Mindfulness

What began many centuries ago as a spiritual practice has taken a comfortable seated position in mainstream culture. When practised regularly, meditation can lead to some pretty amazing results both mentally and physically, as demonstrated by numerous scientific studies.

In particular, stress resilience and relief is a common byproduct of a daily meditation practice. Yet many of us still haven’t tapped into its benefits because, well, mediattion just isn’t your thing.

If you fall into this category let me tell you that it is possible to reap the stress-relieving benefits of meditation without the closed-eye and crossed-legged silence.

1. Journal

In guided meditation, sudents are often asked to empty their minds, allowing their thoughts to enter and exit without attachment. For some, this can be very calming; however, for others who prefer activity over passivity, this can prove very difficult.

Journaling mimics this process by allowing the journalist to empty their minds onto a page. As thoughts present themselves,the journalist can release them, this way also practicing non-attachment. In terms of stress relief, gratitude journaling can be particularly beneficial.

2. Spend Time in Nature

Those who regularly spend time in nature will often describe it as therapeutic or even meditative, so it is no surprise that the positive effects of communing with nature mirror those of meditation.

In a 2018 study, researchers found they could see lower depression, anxiety and stress scores in those with greater acces and exposure to nature.

So go out and take a walk in nature or even get some exercise done while you are there, hug a tree, why not ? Try grounding as it has miracle properties in healing our bodies. After all, if lack of time is the reason you don’t meditate, this is a great way to multitask your way to well-being.

3. Connect With Art

We invite children to explore their creativity through finger painting, paper-mache and everything in between, but for some reason, we don’t extend this invitation to ourselves.

Making art allows us to calm our brain by giving us space to notice color, texture and the sounds that different materials make. Allow yourself to spend some time making art, wheather that is along side your children or pick up an adult coloring book, you can find that at most big stores or book stores.

Observe yourselve as you breathing changes and your mind calms down. This process of pausing, creating and noticing is meditative.

4. Listen To Music

Think back to your teenage days when you couldn’t get home fast enough to bliss out to your favourite album. Little did you know you were actively engaging in a meditative-like practice.

In a 2015 study, reaserchers found that, among university students, listening to music for relaxation purposes was associated with reduced stress levels and lower cortisol concentrations.

Music has a positive effect on anxiety and depression while it may lead to small reductions in heart rate, respiratory rate and blood pressure.

5. Find Your Chill

By expanding your definition of meditation beyond the standard practices, you start to see how any practice, when approached with intention and consistency can be meditative.

The key then is to find your unique version of meditation, because, although we all experience stress, the ways in which we effectively manage it are completely up to us.

Scribble Anxiety Away

• 1. Grab a piece of paper – the bigger the better- and some drawing materials. Tape the paper down to a flat surface.

• 2. Choose a word that has been floating arround in your head and focus on it as you scribble on the page – slow, fast, hard, light. Do this for at least one minute.

• 3. Breathe.

• 4. If you feel like the word is still triggering you, crumple up the paper, then uncrumple it. Do it a few times. If you feel you need to do so, fold the paper, tear it, put it under water.

• 5. Breathe, and repeat with another word.

Mindfulness has become trendy and for good reason.

The holidays are a wonderful time to slow down, rest and enjoy time with family and friends. Yet, the reality for most people is an overly busy season filled with stress. This year has been completely different and unpredictable, so the Holidays may look a lot different than we are used to. Give yourself a stress free holiday!

We all need to practice being more aware of why we do what we do and what we are thinking. This season, just slow down and take it day by day.

DAY 1

What we do and who we are begins in our thought life. How we think about ourselves and others affects almost every part of our day and impacts our closest relationships. Being mindful isn’t only for a select few. we all need to learn to slow our thoughts down and make sure we are thinking on things that are true and uplifting.

LEARN TO SLOW DOWN your thinking. Set aside 10 minutes of your time today to take inventory of your thoughts. Can you pinpoint a thought that may be unhelpful? Work towards replacing it with a productive positive thought.

DAY 2

Learn to practice gratitude instead of focusing on what you don’t have. When you look at the glass half full you begin to train your mind to see life through a different lens. This time of the year can bring with it a lot of grumbling. Let us end this year on a positive note. You survived all that came at you unexpectedly and you should be grateful for that.

MAKE A LIST of all the things in your life that you are grateful for. Think small and think big. A hot cup of coffee, your family, food on the table, the ability to walk and do things. Look at your list every morning and add at least one more thing!

DAY 3

Did you know that stress is the underlying cause of 80% of medical issues? Loss of control often leads to stress and this year has been one for the books. Holidays can often be full of pressure but don’t let that be the story this year! Give yourself the gift of a stress free holiday season.

Take time today to DO A STRESS INVENTORY. Make an appointment with yourself or a trusted friend. Sit down with a notepad and write out any areas of your life where you are experiencing stress. Once you have your list, take time to think through each item. Is the stress self-induced, an issue of control or are you just too busy?

DAY 4

Now that you are more mindful of what is causing stress in your life, it is time to think through what can be done.

EVALUATE your priorities. You may need to invest more in some areas and less in others. What activities relax you and bring joy into your life? Make a plan to incorporate simple things into your day-to-day life. If the thought of trying to manage your stress, stresses you out, then you may need some extra support. Talk to a friend, a family member or get help from a nutritionist or a naturopath.

DAY 5

Deep breathing is proven to reduce feelings of stress. It forces your mind and body to slow down and enter into a brief state of rest. If shopping overwhelms you this time of the year, take some time to do deep breathing exercises before you get to the stores. Start exercising, do yoga, or meditation, have a hot cocoa or a relaxing herbal tea.

INHALE DEEPLY through your nose, expanding your abdomen, pause your breath and then exhale slowly, as you relax your body. Do it for a few minutes until you feel your body and mind relax.

DAY 6

One of the best ways to introduce mindfulness in your life is through meditation. Meditation does not have to take long nor does it have to include anything you are not comfortable with. Research shows wonderful benefits for both your body and brain when you meditate. The simplest form of meditation is just sitting still and focusing on your breathing, letting your constant stream of thoughts just slowly fade away.

While you FOCUS ON RELAXING YOUR BODY your mind is able to take a break. Go through your breathing exercises again and this time try it laying down, dim the lights. Notice how your abdomen rises and falls. Notice the flow of your breath as you exhale. Focus while you pause. Now try and relax your feet, legs, arms and your head.

DAY 7

Giving and receiving gifts is a pleasure that many people around the world do not have the privilege of. If buying gifts make you cringe, puts you in debt or makes you resentful, you really need to reconsider why you are doing it in the first place. If gift giving is something on your to do list, make sure it is fun and brings you joy.

BE MINDFUL OF WHY YOU ARE GIVING and mindful of what you are giving. Simple gifts that are thoughtful can be just as welcomed as extravagant expensive gifts. I don’t know about you but I would be more happy to open a card with my favorite chocolate bar over many other things. I’m sure you have a few friends or family members who you know of that they would rather get a thoughtful gift, a homemade gift maybe, over something crazy expensive.

DAY 8

Mindful eating is especially important this time of the year. Many of us eat too fast, while standing up or while driving. we are filling our bellies but are never really satisfied. when we eat slow our brain has time to feel full and we eat less. when we chew our food properly it can be digested easier, allowing our body to absorb the nutrients.

Enjoy having treats this season, don’t feel guilty about them! Just don’t eat so much that you can’t move. Give yourself time to EAT SLOWLY, savoring every last bite. Enjoy the cookies that grandma made, that chocolate that you got as a gift and take time to enjoy it with someone else!

DAY 9

Be mindful of disappointments. For some people, this year has been a wonderful time to slow down, and if that’s you, enjoy it. For others, this year has been filled with disappointments too many to bear. we need to be mindful of disappointments in life, they can add up pretty quickly and before we know it, we are consumed by them.

ACKNOWLEDGE THE DISAPPOINTMENTS you have faced this year and how they made you feel. Find someone to talk it out with, and don’t forget to ask them how they are feeling too!

DAY 10

De mindful of what you are consuming. We don’t need to just watch what we eat, we need to be conscious of what we allow into our ears and eyes as well. Are you constantly scrolling on social media apps, being inundated with breaking news or the latest gossip?

Every couple of hours today think of all the information you have received or read. Can you sense how it has effected you? Has it been negative or has it encouraged you? MAKE ROOM in your day to listen to something encouraging or read something inspiring. Sometimes is the little things in life that can brighten your day!

DAY 11

When our minds are healthy we can be more open to sensing the needs of others around us. Giving is an amazing phenomenon that benefits the giver just as much as the one receiving. Research shows that giving can actually boost the mental and physical health of the giver.

DO SOMETHING FOR SOMEONE ELSE today! It could be buying someone a coffee, picking up groceries for your neighbor or volunteer at a shelter. Pick up your phone and call someone you care about instead of messaging them, hearing a friendly voice can do wonders sometimes There are endless needs in our communities, find ways you can make a positive difference.

DAY 12

Being kind has also been shown to have incredible benefits in the life of the person showing kindness. When we practice acts of kindness our brain releases mood boosting neurotransmitters and our sense of well being increases.

SHOW KINDNESS to everyone today! Even the family member who gets on your nerves, or the telemarketer who is just trying to provide for their family. Be mindful of how you interact with others.

BE KIND!

DO SOMETHING KIND!

HAVE A HAPPY HOLIDAY SEASON!

Find Your Happy Place…Where Is Yours ?

Many people have chronic stress and anxiety. They face symptoms such as nervousness, agitation, tension, a racing heart, and chest pain.

For thousands of years the Chinese have known that good health and balance within the body are synonymous. Imbalance in any of our sophisticated systems can spring from both internal and external forces. Stresses caused by a toxic environment and/or a traumatizing lifestyle can result in illness.

This post contain affiliate links, which means I may receive a small commission, at no extra cost to you, if you make a purchase through a link.

Worry Can Cause Problems

People worry about their health and the environment in which they live. Sometimes their health complaints develop into more serious ailments such as insomnia, digestive disorder or respiratory illness.

In our rapidly changing world we worry about the harmful impact of new technologies, radiation, and pollutants. We stress over personal finances, economics, terrorism and personal privacy. But we must not let external forces like these influence the state of harmony within us.

Natural Remedies for Anxiety and Stress

Natural remedies are generally safe to use alongside more conventional medical therapies.

However, alterations to the diet and some natural supplements can change the way anti anxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.

1. Meditation

Meditation can help to slow racing thoughts, making it easier to manage stress and anxiety. A wide range of meditation styles, including mindfulness and meditation during yoga, may help.

2. Writing

Finding a way to express anxiety can make it feel more manageable.Some research suggests that journalism and other forms of writing can help people to cope better with anxiety. A 2016 study, for example, found that creative writing may help children and teens to manage anxiety.

3. Exercise

Exercise is a great way to burn off anxious energy, and research tends to support this use. Physical activity can help take your mind off your worries. The repetitive motions involved in exercise—whether it’s a series of yoga movements or swimming laps around the pool— keep your mind focused on the movement of your body.

4. Aromatherapy

Smelling soothing plant oils can help to ease stress and anxiety. Certain scents work better for some people than others, so consider experimenting with various options. Lavender may be especially helpful. Studies suggest that the aromatherapy may reduce the heart rate in the short term and help to ease sleep issues in the long term.

5. Herbal Teas

Many herbal teas promise to help with anxiety and ease sleep. Some people find the process of making and drinking tea soothing, but some teas may have a more direct effect on the brain that results in reduced anxiety. Studies suggest that chamomile can alter levels of cortisol, a stress hormone.

6. Time Management Strategies

Some people feel anxious if they have too many commitments at once. These may involve family, work, and health-related activities. Having a plan in place for the next necessary action can help to keep this anxiety at bay.

Effective time management strategies can help people to focus on one task at a time. Book-based planners and online calendars can help, as can resisting the urge to multitask.

Some find that breaking major projects down into manageable steps can help them to accomplish those tasks with less stress.

7. Time with Animals

Pets offer companionship, love, and support. Spending time with animals can also reduce anxiety and stress associated with trauma. While many people prefer cats, dogs, and other small mammals, the results of a 2015 systematic review suggest that grooming and spending time with horses can alleviate some of these effects.

8. Acupuncture

Some people are hesitant to seek help or admit they maybe feel anxious or are being consumed with stress but it’s just a sign that your body is out of balance. Acupuncture can help with that. It decreases stress by releasing endorphins i.e. natural pain killer chemicals in the brain. This therapy improves blood circulation throughout the body and boosts the amount of oxygen in tissues. Personally i can testify that it can work wonders if dine by a properly trained acupuncturist.

Anxiety

Anxiety that is chronic or interferes with a person’s ability to function warrants treatment.When there is no underlying medical condition, such as a thyroid problem, therapy is the most popular form of treatment.

Therapy can help a person to understand what triggers their anxiety. It can also help with making positive lifestyle changes and working through trauma.

One of the most effective therapies for anxiety is called cognitive behavioral therapy (CBT). The goal is to help a person understand how their thoughts affect their emotions and behavior and to replace those reactions with positive or constructive alternatives.CBT can help with generalized anxiety and anxiety relating to a specific issue, such as work or an instance of trauma.

We must all try to live a healthy lifestyle, and we certainly should be concerned about the quality of the food we eat, the water we drink, and the air we breathe. But we must not let our concern get to the point where it causes stress.

In other words, the confidence that comes from an informed attitude can protect us from illness. So, don’t let all this stressful bad health news get to you. Just take sensible, timely, preventative care of yourself and go out and enjoy life.

Happiness and optimism can be a great healer.