“More receiving, less exhausting”

If you could buy energy I’m guessing it would be the most popular item sold in every supermarket.  Unfortunately we can’t buy energy, and as our bodies age if you are anything like me (now in my early 50′s)  energy is something I value more and more each day.

So, here’s my little list of slightly different, yet easy ways we can actively value, protect or replenish my energies.  Enjoy.

1 – Stop doing it

Stop doing things you know aren’t good for you.  If you know it drains your energy then do something about it.

2 – When life gets hard

Always keep a copy of your favourite inspirational book close by.  Open randomly and read a few paragraphs to bring  a little relief to your current situation.

3 – Get rid of what’s weighing you down

To reclaim 20% more energy remove 20%  clutter from your life.   You’ll feel lighter, clearer and certainly more energized.

You might also like to try the  energy “up, energy down” exercise.  Stand in front of your hallway cupboard (or any other part of your home), close your eyes and notice if your energy goes “up” or “down”.  If your energy goes down you need to either clear clutter, re-arrange or cleanse the space.

4- Cleanse the air around you:

If the space around you feels heavy or zapping you of energy then clear the negative vibes.

Cleanse by smudging with dried white sage or chant “Om” into all four directions or ring a bell (any sound instrument)  into all four corners and the centre of the space or  simply open up all the windows and let the sun and breeze shift the energy.

5 – Live more moments gently:

“Just for today I will push less”

Pushing wastes buckets loads of energy.  Push less, accept what is and go with the flow more – you’ll feel less pushed and pulled around by life.

Think gently,  talk gently, listen gently, cook gently, work gently, do gently and live gently.

6 – Avoid toxic people

Do your best to limit yourself to people who love drama and gossip, particularly when you are feeling fragile and exhausted.

7 – Protect yourself from other people’s stresses

Carry a piece of smoky quartz or black tourmaline with you.  It will help transmute and dissolve negative energies.  I also spray myself daily with Australian Bush Flowers Essence Space Clearing Mist to protect my subtle body energies.

A valuable tip I learnt from Ian White (Founder of Australian Bush Flower essences) is to dab a blend of Fringed Violet and Angelsword at night onto your solar plexus to release any negative energies you’ve come in contact with during your day.

8 –  Put yourself first more often

You don’t need permission to put yourself first.

Make sure each day you put yourself on top of your daily “to-do” list.  Even if its only for 5 minutes as least you’re saying “yes” to your own self care more often.

9 – Listen to the Blue Danube

Dr. Masuro Emoto has scientifically proven that listening to the Blue Danube will nourish your central nervous system.

Go figure.  Who would have thought.  Click here to listen to the Blue Danube by Strauss if that sort of music resonates with you.  I happen to love it as it reminds me going to ball in my early 20′s at the Ritz in London.

10 – Centre yourself with a prayer

“More living from the heart, less living from the head”

Whenever you feel flustered or low in energy place your hands together in prayer pose over your heart and repeat the following kindness prayer for as long as you need to.

“May I be filled with love and kindness

May I be at peace

May I be well

May I be happy”

11 – Get out of your head

“Spend less time in your head and more time in your body”

Throughout your day re-direct your focus, breath and awareness into four key areas of your body.

Breath into your feet for a few moments, then stomach, then shoulders and then the space between your eyes.  You can click here for a more detailed explanation.

12 – Uncomplicate your life

“More letting go and less holding on”

When you un-complicate your life you do something magical.  You create some space for the “new” to arrive,  free yourself up from being a “constant doer” and put a healthy distance between you and the busyness of life.

Simplify your home, simplify your bills, simplify your commitments, simplify your daily routine and let go of all the “stuff” that no longer serves who you are today.

13 – Spend time alone:

“More being, less doing”

Seek silence and don’t let stress be the number one focus for your mind and body.

Renew yourself. Spend time alone. Being still and resting in silence is one of the most healing and restorative practices you can do.

Sitting still in silence for 15 minutes a day, can, and does change your life.

14 –  Rest your body:

“More receiving, less exhausting”

If you do nothing else from this list.  Do this one.  Quality rest is not option is the busy crazy world – its essential.  Sleep is not necessarily quality rest, particularly if its restless and you wake feeling tired and lethargic.

Start with crocodile pose or legs up wall or grab a yoga bolster for some simple restful yoga postures.  If you’re not motivated enough to do it on your own then I can highly recommend a great restful yoga and mindful breathing DVD.

Above photo by rajith

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What I’m enjoying at the moment:

The Path of Practice: A Woman’s Book of  Healing With Food, Breath and Sound. by Maya Tiwari

I absolutely love this book and I certainly think its fast becoming my favourite book for 2011. I felt such a connection it brought tears to my eyes on more than one occasion.  Don’t you love it when a book really resonates with you.

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To experience life more from your centre it pays to be  thoughtful about where your head is at during the day.   Being  more mindful can help shake off an over analzying mind,  change any negative chit chat, be more present with what you are doing or even encourage you to “let it go”.  It simply puts you in charge and not your distractions, not the stress, nor the outside world.

Practising mindfulness is an opportunity to check in with yourself, notice what’s going on, and do your best to relax into the moment and go with the flow.

10 Simple Mindfulness Practices:

The following mindfulness practices are nothing more than simple acts of kindness towards yourself.

1.  Shake off the over analysing

Take lots of pauses and tell yourself to let it go.

2.  Create space in your body

Give your organs room to breath and detox.  Soften your jaw, relax your shoulders, lower your shoulder blades, relax your belly really let it flop, lengthen your spine, un-clench your buttocks, spread your toes and sit or stand taller.

3.  Me time – 15 minutes a day of stillness can change your life

You need some quiet time away from the noise and distraction to settle, re-focus, re-centre and digest your day.  Never under estimate the power of rest and stillness.

4. Go to nature and it will bring you peace

We all know intuitively that being in nature is good for us.  As we connect to the natural rhythm of the earth we begin to feel more grounded and with that comes a sense of release.  Nature helps us de-stress, let go and appreciate the air we are breathing.

5. Celebrate the little things

Focusing on what you are grateful for, right now in this very moment can bring balance into your thoughts, body and life.

6.  I listen to what I say

If I hear myself using negative chit chat  then I change my thinking.  Too easy.

7.  I taste what I am eating

Arrive at your meal, see it, smell it and taste every mouthful.  Eating without remembering means you are not here and totally disconnected from your physical body.

8.  I arrive at my task

Firstly arrive with your breath, then your body, followed by your mind.  Take a few moments to settle in before beginning.

9.  Walk barefoot

Take off your socks, spread your toes and breath into your feet.  Feel the energy flow down through your legs and into your feet.  Ground yourself  by feeling the soft grass, sand, soil or leaves and sticks under your feet.  Pay attention to walking evenly with both feet and not favouring one foot more than the other.

10.  Go to water to turn off

Water has a calming and cleansing effect on our mind.  So whether its standing on the banks of a lake, the beach or soaking in a bath –  breathe into the body of water and notice how you start to switch off, let go and arrive more effortlessly into the moment.

* Photo taken by kenleyneufeld

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What I’m watching and doing at the moment:

Relaxation & Breathing for Meditation by Rodney Yee.  Its a DVD which gently guides you into restful restorative yoga postures and mindful breathing exercises.   Rodney has a very calm soothing voice which helps enormously with the relaxation process.  Its thumbs up from me.

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Bookings now open for my 2012 Rest and Rejuvenation Retreat in Bali.

Click here for all the relaxing details.

Did you know you might  have a low intolerance for digesting gluten and don’t even know it.

I’ve discovered our body uses lots of energy to digest gluten which can lead to a low irritation.

So, after 3 strong taps on the shoulder from the universe I’m now curious to see how my energy levels and niggling aches and pains are going to feel after being gluten free for a month and eliminating wheat, rye and barley totally from my diet.

Dr. Frank Lipman author of Spent (a book which I love) says over the past 20 years most of his patients feel so much better after not eating gluten for only a few weeks.

He believes gluten is a huge energy drain on our system especially if we are exhausted.

The second tap on the shoulder which convinced me to go gluten free (for a test drive) was a comment I posted over at facebook about going gluten free.   The response was huge and I discovered there’s a whole world of people out there who live a gluten free life and feel so much better for it.

And third tap on the shoulder was reading health posts over the year from blogger and TV personality Sarah Wilson who believes going gluten free has helped enormously with your auto immune disease and doggy thyroid.

Let the gluten free experiment begin.

Why not join me in going gluten free for a month – it will be fun.

You might also like to know that the picture above of the date and walnut bar is totally gluten free so you certainly don’t need to feel deprived.

Here’s a few facts I’ve learnt along the way that might help you.

Here’s what you can eat:

• Fresh fruit and vegetables,
• Fish, chicken and meat (must be unprocessed)
• Eggs
• Alternative grains I eat.  Buckwheat flour (use it alot in pancakes and muffins) , corn, quinoa, millet, soy, rice, millet and sago.
• Legumes – lentils, split peas, chick peas
• Nuts – almond meal, almond butter, walnuts etc.

Here’s what I found helpful:

• its easier than you think
• start by going gluten free one meal at a time until you get the hang of it – start with breakfast (chia seed and buckwheat muffins, gluten free toast with ricotta, honey and cinnamon, eggs poached with sauteed spinach and mushrooms)
• switch bread slices to nori roll sheets to hold your sandwich filling
• switch wheat flour to buckwheat or almond meal (flour)
• eat more veggies and fruit (thats what I’m doing)
• look for all the gluten free pasta, pizza bases and breads at your local supermarket
• start reading labels
• read Sarah Wilson post on grains (the ones you can and can’t eat) by clicking here

What you need to know about gluten:

If you’d like to hear Dr. Frank Lipman speak first hand about gluten please click on the vimeo video link below.

Dr. Frank Lipman on Gluten from MindBodyGreen.

You might also like to grab yourself a copy of Dr. Frank Lipmans book Spent which includes a complete “restorative eating” program to help rest your digestive system and allow your body to re-balance and heal itself.

I also found a great article which may be helpful to you, your family or a friend Lupus and the gluten connection

Here’s a few gluten free recipes bloggers you might like to check out:

• Gluten free goddess – she has an awesome whole grain gluten free bread receipe
• Ginger lemon girl - guilt free – gluten free
• Elana’s pantry is written by Elana, she and her son have been diagnosed with celiac disease
• Gluten free girl - Shuana a gluten free blogger and has been diagonosed with celiac disease
• Cannelle et Vanille – Aran the voice behind the blog has been diagnosed with Hashimoto’s Thyroid disease and menieres disease.

Thank you to  elanas pantry for photo and recipe

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What I’m eating at the moment:

Gluten free chia seed and pumpkin muffins

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Join me at my next 2011 Rest and Rejuvenation Retreat in Bali.

Click here for all the relaxing details.

“The art of pausing. Think before we speak.  Breathe before we react.  Rest before we exhaust ourselves”

Feeling rushed turns us into someone we are not. We snap, make mistakes, become unkind, stress our bodies to the max, gulp down food and forget things.

Today feels like a great day to slow things down a little and add a few more pleasureable less rushed moments into the day.

By remembering the wonderful “Art of Pausing” we can take a moment to adjust the speed of our day, sink and relax into the here and now, and create a more sustaining flow to our day.

Here’s my take on the wonderful art of pausing.   Think before we speak.  Breathe before we react.  Rest before with exhaust ourselves. Voila!   C’est tout.

Enjoy the following suggestions and let me know which are your favourites.

Today I will …….

1. Today I will take a nap. Why not!  Fold your arms and rest your head (on your arms) on your desk.  Close your eyes, follow your breath and enjoy a refreshing nap.

2. Today I will look at the sky. I will take time to connect with nature by staring out the window or walking outside and focus only on a tree, the grass or the sky for as long as it takes to feel calm, centred and grounded again.

3. Today I will sit down every time I drink (or eat). Today I will enjoy the smell, aroma and taste of my chai tea/coffee.  I will not walk around nor chat on my mobile.  I will sit, arrive at the table and be with the ritual of my morning and afternoon tea.

4.  Today I will not answer my phone – if I don’t feel like it. Technology can push us to go faster, do more and forget about eating and drinking.  Take regular technology breaks in order to re-focus where you want to be directing your energy.

5.  Today I will take at least 3 breathing breaks. Calmer breathing = calmer thoughts = energy saved = a happier you.

Choose to “let it all go” by blowing it out with a few forceful exhales.

6.  Today I will take a yogic cleansing bath. Why?  Because you can.  1lb baking soda and 1 cup of sea salt.  Soak for 20 minutes each day for 7 days.

7.  Today I will take a good long walk. Yes walking is the best medicine (along with mindful breathing).  Walking fixes so many things. A good brisk walk helps shake off frustration,  move the lymph fluid through your body and shift negative thinking.  A slow gentle walk helps calm and soothe an anxious mind or body.

Walk to connect with your breath.  Walk to connect with nature.  Walk to re-connect to the real you.

8.  Today I will say “no” more often. Stop giving your energy away uneccesarily.  Know that you have a choice and it is OK to say no.

9.  Today I will sit still and do nothing for 15 minutes. Because in this busy, crazy world its good to find your peaceful place.

Sitting, lying or walking peacefully, un-distracted for 15 minutes will activate different aspects of your nervous and immune system. Rest is more important than you think.

10.  Today I will enjoy 15 minutes of “legs up the wall” at lunchtime. This very restful, restorative yoga posture has got to be one of the kindest ways you can rest your body.  If you are not sure what it is then please click here.  Don’t forget how restful the crocodile pose is.

* Photo is from Louise Hays  Wisdom Cards

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What I’m reading at the moment:

Crazy Sexy Cancer Tips by Kris Carr and loving it.  Its fun, uplifting and packed with great healthy living tips.  Its written primarily for younger people in their 20′s, 30′s and 40′s with cancer but so inspirational for anyone any age facing a health issue.

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You can also grab your daily rejuvenation tip by clicking here.
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Join me at my next 2011 Rest and Rejuvenation Retreat in Bali.

Click here for all the relaxing details.

If you are a regular reader of this blog then you already know I love my chai tea and energy/bliss balls. So, it will come as no surprise I’m sharing another awesome energy ball recipe with you – its packed with loads of healthy super foods and the perfect snack for when you don’t have time to look after yourself properly.

The recipe was created by the gorgeous Jess, a fellow Australian blogger, who in her early twenties ( in 2008 ) was diagnosed with an aggressive form of cancer.  Her blog shares her journey and is informative, inspiring and always positive. You can click here to find out more.

Jess has recently trained with the Institute for Integrative Nutrition  in New York in over 100 different dietary theories. So when I discovered her energy ball recipe I just knew each ingredient had been carefully chosen for maximum nutritional support.

You can click on the highlighted links below for maca, bee pollen and cacao if you are not familiar with these ingredients or would like to learn more.

Maca = energy and stamina
Bee pollen = immunity
Cacao = longevity

What you’ll need:

1 banana

1/2 cup rolled oats

2 heaped teaspoons of cacao powder

1 heaped teaspoons of macca powder

1 teaspoon of bee pollen

1/8 cup of maple syrup

1/4 cup of organic sultana’s

cacao nibs for rolling

1 cup of oat bran

What to do:

Mash banana in a medium sized mixing bowl.

Add oat bran and oat meal and combine well.

Mix in cacao, maca and bee pollen.

Add maple syrup and stir through.

Add sultanas and combine.

Form mixture into small balls and roll in crushed cacao nibs.

Leave to set in the fridge for about half an hour before eating.

My personal tips for the best Macca Buzz balls:

Make with love – avoid making them when in a bad mood

Choose organic or at the very least pesticide and as chemical free as possible

Quality ingredients equals highest nutritional support

Carry a few with you on the days you know you are going to be busy

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What I’m loving at the moment:

Sarah Wilson, health practitioner, writer and TV presenter quit sugar as an experiment to support the health of her auto-immune disease. She noticed such a huge change to her health and emotions that she wrote an e-book about it. I think its a fabulous idea – although not sure I could go 100% no sugar but it sure is interesting learning about how dangerous and addictive sugar is.

Click here to visit Sarah Wilson.

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I use and love Ananga’s guided meditations and music

Please click here to sample her music:

“The essence of zen.  Doing one thing at a time”

If you are a regular reader of this blog then you’ll know my personal power word for the year is “gentle”.   Think gently.  Talk gently.  Work gently.  Eat gently. Do gently.

For me its all about slowing down the speed of my life, taking a few deep breaths and feeling a deeper connection with whatever I am doing.   When I’m listening to my children, I’m really listening  to my children.

So in my desire to sink with relaxation into the present moment and experience it more fully, I rediscovered a wonderful article in my archives (its below), written by the gorgeous Marelisa from the republic of Panama.  It shares the teaching of Eknath Easwaran from his book - Take Your Time: Finding Balance in a Hurried World.

It reminded me just how revealing listening to your own thoughts in slow motion can be.

Our minds can be such a busy highway of sentences and words darting all over the place – each demanding that they are more important than the other.  No wonder we find it tricky relax and sink into the present moment and stop rushing.

So, why not give it a whirl now, listen to your own thoughts in slow motion and let me know how easy, hard or revealing it was for you.

9 ways to have a zen like day:

Written by Marelisa at Abundance Blog

Eknath Easwaran (1910 – 1999) is a spiritual teacher whose method is a practical approach that fits naturally into any faith, philosophy, or lifestyle, enabling us to bring universal ideals into daily life.

He talks about slowing down, taking time for the important things, and living in the present.

The following 9 ways to have a zen-like day were taken from his writing – Take Your Time: Finding Balance in a Hurried World

“Drink your tea slowly and reverently, as if it is the axis on which the whole earth revolves – slowly, evenly, without rushing toward the future.” — Thich Nhat Hanh

1:  Slow Down Your Mind:

Eknath Easwaran uses the analogy of driving a car in his book, to describe what happens when your mind speeds up.

He explains that when you’re driving and you’re going too fast, you can’t control the car. In the same way, when your mind is racing you can’t pay proper attention to what is going on around you, heed warning signs, and make the right judgment calls.

He adds that there is nothing more disobedient than an untrained mind, and there is nothing more obedient than a trained mind. We can train our minds to slow down by listening to our thoughts, slowing down our pace of life, learning to prioritize, doing one thing at a time, and through reflective practices such as yoga, tai chi, meditation, and so on.

2: Train Your Attention To Be Fully In The Present:

When your mind is rehashing the past and recycling old resentments, or worrying about the future, it’s ill equipped to handle the challenges of the moment. Learn to remain focused completely on the present.

3:  Take Time For Relationships:

Relationships are usually the first casualty when your life speeds up and you’re overbooked.  Especially when it comes to children, slow down and move at their rhythm, instead of expecting them to scurry to keep up with yours.  Get back into the habit of sitting together with your family at meal times and eat at a leisurely pace.

4: Transmit Serenity To Others:

In my article “Five Joyous Tips for Being Happy” I talk about a study that has shown that happiness is indeed contagious. As Eknath Easwaran points out, pressure is contagious as well, but so is goodwill. One person slowing down and not putting others under pressure helps everyone else to relax. Choose to be the person that remains calm when everyone else is rushing about, setting an example for others to relax as well.

5: Get Up Earlier:

If you start your day in a state of hurry you’ll carry that feeling with you throughout the rest of the day. We rush through breakfast, run out the door, sit in traffic tapping our hand against the steering wheel impatiently and muttering, “Come on, I’m late, where’d you learn to drive?” at other drivers under our breath, and arrive at our morning’s destination frazzled and disheveled. You can avoid the morning rush by getting up earlier.

6: Take Steps To Put An End To Information Overload:

Stop trying to be on top of it all. You can’t read everything, you can’t be constantly aware of the latest breaking news or fad, and you can’t absorb every bit of information that is thrown at you. Accept that. You have to make choices: decide what information is really important to you and discard everything else.Leo Babauta from zenhabits.net describes the following process for putting an end to the email avalanche:

• The first step is to reduce the flow of e-mails coming in: take action to stop nonessential e-mails from getting to your in-box. For example, unsubscribe from newsletters that don’t really interest you and post your e-mail policies on your blog or web site.

• The second step is to deal effectively with the flow of emails that comes in.  He advises to stop checking your emails constantly; instead, check it at regular periods.

• The third step is to stop dealing with the same e-mail over and over again: make a decision, take action, and move on. That is, delete, file, forward, write a short reply, or add to your to-do list.

7: Don’t Crowd Your Day:

Sit down and make a list of all the activities that fill up your days:  all of the associations you belong to, all of the activities you’re signed up for, and all of the commitments you’ve made to others. Now take a red pencil and cross out everything that is not necessary or beneficial to you.After doing this you’ll find that you have more time to do the things that are really important to you and more time to spend with those you love.  In addition, you’ll have time to do things for yourself such as exercising and finding time each day to spend in meditation and quiet contemplation.  Keep sight of the most important things each day.

8: Master The Art Of Concentration:

Give your attention to one thing at a time; complete concentration is genius.  Again, Eknath Easwaran uses the analogy of a car: imagine that you get into your car and start driving north toward your house; then, all of a sudden, the car turns left and starts heading toward the supermarket; then it makes another sudden turn and starts headings toward your sister’s house; then . . . you get the picture.  When it comes to our attention we often have as little control over it as we had over that car.Follow Buddha’s advice: whatever you’re doing, do it mindfully.

9: Repeat A Mantra:

By repeating a mantra–such as “Rama”, “Peace”, “All is well”, or anything else that works for you–you’re applying a break to the mind.  When the mind begins to race off with thoughts of worry, frustration, fear, or anger, we can effectively slow it down by repeating our mantra.In addition, repeating a mantra can help you to focus.  I once read of a monk who taught his students to repeat in their heads the tasks they were engaged in at the moment.  So if they were walking they would repeat: “walking, walking, walking”; if they were doing the dishes they would repeat:  “doing the dishes, doing the dishes, doing the dishes”; and so on.

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You can also grab your daily rejuvenation tip by clicking here

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You might like to try Ananga’s guided meditations and music to help you sleep better.

Click here to sample “Natural Release & Progressive Relaxation

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“What you chose to think, do or say in the next 30 seconds may influences the entire mood of your day”

This is not a very long post and it doesn’t need to be.   Its a fabulous little trick I learnt last year at a yoga therapy training program with Judith Lassater.  It was also hugely helpful at a recent course I did called Physiological First Aid with Lifeline.

For me it was one of those “light bulb” moments.  Its all about “the art of listening” and truely receiving the words being communicated to you.

Your body offers a simple gesture that  then triggers your mind to listen attentively.  It also clearly shows the other person you are fully present with their words.

When someone is speaking to you simply clasp your hands together – preparing your body and your mind for the act of listening.  You are cleverly switching from talking, doing or living in your head mode to listening mode.

* No answering the person in your head.

* No interupting half way and finishing their words for them.

* No dismissing their words with weird facial expressions

* No multi-tasking at the same time

* No yawning

* No looking around

Be in the moment and listen fully by clasping your hands together and switching your focus to the act of listening.

You might also be interested in a great little book called  What We Say Matters: Practicing Nonviolent Communication

Thank you to calmur for the photo

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My recent book recommendations:

Restful Yoga for Stressful Times by Judith Lassater

Chakra Foods for Optimum Health by Dr.  Deanna Minich

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Why not subscribe via email or rss feed and get free updates

You can also grab your daily rejuvenation tip by clicking here

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I use and love Ananga’s guided meditations and music

Please click here to sample her music:

Have you chosen your personal power word for the year ahead?

Its all about finding one word – just for you and no body else.  Your very own “power word” that you carry silently but confidently with you wherever you go.

One word you feel passionate about and  connected with. One word that resonates deeply with you.

One word for the year ahead, that really speaks to you – the real you.

One word that brings you back to your centre and gently nudges you – when needed – “Is this what you really want to be thinking, feeling or doing at the moment?

One word, that in essence could change your life or be your life saver.

Gentle is my personal power word:

By thinking or silently repeating the word “gentle” (often) in the year ahead I’m trusting it will help me stop – freaking out, rush, talk quickly, worry unnecessarily, stop making silly mistakes, feel disconnected, only half listen, do too much at a cost, get exhausted – and the list goes on.

My year ahead with gentle should look a little like this – Wake gently, breathe gently, shower gently, eat gently,  think gently, talk gently, work gently, organise gently, breathe gently, cook gently, shop gently,  listen gently, rest gently etc.  If I’m being “gentle” with myself then I know without a doubt that I’ll feel more grounded and centred, be able to live more in the present moment and generally feel calmer and more relaxed on the inside.

Of course I’ll still be busy, doing and achieving only this year but it will be with the flavour, essence and energy of gentle sprinkled in and around me.

I wonder what new experiences and lessons “being gentle” is going to show me this year.  Bring it on, I say!

What’s your personal power word for the year ahead?

I’d love to know what your personal word for the year ahead is.

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You can also grab your daily rejuvenation tip by clicking here.
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Why not join me at my next Balinese Rest and Rejuvenation retreat in Ubud, Bali.   Daily Ayurvedic body treatments (yes, daily) restful yoga, mindful breathing, yoga nidra meditation.

Click here for all the relaxing details.

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Thank you to Guillermo Fdez’s for the photo

” It is safe for me to care for myself”  Louise Hay

When was the last time you thought about your body?  Not how it looks – but about how it really feels on the inside. And when was the last time you did something about it?

As I woke up this morning I thought – “Just for today I’ll put time aside for my body. I’ll even  write a “to-do” list just for my body, things I’ve been avoiding, putting off or changes I’d like to make”.

Today’s the day to direct more acts of kindness towards your body.  Why?  Because you can and I’m guessing that you really need too.

Remember your body:

Simply remembering you have a body is a good, no its a great start.

Be more aware of what you are hearing,  seeing, tasting, touching or feeling.

Tune into your muscles, perhaps any aches or pains.  Are you thirsty right now, hungry, need to move, stretch or simply feel like some fresh air?

Hows your posture?  Are your shoulders hunched? Are you frowning? Is your jaw clenched?  Do you need to un-clench a little?

Are you breathing?  Of course you are, but are you breathing into your belly or is it restricted and shallow?   Can you calm your thinking by releasing tension in your throat and tongue (it works)?

Paying attention is the first step, listening is the second step and taking action is the third step.  Easy.

To help us both (you and I) send a little more love and kindness to our bodies I written a list.  The first few are mine and the others from friends and family.

Just for today I will:

Just for today I will make an appointment to get my bloods tested (minerals, iron levels etc.)

Just for today I will go into a health food store and buy those nutritional supplements I’ve been meaning to buy

Just for today I will sit by myself for 15 minutes and enjoy the stillness and silence.

Just for today I will go for a walk in nature

Just for today I will cover my ears, close my eyes and really listen to my body

Just for today I will eat a healthy lunch

Just for today I will make an appointment with my optometrist, doctor, naturopath, bowen therapist or with whoever you know you need to visit

Just for today I will look into the mirror and ask myself   “What is it I need most today”

Just for today I will switch one skin product to a healthier chemical free option – perhaps your toothpaste or lipstick.

Today I will find more ways to move.  Walk to the shops, take the stairs.

Just for today I will enjoy my breakfast sitting down and away from technology

Just for today I will enjoy 15 minutes of restful yoga

Just for today I will by a health magazine and learn more about my health

Just for today I will find a yoga or tai chi class nearby that I can go to weekly

Just for today I will enjoy at least 3 breathing breaks and release some surface tension

Just for today I will carry healthy snacks around with me and a bottle of water

Just for today I will not drink soft drink or caffeine

Photo by pinksherbet

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“Eating what stands on one leg (mushrooms and plant foods) is better than eating what stands on two legs (chicken), which is better than eating what stands on four legs (cows, pigs and other mammals”  Chinese Proverb.

Michael Pollan bestselling author of five books including  “In Defense of Food“  and  “The Omnivore’s Dilemma” (named one of the top 10 books of the year by New York Times)  has an another awesome book called “Food Rules: An Eater’s Manual“.  My book of the month.  There are 65 rules in all, one page per rule, most with a brief explanation.

So, if you are confused about how and what to eat,  “Food Rules” simplifies it all for you.  No lengthy explanations or confusing contradicting facts.  Just 65 rules.  Simple and straight to the point. I love it.

I find this book very much aligned to the new food movement that I’ve mentioned before “Eat close to the source”  – the more ingredients, artificial additives, more processing and unhealthy cooking methods involved, the further away you are from the original food source and the less healthy and nutritious.

There are 3 parts to this book.  Part 1 - What should I eat? (food) - Part 2 What kind of food should I eat? (mostly plants) – Part 3 How should I eat? (not too much).

You might also be pleased to know that Michael encourages you to break the rules once in a while – afterall obsessing over food rules is bad for your happiness and health.

To give you a taste of his book, I’ve shared 12 of my favourite rules although I could have easily shared more with you.  Enjoy, and please let me know what you think.

12 of my favourite food rules:

# Rule 11 – Avoid food you see advertised on television

# Rule 13 - Eat only foods that will eventually rot

# Rule 15 – Get out of the supermarket whenever you can

# Rule 17 – Eat only foods that have been cooked by humans

#Rule 25 – Eat your colours

#Rule 27 – Eat animals that have themselves eaten well

# Rule 30 – Eat well-grown food from healthy soil – go organic as much as you can

# Rule 35 - Eat sweet food as you would find it in nature – Eat fruit

# Rule 36 - Don’t eat breakfast cereals that change the colour of the milk

# Rule 37 -  The whiter the bread, the sooner you’ll be dead

#Rule 38 - Favour the kinds of oils and grains that have traditionally been stone-ground

# Rule 46 -  Stop eating before you’re full

# Rule 57 – Do all your eating at a table

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Recent book recommendations:

Restful Yoga for Stressful Times by Judith Lassater

Chakra Foods for Optimum Health by Dr. Deanna Minich

Light on Life by B.K.S Iyengar

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Join me at my July or September 2011 Rest and Rejuvenation Retreats in Bali

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Guest post by Stonesoup

Traveling for work can be fun. Takeoffs and landings. Fancy (and not so fancy) hotels. The security of a corporate credit card. Traveling to places that the average tourist wouldn’t ever think to visit.    But there are times when the constant eating out and room service can make you feel a little bleeah.

Which is exactly what happened to me a few weeks ago when I was traveling for work. Four days into the trip, I found myself badly missing my kitchen and craving a big salad. Not those tiny mixed leaf room service options with bad dressing, floury tomatoes and exorbitant price tags – but a seriously big healthy salad – preferably made by my own hand.

And so it was that I found myself wandering though a supermarket close to the hotel, racking my brain as to what I could cook for dinner that would be:

• A. Healthy and involve salad and
• B. Able to be prepared with the cooking equipment in my hotel room – namely a teaspoon.

Lets just say thank heavens for prewashed bags of mixed salad leaves. And for things in cans – with self opening lids. And that lemons can be persuaded to give out their juice with a teaspoon. Who would have thought?

Since then I’ve been experimenting with minimalist, low prep salads. The tuna chilli is definitely a favourite. The chickpea and parmesan comes a close second. I had it for lunch at work the other day. One of the guys from marketing commented on my lunch saying ‘That looks amazing – where did you get your salad?”

Do you think he would have believed me if I told him I made it with a teaspoon?

Tuna chilli salad
serves 1

Tuna with chilli oil is my new favourite thing, but feel free to choose plain tuna if you aren’t up for a little spice. I like to use the oil from the tuna as a bit of dressing for the salad. By all means use tuna in springwater (drained) if you have a low fat fetish.

1 bag pre washed salad leaves
1 small or medium can tuna in oil with chilli
1 lemon

Open salad and pick out few leaves to make room for the tuna. Flake tuna and chilli oil into the salad bag and shake a little. Punch lemon with the handle of a teaspoon (see image below) squeeze lemon juice over salad through the hole. Enjoy.

Chickpea & parmesan salad
serves 1

The tricky thing with this salad is that a whole tin of chickpeas can be quite a big eat. If you’re not super hungry feel free to ditch some of the chickpeas. I was also a little worried about not being able to properly wash the chickpeas but they tasted lovely with a little canning juice left on.

It’s been a long time since I last used pre-shredded cheese. If you are preparing in the luxury of a kitchen – or somewhere with a cheese grater handy at least – I’d recommend going with better quality parmesan. But the pre shredded stuff was surprisingly good.

1 bag pre washed salad leaves
1 can 400g (14oz) chickpeas, drained
1 lemon
1 small handful shredded parmesan cheese, optional

Open salad and pick out few leaves to make room for the chickpeas. Add the desired amount of into the salad bag and shake a little. Punch lemon with the handle of a teaspoon (see image below) squeeze lemon juice over salad through the hole. Sprinkle over cheese if using.

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Alternative traveling salads on my list to try:

• canned red salmon and lemon,
• cottage cheese with smoked salmon
• canned lentils, yoghurt & pinenuts
• ricotta with canned baby beets

Jules blog the Stonesoup specialises in minimalist home cooking.  Wholesome, delicious food that is easy to prepare and still fun and satisfying to eat.  It’s about reducing the number of ingredients, the amount of equipment, number of steps involved and the time spent in the kitchen

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“Smile, breathe, and go slowly”  Thich Nhat Hanh

The purpose of eating is to eat.  I really believe there are harmful consequences to our health, and well being with careless scattered, rushed eating habits.

Mindful eating, on the other hand is relaxed, thoughtful, respectful of our body, and could even be considered a meditation practice.   You are aware of your eating environment, the chair you are sitting on, breathing into the moment and enjoying the aromas, taste and appearance of your food.  You give all your energies and attention to the pleasure of eating and those you share it with.

Photo by ViktorKaposi’s

Mindful eating is something I’ve been focusing on of late.   I highly recommend it as an interesting exercise in observing your own eating habits.  The good ones and the bad ones, like gulping down food whilst at your desk, or rushing out the front door in the morning with breakfast in hand.

Can’t be great for your digestion or getting maximum energy and nutrition out of your food.   In fact Ayurvedic medicine believes that rushed eating disrupts your digestive process and agitates your nervous system causing great imbalance in your body, and in your mind.

So as I fine tune my mindful eating habits I’ve put together a list (to share with you) of the many ways, you and I, can both bring a dose of mindful eating habits into our lives.

12 powerful ways to unwind your eating habits:

“I am worth more and choose to eat healthier foods from now on”  Louise Hay

1.  Sit down:

The purpose of eating is to eat.  Respect your body and appreciate what it needs to do during the digestion process by sitting down.

2:  Arrive at your meal:

The wonderful Buddhist teacher Thich Nhat Hanh suggests a little breathing ritual so you can feel settled and more present within yourself before you eat your meal.

Repeat three times  “Breathing in I calm my body”  ‘Breathing out I smile”. This will help you arrive into the moment with your breath, mind and body and become more in tune with your food and the environment.

You might also like to read  live more in the moment with the 3 arrivals.

3:  Bring a smile to the table:

Another wonderful piece of advice from Thich Nhat Hanh is to always bring a smile to the table and for the people you are sharing your meal with.  Thict Nhat Hanh believes both breathing and smiling are two importance practices for mindful eating

4: Relax when you eat:

Lose the frown, un-hunch your shoulders, part your lips slightly to unlock your jaw, breath into your belly, smile and exhale deeply to unwind and release a little of the surface tension you are holding in your body.

5: Notice what words you are eating:

Words spoken while collecting, preparing, and eating food ultimately become ingredients in the final meal. They can change how food tastes, and what results in the body. What word(s) do you want to toss into your salad today or smooth into your smoothie.  Wise words by Dr. Deanna Minich.

6: Stop multi tasking:

Multi tasking splits your energy into many different directions – which in turn steals energy away from the digestive process and the present moment.  Don’t sit at your computer, your desk, in front of the TV or chat on your mobile.  Give all your energy and attention to the pleasure of nourishing your body with food.

7:  Engage all your senses in the eating experience:

Let your eyes see and explore the colours, shape and presentation of the meal in front of you.  Let your nose smell and be nourished by the aroma’s.  Let your taste buds awaken with the flavours and textures.  Let your sense of touch feel the food either through your utensils or with your fingers.  Listen to calming music or the sound of food cooking to nourish your sense of hearing.   Allow your whole being enjoy the eating experience.

8:  Eat in a soul satisfying environment:

A busy, crowded, over stimulated environment (with either people or technology or noise) can agitate your nervous system and weaken your digestive fire.   Either turn off all the excess or find a quieter space.

Eat at least one meal a day in a calm and peaceful environment.  Notice the difference.

9:  Spend longer chewing your food:

Many holistic medicine practitioners say digestion starts in the mouth.  So how long should you chew your food for ?  The general opinion out there is to chew until the food is liquid or unrecognizable from it original appearance.  Some holistic medicine systems suggest chewing each mouthful of food around 30 times.  Either way my guess is that most of us could spend longer on the chewing process.

Chewing your food for longer will also release at least four times more serotonin.  Seretonin is a mood regulator, de-stressor and helps you feel better.

10:  Take 20 minutes to eat a meal:

There’s lots of research out there suggesting that it takes at least 20 minutes for the stomach to send a message to the brain to say that its full.  Chewing your food for longer and taking your time to enjoy your meal may just well help you from over eating.

11:  Do not rush away from the table:

As soon as the last mouthful is swallowed, take your time getting up from the table.

12:  Experience a silent meal:

Deliberately choosing to eat a meal in silence is a wonderful way to help calm and balance your energies.  You’ll also notice, feel or experience things that you would have normally missed.

If you have ever been on a retreat that included silent meals you’ll be able to appreciate just how more aware you are in the present moment.

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“In the midst of movement and chaos, keep stillness inside of you”  Deepak Chopra

The aim of  stillness is simple.  To pay more attention to your inside world rather than your outside world.  In effect giving your mind and body a chance to re-group, rest and rejuvenate a little. Of course the longer your stillness practice, the greater the restorative benefits.

Sitting, lying or walking peacefully un-distracted for 15 minutes will activate different aspects of your nervous system and immune function.   Your body will soon start to replenish itself again.  Yeah!

Photo by riot jane:

If you missed part one – “Start a Daily Stillness Practice Today and Succeed” please click here otherwise read on for a collection of 1-20 minute stillness practices.

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Here’s what stillness looks like:

- Seek nothing
- Do not anticipate what to do next
- Just be with yourself, feelings and emotions
- Feel and follow your breathe
- Let your thoughts come and go without getting into a conversation with them.

Stillness practices under 5 minutes:

“You find stillness by not looking” Unknown

There’s lots of different ways you can experience moments of stillness in your day without having to close your eyes and meditate.  In fact, stillness is probably a skill you might want to practice if you are keen to start meditation.

Lying down next to my cat ( for a few minutes ) is one of my favourites.  Cats just have a way of looking at you and saying “What’s all the rush and fuss about, chill out with me for a while” and of course I do.

1:  Morning tea as a stillness practice or as Thich Nhat Hanh says a time for tea meditation.  Don’t read a magazine, check your text messages, write a “to-do” list or multi-task.   Simply sit,  be still whilst sipping and enjoying your tea in a moment of relaxing stillness.   As we are so used to staying, busy, busy, busy whilst eating and drinking you might find this simple stillness practice a little more difficult than you initially thought.

2:  Couch stillness:

Lie on the couch and do nothing – no reading, watching TV or writing.  Simply focus on your breath.  Use your breath to breathe out any restlessness or agitation.  Your breath is a great tool to help you move into being still on the inside.

Physically lying still sends a clear message to the rest of your being to be calmer.

3: Animal stillness:

Sit or lay next to your pet for a few minutes.  You’ll be surprised how calming they can be to the nervous system when you take the time to tune into their energy.

4: Relaxed muscle stillness:

Are you tense and all knotted up?

Direct your energy, breath and attention towards the main muscles/areas in your body.  Start with your head and then move through your body and finish with your feet and toes.

Head soften, my head is now softening.  Jaw soften, my jaw is now softening.  Neck and shoulders soften, my neck and shoulders are now softening.  Arms soften, my arms are now softening and so on.

By the time you have softened your legs and feet just sit back, relax, and enjoy the stiller feeling you are now noticing inside  your body.  Rest for a few moments in the stillness.

4:  Use sound to find stillness:

Humming, chanting, singing or speaking a mantra such as om (aum) is an excellent way to feel stiller on the inside.  It’s  a relaxation tool that I always include in my Womens Rest and Rejuvenation Retreats.

Om (aum) is a Sanskrit word, a symbol and a sound of ancient spiritual significance.  It is the most chanted symbol in India, and said to have a profound effect on your mind, body and soul plus the environment in which it is chanted into.

Take a full deep breathe in, and on your exhale gently sing/chant om down into your body and out into the world. One om will probably last around 10 seconds or longer depending on the size of your inhale. As little as five rounds of om can significantly calm your mind and body.

5.  Alternate nostril breathing:

Simply by practising a few rounds of alternate nostril breathing (pranayama) for a few minutes each day, you can help restore any imbalances in your brain.  You can improve sleep, encourage a calmer emotional state, boost your thinking power and soothe your nervous system.

Click here to learn how to do alternate nostril breathing:

10 – 20 minute stillness practices:

Most days I do my best to practice at least 15 minutes of one restorative yoga pose.  That’s the beauty of restorative yoga, each pose is designed for you to be extra comfortable and completely still for up to 30 minutes at a time.

On days when I’m particularly agitated then journaling or walking meditation are usually helpful towards feeling stiller.  Enjoy and please feel free to share your secrets for connecting with your inner stillness.

1: Legs up the wall:

I’ve written about “legs up the wall” before.  Its literally lying on your back with your legs up in the air resting against the wall.  This restorative yoga pose has many wonderful therapeutic benefits.  Click here for full details.

2: Yoga Nidra:

Known as yogic sleep you lay in Savansana (corpse pose) and deliberately move your awareness through your body for deep relaxation.   They say 20 minutes of yoga nidra is equivalent to 3 – 4 hours good quality sleep.

For full details  click go to – The ultimate guide to yoga nidra. If you have ever been to yoga then its probably something you would remember doing at the very end of the class.

3:  Child pose

Child pose is another restorative yoga posture that physically helps you turn your awareness inwards by resting your forehead on the floor.  You are curled over your knees which arches the back releasing tension and stiffness.

You can practice stillness in childs pose for 2 minutes or 10 minutes.  I encourage you to try it for yourself.  Please read the following article I wrote a while back called:   Calm your mind in 2 minutes it has great diagrams and lists all the benefits.

4:  Morning pages – writing:

Journaling can be the perfect partner when you need to feel stiller on the inside. Its also a wonderful way to empty your head of those annoying repetitive thoughts which is often the block to stillness.

I tend to follow Julia Camerons teachings of writing for 30 minutes first thing in the morning (known as morning pages). You don’t think about what you are writing nor worry about your spelling, you simply move your hand as the words appear on your page.

* Benefits of journaling daily:

5: Stillness meditation

Sit in a comfortable position, relax your shoulders, neck, buttocks and stomach. Gently close your eyes and do nothing but focus on your inhale, the pause between your inhale and exhale and then your exhale.

If you find your mind wandering then repeat on the inhale “Breathing in I am calm” and on the exhale “Breathing out I smile”.   I know I share this mantra often but it works really well for me.

Walking meditation as a stillness practice:

“Walking meditation is meditation while walking” Thich Nhat Hanh

If you are too restless and agitated on the inside ( to feel stillness ) I can highly recommend the very simple practice of walking meditation. As Eckhart Tolle says, you don’t need to be still on the outside to feel and connect with your stillness on the inside.

The following guidelines are taken from a wonderful book I own called Walking Meditation w/DVD & CD by Thict Nhat Hanh.

Walking Meditation w/DVD & CD

1: Gentle Belly Breathing:

Place your hands on your belly to feel it rise and fall as you walk.  Use a gentle belly breath to calm your thoughts, relax your body, hips, elbows, muscles, legs, face, eyes and ears.   Repeat as you walk.  Breathing in “I am resting” Breathing out “I am softening”.

2: Walking – pay attention to your feet:

Walk with soft eyes, slowly and gently. Feel the sensation of each foot as it presses down onto the earth. Follow the movement of every foot step with your mind and breath.

3: Counting your breath:

To keep your mind focused on each step and each breath count the number of steps to each inhale and each exhale.    It helps prevent your mind from getting distracted with other thoughts.   1 inhale for 3 steps, 1 exhale for 3 steps.

4: Smiling:

Thich Nhat Hanh says a smile brings lightness to your feet, invites your body to relax and helps you settle more easily into the walking meditation.

egs up the wall is generally not recommend for those menstruating, with retinal problems, after third month of pregnancy and heart problems.  Check with your yoga teacher first.

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“When you lose touch with inner stillness, you lose touch with yourself.  When you lose touch with yourself, you lose yourself in the world”  Eckhart Tolle

Stillness offers a precious moment in our day that is very nurturing and deeply healing.  Particularly when practiced regularly.   It provides the time and space for any scattered and restless energies within us to settle, followed by a feeling of calm clarity to rise to the surface.

Stillness can re-teach us the art of listening to our bodies.  It’s all too easy with the demanding distractions of the external world to become ungrounded, lose a connection with who we are and ignore the needs of our body.

Photo by splityarn:

I truely believe that regular moments of stillness is essential (for all of us) to maintain our energy levels and sanity in such a busy, rushed and fast paced world.  There must be balance in our day of “energy out” and “energy in”, between yin (quiet) and yang (busy).   There are consequences to constant busyness and the continuous giving out of energy.

Start small with 60 seconds of stillness:

Sitting still for 60 seconds can be extremely challenging ( at first ) as your body wants to fidget, scratch, wiggle, twitch, complain, crave stimulation or look for distractions.  Being still is a learned skill, so be patient with yourself.

Start small with 60 seconds, and add to that, as you are able to settle your energies more easily and go for longer periods.

There are many ways to enjoy a stillness practice:

A stillness practice is simply you turning your awareness inwards.  It’s you hanging out with you.  Being still ( without being entertained ), calming everything down for a brief moment or longer, and connecting with your whole being.

In part two of my stillness series (next week) I’ll be sharing a variety of ways that you can enjoy stillness.  In the meantime here’s a couple you might like to start with.

* Sit, close your eyes, rest your hands on your belly and simply follow your breath.  You can do this now at your desk, in the car before you drive away, prior to eating a meal or before you get out of bed.  Continue until you feel a little or a lot stiller on the inside.

* Restorative yoga has many wonderful poses that are ideal for more lengthy stillness practices.  Here’s a few of my favourite  “legs up the wall” and “childs pose“.

* Alternate nostril breathing – simply by practising a few rounds of alternate nostril breathing (pranayama) for a few minutes each day, you can help restore any imbalances in your brain.  You can improve sleep, encourage a calmer emotional state, boost your thinking power and soothe your nervous system.

Click here to learn how to do alternate nostril breathing:

Tips to help you succeed at a daily stillness practice:

1:  Decide when you want to do it:

Choose a time of the day you feel would best work for you and then stick to it – even if its only for a few minutes. It might be once a day or every time you get into the car, sit down at your desk or eat a meal.

2: Choose your stillness practice.

Choose the type of stillness practice that you feel would work best for you.  I’ll be sharing more practices next week in part two of my stillness series.

3: Select where you want to do it:

Decide where you want to practice stillness.  Inside or outside. On the couch, against the wall, on your yoga mat, under a tree, in the car, or on the bed.

4:  Add dash of calm to support stillness:

Do whatever triggers relaxation for you.  Spray your aura with a rescue remedy or flower essences (such as calm and clear mist), burn incense,  light a candle, burn essential oils,  or sit  next to an image of budhha or quan yin.

5:  Start with an easy and do-able amount of time:

If 3 minutes of sitting still sends your body crazy with fidgety restless movements then start with an easy 30 seconds.  Master 30 seconds then move one to 1 minute when you are able to settle your energies more easily move onto 2 minutes.

6:  Eliminate distractions:

Of course it goes without saying to turn off the technology.  Phone, mobiles, etc even if you are only being still for 60 seconds.

Drink water beforehand, have a snack if you are hungry.  Eliminate any possible distractions that your body may come up with as an excuse to not sit still.

7:  Do it the same time everyday:

Research has shown you are more likely to succeed at a new habit if you do it first thing in the morning or at the very least the same time every day.  So strengthen your chances of succeeding by practicing stillness the same time/times everyday.

Part two:  The many ways to enjoy a stillness practice:

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“We can change our lives. We can do, have, and be exactly what we wish”  Tony Robbins

Any new moon is the perfect time to release your monthly wishes out into the universe.  Astrologically it carries a strong energy for giving birth to new ideas, habits or projects.

To give my wishes the special attention they deserve, I send them on their merry way with a simple, yet meaningful ritual.  Rituals needn’t be complicated, time consuming or confusing.  In fact mine are around 3 – 5 minutes.

Firstly, I become still and arrive fully into the moment.  I want my whole body, mind and breath to participate.  Secondly, I connect with the four elements of nature, after all they nourish us all on a daily basis and we certainly couldn’t survive without them.   Then, and only then, do I feel connected and prepared to release my wishes out into the big wide world.

Photo by bekah stargazer

Next new moon 14th May – 12th June 2010:

For me rituals are deeply satisfying and fuel my soul.   They create a feeling that something special, magical is happening, and the whole universe is involved.  Rituals are nothing short of inspiring and uplifting.

So, if the idea of a new moon wish ritual appeals to you, I’ve shared the simple steps (below) for one of my favourite new moon rituals.

Friday 14th May 11.05 a.m will be the next new moon for Queensland, Australia.  This gives you plenty of time to buy some sage, a special candle and get clear with your wish or wishes for next month.  Depending on where you live it may be a good idea to check the next new moon times for your part of the world.

Remember if you need any help with your ritual, don’t be shy, I’m here to help in whatever small way I can.

Acknowledge the start of your ritual:

Light a candle to signify the start of the ritual – giving thanks and gratitude. You can even open with a little blessing or prayer if that feels right for you.

Arrive fully at the ritual:

Give 100% of your whole self when releasing your wishes by arriving fully into the moment.  Involve your mind fully,  breath fully, body fully and your soul fully.

Feel and become aware of  your body (feet, toes, fingers, legs, arms etc), shake and move your body if you need too.

Feel and become aware of your breath, follow it as it moves through your body.  It is your breath and words that will give energy to your wishes.

Feel and become aware of your thoughts – do not follow your thoughts just notice them and your mind will soon arrive without getting distracted.

Feel and sense the energy of your heart, the core of your being, the essence of who you are.

Now, pay closer attention to the environment around you. Tap into your senses.  What can you see, smell, taste, touch or hear?

If you need help arriving, then you might like to read my article called the 3 arrivals.  A simple Buddhist practice that encourages you to arrive fully into the here and now.

Connect with the elements of nature:

To connect with the essence of the universe you need to acknowledge the four main elements of nature.  Fire – water – earth – water.  You can do this by feeling, sensing or having a physical representation for each of the elements.

Earth: go barefoot and feel the earth beneath your feet.  If you can’t go outside you may prefer to wear or hold a crystal, be close to a plant or vase of flowers. Breathe the earths energy up through your feet.  Feel the connection.

Fire: the burning candle signifies fire – feel or sense the cleansing properties of the fire, and the energy it is fueling your wishes with.

Air: light a piece of dried white sage or sage smudge stick (as shown in the picture above).  The smoke represents air. Let the smoke fill the air around you.

Water: have a bowl of water with a small handful of rock salt. This connects you to the ocean and all water on this planet. Add essences, flowers , crystals or infuse your water with sunshine – if this feels right for you.

Write and cleanse your wishes:

Write your wishes down on a piece of paper and then cleanse away unseen obstacles and energy blocks with the smoke from your sage smudge stick (Shown in the photo above).  Continue cleansing until you feel a lighter energy around your written wishes.

I have used dried white sage (either loose or as a smudge stick) for over 20 years and strongly believe in its cleansing and purification properties.  Burning sage is almost a daily occurrence in my home.  If you can find organic, then all the better.

Release your wishes:

The first part of releasing your wishes is writing them down.  The second part is saying them out aloud as if you are speaking in person to the universe.  Feel or sense the words of your wishes in your breath, in your exhale as they leave your body. Release them with love and grace.

Close ritual:

Finish your new moon wish ritual by blowing out your candle and giving thanks and gratitude. Close your eyes and spend a few special moments in silence – feeling whatever you need to feel.  I usually get a feeling of my wishes flying out into all corners of the world.

You may  keep your written wishes under your pillow, next to your favourite crystal,  on your bedside table, in your wish bowl, on your altar or bury them in the ground for the next month.  You may even prefer to keep a visual image or picture that represents your monthly wish.  Alternately read your monthly wish/wishes just before you go to bed.   Do whatever feels right for you. Trust and be guided your intuition.

In case you are wondering what my monthly wish is – it’s to complete my first e-book “Unwind” and become an author.   Wish me luck.  May all our wishes come true, easily and effortlessly.

Upcoming new moons:

12th June 2010

11th July 2010

10th August 2010

8th September 2010

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“Change one thing in your life, and it effects all your life”

To celebrate the success of the Rejuvenation Lounges facebook page I thought I’d share 44 of the most popular rejuvenation tips, all in one article.   Enjoy!

Photo by carf’s

44 ways to rejuvenate your life naturally:

1: Remember to breathe. Inhale. Exhale.  You have approximately 26,000 breaths a day.  How many are you aware of ?

2: Un-hunch your shoulders.  Hunched shoulders reduce the flow of blood to your brain, holds in stress and restricts your breathing.  Drop your shoulders, lengthen your neck, part your lips slightly to release tightness in your jaw and then breathe into your collar bones, feeling them spread and open as you relax this whole area of your body.

3: Seek silence.  A study found that city dwellers may experience up to 73 days with less than 5 minutes silence.  Silence helps to settle, calm and nourish your nervous system

4: Eat mindfully.  Arrive at your meal.  Get present.  Take a few calming breaths to settle yourself down. Eat in a calm space.  Avoid busy places that will aggravate your nervous system and stress your digestion. Do not multi task.  Do not watch TV.   Do not gulp.   Smell, chew, taste and enjoy.

5: Buy a metal tongue scraper to remove the build up of toxins and bacteria (ama) that have formed on your tongue overnight.    It also gently helps stimulate your organs which are connected to certain energy points on your tongue.  Ayurvedic medicine recommends scraping your tongue first thing in the morning.  It prevents toxins and bacteria being swallowed back into the body.

6: Yogic cleansing bath.  Perfect for cleansing your aura and body from negative energies and toxins.   Add  1lb baking soda, 1 cup sea salt to a full bath tub.  Soak for 20 minutes.  Repeat once a day for 7 days.

7: Improve Your Sleep.   Remove all clutter and storage from under your bed and stop sleeping on stuff from the past.

8: Sipping hot water has a gentle cleansing action.  3 to 5 cups of hot water daily is a simple yet effective cleanse.  It has a hormone balancing effect and warms your digestive organs.

9: “Tension is who you think you should be. Relaxation is who you are”  Chinese Proverb

10: By repeating ” I trust” a chain reaction takes place flowing through your body, mind & then into your life.  Things start to shift and change.  It’s a great mantra to use when life becomes a little challenging.

11: Hum your stress away.  Place one hand on top of your head & the other on your belly. Close your eyes, now hum. Feel the tingly vibration of your hum as it flows from your stomach to your head.  Feel it clear away tight and tense energy.  It has a very cooling and calming effect on both your thoughts and body.

12: If there is something worrying you, then change the way you are breathing.  Anxious thoughts equals tense, tight and shallow breathing.  Oxygenate your body and calm your nervous system with full belly breathing.

13: Power snack at your computer.   Eat natural raw almonds, they are magnesium rich which encourages your nervous system and adrenals to relax.

14: Eat food that smiles.  If fruit and vegetables could smile, I’m guessing organic and farmers market produce would always be smiling.  They have traveled less and been grown with love.   Processed foods are a convenient way to shorten your life.

15: Alternate nostril breathing calms an agitated mind, oxygenates your body, balances both hemispheres of the brain and balances your nervous systems.  I personally find this one of the easiest way to take control of stress and tension.  Click on the link below to learn how to practice alternate nostril breathing.

* 12 great reasons to start alternate nostril breathing:

16: Focusing on any part of your body (including naval gazing, organs, chakra’s or even feet) has been shown to increase blood flow to the part of your body.  Improve your bodies circulation with a little focused, mindful breathing.

17: Practice keeping your life simple and uncomplicated. Your stuff takes up more of your time and money than you think. We are realizing owning more stuff does not make us any happier in the long term.  In fact, our stuff can be a burden, suck our time and energy, consume our focus and cause problems for the environment.

18: Ayurvedic healing mantra.  Repeating “hoom” as a mantra, dispels negative states of mind, helps digestion and clears toxins.  This sound is connected to your solar plexus chakra and will increase heat into your stomach area.

19: Walk barefoot, feel grounded and feel the difference.  Walking barefoot is healthy for your feet.

20: “Breakfast should not be rushed or eaten on the way out of the door with car keys in your hand.  This causes the nervous system to become agitated and disrupts digestion”  Kester Marshall.

21: You know you are disconnected from your body, when you care more about emails, messages, the tv and gossip magazines than your own needs. Take regular time out from technology and the media to ground yourself and come back to your centre.  Remember your body and your life needs your attention too.

22: A fun clutter busting game. Pick a number between 1 – 10, write on fridge/computer, and that’s the number of things you must clutter clear each day.  Or try my favourites – pretend you are about to move overseas.

23: An affirmation is a handy tool for difficult times, and encourages you to respond with a confident calmness to a challenging situation.  It’s ideal for attracting a healthier energy around you.  16 affirmations for difficult times.

24: Iron energy drink for your afternoon slump.  Soak 6 almonds (preferably blanched), 2 dried dates, 1 dried fig 10/15 sultanas/raisins in 2/3 cup of water, then wiz.

25: The 3 arrivals is a fabulous well-being practice that encourages your mind, body and breath to arrive – into the present moment with awareness and calm.  Arrive with your body by encouraging it to unwind and chill out.  Arrive with your breath by simply noticing your inhales and exhales.  Arrive with your mind by not getting involved with your thoughts.  If you do nothing the mind arrives.

26: The essential oil cinnamon essential oil helps fights exhaustion & feelings of depression & weakness.  Perfect for your oil burner when you come home from work.

27: If you suffer from anxiety or insomnia then a warm sesame oil foot massage before bed can work wonders.    Warm sesame oil massaged daily over your body is said to be very grounding & nurturing.  It helps stabilize your nervous system & kidneys.  It is recommended to do first thing in the morning.

28: Avoid gossip.  Gossip sends your energies into the opposite direction of where you really want to be going.

29: De-stress.   Grab ear lobes between your thumb & index finger.  Gently allow the weight of your arms to release tension from your neck & head.

30: My personal top 5 health tips. Breath into your belly, drink plenty of water, move, eat for energy and meditate.

31: Yoga detox tea. 1/4 tsp coriander seeds, 1/4 tsp of cummin seeds and 1/4tsp of fennel seeds. Mix with 1.5 litres of hot water.  Sip throughout the day. (Note: This recipe was given to me by my Ayurvedic practitioner.  I make this tea in my thermos each morning, so I can carry it everywhere with me)

32: Always relax your head first.  When you focus on relaxing all  parts of your head your body will follow.  Soften and relax your forehead, scalp, cheeks, eyes and ears.  Part your lips and teeth then feel the release of tension in your jaw and neck.

33: Chewing your vegetables in a natural de-stressor.  It releases four times more serotonin says  David Wolfe.

34: Stop wasting energy on other people’s business.  Remember Byron Katie’s rule – There are 3 types of business. Your business, other peoples business and god’s business. Stick to your own business.

35: Deep breathers tend to live longer.    They are generally healthier and more relaxed.   Take three deep, gentle slow breaths right now.  Never force.

36: Sooth your nerves by listening to the Blue Danube.  Dr. Masuro Emoto has scientifically proven that whilst listening to the Blue Danube your nervous system will be revitalized.  Emotionally it is nourishing for fatigue and stress whilst physical healing to the nervous system.  Read my full article on it here:

37: Soak your tension away.   Treat yourself to a healing bath. I cup of Epsom salts (magnesium sulfate) added to your bath water will relax your nervous system, draw out toxins, relax muscles and even reduce swelling.

38: Calm yourself before bed.  Dab the essential oil “vetiver’ onto the souls of your feet.  Vetiver has a very grounding and soothing effect on your nervous system.

39: Eat your water.   Fruit is 90% water.  Grapes and oranges can be as high as 98%  water content. Dehydration effects the brain first.   A mere 2% drop in body water can trigger fuzzy thinking.  Lack of water is the number one reason for day time fatigue.   The brain is the first place in the body to become dehydrated.

40: Lift your worries with a Buddhist kindness prayer.  “May I be free of worry, May I be well, May I feel safe and at ease, May I be at peace”

41: Calm yourself down.  Close your eyes. The eyes are linked to your nervous system. By softening your eyes you can trigger the relaxation of your entire body.

42: Reduce caffeine intake. Swap one cup of tea or coffee a day for a delicious mug of miso soup. It is highly nutritious and can be made in an instant.

42: Push away stress and drama.  Spend longer on your exhale.   It will create some much needed space between you and the busyness of the outside world.

43: Protect yourself from other people’s stresses:  Carry a piece of unpolished black tourmaline (crystal) with you.  Black tourmaline is well known to transmute negative energies.  Attached to your water bottle to help improve the vibrational qualities of the water.   Put under your pillow to help with disturbing dreams.

44: Improve your sleep and health by reducing your exposure to harmful electromagnetic radiation.  Remove as many electrical appliances from your bedroom as possible.  Never have anything electrical (this includes chargers) within arms reach of your head at night.  Never sleep against a wall which adjoins the power box for the house.  Lepidolite (in mica form) is a crystal I have used for around 10 years (under my pillow) to protect myself some harmful electromagnetic radiation.  I also place a piece near my computer, TV and other frequently used electrical gadgets.

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or grab regular rejuvenation tips on facebook.

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I love and use Ananga’s guided meditation and relaxation music:

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“If there is magic on this planet, it is contained in water”  Loran Eisley 1957

Seriously, regular cold showers are incredibly beneficial and incredibly healing.  They can improve circulation, help boost white cell activity, dissolve tension, bring more blood flow to your organs, help your body detox, balance hormones,  revitalize chakra’s and cleanse the auric field.

Photo by ankor2

I know from my own personal experience (a 3 month experiment with cold shower therapy) my thoughts are a lot more positive, things that would normally bother me just bounce off, energy levels are stronger and I feel lighter and clearer.  Its a very noticeable difference, not just subtle.

They say having a cold shower after you come home is one of the most beneficial times, as it helps ‘flick off” any negativity that you may have been exposed to during the day.

Cold showers simply work as a rejuvenation tool and I’m sure you’ll notice a difference after a few days, if not immediately.

12 essential reasons to have cold showers:

1: Mood booster:

It gives you an instant rush, leaving you feel awake and alive.  Cold water releases natural endorphins into your blood stream and brain. It shifts your mood. There are many scientists who even believe cold showers can help alleviate symptoms of depression.

2:  Releases stress and tension:

Tension is generally blocked energy and a cold shower helps move and shift that blocked energy.  Better energy flow equals a more relaxed and less stressed you.

3: Improves circulation:

Cold water stimulates blood flow to the core of your body bringing better blood flow to your organs and glands.  Improved blood flow equals more oxygen and a healthier you.

4:  Flushes out toxins:

The cold water contracts your muscles to encourage the flushing out of toxins.  With improved circulation the removal of toxins and pathogens is far more efficient.

5:  Clears negativity from your aura:

When your aura is strong it acts as a protective shield.  When fragile or damaged it can leave you drained and depleted.  Cold showers are excellent for cleansing, uplifting and strengthening the energy field around your body.

6: Cleanses your chakra’s:

Cold water is known to spin your chakras.  Its such a simple way to cleanse and revitalize them.  Make sure the cold water reaches all chakra’s, in particular the throat chakra which can often get missed if your neck is not fully open and extended.

7: Strengthens your immune system:

Improved circulation, more efficient removal of toxins and better oxygen flow throughout your body all support a healthier immune system.

8:  Speeds up the healing process:

For all the above reasons your body is working more effectively in healing and repairing itself from illness.

9:  Restores your energy levels:

Each cold shower boost the flow of energy throughout your body, releasing fatigue and lethargy.  You are left feeling refreshed and uplifted.

10:  Brings you fully into your body and fully into the present moment:

Without a doubt having a cold shower brings you 100% into the present moment.  It is very difficult for the mind to wonder if you are in the middle of a 1 minute cold shower.  You are totally focused on your body in the here and now.  Try and worry about something else when you are having a cold shower. It’s kind of impossible.

11: Cheap and environmentally friendly:

Cold showers are a very green thing to do.  It costs virtually nothing plus you are saving energy by not using hot water.  I personally only have a 3 minute cold shower due to our current water restrictions.

12:  Clears negative thinking:

Our cells contain water, and water holds memory of our thoughts, beliefs and lifestyle.  Regular cold showers help clear those cells of negative thinking supporting a more positive way of being.

Cold shower guidelines:

I’ve gathered notes and fliers over the years from many different naturopaths and holistic healers.  Here’s a collection of facts and variations that I hope you find as helpful as I did.

Have one when you get home from work:

As I mentioned before, I feel this is one of the most beneficial times to have a cold shower.  Helps clear negativity from your energy which you may have been exposed to during the day.

Essential times to have a cold shower:

Many practitioners recommend 2 or more cold showers a day.  This is particularly essential if you are working on shifting a physical or emotional problem.  The majority recommend at least 3 a day. First thing in the morning, when you get home from work and before you go to bed.

Start cold, warm, then finish cold:

The most common approach is to alternate.  Start with a cold shower, washing yourself  normally with warm water and then finish with cold water.  If you can’t start with a cold shower (not just yet anyway) at the very least finish with a cold shower.

Avoid when menstruating:

It’s quite a common recommendation to only have warm showers during your moon day cycles.

Start with 15 – 30 seconds:

Start small and gradually work up to 1 or 2 minutes.

Begin with your feet then move to your knees and legs.  Gradually introduce the cold water to all parts of your body.  Some practitioners  say its not absolutely necessary to get your head wet, just your face and back of neck (an important energy location)

Be sensible:

Little and often is far more effective than eight minutes at once.  Be mindful if you are feeling weak, listen to your body and start with small steps.

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I use and love Ananga’s guided meditations and music

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“Nature does not hurry, yet everything is accomplished.”  Lao Tzu

The 3 arrivals is a fabulous well-being practice that encourages your mind, body and breath to arrive – into the present moment with awareness and calm.  Its origins are Buddhist, and takes no more than 5 minutes of your time to bring you into the here and now.   Your breath, mind and body are all invited to be at the same place, at the same time.  A very healthy relaxed  place from which to live.

Photo by  Justin Adam’s:

I have personally found the 3 arrivals a real life saver over the past few weeks as I have spent many long hours in emergency rooms and hospitals with my youngest son.   So whilst the 3 arrivals is essentially recommended as an ideal practice prior to meditation, you can easily benefit from this wonderful  restful / mindfulness exercise anywhere, anytime.  Before you get out of bed, before you turn the computer on, in the shower, waiting in a queue, at traffic lights,  before you eat a meal or when you are about to start a new task.  In fact, I truly believe that the more you practice the 3 arrivals the more you will want to do it.

7 weeks to finding the Buddha in you:

The 3 arrivals is sourced from a wonderful book I am currently reading called Everyday Dharma: Seven Weeks to Finding the Buddha in You by Lama Willa Miller. I love, love, love this book.   Each day Lama Willa shares simple insight or thoughtful exercises to encourage you to live your life with more awareness.  You certainly do not need to be a Buddhist to benefit from this book.

Meditation on the 3 arrivals:

Time taken 5 minutes:

Step one:  Arrive with your body:

Step two: Arrive with your breath:

Step three: Arrive with your mind:

1: Firstly, arrive with your body.

Give your body permission to unwind and chill out.  Get into a comfortable position, then exhale (as loud as you like) with a sigh or ahh!   Let it all go.  Use the exhale to release physical tension and stress.

As Lama Willa Miller shares this is like a mini holiday for your mind and body.

2. Arrive with your breath.

Notice your breath.   Feel the rhythm of your breath.   Let your breath breathe you.  Simply allow it come and go naturally.  Allow your breath to arrive into this moment.

3. Arrive with your mind.

Stop getting involved in your thoughts. Stop planning and worrying.  Do not think about the past or be concerned about the future.  Give yourself permission to just be.  If you do nothing the mind arrives.

As Lama Willa Miller says “Thoughts are like fish-bait.  If you stop biting at the bait, you will not get hooked.  If you leave thoughts alone they will not harm you”.

You can find Lama Willa Miller on twitter and learn more about her book by clicking here.

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What I’m loving at the moment:

Sarah Wilson, health practitioner, writer and TV presenter quit sugar as an experiment to support the health of her auto-immune disease. She noticed such a huge change in her health and mood that she wrote an e-book about it.  I think its a fabulous idea – although not sure I could go 100% no sugar and living without my honey and coconut palm sugar.

Click here to visit Sarah Wilson.

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You can also grab your daily rejuvenation tip by clicking here

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I use and love Ananga’s guided meditations and music

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“One way to break up any kind of tension is good deep breathing” Byron Nelson

When your breathing is restricted it creates an unseen chain reaction in the body that can greatly compromise your overall health, well-being and ability to think clearly.

You can literally create miracles simply by adjusting the flow of your breath.  Imagine being able to reduce stress hormones, calm your emotions, boost your oxygen intake, gently massage your internal organs, let stress go, come back to your centre, relax your muscles, detox your body and simply improve the overall efficiency of your organs and body.

Photo by szlea’s

As Christmas nears and life is probably getting a little busier and crazier than usual, now is the perfect time for us all  (myself included)  to remember to breathe.

I  do my best to come back to my breath often (probably 2 or 3 times each hour), spending a few small minutes to observe it and adjust as necessary.   Most times I need to relax, soften and deepen it.  At the same time I repeat a mantra that I have borrowed from Thich Nhat Hanh  “Breathing in I am calm, breathing out I smile.”

I guarantee calming your breath over Christmas can be a real sanity saver.     I personally find it helps bring me back to my centre,  re-aligns my focus (slows down rushing thoughts) and creates a healthy buffer around me from the busyness of the outside world.  Spending longer on the exhale is like pushing tension and stress away from you. Holding your breath is like sucking it in and calling it closer.

Breathe peacefully over Christmas and enjoy these very simple breathing tips.

How to breathe better:

1: Lift your chest:

Rounded shoulders and sunken chest squish your lungs and restrict your oxygen intake.  Give your body, lungs and organs some more breathing space.  Improve your posture and open your chest up.

2: Breathe past your collar bones:

Short shallow breathing is the sign of a stressed, tense body with thoughts to match.  Simply soften, relax and deepen your inhale each time you catch yourself in panic mode with short, shallow  breathing.

3:  Don’t squeeze your stomach in when you inhale:

A relaxed soft belly allows your lungs and diaphragm to fully expand.  Squeezing the tummy in (on the inhale ) restricts your oxygen intake.

4:  Breathe into your belly:

Feeling your belly rise and fall with each breath cycle is something I am taught regularly in yoga.  Place your hands on your belly and feel them rise on the inhale and fall on the exhale.  It’s a fabulous way to know for sure that your breath is reaching all the way down to your belly.

5:  Fill the front, sides and back of your belly:

If you are keen to get extra clever – feel the front, sides and back of your belly area expand with each inhale.   You might notice, like me, that the back area of your belly is often tighter and not as open as the front or sides.

Simply bring your awareness and breath to any tight areas of your belly and use the breath to invite more softness and spaciousness.  Ah! use your exhale to let go, release and create that extra space inside your belly area.

6:  Un-hunch your shoulders:

Hunched shoulders block the flow of blood and energy to your brain.  Relax your shoulders, open your chest, lengthen your neck and create more breathing space between your shoulder blades. Notice how much easier it is to breath now.

It also wouldn’t hurt to part your lips slightly and make sure no tension is being held in your jaw.

7: Exhale fully:

As you exhale fully and deeply, feel your belly button move towards your spine.   Use your exhale to remove all that stale, stuck yucky air and energy lingering in the bottom of your lungs.

8: Exhale longer:

Spend longer on the exhale if you are wanting to slow your thoughts down, relax your body or let go of something. Use your exhale to create a healthy breathing space between you and the busyness of the outside world.

If I’m a bit frazzled spending twice as long on the exhale is a quick way to re-balance my breathing and energies.

9:  Stop holding your breath.

When you start paying more attention to your breath you may find that you hold your breath more often than you realize. Simply being aware is the perfect first step towards improving the quality of your breath.

10:  Your nose is for breathing, your mouth for eating:

In all the practices I have explored over the years – yoga, tai chi, qi gong they have all encouraged to breath in and out through the nose.

* 12 great reasons to start alternate nostril breathing

Recommended resources:

If you are keen to improve the quality of your breathing even more and acquire a deeper knowledge, then there is no better place to start than with one of Dennis Lewis books.

Book 1 – The Tao of Natural Breathing: By Dennis Lewis:

Book 2 – Free Your Breath, Free Your Life: By Dennis Lewis.

Following are a couple of articles which may also appeal to you.

How you sit effects your breathing by Dennis Lewis

Deep breathing facts by Dennis Lewis

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What I’m really, really  loving:

The Path of Practice: A Woman’s Book of  Healing With Food, Breath and Sound by Maya Tiwari

I absolutely love this book.  It”s certainly my favourite book for 2011. I felt such a connection – it brought tears to my eyes – on more than one occasion.

Don’t you love it when a book really resonates with you.

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Or hang out with a cool bunch of people over at our facebook page

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“I absolutely love listening to Ananga play the beautiful Udana flute.  Her flute music is one of the most soothing and relaxing sounds on this planet”  Carole Fogarty

Click here to sample the 9 tracks

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“Change one thing in your life, and it effects all your life “

Value your time, by appreciating the huge potential your next 30 seconds has.  I regularly add thirty second breaks into my day to stop, breath, soften my body and adjust my thinking.  It’s a very simple way to add lots of little healthy  relaxation practices into the day.   All you need, is the co-operation of your mind, body and breath, to enjoy, and achieve,  30 seconds of relaxation.

Photo by monkeycat:

Thirty seconds is not a demanding amount of time.  It requires minimum effort, very little concentration power and doesn’t need to be scheduled into your diary.

A thirty seconds relaxation practice is very do-able – anywhere, anytime.  The shower, the car, before you get out of bed, or especially when you are waiting in a queue. It’s a very portable and flexible relaxation habit – perfect for a super busy lifestyle.

Kick start your 30 second relaxation habit:

Simply leave post-it notes saying “It’s time for 30 seconds of  relaxation” on as many surfaces as you want.  The steering wheel of your car, bathroom mirror, on your pillow, computer, in your diary, coffee mug, oven, on your clock – wherever you want.

Perhaps today, perhaps right now, is the perfect time for you to enjoy a thirty second relaxation practice.

5 of the best 30 second relaxation practices

1:  Sounds of the ocean therapy:

Close your eyes, cup the palms of your hands over your ears, un-hunch your shoulders and listen to the sounds of the ocean, playing inside your head (designed especially to calm your thoughts).  Yes, it’s true, when your hands are gently cupped over your ears you can hear the ocean.

With your eyes closed, picture yourself on the beach with all the sunshine and warmth.  Feel, and enjoy the next 30 seconds of peace as you turn inwards, away from the outside world and listen to your own creative ocean therapy.

2: Smile into your organs:

The ancient Taoists believe that a constant inner smile is the key to health, well-being and longevity.

A smile, when energetically directed towards your internal body (along with the help of your breath) can improve blood flow, release tension and free up stuck emotions.  You’d be surprised how tight and tense your organs can get.

Close your eyes, relax and smile. Feel the smile cover your entire face.  Now transfer that smile into your liver.  Use your inhale to invite your smile to penetrate deep into your liver.  Feel your liver respond by softening and letting go, as it receives the healing energy from your smile.

* Smile into your organs:

3: Ask for a hug:

Touch is healing so hug loud, hug well, hug often and hug longer.

Hug your children, partner, pet or close friends more often. Heck, why not give free hugs to strangers. It is said that we need at least 4 hugs a day for survival, 8 hugs a day for maintenance and 12 hugs a day for growth. Wow, that’s an impressive daily quota.

So if hugging therapy seems like your thing, make hugging your new relaxation habit.

* 10 hugging tips to grab on the run:

4: Belly breathing to calm an anxious stomach:

Most of the yoga classes I go to start with belly breathing.  After a few rounds, I feel my scattered energies have been called back, my stomach begins to un-knot and soften, I have more awareness of my body and how its feeling (very important), and I most definately feel calmer.

Start by rubbing your hands together and then placing your warm palms onto your belly.  Encourage your breath to flow down into your belly area.  Feel your hands rise with each inhale and fall with each exhale.

To further deepen your belly breathing relaxation practice, breathe into the sides and back of your belly area. This will automatically invite more oxygen and blood flow into this area of your body.

Enjoy the relaxing gifts that belly breathing has to offer your body, mind and soul.

5:  Calm your mind with a mantra:

A mantra sends a clear message to your body, and is a practical no fuss way to take charge of scattered, anxious, stressed thinking. Remember your thoughts are not in charge – you are.

Repeating the mantra “Breathing in I am calm”  Breathing out I smile” for 30 seconds will encourage your muscles to relax, your thoughts to slow down and your breath to deepen.

This wonderful relaxation mantra is borrowed from the awesome Thich Nhat Hanh, Zen Master and his book Present Moment Wonderful Moment: Mindfulness verses for daily living.

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Why not subscribe via email or rss feed and get free updates.

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I use and love Ananga’s guided meditations and music

Please click here to download: