Tag: self care

Self-care

What Is Mindfulness

Mindfulness – An Introduction

What is mindfulness?  According to Mindful.org, mindfulness is the basic ability to be fully present and not overly reactive or overwhelmed.  Mindfulness is a simple and powerful tool for self-improvement.  We can improve our ability to be aware and fully present through practice.  There is growing research that shows that when we practice mindfulness we can actually change the physical structure of our brains.

Mindful Meditation

One important part of mindfulness is mindful meditation.  Meditation is not about the absence of thought, but rather it is about being fully present.  It is about realizing the power of our minds to recognize thoughts, self-talk and sensations without reacting negatively to them.  In practicing mindful meditation, we learn to observe and be aware of physical feelings, emotions, and thoughts without judgment.  In meditation we focus on the breath while being fully present in the moment.

How to start?

If you are new to mindfulness and mindful meditation, visit the Mindful.org website for some great information and links to resources and guided meditations.  If you are just beginning meditation, you can start with a body scan meditation.  A body scan meditation helps you to become aware of your body in space and to be in tune with your breathing.  Another basic guided meditation is the Ten MInute Guided Breathing Meditation.  This meditation is quick and easy to try to get you familiar with how to take just a few minutes to be more mindful.  Ten Percent Happier and Calm are also great resources that you can access online or via apps.

Like most things, adding mindfulness to your life is a process.  Keep it simple by exploring some of the resources suggested here.  Mindfulness is something that our bodies and minds can already do.  Through practice we learn how to use mindful practices to improve our physical, emotional and mental health.

 

 

Self-care

20 Day Self Care Challenge Poster

20 Day Self Care Challenge Poster

20 day self care challenge

Download this free 20 day self care challenge poster for free HERE

Take some time to take care of yourself.  This free 20 day self care challenge poster is a great way to get you started on taking some time each day to care for yourself.  Just download and display somewhere that you see often to remind yourself to take a little time for you.  The activities do not need to be completed in order.  Pick what feels right for you for each day.  Some days might be perfect for a little celebration dance, while other days you may really want to go out for a walk, or just sit for a few quiet minutes with a cup of tea.  The point is to listen to your body and pay attention to how you are feeling and give yourself the care you need in that moment.  Download this free 20 day self care challenge poster and give yourself a little love and kindness.

Here are a few ideas for each day:

Take a Walk:  Walking improves fitness, alleviates depression, improves mood, improves circulation and posture, and can reduce your risk of stroke.  Walking can also stimulate creativity and confidence, and reduce anxiety according to a recent NBC news article.  Walk outside if you can with a friend, or alone. Getting outside in nature has its own benefits as well.  If you can’t get outside, try a treadmill or just do a little tour around your home 🙂  Looking for some motivation?  Here are a few walking apps that I like:

Charity Miles

Map My Walk

World Walking

 

Call a Friend:  Not only is this good for your self-care, but can help a friend as well!

Get Outside:  Take a few minutes to get outside in some natural light and air.  Give your tired eyes a break from the screens.  Studies show that time spent outside (especially in greenspace like parks, forests, etc.) has many positive health benefits including reducing blood pressure, anxiety and depression, and increasing focus and overall happiness.

Read a Book:  So many options here!  Personally I like the feel of a paper copy of a book (and it gives my eyes a break from screens), but there’s tons of great kindle and other online reading options.  There’s tons of great self-help, motivational guides, biographies for inspiration, and great fiction books out there for an escape from reality.  Spending a little time reading something that feels good to you is a great activity for self care.

Have a Cup of Tea:  Did you know that some teas can help with cancer, diabetes, cholesterol, heart disease and weight loss?  The antioxidants in green tea  may interfere with the growth of bladder, breast, lung, stomach, pancreatic, and colorectal cancers; prevent clogging of the arteries, burn fat, counteract oxidative stress on the brain, reduce risk of neurological disorders like Alzheimer’s and Parkinson’s diseases, reduce risk of stroke, and improve cholesterol levels.  Black tea may protect our lungs from smoke and reduce risk of stroke.  Chamomile tea is thought to prevent complications from diabetes and may stunt the growth of cancer cells.  

Take a Break if you need it!:  Seriously!  Pay attention to what your body is telling you. Self care is about knowing when you need to take a few minutes for yourself to take care of you!   A break can be whatever you need at the time – lay down and close your eyes for a few minutes, allow yourself a few minutes to watch a favorite show, put off the chores for a few minutes, etc.  Get back to it after you give yourself a little break!

Journal:  According to verywellmind.com some of the benefits of journaling include:  releasing stress, listing things for which you are grateful, clarifying your thoughts and ideas, and problem solving.  Here are a few journals that I really like:

Pretty basic journal

Let that Sh*t Go

The One Minute Gratitude Journal

Eat Some Chocolate:  1)  If you really want the chocolate – just have some!  A little of course:)  There are actually some reported health benefits of chocolate, and the darker the chocolate, the more healthy it reportedly is.  Chocolate is believed to contain antioxidants, and may lower cholesterol and prevent memory decline.

Take a Social Media Break:  Yes, social media can be helpful for keeping connected with friends, but it can also be hurtful.  Have you seen The Social Dilemma on Netflix?  If not, it is certainly worth a look.  Spend a little time being social with those in your immediate environment.  It is good for your self care and those you love.

Treat Yourself:  You deserve to treat yourself once in a while.  What does that look like for you?  Treat yourself to an ice cream, or fancy coffee.  Buying yourself that new shirt you have been eyeing, or get your nails done.  Take a walk by yourself at the beach or go for a long drive listening to your favorite playlist.  Whatever it is, allow yourself a little treat once in a while.