7 Strategies To Practice Self-Care

Self-care is all the rage these days. And why shouldn’t it be? Taking care of ourselves is one of the most important things we can do in our lives. It doesn’t matter whether you are a philanthropist or good samaritans at heart, we all need a little extra love every now and then.

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Self-care doesn’t have to be a huge, grand, expensive gesture for yourself, although, take it from us: it can be! It can be something simple, small, and meaningful for yourself. There isn’t a scale of how you practice self-care, and it isn’t comparable from one person to another. This should be encouraging for you! This means that you don’t have to go out and completely rearrange your lifestyle or spend your retirement savings on a new program. What it does mean, is that you have the freedom and the opportunity to learn how to love yourself in new ways. Curious? Take some deep breaths, and read on for our favorite self-care strategies!

1.  Count your blessings.

Okay, cheesy, we know, we know. But seriously, keeping track of good things that happen in your life will do wonders for your mental health and emotional self-care. It can be so easy to start that negative self-talk after a rough day at work or when things are just generally hard. Those days–those weeks–happen to the best of us, and can be big triggers for anxiety. But taking a few moments right before you go to bed, or throughout your day, can be really helpful to reset your mind and build some gratitude into your daily routine. Plus, on the extra hard days, you will have a record of goodness to look back on and be thankful for.

2.  Try something new.

When we say, “Try something new,” what comes to mind? Maybe there’s a pottery course you’ve been interested in taking or a new yoga class at the gym. Maybe there is a new recipe on your Pinterest board or a woodworking project you just haven’t gotten around to yet. Taking time to integrate new things into your daily routine can be a form of self-care–you are a person, and your thoughts and desires matter! Create space in the day to day to be a little adventurous, even if trying something new just means ordering something new on the menu.

3.  Find a way to move every day.

No, we don’t just mean moving from your bed to your couch every day, although that’s a start. It is generally recommended to get at least 30 minutes of exercise every day. You know this doesn’t just refer to time in the gym–it could be taking your dogs for a walk, playing with your kids on the playground, working in the garden, swimming laps in the pool… you get it. Getting your body moving is essential to taking care of yourself. It doesn’t have to be your most intense workout for it to be helpful and cultivating for your physical health.

4.  Give yourself a break from technology.

Kids these days, adults these days, everybody these days are constantly attached to technology in one form or another. We don’t care how old fashioned you are, because that’s the truth–we live in a digital world. And while it has its benefits, it also has its consequences for you, too. Scrolling through your Instagram for hours can be just as draining for you as it can be for your phone battery, so put your phone down and detox if you can. Whether you set a limit on your device itself (psst–you can set a timer on your phone to lock apps after a certain period of time), or just keep it out of specific rooms (i.e., no phones at the dinner table or in bedrooms), this can do wonders for your mental health and your energy levels.

5.  Eat Breakfast.

This is a big one–who eats breakfast anymore? You know, breakfast, the most important meal of the day? Yeah, that one. There’s a reason it is so important. Eating breakfast can set you up for success in more ways than one, including helping extend your energy and keep you from bingeing on that bag of chips after you get home from work. If you have a hard time getting up in the morning, mix up some overnight oats or chia seed pudding, or slice and package some fruit for an easy grab-and-go option when you are running out the door in the morning to grab your Uber.

6.  Take a hard look at your sleep schedule.

Whether you absolutely adore sleeping or think it is a total waste of time, we all need sleep. Most of us need between 6-8 hours of sleep per night; some people naturally need more, and others naturally won’t need as much. How well you sleep can be a huge indicator of how well you are taking care of yourself, and if you are dealing with huge amounts of stress or are walking through a season of transition, sleep actually becomes more important, even if it is one of the first things to go in our routines. To get better sleep, steer away from caffeine and sugar, cut down on the blue light technology before you hit the hay, and consider adding some yoga or meditation into your routine before you turn out the lights. Each of those things can be super helpful to make sure you get as many REM cycles as possible per night.

7.  Supplement your daily routine.

Whether you add some Full Spectrum CBD Tincture Oil into your morning routine or keep some CBD Gummies at your desk for the 2pm slump, supplementing your life with nutrients, vitamins, and other products can be a really easy way to practice self care. Whether you use as needed or take a few gummies every day, you may be able to notice a whole new level of confidence, calmness, and collectedness in the way you function day by day. Sounds like a win to us!

 No matter what strategies you try, we hope these self-care ideas are helpful as you seek to integrate more personal well-being work into your daily routine. Happy self-caring!

This article is originally published at SundayScaries.

Five-Minute Meditation

So, you may not have 15-20 minutes to meditate.  How about five minutes daily? First thing in the morning is a good time.

Why is meditation good for you? Meditation reduces anxiety levels up to 22% according to research by Social Cognitive and Affective Neuroscience.

Anyone can do it.  The more consistent you are, the easier meditating will get.

This is what you need to do. First, get a timer, a journal and pen, find a quiet room with dim lighting.  Sit straight up in a comfortable chair with both feet on the floor.  If you haven’t already, remove your shoes..

Minute 1 – Breathe deeply. Rest your hands on your thighs with your palms up.  Close your eyes. Take a deep breathe.

Minute 2 – Find your natural pace.  You don’t need to count, allow your breathing to fall into an easy rhythm. Pay attention to what your breathe feels like. Tune into your body. Feel your body relaxing – softening.

Minute 3 – Stay focused. Continue to be aware of your breathing. If random thoughts pop into your head, don’t push them out.  Instead, imagine each one as a harmless floating cloud.  This visualization helps you to acknowledge your worries without responding to them emotionally. If a thought still doesn’t drift away, jot it down in your journal. Go back to meditating.

Minute 4 – Relax. Release your focus on your breathing.  Remind yourself that there is nothing to do, change, or fix.

Minute 5 – Give thanks. Think about something that you’re grateful for. When you’re ready, open your eyes.

Do this quick meditation every day.

To your health and happiness.

 

 

 

 

 

 

 

5 Minute Meditation for Stress Relief

Feeling stressed, tired, or worn out? Don’t have time to attend yoga or don’t have a sitter for your little ones? No problem! This 5-minute meditation plan is exactly what you need to get your day back on track! Stress is normal. It happens to all of us! It’s just a matter of how you relieve that stress, and I’m here to give you a simple and effective way!

 

  1. Find a quiet place where distractions are nonexistent. For the next 5 minutes, your focus needs to be solely on the meditation.

 

  1. Take a seat on the floor, bed, chair or couch. Cross your legs, leave them straight out, or lay down. The key is to not disrupt the meditation with movement. The most comfortable position for you is ideal. For the next 5 minutes, you will get lost in your meditation and movement would disrupt the tranquility.

 

  1. Select your background music (waterfalls or soft piano music is a great choice) and add a few drops of lemon and lavender essential oil to your diffuser.

 

  1. Set your timer to 5 minutes. That way, you don’t need to wonder when the 5 minutes are up- your timer will do that for you!

 

  1. Begin your meditation. Close your eyes and relax. Visualize the stress and tension exiting your body from your head to your toes! Clear your mind of all thoughts, focus on your breathing, and letting go. Make sure to keep your eyes closed for the entire meditation, just don’t fall asleep! Do this for 5 minutes until your timer goes off.

 

  1. After your meditation, slowly get up from your quiet spot and enjoy a glass of refreshing lemon water. You are renewed so freshen up!

 

Meditation is the perfect tool to redirect your body and bring you back to the present. You can meditate for the first 5 minutes of your day, after a long days work, or during your lunch break. You can do this meditation on vacation, in the parking lot of your favorite store, or your work. As you become more familiar with your meditation, feel free to increase the time from 5 minutes to 10 or 15 minutes!

By spending 5 minutes redirecting your body and mind to ease stress, you are increasing your mental and emotional strength, determination, and drive. There’s a wonderful feeling about a mind and stress cleanse! The beauty is, as simple and short as this meditation seems, the benefits of a quick 5-minute meditation are astounding. Give it a try yourself!
Hugs,

Shaline

 

Are you ready to attract abundance?

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By shifting our attention to what we already enjoy in our lives uplifts our energy and vibration for attracting more good. This can work like magic! Even science has now established how positive emotions stimulate our system’s production of ‘feel good’ hormones, like serotonin and dopamine.

Daily practice of gratitude brings about a significant energetic shift that helps sustain a life- affirming flow of energy while enhancing our power of attracting greater abundance of love, fulfillment, wellness and prosperity.

Gratitude is not only a launching pad for more abundance, it’s a natural fuel for maintaining an optimistic outlook. If we study the lives of great historic figures, they commonly share a characteristic of optimism about the future. Research has also shown that looking to the future with positive expectancy is a common characteristic of healthy longevity (more than some particular diet or exercise, etc.). All this indicates that a grateful outlook is not only spiritually and mentally uplifting, it may even affect our physical health.

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Making an attitude of gratitude an everyday habit can take whatever form suits your lifestyle. Here are some easy ways of uplifting your personal vibration with the practice of gratitude:

  • Keep a Gratitude/Happiness Journal – Give yourself a few minutes a day to jot down grateful feelings you have. First thing in the morning, write brief notes about experiences, achievements and relationships that have brought you happiness. Even on a not-so-good day, we can reflect on previous good in our lives or special moments/events we are looking forward to. In addition to the immediate lift that can give, directing our attention in this intentionally positive way is like building a mental muscle that supports our inner strength when faced with subsequent challenges.
  • Start your morning with gratitude for what you’d like to see this day hold. Vividly imagine positive events unfolding while holding grateful feelings about your good yet to come.
  • Always begin or close meditation practice with a grateful intention for the good in your life already present and yet to come. Bear in mind that practicing gratitude is not merely a mental exercise, it’s a literally empowering feeling, an emotive vibration that extends beyond mere words.
  • Use essential oils, in diffusion and direct application often! They are specifically designed to enhance these feelings.  I recommend Young Living Gratitude and Young Living Abundance oil blends. Make their use a part of your ongoing gratitude practice to discover a natural boost in outlook and energy!
  • Use Emotional Freedom Technique to create abundance.