“This is a good day.  This is going to be a really good day”   Louise Hay

Have you ever paid attention to the very first thing you say to yourself when you wake up in the morning?  If you haven’t then I can highly recommend it.  It’s very revealing and can be incredibly life changing –  if you want it to be of course.

I was so pleased to be reminded of this recently when I borrowed a copy of Louise Hays latest book from my library called  You Can Create An Exceptional Life.

Yes, I’m a firm believer in making our  ”waking thoughts” count.   After all they will either bring us closer or take us further away from the kind of day we’d like to have.

So, before my feet have even touch the floor first thing in the morning I start nourishing my thoughts and filling myself with good energy by mixing it up with either a prayer, mantra or affirmation.

Believe it or not, it actually makes me feel quite special and alive.

Start your morning with nourishing thoughts:

Simply wake up and choose to think about or recite whatever you want.  It’s that easy. It can be a word you repeat, an affirmation or even a prayer.  Some mornings I simply repeat the word “I trust”, over and over again.  It has an energy that helps settle and calm me if I happen to wake up feeling a little stressed.

Here’s my favourite prayer at the moment followed by a few of Louise Hay’s suggestions from the book.

I lay in bed with my eyes closed, hands in prayer pose and repeat as often as I like.

May I be filled with love and kindness”
“May I be at peace”
” May I be well ”
” May I be happy”

“All is well.  I have time for everything I need to do today”  Louise Hay

“Good morning, bed, thank you for being so comfortable, I love you”  Louise Hay

Start your morning with a smile:

I love Thicht Nhat Hanh and if you are familiar with any of his books you’ll know he talks alot about smiling.

So I wasn’t at all surprised when I grabbed a copy of his book “Present Moment, Wonderful Moment” from my book shelf to check out what he had to say about waking up in the morning

“What a better way to start the day than with a smile.  A smile affirms your awareness and determination to live in peace and joy” Thich Nhat Hanh

“Waking up this morning, I smile.

Twenty-four brand new hours are before me.

I vow to live fully in each moment

and to look at all beings with eyes of compassion”  Thich Nhat Hanh

Enjoy, and if you have the time let me know your little ritual for the first waking moments in your day.

Photo by iamtheo’s

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What I’m loving at the moment:

Reading Agni – Building a strong digestion fire.  It’s an Ayurvedic food and lifestyle course/book by Nadia Marshall.

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

Click here for all the relaxing details.

Need a little boost today ?  Then look no further than todays post.   Its simple with a punch of inspiration.

Actually todays post is really for me but I thought it may be helpful to share it with you as well.  You see, I’ve been having a few doubts about a course I’m doing –  Bachelor of Social Science (counselling).  Usual self defeating thoughts, what if I’m not good enough, what if I’m too old to be doing this, what if I get things wrongs  .. blah..blah…blah.

So, to keep my thoughts in-line with my heart I went searching for some awesome quotes that I could print out, laminate and place on my fridge.

Really hope they speak to you like to speak to me.  Enjoy, and know, its all a matter of choice really.

Thank you to stopmenow and wellness warrior for the photos

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The wonderful art of pausing.  Think before I speak.  Breathe before I react.  Rest before I exhaust myself.

It got me thinking about how often (or little) I take a moment to” pause” throughout my day.  How many breathing breaks I refuel and calm my body with.   Inhale.  Exhale.  And, the overwhelming necessity of adding “yin” (quiet, cool and still) moments into our overly “yang” (busy, movement, fast) days.

So, with all that’s happening in the world at the moment and my own home state of Queensland, Australia being 75% flooded I’d love to share with you a short relaxation exercise from the gorgeous Ananga – who’s meditation and music downloads I recommend heaps on this blog.   Its all about pausing, taking a moment out of our stressful lives without having to leave our front door steps, office, chair or desk.

Research shows it works.

It takes no more than 2 minutes, so why not try it for yourself.

Thank you Ananga.

Take a mini holiday while still at your desk:

By Ananga Sivyer

Stress experts are telling us that by the time we get that holiday it’s almost too late. Many of us are so run down before we get a break that when we finally get away our body takes a nose dive and decides to really let go by succumbing to exhaustion, a bug or illness.

We know that a walk, swim, or yoga class are great ways to diffuse stress but studies found that we can also achieve great results in relaxation without even leaving our desk.

A recent study at the University of Connecticut encouraged participants to try simple stress relief techniques that involved breathing slowly and visualising a peaceful place. Your peaceful place.

They found that:

“Just four ‘mini relaxation’ stress management sessions (1 1/2 to 2 minutes) over the course of the day reduced work-related stress as effectively as 15-minute blocks of progressive muscle relaxation“.

Those who took part said they were happy to stick with the quick and easy relaxation sessions in the future because they only took a minute or two.

Experience your mini holiday now:

Close your eyes and drop your shoulders

Relax your jaw by decorating your face with the hint of a smile

Lean back and let yourself go somewhere beautiful.  Your peaceful place.  Your happy place.

Somewhere peaceful and calm, the perfect location for you –  to just be and relax.  See it in your minds eye, smell the air  around you and listen to the sounds

Take a deep breath and let your tension go with every exhale

Use the exhale to let the stress and tension float up and away into the sky above your head

Stay a minute or two, breathe in the peacefulness and enjoy the scenery

When you feel ready, refreshed and relaxed, you can open your eyes and return to what you are doing

Thank you to  creativekismet for the above photo

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I use and love Ananga’s guided meditations and music and I know you will too.

Click here to listen and sample

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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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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

“Deep relaxation is a state where there is no movement, no effort & the brain is quiet”

There is no point starting a meditation practice unless you are able to get your body into a relaxed state.  That was the statement Dr Ian Gawler shared at an (excellent) one day workshop I attended on meditation.

Dr Ian Gawler (a 30 year cancer survivor and well known promoter of meditation as a healing tool) explained that a daily  muscle relaxation ritual, is the perfect stepping stone for settling and preparing a restless mind, and restless body for meditation.

Or as  B.K.S Iyengar (leading world expert on Iyengar yoga) shares in his book Light on Life “Meditation is not going to remove stress. Meditation is only possible when one has already achieved a certain ‘stressless” state. To be stressless, the brain must already be calm and cool.  By learning how to relax the brain, one can begin to remove stress”

So perhaps the secret to a rewarding meditation practice is not the style you choose nor how you go about doing it, but more importantly, relaxing the brain (which will relax the body) or relaxing your muscles (which will relax the brain). Master relaxation and you are well on your way to a rewarding meditation practice.   Sounds good to me.

Relax your brain:

Following are the wise words by Mr Iyengar from his book  Light on Life which shares a few simple ways we can relax our brain in day to day life.

Relaxation means release of unnecessary muscular tension in your body.   Focus on relaxing not clenching. This relaxes the brain as well as the body.  You must relax the neck and head.  Think of your skin.  Keep the back skin of your neck passive and the tongue soft, then there is no tension in the brain.

As you learn how to relax the tongue and throat, you know how to relax the brain, because there is a connection between the tongue and the throat and the brain. Do not clench your teeth or else you will be “clenching” your brain.   Also know that tenseness of the eyes affects the brain.   These things you can notice when sitting in your office working.

Focus on relaxing not clenching and you’ll be relaxing the brain for a rewarding meditation practice.

Relax your muscles:

Dr. Ian Gawler teaches progressive muscle relaxation as a way of preparing for meditation.  It follows a simple rhythm of contracting the muscles and then relaxing them, starting with the feet and then moving up through each significant muscles group of the body.

He has used this exercise successively in his cancer programs and retreats for 30 years.  Dr. Gawler believes it gives you a direct experience of what tense and relaxed muscles feel like.

There is a detailed progressive muscle relaxation exercise in his book  Meditation: An In-Depth Guide (page 90), but in the meantime here’s a brief excerpt which should help.

Take your attention down to your feet …. Really feel what they are like at the moment …. Contract the muscles of the feet …. feeling the difference that makes …. and then let them go …. Feel the muscles softening ….loosening ….releasing …. Simply letting go.

Now, take your attention to your calves …. In your mind move your attention through your calves noticing any sensations that arise ….. if they are warm, cool or neutral …. whether there are any sensations on the skin  …. Just noticing ….. like gentle curiosity …. free of reaction ….. Now contract the calf muscles ….. notice the difference that makes …. and let them go ….  Feel the muscles …. softening …. loosing …. relaxing …. Simply letting go.

Continue like this to your thighs, stomach, chest, shoulders, arms, jaw, eyes and forehead.  The whole exercise should take around 15 – 20 minutes.

Tools to help you relax:

If relaxation is your obstacle to a rewarding meditation practice then here’s a couple of extra tools that may help you.   Good luck, and let me know what works for you.  Learning to relax is a very personal thing.

1: If  you are too anxious to even contemplate relaxation then I can highly recommend Ananga’s latest mp3 release called “Rest and Recover”. Its specifically for high anxiety moments.  Click on the “Meditation and relaxation” downloads and listen to a sample.

2: Dr. Herbert Benson is well known for his book the Relaxation Response.  On his web site he has shared (for free) the 6 steps towards body relaxation.

3: I wrote an article a while back now that you may connect with called  Unknott your body.

4: Start a daily stillness practice.  Crocodile pose is a great place to start or perhaps supported childs pose or  legs up the wall, both are effortless ways to relax the body.   When you invite the body to relax by supporting it with bolsters and blankets, the mind will soon follow.

More articles:

12 ways to release muscle tension on the spot

Why you need to know about restorative yoga

Start a daily stillness practice and succeed

Live more in the moment with the 3 arrivals

12 great reasons to start alternate nostril breathing

Walking meditation

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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

Click here to sample  “Natural Release & Progressive Relaxation

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Photo in post by wonderlane

“Most illnesses creep in when you are not present in your body”  Eckhart Tolle.

Excessive thinking is detrimental to our health.  It places too much attention on our thoughts which in turn traps excess energy in our head causing tension, restlessness, being on edge, concentration problems and insomnia just to name a few.

Excess thinking disconnects us from our body and deprives our body of valuable energy flow and health.  As Eckhart Tolle says “The more consciousness you bring into your body the stronger your immune system becomes”

Photo by Kanzeon Zen Centre:

An obvious solution is to remember we have a body and to be more mindful of feeling and breathing into it, whenever we can.  The purpose of course is to  re-direct energy and awareness away from the head and thoughts, and back down into the whole body and present moment.

One way to achieve this is with a simple relaxation exercise called “Mindfulness of the body via the four access points”.   I learnt this very short,  yet surprisingly effective  health ritual at one of Dr. Ian Gawlers workshops and fell in love with it instantly.

Hope you find it as helpful as I have.   You only need a few moments and can do it anywhere, anytime.   Practice in the shower, before you get out of bed in the morning, or in the car before you are about to drive off.

You could also easily enjoy it as a 5 minute meditation practice – if you chose too.

Mindfulness of the body via the four access points:

Using your breath coupled with your awareness you are re-directing your focus, breath and energy into four key areas of the body.  Not only will this help “get you out of your head”  but it also encourages relaxation and improved energy flow throughout your whole body.

1: Start by getting comfortable and gently closing your eyes.

2: Bring your awareness to your breath for a few moments.

3: Now bring your awareness into your feet.  Sense your feet, feel the energy in your feet and notice any tingling or sensations in your feet.  There is nothing to do except be mindful of your feet.  Breath into your feet and feel the energy moving in and around your feet.

4: Now bring your awareness to your stomach.  Feel any tightness, tension, comfortable, uncomfortable. Let go of any reaction or judgement simply feel and become mindful of your stomach area.  I prefer to place my hands on my stomach, it gives me a better sense of how its feeling and then I use my breath to direct energy there.

5: Now bring your awareness to your shoulders. Use the flow of your breath to feel into the muscles in and around your shoulders.  Notice how your shoulders feel. There nothing to do except be mindful of  your shoulders.

6: Now bring your awareness to the space between your eyes. Become aware of the area in and around your eyes. Feel with your breath – your eyes, eye brows and your forehead. Without doing anything just be mindful of your eyes and how they feel.

7: To finish,  bring your awareness to your whole body.  Breath deeply into your body.  Feel it. Listen to it. Just be with it.

8: When you are ready, open your eyes.

Arrive with your body, breath and mind:

If you are looking for another option, you might feel drawn to the 3 arrivals, a Buddhist well-being ritual that encourages your mind, body and breath to arrive – into the present moment, all at the same time,  with awareness and calm.    It’s a very healthy relaxed  place from which to live.

1: Firstly, arrive with your body.

Give your body permission to unwind and relax.  Exhale (loudly if you need too) with a sigh or ahh.   Use the exhale to release physical tension and stress.

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 in her book  Seven Weeks to Finding the Buddha in You
“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”.

Some more options:

Humming is a great way to interrupt unhelpful thoughts

Alternate nostril breathing is very calming and balancing for the brain

Rest for 10 minutes in the very restorative crocodile pose.

Start using affirmations. An affirmation is a handy tool for difficult times, and encourages you to think and respond differently.  Its about using your mind to communicate a different message to your body and thoughts other than worry, panic or anxiety.

Stop the stress escalating by spending longer on the exhale, release surface tension as it happens or by breathing into your belly.

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You can also grab your daily rejuvenation tip by clicking here:

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Join me at my upcoming term of Yoga Nidra Relaxation Classes:

Click here for all the relaxing details.

“You feel connected to something greater than yourself when you are aware of your inner stillness”

I have been blessed, yet again, with an awesome group of women at my very latest Rest and Rejuvenation retreat in Bali. My intention was to create – a space where deep rest and stillness could be experienced by all participants, with minimum effort on their part.

Daily hand selected Balinese body massages and special Ayurvedic treatments (such as chakra dhara, crown massage and kati basti).  Coupled with morning relaxation sessions of restorative yoga (such as legs up the wall), mindful breathing, deep muscle relaxation, chanting and evening sessions of yoga nidra, all melted together to allow participants to let go, unwind, relax and feel peaceful on the inside again.  It was an absolute joy to witness.  We were one bunch of happy chilled out women.

Photo by split yarn:

Finding your inner stillness:

“I feel still.  I feel rested”

The simple act of finding the still spot inside of you (we all have one, no matter how tiny or well hidden it may be) creates the space for a more balanced feeling to fill up inside of you.   The more you become aware, feel and tap into your inner stillness the greater clarity and greater peacefulness you will feel.  Your life will flow with more ease and less agitation.

Of course you don’t need to go on my Rejuvenation Retreats to find your inner stillness.   15 minutes of daily restorative yoga is one of the easiest ways to connect with your inner stillness or perhaps you may be more attracted towards walking meditation. Walk leisurely and peacefully, with soft eyes and gentle belly breaths.  Inhale for 3 steps.  Exhale for 3 steps.  Of course just sitting quietly un-distracted for a few moments may be enough (for you) to become aware of your inner stillness.

So, as my recent Rejuvenation Retreat has now finished  – I felt it timely to share with you my personal realizations that I have experienced when I feel, breathe into, and then rest with my inner stillness.

The many gifts of tuning into your inner stillness:

In case you were wondering my inner stillness has a location.  Its in and around my stomach area.  Some days it may be well hidden but, after a little deep breathing I can soon sense it.  Once I sense or feel it, I simply continue to focus and breath into it, and then any one of the following things may happen.

1: Stillness is the quiet place inside where the mind doesn’t interfere, argue or confuse you.  Decisions are easy.  You have clarity.

2: Stillness brings you back to your true centre.  You are fully present with yourself.

3: Simple solutions often arise easily when you rest with your inner stillness

4: Being with your inner stillness allows you to digest life

5: You can tap into your inner stillness anywhere, anytime and any place

6: Stillness helps you trust in the flow of your life.

7: Feeling your inner stillness helps you “let go” of worry

8: Stillness offers a clear connection to your intuition, your gut feelings. You have a calm knowing.

9: Stillness allows big problems all of a sudden seem small

10: Your inner stillness acts as a buffer between you and the busyness of the world around you

11: Stillness gives your body breathing space to release stress, worry and agitation

12: You feel connected to something greater than yourself when experiencing stillness

13: You learn the valuable skill of letting go by resting in stillness

14: Stillness teaches you that you have the strength for any situation

15: Being with your inner stillness gives you the time and space to digest life

16: Stillness puts a healthy distance between you and the external stimulation of a busy world

17: Your body will quickly start to replenish itself as the immune system and nervous system are nourished by focusing on the feeling of stillness

18: There is a feeling of being totally safe and protected when you feel your inner stillness

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I use and love Ananga’s guided meditations and music

Please click here to download:

“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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Sometimes all we need are a few little sentences that encourage us first thing in the morning to set a more positive tone for our day ahead.  Meaningful words that when read or written down can adjust our thinking, or shift our focus (if needed).

Five simple sentences that can help lift stress, dissolve anger, worry or negative thinking.  Five refreshing sentences that when read or meditated on, can bring us closer to a more connected and inspiring way of life.

Photo by Lumiere

Dr. Mika Usui ( 1865 – 1926 ) is the founder of Reiki and creator of the principles.    Whilst there are a few variations of these ancient principles out in the world, I personally don’t think it matters which one you use.  The important thing is to feel, and know in your heart, which set of 5 principles you feel most connected too.   Your intuition or gut feelings will certainly let you know.

Below are the 5 reiki principles that I have chosen to share with you today.  Read them gently and slowly.   Enjoy.

1:  Just for today, I will not be angry

2:  Just for today, I will not worry

3:  Just for today, I will be grateful

4:  Just for today, I will do my work honestly

5:  Just for today, I will be kind to every living thing:

Of course you can create your own five principles.  In fact why not.

For example, if you are not keen on using the word anger you may change it to: “Just for today I will feel peaceful” or if you are not keen on using the word worry simply change to:   “Just for today I will trust totally”.

The whole idea is to uplift your thinking and overall  sense of well-being -  just for today – with 5 simple sentences, that mean something to you.  If you have another 5 principles that you live by please share them.  I’d love to hear what they are.

The 5 reiki principles by Dr. Mikao Usi

1 -  Just for today, I will not be angry.

Anger at others or oneself or at the whole world, creates serious blockages in one’s energy.  It is the most complex inner enemy.  Reiki is an excellent tool to remove anger blockages  which have accumulated in the body.  Letting go of anger brings peace into the mind.

2 – Just for today, I will not worry.

Endless worries may fill one’s head, and each one bores a small hole in one’s body and soul.   Letting go of worry, brings healing to the body.

3 – Just for today, I will be grateful.

Be grateful from your heart.  Inner intention is the important element of this principle.  Simple things as thanks, forgiveness, smile, good words, gratitude can improve others life and make them happy.   Being thankful brings joy into the spirit.

4 – Just for today, I will do my work honestly:

Support yourself and your family respectably, without harming others.

5 – Just for today, I will be kind to every living thing.

Honor your parents, honor your teachers, honor your elders.   Being kind brings love into the the world.

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“It is virtually impossible to write a journal and not discover more about yourself” Stephanie Dowrick

Journal writing can cleverly bring clarity to a confusing or overly emotional situation.   It can spring clean the corners of your mind making way for new fresh thoughts.  A good dose of journal therapy is like a great friend that supports you all the way, and never judges.  Hooray for journal writing.

Journaling is the perfect partner when you need to connect more intimately with your true self.   A little alone time with your journal can often reveal exactly whats needed.   Whose knows,  journal therapy may be just the sort of  medicine you need right now.  I know it certainly is for me.

Photo by pigstubs

Journal writing can be whatever you want it to be.  It can be short or long. For daily reflection, to record specific memories (new baby) to release stress, to find out what you really think, to vent, and vent, and vent, focus on an area of life that needs your attention, gain clarity, fine tune your goals, explore your emotions or ask for divine guidance.

It is for all these reasons I personally find journaling quite revealing and incredibly satisfying.  Your spelling can be bad, writing messy, page filled with swear words (if you feel that way inclined) – either way it’s the one place where you can be the least inhibited, totally open and explore what you feel needs to be explored.

For the past decade journal writing has cleverly known exactly when to re-appear back in my life. It has recently shown up (yet again) and will stay for as long as it needs too;  a few weeks, a month or even longer.  For this I am truly grateful, as great insights always follow.

Journal to reveal:

At the moment I’m asking my journal one question each morning “What is it I need to know today?” Sometimes the answers are short and sweet such as spend more time with your boys, drink more water, clear more clutter or go for a walk in nature.   Three minutes and its all done.

Other times it is lengthy as the words on my page do their best to bring depth and insight into an area of my life that needs attention.  These type of journal sessions usually take at least twenty minutes or longer.  I do my best to stop my thinking (getting in the way), and simply let my pen write, and write and write.

My hand seems to know when to stop.  I’m impressed.  What I read back is a revealing intimate conversation with the deepest part of me and of course a higher guidance.  I can’t help but discover more about myself.

As Stephanie Dowrick shares in her book Creative Journal Writing: The Art and Heart of Reflection “It is virtually impossible to write a journal and not discover more about yourself”

Journal prompts especially for you:

If the above question doesn’t appeal to you then you may be drawn towards starting your journal writing session with a different prompt.  I listed a few below which I have gathered over the years from a collection of books and writers.

I feel most in tune with life and myself when ……………..

The reason I feel rushed is …………..

I don’t want to write about …………

Why I want to journal ……….

I remember ……………..

What can I do about ……………

What should I concentrate on in the coming years ………………..

Why am I confused ……………………..

My attitude to money comes from …………………

If you are already a journal lover please share your unique connection with journaling.   You might be a follower of Julia Cameron’s morning pages I’d love to hear your insight and stories.

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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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“Today I will uplift the atmosphere in my mind”

It’s time to give your stress wings and let it fly … away.  Lets be honest,  I mean really, is all that continuous stress and excess worry really worth it ?

Will the things you are rehashing,  over and over again in your mind today really matter in few years time.  And more importantly, do you really know the side effects or damage that’s happening below the surface of a worried looking face.

Photo by  Lucas Janin’s

So, in my ever evolving journey to live a life – as stress free as possible – I am sharing with you, what I believe to be a collection of worthy, thought provoking quotes on stress.   This post is intentionally simple, short and very stress free.

As an old Chinese proverb says “Tension is who you think you should be.  Relaxation is who you are”. How awesome is that.  Enjoy.

10 quotes on stress to help you unwind and loosen up:

1:  “If you ask what the single most important key to longevity, I would have to say it is avoiding worry, stress and tension.  And if you didn’t ask me, I’d still have to say it”  George Burns who lived to 100

2: “Stress is like an iceberg.  We can see one-eighth of it above, but what about what’s below ?”

3: ‘The time to relax is when you don’t have time for it”  Jim Goodwin

4: “Give your stress wings and let it fly away”  Carin Hartness

5: ” For fast acting relief.  Try lying down” Lily Tomlin

6: “Is everything as urgent as your stress would imply”  Carrie Latet

7: “How beautiful is it to rest and then do nothing afterward”  Spanish proverb

8: ” I try to avoid stress – it makes me feel like I’m rubber-stamping all my organs “Urgent” Berri Clove

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

10: ” Sometimes the most important thing in a whole day is the rest we take between two deep breaths.”  Etty Hillesum

More suggestions to help you unwind:

5 of the best 30 second relaxation practices:

12 instant benefits of humming daily:

12 great reasons for start alternate nostril breathing:

3 potent herbal sedatives:

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“Everyone of your thoughts count so don’t waste them”

In times of stress its always beneficial for our minds to communicate a different message to our bodies other than worry, panic or anxiety.  Dis-functional thinking can worsen your stress, the situation, (or even an illness) and fill your body with unnecessary tension and anxiety.

An affirmation is a handy tool for difficult times, and encourages you to respond differently to any unpleasant situation.

An affirmation can either help you move on from what has already happened or support you by affirming what you would like to happen or how you would like to feel.

An affirmation is a fabulous way to create a healthier energy around any situation that you may be facing in life.

Photo by alchemist’s daughter

The anatomy of an affirmation:

Dr Mona Lisa Schulz is a neuropsychiatrist and has a doctorate in behavioral neuroscience, shares that affirmations have a bio chemical, a neuro chemical and a neuro pharmacological effect on the body.   All of which re-wires the brain so it lights up differently.   The mind is then able to communicate more supportively to the body.  Mona Lisa is well known for her book The New Feminine Brain: Developing Your Intuitive Genius and has personally used affirmations to stop her own migraines and severe back pain which she had previously suffered from for many years.

Florence Scovel Shinn 1871 – 1940 well known for her book in 1928 Your Word is Your Wand believed (way back then) that words have power and whatever man voices, he begins to attract.

“Man’s word is his wand.  Man has the power to change an unhappy situation by waiving over it the wand of his word” writes Florence Scovel Shinn.

In her book Your Word is Your Wand Florence shares many affirmations that she has prescribed for her clients with great success over the years of her career.

Dr Emile Coue (1857 – 1926), was a French pharmacist who at the beginning of last century opened a free clinic. He offered his clients an affirmation (or as he called it way back then a “conscious autosuggestion”) in conjunction with their medical treatment that they needed to repeat as prescribed.

Coue believed that dysfunctional thinking patterns could worsen an illness. The Coue method offered this specific ritual as part of his mind/body belief to support the healing process.

His clients were to repeat 20 times in the morning and 20 times in the evening the following affirmation:

“Every day in every way, I am getting better and better”

The secret to a successful affirmation:

Many of Coue’s successors discovered that an important ingredient for the success of his work was the mental repetition without effort.  For maximum efficiency the affirmation needs to be repeated calmly, without will, yet with absolute confidence and expectation of success, according to Coue.

Louise Hay believes that an affirmation should always be written and said in the present tense such as   “My income is constantly increasing”. It’s always a great idea to have a visual reminder of your affirmation either around your home, at your work or on a sticky note attached to your coffee mug.   In case you don’t know Louise Hay totally turned her life around and survived cancer by using affirmations daily. Louise has a wonderful book which comes with a short CD that I can highly recommend called  How To Use Affirmations To Change Your Life:

16 affirmations for difficult times:

So no matter what your personal situation, know that you can create a healthier energy around the situation by choosing an affirmation, writing it down and then repeating it often.

Most of the following affirmations are from Louise Hay except where mentioned.  My personal favourite at the moment (which is not listed below) is “Every cell in my body is loved and healthy”

1. “My life gets better everyday”
2. “There is a huge demand for my particular skills and abilities”
3. ” I earn good money and enjoy what I do”
4. ” The past has no power of me”
5. “  I release old hurt, resentment and anger easily”
6. ” I know that I deserve love and I accept it now”
7. ” I go with the flow, my life is easy and filled with joy”
8. ” I create a joyful, peaceful world to live in”
9. “I trust myself and I trust life”
10. “Breathing in I am calm”  “Breathing out I smile”  Thict Nhat Hanh
11. “I am safe wherever I turn”
12. “I am gentle kind and patient with myself”
13. “I laugh at life and choose not to be offended by anyone or anything”
14. “My income is constantly growing”
15. ” I make friends easily wherever I go “
16. ” I easily flow with change “

On finishing I would love to leave you with a wonderful Buddhist kindness prayer.  It is believed to help lift your worries.

“May I be free of worry, May I be well, May I feel safe and at ease, May I be at peace”

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“Stop. Take a deep breath and feel your life” Cheryl Richardson

Are you tense and all knotted up?   Then, this article has been written just for you. Starting now, and for the next 3 minutes, as you slowly read through my written words, you will automatically be softening, relaxing and un-knotting your body – bit by bit, by bit.

Following is a lovely relaxation ritual that I personally enjoy.  You can do it anywhere, anytime and it’s perfect even if you don’t feel stressed, as  I guarantee you’ll always find some hidden tight, tense bits somewhere in your body.

Your 3 minute relaxation ritual:

Read  each of the following steps with your full awareness, slowly and thoughtfully.  Pause ever so slightly after each one, as you allow your body time to respond, let go, soften and relax.

As you direct your energy, breath and attention towards certain areas of your body you are greatly supporting the release of trapped stuck stressed energy.  Linger longer on any body bits that you feel are more knotted than others.  Above all, enjoy, as your body deserves this extra special attention and opportunity to relax.

1. Cheek muscles soften.  My cheek muscles are now softening
2. Forehead soften. My forehead is now softening
3. Tongue and mouth soften. My tongue and mouth is now softening
4. Eyes soften. My eyes are now softening
5. Lips soften.  My lips are now softening
6. Ears soften.  My ears are now softening
7. Jaw soften.  My jaw is now softening
8. Thoughts soften.  My thoughts are now softening.
9. Head soften.  My head is now softening
10. Neck soften.  My neck is now softening
11. Shoulders soften.  My shoulders are now effortlessly softening
12. Here’s a great opportunity for me to remind you to read extra slowly so your body is receiving maximum benefit
13. Fingers soften.  My fingers are now softening
14. Hands soften.  My hands are now softening
15. Wrists soften.  My wrists are now softening
16. Elbow soften.  My  elbow is now softening
17. Arms soften. My arms are now softening
18. Shoulders soften.  My shoulders are now softening
19. Collar bones soften.  My collar bones are now softening
20. Chest and ribs soften.  My chest and ribs are now softening
21. Stomach soften.  My stomach is now softening. This one is worth repeating
22. Hips soften.  My hips are now softening
23. Buttocks soften.  My buttocks are now softening.  This one is also worth repeating
24. Legs soften.  My legs are now softening
25. Knees soften.  My knees are now softening
26. Ankles soften.  My ankles are now softening
27. Feet soften.  My feet are now softening
28. Toes soften.  My toes are now softening
29. Body soften.  My body is now softening
30. I am soft and relaxed, enjoying the present moment.
31. Breathe in I am calm.  Breathing out I smile.

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Stress is contagious and secondhand stress is everywhere. You’ll find it on the TV, in the media, at work, driving in your car, on the other end of the phone, with friends or even at home.

Being in close vicinity, or even on the receiving end of friends, family, work colleagues or others, that are constantly stressed out, will eventually, (if you are not careful) trigger stress in you. Often it can happen in a split second, particularly if you are tired or run down.

Photo by BrittneBush:

Whilst you can’t avoid secondhand stress altogether, you can certainly protect yourself by remembering a few simple tricks to keep the shock waves of stress at a very healthy distance.

Protect yourself from second hand stress:

1: Breathe change into any situation:

Number one rule, stop holding your breath when confronted with stress. Remember to breathe.

A great tip I learnt many years ago was to spend longer on my exhales when in a stressful situation. A longer exhale (particularly from your belly) sedates your nervous system, relaxes your stomach and calms your thinking.  I know when my stomach is tight, my body is anxious. Keeping my stomach soft helps greatly at keeping second stress from agitating me.

If confronted face to face with stress, picture in your minds eye the other persons stress flowing away from you, with each one of your exhales.   You can still listen compassionately (if you choose) but energetically you are exhaling the second hand stress away.

* How to breathe better:

2: Ground and centre yourself:

Breathing into your feet for a few minutes, can help ground you, when exposed to second hand stress.  When grounded you are less likely to be thrown off balance (with someone else’s stress), as you feel calmer and more centred on the inside.

Think of your feet more often, walk barefoot or massage your toes and feet, all help ground your energies.  Remembering to eat and drink water often also greatly helps ground your energies.  Fruit is very cleansing but not very grounding so eat something a little more solid.

3: Practice a daily restful habit:

The more grounded and centred you are the less likely external situations will influence you.  Ridding your body regularly of stress and tension through either meditation, yoga nidra or being in nature helps strengthen your inner core.

* eliminate stress with legs up the wall:

* rest is not a weakness its essential:

* a written guide to yoga nidra

My personal favourite form of deep, deep rest at the moment is yoga nidra (conscious sleeping). Yoga nidra is a very healing state for the body to rest in.   It allows you to unburden totally and is considered deeper than sleep. It soothes your nervous system and balances your endrocrine system.   The calmer and stronger your inner core the more resistance you’ll have to second hand stress.

4: Trust your instincts:

Trust your first “gut instincts” when confronted with second hand stress. If you are getting the urge to walk away, then trust that urge and walk away gracefully.  If your instincts tell you, this person needs your support then be there for them whilst being mindful of breathing at the same time.

Don’t let other people’s voices, opinions and stresses drown out your own gut instincts.

5: Remove the second hand stress:

If you are open, then please try some vibrational medicines. Bach’s Rescue Remedy and  Australian Bush Flower Essences have an Emergency Essence, both are great at clearing the stress.   Passionflower (herbal medicine) my favourite herbal sedative is great for calming your nervous system.

A space clearing mist is fabulous for cleansing any stress or tension from the atmosphere of a room, office or car.

Three potent herbal sedatives:

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“In our changing world meditation teaches our children to use their minds without external stimulation” Amy Hamilton

A few years back I was keen to introduce meditation to my two younger boys.  Not knowing where to start, I began researching and found a wonderful expert, author and teacher by the name of Amy Hamilton.

I borrowed a copy of Amy’s book from our local library and loved it.  The book is called Indigo Dreaming and includes 49 wonderful meditations especially for children.

Photo by Eddi 07

“When you calm your body & your emotions, you restore yourself, and restore peace to the world around you.”  Zen master Thich Nhat Hanh

Each night as part of my boys bedtime routine I would read a different meditation.  I kept it short and sweet, no more than around 5 minutes, although some nights my boys asked for more. At the time my boys were 8 and 10.

I followed Amy’s advice and allowed my boys to participate in the meditation (rather than trying to keep them quiet).  Jack my youngest would always like to comment and modify the mediation as he went along.  If he preferred doing something different such as imagining himself lying down rather than sitting, then I let him. Keeping it flexible I think was an important key.  Most of the time his eyes were closed.

When I interviewed Amy here is what she had to share about introducing meditation to children. I hope you find her advice as helpful, and as practical, as I did. Enjoy.

Amy’s guidelines for introducing meditation to children:

Be patient and don’t set your expectations too high (thinking that you will have your children sitting or lying perfectly still) like any new skill, meditation takes practice.

1. Don’t expect too much at the start
2. Be relaxed and calm yourself
3. Keep your language and instructions simple
4. Let them participate voluntarily
5. Make it fun and enjoyable
6. Explain to your children how good it is for them-they love hearing that it improves memory, helps them to concentrate etc
7. I always tell children it is like exercising their brain

Meditations for Children

A guided meditation has so many wonderful benefits.  It activates their imagination, teaches them relaxation skills, better equips them for stress, engages all their senses, gives them a positive experience and encourages a better nights sleep.

Cater for all learning styles in each meditation:

Some children are visual learners. This means they will relate better to the meditation if there is a good description of what the pyramid looks like in their minds eye.

Some children are kinesthetic learners which means they would need to know what it feels like inside the pyramid.

Some children are auditory learners which means they respond well to words and sounds. A guided meditation is perfect for them.

All of  Amy’s 49 guided meditations cater perfectly for all learning styles. This makes it very easy for the meditation to speak to your child in their special way of learning.

Appeal to your children’s imagination:

An important ingredient, I believe, is to choose only those meditations which you know will capture your child’s imagination. What works for one child may not work for another.

I personally found my youngest son kept coming back to the same 3 or 4 meditations each night from Amy’s books, despite the fact there were 49 different meditations to choose from.

Make it fun and short:

Following is a brief version of the magic pyramid, a wonderful meditation from Amy’s book.  It’s my youngest sons favourite. It usually takes anywhere between 3 – 5 minutes which seems to be the perfect amount of time.

You imagine yourself sitting inside a pyramid. The air inside is warm you feel very calm and relaxed and there is no sound. You breathe in and out and feel the quiet in your body. Feel the quiet spread with each breathe until it fills the whole pyramid. It is serene and still. You say in your mind I am quiet ……. I am quiet………I am quiet.

Some of the meditations titles in Amy’s book:

Sleeping cloak  -  Affirmation box – Bubble bath – Circle of light – Clouds – Crystal bed – Snow city – Shining star – Super hero – Tree house – Secret cave – Wizards Potion.

I have no hesitation in personally recommending  Amy Hamilton’s Indigo Dreaming book or CD if you are interested in introducing meditation to your children.

More resources:

Indigo Dreaming: A Book of Meditations for Children buy from Amazon

Indigo Dreaming: Meditations for Children audio CD buy from Amazon

Indigo Kidz’s: Amy Hamiltons web site

Sarah Wood Vallely Children’s Meditation Facilitator training

A selection of articles about meditation and children:

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

To celebrate the success of my blogs Facebook Fan Page I thought I’d share 100 of  rejuvenation tips, that I have posted over there all in one article.

Facebook is a lovely way to connect with you on a more personal level.  So please do drop by anytime to say hello, have a chat, read the rejuvenation tips or even become a fan.  It’s all about encouraging to make small changes so you can feel better naturally.

Photo by carf’s

100 wise tips to feel better naturally:

1: Give your intuition a louder voice: Don’t let other people’s opinions and judgments drown out your own voice.   Stay true to you and strengthen your connection to your inner wise voice.

* 8 ways to strengthen your intuition:

2: De-stress: Place both hands on your heart. Breath in and out from your heart for 10 seconds. This will get you out of your head and back into your body and allow you to come back to your center.

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

4: 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)

5: Focus on relaxing all  parts of your head: It will trigger the rest of your body to follow.  Soften and relax your forehead, eyeballs, teeth, cheek muscles, tongue and jaw.  Read: The lazy way to dissolve your fatigue

6: Cancel a complaining thought: Each time you catch yourself complaining, spend thirty seconds focusing on the opposite and increase your ratio between helpful and unhelpful thoughts.

7: Sleep Better: Let your bedroom breathe. Simplify with less busyness, less furniture, less storage, less ornaments & less nick knacks

8: A natural de-stressor:

“Chew your vegetables.  It releases four times more serotonin”  David Wolfe

9: Slow yourself down: Start listening to your thoughts in slow motion.

10: 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.

11: Sip hot water: It removes toxins, has a hormone balancing effect and warms your digestive organs.

12: Tension buster: Take a deep breath in, open your mouth, stick out your tongue, now ‘let it all go” by saying aaaah! Feel the release from your jaw, neck and face muscles.

13: Take a chill pill: Close and soften your eyes, relax your tongue, unlock your jaw, now cup your hands over your ears, and listen to the sounds of the ocean playing inside your head.

14:  Sedate your nerves with music: Dr. Emoto shares, that by listening to the Blue Danube, it will nourish your central nervous system:  Read more about it here: http://tinyurl.com/5uz4gf

15: 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.

16: Un-hunch shoulders: Hunched shoulders block the flow of blood to your brain, hold in stress and can restrict your breathing. Un-hunch your shoulders and feel your neck and spine lengthen.

17: Stop holding stress in your face: Are you frowning, squinting, clenching teeth or have a tense jaw?  Then smile, and let all that worry, stress and tension go.

18: Headache buster: Hold this finger yoga posture for 3 – 6 minutes. Join the tips of your thumb, index and middle finger. Fold your ring finger into the base of your thumb. Extend your little finger. Relax hands on top of your knees.

19: De-stress your eyes: Try some Chinese acupressure.  Place your thumb and first finger, either side of the top of your nose, where your eye brows start. Close your eyes and hold firm pressure for a few minutes.

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

21:  Eat your water: Fruit is 90% water.  Grapes and oranges can be as high as 98%  water content.

22: Natures sports drink: Watermelon, cucumber, honeydew and cantaloupe are an excellent sources of water, sugar and electrolytes.  Alternately here’s a  homemade organic sports drink recipe from Dr Nicole Sundene

23: Add a slice of lemon: In case you get bored with the taste of water add a slice of lemon or lime. Studies have shown that children drink 45% more water when flavoured.

24:  Is your stuff draining your energy? Your stuff can be a burden, suck your time, money, energy and consume your focus (more than you think). Less is best.

25: Check in with your body: If you are too busy living “in your head” you can easily forget about the basic needs of your body.  Stop, breath and ask your body if its thirty, hungry, needs a stretch or walk.

26: Dehydration facts: A mere 2% drop in body water can trigger fuzzy thinking. Lack of water is the number one reason for day time fatigue.

27: The power of water: Water is essential for carrying waste material out of the body. It’s involved in nearly every bodily process including digestion, absorption, circulation and excretion.  It’s vital in transporting nutrients throughout the body.

28: Boost the Qi in your home: Cleanse arguments, sickness and stagnant energy with a sage smudge stick. (Note: I have personally used white sage now successfully for over 20 years)

29: Suffering from overeating. Kneel in-between your heels with hands on your lap for 10 minutes. This yoga pose is called virasana. Use a blanket to sit on or for your knees, if you need too.

30: Carry a water bottle: One of the simplest ways to keep a fresh supply of water flowing throughout your muscles, blood, brain and bones is to carry a water bottle everywhere with you.

31: A Simple Meditation: Breath in through your nose and tell your mind to stay focused on your breath.

32: Is your back aching? Try  a yoga pose called, legs-up-wall, for 10 minutes. Its also great if you have been standing for too long: http://tinyurl.com/5b8rma

33: Lose the frown: All it takes is less than 30 seconds to turn a frown into a smile.

34:  Touch is healing: Ayurvedic medicine believes a daily self massage offers many well-being benefits to your body and mind.  Read more: You deserve a daily self massage.

35:  Start with an easy meditation style: Try the very enjoyable walking meditation.

36: Tests have shown that meditation can be more effective than a nap in improving performance and concentration.

37: Strengthen Your Focus: A daily meditation break, sharpens your concentration powers. Focus on your breath, a word or mantra for 5 minutes and notice the difference.

38: Remember to breath: On an average we have 26,000 breaths a day. How many are you aware of ?

39: “Time a stick of incense. Once you know how long it takes to burn, you can use it to determine the lengths of your meditation sessions” Helen Tworkov

40: Chinese acupressure tip for constipation: Massage your index finger from its tip right down to the base. If you have diarrhea then massage from its base up to the tip: (Note:You are stimulating the meridans by using your fingers. A positive effect should be felt after several minutes)

41: Try the Bon Jovi Yoga chant: Sanskrit chants are awesome but this one is so full of joy and fun http://tinyurl…

42: Have your feet touched grass today? Many people feeling scattered have not touched any grass, earth or sand in days with their feet – only concrete and floors.

43. Strengthen your immune system: Laughter really is the best medicine. Visit the Mumbai yoga laughter club just for a minute. http://tinyurl.com/3a9bkq

44. Flick off other peoples stresses: Carry a piece of the crystal smoky quartz in your pocket or handbag. It will help absorb negativity.

45. Hand Yoga for Patience: Place the tip of the middle finger onto the tip of the thumb. It creates a flow of energy which promotes patience.

46. Eating water is better than drinking it: Water content of most fruit and vegetables is over 90%. Grapes and oranges can be as high as 98%

47. Stress Relief: It’s proven scientifically, playing the Blue Danube will nourish your central nervous system:http://tinyurl…

48. Conscious Breathing: Breathing in “I am calm”, breathing out “I soften” Repeat to the rhythm of your breath.

49. Instant Chilling Out: Inhale for 3-5 seconds then exhale for 3-5 seconds through your nose. Drop your shoulders then open your heart. Allow.

50. Enter your day consciously while still lying in bed and set the tone for your day.  Try some wake up yoga in bed:http://tinyurl.com/5z6m9s

51: 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.

52: “Life is like a mirror, you get the best results when you smile at it” Unknown

53: Strengthen your boundaries: Love yourself enough to say no to others’ demands on your time and energy. Stop, step back & reassess the situation.

54: Appreciate your hands: Your hands are a mirror for your body. Massage your fingers, joints, palms and back of hand for 5 minutes and your organs and body will benefit.

55: It’s time to turn your back to the world: Rest your heart, dissolve your worries and calm your nervous system with this simple yoga pose. http://tinyurl.com/6gcegc

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

57: Breath is the movement of thought: Relaxed breathing equals calm thoughts.  Short quick breathing equals busy thoughts.

58: Four great reasons to eat kiwi fruit: More potassium than a banana, 240% of daily recommended intake of Vitamin C, potent source of Vitamin E and low in fat

59: There are 11 different kinds of breathing: Noisy/quiet, fast/slow, regular/irregular, jerky/smooth, deep/shallow, mouth/nose, forced/effortless, high/middle/low etc.

60. Be kinder to yourself: Think kinder thoughts about yourself.  Eat foods that are kinder to your body.  Allow yourself to rest.

61. Invite serenity: Make a fist with your hands, wrap fingers over thumbs. The tighter you squeeze your thumbs the deeper & calmer your breath will be and the quieter your mind will become.

62. ” Smile, breathe and go slowly” by Thich Nhat Hanh

63. Breathing wisdom: Don’t pull your stomach in when you inhale as it reduces your oxygen intake. Your abdomen should expand and soften with each inhale.

64. “Everything has its beauty but not everyone sees it” Confucius

65. Is the way you are breathing making you sick or stealing your energy? Take a free breathing test now:

66. Quality belly breathing: Gently place hands on your belly. You should be able to feel it soften, rise and expand with each inhale.

67. Improve your sleep: Clear the clutter from under your bed, remove all electrical gadgets, computers, exercise equipment and work papers.

68. Inspirational quote: “Choose a job you love and you will never have to work a day in your life” Confucius

69. Smile into your organs. It’s very healing to smile into your heart, then smile into your liver, kidneys and lungs.

70. Dissolve anger: Breathe into your liver and feel the anger dissolve anger with each exhale.

71:  Adjust the speed of your day: Take some time out and notice if you are rushing. Go for a walk or use your breath to slow yourself down.

72: Do nothing for 30 seconds. Put some space between you and your hectic schedule

73: Tranquilize yourself: Slow your breathing down.  Breathing deeply into your belly, through your nose will calm your nervous system.  Your breath is a great tool for relaxation:

74: Zen eating: Enjoy the benefits of eating sitting down in a quiet space.. Walk away from your computer, turn off the TV and don’t read or talk.  Feel the difference.

75: Stop regularly and notice the bigger picture of life. Pause, breath, feel your body and observe what you see, hear, touch, taste and smell around you.

76: Reward your body: Five minutes in a relaxing and very easy yoga pose will reduce fatigue, tension and lower blood pressure: http://tinyurl.com/54v6t3 All you need is a floor, blanket and an eye bag

77: 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.

78: Push away negativity and stress: Spend longer on your exhales and give yourself some much needed space.

79: Swap the butter on your toast for tahini, avocado or nut paste. I mix my tahini with local bush honey. Tahini is sesame seed paste packed with lots of good stuff

80: Are you stressed? Check your face. Are you frowning, squinting, clenching teeth, jaw or pursing lips? Smile, breath and relax your face muscles.

81: Start 3 green habits today: Switch your plastic coat hangers to bamboo, switch plastic storage containers for glass and  switch plastic pegs for wooden.

82: Push away the flu: Repeat the mantra: “Every cell in my body is loved and healthy”.  Feed your body with healthy thoughts not fear.

83: Have you been way too serious lately? Go ahead, be spontaneous? Start skipping, eat ice cream for breakfast or hug the next person you see.

84: Notice your full breath cycle: Experience the slight pause at the end of each exhale and before your next inhale begins.

85: Be kinder to your sleep. Your bedroom is not a multi purpose room. Calm, relax and de-stress its energy  http://tinyurl.com/5t9qlq

86: Be kinder to your nervous system: Calm your nervous system regular by allowing 2 minute “priority you” time every hour.  Stop, breath and rest.

87: Be kinder to your eyes: Don’t stare for hours at a screen. Give your eyes healthy doses of natural light, sunshine and movement(other than staring). Also treat your eyes to deep rest with a yoga eye pillow.

88: Stop holding your breath: It reduces oxygen flow to your body and tightens your chest, face, jaw and throat. Remember to breath.

89: Invite more pleasure: Treat yourself to a chocolate facial.  Organic cacao powder is extremely high in magnesium which an excellent stress protector.

90: Protect yourself from other people’s stresses:  Pop a piece of smoky quartz or black tourmaline in your bra: http://tinyurl.com/5be5gt

91: Hug therapy: 4 hugs a day for survival, 8 hugs a day for maintenance, 12 hugs a day for growth:

92: Toe hugs are “in”. Whilst at your computer, grab your foot & place your fingers in between your toes. Now hug, stretch and wiggle your toes and foot.

93: Get unstuck: Always keep a copy of your favorite inspirational book close by. Open randomly and read a few paragraphs to bring relief to your current situation

94: Hug wisdom: Hugs lasting over 20 seconds create more trust.

95: Slow yourself down: Focus your mind on just one thing/object for the next 30 seconds. A calm mind can focus, a rushed mind cannot.

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

97: 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”

98: Linger longer in a hug. A hug fuels your heart with all the good stuff and nourishes your sense of touch. Feel the healing power of a hug.

99: Buy a tongue scraper: Scrape tongue 6 times first thing in the morning  to remove the toxins and bacteria that has formed on your tongue overnight.

100: “T he more man meditates upon good thoughts, the better will be his world and the world at large.”  Confucius

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I use and love Ananga’s guided meditations and music

Please click here to download:

“You haven’t lost your smile, its right there under your nose. You just forgot” Unknown

Smiling is a very impressive function of the human body, that, when used often, can trigger a huge range of well-being benefits for your body, mind and soul.  The best part is its absolutely contagious.  Simply take a look at the photo below, and if that doesn’t bring a smile to your face nothing will.

Photo by Ferdinand Reus:

Increase your daily quota of smiles:

It’s very hard to feel stressed, angry or worried when you are smiling – even if you are faking it.  Research shows that a smile can change your mood, release tension (particularly in your jaw and neck), help you stay positive, boost your immune system, comfort another person, help you relax and even make you look younger.

I’m super keen to enroll in an upcoming Laughter Yoga workshop, which is what inspired me in the first place to go off and research the benefits of smiling and laughter.  When you think about it, life is meant to be simple, and you can’t get any simpler than smiling and laughing more often to improve your over all well-being.

So, to inspire you to smile more often, whilst keeping it simple, here’s some fabulous quotes on smiling that I’m trusting will encourage you to increase your daily quota of smiles.

14 quotes on smiling to lift your spirits:

My favourite is from William Shakespeare  “A smile cures the wounding of a frown”

1: “Smile! If you can’t lift the corners, let the middle sag” Unknown

2: “The world always looks brighter from behind a smile”  Unknown

3: “Wrinkles merely indicate where smiles have been” Mark Twain

4: “Everyone smiles in the same language” Unknown

5: “The shortest distance between two people is a smile”  Unknown

6: “A smile is an inexpensive way to improve your looks” Charles Gordy

7: “A smile is something you can’t give away, it always comes back to you ” Unknown

8: “It takes a lot of work from the face to let out a smile, but just think of all the good a smile can bring to the most important muscle of your body – the heart”  Unknown

9: Deepak Chopra says “The healthiest response to life is laughter”

10: “Before you put on a frown, make absolutely sure there are no smiles available” Jim Beggs

11: “Life is like a mirror, we get the best results when we smile at it” Unknown

12: “Wear a smile and have friends, wear a scowl and have wrinkles” by George Eliot

13: He who smiles rather than rages is always the stronger” Japanese Proverb

14: “A smile cures the wounding of a frown”  William Shakespeare

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I use and love Ananga’s guided meditations and music

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“The ancients defined concentration as the ability to focus the mind on one object for 12 seconds, approximately one breath”

Some days I feel like I have the concentration span of a 2 year old, and the simple task of writing an article is constantly interrupted with a sloppy wandering mind.  I’ve discovered however, when  I remember to honour a few simple mind/body rituals, I feel more grounded and distractions are less likely to tempt me away.

Photo by one man’s perspective:

Your distractions are not in charge, you are:

I’ve realized (after all these years)  that if I nurture my body, and allow my mind time to arrive at the task before me -  distractions are less likely to occur.    If I haven’t, then I’m easily distracted due to scattered thoughts about the past, future and what if’s – or fuzzy thinking due to dehydration – or agitated nerves due to lack of food, rushing, anxious breathing, lack of movement or poor sleep.

Set your mind, body and environment up to win

I trust you find one or more of these suggestions helpful. Please let me know what you think.  Feel free to share any of your successes for staying focused.

1: Arrive at your task. Get present:

Thich Nhat Hanh a Zen Buddhist suggests a little breathing ritual so you can feel settled and more present within yourself before you do anything.  Repeat slowly “Breathing in, I calm my body. Breathing out, I smile”. Keep repeating gently until you feel you are here, right now.

2: Grow your concentration muscle:

A five minute daily meditation can sharpen your concentration powers. Meditation can be as simple as being still and repeating a word or mantra in your thoughts such as, “I am calm, clear and focused” or “Peace”.

Start with one minute and gradually increase over time. It helps if you keep your eyes soft or closed and breathing relaxed.

Alternately for something a little different try a walking meditation, click here for details. I find walking meditation incredibly soothing and very effective when I’m feeling rushed, agitated and scattered.

3: Your breathing habits influence your state of mind:

Jerky, shallow, fast, constricted or tight breathing reflects that you live your days in a constant stressed out – push and pull state. When your breathing is calm your mind will be calm. When your mind is calm its easier to hold your focus.

Quality breathing (breathing down into your belly) can reverse fear, anger, stress and encourages clarity of the mind despite your external circumstances.  I do my best to adjust my breathing every hour. Remembering to breath regularly, I believe to be one of the best medicines you can give your body and mind.

Shallow breathing causes memory loss.The Taoists believe that loss of oxygen though shallow breathing is the primary cause of memory loss in the elderly.

* 12 great reasons to start alternate nostril breathing

* 15 Clever things to know about your breathing:

3: Clear your head with humming therapy:

This is perfect to do just before you are about to start a task.  Place one hand on top of your head and the other on your stomach.  Close your eyes and start humming.  Feel the hum reach the top of your head and flow down to your belly. Feel the soothing effects of each hum.  Humming clears stagnant energy, refreshes your mind and calms your nervous system.

4: Hydrate your mind, eat your water:

The brain is the first place to lose water and become dehydrated in your body. This in turn of course effects your ability to think straight.  If you find it tricky to drink lots of water then eat your water.  A bowl of grapes or orange slices are around 98% water.

A mere 2% drop in body water can trigger fuzzy thinking. Many practitioners have told me over the years that lack of water is the number No.1 reason for day time fatigue.

10 tips to grab on the run for staying hydrated:

5: Turn off the distractions:

The mind can be easily distracted by what it sees or hears around it.  Turn off phones, TV and the likes which might easily cause a distraction for you.  Simply take a look at the space around you and scan for any likely distractions. You’ll know what they are.

6: Satisfy your body first:

To hold your concentration you need the co-operation of your body.  If you are anything like me, I can’t concentrate to save myself if I’m hungry, restless, feel fidgety or need some fresh air.  It’s worth checking in with your body before starting your task to find out if its hungry, thirsty, needs a shower, a stretch or simply a walk.

* A mind body balancing one pot meal:

7: Soften your body:

Hunched shoulders block the flow of blood to your brain. A frowning, squished up face holds in tension. Relax your shoulders, have a stretch, breath into your collar bones/shoulders, lengthen your neck and smile.

Practice getting more oxygen and blood flow to your extremities and brain , whilst detoxing at the same time. Stand up & inhale a full breath. Hold your breath as you clench fists & tighten your leg and arm muscles; release slowly as you exhale.

10 Yoga tips to grab on the run for the silly season

8: Stop feeling rushed:

Start your day in your body and not in your head. If you start your morning rushed by jumping out of bed and rushing down your breakfast then your whole day will be rushed.  When I’m rushing distractions happen far more easily.  Start your morning gently with plenty of time and notice how it effects the flow of your day ahead.

Rushing activates your sympathetic nervous system.  You are living in flight or fight mode.  Not a healthy way to live.  My article  Slow yourself down when feeling rushed has a great list of suggestions that you may find useful, if you are prone to rushing.

9: Exercise can help sloppy concentration:

Lack of movement and exercise can equal a lazy mind.   I find the days I miss my walks and yoga classes my mind and body are not as refreshed and therefore prone to stagnancy and sloppy concentration and thinking.

Yoga, tai chi and qi gong are exceptional exercises for strengthening your concentration muscle.

10: Get grounded :

When you are not grounded your mind and body are split. You miss vital guidance from the universe, get distracted easily, can’t complete tasks and overlook hunger and thirst needs.

The easiest way for me to get grounded is to rub and massage my feet.  Think of your feet now.  Is energy flowing down through your body and into your feet with each breath cycle, or is it stuck in your head?  Do you feel earthed, connected to the ground?  Have you be spending enough time in nature lately?  When was the last time your bare feet actually touched soil, grass, sand or rocks?  Have you been spending too much time in front of computers, TV or on your mobile phone?

To be grounded you need a balance between the natural world and the electronic world

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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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“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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