Daily Inspiration for the Mind
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.
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!
How resilient would you say you are? Beating stress isn't about finding the miracle cure or avoiding your triggers at all other costs, it's really about learning how to react to it when it pops into your life. We are faced with stress from all angles, but if we can change how we view what's overwhelming in the first place, we'll be mentally and physically healthier.
Resilience is about dealing with stress in a positive way, so the trick is to remember that anything can be faced and conquered. Stress will never go away, but the way you react to it can be flipped on its head.
Did you know that meditation can improve your ability to focus? A lot of our stress comes from our mind being scattered in many different places.
Meditation trains our mind to focus fully on our task so that even our communication becomes more clear and your words will become more effective. Having the ability to focus makes us work more efficiently because we are able to compartmentalize tasks.
Social media throws many different subject matters at us and it's overwhelming to our nervous system. Give yourself the gift of reclaiming your ability to focus and you'll find you can retain information better, get clear on your goals easier and get rid of excess mental chatter that may be keeping you from feeling confident and excelling at what you love to do the most.
What's going on in our bodies when we get stressed?
When we sense danger in some form, our bodies release a whole whack of hormones (namely adrenaline, cortisol, and noradrenaline), all of which are dumped into our systems to help us battle a perceived threat.
The fight/flight/freeze response was helpful when we were dealing with sabre-toothed tigers and beating off competitors for food and mates; nowadays, though, our physical safety is threatened much less often, but this evolutionary response remains nonetheless. When we feel scared or threatened somehow but no physical danger is actually present, our bodies still prepare for fight/flight/freeze. Our heart rate increases, we might tense up, hyperventilate, sweat, cry, or begin to panic, despite the fact that we're really in no danger at all.
Stress balls, daily meditation, yoga and exercise are just a few things that can help us release some of this built-up tension.
Meditation can help you create a clear vision for your future. You can use meditation to fuel your vision by creating as much specificity in your mind as possible.
It's been proven that our thoughts do affect our reality, and although we can't rely solely on meditation to solve our problems, it makes a radical difference in how we use our time and our ability to make progress in our life.
Sit for even a few minutes in the morning or at night to visualize what you want to bring into your life and how you want to live from your heart. You may be surprised how quickly the resources you need either show up or pop into your mind.
Daily Inspiration for the Body
Hailing from India and the eastern Mediterannean, miracle spice cumin has been used for more than five thousand years.
Why? In addition to its taste qualities, cumin is also known in herbal medicine for its antispasmodic and anti-inflammatory qualities. Its consumption is particularly recommended in case of difficult digestion, flatulence, vomiting and abdominal pain. It has even been used for insomnia, viral infection, treating hemorrhoids and weakened immune systems.
Cumin is an excellent source of dietary fiber and antioxidant, as well as calcium and iron. Just 1 tablespoon of cumin contains 22% of our daily iron! Look for some recipes that use cumin and start incorporating it into your cooking.
The protein in meat (Especially red meat) is rich in iron, collagen and has all the essential amino acids. On the other hand, if we abuse it we will increase our rate of acidity, which is not desirable. Did you know that good sources of protein are found in whole grains, legumes, nuts and seeds?
Vegetable proteins are a nice alternative to animal proteins, as they promote a lower level of acidity and this is necessary for the body to optimize its repair, as well as muscle and tissue reconstruction. Proteins are extremely important to rebuild and build our muscles, our tissues and to restructure the cells that form our organs.
While catching a quick nap can be a restful bonus, it can actually make matters worse if you snooze a little too long or too close to bedtime. Unless you're making up a sleep debt, try to keep naps under 30 minutes and closer to lunch than dinner.
If you find yourself having a hard time drifting off, your nap might have been unnecessary, or just too long.
Did you know that asparagus contains beta-carotene and lutein? These are in the family of carotenoids with antioxidant power.
White asparagus gets its colour because it has not developed its chlorophyll since it has grown out of the light. Choose asparagus with straight and smooth stems, without spots, and tight tip scales. Keep them for a maximum of 48 hours in a damp cloth in the drawer of the refrigerator. If you wish to freeze them, blanch for 3-4 minutes in boiling water, drain, and let cool before freezing.
When it comes to sleep debt, naps can be a great way to catch up on any lost shuteye, especially on the weekend.
Keep a loose tally of sleep time you lost over the week and try to stick to only what you need to catch up; going overboard can mess up your body clock and set you up for a bad night right before you head back into the work week.
The chia seed is native to the Central Valley of Mexico and has been known and consumed for over 5000 years. It was used as a survival food by the Aztecs: it was said that a tablespoon of chia could keep a warrior fit for 24 hours. It also served as an offering to the gods.
Daily Inspiration for the Soul
Today's Mantra: "My purpose is to share positive thoughts wherever I go. Gratitude is a force that brings me to a higher dimension."
Today's Mantra: "The entire universe is within me. The feelings I experience are a reflection of the universal mind. I tune into my intuition by listening to my body. I care for the world by treating my body like a temple."
Your Sacral chakra is the energy center located at your navel, the chakra of your creativity and manifesting ability. Balancing and activating this energy center can help you manifest things in your life much easier.
The Sacral chakra is a bundle of nerves linked to your intimacy and feelings of desires as well as your gall bladder, spleen, urinary tract, kidneys, ovaries, and testes.
Improving the health of the organs linked to this chakra can help balance it, as well as doing things to increase creativity such as art, music, and dancing.
Did you know your heart chakra is the biggest energy center of your body? The electromagnetic field of your heart is constantly interacting with the environment and getting a read on people. If you want to create a magnetic personality you can stretch and strengthen your heart center through backbends and forward bends, increasing your lung capacity by practicing deep breathing and cardiovascular exercise.
Your heart center resonates with the color green so you can activate it by incorporating green foods, clothing and decorations into your daily life. You can also visulize green energy surrounding you to activate and clear it.
If you hunch your shoulders, it's a sign that you're guarding your heart. Visualize giant gates opening in front of your heart and open up those shoulders to be more loving and open to authentic loving experiences.
Do you know where your solar plexus chakra is located? It's at the soft point at the top of your stomach where the ribs meet. It's linked to the color yellow as well as our will power and confidence.
Sings of an block in this energy center could include the emotional qualities of feeling low self esteem or lack of self motivation as well as the health conditions of ulcers, blood sugar issues, nervousness, diabetes, stimulant addictions, digestive issues or liver problems.
You can balance this chakra by eating a healthy diet, lowering stress and caffeine intake as well as working on healing your self esteem and self determination with will power and regular exercise that will strengthen the muscles in that area allowing the energy to flow easier.
Today's Mantra: "I co-create my reality with the universe. I can change my life because the universe supports me in aligning with my soul purpose. I trust that I am supported and capable."