Winter: 30 Days of Self Care This self-care list includes ideas and activities for self based on Good Food; Self-Love; Fun; Learning; Relaxation; Quiet; Creativity; Gratitude; Nature; Movement Also included is a mandala to color for some quiet time. Get the printable list and mandala […]
Category: Peaceful Mind
Unwanted situations, uncomfortable events, undesirable people happen for every one. Within these words is our little reminder that gratitude is not just for appreciating the good stuff in life, but also the unwanted. Gratitude for the undesirable takes an incredible amount of self-discipline of the […]
Goal Setting, New Year Resolutions, Dreams, Desires. Yes, yes, yes, yes! You must. You can. Keep it simple, achievable, repeatable, trackable, rewardable.
Fancy planners and systems are great and there are many wonderful ways to plan and accomplish tasks. Some of us love the technical/detailed way more than others.
I prefer simple and achievable using a simple notebook/notepad/steno-pad; a wall calendar, and some other free tools to get things done.
I also prefer the Holistic Goals approach as it encompasses not just one specific area such as just weight loss or health but overall desires including family, fun, health and sometimes the more serious accomplishments. All connected.
Go for 2-4 Main Goals in a year, 7-10 Goals overall and break them down to 1-3 per month. Some take the entire year or more, others will be done in a month.
Step One. Define What you Want. This May be a New Way!
This exercise will help you Be Specific and Clear and Prioritize what you want to accomplish.
You can use it at the beginning of a year only once, at the beginning of each month, or periodically when you are in need of goal defining.
My mother taught me this technique as a teenager and I use it frequently to get very clear about what I want to do, what I desire to accomplish, and to define any incomplete or outstanding goals in my life.
Go back to this activity anytime you are needing more clarity.
As you use it over time, you will find it satisfying to see how in different years the priorities of the categories change. Two years ago, for example, I had a lot of items listed in the Health Category which I accomplished and crossed of my list using this process. This year, I have more items listed in a Business Goals Category.
First, take a sheet of paper or if you have one use a Steno Notebook with the line down the middle.
On the left side of the paper, create Categories with space below each category and first just free write all goals and desires for each category. Brainstorm and write it all out.
Examples of Categories and Possible Goals for the Category:
Call my brother weekly
Create a time to visit my Aunt in California
Spend quality time with my kids every Saturday
Career and/or Business
Increase accounts by 12 this year
Pay off loan to brother
Lose 10 pounds
Trip to the Beach
Second, after you have brainstormed all ideas for each Category, consider in each category which are most important and number in order of importance. Cross off any that are duplicates or not really as important.
Third, make your Master List in categories (you may need to rewrite them).
For your Big Goals that need your clear Why, continue on to Step Two.
Step Two. Why.
Be very clear on your why. Some why’s are apparent such as wanting a great smile to look good = get your teeth fixed. This can be motivating in itself. (this was one of my goals last year which I accomplished one tooth at a time).
Other whys may need some reminding when you want to lose weight and are standing in the kitchen in front of your husband’s candy stash. Why? Recall that wedding in June and how you want to look great in the pictures!
Make a note of your whys for the big longer term goals for Step Four.
Step Three. List Actions and Intentions.
With your categories listed by priority and your notes made for your whys, list Actions.
On the right side of the paper, list actions you need to take for each goal in your category. You may not know all the actions needed but start with what you do know.
Some action items are easy and can be completed immediately (such as calling your brother).
Others take some time to work backwards to break down the goal actions such as weight loss.
Example, weight loss goal of 20 pounds in two months, calculate backwards. How many pounds per week is this? List how you are going to do this, post this on your fridge for example.
List of Intentions
- Cut out carbs
- Cut out Sugar
- Exercise Daily
- Drink one Gallon of Water a Day
Note: I like to make these lists with exaggerated intentions and if I hit a bit below, then excellent!
Step Four. Motivate with Your Why.
If you need reminding and motivation in your physical world for your larger goals, type them up, print them, frame them or post it on your mirror in your bathroom, in your car, or on your refrigerator door to read every day.
Hint: move the list around to different parts of the mirror, refrigerator or area frequently so the list gets noticed.
With your printed list of goals you’ve posted around your house, desk, car, Ask yourself every morning, “How can I take action towards this goal today?” and Do the Action.
If you are a visual person, I highly recommend a Vision Board – they are really fun and if feeling doubtful, seeing images of the beach in Australia can remind you.
I save images from the web into a word document, print in color (or take to a printers), cut out and hang with ribbon and paperclips on the wall in my meditation area. Visual reminders of what we want are very motivating and I like to know that some of the things I want already exist in the world.
Step Five. Track.
Tracking is incredibly important as tracking keeps you in the know of where you are at regarding your goals.
Programs such as Weight Watchers work because of the formula “what gets measured gets done”.
Example: If you know how much you weigh each week, you can track and measure if your reduction of carbohydrates is helping your weight loss. No weigh in, no idea where you are at.
Things to Track and Measure May Be:
- Your Weight;
- Balance of Debt you are Paying off;
- Blood Sugar;
- Sugar Intake;
- Daily Calories;
You get the idea, yet so many people don’t do this almost like they don’t want to know!
Tools for tracking
- MyFitnessPal, MyPlate and LoseIt! – apps for your phone/computer. Basic apps are free. Great for tracking food intake, water consumption, calories, exercise. If you begin tracking your food, you may be astounded about some food items.
- Mint and YouNeedABudget – apps for tracking expenses.
Basic Wall Calendar
- Keep it in your bathroom. Write your accomplishments/actions you took daily, give yourself a check mark.
Day-Timer or printable monthly google calendar
- Print out, for the week, write in actions to take, check off items you completed. Keep it simple.
Step Six. The Satisfaction.
Reward yourself with checking off or crossing off daily actions taken via your calendar(s). This activity can be very satisfying.
Actions you take daily or weekly or monthly towards your goal are important and you should acknowledge yourself for every step – for motivation!
Say to yourself every morning: “Today I take action towards my goals!” [Tony Robins]. Then decide what are the top three actions you need to take that day to get you closer to your goal and do those actions.
I like to list on my bathroom wall calendar each day any small steps such as:
- 10k Steps Walked
- 1 Gallon of Water Consumed
- Meditated 45 Minutes
- Exercised/Went to the Gym
- Made a payment on my loan to my brother
Another way to reinforce satisfaction is to list all the actions you took and/or things you did right in your day.
Acknowledging that you did something will make you want to do more. Try it for a week and see!
Books You May Want to Read or Listen To for Motivation for Your Goals – Some of my Favorites
Money: You are a Badass at Making Money: Master the Mindset of Wealth by Jen Sincero
Diet: Sugar Impact Diet by JJ Virgin
If you like planning: Getting Things Done: The Art of Stress-Free Productivity by David Allen
Just for Motivation: Awaken the Giant Within by Tony Robbins
Goal Achieving: Your Best Year Ever: A 5-Step Plan for Achieving Your Most Important Goals by Michael Hyatt
Keep defining, tracking, rewarding, taking actions and believing in yourself!
#clevergirlbeautytips, #clevergirl, #goalsetting #goalachieving
The pineal gland is a powerful little organ and could be your answer to sleeping better, increasing your intuition and living a healthier, longer life. When the pineal gland is functioning properly, you feel content, happy, aware and well rested. In this post, learn more […]
Intuition is most commonly thought of as a feeling – a bad feeling one may have regarding a person or a situation. A sense that would warn us and keep us from being harmed. Hair-raising instinctual thoughts have certainly protected me from horrible situations that […]
There are greater than 20 styles of Meditation practices and maybe even more! The actual number is uncertain and this alone can be overwhelming especially for a beginner. Meditation practices exist in every culture known to man.
All types of meditation help increase the ability to concentrate and focus and is an incredible practice for relaxing the body and reducing stress. There are other amazing personal benefits that come with practice and time. I am in awe after 5 years of serious meditation how much my life overall has improved.
Meditation is truly the best discipline I have ever done and this practice has affected all other disciplines I am committed to.
Initially, I began meditating to create discipline and frankly because I wanted something(s) – to manifest and create tangible items into my life and I was not succeeding otherwise. I was familiar with visualizing to create an outcome and meditation to me seemed the next best step.
After practicing meditation for a bit, I found the following:
- I had a greater ability to concentrate and focus;
- My recall of information became easier;
- I was able to do projects for longer periods of time;
- I had ideas flowing to me quicker than ever;
- I was more relaxed around other people and they “got on my nerves” a lot less;
- I was able to easily create those things I wanted in my life;
- My face became relaxed – and you know what that means? – less wrinkles and a more youthful appearance.
Several of the above have surprised me and I now find if I do not meditate that I become aggravated and uneasy – yet I know what to do! Meditate! It’s easy, it’s free…
Below are Five Meditation Types to get you started and I believe are the most talked about so you will understand when reading or hearing about these methods with confidence.
Check out the Meditation Tips too that helped me when I began.
How to do it:
Be aware of breathing in and out. Detach from your thoughts.
Listen to your breathing. Breathe in, Breathe out.
Have a thought? Watch the thought go by. Detach from the thought and visualize the thought floating by with no attachment, no judgement. After the thought has gone go back to focusing on breathing in, breathing out.
Rid the thought, come back to the breath. Repeat.
A bit advanced.
How to do it:
Sit in lotus posture (cross-legged posture with feet not touching the ground).
Focus on breathing, a word or mantra is repeated over and over silently. The possibility is to rise above all physical elements and experience out of body sensations.
You can learn Hindu mantras or create your own such as:
“Love and Peace” “Love and Peace”;
“Breathe in relaxation, Breathe out stress”;
“I am safe” “I am safe”;
“I am healthy and happy” “I am healthy and happy”;
“Abundance and money flows to me” “Abundance and money flows to me”;
A bit advanced.
Great for creating a physical experience with meditation. See also Kundalini Yoga practices for more.
Kundalini = latent female energy at base of spine.
Great for balancing and grounding. Uses breathing patterns to become aware of breathing.
Each breath used to move energy from lower body (base of spine) to up and out of body to the crown chakra (top of head).
May include repeating a chant out loud and creating a rhythm with your breathing.
Great How To Methods for Kundalini here: 4 Ways to do Kundalini Yoga and Meditation
Typically a recording to listen to. Eyes closed. A person will guide you through imagery to relax muscles and decrease anxiety. Concentration is involved.
Often the meditation has a theme, with relaxing music in background.
Great for beginners or if you struggle with sitting still.
Attention is placed on a specific outcome.
I very much enjoy Deepak and Oprah’s 21-Day Meditation Experience, an online program you can use via an app on your phone. Each meditation lasts 21 days with new subjects based on an overall theme for 21 days. The free recordings become available often and when the free recording is over, you can purchase the meditation to listen to on your phone or computer for around $50 depending upon length. I have purchased several.
Can do in 5-10 minutes. Good for beginners.
Think about what you want.
Picture it while breathing in and out and focusing on your breath.
How does what you want look, smell, feel, who is with you, what good things are others saying.
Good to set a timer so you can commit to a set time and not finish too quickly.
Breathe in an essential oil. Strong smelling essential oil like peppermint, or eucalyptus can help you remain present and focus in the beginning.
Burn Incense. Some incense sticks are designed to burn for 45 minutes – almost like a timer. My favorite is Japanese Cypress, brand name Nippon Kodo.
If you are having a lot of trouble quieting your thoughts, try lighting a candle and focusing on the flame. Every time you find yourself lost in thoughts, return your focus to the flame which will move slightly as you are focusing upon it. This is how I began.
Find a mentor – on line or locally you can learn from and practice with.
List any negative feelings before beginning with the intention of changing them to the positive.
Listen to sound recordings via YouTube with headphones, focus on the sounds, notes, instruments you are hearing while breathing in and out. Search by a topic such as gratitude or stress relief.
For inspiration to meditate, watch the movie On Meditation on Netflix – this film highlights different types of meditation and features a few well-known individuals that use meditation to improve their lives.
Be patient. You may only be able to sit quietly only a little while at first, you will work up to longer and longer.
Find what works best for you.
I often tell myself: “I am doing this now” if my mind begins to wander and think about things.
Search for some mantras online via a YouTube video. Such as Jason Stephenson’s 17 of the BEST affirmations for your Morning.
#clevergirlbeautytips #meditationtips #meditationtechniques #benefitsofmeditation
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Anxiety is a truly disrupting way to feel, for some it may come and go with life’s circumstances, for others, anxiety is a daily occurrence. Feeling anxious may arise when we least expect it and unless you have had a full on panic or anxiety attack you have no idea how truly terrifying these attacks can be.
You are not alone. Anxiety affects 40 million adults in the United States age 18 and older, or 18% of the population. (Source: National Institute of Mental Health).
You can empower yourself to feel better and once you master your anxiety, not only will you feel better but you can potentially help others – you will know what to do for yourself and be able to give others suggestions and their own peace of mind.
Number 1: Exercise – even more! Exercise moves the accumulated stress and anxiety from your muscles out of the body. Sometimes I have exercised until I cried. Not because it hurt physically but because the stress and anxiety was leaving my body. Certainly do not exercise to the point of hurting yourself but get out there. Walk, Run, Hike, Lift Weights. Do Yoga. Move! Body movement gives your mind something to think about other than what worries you and as said before, movement moves the stress out. Exercise is number one on the list for a very good reason.
Number 2: Get a Massage. Massage and body work relieves the buildup of emotions of worry, stress and fear from the body. Very similar to exercise. Massage can be very emotional for some. Be sure to find someone you trust and if the idea of continuous touch is too much, consider a hot stone massage. In a hot stone massage, the massage therapist primarily uses warm stones to massage the body versus complete hand contact massage.
Number 3: Try Guided Visualization or Meditation. YouTube has some wonderful guided imagery and meditation videos/recordings to listen to for no charge. You can search for specific topics for anxiety or stress relief or fear. Listen several times a day if you need to. My favorites are Deepak Chopra and a guy with a great voice – Jason Stephenson from Australia.
Number 4: Turn off the negative sources, seek solutions. Facebook, news, radio – take a break. Most information conveyed on these outlets are nothing more than complaints and fears with no solutions. The mind needs and wants solutions to feel safe. If you are listing to non-solution based news or social media feeds, or even people, switch the source off and find solution-based information. Only talk and listen to people offering solutions and ideas. There are amazing people doing amazing things in the world. Being around solution based individuals, you will feel more creative, more empowered and less fearful.
Number 5: Use Essential Oils. Strong smelling essential oils are the most beneficial when inhaling for anxiety relief. Oils such as Geranium (which is excellent for shock), Lavender (for relaxing the mind) and Peppermint (for clarifying thinking). All three of these essential oils wake up the senses and can help your mind snap out of a thinking pattern. Inhalation of essential oils is especially useful in the middle of the night, when you just cannot get that mind to stop, try inhaling essential oils out of the bottle or a drop in your hand while breathing deep until you are in control of your thoughts again. Combine with tip Number 9 – listen to your breath.
Number 6: Acupuncture Works! Acupuncture is effective by helping the body “remember itself” or by getting the body back to its natural balance (also known as homeostasis). A body out of balance feels anxious and nervous. Acupuncture works with very specific points on the body creating relief, then balance. When the body is in balance your thinking is clearer and the mind is calm. Acupuncture is the best remedy for a full-blown panic attack so find an acupuncturist near you. Acupuncturists consider anxiety relief this way: when your heart is happy, you feel at home.
Number 7: Read a good, enjoyable book while soaking in a bath in Epsom salts. Water alone is very therapeutic, calming and comforting. Add Epsom salts which help relieve muscle tension and you have a very effective combination. Add a good, light-hearted story to get your mind off your worries and if nothing else, you will find 30 minutes of peace.
Number 8: Acknowledge, if you can, what it is you are really afraid of. We don’t always know right away what our fears are but if you kindly ask yourself, you may reveal the answer. THEN, acknowledge that it’s there, know it is okay whatever you are feeling and then find the opposite of that fear. Breathe in confidence, breath out the fear. This specific technique is great to use during the day if you begin to panic and have no other tools to turn to.
Number 9: Listen to your breath. Close your eyes. Focus on your breath. Breathe in DEEP for 5 breaths, breathe out for 7 counts. Repeat. Breathe as deep as you possibly can. Deep breath in, deep breath out. Bring yourself into the present moment and get yourself “out of your head” by listening to your breath. Consider that thoughts of the past can equal regret and guilt. Thoughts of the future can equal worry and fear of what may happen. Be in the present. Return to the present when you are too far off track.
Number 10: Get some Bach Rescue Remedy. Bach Rescue Remedy can be found at health stores. Dr. Edward Bach became interested in homeopathic remedies after working as a surgeon and casualty medical officer. Rescue Remedy is a blend of five unique Bach Flower Remedies. The mix “was created by Dr. Bach to deal with emergencies and crises – the moments when there is no time to make a proper individual selection of remedies. It can be used to help us get through any stressful situations, from last-minute exam or interview nerves, to the aftermath of an accident or bad news. Rescue Remedy helps us relax, get focused and get the needed calmness.” (Source: Bach Flower website http://www.bachflower.com/rescue-remedy-information/). You can purchase Rescue Remedy in drops or lozenges.
Be kind to yourself and I know from experience, that you can manage your anxiety naturally.
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