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Essential Oils: Self Care for Health, Healing and Optimal Wellbeing

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By. Yvonne Taylor

While shelter in place has caused shifts in our routines and activities it also gives us time and opportunity to focus on common self-care and new self-care options to provide simultaneous mental and physical self-care. To aid in self-care many are turning to exercise and mindfulness disciplines such as meditation and mind-body disciplines such as Yoga. Each discipline is helpful in providing physical and mental self-care with the use of essential oils optimal wellbeing can be achieved.

Essential oils have been used in exercise practices for decades promoting phenomenal, healing results. To learn more about essential ois I had the privilege of interviewing  dynamic health and wellness healer, Kaileen (Kai) Cox. Kaileen’s integrative approach to self-care incorporates the use of essential oils in her massages and mindful meditation practices. 

I had a chance to sit down with Kaileen to learn about essential oils and unpack jewels of information about these unique compounds and the health benefits  they provide, here’s what we found out.

  1. Y: What are essential oils and what are they used for?  

K: Essential oils are made from the pure essences of plants and based on the plant essence they can be used for a variety of things. From reliving anxiety, soothing an upset stomach, decreasing inflammation and more.

  • 2. Y: There are many oils on the market and I have been told that not all oils are the same, what makes the oils different? 

K:The efficacy of an oil can differentiate one oil from another. There are many oils on the market but some oils are made of synthetic materials which reduces the efficacy of the oil and can be dangerous to use.

  • 3 .Y: What should a person be looking for when they shop for an oil?  

K: It is best to look for an oil that is 100% certified pure grade oils plant essence extract. Compound testing is done on plants before they can be labeled a Certified pure oil. 

  • 4. Y: In our previous correspondence you indicated that you prefer Doterra oils, why is that? 

K: Of the vast amounts of essential oils on the market this is one brand of oil that meets the standards and rigorous testing to be labeled 100% Certified Pure. Doterra offers a quality product that produces maximum results with the use of a small amount of the product. 1-2 drops of most oils is what you’d need to resolve any manner of conditions to have a favorable result. Ultimately I prefer Doterra because I can trust every drop in the bottle with pure. 

  • 5. Y: Essential oils have been touted to have many healing effects for various conditions, in this time of great uncertainty anxiety and depression are at an all time high, what oils are recommended for these conditions? 

K: It is common to pair anxiety and depression in the same sentence, but the truth is that both of these conditions are caused by different thought processes that produce each result. Anxiety is usually caused when one focuses too much into the future. Depression is usually caused with the thought process is focused too much in the past. These are common thought processes that can cause these conditions and is not meant to minimize true physiological factors like neurological, hormonal or other imbalances that may require care by way of medication or licensed medical/mental practitioner.  With that being said, lavender and wild orange essential oils can be helpful for anyone experiencing temporary bouts with Anxiety or depression. Lavender is the oil of choice to assist with anxiety and wild orange or a citrus oil is my choice for depression to serve as a pick me up. Lavender has calming properties while wild orange is a stimulant oil known to produce a joyful effect.

  • 6. Y: What physical conditions can essential oils help with (i.e. arthritis, inflammation, allergies)?

K: Essential oils can help with many physical conditions two of which are some of the most common ailments in people, inflammation and muscular pain. Inflammation can sometimes be caused by some of the foods we eat, allergies and/or the environment. Ultimately it comes down to personal preference but I choose to turn to the Doterra massage blend, AromaTouch. It is very effective for inflammation. It is a combination of Cypress Leaf, Peppermint Plant, Marjoram Leaf, Basil Leaf, Grapefruit Peel, and Lavender Flower essential oils. For aches and pains, a combination of wintergreen, camphor, peppermint, ylang ylang and more make up Doterra Deep Blue Soothing blend. You can use the Deep Blue rub directly on the area of pain. To provide soothing support to aching muscles and for other occasional discomfort, I would try dōTERRA’s Deep Blue Polyphenol Complex capsules which delivers polyphenol extracts of frankincense, turmeric, green tea, ginger, pomegranate, and grape seed. 

 7. Y: How would you recommend the oils be used (diffuser, ingested—if possible, placed in a bath, placed on strategic parts of the body)?

K: There are three ways that you can administer Essential oils to receive benefits these common methods are aromatic, topical, and internal.  Through smell we call this aromatic use of essential oils and the delivery is normally made by way of diffuser or a drop in the Palm of your hands and inhaled.  The second is on your skin or a  topical application which is placed directly on the skin either neat or diluted allowing the oil to absorb into the skin. I recommend diluting with a Carrier oil like fractioned coconut oils. It helps the oil stay on your body longer and is the safest way for your skin. The third is ingesting or internal use of  essential oils  allowing the oil to be transported throughout the body. and you should only do this with oil that are proven safe for internal use. You can make capsules yourself or buy them premade.

  • 8. Y: I have also been told that some oils are more potent than others ( for example You need to be careful when applying orange oil directly to the skin as it can produce serious burns to the skin) Is this true? What safety precautions, if any should one use when using essential oils?

K: There are some oils that require that you use with care and caution Citrus oils are photosensitive so be mindful when using lemon and orange. Be especially careful with bergamot this oil is very sun sensitive, if you use bergamot you will need to stay out of the sun for 24 hours. Be mindful of some of the oils that you use because sometimes you can become sensitized to an oil. Do research and seek the assistance of a professional if you are new to using oils.   

  • 9. Y: Can essential oils help with athletic performance and general fitness exercises (beyond Yoga)?

K: Essential oils are beneficial to all walks of life and performance in every part of life and are the gateway to intuitive development. Intuitive development is the foundation of mental focus, that leads into mindful movement and focused performance.  Doterra offers an oil called Breathe that provides helps with focusa mixture of Laurel Leaf, Eucalyptus Leaf, Peppermint Plant, Melaleuca Leaf, Lemon Peel, Cardamom Seed, Ravintsara Leaf, Ravensara Leaf essential oils.

The Intimidation of Yoga

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It’s hard getting into any new hobby. Often you don’t know where to start or you don’t know what to wear the first time (shoes might be no but socks? do you bring socks? do I need to bring water or will I look stupid if I do?). When you do summon the courage to go, the first time is always rough. Keeping up with the speed while trying to understand what you are supposed to do, it’s really hard. Especially if you are upside down. And especially when doing something as foreign as yoga.

Let’s be honest, the poses do not come  naturally. No one just casually finds themselves in a yoga pose prior to doing yoga. It’s not like you wake up one day and find yourself in a warrior pose. Which adds to the discomfort. Does it hurt because I am doing it right – or does it hurt because I am doing it wrong? All these thoughts do not encourage the zen feeling yoga has claimed to invoke. You look to others to see if they are doing the same thing and feel like it looks so much better when they do it compared to your awkward stance.

Negative thoughts like that are not encouraging. They have caused a lot of people to give up on yoga. As a teacher I often hear “Yoga is too hard for me” or “I just don’t have the body to do Yoga”. It breaks my heart because the essence of yoga is that it is all inclusive and for everyone. It is very simple and easy and hence why it helps you feel connected and zen. The issue is that many teachers or practicing Yogis take it to the next level. I’ve been teaching for over three years, I walk into classes feeling intimidated! If I walk in and people are already in head stand I wonder if I am in the wrong place – an intense course in reverse blood flow or the morning stretch class I signed up for before going to brunch. I check instagram and so many teachers are inventing poses, doing handstands on one hand I wonder if I chose the wrong profession as I doubt I will ever be as good as them.

girl doing yoga

In true human nature we compare ourselves with one another and compete, instead of adhering to the essence of yoga – namely inner peace. Just because other people are not adhering to the core of yoga, doesn’t mean we shouldn’t. If you aim to do yoga because it helps bring balance into your day and makes you feel better, then you are doing it right. Don’t do it wrong and compete with others. Try to do the poses so they feel like tension in your body is being released. You will feel the difference from that to pain. Focus on doing it right by leaving the class feeling better about yourself, not worse. Yoga is simple, don’t let anyone tell you otherwise.

Check out my page if you have any questions lifecoachnika.com

How to Start Meditating during COVID-19 Lock Down

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Lock down – also known as the best time to start meditating. The induced anxiety of not knowing how this will turn out, how this will affect you, if your job is stable and and and – the thoughts and fears induced by this new situation don’t even being to cover the amount of anxiety we have toward the fear of the virus itself. Its hard to cope, and some of us find ourselves not being able to stop talking about it. You may know it by now, or if not, the best way to calm your mind is through meditation.

The idea of meditation is to focus your mind on either a particular thing like the breath, on a particular thought – like loving & kindness. Which does mean, not focusing on any Covid-19 thoughts. This may seem hard and might require some energy, but its a first and healthy step in the right direction. All your thoughts on this topic won’t get you anywhere but digging yourself more and more into your own anxiety. You need to be forced to step out. Here is a simple and easy way to do it, and a great introduction into a meditation:

Sit, stand, walk, whichever is most comfortable but make sure you are alone in your space.

Count each breath in, count each breath out. Do it till you get to 10. If you feel you need more, do it again.

That’s it! You have just meditated! If you lose count, that is ok, just start again and make sure you get to 10.

It’s easier than riding a bike and will benefit your mental health and your happiness. Aim to do it once a day. I usually do it while brushing my teeth or while waiting for my work computer to start up. But if you can’t, just doing it once is already more than never.

If you get bored of doing this, the next level up you can start to focus on where you feel the breath the most. You will notice this changes, sometimes it will be your nose, other times your stomach, other times your guts. The short check in with your body will move your focus away from being stuck in your head, to settle your focus in your body. It not only helps you, but you will notice how much easier it is to deal with matters and the people around you. You will be happier, just by counting your breaths. I dare you to try it.

man wearing sunglasses meditating in front of a city skyline

More of such tips & posts are on my site lifecoachnika.com

‘No Money Mo Problems’ – How to Deal With Financial Stress

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It’s no secret financial problems are on the rise;  if businesses aren’t shutting down they’ll be laying off to keep them afloat.  Not to mention, the IRS being backed up forcing you to wait on stimulus checks, tax returns, even receiving state unemployment becomes an impossible task.  I myself am a bartender, this uncertainty of income has been looming over me since day one of shut down.  With the downtime I’ve been forced into I’ve come up with a few tricks I’d like to share to help compartmentalize and deal with this nightmarish stress.

Roll With the Punches

If you’re part of the population that’s been laid off or your business has closed you’ve probably had to apply for unemployment, grants, or loans. These are never a certain answer to our financial problems, they may fall through or deny you all together. That waiting period to find out if you qualify for any of these support systems can hellish. Instinctually you tell yourself that you’ll be accepted and the money will be coming any day now, though in the back of your mind, the “what if” factor lingers. Suppressing the “what if” factor can only make stress levels raise in negative ways. Analyzing and accepting the “what if” can be tough but healthy. Let’s say there is no money coming your way whatsoever. What ever is in your savings is all you have, it may not even be enough to cover your next mortgage or rent bill. This would panic any ordinary person, if you grasp the worst case scenario and accept it you won’t be caught off guard, you’ll be mentally prepared for it and know how to “roll with the punches”. 

You Only Have Two Hands

When I first started behind the bar, I could get flustered pretty quickly. When it got busy all eyes were on you, people impatiently waiting for drinks, food, or a check, as well as finding time to clean and restock. That can be a bit overwhelming when you have three rows of people across the bar. My mentor taught me a saying that helped me keep my head straight, “you only have two hands.”  I can’t tell you how many times I repeat that saying to myself on and off the job. So simple, for some reason it actually made the job a lot more enjoyable and me a better worker. If you’re doing everything in your power and are able to show what you’ve done, through applications, communications, or anything regarding your efforts dealing with financial support. If that’s the case, you shouldn’t have anything to worry about when you deal with the banks or landlords. They are in the same world we’re living in right now there’s only so much in our power. More than likely this sky rocketing real estate market might finally come  down to an affordable margin after all of this.

Enjoy The Little Things

Now that you’ve stopped panicking since the last paragraph you have a bit more time on your hands. This whole quarantine business has us sucking in a lot of recycled air, meanwhile outside the pollution levels are at an all-time low. Try going for a small 30 minutes to an hour walk, by yourself, without your phone (unless you live in a bad neighborhood). Really take your time, don’t have a destination in mind, just wander, explore, ding dong ditch a house, people watch, enjoy the clean air, take that extra second to enjoy how calm everything is for once. This quarantine can be just as much of a blessing as it is an inconvenience. Now more than ever we can really “enjoy the little things”. When you’re home cooking dinner or meal prepping throw on some tunes. At some point your jam will come on, drop whatever you’re doing and dance your ass off, that’s right, go full on Risky Business or if you got the right tights and leggings you can have yourself a nice Flashdance moment. Maybe build an awesome pillow/blanket fort, camp out in the backyard, teach your dog how to fetch you a beer from the fridge, more than anything its okay to be happy right now.
Everything is TemporaryHowever the outcome of any situation may be, it’s good to remember “you’re still alive” if you’re still breathing you’ll be just fine. Things can only get so bad and when they do it won’t last, literally “everything is temporary.” I hope this came to some use, thanks for reading. 

Happy Trails.

sunset on Hawaii beach

The Importance of Meditation in These Trying Times

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It’s a scary time to be alive right now, as the coronavirus continues to spread across the globe. With bad news coming in almost on a regular basis (and with no way to release that frustration due to social distancing), it’s easy to let the stress and anxiety compound. This makes meditation all the more crucial in these trying times, particularly as a way to take care of your mental health and help you survive what is shaping up to be the new normal for the foreseeable future. 

Helping yourself to help others

While it’s important to be kind to one another and look out for our neighbors as much as possible, it’s equally important to extend that kindness to ourselves.

Meditation may seem like a small act in the face of everything else that’s going on, but taking care of yourself in this way can also provide you with a community of people who are also trying their best to keep calm amidst the chaos. This is why pop star Lizzo streamed a live meditation on Instagram a few days ago in lieu of her cancelled show. Her meditation session focused on helping people clear their minds in order to see the ways that they can help — “the one thing we will always have is togetherness,” she reminded her viewers. 

Indeed, clearing your mind through meditation is crucial to help you sift through all the noise and see how you can incite positive change into your community. At the very least, it’s a lot better than refreshing your phone every other minute or so out of fear. 

Making your practice sustainable

Since the madness won’t come to an end any time soon, it’s important to really make an effort to incorporate meditation as part of your daily routine. Our post entitled ‘4 Misconceptions About Meditation’ emphasizes that you can move around, sit comfortably, and even grab a drink of water while you meditate — what’s important is that you really focus on taking that time out for yourself. 

 If you’re someone who prefers to sweat it out when you’re stressed, meditation should be a very important part of recovery. While many people will turn to exercise as a way to de-stress, Parsley Health suggests that to beat brain fog exercise should also be accompanied with active tune-ins to provide your body that much-needed balance. Overworking your body may end up making you even more frazzled and exhausted in the long run. It’s especially important to listen to your body and give it the TLC it needs.

It’s also good to know that your body can benefit from a meditation break faster than you realize. As more and more people are looking to adopt remote work, business coach Shannon Houde highlights that sometimes having a three-minute reset is all you need to power through the rest of your day. 

As mentioned at the beginning of the article, stressing yourself out and panicking won’t do you and your community any favors. The chaos all around us is something we have to take as a given; the question is, how will we deal with it? While we’re all figuring out how to adjust to what might be the new normal (at least for now), meditation can help give you that clear headspace that you sorely need. 

woman meditating with eyes closed and hand over heart

Tune in, and listen…to podcasts.

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As of late, there are may of us finding some extra time on our hands. For some it is welcomed, for others it brings a whole new slew of problems and anxiety. The whole world is in unchartered territory right now. Many cities, states, and countries are calling for action they have never called on before. That leaves a lot of questions, little answers, and an overall state of confusion and uncertainty. We are being showered with new information nearly hour by hour it seems, on every platform. I receive phone calls from friends and family that all seem to begin with what the newest development is. It simply seems that we cannot get away from this right now. Though, I do not think we should turn a blind eye, or deaf ear, we do need to be able to disconnect from the fear and sadness that lurks on every screen.

Being newly unemployed, I have been taking this self-isolation to spend more time with myself, amongst my dogs and partner. I have been sitting in the silence and trying to enjoy that, reading, studying for CEUs, etc. But, being a highly social and active person, it can be hard not seeing and interacting with friends, and for the most part being stuck to the confines of your own home. I also teach group exercise classes and yoga. Showing up to those classes is what too keeps myself accountable and my body moving. I am used to having dozens of conversations a day with many different people. With that number being drastically cut down, I have turned to my podcasts to fill that void of conversation (yes, sometimes I talk back as if I am involved in the conversation). I have been into podcasts for years now, mostly on long drives, or, when I had solo jobs, such as house cleaning, however, now I am able to appreciate them in a different way, and fully listen to them as I sit in the space I have created for myself. I can be one hundred percent tuned in, not distracted by the work task at hand. No interruptions, just fully engaged listening. Being a personal trainer and yoga teacher, a majority of the podcasts I am attracted to are ones that revolve around health and wellness discussion. Some dive deep into the scientific realm of a topic, while others seem to simply be conversations between friends. They all leave me feeling as if I have learned something after I have listened. Whether it be a new term, new idea, or new way to look within myself. From doctors to enthusiasts, these hosts offer a myriad of episodes. You are sure to find one that speaks to you.

Suggested podcasts:

Meathead Hippie: Emily Schromm is a personal trainer, Nutritional Therapy Practitioner, entrepreneur and a meathead hippie. Emily has competed in and coached CrossFit, developed 5 companies, and many know her from her MTV days in the Real World and the Real World Challenge. Though Emily loves to go hard in the gym, in the recent years she began diving deeper into what was going on in her body from the inside out. Learning more about gut health with nutritional and herbal remedies, and slowing down due to adrenal dysfunction, Emily has gone on to teach others how to begin to heal themselves. This self proclaimed meathead still loves her deadlifts (she owns a gym in Denver), but she can also tell when her Chakras are unbalanced and how to tune in to her own body and realign. Her guests range from competitive powerlifters to shamanic practitioners. This podcast is the perfect mix of fitness and mindfulness.

The Natural State: Dr. Anthony Gustin is the founder and CEO of Perfect Keto and Equip foods. With a doctorate in Chiropractic and a MS in Exercise and Sport Science, Dr. Anthony took research into his own hands by applying all his fundamental science education to the food he was eating and the way he was exercising to discover what finally worked for him. In this podcast he interviews health and nutrition influencers and industry experts covering an array of complex ideas and topics, put in easy to understand terms.    

Listen to Your Body Podcast (previously Harder to Kill Radio): Steph Gaudreau is a certified strength coach, intuitive eating counselor, and Nutritional Therapy Practitioner. This is weekly podcast with a mix of industry expert interviews and solo podcasts exploring mind, body, and soul health to help you learn to LISTEN to your body and move more intuitively.

The NASM-CPT Podcast: Rick Richey hosts this podcast through the National Academy of Sports Medicine talking all things personal trainer related. The most recent episode offers insight onto how to bring your business online.

This is Joy & Claire (previously Girls Gone WOD): Joy Parrish and Claire Koch started Girls Gone WOD in 2013 and in 2020 rebranded to This Is Joy & Claire. While they still may talk about WOD’s, this podcast brings lightness, humor, and honesty in topics from mental health to overall wellness, marriage, and parenting. This podcast is like sitting with your friends having a conversation about whatever you may be feeling!

Higher Conversations Podcast: Kellee Rich – The Yogi Poet, explores the different states of mind and being with guest interviews, solo-casts, and storytelling. Kellee is a Tahoe local teaching at a handful of studios in the Truckee/Tahoe area, and now bringing us her insight for tapping into the subtle and physical bodies and layers of consciousness. Kellee’s love and light radiates as she invites to listen to, and have, Higher Conversations, with others and ourselves.

A couple of other podcasts I like to listen to are: Broken Brain Podcast with Dhru Purohit, Found My Fitness with Dr. Rhona Patrick, and the famous, Joe Rogan Experience with Joe Rogan. Some of these shows take a little sifting to find an episode that can keep your attention as they can tend to be longer or more scientific, but I recommend looking through the archives and starting with one that really screams “you need to hear this”.  Find the time and place to let yourself simply listen and, hopefully, learn.

All of these podcasts can be found on iTunes and other podcast platforms such as Stitcher and Spotify.

Childs pose on standup paddle board in a lake with island in the background
Away from all of the noise to listen.

Conquering The Obstacles To Success!

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man jumping up crumbling steps

As we migrate on our voyage to tackling our goals and life accomplishments–it’s only normal that fear arises in the midst of an unforeseen obstacles. Anyone that is on a mission can testify just how crippling fear can be; which can damper our progress and bring our momentum to a halt–resulting in destitution and lack of confidence. Most of us can attest to fearing the unknown the ramifications of the possible failure we’re almost guaranteed to experience. But, let’s take a moment to understand what we’re actually fearing, and what if I were to tell you that there a way to conquer the obstacles to your success?  

In the beginning, we come up with our ideas and visions for the week, month, year, and from there we determine if our goals are short term or long term, high or low priority. The truth of the matter is, we all go about accomplishing our goals differently. Some of us research every aspect and understand the many components of our goal–this is to familiarize ourselves with the mission. Meanwhile, others of us may write it down or create vision boards, etc. With all of our plans and ideas we forget to become specific with how we achieve those goals.  

For instance, when a runner decides that they want to run a marathon, they don’t just show up to the marathon and run. To complete a marathon successfully, one must first condition themselves. Specifically, they work out every day, train their body to endure the distance, learn how to work through pain, learn how to listen to the body, and when to slow down. Thus, marathon runners make it look easy, and that’s only because they’ve done their homework and prepared.  

How do I create a solid strategy?  

“Willpower by itself is not enough. If we want to achieve lasting change, we must have an effective strategy.” – Tony Robbins 

When executing any plan it’s helpful to plan all the way until the end. As we’re planning it’s important to take our time, because this gives us time to truly contemplate every move and countermove. Therefore, every countermove prepares us for possible failure (outcomes).  

Why do I need to prepare for failure?  

Understand me when I say this: desiring to achieve your goals with optimism and positivity is very noble, but every plan has set backs and parts of your plan will fail. Let’s get comfortable with that idea now, because the sooner we can come to terms with this–the sooner we can have a strategy for any and all outcomes. As a result, when we fail, we won’t fear it, we’ll be prepared for whatever comes our way, and this is how we learn to expand ourselves.  

Why would Anyone expect failure? Shouldn’t I expect success?  

I would like to dispel a myth about failure–It’s not negative in nature. Failure is a learning opportunity to gauge to see where your strategy is measuring up or not. Of course, it’s healthy to expect success. However, we must always be ready and open for our plans to hit the wall and fall apart. Any successful person will gladly admit that it typically doesn’t work the first go around and that’s where we define our character.  

I implore you to observe billionaire, tv show host, producer, and actress Oprah Winfrey. When Winfrey created the OWN network the ratings were terrible–in the beginning. The media dragged her name through the mud, and she ended up having to restructure the television programming and go back to the drawing board several times–until she found the correct formula.  

The correct formula ended up being drama series specifically for African American audiences–thanks to the help of Tyler Perry. Winfrey did however keep her original “Super Soul Sundays” which is aimed at the spiritual seeker who enjoyed her interviews about spirituality and enlightenment. 

As a result, the Oprah Winfrey Network has made serious strides since its inception and continues to go above and beyond the media speculation and gossip. Failure has been a major part of Oprah Winfrey’s network, but she has proven that failure happens and when it does, we can pick ourselves up.  

What Can I expect After I create a solid Strategy?  

After we’ve created and begin to execute a solid strategy, we can now take BOLD action with confidence and strong will power. We will be more assured of our actions, because we’ve already done the ground work. Naturally we’ll follow our instinct and we’ll see the holes in our plans early on, and this is solely due to you being highly critical of our strategy.  

As expressed, overcoming the challenges and road blocks to our success can create uncertainty. We’ve established that creating plans without a strong strategy won’t garner the best results of our effort, and if we’re willing to have the courage to brave our failures and learn from them–our lives can ultimately be transformed. 

The Aftermath…  

In an article from Psychology Today written by Dr. Theo Tsaousides, PH.D. concludes that never pursuing our goals means not giving them a chance to materialize. The fear of failure keeps you safe, but it keeps you small. Tsaousides states that avoiding the pursuit doesn’t allow you to try new things, expose you to different scenarios, and it doesn’t expand you–allowing you to see what you’re capable of. Tsaousides believes that we if we’re able to identify our fears to failure–we can most definitely overcome them. It’s far better to fail miserably than hiding from the possibilities.  

Find out more about upping your game by reading the benefits of having a Namafit professional profile

Three ways to be more mindful during the day

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Most of us are running around every day – some even literally. One of the hardest parts of being mindful is not that just our mind is full of thoughts, racing up and down a mental to do list, bringing up worries (that most of the time we don’t know where they came from) and sometimes really random thoughts (so random we don’t know what to do with them). But also life seems to be getting more and more hectic. Not just internal thoughts and feelings can get too much, but also external triggers. Work, phone, email, cars – the pace gets faster and faster and we are expected to change along with it. Finding time to meditate even once a day is a real achievement.

The faster everything is around us and inside of us, the better it is for us to be more mindful so we can see and hear through all the noise and actually get clarity on what’s really important. So how do we do that without it being just another task on our to-do list? How do we become mindful without it even becoming too much?

Here are three tips I have to slip in some mindfulness during the day:

  1. Washing Your Hands

It’s generally something you should do a couple of times a day so might as well use the occasion to be a little mindful. For example – and easy way is just to ask yourself: How does the water feel? Or you can walk yourself through the process – talk about each thing you are doing. For example “Now I turn on the tap – the water feels cool – my hands are wet, it feels nice”. The goal is just to spend a moment in the moment. It will stop your mind from racing, force you to take a break from all the running thoughts. It will calm the mind even for just a second.

  1. Waiting for Transport

If you are a public commuter – there is bound to be a time where you will wait. If it’s to cross the road, or waiting for the bus, while you wait stop and ask yourself “How am I?”. And then ask yourself: “But really, how am I?”. Get to the core – don’t stop at “fine” or “good”, force yourself to actually say a full sentence. “I am good because I slept well” or “I feel fine but I seem a little anxious”. You don’t have to explain why you feel a certain way. The goal is to touch base with your feelings. Even if you aren’t a public commuter – I bet there are times where you wait for the elevator, or people to enter in the building before you, any chance you notice yourself reaching for your phone – just check in. It will literally take you a bare millisecond and cost you nothing. The gains though, are getting in touch with your current state so you can function better.

  1. While Walking

At least once a day, when walking to the fridge or walking to the bathroom, you will find yourself in some sort of motion. Tell yourself every time you find yourself going somewhere, to count your breaths in and out till you get to 6. If you want, take it to 8 or 10. Whichever works best for you. Take a deep breath in count 1, take a breath out count 2, and so on. You’ll notice yourself become more conscious of your breathing but also instantly become more calm. Side effect may be your shoulders dropping, and tension leaving your body. It’s a simple trick to get an aligned mind and body.

You don’t have to do the items in that combination. You can ask yourself how are you while washing your hands, or be more mindful of what it is like to sip a cup of coffee. Goal is to find what works for you, so these strategies become a part of your unique routine. It should come easy. Do what you can and it doesn’t have to be every day or every time you do it. Just once is better than never. The bare minimum is already a huge step in the right direction.

For more tips – follow my blog nikafiguringitout.wordpress.com

Mindfulness meditation facilitator jobs around the country are frequently posted on Namafit.com. Create your professional profile to make sure you get notified when a job is posted near you.

woman walking in green countryside

Guided meditation: The Safe House

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Everyone wants to have a sense that they can be safe. Secure. Protected. They want a place where they can unwind and completely relax. Exhale the day away. At times though, the events of the day, the hustle, the bustle, the conflict, the fortitude, the commute, can rob us of our joy, our sense of safety in the present moment. We have all been affected somehow by current events. The number one thing we take for granted, rely on, our health, is threatened in some way, and as a result we must compromise everything- our connection to each other, our community, even our routines. Today, Monday morning, March 16, 2020, you could not rely on that traffic to the office. Or the appointments you made last week. For most of us, that didn’t happen, and we got, what we claim we always wanted-to stay home. 

Since staying home does not feel like a reward but a grounding, a punishment almost. We are not allowed to do our jobs the way we are accustomed to doing them. This is new. Unprecedented. What is wonderful about the mind is that the imagination resides within it. A child with a vivid imagination is able to dream themselves out of stressful situations. It is why the children are the strongest of us all. There is no limit to it. When we use it, it opens the door to not only increased awareness to what, we, ourselves like to dream but the enjoyment of the moment that you are completely or presently in. It is now, always. Now. So, now, I would like to invite you all to imagine you are standing on top of a mountain. Look up at the sky. What time of day is it? What do you see? What are the shape of the clouds, if there are any? And anything else you can think of. Now slowly lower your chin and look straight ahead of you? Where are you? The forest, the desert? By the sea? Take in the sight before you. When you look further down you notice a path winding down your mountain. Take a step and begin to follow it. Take in everything you hear as you step one foot in front of the other. Can you hear any animals, birds? Insects? A little farther up ahead you see a small animal walking down the path. There is something about it that attracts your attention. Your chief desire is to follow it. 

forest by a hill with snow

The path winds deeper down the side of the mountain. You put a little pep in your step to keep up with the tiny creature shuffling in front of you. No matter where you are, the surrounding area begins to change, feeling more familiar. Scents you remember from when you were young creep up into your nostrils. Or a voice, in the distance, of someone you love. You’ve been mindlessly following the animal up until now and then you realize it is bringing you to a house nearby. In a few steps it begins to come into view. Pause and take in the view before you. What does it look like? What is it made out of? Is it well kept? Take a few steps closer. Reach into your pocket and pull out a key. Twirl it around in your hands for a moment. What is the design of the key? What metal is it made from? Is it on a chain or tether of some kind? Look toward the house again and walk up to the front door. How to you feel? This is your house. Use your key to open the door. 

No one knows about this place but you. This house has been waiting for you to let a little light in. You are safe here. Everything you see you have put there, with your imagination. Fancy that? What do you see? Take a few moments to notice what the room you are in looks like. Go over and sit down somewhere, if there is a place to sit. Look around. Pick a comfortable spot to relax. Your favorite section of the room. The light is perfect. Take a few moments to notice your breath. The room is just as you like it to be. You are in complete and total comfort. Breathe in. And out. One more time, in, and out. 

You hear a small rustling somewhere in the room and remember the tiny creature who led you to your humble abode. It is eager and wants to be near you. Look next to you to find it has been there with you the entire time. It begs to be picked up. Since it is so adorable you have no problem doing this, and with joy you gently hug it to your heart. It lets out an exclamation of glee. You notice in its eyes that it wants to tell you something. It gently whispers in your ear. Take a moment to really listen with your heart to what your teeny friend is trying to tell you. What does it say? After you’ve heard it the animal jumps off of your lap and scurries toward the door. You take this as a sign that it is time to leave. Gently rise from our seat and begin to walk towards the door. How do you feel? What, again, did you just hear the animal whisper to you? As you take in the sight of your safe house, open the door, and know you may return whenever you please, when you are alone, in your time of need. Look back out the front door, step out and close the door behind you. 

See the path back up the mountain in front of you, as inviting now as it was the first time you saw it, for now you have memories to bring back with you. The animal is eager to make the journey with you. You follow it the way you came. Take in your surroundings once again. How much time has passed, if any? How does the sky seem to you now? What is the temperature where you are? Are there many trees or wide open spaces? As you walk back up the mountain with the greatest of ease, you notice that, somehow you have lost track of your animal, but that’s alright, you remember where you are going and each step seems lighter than the last. You make it to the top effortlessly. Take another look around at the landscape before you, opening your arms wide, feeling the energy of the place, the lightness, the power of it. Notice the breeze, the smells and sounds. Notice any sensations in the body or any thoughts racing through the mind. This is a magical place. It is yours, and it is of you and with you at all times, ready to be visited whenever you need to feel safe, and home.

snow covered ground and sunlight
river running by forest and hill

7 Benefits of Meditation During Pregnancy

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Pregnancy can be an anxious time for parents-to-be, especially for first timers. Even if you already have children, a new baby adds on loads of work. Worry, stress, and mood swings are all common and normal, but wouldn’t you want to relieve some of this anxiety? One important aspect for a smooth pregnancy is the ability to let go and release, in both a physical and mental sense. Remaining confident in your body and allowing fear to dissipate also calls for a more desired labor process. Meditation can help starting day one of your pregnancy and if you are a regular practitioner before that, then good for you! Even if you are near term or post-partum, it will only assist in whatever situation you may be experiencing. Listed below are some the benefits you will reap from taking some quiet time for your body, mind and growing child.

meditation while pregnant

1. Release fear, anxiety and stress

Even if you aren’t pregnant, this is a good reason to meditate. Over time, a consistent meditation practice helps quiet the mind and reduce stress. These pent-up emotions are known to prolong labor which in turn will affect your mood and stamina during delivery. It’s perfectly normal to feel scared and burdened, but it doesn’t hurt to lower the levels of these feelings. The more empowered and confident you feel in your body and mind, the better you will be able to navigate during the labor process in every aspect.

2. Connect to your baby in your changing body

There is literally another person growing inside of you. This applies major changes to your body, but this is also an important time to begin cultivating a bond between you and the magic inside of you. In my opinion, one of the most interesting things during pregnancy is the idea that there is another being with chakras inside of you, meaning you are carrying two sets of chakras. Meditating during this time helps you with aligning to yourself and your growing fetus. Right now, you are one with your child, and the time will come when s/he arrives in a physical form. Taking the time to connect with your baby while s/he is in the womb only calls for a greater connection on the physical plane.

3. Take moments for self-care

Savor this time for yourself now before your bundle of joy arrives. Of course, you will enjoy your child once s/he is out of the womb, but it can be a little more difficult to fit self-care routines and moments of solitude into your schedule.  Most of your time will soon be spent tending to baby as opposed to caring for yourself. While you have this opportunity, meditate to some soothing music or in a quiet space. Soon, your meditations will be accompanied by the background noises of baby cries.

4. Sleep better

Between the physical discomfort and mental struggle, it’s challenging to find adequate rest. Meditating will allow for a better sleep and over time may help with the constant thoughts that keep you up at night. When you take the time to practice quieting the mind, over time this act becomes easier and easier to achieve. The goal is not to entirely dissipate these thoughts, but rather to observe and notice. Eventually you will feel more at ease with whatever is going through your head, thus inducing more relaxation.

5. Help prepare for labor in a positive manner

Labor is not only a physical endurance, but a lot of it is mental. The ability to let go and release plays a huge role in the delivery process. Affirmations are also very helpful in your meditation practice and can be used as tools during the delivery process. When you feel during the contractions there is too much sensation and it seems unbearable, circling back to your deep, intuitive state and repeating affirmations to yourself will allow you to remember that the labor process is temporary and you are fully capable of birthing your child in the way you desire. Some examples of affirmations include, “My body is strong. My body is healthy. I can birth my baby.” It’s always empowering to create your own personal affirmations as well.

6. Lower the risk of postpartum depression

When you have more of a sense of control over your thoughts, this skill tends to translate into everything else you are doing (including childbirth). Although it may be tough at first to meditate, with a consistent practice you will begin seeing results sooner than later. You will realize you are in control of your thoughts and feelings and you have full power in how you deliver and raise your child. Some things are beyond our control, but for the most part how we react plays a big part in the outcome as well. Meditation is a way to come back to center if you may start feeling thoughts of depression and sadness during any point. It is a tool we may use to self-reflect and gain wisdom from our everyday lives.

7. Develop sustainable healthy habits to increase longevity

Like a cascade effect, incorporating one healthy habit leads to another. Meditating does not cost (unless you join a group session at a studio or center where you may need to pay) and doesn’t take much effort. It may seem very difficult at first but understand that this is a process of turning inward and learning more about yourself. No need to take it too seriously and allow yourself to enjoy the process. You’ll find that a clearer mind will encourage you to be more positive in thought and action.

Now that you are aware of some of the benefits of meditating, you may be thinking where do you start? Find an area in your space that is clear of clutter, and preferably quiet. Wear loose comfortable clothing. Sit comfortably on your sitting bones on the floor, or if you are in a chair make sure your feet lie flat on the floor. Maintain a tall spine, allowing your shoulders to relax away from your ears and in line with your hips. Close your eyes and begin to observe your breath. This is a good starting point and can be continued for a minute or two, even up to twenty. There are many different types of meditations so take some time to research and explore. Sit in your own personal space, join a group, download a meditation app or open a guided practice on YouTube. You’ll thank yourself, and your baby will too.

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