Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

A Chat With Kate Hanley, Yoga Teacher, Writer and Author Who Shares 77 Simple Strategies For Serenity In Her New Book:

Kate says: ‘With a simple mindful adjustment of your posture and a few deep breaths you can make all the difference in 30 seconds.

 Photo of the gorgeous Kate Hanley:

Before we chat with Kate, a quick reminder that Kate is giving away  3 copies of her new book called “The Anywhere, Anytime Chill Guide:  77 Simple Strategies For Serenity” right here at the Rejuvenation Lounge.  I love this book and have a copy beside my bed.  To win yourself a copy simply click here and leave a thoughtful comment at the end of the post.

Now, lets get into our chat with Kate.

Question to Kate:

How did you come up with the idea for The Anywhere, Anytime Chill Guide?

I’ve been practicing yoga for 13 years, and I’ve come to realize that the one deep breath  I take when I get a last-minute project heaped on my plate is even more important than the many deep breaths I take during the yoga class. Because in that moment when my carefully planned schedule flies out the window, I need all the help I can get so I don’t make a bad situation worse by stressing out.

I love going to yoga class, but I have come to realize that the true power of cultivating a self care practice comes in the midst of your  everyday life. I also know that a lot of people are looking for a way to feel less frazzled, but they have no idea where to start.  So I had the idea for a book that would help people of all ages and fitness levels remember to take a breath, regardless of their exposure to - or propensity towards -all things “woo, woo”.

In addition to modified yoga poses, I also include mini practices from meditation, breath work, nutrition, Ayurveda, acupressure, and more. It’s one-stop shopping  for self-care remedies.  Because that was another guiding principle when I was writing the book.   Offer the best solutions for each situation, and compile all this incredible information that’s been cultivated over the last 3,000 years and make it accessible to today’s incredibly busy, time-crunched person.

Question to Kate:

Some of these remedies you suggest take just 30 seconds.  Can something that quick really change the way you feel?

Absolutely.  That being said,  I’m not going to tell you that you can completely defuse a stressful situation by doing 30 seconds of deep breathing.  Nothing in the book is going to solve all your problems, I am sorry to say.  But in any situation, how you react to it, plays a huge role in how much of an impact it has on your well being.  And if you take even one deep breath or make a mindful adjustment to your posture before you respond, you are going to react from a place of awareness instead of knee-jerk impulse.  The impact may be incremental, but it’s like the law of inertia. Just as an object in motion has a tendency to remain in motion if you take a step to improve your wellbeing no matter how small you have a greater tendency to move toward balance, calm and contentment.  In most cases, the most difficult piece of any of the remedies I suggest is to simply remember to do them in the first place.

Question to Kate:

What is it about remembering to take a deep breath or adjusting your posture that’s so powerful?

Either of these actions reminds you that you have a body, and that you are more than just a never-ending stream of thoughts. And that’s a good thing because our bodies are where are deepest wisdom lies-whether you call it a gut instinct or a feeling in your bones.

Taking a deep breath or adjusting your posture works on many levels: First, it helps your body work efficiently - you get more oxygen and you remove any barriers to the flow of breath and energy throughout the body.

Second, by shifting your attention away from whatever situation is causing you stress and turning it toward your breath or your body, you give your mind a chance to get off the treadmill of negative thinking and create an opportunity for your deeper knowledge to rise to the surface and be heard.

And third, it takes your intention-to react to a situation with a clear head-and puts action behind it.  And without action, all your best intentions are just nice ideas.

Last Question to Kate:

How do you envision a reader using the book?

I like to imagine you keeping it on your bedside table, and before you go to sleep or get out of bed, you look up whatever’s going on in your life at the moment and get some ideas on how to help yourself through it.

I wanted the book to be incredibly relevant to your daily life, so I organized the chapters around all the major parts of your life - at the office, - out on the streets, in love and friendship, and dealing with life’s biggest challenges.

I also included remedies for the most common mental and physical woes - from PMS to constipation - cross-referenced everything so that you can go through and cook up a prescription for whatever is ailing you.  I was inspired by the idea of  Rachael Ray’s 30-Minute  Meals: (thanks Rachael Ray), and wrote my remedies in the tried-and-true recipe format, so you can see at a glance what you’ll need, how long it will take, and exactly what steps you need to take in what order.

Kate’s web site:

Please  zip over to Kate’s web site MsMindbody.com  and feel free to look around, watch her TV interviews or subscribe to her weekly newsletter.  If you are interested in the fine art of feeling “better” and “better” then Kate is a great person to know.

Kate also hangs out on twitter  www.twitter.com/KateHan

Thanks for your time.  Peace, love and chocolate, Carole.

Feel free to subscribe to our regular articles right here at the  Rejuvenation Lounge or grab daily tips, shared links, books that are hot and rejuvenation tips from me daily over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

14 funky ways to calm your nerves consistently:

15 Clever things to know about your breathing:

Shake off your afternoon slump:

Cancel, clear, delete negativity:

Six special bath recipes for sleep, relaxation and healing;

Power at your finger tips with hand yoga:

9 ways to soften yourself up for a great nights sleep:

Relax and unwind with a yoga eye pillow:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

It’s Time To Swap Your Tension Habits For Calming Habits:

Breath in “I am calm” breath out “I smile”  by Thich Nhat Hanh Zen Buddhist

It’s the little things that can drive you crazy. Before you know it your shoulders are tight and bunched up around your head, you’re frowning (more wrinkles), tense and probably cursing at the closest thing next to you.  Why?  Something simple happened, like, you couldn’t find your car keys or you ran out of milk.

Photo by Dave-F

Start by swapping one “tension habit” for a “calming habit”

Do yourself a favor and lose any habits that invite stress and tension into your life.  Start by switching one “tension habit” for a “calming habit”

So, if losing your keys has become a stressful habit for you, simply find a way to create a new “calming habit” whereby you never lose your car keys again.

I’ve listed below 10 of my tension habits (from the past) all of which have been successfully switched to  calming habits - well most of the time.

My Ten Calming Habits:

1:  Petrol in car: Always have the car fuel level at least above  1/4 full.  Whilst I’m not totally cured of this one I’m doing my best to fill up when I don’t need too.  This saves the rushed dash to the petrol station and the long queues which appear when you are in a hurry.

2: Always leave car keys in the same place:  This one I have mastered. My car keys now  have a home and I can find them in an instant. This is a very calming habit to master.

3: Check cell phone battery levels.  Each night before going to bed I always check my phones battery levels.  Saves the hassle of being without a mobile phone the next day or worse still having to wait until its charged.

4: Plenty of toilet paper and I mean plenty:  We always used to run out of toilet paper.  In fact I’m sure we had a secret toilet paper monster that ate the rolls in the middle of the night.  My new calming mantra is, if in doubt, buy toilet paper. I always buy twice as much as I need and now we never run out. Thank goodness for that.

5: Secret stash of chocolate:  I don’t really have a sweet tooth but occasionally I feel like a piece of organic dark chocolate.  And when I need some chocolate, I really need some chocolate.  Of course the organic food store is never open when you have a chocolate craving.  Its a good feeling knowing there’s always a secret stash hidden just for me.

6: Meal to go in the freezer:  Whilst I prefer fresh and organic there are some nights when I’m just too tired to cook. A last minute meal in the freezer (usually home made pizza all ready to go) takes away the stress of cooking when I’m exhausted or don’t have time. The added bonus is, it stops me jumping in the car (when its the last thing I feel like doing) and buying yucky take away.

7: Shop with a list:  I thought shopping lists were only for Grandma’s.  Wrong.  Getting home from a grocery shop and not getting what I needed happened to me often. In the past, I would have gone to the shop for a couple of things, forget to buy what I needed and spend $50.00.  Now, I always shop with a list. Shopping lists are for busy mothers with children that distract you when shopping.

8: Breathe:  Remember to breathe and calm yourself down. Checking in with my breath has saved my sanity many times.  It allows me to step back, take a breather and clear my thoughts.  Its reminds me to think about my bodily needs such as move, stretch, eat or drink.  It also take any excess energy out of my head and back into my body. When I slow my breathing down I stop rushing, my mind calms down and I’m likely to be more creative and productive.  Your breath should reach all the way down to your belly making it expand and contract gently. Forgetting to breathe holds tension in your body.

9: Get up one hour early than the kids: I love to start my mornings in peace and quiet. It offers me space to gather my thoughts.  I indulge in a few early morning rituals ( just for me ) and get a head start on the day ahead. Without a doubt, it is worth the effort of getting  up earlier, as my day flows so much more smoothly.  This is one of my favorite calming habits of all time.  It simply works for me.

10.  Stop for meals:  In the past I’d skip morning/afternoon tea or even lunch if I was on a creative roll.  However I’d pay the price for it later in the day.  Missing morning or afternoon tea or worse still lunch sends my body into a spin.  My thinking gets sloppy, I lose focus, feel scattered and fatigued.  There is nothing more important to me, than eating and drinking well throughout my day.  This calming habit is not optional for me, its essential.

Now its Your Turn:

Write your list of 10 simple calming habits that will bust your “tension habits” once and for all and invite more calm into your life. If you have an annoying tension habit that you are having trouble busting, let me know and I’ll see if I can help you.

I’m thrilled you took the time to read my article, Carole. You are very welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily relaxation and rejuvenation tips from me over at twitter.

Free Breathing Tests

More Great Ideas For You to Rest, Relax And Unwind:

14 funky ways to calm your nerves consistently:

15 Clever things to know about your breathing:

Shake off your afternoon slump:

Cancel, clear, delete negativity:

Six special bath recipes for sleep, relaxation and healing;

Power at your finger tips with hand yoga:

9 ways to soften yourself up for a great nights sleep:

Relax and unwind with a yoga eye pillow:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Try Legs Up Wall To Shake Off  Sleepiness And Your Afternoon Slump:

This is perfect for rejuvenating your tired body and awesome for healthy aging. It’s a great resting posture with endless benefits that invites calm, nourishment and rejuvenation back into your body. Most importantly it soothes your nervous system, rests your heart and strengthens your immune function.

Yogeek mami

Spend as little as 5 minutes or linger longer for up to 15 minutes. The best part is you don’t have to do anything except get comfortable, close your eyes and breathe. If you are home with young children ask them to join you. They will love it.

Relaxation Yoga:

Once a week I indulge in a relaxation yoga class or as it is technically called restorative yoga.  For 1 1/2 hours we let it all go and chill out in a variety of very restful positions.  It is bliss.  If you are keen to learn more about restful yoga I can highly recommend a book called Relax and Renew: Restful Yoga for Stressful Times by Judith Hanson Lassater.  Its the bible of restful yoga and filled with lots of photo’s.

The author, Judith is coming to Australia in 2010 and I’m really exited about joining her teacher training program.

For a list of restorative yoga teachers in America and Canada please click here:  

The Benefits Of This Restful Posture:

• Nourishes your nervous system
• Gives relief to lower back and sacrum
• Relaxes your adrenals
• Calms your mind
• Rests your heart
• Reduces swelling in your feet and legs
• Can reduce blood pressure
• An effective way to increase blood flow to your brain while your heart rests
• Encourages blood to flow to your organs

Make Yourself Extra Comfortable:

Before you get into this pose have a few blankets and/or rolled towels by your side. That way you can easily grab a blanket or rolled towel to make yourself more comfortable. I personally don’t use as many blankets as the lady in the picture and prefer my back flatter.

If you are anything like me with tighter ham strings you may need to move a little further away from the wall.

You can modify this pose by putting your legs onto the seat of a chair instead of up the wall and still receive the same benefits.

Place yoga eye pillow over eyes (optional)

Make sure your back, neck and legs are very comfortable. Comfortable is the key. If you are not, you won’t be able to surrender and let it all go as easily.

Getting Into The Posture:

1:  Sit next to wall with your knees bent and your side, shoulder and hip touching the wall.

2:  Swing around to bring your bottom up close to the wall  supporting yourself on your elbows and forearms.

3:  Slowly move your legs straight up the wall.

4:  Get comfortable place a folded blanket under your head if necessary making sure to keep your forehead and chin level. Your neck must feel comfortable, without any tightness or pinching at the nape. If blood flow to the head is obstructed, the brain cannot relax.

5: You can place one or more blankets under your buttocks if this feels more comfortable.

6:  After 5 - 15 minutes simply bring your knees to your chest and very, very gently roll out to your right side. Wait for a few minutes before you get up.  This is very important.

Additional information:

I found a few 2 minute you tube video’s which you might like to watch to understand this posture even more.  The second link uses a chair instead of a wall and is perfect for the elderly or if you have a particularly sensitive back.

Legs up wall:

Legs up wall using chair:

Thanks so much for reading my article, Carole.

You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

14 Funky ways to calm your nerves consistently:

The authentic chocolate facial:

15 Clever things to know about your breathing:

The ultimate rejuvenation recipe for your bedroom:

Books that boost your spiritual health:

10 Tension busting tips to grab on the run:

I dare you to put yourself first for one month:

Clutter busting game: Act as if you are moving overseas:

Simple solutions if you can’t shift clutter:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Flick Off Negativity With A Funky New Habit:

This is such a fun and very simple way to flick away those unwanted thoughts once and for all.  I discovered this simple and highly effective little trick while attending a 3 day workshop with Doreen Virtue.  Its also perfect if negativity is happening around you, or being projected onto you from the media, work colleagues, friends or family.

Photo by Changhg

Be Kind To Your Negative Thoughts:

There is no better time than now, for us all to be mindful ( of the effects )  from all the negativity being thrown at us from the media about our global economy.  Avoid getting dragged into the sea of negativity, as it depletes your energy levels, clouds your thinking, your choices are based on fear rather than on fact. and worst of all, you believe there’s no brightness of the future.

Stay calm, stay clear and stay positive. Its only change. “Cancel, clear, delete’ any negative images, comments and articles away from your consciousness as they happen.

Also be mindful of the many other forms of negativity, such as gossip and complaining. If it doesn’t bring you joy then cancel, clear, delete

And as Thich Nhat Hanh, Zen Buddhist says “be kind to your negative thoughts, notice them, then love them”.  Then you can cancel, clear, delete them.

Cancel, Clear, Delete Negativity Now:

1. Lift one of your hands up to the top of your head.  Hold your hand about one foot away just in front of your head. Now swish your hand in a gentle even movement down along the front of your face, neck, chest, heart and solar plexus (tummy) area.

 

2. Now swish your hand out and away from your body, as if you are pushing something away.

 

3. As you swish down along the front of your body and then out and away repeat, either out allowed or in your head “cancel, clear, delete”

 

4. Repeat at least three times so you can be sure you have cleared away the unwanted energies.

 

5. Too easy.

I’m thrilled you took the time to read my article, Carole. You are very welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily relaxation and rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

14 funky ways to calm your nerves consistently:

Six special bath recipes for sleep, relaxation and healing;

Power at your finger tips with hand yoga:

Great books to boost your spiritual health:

9 ways to soften yourself up for a great nights sleep:

10 Tension busting tips to grab on the run:

Relax and unwind with a yoga eye pillow:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Monthly Feature:  I Dare You Try Something Different:

“You find stillness by not looking” Unknown

This month I am challenging myself, and you are welcome to join me, to simply stop, do nothing and be still for 15 minutes each day.  No reading, no meditating, listening to music, eating or talking. Simply being still without a purpose. Yes, sitting, standing or lying still without a purpose.

Photo by riot jane:

After all how hard could “being still” be. Thousands of people, each year do it for 10 days straight at Vipsanna retreats.

Offer Stillness To Your Mind And Nervous System:

Sitting or lying “still” certainly does not automatically mean that your body and mind are instantly calm and relaxed on the inside.  In fact, its quite the opposite (in the beginning).

When I started at the beginning of this month my mind complained vigorously.  “This is boring, I’ve got things to do, get up, move, you haven’t got time to be doing this, at least give me a yoga pose or meditation to do”.  Secondly, I witnessed close up just where my body was restless, fatigued and needing support.

Resting in stillness reveals, in a very honest way just how much activity we have going on inside of us. Endless rushing thoughts, mixture of emotions and feelings along with physical ailments of fatigue, exhaustion and stress.

Expanding your calm spot inside, I believe is one of the greatest gifts you can offer your heart and life.

Are you losing time?

I was inspired to stand still for 15 minutes each day after reading my local yoga centre newsletter.  Suzanne the owner shared how rushed and stressed her life had become at one stage.  Her years felt like months, months felt like weeks and weeks felt like days.  Dr Geoffrey Millar gave her the prescription to sit still for one hour every day and do nothing until time returned to normal again. Which of course it did.   Suzanne finished by saying not only did she get her value of time back again but so much more.

The Benefits:

Your heart with become tranquil.

Sitting or lying quietly undistracted for 15 minutes will activate different aspects of your nervous system and immune function. You’ll notice the mind become clearer and restless energies and emotion begin to soften and dissolve.

Even after 10 days now, some days I love it and feel the benefits whilst other days I’m totally frustrated for the entire 15 minutes.  Either way I am going to stick with it, as I discover how to cultivate stillness (on the inside) whilst moving through life.

What Being Still Looks and Feels Like:

I’ve chosen to do my 15 minutes of “being still” between 2-00 and 4-00 in the afternoon. This is when my afternoon slump is likely to hit so I felt it was the perfect time to rest in stillness for a bit.

Anyway, here’s what I believe being still looks and feels like.

• Sitting or lying
• Seek nothing
• Do not anticipate what to do next
• Just be with yourself, feelings and emotions
• Feel and follow your breathe
• Let your thoughts come and go without engaging in them
• Take care of all emotions that arise. If frustration arises don’t chase it away.  Take good care of it, observe it, feel it without letting your mind get worried about it.
• Gaze at a special object without describing it or thinking about it
• Closing your eyes is probably easier

Let me know if you will be joining me on this one, as I’m really interested in the different experiences we all face.

I’m reading a great book at the moment which has helped me greatly appreciate the wisdom of standing still.  You may have read it already, its called The Miracle of Mindfulness  by Thich Nhat Hanh is a Zen Master

 Thanks so much for reading my article, Carole.You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

Does your home pass the stress test?

Nine things you don’t know about your childrens bedrooms:

Great books to boost your spiritual health:

9 ways to soften yourself up for a great nights sleep:

10 Tension busting tips to grab on the run:

10 Ways to adjust the speed of your day:

Relax and unwind with a yoga eye pillow:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Melt The Frown And Take A Chill Pill:

” Smile, breathe and go slowly” by Thich Nhat Hanh Zen Buddhist

Do yourself a favor and add more deliberate moments of relaxation and deep rest into your day. This article is a reminder of the many ways you can put yourself first more often and soothe your nerves consistently. You can also tell where my focus is at the moment ……. nourishing my nervous system.

Photo by Riot Jane:

Calming your nerves means reducing your mental and physical activity.  Withdrawing regularly from excess stimulation such as media, phones, driving, toxic city noise and busy places and allowing yourself a moment in time to dissolve your fatigue and stress.

20 Ideas For Calming Your Nerves Consistently:

1:  Melt the frown. Smile. Release any worry, stress and tension by relaxing your facial muscles. Picture softening your forehead, cheeks, eyes, tongue, ears and scalp.  Keep your mouth slightly open which unlocks the tension in your jaw and neck.  Let your tongue float in your mouth.  Use a mirror to check in with your face muscles or better still do what I do.  Have a few figurines near your work desk such as Mr Happy and Little Miss Sunshine to remind you to smile more often and lose that frown.

2: Take a chill pill.  Close your eyes, cup the palms of your hands over your ears, now listen to the sounds of the ocean playing inside your head.  Continue until you feel your nerves a little less frazzled, your thoughts a little calmer and your breathing more relaxed.

3:  Turn off the noise:  Silence nourishes your body, mind and soul.  Silence is very restorative. Toxic urban noise is never ending and can be a constant background stress that you may not be aware of.  Tune into your hearing and notice which sounds irritate you.  Take a five minute “no noise” break.  Alternately turn down or turn off any unnecessary stressful noise.

4: Repeat a calming mantra:  Use your thoughts to fuel your body with a constant stream of calming and relaxing thoughts. Mantras work because they take your focus away from the stress and drama (just for a moment) and invite more peace into your life.  Here’s a few of my favorites that you might like use. “I will remember to breathe and relax moment by moment”  One of my personal favorites is “Every cell in my body is loved and healthy”.  Breath in “I am calm” breathe out “I smile”

5:  Take a mental health break: A less crowded mind means your nervous system is calmer.  Take regular breaks from too much thinking and bring your awareness back into your body.  Do your best to have an enjoyable morning and afternoon tea away from your desk in a pleasant environment. Listen to the requests of your body, drink when thirsty, stretch and move when you need to and never skip a meal.  An added bonus; A quiet mind has direct access to wisdom and insight.

6: Adjust your breathing:  Find some calm: Make your “out” breath twice as long as your “in” breath. This will immediately calm you down.  Your breathing directly reflects your stress levels. If you breathing is fast, tight and shallow then I encourage to read my article: 15 clever things to know about your breathing

7: Calm your nerves by turning your back to the world: This is in my top 3 all time favorite relaxation postures in the world.  Its such a simple way to calm an overcrowded mind, call back your scattered energies back, calm your breathing and relax. Click here for full details.  I promise you’ll love it.

8: Hug well and hug often: Give a hug or receive a hug, either way hug well and hug often. Heh, even give yourself a hug.  Hugging and cuddling is therapeutic, healing and calming.  According to Virginia Satir a family therapist; we need 4 hugs a day for survival, 8 hugs a day for maintenance and 12 hugs a day for growth.  Whats your daily hug quota?

9: Rest your eyes:  When you relax your eyes you are inviting your mind and body to follow.  Do yourself a favor and grab yourself a yoga eye pillow and enjoy 5 minutes of relaxation.  You may even want to make your own find out more here about the benefits of yoga eye pillows:

10: Self massage nourishes your nervous system:  I love my early morning “warm” oil massage.  Touch is healing and extremely nourishing to your body.  Self massage releases happy feelings into your body, improves circulation and supports the removal of toxins from your body.  There are simply loads of benefits.

Whilst “self massage” might seem like hard work at first, I can guarantee you’ll soon notice a difference.   I recently wrote an article on self massage which you are very welcome to read here:

11: Cancel, clear, delete your energy drains: Notice what zaps your precious energy and reduce your exposure to gossip, shopping centers, busy places, certain friends or family members. Better still cancel, clear and delete their existence in your life.

12: Give yourself a chocolate facial:  Warning!  This is very addicted.  Licking is definitely allowed as long as no one is looking.

13: Hum your worries away: Time to Hum. Place your hand on top of your head, smile, now start humming. Feel the healing vibration of the hum reach the top of your head. Your clever hum will brush away the cob webs, soothe your mind, relax your face muscles and nourish your nervous system.

If humming doesn’t do it for you then unleash your inner pop star and have some fun. Buy the newly released Mamma Mia! DVDcial Edition) it includes all the words to all the songs so now there is no excuse for releasing all that stress with a good verse of dancing queen, money, money, money or take a chance on me.  You know you want to.

Mamma Mia DVD The Movie (Two Disc Special Edition)

14:  Sip a calming potion:  If all else fails then do what I do; grab for my bottle of passion flower.  I know for a fact that the medicinal herb of passion flower calms my energies in an instant. It great for insomnia and nervousness and has a sedative effect on your nervous system. Around one teaspoon sends a warm calming feeling throughout my body.

 Thanks so much for reading my article, Carole.You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

Does your home pass the stress test?

Nine things you don’t know about your childrens bedrooms:

Great books to boost your spiritual health:

9 ways to soften yourself up for a great nights sleep:

10 Tension busting tips to grab on the run:

10 Ways to adjust the speed of your day:

Relax and unwind with a yoga eye pillow:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Monthly Feature:  November Give-aways:

The 3 very lucky winners of  last months yoga eye pillows are announced in this post:

Conquer Everyday Stress With A Dash Of Zen:

This month I’ve hand selected (after much searching) a book called The Anywhere, Anytime Chill Guide: 77 Simple Strategies for Serenity by Kate Hanley.   Kate is founder of msmindbody.com,  a contributing editor to Body+Soul and a regular contributor on stress relief for goodhousekeeping.com

 Kate Hanley, Author and founder of msmindbody.com

She’s a frequent guest on Martha Stewart Living Radio and lives in Brooklyn with her partner and brand new baby.   Congratulations Kate. We have an upcoming interview with Kate, right here on the Rejuvenation Lounge so stay tuned for that.

In the meantime, leave a thoughtful comment below to win one of three copies of her book.

A big thanks to Kate for being so generous with the give-aways, and don’t you just love her cheeky smile.

Five Reasons Why I Love This Book:

The Anywhere, Anytime Chill Guide:

1:  Kate gives clear, step by step instructions with pictures on how to relieve specific stressful situations. It’s broken down into simple sections. Time needed, instructions, modifications and benefits.

2:  No matter what your stressful situation you’ll certainly be able to find a topic that covers it.  Topics include fight with husband/boyfriend, hangover, meeting people for the first time, afternoon slump, stuck on hold, tight back, shoulders and neck, depressed, cramps, getting dumped, stuck in traffic and believe me lots, lots more.

3: Kate’s approach is very holistic which I love.  She draws on yoga, meditation, nutrition, mindfulness, eastern philosophies such as Chinese medicine and breathing techniques.

4:  77 situations and 77 do anywhere remedies.  What more could a girl ask for.  I love the “saying no” pose.  Gives you the inner strength to say no more often.

5:  Here’s a handy trick for when you have a headache:  This is an awesome acupressure exercise that targets your  head, neck, jaw and face area and its found on your left hand.  The fleshy bit between your thumb and index finger. Place your right thumb  on top and your right index finger just below.  Apply moderate pressure and hold for 30 seconds.

The Perfect Gift For A Stressed Out Friend:

If you are on the look out for a present for a girlfriend or family member, I can highly recommend this book.  I’ve even got a copy for myself.   Click here to zip over to amazon for The Anywhere, Anytime Chill Guide:

In the meantime make sure you leave a thoughtful comment below and you could be one of the lucky winners.

Winners of Octobers Yoga Eye Pillow Give-Away:

I’m thrilled to announce that the three lucky winners of the fabulous yoga eye pillows from Divine Goddess are:

• Sandy Pittis
• Tina Hayden
• Vickie

 If you are one of the luck winners could please let me know your contact details so I can mail an eye pillow to you.

Thanks so much for reading my article, Carole.

You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

The authentic chocolate facial:

The ultimate rejuvenation recipe for your bedroom:

Relax and unwind with a yoga eye pillow:

The Lazy way to dissolve your fatigue:

10 Tension busting tips to grab on the run:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Nourish Your Fives Sense And Calm Your Nerves:

I have a confession to make. After a recent visit to Michael, my Ayurvedic consultant I have stress rings showing in my eyes.  Impossible I say.  I feel great.  The eyes however - never lie (according to iridology) and simply reflect whats really going on inside the body.  Bugger (An Aussie term for - I’m not happy)

Photo by visual panic:

In case you’re not familiar with the term Ayurveda, its the sister science to yoga and thousands of years old. Its a complete health system for your body, mind and soul.  You’ve probably come across Ayurveda, if you are into yoga or have read Deepak Chopras book - Perfect Health: The Complete Mind/Body Guide

Are Your Senses Malnourished?

Anyway, after answering a series of questions from Michael, plus an inspection of my tongue and eyes, the bottom line is I have not been mindful about nourishing my senses, which of course effects my nervous system and well being.

Quite simply the needs of my senses have been neglected and exposed to sounds, flavors, smells, feelings and sights that have depleted and distressed them.

Caring for my senses has got to be one of the best prescriptions a health practitioner has ever given me.

Nourish Your Senses With More Of What They Need:

Ears:

Reduce your exposure or turn down the volume (if you can) to sounds and noises that are unnecessary, displease or aggravate your sense of hearing.  More importantly, add sounds throughout your day that you know will calm and nourish you to the core.

• When was the last time you were soothed by the sounds of nature?
• How often do you listen to the sound of silence?
• How many pleasant sounds do you enjoy each day?
• What can you hear right now?

Michael recommended that I should buy an album by Krishna Das called the Flow of Grace to play often and calm my nervous system. I’ve ordered the CD and look forward to receiving it.

Skin:

Touch can offer enormous nourishment to our emotions such as a comforting hug, being wrapped in a cosy blanket or soaking in a warm healing bath. Our skin and sense of touch is constantly interacting with the world around us.

• What’s your favorite thing to touch each day?
• Which parts of your skin never get loved or touched?
• Notice the textures of your clothes and how they make you feel.
• How many hugs do you get or give each day?
• Have you let the sun touch your skin lately?
• When was the last time you had a massage?

A daily self massage is well known to calm and relax your nervous system.  I have totally fallen in love with my daily warm oil massage ritual and so has my body. Having the oil warmed, soothes and pacifies your nervous system even more.

Hugging is a daily pleasure you should never go without.  I love hugging my boys and they love hugging me. Heh, you can even hug yourself.

Why not indulge in a homemade chocolate facial. Warning, they are addictive.

I avoid where possible having any synthetic fibres on my skin.  Today I’m wearing organic jeans from Target and 100% cotton tops. Start noticing how different textiles and fabrics make you feel.

Think I’ll buy some new soft towels for the bathroom, new sheets for my bed, book in for a massage and hug my boys some more. That should do it.

Eyes:

Your eyes are very important as they are connected to your entire nervous system. The outside world is demanding their attention with flashing lights, colors, headlines and visuals.  Overworked, tired, strained and under loved eyes will exhaust you and deplete your organs. I know my eyes desperately need more loving care.

• How do your eyes feel right now?
• Do your eyes get much variety during your day?
• Are you eyes exposed to lots of natural light or is it all artificial?
• What images please your eyes the most?
• Do you give your eyes some “down time” each day?
• When was the last time you looked at the sky?
• How often to you let your eyes rest in nature?
• Massaging your eyes will rejuvenate your organs

Surround yourself at home and at work with stuff and colors that please your sense of sight.  After my visit with Michael he suggested that I dab pure rose water onto my eyes each morning to sooth them. I’ve got to add, I’m loving this new ritual and now my boys are wanting a spray as well. I’m also going to be looking up at the sky more often throughout my day and taking more regular short breaks away from the computer screen. A few eye exercises wouldn’t go astray either.

You can also rest your eyes with a 5 minute yoga eye pillow break.

Tongue:

Eat for taste and pleasure and because you have to. Your body knows the difference. Some days I get so caught up with writing and work that I eat without tasting.  Naughty me.  Eating unconsciously is a sure sign you are ignoring your sense of taste.

• Do you multi task when you eat?
• What are your taste buds saying to you right now?
• What are your favorite tastes?
• Do you eat in a relaxed environment?
• When was the last time you ate something that totally excited your taste buds

My focus for the last 2 weeks since seeing Michael is to eat in stillness.  No reading, writing, talking or planning at the same time. I’m discovering just how clever my tastes buds are and how much information and feedback they are constantly giving me about the food I am eating. I am definitely happier when my taste buds are happier.

Nose:

You collect information from your environment by smelling. Smell is closely associated to your feelings and emotions. Every single human being has their own unique “smell finger print”. We are all different as to what smells we like and don’t like. Human beings can recognize over 10,000 different types of smells. Amazing.  Emotions can be triggered by the memory of smells.  Interesting.

Re-discover which smells make you feel good, nourish your nervous system and evoke happy memories.

• What can you smell right now?
• What smells can you add to your home and office to nourish and uplift you?
• When was the last time you really, really smelled the air, your garden and nature?
• Are there any smells you could eliminate from your home?
• Did you know the essential oil vanilla evokes happy memories?

As I have a keen sense of smell I really do nourish my sense of smell. I’m very conscious of the smells in my home, in my food and on my body. I use essential oils, incense and fresh herbs and flowers always.  All my cleaners are natural and our home is virtually chemical free.  The smell of artificial, chemically filled cleaners really upsets my sense of smell, along with cigarette smoke and lack of fresh air. Not keen on air conditioners at all either.

Let Me Know Which Of Your Senses Are The Most Malnourished:

I’d love to hear which of your five senses need the most support and attention.

Thanks so much for reading my article, Carole.

You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

The authentic chocolate facial:

The ultimate rejuvenation recipe for your bedroom:

Books that boost your spiritual health:

10 Tension busting tips to grab on the run:

I dare you to put yourself first for one month:

Clutter busting game: Act as if you are moving overseas:

Simple solutions if you can’t shift clutter:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Dissolve Your Fatigue And Stress With 10 Minutes Of Deep Rest:

Lie down, now get extra comfy, then close your eyes. Let your legs and feet flop out, rest your arms by your side and stop frowning.  You have successfully triggered different responses in your body and nervous system.

You have cleverly invited your body to unwind, release the fatigue, then relax and finally rejuvenate itself.  And you didn’t even lift a finger. Yeah! You.

Photo courtesay of GraceD

Treat Yourself Daily To 10 Minutes Of Deep Rest:

Deep rest is very different from sleep, relaxation and dare I say watching TV.  You stop doing, watching, eating, following, reading, planning and moving. You are requesting absolute stillness from your body, to quieten your mind, digest your daily activities, call back your scattered energies and melt away stress, tension and fatigue.  Fatigue stays inside your body unless you let it go. Deep rest allows your body to rejuvenate itself naturally, once its given the opportunity.

Never, ever underestimate the amazing healing power of this very simple yoga posture savasana or corpse pose. I love it, love it, love it. Ten minutes, I guarantee will change the quality of your day.

I personally like to do it before lunch and just after a productive morning.  I figure its far healthier to eat my lunch in a relaxed state than rushed and tense.

The Healing Benefits Of Deep Rest:

• Releases fatigue from your body
• Melts away your stress and tension
• Nourishes your nervous system
• Strengthens your immune system
• Brings back your scattered energies and puts your life back into perspective again

Give Your Mind Something To Do Whilst Your Body Is Resting:

Your mind will never be too keen on doing nothing for 10 minutes.  It’s likely to get frustrated, bored or think of something really, really urgent that it needs to do.  To get the most out of your deep rest give your mind something to do whilst your body is rejuvenating.

1. Let your mind follow your breath. Once your breathing slows down then your mind will automatically follow.
2. Repeat an affirmation in your minds eye. Breath in “I am calm” Breathe out “I am relaxed”
3. Or, let your mind focus on relaxing every part of your body. Start feeling your toes relax, then move your awareness to focus on relaxing and softening your feet, then to your ankles, legs and so on.

5 Simple Ways To Get Extra Comfortable:

To get the most out of your “deep rest” make sure you are as comfy as possible. Please, don’t give your mind anything to complain about or it will. Here’s a few simple things I do to make sure I’m extra comfy.

 

1. Wear socks and cover myself with a blanket.  You will cool down very quickly.
2. Place an eye yoga pillow filled with lavender on my eyes to relax them
3. Play soft calming music in the background (I even spray my face with rose water so my sense of smell is happy)
4. Place a blanket under my neck/head if I am needing a little support on the day
5. Some days I feel like bending my knees and not having my legs flat.  If this happens to you use a bolster or cushion under your knees to support your lower back.

 Warning, this is very addictive. Enjoy in small doses!

 A quick note.  Winners of the yoga eye pillows will be announced very soon.  It’s not too late to enter.

November give-aways have just arrived via Fed Ex in the States.  You are going to love them.

 Thanks so much for reading my article, Carole.

You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Ideas For You to Rest, Relax And Unwind:

Shake off your afternoon slump:

Books that boost your spiritual health:

Does your home pass the stress test?

9 ways to soften yourself up for a great nights sleep:

10 Tension busting tips to grab on the run:

10 Ways to adjust the speed of your day:

Relax and unwind with a yoga eye pillow:

Editor of  Rejuvenation Lounge and facilitator of Women’s Rejuvenation Retreats:

Monthly Feature: Ten Rejuvenation Tips To Grab On The Run:

Yes, sticking out your tongue and smiling is a very cool way to bust your tension. You can do it anywhere, anytime. Go on, give it a go now.

Changhg’s Photo:

As usual, once a month here at the Rejuvantion Lounge, I highlight 10 of my favourite rejuvenation tips which I have posted over at twitter.   Twitter is a great place where I share quick daily tips (under 140 spaces) encouraging you to invite more rest, relaxation and rejuvenation into your life. Click here if you are keen to follow my daily tips on twitter, it’s free:

10 Tension Busting Tips To Grab On The Run:

1: 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 of toxic thoughts, energy and tension dissolve from your jaw, neck and face muscles.

2: Tranquilze yourself:  Slow your breathing down.  Breathe fully and deeply into your belly.  Experience the tiny pause inbetween your inhale and exhale. Continue to follow your breath until you feel calmer.  Your breath is a great tool for relaxation:

3:  Take a chill pill: Close your eyes, rest your tongue on top of your gums, open your mouth very slightly, cup your hands over your ears, now listen to the sounds of the ocean playing inside your head.

4:  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  

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

6:  Tension Buster: 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.

7: Smile More Often: Are you holding  tension in your face by frowning, squinting, clenching teeth, tense jaw or tight breathing? Smile and notice how all your face muscles instantly relax and soften.

8: 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.

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

10: Calm yourself before bed: Dab the essential oil “vetiver’ onto the souls of your feet just before going to bed. Vetiver has a grounding and calming effect on your nervous system.

 Thanks so much for reading my article, Carole.You are welcome to come back and visit my blog the Rejuvenation Lounge  anytime or grab daily rejuvenation tips from me over at twitter.

More Great Monthly Rejuvenation Tips To Grab On The Run:

10 tips to grab on the run to restore your energy:

 10 tips to grab on the run to be kinder to yourself:

10 breathing rejuvenation tips to grab on the run