Daily Inspiration for the Mind
Practicing daily gratitude can have a significant impact on your mental health. Rather than complaining, count your blessings. Flip your perspective. Gratitude practice can boost self-confidence, increase happiness, improve your relationships with others, and promote better sleep.
Find 5 things each day that you are grateful for in your life. It can be as simple or as small as that one cloud in the sky. Rid yourself of toxic emotions. Fill your life with positivity and happiness!
Do you want to have more energy? Here's a quickie meditation to get some!
Close your eyes and see the things requiring your energy around you. Look at each one and see if you actually need to be giving it energy. Let go of the things draining your energy. Are you worrying about the future? Going over something in the past? Trying to control something?
Now you're relaxed and you can see the huge endless expansive universe full of grids of ligtht that connect to your body. See light moving towards you steadily from all directions reviving your soul and energizing your spirit. Now you're ready and full of energy! Come back to this meditation anytime to recharge.
Having a pet can provide helpful and healing health benefits. While it seems like a no-brainer that coming home after a hard day to a loving creature who thinks the sun rises and sets based on your command is incredibly heart warming, there are a surprising amount of studies that show the scientific reason for this. The unconditional love Whiskers and Fido provide us can help those of us with self-esteem issues, and logging tummy-rubs and cuddle time can lower our blood pressure and reduce stress.
When we spend time with our pets, our body releases the calming hormone oxytocin, which can counteract stress hormone cortisol. It's no wonder we feel calmer when we see those furry faces! We knew they were good for our hearts, who knew they were so good for our health?
Over 5% of the world’s population suffers from depressive episodes. You are not alone. Try to connect with friends or family. Talk to someone. Take a mental health day when you need it.
There is no shame in knowing when you are struggling. Mental illness is not a sign of weakness. It takes a lot of strength to seek out the help you need. You are courageous. You are strong. And you will persevere.
An interesting new finding tied to anxiety, stress and sleep deprivation is called 'FOMO,' or, the Fear of Missing Out. This type of anxiety is seen in people who feel so uncomfortable without their smartphones and electronic devices, they start to stress out about missing what's going on. While we all like to keep in touch, this is seen more in those who are tied 24/7/365 to their communication devices, desperate to be in the know and included as much as possible.
While keeping that blue light going right before bed can contribute to trouble falling asleep, it has obvious other risks attributed to it. If you identify with this and feel genuinely concerned about your addiction to your devices, have a chat with your doctor. If you've just been a little more obsessed than usual, and are noticing your attachment taking you away from normal activities you enjoy, practice shutting down for a few hours a day, and especially before bed!
Setting and achieving regular short-term and long-term goals can have a positive impact on your mental health, but do you know how? Personal goals provide motivation and a sense of purpose. Achieving your goals gives you a sense of accomplishment and self-worth, leading to good mental health.
Set SMART goals. Write down goals that are Specific, Measurable, Attainable, Realistic, and Time-oriented. With the use of the SMART method, you have a higher chance of accomplishing your goals. You are in control of your life!
Daily Inspiration for the Body
Did you know that being too hot can keep you from getting enough sleep?
Depending on where we live, our natural inclination is to bundle up for bed, especially in the colder climates. Piling on slippers, popping a hot water bottle under the sheets, and adding an extra cozy blanket or two is par for the course, but it could be preventing you from getting a full night's sleep.
Our body temperature actually starts to fall the closer we get to bedtime, and being cooler helps us to get a better night's rest. If you've been feeling more tired than usual, you might just be too hot through the night! Of course we need to feel comfortable, and that's going to be different for all of us, but experiment and see if it makes a difference!
Next time you fall into bed after a night of drinking and are amazed at how easy it is to head off to dreamland, consider these interesting notes on how alcohol affects your sleep. On the plus side, alcohol has a sedative affect on us, which is why in the old days, you'd hear people talking about a 'nightcap,' or a small dose of booze to mellow you out before you head off to bed. This effect can help you fall asleep faster, but it actually disrupts the tail end of your sleep pattern, where we get the most benefit from snoozing.
REM (Rapid Eye Movement) is considered to be the most restorative kind of sleep and turns out - alcohol blocks REM. With less of that restorative sleep, we tend to wake up unfocused and a bit out of it. When it comes to your nightcap - less is more in the way of zzzs.
We bet you have a routine for your workouts, your job, and your morning habits on the way there (coffee anyone?), but do you have a solid practice when it comes to preparing yourself to drift off to dreamland?
Most of us are so busy, we're lucky if we remember to brush our teeth and lotion up before we collapse into our beds. But establishing healthy habits to get us ready for snoozing can have a dramatic effect on our overall quality of sleep.
Simple tricks like taking a bath, reading a book, even meditating or deep breathing all create the calming effect your body needs to send signals to your brain that we are ready to get some shut-eye.
Downing extra highballs before bed can certainly make you sleepy, but the effects of alcohol on your sleeping patterns is not so beneficial. Drinking too much of anything before you sign out for the night is going to make it more likely you'll have to wake up to relieve yourself before your alarm goes off, but alcohol is the biggest offender.
Alcohol supresses the release of ADH (Antidiuretic Hormone), whose job is to tell our kidneys to keep more fluid in than out - keeping us properly hydrated and taking more regular bathroom breaks. When we consume alcohol, it prevents the ADH from storing the extra fluid and - here's where 'break the seal' comes into play - we start a cycle of drinking and peeing for the rest of the night. Until that alcohol is out of your system and you are sufficiently rehydrated, expect to get up a few more times throughout the night!
Did you know that it's not just people in a hurry who can benefit from smoothies? These smooth beverages, made from fresh, natural ingredients, can help meet our needs in all circumstances. Preparing a delicious smoothie is easy, fast, and nourishing while bringing a new twist to your daily menus.
If you have an allergy to, or zero tolerance for dairy products, opt for a plant-based milk or yogurt made with quinoa, soy, oats or nuts. Be careful if you eat crackers, biscuits or pastries, as they almost always contain milk or one of its derivatives, like butter. Of course, you can replace butter with margarine, so check the composition on the label.
As for bread, choosing whole grain over white will be healthier anyway, as you are increasing your protein and fiber intake. Any processed bread can contain traces of dairy though, as the process may involve whey, casein or nonfat milk, so make sure to check your labels!
Daily Inspiration for the Soul
Want to find your purpose? This breathing technique can help raise your vibration so you can access the soul through your crown chakra.
Breath of fire is done by pushing air out of your nose and snapping your belly in at the same time. It doesn't have to be fast and you let your inhale happen naturally so the emphasis is on the exhale. Do this for 11 minutes a day and it will clear lower vibration energy from your feild so you can tune into the high frequency self that's waiting for you with all the guidance you need!
Your crown chakra also resonates with white and pink crystals, a raw food diet with lots of superfoods and spiritual music like reiki music or chakra bowls.
Today's Mantra: "I pay attention to my thoughts and only choose positive thoughts. This is my superpower."
Today's Mantra: "I am in the present moment and raise the vibes to shift my entire reality."
Today's Mantra: "I feel better when I help people. I stop feeling bad for myself when I take the focus off of myself and show kindness and care to others."
Do you know your crown chakra connects you to your spirit guides? If you ask people, they usually have at least one family member that has stories of a spirit guide helping them. Your crown chakra is at the top of your head and you can feel it tingle when it's really active.
Your spirit guides are high vibration consciousness that exist in realms unpercievable to the naked eye but are still very real. Many healers work with their guides to get practical information to help others and themselves.
You can use certain crystals to tune into their frequency with requires a loving and calm emotional state to reach. The more you set your intention to contact them and develop a relationship, the strong the bond gets. Everyone has guides in higher vibrational realms waiting to be helpful and share their wisdom.
Today's Mantra: "When I want to change my life, I see the reality I am creating in my mind and take action to make magic happen."