendency to get sucked into the past and the future can leave you perpetually worn out and feeling out of touch with yourself. Present moment awareness may help reduce symptoms of anxiety. Being in the present can help us deal with pain more effectively.
  12. Drink water-YES, that is correct. Water. It improves your mood and your memory. If you drink enough water during the day that is. Dehydration causes a homeostatic imbalance.
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5 Tips to Take Care of Your Mind

Our minds can be a dangerous place because we all have been through or might be going through a tough time. The best way to deal with our emotions is to stay positive. There are also several ways to keep your mind healthy, including learning how to relax and changing your scenery. Other ways to keep your mind in a positive place are to surround yourself with people who bring you in a better mood, not to label yourself, and to stop believing the lies that you tell yourself. Below are 5 tips to take care of your mind.

  1. Learn to relax– Learning how to relax can help change your negative emotions. Ways to relax are to take a yoga class, meditate, listen to calming music, and practice deep breathing exercises. These practices can help calm your mind and in return calm your body.
  2. Change of Scenery- Going somewhere new and beautiful can help put your mind in a positive space, whether it be a beach, lake, or a view at the top of a hike. It does not matter where it is as long as you are somewhere you have never been.
  3. Avoid Negative People- Surround yourself with people who build you up.
  4. Don’t Label Yourself- The best way to not label yourself are to repeat positive affirmations and practice positive self-talk. I wrote an entire blog post about positive affirmations and how repeating them will put your mind in a better space, whether you believe these positive statements or you don’t.
  5. Stop Believing the Lies You Tell Yourself -The more you say negative, false statements about yourself, the more you believe them. So once you change your thoughts, you can then put yourself in a more positive light. Not all of your thoughts that come to mind are true.
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The Truth About Motivation

The Truth About Motivation

Looking for motivation? Same, always. However, sometimes in the wrong places… self-help books, therapy, podcasts, blog posts etc. Simply just looking for someone to give us the secret, but through all the research that I have done, I have realized that it truly comes from within you.

The Problem: Motivation feels inconsistent, as sometimes we might be fully motivated to achieve our goals or start something new, and other times we do not at all.

The Answer: You simply do not find it when needed, you manufacture it. Stop waiting for motivation, for that is the easy way out. Instead, listed is a plan that I have created to get you going.

1. PRIORITY.

If you want to start something new, for example, to start practicing yoga or running, than make it the most important task. Set a day and time to practice yoga or go for a run once per week to begin. Make this time non-negotiable and just DO IT. Make it a priority by sacrificing other activities, waking up earlier, or having dinner later if needed. People who end up getting things done, DO NOT wait for motivation to randomly kick in, they set a habit and do not deviate from it because their WHY is strong.

2. WHY.

As I stated previously, finding your why is essential. Why do you want to start doing yoga, running, or eating healthier foods? What is the purpose? If your WHY is weak, it will never stick and you will get back into your old habits of binge eating or over-eating. These are just examples, of course. I am a binge eater so that is why I said that. I have to work really hard not to over-eat and sometimes, I’ll be honest, I do end up over-eating, but I always go back to my WHY. And it seriously HELPS! So, I encourage you to dig a bit deeper and ask yourself why you want to do what you say you want to do. If the answer is guilt or someone’s input, it will not last.
The answer has to come from within you, not based on other’s AT ALL! You seriously have to WANT it. Not for someone else, but for YOU.
All I am saying is, your reasons have to be real and matter to you, not just in this moment, but long term.

3. INTEGRATE.

Once you have committed to making something a habit, now integrate it into your life more flexibly. Did you realize one time would work better over another? Accommodate yourself when you can depend on your own accountability.

4. ACCOUNTABILITY.

Hold yourself accountable, and if you cannot, than find someone to help you. Find a friend who can nudge you when you do not have the energy. Set rewards for yourself along the way, so that you feel the accomplishment in a tangible way.
Whatever you have to do to manufacture that motivation, do it. What is your go-to method for getting things done? Mine is a STRONG why!

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Meditation Tips and Techniques

 

What is Meditation?

Meditation is the practice of focusing one’s mind on a particular object, thought, or activity. This practice is used to help train your attention and awareness. The goal is to achieve a mentally clear and emotionally calm, stable state.

 

Benefits:

  • Reduces Stress
  • Controls Anxiety
  • Enhances Self-Awareness
  • Lengthens Attention Span
  • May Reduce Age-Related Memory Loss
  • Can Generate Kindness
  • May Help Fight Addictions

What is Self Awareness?

Self awareness is an awareness of one’s own personality, individuality, character, feelings, motives, and desires.

Tips During Meditation:

1. Notice the rising and falling sensation your breathe creates in the body.

2. Get comfortable with discomfort. People who meditate often times experience negative emotions. Emotions like anxiety or restlessness might occur while practicing. Rather than trying to resist these emotions, give them your full attention and allow them to come and go. Over time the mind learns to recognize these emotions, but will essentially learn to not getting caught up in negative patterns of thought. This is a skill that can be enormously beneficial not only during meditation, but also in daily life.

3. Take mindfulness with you. Form a clear idea of what you will do next before you finish your practice. Whatever the activity, try to carry mindfulness with you into the next task and essentially throughout the rest of your day.

What is Mindfulness?

Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment, which one develops through the practice of meditation.

Tips After Meditation:

1. Post meditating, take a moment to notice how you feel physically, emotionally, and mentally. Are you more calm? Does your mind feel more clear? Are you more focused? Soon, you will understand and establish a connection between your meditation practice and how you feel. This will be a positive connection. Meaning, you will notice that you will feel better post mediation.

2. Remind yourself of the benefits of meditation (Reducing stress and anxiety)

3. If you decide not to meditate one day, record your excuses, as for why you have not.

4. Try to get a friend to start meditating, too. An accountability partner can help motivate you for future practice.

5. Understand that meditation takes progress. Mediation isn’t something we ever expect to master or excel at; rather, it’s a life-long skill we are constantly working on day by day.

Types of Meditation:

  1. Loving-Kindness Meditation- Goal is to cultivate an attitude of love and kindness. This type focuses on sending messages of loving kindness to the world, specific people, or to their loved one. The purpose is to promote feelings of compassion and love, both for others and oneself. It can help those who are affected by anger, frustration, and resentment. The effects are incredible, as this type of meditation can increase positive emotions and can lead to reduced depression, anxiety, and PTSD.
  2. Mindfulness Meditation- Mindfulness is a form of meditation that urges practitioners to remain aware and present in the moment versus dwelling on the past or dreading the future. Mindfulness encourages awareness of a person’s existing surroundings. It can be done anywhere, while in line at the grocery store, for example, a person might calmly notice their surroundings including sights, sounds, and smells that they experience. This can improve focus, memory, and relationship satisfaction.
  3. Body Scan Meditation- This type of meditation encourages people to scan their bodies for areas of tension. The goal is to notice tension and to allow it to release. Some forms require people to tense and then relax their muscles. This may help with chronic pain and sleep.
  4. Breath Awareness Meditation- This type of meditation encourages mindful breathing. Breathe in and out slowly and the purpose is to focus only on breathing.
  5. Kundalini Yoga- This type of meditation blends movements with deep breathing and mantras. This is done in yoga class.
  6. Zen Meditation- This type of meditation is a part of Buddhist practice. The goal is to find a comfortable position and to focus on breathing while mindfully observing one’s thoughts without judgement. This is a form of mindfulness meditation, but requires more discipline and practice.
  7. Transcendental Meditation- This type is where practitioners remain seated and breathe slowly. The goal is to rise above the person’s current state of being. This focuses on a mantra or repeated words.  A practitioner might decide to speak “I am not afraid of public speaking”, while meditating.

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How to Nourish Your Mind, Body, Heart, and Soul

Happy New Year! I am wishing you nothing but peace, happiness, and joy in 2020. This year my intentions are to nourish my mind, body, heart, and soul, as I have been feeling a bit burnt out. My intentions are to live a healthy and balanced life. Read how in each category:

MIND – 

Meditate + Clear Your Mind

Detox from Technology

Have a Journal

Write Self Affirmations

Practice Gratitude

BODY- 

Sleep 8 Hours

Stretch

Skincare Routine

Practice Yoga

Drink Water (8 Glasses of Day)

Drink Coffee/ Tea

Sweat

Workout

Exercise

Healthy Foods

HEART- 

Donate Clothes

Go Somewhere New

Spend Time with Family and Friends

Help Others

Give Back to Community

SOUL- 

To Be Afraid and Do It Anyway

To Accept Whatever Happens as If I Chose it

To Be Positive