Aromatherapy is the therapeutic use of aromatic plant extracts and essential oils; whether breathed in or applied directly to the skin, the extracts can be used to address all manner of everyday ailments, including travel-related stressors from jet lag to digestive trouble. Below you will find some tips based on the principles of Ayurveda that will bring something special to your travels.

Jet lag:  To help keep jet lag at bay, bring along some peppermint or lavender essential oil or a combination of both to inhale prior to, during and after your flight, train ride or boat ride. Its natural and works wonderfully. You’ll be amazed.

Stress: Running late for a flight, missed a flight or run into another type of travel snag? The essential oil Ylang, Ylang slows down the heart rate and helps to alleviate anxiety, nervousness, tension, anger and fear. Putting a drop or two of this essential oil on a tissue and waving the tissue under your nose to breathe it in, will assist in calming you down.

Sleep: Falling asleep in a strange place is rarely easy. To quiet the mind and get the body ready for bed, try massaging your feet with warm sesame oil after you have added a few drops of chamomile, marjoram and lavender essential oil, all of which are helpful in preparing the body for a good night’s rest.

Energy: To wake up in the morning and for a continued boost throughout the day, a combination of lemongrass with rosemary will be stimulating and energizing. Breathe in the scent, then apply the oil to your pulse points and temples.

Digestion: Fennel or ginger essential oils rubbed right onto the stomach and abdomen work wonders. Fennel is used for indigestion, gas and abdominal spasms and stimulates digestion and ginger is used for nausea as well as assisting with the digestive process as well.

And now you have the secret to making your travels flawless and effortless even when they aren’t.

Happy Travels!

Namaste,

Rochele M. Lawson, RN,AHP,CMS

http://www.rochelelawson.com

http://www.healthhealingwellness.com

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The ancient tradition of fasting is filled with examples of famous teachers from Jesus to Gandhi. These notable figures spent days, weeks or even months without food and sometimes water. Although those were extreme fast, everyone experiences a mini fast on a daily basis. This fast occurs from the time of the last meal eaten until the time of when the first meal is eaten the next day. Occasionally extending these daily fast to several days can bring long-lasting physical and spiritual benefits.

One of the best reasons to fast is to clean up bowel toxicity. Today we live in a world that is filled with toxins and fasting is the most profound way to detoxify the body and mind. Most adults have a lifetime of accumulated toxins from pollution, processed foods, medications, over eating, cellular and metabolic waste and stress that impair the digestive system. The build up of this toxin can wreak havoc on the body.

Fortunately, nature has a simple yet powerful remedy to alleviate the toxins from our bodies and this remedy is fasting or in Ayurveda, it may be a full Pancha Karma treatment (Ayurveda Detox). It should be noted that fasting also has some additional benefits to our body besides eliminating toxins; it actually stimulates new cell growth and turns on the “youthing” genes that restore health, reverse the aging process and increase longevity.

There are several schools of thought when it come to fasting however since I recommend a holistic approach to fasting, I recommend contacting an Ayurveda Health Practitioner for a complete assessment to determine what is the best course of action for you to begin your Fasting or Detox program.

All fasting programs have a “pre” fast plan, a “during “plan and a “breaking” the fast plan. It is important that you follow the advice of your practitioner so that your mind, body and spirit can experience the true benefit and all goodness from this very powerful natural healing tool.

Here are some things that you may experience during your fast. For the first few days as you detoxify you may have an increase in body odor, rashes, a coating on the tongue, with flu-like symptoms ranging from headaches, muscle aches, dizziness and fatigue to waves of anger, sadness and fear. All of these surfacing toxins are more easily released with the assistance of massage, light exercise, decreased sensory stimulation, meditation, quiet time and journaling to name a few.  In a seven day fast, you can expect to feel by the third day hunger to fade and the desire for and attachment to food will have diminished, freeing the mind and spirit for contemplation. The last few days of the fast (detox) are often accompanied by a renewed sense of joyful well-being, physical vitality, flexibility, strength, mental clarity and awareness.

Natural beauty will also begin to reappear. Gone are pale or dry and crepe-like skin; wrinkles; puffy, dark circles under the eyes; and cellulite and replaced by a glowing, peachy, complexion, vibrant eyes and a toned body that can only come from renewed inner health.

The purification that results from an experience like this often leads to appreciation for the human body, compassion for oneself and others and a deeper connection to spiritual truth and inner wisdom. Although one fast (detox) is not enough to detoxify the body and mind completely, it will begin to reveal how true health feels. The practice of detoxing opens a path to boundless health and spiritual growth and allows one to move beyond the limiting desires and diseases of the mind-body complex. For some, this freedom also strengthens communion with the divine and sets them forth on their journey to feeling fabulous.

Namaste,

Rochele M. Lawson, RN,AHP,CMS

The science of Ayurveda hold that every part of our mind and body is governed by the doshas, the bioenergetic forces that sustain life.  The three Doshas or body constitutions are Kapha, Pitta and Vata.

Kapha: Within the Kapha dosha there is a predominance of the water and earth elements. Like these elements Kapha tends to be cool, moist, stable and heavy. In the body these qualities manifest as dense, heavy bones, lustrous, supple skin, low metabolism, large eyes, short necks, bushy eyebrows, round, soft faces and large stocky frames.

Pitta:  The Pitta dosha is said to be made up of the fire and water elements. Fire is more predominant and those people with a predominant Pitta nature have many of the qualities of fire within them. Pitta tends to be hot, light, a little moist, un-stable, sharp and penetrating. It is also somewhat volatile and oily. The oily nature of Pitta is related to the secondary component of water. These people tend to be of medium build with moderate eye brows, medium length necks, deep-set eyes and moderate skin thickness.

Vata: The Vata dosha is said to be made up of the air and ether elements. Air is the more predominant  quality with Ether being secondary.  Vata tends to be cold, light, dry and mobile. People of Vata nature tends to “flighty” and flow much like the wind.  People of Vata nature tend to have long, oval faces, long, narrow bones, small eyes, thin skin, thin eyebrows and long necks.

So which dosha do you think you are?

You can find out by going to http://www.freegiftsfromrochele.com and take the mini dosha quiz.

Namaste,

For a more complete explanation or assessment visit: www.healthhealingwellness.com or give us a call at 209-640-3154 for a personal consultation.

There are few things that are more important to our health and well-being than what we eat and how we digest our food. Having success with managing our weight often have to do with our relationship to food and the food we eat relates to the energy we have to sustain us throughout our day.  In fact the foods that we eat and how we eat them are so important that they have a profound effect upon our health and wellness.

To assist you with getting on track with your diet and naturally increasing your energy, I have created a 6 week plan to help you meet your healthy-eating goals.

Week 1

Rethink your drink. Our bodies crave simple water, not the empty calorie beverages like, soda, iced teas, energy drinks, and coffee concoctions we often drink instead. This first week focus on trimming your consumption of these sugary liquids in half to benefit you in two ways, (1) slashes a ton of calories (2) helps your body to maintain balanced blood sugar. Carry a refillable water bottle or keep a pitcher and glass at your desk. Try adding a slice of lemon, lime or cucumber for a healthy flavored option.

Week 2

Portion your plate. Increase the health quotient of your meals by mentally dividing your plate into three section; ½ vegetables and fruit, ¼ whole grains and ¼ lean meats or seafood. You’ll get more fiber and antioxidants while controlling servings. For a different cooking option for vegetables, try roasting them for a deeper flavor. Experiment with different grains such as couscous and quinoa. Going vegetarian once a week is a nice option as well. The fruits and vegetables provide natural sugar to are bodies that are easier to break down and are more beneficial for our cells to utilize.

Week 3

Learn how to sauté.  Knowing how to do a proper sauté will help cut the amount of fat in your diet. This basic yet versatile cooking technique using high heat with little fat is perfect for prepping veggies, lean meats, poultry and seafood. Adding spices such as cumin, cardamom, coriander, black pepper and turmeric will add a bounty of flavor to the veggies and will also aid in the digestive process. A normal functioning digestive systems keeps the sluggishiness from invading our bodies and zapping our energy.

Week 4

Make your sweet work for you. It is recommended that women should limit their intake of sugar to 6 teaspoons and for men 9 teaspoons per day. It is best to avoid sugar however if a sweetener is needed it is suggested that a natural sweetener be used such as agave, honey, maple syrup, turbinado or stevia. In week 1 you cut back on sugary drinks and this will boost you slightly further with decrease the intake of sugar into your daily diet thus decreasing your caloric intake and naturally increasing your energy.
Week 5

Start a window herb garden. Having fresh herbs handy will help you kick your salt habit, as they add a ton of flavor to home cooked foods. Basil, rosemary, thyme, parsley, dill are some wonderful herbs that are very versatile and easy to grow. The added bonus with this is two fold, you can use these herbs fresh in your cooking or you can dry them out and use them that way in your cooking, also the greenery in your window sill will add a touch of spring into your kitchen.

Week 6

Consume Whole foods that are not processed. The foods we take should be fresh and less processed. The processing of food is well known to devitalize the food thus destroying natural enzymes and depleting important vitamins and minerals. This translates to eating fresh vegetables, no eating of boxed processed or microwaveable foods, no frozen or pre-cooked food and no leftovers. The fresher the food and the more closer it is to its natural state the easier it is for our body to use and the greater benefit it is to our bodies. So go ahead and eat fresh and natural.

Sleep is one of the three pillars of life in Ayurveda. In fact getting proper sleep is so important that there have been an influx of commercials on television promoting sleep aids and prescription sleep medication. More and more people are sleeping less due to modern technology that keeps us connected 24 hours a day, 7 days a week. With all that stimulation who has time to focus on getting a good night’s rest, after all there is just so much to do.

The above sentence is a common statement that is repeated more often than not. In fact people are sleeping 10% less than they were ten years ago and are sleeping 17% less than they slept in the eighties. Over the course of a 100 year life span that is 17 years less a person is sleeping now than they slept 30 years ago.

After a busy day of multitasking even the most serene among us can find it difficult to get a good night’s rest. According to theNationalCenterfor Sleep Disorders Research at the National Institutes of Health, some 30% to 40% of adults suffer symptoms of insomnia within a given year.

Sleep follows a normal health pattern and brings refreshment. Deep sleep is essential for renewing both body and mind and restoring our vital energy. Without proper sleep, we will not have the proper energy to function in life. The effect of sleep is like that of diet, to provide nourishment. Just as we require proper food, rest of the body and mind through sleep is also essential. Happiness and misery, obesity and leanness, strength and weakness, sexual vigor and impotence, consciousness and loss of sensory acuity, life and death all depend upon proper sleep.

If you occasionally suffer from sleeplessness or difficulty sleeping, keep reading for some simple strategies.

•  Say Goodnight. Create a bedtime ritual to signal to your body and mind that all activity is done for the day and it’s time for rest. Any food sensory stimulation, or even thought you take in must be digested and absorbed before you will be free to rest. Finish eating two hours prior to bedtime, and turn off the television or put aside your cell phone and laptop at least half an hour before retiring.
• Show Your Body Appreciation. When you come to bed, take a moment to notice your hands, your feet, and the rest of your body. Close your eyes and mentally shower your entire body with love and appreciation for a few seconds. This is the precious container that holds you and allows you to experience the world. Imagine every cell is filled with love.
• Stretch and yawn. Rest on your back and contract and stretch your muscles from head to toe. Flex your feet, spread your toes and then curl them under three times. Stretch out one foot and reach the opposite arm overhead. Gently squeeze and release the leg and arm muscles three times. Change sides. Hug yourself and shrug your shoulders toward each other. Hold for three or four seconds and release. Change the cross of your arms and repeat. Rest the base of your palms above your eyebrows and place your thumbs on your temples. Slide your fingertips along your hairline and circle the thumbs lightly on your temples. Yawn three times.
• Rest in love. Either in bed or on your yoga mat come into Child’s pose with your knees wide apart and forehead resting on your hands. Imagine a blanket made of infinite love covering you. Let you hand relax onto your hands. Tell your skin, muscles, and organs that they are fee from the demands of multitasking and being on constant alert. Settle into this cocoon and rest for at least a minute.
• Let yourself melt. Lie flat on your belly, resting on your forehead on your hands. Feel your navel expand toward the floor as you inhale and pull back as you exhale. With each exhalation, imagine releasing tension from your body. Do this for 10 breaths. Roll slowly onto your back. Rest your fingers on your belly, feeling it rise and fall as you take 12 more breaths. With each exhalation, let yourself melt and be absorbed into radiant love. Then curl into a fetal position on your right side and rest. You may even drift off to sleep.

Tonight when you get into bed to go to sleep remember that sleep is just as important to your body as nourishment. Without sleep your body can not function properly, so curl up in your warm and comfy bed, close your eyes take in some slow long deep breaths and fall off into slumberland knowing that “Sleep Does A Body Good.”

Namaste,

Rochele M. Lawson, RN, AHP, CMS

What we think we often believe. In fact, there is such a strong connection to what we think and how we feel that individuals have been know to cure themselves from terminal illnesses just by believing in themselves, a higher power or a combination of the two.

According to Ayurveda, the body itself is a mental organism, a vehicle of perception designed to support the functions of the senses and to facilitate experience by the mind. Any breakdown in bodily function has its root in the perceptual process and results from wrong use of the senses. Too much, too little or wrong use of the senses results in wrong actions that cause us eventual pain. For example in today modern high technological world our problems are mainly psychological. We have adequate food, clothing and shelter, which prevent us from getting most physical problems, yet we still suffer from psychological unrest which over time manifest in physical symptoms. This unrest may manifest as feelings of anger, overwhelm, and stress, loneliness, not being loved or appreciated. On the other hand if we use the senses in the correct manner then we experience feelings of joy, peace, relaxation, gratitude, love and being appreciated. Positive thinking leads to a positive state of mind which manifest in a positive and balanced body. In this state of being the body is free of sickness and disease and the mind is clear and balanced and does not deplete the body of its natural energy.

How many times during the day do you catch yourself thinking negatively? Ok now how many times do you catch yourself thinking positive? I have a simple test for you to conduct and based on the results of this test you can begin to put together an analysis of how your thoughts are affecting you.

For the next week, each time you have a positive thought document the time, place, what you were doing and how you are feeling i.e.… well, happy, stress free, joyful, relaxed, not sick, etc. and each time you have a negative thought do the same. At the end of the week tally the number of positive thoughts versus the number of negative thoughts and the result of how you felt whether you were sick or not, experience symptoms of acid reflux or not, headaches or not and so on. Also document whether you were able to stay on task and felt successful.

As you review the results, you will be able to see the times when you experienced more positive thoughts and feelings and how your body felt and the times where you may want to be mindful so that you can make improvements to incorporate more positive thinking. The goal is to over time increase your positive thinking which will lead to a more balanced energy state, increase in performance due to no late afternoon energy dips and success due to a focused, clear mind which leads to improved performance which in turn manifest in Success.
When we work in harmony with nature which is a goal of Ayurveda, simplicity and contentment are keys to well-being and this is a factor of positive thinking.  Ayurveda shows us how to live in a state of balance in which fulfillment is a matter of being not becoming. It connects us with the wellsprings of creativity and happiness within our own consciousness, so that we can permanently overcome our addiction to negative thinking.  Ayurveda provides a real solution to our health problems, which is to return to oneness with both the universe and the Divine within. This requires changing how we think, live and perceive.

In closing, here are some tips to assist you with becoming a more positive thinker. Use what works and discard what does not. Have fun and enjoy your journey as a positive thinker.

• You are human and are here to learn and enjoy life so focus on the positive.
• When you catch yourself in that negative thinking mode, don’t ignore it, acknowledge how you are feeling and why or what bought on these feelings
• Try journaling when you catch yourself having the negative thoughts notice any patterns, triggers or maybe an association as to what causes the negative thoughts and focus on changing them. From that point you can begin to take action to make lasting changes to improve your thoughts
• Lastly, every time you catch yourself having a negative thought, laugh and change the negative thought into a positive thought. Overtime this will become automatic thing for you to do and does two things gets your mind off the negative and focused on the positive and you get to open up your lungs with a good laugh which will in turn bring more oxygen to your body increasing your energy, naturally.
Enjoy!
Namaste,

Rochele M. Lawson, RN, AHP, CMS

Along with Stress, headaches seem to be one of the most common wellness challenges that most people face in today’s society. In fact, I would say that headache and stress go hand in hand. Most people that are stressed definitely experience some type of headache. When a headache strikes, most people will reach for either a Tylenol, Advil (Ibuprofen), Aspirin or an Aleve (Naprosyn). While over the counter pain relievers offer temporary relief, they do not address the root cause of the headache and often the headache will return. Ayurveda is the science of how to create optimal health. It is the traditional medicine of India, is holistic and approaches health and wellness from a natural point of view. Within Ayurveda, herbs are used to bring natural relief with the goal of correcting internal imbalances. Because Ayurveda is a holistic in nature it covers the mind, body and spirit and assesses a person’s lifestyle and how factors within the lifestyle may be the primary factor causing the headaches.

Headaches fall into three major categories, Cluster headaches, Migraine headaches and Tension headaches.

Cluster headaches can be very intense. They have the tendency to last from a few minutes to a few hours and will often come and go throughout the day. These headaches tend to be “pulsing” type of headaches in the temporal area and may be accompanied by tearing or redness of the eye, sweating or constriction of one pupil.

Migraine headaches are extremely intense in nature often inhibiting the individual’s daily function. These types of headaches cause great distress and often have the signs and symptoms of nausea, vomiting, sensitivity to light, noise and smells. These headaches can last from hours to days.

Tension headaches are the most common type of headaches experienced by individuals. These headaches are intense but are the mildest of the three major types. This type of headache can last from a few minutes to hours.

The cause of Cluster and Migraine headaches are not fully understood although significant strides have been made in the management of Migraine headaches. Tension headaches tend to be highly related to stress, anxiety, poor sleep quality and toxins. Ayurveda views the common cause for the three major types of headaches is that the individual is out of balance.

In Ayurveda, the goal is always to restore balance and optimal health with the individual. This is accomplished through proper diet, herbs, exercise, and stress reduction. Stress reduction may include meditation, yoga and the creation of a harmonious lifestyle.

It is the creation of a harmonious lifestyle that is the most challenging for people. With the challenges faced in today’s society many people are just keeping their head above water or are caught up in the challenge of crisis management and struggling to survive. The busier we become the more difficult our lifestyle, the more our lifestyle suffers, and the more difficult it is to take proper care of ourselves. It is no wonder so many people suffer from stress related illnesses. If a plant is ignored it will wilt and eventually die. If a car is ignored, it will eventually begin to develop problems and if it is still ignored, it will break down. If a human is ignored and not properly cared for, it will eventually begin to develop problems that lead to suffering, illness and disease.

Take this moment and think about one that you can do to decrease the stress in your life. It can be something small like taking 3-5 mindful breaths before you eat your meals to doing 15-20 minutes of a mindful breathing meditation. Whatever you choose to do, just know that you will be doing something very beneficial for your mind, body and spirit, reducing your stress and decreasing the frequency of your headaches.

Namaste,

Rochele Lawson, RN,AHP,CMS

Stress sabotages us all the time, and with it comes a personal drain on our energy levels. Everything from being overworked or a fear of losing our job to facing a personal tragedy or simply the everyday commitments of life can cause stress. Some people even crave the high they get from stress. However like with any high there is always a low. When the crash hits the person feels completely depleted and can become susceptible for health issues. Chronic Fatigue Syndrome, high blood pressure, cardiovascular issues, acid reflux, poor eating habits and insomnia are just to name a few. Even if stress does not make you sick, it can zap your energy.

Here are some ways to stop stress from zapping your energy:

Breathe – Fill your lungs by taking a few deep breaths allowing your abdomen to expand and slowly contract. Allow the expansion of your abdomen to be at least five seconds and allow the expiration or the contraction of your abdomen to take five seconds. This will calm your fight or flight system and bring mindfulness to your body.

Be Contagious – Goodness and happiness are contagious and send out positive energy. Following the law of attraction, you get back what you give out so if you want more positivity in your life, you must be a positive person and share your positive energy. Surround yourself with supportive, happy people. Even if you are stressed and you just want to be alone and hibernate, surround yourself with your friends, this will lighten your mood and bring uplifted and positive energy to your surroundings.

Giggle – Many of us take ourselves too seriously. Learn to laugh off what you can’t control. Of course I don’t mean laugh at an inappropriate situation like a bad meeting with your boss or if someone falls but laugh when stumble along during your day feeling sorry for yourself. When faced with a stressful moment in your day, sometimes its best to step outside of it and just laugh. This will decrease your stress and relax your mind. You simply can’t be stressed while laughing. It doesn’t work the stress leaves immediately when you began to laugh. I call it “My Laugh Therapy.”

Get Moving – Exercise is one of the best ways to alleviate stress and anxiety. It gets your endorphins pumping which are those feel good chemicals that are released when you ride your bide, hop on the treadmill or do a yoga session. If you can’t muster up an hour a day, start with a 10-15 minute walk or yoga asana session. Once you are in the habit of feeling those “good feeling” endorphins, increase your exercise session to 30-45 minutes at least 3 times per week.

Get it Out – Sometimes, it all makes better sense on paper than in our heads. Get a journal and write in it. Journaling is an excellent way to blow off steam without affecting anyone else, except for you. Journal can help you gain insight on what’s happening in your life and how you can possibly change it for the better. Journaling is an exercise that is good for gaining clarity while bringing calmness to the mind.

Book a Massage – Massage does more than relax your muscles, it can relax your mind as well helping to relieve symptoms of stress. During a massage, endorphins are released from your body that calms and relaxes your nervous system. Research studies show that massage therapy actually boosts the body’s immune system which can become compromised during periods of long term stress. It is recommended that a person gets a massage once a week however once a month is fine. Anytime you can give the gift of a massage to yourself you should take advantage of it and enjoy the benefits that it brings to your mind, body and spirit.

Step 1 – Eat Wholesome Food – The Sattvic Way

An important concept in Ayurveda is how you eat. Eating is considered a major therapeutic tool and one of the most important things that you can do to help yourself from an Ayurvedic perspective. A healthy diet not only boosts overall wellness but also helps prevent disease. In Ayurveda the goal is to have healthy digestion and elimination and to be free of sickness and disease. It is believed that one way to achieve this is to have what we call in Ayurveda, a Sattvic diet. A Sattvic diet is a diet that promotes a clear and peaceful mind. It consists of fresh foods and avoids fiery and / or spoiled foods. Sattvic foods are fresh and light. And it is important to note that fresh and pure foods are free of additives, preservatives and pesticides. As things that are similar in nature increase one another, the foods that make up the sattvic diet are themselves peaceful (non-stimulating) and clear (free from impurities). Sattvic foods are properly prepared according to traditional methods, which means no “microwave cooking.” It is believed in Ayurveda that a range of illnesses, including heart disease, arthritis, and some cancers, are caused by chronic inflammation in the body which can be caused by eating foods that are not Sattvic.

It is a known fact that while genetic predisposition and lifestyle factors like stress and lack of exercise promote inflammation, poor diet and digestion the main contributor is the consumption of unhealthy food. For instance berries, oranges, tomatoes, kale and spinach contain disease fighting antioxidants. Slow to digest whole grain carbohydrates like oats, whole wheat, barley and quinoa are ideal foods because they provide essential vitamins, minerals and antioxidants as well as fiber which aids in the elimination process. These are examples of foods that are naturally beneficial to the body. So don’t shy away from these foods, eat up and allow your body to enjoy the benefits that these foods naturally provide.

Step 2 – Choose the Right Beverages

Hydration is the most vital thing that we can do for our bodies. All of our cells need to be properly hydrated in order function properly. Although water is best, it is possible to have flavorful drinks that are all natural beverages that are largely water based and free of artificial sweeteners. One drink that comes to mind is coconut water. Coconut water is a natural source of hydration that is high in potassium and is naturally sweetened. This natural source of hydration can be drank alone or added to other fruits to make a nice, healthy smoothie. Soda is an absolute no-no. It can deplete the body of electrolytes due to the diuretic effect that is has on the kidneys. Green teas and herbal teas are another good source for natural hydration, however it should be noted that some green teas contain caffeine and may have a diuretic effect as well. As for a dairy a nice healthy choice to try would by unsweetened almond milk. Although almond milk is not as nutrient rich as regular cow’s milk almonds are very nutritive and thus makes almond milk an excellent choice for a low calorie, non-dairy alternative.

Step 3 – Boost Health with Essential Nutrients

Even if the majority of the foods you are eating are unprocessed or certified organic, you probably could use a little assistance in getting what you need. Supplements and medicinal plant ingredients can help bridge the gap. Some important supplements to take a look at are Omega-3 fatty acids for brain and heart health, Vitamin D to improve bone strength, mood, endocrine and cognitive function and magnesium to support the nervous system and promote muscle relaxation.

Step 4 –Work Out for Big Payoffs

No health and wellness regime is complete without some form of exercise. A good workout, whether it is a Bikram Yoga session, a power walk through the park, an uphill bike ride, an elliptical session or a good jog, can improve mood, strengthen the heart and lungs, reduce stress, and promote weight loss to name a few perks. It is important to exercise at least 45 minutes, three times a week. For a balanced routine, include 20 minutes of resistance training twice a week, such as squats, core work such as Pilates to build muscle, maintain bone density and promote good posture. Reap additional benefits by exercising outdoors which helps to improve energy and bring clarity to your mind.

Step 5 – Calm the Mind with Meditation

Spiritual health is just as important as diet and exercise. Meditation in particular can lower stress and help regulate emotions. It is the best thing to calm the mind, nerves and emotions. Meditation relates to the spiritual aspect of life. According to Ayurveda the soul is the source of life and health. We must live according to the purpose of our soul in order to have peace and well-being. Disease generally indicates that we have lost contact with our soul and its creative force. To counteract this and to restore balance to our minds, meditation should be incorporated into your daily life. It has been proven to restore brain synapses and increase vitality.

There are many types of meditations to explore such as seated meditation, mindful meditation, walking meditation, breath meditation and moving meditations like yoga and tai chi. Both types are terrific for active people in search of stress relief and offer the opportunity to practice alone or in a group setting.

By incorporating the 5 Steps of Wellness into your daily life you will experience improvements in your overall health and wellness.

Live well and have joy and peace in your heart and mind!

The timeless Law of Mind Action is a universal truth. Things held in the mind create their own like kind. Our thoughts and words create our experience in the world, and they certainly influence how the world responds to us.  Many times during the day, we experience true and positive thoughts and false and negative thoughts. It is the false thoughts in our mind that feed into the illusion that we do not have control over what happens in our life. This false thought or belief can lead to an increase in the feelings of stress and overwhelm and a sense of a loss of control.

When we feed into the false thoughts of our mind, events, occurrences and situations will begin to manifest in our lives that allow more false thoughts to come into our mind. This becomes a cycle that repeats itself which feeds into the negative thoughts and false beliefs.  If things are not going well for you and you focus on that, chances are you’ll get more of the same.

When we change the focus of our thinking from negative to positive, our life will begin to manifest more of what we truly seek and desire. Peace will be a more occurring state of mind for us because where there is peace, chaos can not exist. This fundamental truth has been tested and proved time and time again.

I invite you to try this:

To make a shift in your thinking and to bring more positivity into your life try focusing on cultivating gratitude – turning your attention to the positive things in life, so that you can attract more of the same and take advantage of the positive energy that subsequently surfaces.

Remember that in every situation perceived as negative there is always a positive aspect of the situation. It is a duty we owe to ourselves to seek out this positive aspect that brings peace to our minds. This peace of mind allows us to operate more efficiently in our lives. When you start applying the Law of Mind Action, you will begin to see transformational shifts take place in your life. And you will be Amazed!