15 simple things to consider and incorporate into your daily routine to help balance your mind, body, and spirit.
1. Exercise - Find an exercise you enjoy and start doing it regularly.
2. Be grateful - Stop to think about the things you have going for you and appreciate them.
3. Get plenty of sleep - Sleep is regenerative for your body. The more sleep you get the better you will perform the next day.
4. Breathe deeply - Whenever you think about it stop and take a deep breath. Over time this will become a healthy habit.
5. Install a shower filter - Chlorine is a poison. You don't want to inhale it or absorb it through your skin while showering.
6. Ground yourself - Literally. Plant your bare feet on the earth as often as possible.
7. Eat organic - Chemicals are killing pests on the crops. They are not good for you either.
8. Do more yoga - Great for the body and mind. MindBodyGreen readers know the importance of this.
9. Smile more - It feels great :)
10. Spend more time with loved ones - In our busy lives we need to make time for the people who matter to us most.
11. Live your passion - Do more of what you love and use your creative forces! Each persons creative gifts are unique.
12. Meditate - Set some time aside each day to rest your mind. This can be done by using guided meditation on youtube.
13. Drink clean water - Get a filtration system for your drinking water. Fluoride is not good for your body and closes your third eye chakra.
14. Get outdoors more - Go for a hike and enjoy nature. Surrounding yourself in nature is also very grounding.
15. Eat plenty of greens - Dark leafy greens are rich in vitamins, minerals and chlorophyll. They help alkalize the body. You may also consider taking a daily supplement of spirulina or chlorophyll. These can be easily added into your protein shake or smoothie.
Slowly start incorporating these ideas into your daily routine and see how they positively impact your overall health.
Everybody has a story. Our stories consist of various chapters that span the course of our lives. The chapters range from gloomy to joyful, traumatic to transformational, and everything in between. Our stories are what constitute who we think we are, and they are often what determine how we treat ourselves and others.
Our formative life stories usually become entrenched – whether we like it or not – by adolescence, as we begin to orient our psyches around dominant memories. These powerful, self-defining narratives shape our internal selves and our outer identities through our interpretation of their meanings. We instinctively develop narrative scripts that we follow to predict, evaluate, respond to and regulate our lives. When we encounter a challenge we will refer to our predominant narrative for guidance. If our stories tell us we are not equipped for a challenge, we will likely become disempowered. If our narratives tell us we are resilient, we are more likely to see the gifts and opportunities in challenges and respond with courage.
A powerful approach to improving our outlook is to rewrite our predominant narratives. This process is often best worked through with the help of a qualified counsellor. A growing body of research has found that, whether out loud or on paper, reviewing past setbacks and reactions can help us come to terms with who we have been and better envision who we want to be. Reframing helps us see events as opportunities or waypoints instead of the end of the road. Rewriting our stories requires that we take an honest look at where we might be blaming other people or circumstances for the way life has turned out. For example, perhaps we are still bitter about a relationship that didn’t work out or holding on to a grudge for a promotion we didn’t get at work. If we find that we are harboring resentment, we can ask ourselves what we learned from the person or situation in question. As we become more adept at finding the opportunities in every challenge, we will begin to look at past experiences in a new light, and can begin to rewrite our stories to encompass a more balance sense of who we are and what we are capable of.
Freeman, M. (2016). Rewriting the self: History, memory, narrative. New York, NY: Routledge.
Psychologist Amy Cuddy conducted an experiment to determine how non-verbal power poses impact how they are received by others and respective changes to our own biochemistry. She utilized two types
of nonverbal poses, high power poses and low power poses. Each participant was told to hold or high or low power poses for roughly
2 minutes and following this to measure risk aptitude, she asked the participants to gamble. She then took saliva swabs of each
person to measure their levels of cortisol and testosterone following their given poses. She hypothesized that certain poses which
make us feel smaller such as crossing our arms or hunching (low power poses), actually have an impact on our performance
in any given situation. She also examined how non-verbals impact us directly at a biochemical level, specifically within hormones.
She found that 86 percent of people who maintained a high power pose would follow this by gambling as opposed to people who used
a low power pose. This seemed to indicate that people felt an internal change or increase of confidence while holding a power pose.
Only 60 percent of participants using a low power pose ended up gambling after their 2 minutes was up. She found that in general
powerful people tend to be more assertive, confident and optimistic. They tend to think more abstractly and are able to take more
risks. She also found the nature of these poses and instilling this feeling over someone, subsequently gave them the confidence to
She also examined how people going into job interviews often sit hunched over in a low power pose for several minutes leading up
to their interview. Subsequently, she recommended that people take this concept and ultimately apply it to their lives while taking
time out of their day, even if for 2 minutes to sit and maintain a power pose. This will help maintain low cortisol levels and increase
your confidence to take charge in given situations. Overall it is important to note how impactful your non-verbal body language
is on yourself and how others receive information when you are talking to them.
Cuddy, A. (2015). Presence: Bringing your boldest self to your biggest challenges. New York: Little, Brown and Company.
What is your vision for life? What are you passionate about and what pulls your heart to move in one direction or another? Often when I see clients for vocational support they have lost sight of what they're feeling passionate about. These internal instincts or feelings also known as intuition, can offer a vast amount of support when it comes to figuring out a direction in life. As Steve Jobs wrote "the vision pulls you." These types of ideas may come to us on a regular basis, but we shut them out with our mental filter because we have other obligations or day to day events seem to get in the way. This is similar to how children eventually turn off their creative side as they become older in order to assimilate with how society works. Spend a day thinking about your creative side! What kinds of creative development do you enjoy? A client told me last week "I'm not very creative because I don't enjoy painting like my mom does" - creativity can be produced in so many forms! I explained to her that gardening can be a creative expression, interior design, many forms of art, music, web development, photography, graphic arts, etc... The options for creativity are endless and can be discovered in our life on a daily basis. The passion behind our projects, combined with a great amount of creativity ultimately drives our success forward. Take off the filter you've developed and allow this natural flow of passion and creativity to happen!
Known to the Chinese as an "Immortal Health Elixir," Kombucha has only been available for sale in North America since the early 1990's. Its health benefits are undeniable and well known in ancient cultures. Nearly 2000 years ago, it was a popularized medicinal treatment in various cultures used for preserving cellular health, fighting against cancer, arthritis and other degenerative diseases. Kombucha is made from sweetened tea that has been fermented by a symbiotic colony of bacteria and yeast.
In the first half of the 20th century, extensive scientific research was done on Kombucha’s health benefits in Russia and Germany, mostly because of a push to find a cure for rising cancer rates. Russian scientists discovered that entire regions of their vast country were seemingly immune to cancer and hypothesized that the kombucha, called “tea kvass," was the cause. So, they began a series of experiments which not only verified the hypothesis, but began to pinpoint exactly what it is within kombucha which was so beneficial.
German scientists picked up on this research and continued it in their own direction. Then, with the onset of the Cold War, research and development started being diverted into other fields. It was only in the 1990s, when Kombucha first came to the U.S., that the West has done any studies on the effects of Kombucha, and those are quite few in number. As is typically the case in the U.S., no major medical studies are being done on Kombucha because no one in the drug industry stands to profit from researching a beverage that the average consumer can make for as little as 50 cents a gallon.
Thanks to it’s rising commercial popularity in the last decade, the older Russian and German research has been made available in English to Westerners, and a few wide-spread anecdotal surveys have been sponsored by Kombucha manufacturers, but that’s about it. While there are limited amounts of research done on the beverage, there has been lots of research done on many of the nutrients and acids it contains in large quantities (such as B-vitamins, antioxidants, and glucaric acids).
When we fear making a decision, what we actually fear are the consequences.
What are possible consequences not making changes as soon as possible?
Release resistance to fearing a worst case scenario. The worst decisions are made when they have any relation to fear.
People who get what they want, take the time to figure out what they want first.
Play a game of “no limits” and write down everything you want:
(This may change while your perspective shifts, over time. When it comes to desire, there will always be more to desire)
If I can do or become anything in this life, what would that be?
Decisions are best made when they are in alignment with our own expansion
We have two forms of decision making tools:
The logical mind
What we are taught to know
Following the direction of your highest good
Those who have a great amount of self trust and confidence with their choices also have a greater amount of intuitive capability.
Write down a list of everything that makes you feel good / things you are passionate about:
Your purpose is always in tandem with what you enjoy doing.
People feel the best when they establish a sense of progress.
Well-Being Therapy, developed by Giaovanni Fava an Italian researcher, has been known to help people adopt a more optimistic outlook and hold onto positive emotions longer. This most likely results from strengthening interactions with Pre-Frontal Cortex and the reward and pleasure circuits in our brains.
Well-Being Therapy consists of three exercises done everyday through out your week: