Welcome to the DW Healing Arts Be Well series of wellness tips for January 2016. Each day I will highlight a card from my Balance Resource Cards decks. The wellness resources will help you bring balance to your body, mind and spirit if used on a regular basis.
Take a moment right now, and practice today's wellness tip as you read this. Grab your journal, turn off your phone, find a quiet place without interruptions and set a timer for 20 or 30 minutes. This is time you are investing in yourself. You are worth it.
Give yourself permission to balance your life.
May you Be Well! Love, Deanna
Life is unfair. There will be situations in your life that cause emotional or spiritual pain. Holding on to emotions such as anger or fear can lead to other health problems such as depression or heart problems. It can show up as jaw pain from clenching your teeth or neck pain from tension in your shoulders. When these emotions are not processed or released, you body responds by holding tension in your tissues and organ systems which can eventually lead to chronic illness.
Tapping is a technique to help shift us out of old unhealthy patterns and into new patterns. The tapping helps to imprint new muscle memory in our brain and body. There are various methods for tapping, but I like to use simple versions that are easy to remember and quick to use. Try using the methods below during a bathroom break or when you need to concentrate on a project.
Silence creates a still point in our day and can allow us to become aware of the constant “chatter” in our minds. Most people prefer silence when meditating. Silence also calms anxiety, lowers blood pressure and brings a sense of
well-being. Silence raises your awareness of the constant thoughts in your mind.
Take a few moments to savor the stillness you feel when you are silent.
Laughter and humor cause chemical changes in the body so you feel good. They improve your mental health, increase energy and decrease stress. Watch a funny movie, tell some jokes or just laugh out loud.
Smiling can also have positive benefits. Think happy thoughts and smile as often as you can. Simulating a smile by holding a pen or pencil clenched between your teeth for two minutes has also been shown to have positive effects on your body's chemistry.
Need a good laugh? I always enjoy videos from Soul Pancake, such as Kid President Laugh Party.
Your positive words and thoughts change your perception of life, influence your brain chemistry and impact your well-being in positive ways. Life's challenges can appear easier and you may feel more balanced when optimistic about life. As you nourish these thoughts, you positively impact your energy.
Daily affirmations are important in creating a positive outlook in life. They help create a new script to replace the negative self-tapes that play in your mind.
Words have power. Your subconscious mind listens to the thought you think. Train your brain to think positive thoughts by repeating affirmations frequently throughout the day. List your strengths, the positive attributes you wish to cultivate and your future potentials. Turn these into your affirmations. Even if you are afraid to believe these statements, keep repeating them daily and notice what happens.
Many of us have more stuff than we really need. Material objects can distract us from the things that are really important in our life. Do you need some ideas to get rid of clutter and simplify your life?
When you simplify you home and work space, you improve your efficiency and avoid mental distractions.
One way to simplify your space is to take 10 minutes each day to organize one small area. Clean out a desk drawer. Sort through a box in the basement. Go through a stack of papers and find a home for each one. For each item you pick up, determine if you will love it, use it, recycle it or discard it. This method will help you determine which things to keep and which things need to go.
Some people believe the state of organization or clutter in your house reflects the condition of your inner soul. Try organizing the clutter in one area in your house such as a drawer or closet and notice if you feel any changes in your thinking, your mood or your inner sense of peace. Sometimes when you let go of something in your life, you notice other possibilities open up. De-cluttering can be cathartic.
If simplifying your home feels too overwhelming, ask a friend to come over and help you sort through things. Sometimes when you honor the story behind the objects, it is easier to let them go. Consider hiring a consultant to help you organize your things. Donate the things you do not use to a charity.
Simplify your life and enjoy the freedom that comes with letting go.
Can you spend the next ten minutes sorting and simplifying one small area in your living or work space? Set a timer and simplify!
Studies show that 5 – 10 minutes of meditation and deep breathing a day can significantly reduce the impact of stress and improve your health and well-being. There are many ways to meditate. The goal of meditation is to switch from doing something to simply being present in the moment.
I enjoyed having a tea break when traveling in Great Britain. It's a habit I wish we had here in the United States. I wait for the tea kettle to boil, while I select my tea bag. Sometimes I choose green tea, sometimes herbal tea and occasionally Jasmine tea. I allow the tea to steep for 5 - 10 minutes, so it is strong.
A cup of tea in a secluded spot provides a short meditation pause from your normal daily rush and helps increase your productivity. Savor each sip as your body relaxes. Try different herbal teas for their various health benefits.
I sometimes drink "Healer Tea" from Nuwati Herbals, when I feel a cold developing. It is a very powerful blend of herbs that boosts your immune system. One sniff of the bottle will have you sneezing and clear your sinuses before you even take your first sip! I add a bit of local honey and am soon feeling better. Sometimes I use my juicer to enjoy a combination of fresh ginger, a whole lemon and local honey to sooth a sore throat.
Whether you take a coffee break or a tea break, I hope you savor the warmth and enjoy the mini-pause in your routine.
"Somehow Jesus, I like prayer with a cup of coffee in my hands. I guess the warmth of the cup settles me and speak of the warmth of your love. I hold the cup against my cheek and listen, hushed and still. I blow on the coffee and drink. Spirit of God, bow across my little life an let me drink in your great life." - Richard Foster in Prayers from the Heart (Harper-Collins:1994)
There are many studies on the healing effects of music. Music has the potential to relax the body, calm the mind and soothe the soul. Personal tastes in music vary. Each genra will impact the body, mind and spirit in different ways.
If you are new to meditation, you may find it helpful to have quiet relaxing music playing in the background. Instrumental music such as classical or new age music are often better options that music with words, that distract the mind.
Change the tempo of music to alter your mood, improve concentration or increase your creativity. Fast tempos greater than 100 beats per minute tends to increase your productivity, energy level and alertness. Slower tempos in the 50 to 60 beats per minute range induce a state of relaxation and concentration, so are helpful to use when memorizing, studying or focusing on a task.
Pay attention to how you feel when you listen to music. There is a wide assortment of CDs available with nature sounds, guided imagery or binaural beats to encourage deeper relaxation. Binaural beats refers to the illusion that happens in our brain when we hear one tempo or tone in one ear, while a different tempo or tone plays in the other ear via stereo headphones. Sometimes these sounds synchronize and other times they are dissonant. This causes an expanded state of awareness as the brain attempts to make sense of the differences. Some of my favorite websites such as www.Hemi-Sync.com or www.sequoiarecords.com carry a wide variety of music selections.
What types of music do you listen to? Which types of music are relaxing and which types are energizing?
As we establish new routines with the start of the new year, remember to take time for yourself every day. Sleep in and catch up on your rest on your day off. Take a power nap in the middle of the day. Take a spa bath. Pause to breathe. Or simply sit and do nothing. This is one way to be present to yourself.
DW Healing Arts
Balance Resource Cards
Mind Body Spirit