tag:blogger.com,1999:blog-28767282255268083712024-03-14T01:57:52.522-07:00Wellness 4 Your LifeAn inclusive perspective on health and wellness!Unknownnoreply@blogger.comBlogger115125tag:blogger.com,1999:blog-2876728225526808371.post-62984749336205393672017-01-17T09:22:00.004-08:002017-01-17T09:27:36.508-08:00Getting Focused, with Intention<div class="separator" style="clear: both; text-align: center;">
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<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">Focus isn't about tuning out distractions, it's about engaging in the object or activity of your intent. When you get there, the distractions soften or lose focus, as in the photo. They are still there, but your mind is not attending clearly to them. In yoga, we call this Drishti. It is the intention of the practice.</span><br />
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<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">How does it work? If you set an intention to get healthy, where is your focus? Is it on what you can not eat? Or, is it focused on the delicious freshness, texture, color, of what you are eating and what you can eat? We focus on the wrong thing! </span><br />
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<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">When trying to make improvements in our lives, we are stuck on the negative - what I don't like about this new habit, what isn't going well, what doesn't work, what I'm not good at. The brain is good at this stuff! We have to be purposeful and intentional about training the brain toward the positive, the healthy, the new. It will hold on tightly to the old ways, because patterns are what it does best. It will hold on to the cheapest, easiest rewards (like fatty chips and sweet donuts). But, you can train it, with focus and intent, to like the healthy stuff!</span><br />
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<span style="background-color: white; color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif; font-size: 14px;">Here are some ways:</span><br />
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<span style="color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px;">1. Pick one sense. Smell, sight, sound? Then, settle comfortably into a position where you can fully be absorbed by that sense. Examples are to lie down with aromatherapy oils in a diffuser or carefully placed just under your nose. Another is to sit back with music playing. Or, try lighting a candle and watching the flame intently. Every time your mind thinks about something else or engages in some other sense (AND IT WILL!) just settle back into your chosen sense. This can be done with taste and touch as well.</span></span><br />
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<span style="color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px;">2. Wear a rubber band or watch on one wrist. Get specific about the negative thought pattern you want to change. Remember, you have to train your mind to pay attention to what you now want and not what you are changing away from. Let's say you intend to be more positive about how you think about yourself. Every time you think a negative thought about yourself, change the wrist you are wearing the watch or band on and say a positive thought about yourself. Your first goal will be to get through a day without the negative thought. Then, expand that to a week, then a month.</span></span><br />
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<span style="color: #1d2129; font-family: "helvetica neue" , "helvetica" , "arial" , sans-serif;"><span style="background-color: white; font-size: 14px;">Remember, your brain is a patterned entity. Your conscious thoughts are not in charge, the trained patterns located in the unconscious part of the brain are really what's in charge of most of what we do and think all day. You have to train your brain to focus on new patterns with intention and purpose!</span></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-58326206146430687792016-11-22T08:53:00.001-08:002016-11-22T11:44:27.608-08:00How Does Gratitude Heal? Here are 7 Ways...<div class="separator" style="clear: both; text-align: center;">
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It's everywhere right now - <u>be grateful</u>! It might be overused, but the reason for the ubiquitousness of a simple practice such as gratitude is that there is research behind it. So, pay attention! Also, if you are just plain sick of the word gratitude, then use something else - awesome, love, happy, good, great, connected, etc. If you are a regular reader, then we have talked about this before, but if not or you need a refresher, listen up: the brain is super good at negativity! Super good. It is an evolutionary thing - the brain thinks its job is survival. And, it is. However, the job description in the past century has changed, No longer need to look out for the dangers of the wilderness, do we? And, I hate to be critical, but the brain's evolutionary abilities are really, really, slow. So, it is paying attention to a whole lot of scary, negative stuff and that stuff is really not helping us live healthier and longer.<br />
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What that means is that if you have negativity swirling around up there most of the time - critical thoughts, judgement, patterns of detrimental thinking, (need I go on?), then you need to retrain your brain toward positivity. Your brain is up there paying attention to what sucks about your day and it is getting better and better at it each day, because you are literally practicing negativity. Again, if you read my blog often, you know this: the brain gets better at whatever it is you practice and do. The more you do it, the better the brain gets at it. A gratitude practice is training the brain to get better at paying attention to and thinking about the good stuff. <br />
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So, let's get started:<br />
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<b>Breathe:</b> Lie on a roller, as in the photo. If you don't have a roller, you can roll up an extra yoga mat or a <br />
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blanket, or some pillows and create a position like in the photo. Knees are together and feet are wider than the hips. This position relaxes the hip area and the psoas muscle. Let you arms rest with your palms up. Inhale and fill the chest with the breath. Exhale and relax into the shoulder blades - opening the front of the body. This is one of those exercises I call an "anti-slumper." Good for breathing, good for posture, good for feeling more positive. Slumping actually makes us feel less positive. Try it. Slump, then stand tall and see how each feels.<br />
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<b>Meditate:</b> You can do this meditation in the above position or any comfortable position. I think it is a great meditation to do right before sleep, while lying in bed. We often lie in bed thinking of things we regret about the day or all of the things we have to do the following day. How about going to bed with a positive mindset? First off, you have to decide: Is this a gratitude practice? Or, maybe it is about love or happiness or something else. Bring to mind something or some things or someone that makes you feel the feeling. Play it like a movie in your mind. Let the feeling grow and stay with it as long as you like. Your mind will wander, maybe even get critical. Don't react, don't get frustrated, just come back to your movie, come back to your feeling of gratitude (or other). If it is before bed, you will fall asleep to positive thoughts!<br />
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<b>Relax:</b> Progressive relaxation is the most common method of relaxation. It is easy to do and requires no guidance, but if you really want to be guided or get a better idea of what it is, here is a <a href="https://www.youtube.com/watch?v=HyauYKLdWfE&t=2s" target="_blank">video</a>. Lie down and go through each part of your body, either toes up or head down and make sure each part is relaxed. You could tighten and release the muscles in each area or just give them a shake or a wiggle to relax. Inhale to tighten, exhale to release. In this version, however, add gratitude or appreciation. Say, "I am grateful" for each area of the body. And <i><b>be</b></i> grateful! Might seem weird to send gratitude to your toes, but I guarantee, if you hurt your toe or lose your toe, it will not be pleasant. So, let's not take anything for granted!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97mS4eNcZoMYCkpu8Ssr5dDyVyIDVSYcVcF1QZ1XVi-tNykrlFD7t-155HfsgIYIgIVPLks1TU0Vmy2eBUFc2CfDTn4fXU_L3GaNQ3mZOLocRx7QkcU9L04BlQy-aBjp9ZszbRi1Pbrpp/s1600/gratitude.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="157" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh97mS4eNcZoMYCkpu8Ssr5dDyVyIDVSYcVcF1QZ1XVi-tNykrlFD7t-155HfsgIYIgIVPLks1TU0Vmy2eBUFc2CfDTn4fXU_L3GaNQ3mZOLocRx7QkcU9L04BlQy-aBjp9ZszbRi1Pbrpp/s320/gratitude.jpg" width="320" /></a><b>Cognitive Behavior Therapy: </b> Cognitive therapies are all about changing your thinking. I already covered the need for the change and how the brain does that negative thing above. Moving on..... get a journal or some paper for this exercise. The reason is that writing is a whole different part of the brain than thinking or talking. Writing is the motor part of the brain, If we get multiple areas of the brain involved in a practice, it sticks! So, daily get out your journal or your paper and write down what you are grateful for (see photo). Or, write "this is what I loved about today..." Or, "What was amazing today?" Or, "What went well today?" Your question, your words, your focus - just make it positive! Could be one thing or 20 things, just write.<br />
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<b>Power Pose:</b> Warrior I pose is a favorite pose of mine and this photo by Candace is full of great cues to get it right. Hold your hands at your heart to feel gratitude expand with the power of the pose!<br />
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<b>Affirmation:</b> You gotta do it. People feel awkward, silly, and even resistant to affirmations. Really? If you can't affirm yourself, then you will be looking around outside yourself for validation and I promise you, that is not the best source. Plus, it is totally exhausting to do so. Write this affirmation down and put it somewhere that you will see <i>regularly</i>. Say it out loud <i>regularly</i>. Look at yourself in the mirror and say it to yourself <i>regularly</i>. Is the <i>regularly</i> part clear? It's important - see above for that whole bit about practice. Choose an affirmation <a href="http://spiritualityhealth.com/articles/14-affirmations-experiencing-gratitude-everyday" target="_blank">from this list</a> or make one up yourself.<br />
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<b>Chant:</b> Ommmmm.... is a very powerful chant for bringing all creatures and beings into a mindset of love and acceptance. This is a variation on Om that makes for more space within, because the tone and the feeling it creates in the body changes as the sound and tone changes. Make Om into 3 syllables or tones: AhhhhhhOhhhhhhMmmmmmmmm.........repeat.<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 18.48px;">Find positivity by practicing the above 7 skills as often as possible. You have to train the mind and body into new patterns! Contact me with comments or questions:</span> <span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 18.48px;"> </span><a href="mailto:tammysytsma@circleofstoneswellness.com" target="_blank">tammysytsma@circleofstoneswellness.com<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 18.48px;"> </span></a><span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; line-height: 18.48px;">OR check out the services on my website for info. about individual sessions and group sessions offered. <a href="https://www.blogger.com/goog_148801262" style="color: #888888; text-decoration: none;"> </a></span><a href="http://circleofstoneswellness.com/" style="background-color: white; color: #888888; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; text-decoration: none;" target="_blank">circleofstoneswellness.com</a><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-82132926146460230542016-11-02T09:34:00.005-07:002016-11-02T09:57:24.169-07:00Feeling Lonely, Unfulfilled in Your Relationships? Ways to Deepen Your Connection to Others In a world of billions, many of us feel lonely. In our own households and work places, surrounded by people, we feel separate and removed. The social part of us is now believed to be an innate, survival mechanism that is incredibly important in mental health and physical health. Yes, it is true that people with good social connections and enough intimacy and support, get sick less. Mainly because it is <br />
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stressful to feel alone. It is stressful to feel like there is no one at your side, supporting you, comforting you, laughing and sharing with you. Stress equates to lower immune system function among many other systems that get turned down when stress hormones are floating around in our bodies. So, it is in our best interests to cultivate stronger connections with others for both physical and mental health reasons. <br />
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While it is true that others in our world can cause feelings that contribute to our feeling lonely and unsupported, loneliness is basically an internal concept that requires internal work and healing. Some of the work might be external, but the internal work is most important for feeling connected to others, because asking for,<i> no</i>, requiring what you need in relationships and being vulnerable emotionally is<i> your</i> job. And, being strong enough to be vulnerable and be strong means you need to start with self. Here's how:<br />
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<b>Breathe: </b> If you visualize someone who is disconnected, alone, standing off as a wallflower in a crowded room, notice the posture. The posture is closed, hunched forward. This kind of posture limits the breath, because the muscles and structures that allow us to breathe are squashed by the closed off posture.<br />
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Try it. Hunch over, breathe as full a breath as possible and exhale it out. Now, sit upright and breathe as full a breath as possible. Much better! Pay attention to your breathing posture throughout the day. Improved breath will link to improved mood, improved mood will link to improved breath and both will mean more confidence and self-assurance! This is your first step in creating the internal change needed for your external connections.<br />
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<b>Meditate:</b> Loving-kindness meditation can take many forms as far as words go. The true Buddhist wording of the script can be intimidating to those not studying Buddhism. However, there are other more secular phrases available as in this example and guide: <a href="https://www.youtube.com/watch?v=77MgkADxcyk" target="_blank">https://www.youtube.com/watch?v=77MgkADxcyk</a> The benefit of choosing this meditation is that it begins with self, before moving on to others. The compassion and love begins with self. If you can create a strong, compassionate connection to self, then moving on to others is less daunting and more genuine. The connections you create with others are real and fulfilling when you begin with self.<br />
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<b>Relax: </b> When you settle in to relax, how about adding some compassion? Lie down comfortably in a relaxed pose. Then, as you relax each area of the body, say, "I love and appreciate this area of my body." If this feels weird, do it anyway! We are very capable of sending messages of disgust, rejection, and displeasure to parts of our bodies. Time to improve on the positive side, with feelings of appreciation and acceptance.<br />
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<b>Cognitive Behavior Therapy:</b> What messages are sending in your mind throughout the day? Are they encouraging you to make connections? Are these messages empowering? Are the messages kind? If the patterns of thought you engage in during the day continue to make you feel lonely and disconnected from others, or make you feel unable to set the boundaries and requirements for more fulfilling relationships, then it is time to change them. <br />
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Think of these discouraging and disempowering thoughts as recordings that have power behind them. Each time one comes up, disempower it by creating good posture, take a good breath (see above) and say a new message/thought. Every time you do this, you begin the process of weakening those recorded thoughts and you change them to healthier thoughts that will help you to create better connections with those around you.<br />
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<b>Power Pose: </b> Goddess pose is a variation on Temple pose. The power of the pose <br />
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is very evident. Start with the legs and add the arms last.<span style="font-family: inherit;"> Your feet</span> are turned out about 45 degrees. Your knees are going to be bent directly over your ankles, so place your feet at a width that feels do-able. Hold your pelvis straight up and down. You do this by tilting the tailbone straight to the floor. Now, lift the low abdominal muscles. This lift feels like what you do when you have to urinate (lovely yoga language, eh?), but you stop the flow of urine and hold. This muscle is your power source! Now. place your hands palms together in front of your heart and slowly open them out to the position pictured, still holding strong in the lower abdominal region. As you hold, add the affirmation given below.<br />
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<b>Affirmation: </b> "I am strongly connected to and compassionate with myself and with others."<br />
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<b>Chant: </b> Use this chant to deepen your connection to all - self and others. "Ham-sa" Pronounced as "Hum-sah" It is not always necessary to say it out loud, but the benefits of sound make it <span style="font-family: inherit;"><span style="font-family: inherit;">worthwhile</span><span style="font-family: "times" , "times new roman" , serif;"> </span>to so.</span><br />
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<span style="font-family: inherit;"><span style="background-color: white; color: #222222; line-height: 18.48px;">Find deeper connections by practicing the above 7 skills as often as possible. You have to train the mind and body into new patterns! Contact me with comments or questions:</span><a href="mailto:tammysytsma@circleofstoneswellness.com" target="_blank"> tammysytsma@circleofstoneswellness.com</a><span style="background-color: white; color: #222222; line-height: 18.48px;"> OR check out the services on my website for info. about individual sessions and group sessions offered. <a href="https://www.blogger.com/goog_148801262"> </a></span><a href="http://circleofstoneswellness.com/" target="_blank">circleofstoneswellness.com</a></span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-674678808114158882016-10-27T07:17:00.003-07:002016-10-27T07:17:54.955-07:00Fully Aware = Fully Happy! Here's How to Use Awareness for Good Mental Health<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilj-7IemnIdxntjBhAvkyt78wAtL3rSC-WeXLV3R2weJhq0QTdn6WVueJNEAHsC2eIuxd6-xhznIC6ijXvQN76sWnOAvS-41cIs9b_2jrxsWblwvuVwRnxyhZHFEtpHxJbhpvJ_OHOLuMC/s1600/ostrich-strategy-700x438.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilj-7IemnIdxntjBhAvkyt78wAtL3rSC-WeXLV3R2weJhq0QTdn6WVueJNEAHsC2eIuxd6-xhznIC6ijXvQN76sWnOAvS-41cIs9b_2jrxsWblwvuVwRnxyhZHFEtpHxJbhpvJ_OHOLuMC/s320/ostrich-strategy-700x438.jpeg" width="320" /></a></div>
Many times when life is difficult, we disconnect, we avoid, we become less aware. Because, difficulties are painful, uncomfortable, and not at all enjoyable. It makes sense. However, the best way for difficult situations and emotions to become easier is <i>not</i> through avoidance. It is by leaning in, fully aware and fully invested. Because so many of us avoid and disconnect, we go through our days completely unaware of many aspects of what is going on in the body and in the mind and in the communication the two are having. We eat, even if we're not hungry. We put things in our bodies, even though they make us feel awful later. We spend time on screens that result in terrible sleep patterns. We walk through the day thirsty and have no idea what that feeling of malaise is caused by. We allow thoughts that are detrimental and exhausting to go through our heads willy nilly with no regulation. And, we stuff emotions deep down and distract ourselves with busy tasks, so they stay down there.<br />
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Avoiding, stuffing, and disconnecting create unhealthy patterns that the brain and the body begin to follow until you feel overwhelmed by poor mental health and/or physical health symptoms and have to face them. This can all be remedied early on with awareness. Leaning in to whatever you are feeling when things are great, when things are neutral and especially when things are difficult, is the best way to regulate the processes of the mind and body AND create more contentment, pleasure and joy in your life.<br />
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<b>1. Breathe:</b> Awareness of the breath is a powerful tool, easily at the ready anytime, anywhere. Think about the unconscious space the breath is usually in - you don't think about it, it just happens. Often that means the breath is shallow. Very few of us unconsciously breathe deep, full breaths. This is a problem, because the deep, full breath is the breath that communicates relaxing and releasing. So, we need to make the breath more conscious. Stop regularly throughout your day and breathe full breaths into the belly, exhaling out long and slow for at least 4 rounds, it takes about 1 minute to do this. Try a minimum of twice a day, but do more, if possible.<br />
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<b>2. Meditate: </b> Meditation is awareness - awareness of the present. Awareness of this moment in time and not the past and not the future. A really lovely and easy way to connect to the present moment is to sit comfortably, relax into the rhythm of the breath, and as you breathe, say these words: "I breathe in present moment, I breathe out this is a wonderful moment." Allow a slight smile to form on your face. This smile is the most relaxing muscular position for the face, but it also signals to the brain to send out a wave of contentment to the body. When your mind wanders off to some future worry or task, some thought or story, some past regret or sorrow, come back to "present moment, wonderful moment."<br />
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<b>3. Relax: </b> Progressive relaxation is a very common exercise that teaches awareness of the tension held in the body. We all have habitual muscle tension - a shoulder that creeps up, shoulder and neck muscles that become hard as rock, low back aches due to tension in hips, etc. We aren't even aware it is there until it is so uncomfortable, it can no longer be ignored. The tension in the body communicates to the brain that something is not ok and the brain communicates to the body to be on alert. Back and forth go these messages and soon it is just a pattern and the question which came first -the thought or the tension no longer matters. This exercise takes us through the muscle groups of the body, creating tension, then releasing it. Try it anytime, but it is especially helpful before sleep. This <a href="https://www.youtube.com/watch?v=HyauYKLdWfE" target="_blank">video guide</a> will take you through just 7 1/2 minutes of the yoga practice Savasana, which commonly uses the progressive relaxation technique.<br />
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<b>4. Cognitive Behavior Therapy:</b> For this exercise, you will need a rubber band, a hair band, or a watch or bracelet that can be easily moved from one wrist to the other. As mentioned earlier, we often go through the day unaware of the thinking patterns that are running around in our minds willy nilly. When we do become aware, we are uncomfortable or even made miserable by their detrimental effects. In an effort to create awareness AND change, we will begin the day with the band on the right wrist. Each time you catch yourself having a negative or unwanted thought, move the band to the other wrist. Target which thoughts you want to be aware of. For example, you might want to be aware of thoughts that are critical of self. When you catch a critical thought, move the band to the other wrist and say something either to oppose the thought or to let go of it. Keep going back and forth whenever you are aware of the negative thinking. Continue for days, weeks, months, until you have eliminated the thought.<br />
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<b>5. Power Pose:</b> Mountain pose does not look like much is going on, but that is what is so important <a href="https://www.yogaoutlet.com/guides/how-to-do-mountain-pose-in-yoga" target="_blank">this guide </a>to be aware of the points in the body that allow for a strong, balanced standing position.<br />
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about it. Just standing is never just standing - we want to stand with strength, balance, and ease. Use <a href="https://www.yogaoutlet.com/guides/how-to-do-mountain-pose-in-yoga" target="_blank">this guide</a> to learn the cues for mountain pose.<br />
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<b>6. Affirm:</b> Since awareness means being present and knowing what is happening right now, we really need to understand why that has power. Yes, it is important to understand and study the past for insight and learning. Yes, it is important to plan for the future to set goals and dream. Being present does not negate these. When you set aside time to look at the past, then look at the past. Don't let thoughts about the past take over when you are in the middle of other tasks. When you set aside time to look at your dreams and set goals, that is the time to let those dreams come to mind, not when you are busy with current activities. The reason is that it makes for poor effort in the present and the present is what actually creates the future. Example, the present is unpleasant. Life just is not what you would like it to be, so you spend time dreaming about the future and ways things could be better. And, you spend time looking back with sadness and regret at the past. Now, you are better at regret and you are better at dreaming. But, you are not better at acting on what needs getting done right now. What you practice, your brain gets better at doing! So, affirm: "All that I desire in my life is created in my actions and thoughts right now. In the present, I create my future and I release my past."<br />
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<b>7. Chant:</b> We all know how to hum, right? Who knew humming was also healing? In today's exercise, hum at various keys. You don't have to know what those keys are, just start low, hum, breathe in, hum a bit higher, breathe in, hum a bit higher, keep going. As you are humming, feel the vibration inside you, where is it? It will change as you change your pitch. You might even find the perfect pitch for your peace of mind!<br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px;">Change your life by practicing the above 7 skills - every day! Contact me with comments or questions: </span><a href="mailto:tammysytsma@circleofstoneswellness.com" style="color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a><span style="font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px;"> OR check out the services on my website - there might be something there perfect for your needs! </span><a href="http://circleofstoneswellness.com/" style="color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;">circleofstoneswellness.com</a></div>
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Tammy is a Licensed Professional Counselor and Certified Yoga Therapist.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-3428358870129722712016-10-21T10:17:00.003-07:002016-10-21T10:29:09.765-07:00Need to Clear Out Old Patterns and Start New? Try These Practices!<div class="separator" style="clear: both; text-align: center;">
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In yoga we talk about Samskara as actions taken to clear out the old and bring in the new. Sometimes we say we want something in our lives to change, but there is actually not space for that to happen. Maybe there needs to be physical space, mental space, emotional space, or all three in order to get something new in place. Think of the goal of getting in better health: make space in the pantry for healthy choices, make space in the schedule for exercise, and make space in your mind for a new routine and a new way of approaching meals, the body, and daily life. That is what a renewal practice is all about. <br />
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The body and the mind are set up to follow patterns. Everything we do in a day is a pattern the mind and the body have been trained to do. Don't take this amazing fact for granted! How hard would it be to brush your teeth if you had to think about every movement, if you had to calculate the aim of the brush getting to your mouth, even all the actions needed to spit? The brain and the body have memories that keep all of this so easy for us. But, these same patterned ways are sometimes detrimental. In these instances it is really hard to change the pattern. The first step, however, is to make space - clear out the old and make space for the new! It is a process. It takes patience and time to retrain the patterns, so be kind, be aware, and be persistent.<br />
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<b>1) Breathe:</b> The breath is always a great tool for change, because the automatic processes of the system are called into conscious thought. In other words, they become less automatic. Use the breath to be aware of the processes you want to bring in and those you want to release. Inhale through the nose, thinking of what you want to bring in as a pattern/habit. Exhale loudly through the mouth "haaaaaa" thinking of what you want to release. For example, "breathing in, I bring in patience and compassion, breathing out, I release frustration and impatience."<br />
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<b>2) Meditate:</b> A great way to make a habit become active is to get the brain ready. Get the pattern set in the brain and your actions and behaviors will then more easily follow. Sports psychologists use this all the time: <a href="http://www.nytimes.com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training.html?_r=0" target="_blank">http://www.nytimes.com/2014/02/23/sports/olympics/olympians-use-imagery-as-mental-training.html?_r=0 </a> The brain changes to accommodate the imagery you create. We will take it further with this meditation. We will use imagery, words, and feelings to change your brain in the direction of your new pattern. In this meditation, you imagine your new way of being. Then, you feel what it would feel like. Then, you create words to match and encourage the feeling. Try it with help from <a href="https://www.youtube.com/watch?v=E58hZe3NCFA" target="_blank">this video</a>.<br />
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<b>3) Relax:</b> Patterns are not just what we think and how the nervous system reacts. We have muscle and structural patterns. We have temperature and other regulation patterns in the body. The brain and the body and all of these systems are continually communicating about these patterned processes. Brain/body communication is just beginning to be an area of research. We don't know a whole lot. But, we do know that the bio-chemicals and neuro-transmitters in the body are doing alot of the communication. We can affect some of these communicators! <br />
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Lie down and get comfortable and decide how you want to feel. Maybe today's pattern has been to run around from one busy task to the next. Maybe you woke up feeling anxious and that anxiety has not left. The communication so far has been cortisol, epinephrine, adrenaline. Choose a new feeling. Think of things, places, people that make you feel what you are choosing to feel. Then, imagine those neuro-transmitters flowing through your body (this really does happen!). Imagine each cell from the tips of your toes to the top of your head feeling this new feeling. You are changing the communicators from cortisol and his friends to maybe a nice mix of serotonin and dopamine or a bit of oxytocin.<br />
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<b>4) Cognitive Behavior Therapy:</b> Thought patterns are really strong. People tend to give up on changing them pretty quickly. We have this deep belief in free will - if I decide to change, I should <br />
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change. If I can't, then it must be that my willpower is not strong enough. This belief makes change incredibly hard. The decision to change is really important, but then the efforts toward actually making the change need to be routine and regular, patient and persistent. Not because you don't have free will, but because the brain and the body need you to train them into the new pattern! It's not just a decision, it's a process. <br />
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Begin by being aware of what you are saying to yourself now. Take one or two negative things you are saying and begin to make the effort to change those to something more encouraging. For example, "I am just _____________ (fill it in) and I will always be _______________" Not helping and not true. You have no idea what you will be in the future, but certainly your actions will follow your thoughts and if your thoughts are saying you will always be ______________, then, yep, you probably will. Change the negative thoughts as often as you catch them in your head throughout the day, Do this for months. Yes, months. That is how long it will take to change the persistent strength of brain patterns. Be patient. Be persistent.<br />
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<b>5) Power Pose:</b> Let's go back to the research on power posing. Yes, there are questions about it's <a href="http://qz.com/804113/the-rise-and-fall-of-power-poses-gave-me-a-firsthand-look-at-the-dangers-of-psychologys-replication-crisis/" target="_blank">efficacy</a>. <span style="font-family: inherit;">I'm willing to wait the researchers out, because Power Posing is so darn easy and takes so little time and </span>because it seems so plausible.<br />
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<span style="font-family: inherit;"> If I want to feel really confident, I tend to wear what makes me feel confident in myself. If I need to feel comfortable, I do the same. Not to mention that the idea of "fake it 'til you make it" is a real thing. Go back to patterns. How you stand reflects how you feel. So, practice </span>standing<span style="font-family: inherit;"> strong, confident or whatever it is you are trying to feel. Do "as if" until you DO.</span><br />
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<b>6) Affirm:</b> Repeat, hang it somewhere easily read, say it out loud to yourself in the mirror (really!), and respond to denials in your thinking with this: "Today I choose to believe in and experience my strong, motivated, and capable Self."<br />
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<b>7) Chant:</b> This chant has a lot of syllables. Syllables that are not familiar to many of those reading. But, it is worth the effort to learn. It is a mantra for new beginnings. Om Vinayakaya Namaha (Om Vee-nah-yah Kah-yah Nah-mah-hah).<br />
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<span style="color: #222222; font-family: "arial" , sans-serif; font-size: 10pt;">Put your practice into place regularly and you'll soon feel that clearing out of old patterns. Then, you have room for those new patterns of thought and behavior. </span><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 10pt;">Contact me at:<a href="mailto:tammysytsma@circleofstoneswellness.com" style="color: #888888; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a> OR check out my website or Facebook page for more information and guidance! <a href="http://circleofstoneswellness.com/" style="color: #888888; text-decoration: none;">circleofstoneswellness.com</a></span><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-59787367114797794512016-10-14T07:40:00.002-07:002016-10-14T07:46:46.501-07:00Get Centered!"Go in and in. Be the space between two cells. The vast, resounding silence in which spirit dwells." <br />
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This is an excerpt from a poem by Danna Faulds. It is hard to explain what it means to be centered. Yes, maybe it is about spirit. Maybe it is about space. The benefit for mental health is that it is certainly a way to be disconnected from the external world and reconnected with the internal. It feels less chaotic, less splintered and more complete, whole. It feels stable, controlled, while at the same time ethereal. In the poem, she uses the words, ecstatic, infinite, essence. Yes, all of those. Want to experience it? Here's how:<br />
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<b>1) Breathe:</b> The breath is a great tool for centering. It is necessary to begin the process of centering. Begin at the tip of your nose. Here you can feel the breath go in, cool and dry. Follow the breath through the nasal passages, down the wind pipe to your center space. Repeat as many times as necessary. Let the breath travel deeper and deeper until you feel connected to your center.<br />
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<b>2) Meditate:</b> The meditation and the breath go together. Once you get to center through the breathing, stay there. Wherever you imagine your center to be, stay there after however many breaths it takes. When your mind wanders away, and it will, bring it back by following the breath inward once again. Then, stay centered, disconnected from the busy-ness of the brain, the noise and activity of the external world.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP8X7EOZpT5a54sWpdMkBbNvZkZgKQaQNsHjoWGilgQaQK8gQh0a4kybQSA9vLGr0tWc50qwL-SHeAff5fF0mK-hcso5VZbOBeZgnu6pB6OoiTySbL77lMxDA_onhotzff3H7-5zQiIp8L/s1600/yoga_savasana+soft+focus.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP8X7EOZpT5a54sWpdMkBbNvZkZgKQaQNsHjoWGilgQaQK8gQh0a4kybQSA9vLGr0tWc50qwL-SHeAff5fF0mK-hcso5VZbOBeZgnu6pB6OoiTySbL77lMxDA_onhotzff3H7-5zQiIp8L/s320/yoga_savasana+soft+focus.jpg" width="320" /></a><b>3) Relax:</b> The relaxation exercise combines the breath and the meditation. Lie down comfortably with arms at your sides - in savasana pose, as in the picture. Now breathe in toward center as <br />
described above and get settled in your center space. Stay there. As you keep your awareness on this spiritual center, let go of your physical awareness. So, your extremities begin to fade from your awareness and the power of center grows and expands, like the core of a bright star. Let that energy radiate outward.<br />
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<b>4) Cognitive Behavior Therapy: </b> We tend to connect strongly to our thoughts. Every thought, no matter how silly it might be, no matter how lacking in reality, has power, just because it is in the mind. We give credence to our thoughts rather than treating them as what they are - patterns, recordings that have been put there. The mind is not a truth creator. It is a pattern maker and follower. If your thoughts are causing you pain, then you need to change the patterns of your thoughts. Practicing the centering meditation, decreases the power of our thoughts. We disconnect from them and place our focus and therefore our power in center. If you practice this exercise regularly, you will gradually find that when a painful thought pops into mind, you can place it aside. Our thoughts should not control us, but we control the thoughts.<br />
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<b>5) Power Pose:</b> The power of temple pose comes from center. In this pose, you need to think of <br />
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internal muscles in the lower abdomen. These muscles are neglected, but incredibly important to structural physical health. Lift the pelvic floor - think of needing to urinate and stop it - that's the muscle. Additionally, get the transversus abdominus involved by pushing the space between the hip bones and lower back toward your tail bone. This strong center space is your strong physical center. Once it is engaged, move your arms - left and stretch, but keep the lower abdominal area strong. Use this strength from now on throughout the day.<br />
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<b>6) Affirmation:</b> Start your day with this affirmation. Write it down and carry it with you as a reminder not to let the<span style="font-family: "times" , "times new roman" , serif;"> storm </span>clouds take over. "When I seek what I think I want and need outside myself, my days are fog and storminess; when I sit in my center, my days are clear and calm."<br />
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<b>7) Chant:</b> The most centering chant is "Om" Say the chant as "Ahhhhhh....ohhhhhhh....mmmmmm" These sounds are very calming and make us feel connected to spirit - to center.<br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="background-color: white; color: #222222; line-height: 18.48px;">Practice the above 7 skills as often as possible to change the patterns of your mind, body, and spirit and support good mental health. Contact me with comments or questions:</span><a href="mailto:tammysytsma@circleofstoneswellness.com" style="background-color: white; color: #888888; line-height: 18.48px; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a><span style="background-color: white; color: #222222; line-height: 18.48px;"> OR check out the services on my website for info. about individual sessions and group sessions offered. </span><a href="http://circleofstoneswellness.com/" style="background-color: white; color: #888888; line-height: 18.48px; text-decoration: none;">circleofstoneswellness.com</a></span><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-33559837082066873612016-10-05T09:28:00.001-07:002016-10-05T09:51:03.082-07:00Feeling Powerless? Your Inner Power is There! 7 Ways to Find Your Inner Power SourceEmpowerment can be a societal and cultural process. But, without personal empowerment, all the cultural and societal efforts we can muster will be meaningless. Feeling personally empowered <br />
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means to have trust and faith in your own abilities to regulate your emotions, choose your reactions to the world around you, and find ways to create the life you want to create for yourself. Personal power creates resiliency. With a sense of personal power and some societal and/or cultural supports in place, success, happiness, and community are possible!<br />
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Empowerment does not mean the kind of dictatorship-like power we often see exemplified in society. This is not real internal power. It is a forced, tyrannical power that benefits no one. Internal power has trust, faith, empathy, and knowledge of self. This, in turn, creates benefit to all. Time to get in touch with your internal power source!<br />
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<b>1) Breathe:</b> The 3 part breath is the best breath for many learning and using self-regulation successfully. In this breath, you first breathe fully into the belly which is also known as belly breathing or diaphragmatic breathing. Then, expand the breath into the lower part of the lungs and then up to the collar bones. The most challenging part is to get used to releasing the breath from the top down - collar bones, rib cage, belly. <span style="background-color: white;">Here is a guide: </span><a href="https://www.youtube.com/watch?v=ohoW8mdi07w&feature=youtu.be" target="_blank">https://www.youtube.com/watch?v=ohoW8mdi07w&feature=youtu.be</a><br />
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<span style="background-color: white;"><b>2) Meditate: </b>Jon Kabat-Zinn included this meditation in his book <u>Wherever You Go There You </u></span><br />
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<u>Are.</u> It is meant to create a sense of inner power. It is a short 5 minutes and once you practice it for - 5-7 days, you can then invoke the feeling it creates at anytime. The goal is to train your brain, your nervous system and your body to connect to this feeling and the more you connect, the more powerful you feel! Here is your guide: <a href="https://www.youtube.com/watch?v=qTKY2BWV05Y" target="_blank">https://www.youtube.com/watch?v=qTKY2BWV05Y</a><br />
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<b>3) Relax: </b>Circle of power relaxation: This technique can be used from a seated position or lying down. Imagine a circle drawn around you. When I am seated I refer to this as my hula hoop space. Within this circle you are in charge of the energy - nothing comes in and nothing goes out, unless you allow it. Fill the circle with calm, relaxing energy. Fill the circle with peace. Imagine that as you breathe, you are breathing in the peace. Also, your skin is soaking in the peace. Every cell in your body is filling with calm relaxing energy. Stay with this for as long as you want. <br />
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<b>4) Cognitive Behavior Therapy:</b> Use the above skill set - imagine yourself in a circle of power - or within your hula hoop space. Remember, you are in charge of what you allow in or out from that space. Decide what energy to fill it with - confidence, strength, joy, faith. Anything you choose can fill the circle. Then, breathe in the energy and soak in the energy. Do this often and train your systems to feel the way you are choosing to feel.<br />
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<b>5) Power Pose:</b> Warrior poses are good poses for connecting to inner strength. In <a href="https://www.youtube.com/watch?v=GJg-zyUhquY" target="_blank">this series</a>, 3 warrior poses are combined in a strong flow sequence. It is short, but powerful, so try it!<br />
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<b>6) Affirm: </b>Combine this affirmation with the above breathing technique and/or the meditation for an even more powerful practice! "I am strong and powerful. I am confident and capable. I have an infinite source of power within."<br />
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<b>7) Chant:</b> The 2 chants ham-sa and so-ham both mean "I am." But, they work in different energetic directions. So-ham (pronounced so-hum) is relaxing while ham-sa (hum-sah) is energizing. For a greater sense of power and strength, practice ham-sa.<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; line-height: 18.48px;">Find your inner power source by practicing the above 7 skills as often as possible. You have to train the mind and body into new patterns! Contact me with comments or questions:</span><a href="mailto:tammysytsma@circleofstoneswellness.com" style="background-color: white; color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; line-height: 18.48px;"> OR check out the services on my website for info. about individual sessions and group sessions offered. </span><a href="http://circleofstoneswellness.com/" style="background-color: white; color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;">circleofstoneswellness.com</a><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-49908451538961094872016-09-23T09:20:00.002-07:002016-09-23T09:45:35.524-07:00Can't Stick to That Commitment? Here's How!The way commitments and goals usually work is that we look outside ourselves toward models of an ideal we'd like to reach - an outfit we'd like to lose enough weight to wear well, an event or race we'd like to be in shape to compete in, a type of house or car we'd like to earn enough to own. There is nothing wrong with these at all. In fact this type of ideal can be very motivating. It's just that it's not enough. It's like trying to purchase a ticket to a foreign country, knowing exactly where you want to go, but not actually knowing where you are leaving from. <br />
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Yogis talk about the idea of "playing your edge" or "finding your edge." <i>Edge</i> is the perfect concept to incorporate into commitment making for more success. Having an ideal to look toward can get us up and moving when our normal patterns are to not move so much. They can cause us to consider and make foods we never would have tried and lose a few pounds. They can get us through that difficult training course that will make us eligible for the promotion. But, as we all know, they might not. Or, they might motivate us to do those things for a while, but we can't stick with it. We fall back to the old ways and when that external motivator goes away, we no longer get moving, cook healthy meals, or seek to improve ourselves professionally. What we need to stick with it is <i>edge</i>.<br />
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We need a sense of awareness - this is the starting point, what the mind and the body are able to do now. We also need compassion. Knowing where you are beginning from and being really kind and respectful of that starting line. Then, you focus on your goal, your ideal, without losing track of what's going on inside. When we ignore the body's needs in order to power through the diet or power through the event, the reward system doesn't feel rewarded. For a while the brain is like, "Hell yah! I really am enjoying this new stuff we're doing!" But, novelty wears off in 3-5 weeks and those ingrained patterns of mind and body, come back. Our systems like those patterns. Without the reward of gentleness, kindness, and respect through mindful awareness, those old patterns always return.<br />
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So, how do we do this commitment thing? How do we set and reach our goals successfully and stay there? It's a balance of the external ideal and the internal awareness that keeps you compassionate and kind toward yourself. It's edge. Here's how to find your edge:<br />
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<b>1. Breathe: </b>Remember that the breath has this really awesome duality that allows it to be an unconscious function as well as a conscious function. When we breathe on purpose in a certain way with awareness, we bring the breath to the conscious parts of the brain. When we are going about the day or sleeping, the breath just happens, it becomes an automatic function the body does without your conscious awareness. So what? Well, if you begin to breathe consciously here and there throughout the day, you will bring an awareness into the day that will show you what is going on in the body and the mind - you will know you are tense, you will know you are hungry, you will know you are over-thinking, you will know you are craving......And, with practice, you will begin to know what to do to relieve these feelings in a healthy, respectful of your body and your goals, way. So, set your watch, phone, computer, alarm for 3-5 times a day. Stop when it goes off and pause to breathe on purpose with awareness for 1 minute. Be aware of the body, the mind, the spirit - whatever comes up.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6zEN7kb9djcDz3TpdxIK1MMc1-e4lObCXmg7HTllAFaSQXuY2y9rPcqJ9wcZqAN9Il4hyphenhyphenkCCsK0k8JHnF5blGdyUGECuG1LPWzRhFhvYM0pk9znSb3rMPY_g0BwfkrfQfuRWUuBiwpCqh/s1600/heart+meditation.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6zEN7kb9djcDz3TpdxIK1MMc1-e4lObCXmg7HTllAFaSQXuY2y9rPcqJ9wcZqAN9Il4hyphenhyphenkCCsK0k8JHnF5blGdyUGECuG1LPWzRhFhvYM0pk9znSb3rMPY_g0BwfkrfQfuRWUuBiwpCqh/s320/heart+meditation.jpg" width="320" /></a><b>2. Meditate:</b> Instead of thinking meditation is about emptying the mind, think of it as <i>filling</i> the mind. But, my mind is already full you say?! Yep, that is the problem. Mindful meditation means filling the mind with something you choose. It is training the mind, so you have more choice and more control over your thoughts and patterns. Choose a focus - some space in your body to be aware of - can be a part that is painful, or a part you often feel negatively toward, or choose the heart or the breath. You can place your hand there and close your eyes. Feel that space, hear it (if there is a sound) - fill your mind with that part of your body. Your mind will wander away, distracted by a sound or a thought or a memory. It might do that 100 times. It's ok!! Every time your mind wanders, bring it back to your focus. The more you do that, the better you get at focusing.<br />
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<b>3. Relax: </b>Progressive relaxation is a common way to end a yoga class and it is used often to teach people how to relax. The reason it is so effective is that we are so unaware of tension in the body. It becomes the norm and we do not realize it is there. Progressive relaxation teaches us to know where tension is and how to release it. A daily practice before bed can be very effective for sleep as well. Here is a guide: <a href="https://www.youtube.com/watch?v=HyauYKLdWfE" target="_blank">https://www.youtube.com/watch?v=HyauYKLdWfE</a><br />
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<b>4. Cognitive Behavior Therapy: </b> Awareness is a key component to success with CBT. We are not even aware of how our thoughts are creating failure. Set your goal, make your commitment, create your intention. Now, write it down somewhere prominent - on a mirror, a door, the refrigerator, somewhere you will see it on a regular basis. Every time you see it, ask yourself, how am I feeling about my goal at this moment? If you are feeling pretty down and hopeless about it, acknowledge that. Here is a sample conversation to then have with yourself: "Ok, I am not feeling very hopeful today. Today is a hard day. I am going to have hard days. Not every day is going to be awesome. Tomorrow will be better." If you look at that goal and feel pretty great about it, then try something like this: "I am feeling great! I can do this! I am strong, I am capable, I can and will get through this challenge!" Acknowledge the feelings, encourage yourself, and reward good days with positivity and further motivation. Even on bad days, reward yourself with kind words.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisXaM6kPhU1fbXP_5xbdBPZdxBa8-SrWmy9tSRZvroWCjtZaxBJgFWflXm-vMTkgmP_lYxyQDmpj_k6VLEHDL59vSuiaC_BuwBQ-KDYOaKeA5LD8LG2GCU0SFwCWh6fDOK5gtTjlt1H-sz/s1600/head-knee-forward-bend.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEisXaM6kPhU1fbXP_5xbdBPZdxBa8-SrWmy9tSRZvroWCjtZaxBJgFWflXm-vMTkgmP_lYxyQDmpj_k6VLEHDL59vSuiaC_BuwBQ-KDYOaKeA5LD8LG2GCU0SFwCWh6fDOK5gtTjlt1H-sz/s1600/head-knee-forward-bend.jpg" /></a><b>5. Power Pose: </b> The perfect pose for understanding edge is the forward fold. In a forward fold, you only go as far as your hips, hamstrings, and calves will stretch. When you get to the furthest point of the stretch, there is your edge. The sweet spot of the stretch. No strain, no pain, just the perfect place. Here is a guide: <a href="http://www.yogajournal.com/pose/head-to-knee-forward-bend/" target="_blank">http://www.yogajournal.com/pose/head-to-knee-forward-bend/ </a> The last part of the guide has the perfect reminder: "The lower belly should touch the thighs first, the head last." If your belly doesn't get there, stay upright. Use your breath - calm state of being in the stretch. Focus on the low back, the hamstrings and the calf muscle to make sure you are feeling only a hamstring and/or calf stretch. Settle in and enjoy.<br />
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<b>6. Affirm: </b>My mind and my body are calm (take a breath), I am focused, I am able. I am patient and I am kind toward myself on this journey.<br />
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<b>7. Chant: </b>So Hum. This chant means "I am." If you prefer, you can chant I am instead. Use it to cultivate awareness of where you are in mind, body, and spirit, right now, in the present.<br />
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<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; line-height: 18.48px;">Change your life by practicing the above 7 skills as often as possible. You have to train the mind and body into new patterns! Contact me with comments or questions:</span><a href="mailto:tammysytsma@circleofstoneswellness.com" style="background-color: white; color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; line-height: 18.48px;"> OR check out the services on my website for info. about individual sessions and group sessions offered. </span><a href="http://circleofstoneswellness.com/" style="background-color: white; color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;">circleofstoneswellness.com</a>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-25981718334615586232016-09-13T13:28:00.002-07:002016-09-13T13:39:10.619-07:00Change Your Focus! Change Your Life!<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Yoga teachers often teach about Drishti - an area of focus in a pose or practice. Often, it is where you place your eyes. Where your eyes go, your mind follows....Distracted by what's going on out the window? By the cat hair on your pants? The mind is no longer aware fully of the body or the breath. It has wandered off, distracted. But, Drishti can also be about focusing on a muscle or a part of the body in the pose. This can intensify your awareness of what you are doing with your body and it brings the mind and the body together. Now, you have conscious control over what the mind is attending to.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp10AjBjf3LOgRJiocAWkMQoFNI6vy0jrnGlJkhHmDZqE19M8NF1xCjGTfz9DhgbuHhNyuU0B70uE-W12sf08iaxHk_8oIzipV-TVnCgwtQdz3yIui9NrBP7zIlfr7nuSPrUujlq5Mm3oL/s1600/focus.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp10AjBjf3LOgRJiocAWkMQoFNI6vy0jrnGlJkhHmDZqE19M8NF1xCjGTfz9DhgbuHhNyuU0B70uE-W12sf08iaxHk_8oIzipV-TVnCgwtQdz3yIui9NrBP7zIlfr7nuSPrUujlq5Mm3oL/s1600/focus.jpg" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">Think of how this could benefit life off the yoga mat. Where is your focus at any given time during the day? While in a meeting, your mind wanders to the grocery list. While talking to your kid, your mind wanders back to an uncomfortable conversation with a co-worker. While driving, your eyes wander to your phone and you almost ram into the car in front of you. Or, you spend your day focused on a really anxiety-provoking, difficult conversation you need to have and the day is a cluster or frustration, stress, forgetfulness, and tension. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;">What you focus on, determines the direction of the day, and ultimately the direction of your life. So, choose your focus. Choose where you place your eyes, your ears, your thoughts. Your brain will continue to unconsciously make some of these choices for you, but the more you decide to gain control over your focus, the more control you will have over your life. Today we have 7 ways to increase your ability to choose your focus.</span></div>
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<b style="font-family: arial, helvetica, sans-serif;"><span style="font-size: x-small;">1. Breathe:</span></b><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"> Viloma breath is a very good focus breath. It helps with focus, because there is so much change from the natural in and out rhythm of the breath. Your mind has to pay attention in order to follow the breathing technique. Often it is taught in a reclined or lying down position, but sitting is fine as well. Start with a full exhale. Then, inhale for as long as it takes you to say "inhale" in your mind. Don't exhale! Hold the breath for as long as it takes to say "hold" in your mind. Then, inhale again. Then, hold again. Do this 4x total. After the fourth time, take a full, smooth exhale and begin the process again. Practice 4-5 rounds and you might feel more able to focus on whatever task is at hand. Use the breath again anytime you find yourself unable to focus on a task.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqK2pWY3hcPGlTexTXZz9J5KYhrzSPDOweK6r_X-G6-ZIi1ogo6uXD9LZ2nLJM1vI6UGc2MEt1ulupQX7tBELqU4xGLZOZEB8om54AZSVR6Fwv2CpZoSRxbP1B4F9iIxoXl_WxhQXQ-BT/s1600/senses.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWqK2pWY3hcPGlTexTXZz9J5KYhrzSPDOweK6r_X-G6-ZIi1ogo6uXD9LZ2nLJM1vI6UGc2MEt1ulupQX7tBELqU4xGLZOZEB8om54AZSVR6Fwv2CpZoSRxbP1B4F9iIxoXl_WxhQXQ-BT/s1600/senses.png" /></a><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>2. Meditate: </b>This is a sensory focus exercise. Your brain can pay attention to many things, but consciously you are only able to hold about 5-7 of these things in your awareness. In this exercise, the goal is to be aware of and focused on 1 of the senses at a time. Your brain will still be aware of more than 1 sense. However, you let the others fall off into the background as you engage only in one sensory experience at a time. Begin with soft eyes, so you can see through your lids. Try to keep your mind engaged only on what you see - light, shape, shadow, etc. Let the other senses fade off into the background. Then, switch to smell. Taking in full breaths through the nose, notice any smells around you, ignoring the other senses vying for your attention. Next, is taste. Just a swallow or two and you can stimulate your sense of taste, ignoring the other senses. When you get to hearing, start with sounds furthest away from you and gradually bring your focus inward to the sound of your breath. Finally, the sense of touch. Notice open spaces on the skin, spaces with clothing covering, and spaces touching something. From there, try to be aware of deeper sensations under the skin, focused on what you feel internally. Do this exercise slowly and take 10+ minutes. Or, go quickly through each as a quick check-in with your body.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>3. Relax: </b>Lying down is obviously the best way to practice relaxation, but this exercise can also be done seated, just to identify and loosen tension areas during your day. Focus on your feet, wiggle them around, create tension by pointing your toes and then relaxing the tension. Do the same for each area of the body, moving up to the scalp at the top of the head. This exercise can also be done in bed - lights out. As you focus on each area of the body say, "My feet are sleepy." Etc. By the time you get to your head, hopefully you are asleep!</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>4. Cognitive Behavior Therapy: </b>This is a true training the brain exercise. Let's say you are making dinner, chopping vegetables, boiling water, reading a recipe, etc. Every time your mind gets distracted from the dinner tasks and is thinking instead of work, or a phone call you need to make, or something someone said, tell yourself, "No, I am not focusing on that right now." Then, bring it back to the task at hand. Don't get frustrated with yourself, each time your mind wanders and you bring it back, it's a bicep curl for the brain! </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>5. Power Pose: </b>One of the most popular images of a balance pose is tree pose. It is a great pose for focus, because you can get yourself into the position and then make small changes in the arms, but remain focused and balanced throughout. In the images, all 3 have the foot placed up on the thigh in the groin area, but you can put the foot on your lower calf as well. Just do not put the foot on the knee! Begin with the first arm position, then lower the arms to the second and third positions and hold the pose throughout.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>6. Affirmation: </b>Affirmations are actually a form of cognitive behavior therapy. However, they are a really nice tool to set a daily intention and bring yourself back to it all day long with focused-awareness. Say an affirmation something like this: "I will use the power of my focus to lead my mind in a direction of my choosing. I will stay focused on things that bring encouragement and joy into my life." Change the affirmation as needed. Set it as a reminder on your phone. Hang it in a conspicuous place in your home or office or both.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: x-small;"><b>7. Chant:</b> Find an instrument that plays a sound - a piano, guitar, bell, singing bowl. Make the sound and lightly hum through the sound. Repeat multiple times, focused on the sound and matching your own humming sound to it as best you can.</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; line-height: 18.48px;">Change your life focus by practicing the above 7 skills - every day! Contact me with comments or questions:</span><a href="mailto:tammysytsma@circleofstoneswellness.com" style="background-color: white; color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 13.2px; line-height: 18.48px;"> OR check out the services on my website - there might be something there perfect for your needs! </span><a href="http://circleofstoneswellness.com/" style="background-color: white; color: #888888; font-family: arial, helvetica, sans-serif; font-size: 13.2px; line-height: 18.48px; text-decoration: none;">circleofstoneswellness.com</a></div>
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Tammy is a Licensed Professional Counselor and Certified Yoga Therapist.</div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-60883196902800369422016-09-08T12:54:00.001-07:002016-09-08T13:12:49.256-07:00Finding Clarity!<div class="MsoNormal" style="background: white; color: #222222; margin-bottom: 0.0001pt;">
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 13.3333px; line-height: 24.6667px;">I remember a day when a client I was working with, a client with severe addiction and trauma issues, said she was ready to find clarity in her life. That's really the goal isn't it? She was seeking to clear out the patterns of addiction, of thinking that supported her criminal behavior, of severe anxiety due to trauma....She wanted all of it gone and instead be full of clear space to create a new life for herself - a life without addiction, where she felt safe and worthwhile and capable. That is what we are all seeking - the clearing of patterns in thinking and behavior and the space for new, more supportive, more successful patterns to be formed, isn't it?</span></span></div>
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<span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;">This process is, unfortunately, complicated and it takes time, but here are 6 ways to get started. You have to start somewhere and create a base - a space in which awareness and self-respect are the foundation.</span></span></div>
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<b><u><span style="font-family: "arial" , sans-serif; font-size: 10pt;">1) Breathe:</span></u></b><span style="font-family: "arial" , sans-serif; font-size: 10pt;"> The breath is physically limited to the space in the lungs - and the route it takes to get into the lungs and back out from the lungs. For the sake of this exercise, however, imagine that your breath has access to all the space in your body - down to your toes, to the tips of your fingers and to the top of your head. The breath is a cool breeze coming in as you inhale to all the spaces in your body and then as you exhale, imagine it taking out with it anything you need to release - tension, stress, discomfort, tiredness. Make the breath big enough that it can get to all the spaces in your body.</span></div>
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<b style="font-family: Arial, sans-serif; font-size: 10pt; line-height: 18.5pt;"><u>2) Meditate:</u></b><span style="font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;"> It is said that the Buddha practiced the Blue Sky Mind meditation. It is a favorite meditation practice for many in the world. Here is a very short 4 minute version of the meditation to get you started: <a href="https://www.youtube.com/watch?v=eO3ZjhQQqvg" target="_blank"> https://www.youtube.com/watch?v=eO3ZjhQQqvg</a> It includes the breathing technique described above. Once you get the hang of it, practice it on your own without guidance.<o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheS3SQ8RbBglq5yzmNU-WeLB27LEmHCxD1Ph-oMWfBz6opFlQPhv_BlcpYSrgEGj8nBPjAVZWtp3xJtCkhGGkDtzBOPaiZ5J-aZ0SoX-zX40yJU9yGB20is652f1Nj-H1ilaxvvSRgJtNN/s1600/clear+lake.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheS3SQ8RbBglq5yzmNU-WeLB27LEmHCxD1Ph-oMWfBz6opFlQPhv_BlcpYSrgEGj8nBPjAVZWtp3xJtCkhGGkDtzBOPaiZ5J-aZ0SoX-zX40yJU9yGB20is652f1Nj-H1ilaxvvSRgJtNN/s1600/clear+lake.jpg" /></a></div>
<b><u><span style="font-family: "arial" , sans-serif; font-size: 10pt;">3) Relaxation:</span></u></b><span style="font-family: "arial" , sans-serif; font-size: 10pt;"> Usually, we use a physical focus for relaxation. It can also work to use your mind to help your body relax through visualization. We can go in either direction - bottom up to relax the body and mind OR - top down to relax the body by using the mind. Knowing that we can do either or both, brings awareness to the fact that mind/body communication goes in both directions. You need to be aware of both! <a href="https://www.youtube.com/watch?v=MeBrDneygpE" target="_blank">This exercise uses the visual of a lake or ocean</a> and takes the flowing motion of the water toward stillness, bringing the mind and body to a still space. So beautifully relaxing!<o:p></o:p></span><br />
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<b style="font-size: 13.2px; line-height: 18.5pt;"><u><span style="font-family: "arial" , sans-serif; font-size: 10pt;">4) Cognitive Behavior Therapy:</span></u></b><span style="font-family: "arial" , sans-serif; font-size: 10pt; line-height: 18.5pt;"> Complaining of foggy thinking is really common. There are a lot of causes to feeling a general feeling of fog in the brain - from diet, to sleep, to hormone imbalances, and more. We can not think our way out of those imbalances, so experiment with changes to your diet, change your sleep habits and pay attention to <a href="https://sleepfoundation.org/ask-the-expert/sleep-hygiene" target="_blank">good sleep hygiene</a>, get hormone levels and Vitamin D checked by a blood test, and/or talk more with your doctor about other possible causes. In the meantime, this unconventional cognitive/behavioral technique can help: Stand up, breath full, quick inhales and jump in place or do some jumping jacks. Or, take yourself up and down a couple of flights of stairs. This will increase the hormones that help us focus, at least temporarily. Another great technique is to schedule time for exercise in the day before the foggy time of your day kicks in.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTAkHh1I2N0pXZYboZgyHnuFgwhjJ9PHCfOZVcpxQ0K6Og58EmHLIjGFzm-cPvEsFT6LzcAXaihznR2gOCpKVg4iP1MScUiDYxWkJyCaREPdjL7SuLn8IS9NKKRSlVyF83WD6lLoV7BQ26/s1600/SeatTwist2_9513.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTAkHh1I2N0pXZYboZgyHnuFgwhjJ9PHCfOZVcpxQ0K6Og58EmHLIjGFzm-cPvEsFT6LzcAXaihznR2gOCpKVg4iP1MScUiDYxWkJyCaREPdjL7SuLn8IS9NKKRSlVyF83WD6lLoV7BQ26/s320/SeatTwist2_9513.jpg" width="320" /></a><b><u><span style="font-family: "arial" , sans-serif; font-size: 10pt;">5) Power Pose:</span></u></b><span style="font-family: "arial" , sans-serif; font-size: 10pt;"> Twists are a great clearing tool. Think of yourself as a dish rag, twisting and wringing out all that needs to be released! Feel the body massaging into and stimulating spaces and organs that do the work of clearing - the digestive system, the adrenals, the kidneys, liver and the immune system. Any twist you feel drawn to can work. Here is <a href="http://www.yogabasics.com/asana/half-lord-of-the-fishes-version-a/" target="_blank">Half Lord of the Fishes</a>:</span></div>
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<span style="font-family: "arial" , sans-serif; font-size: 10pt;">Or, practice a twist right in your chair at your desk: </span><br />
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<span style="font-family: "arial" , sans-serif; font-size: 10pt;"><br /><b><u>6) Chant:</u></b> This chant is meant to connect to the brow chakra - to a deeper wisdom, free and clear from the busy conversations in the mind. Say the vowel sound "oooooo" as in the word two. Make the note somewhat high - <a href="https://www.youtube.com/watch?v=3o_GX-e92mY" target="_blank">this D note</a> is a good one to use or go higher.<br /><br />Put your practice into place regularly and you'll soon feel that clearing within. Then, you have room for those new patterns of thought and behavior.</span><br />
<span style="font-family: "arial" , sans-serif; font-size: 10pt;"> Contact me at:<a href="mailto:tammysytsma@circleofstoneswellness.com" style="color: #888888; text-decoration: none;" target="_blank"> tammysytsma@circleofstoneswellness.com</a> OR check out my website or Facebook page for more information and guidance! <a href="http://circleofstoneswellness.com/" style="color: #888888; text-decoration: none;">circleofstoneswellness.com</a></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-12956953537264848002016-09-01T15:54:00.002-07:002016-09-01T16:23:31.411-07:00How Can Connecting to Your Mind, Body and Spirit Make You a Happier Person?<div class="MsoNormal" style="background: white; margin-bottom: 0.0001pt;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiq5YF5UbvAh1dW9ZsKwCoDawDpWVNjSoHTVQDl-9h7b2UpMk-a2tGwAEGPWPy0NKFrgWQyxN3vrOZaEjrsgibLhCZ_I_gOAdKthpuegODfhQV6eexj6tpfdUIQCjL2fU1sbFOSIsSYxMC/s1600/Mind+Body+Spirit.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiq5YF5UbvAh1dW9ZsKwCoDawDpWVNjSoHTVQDl-9h7b2UpMk-a2tGwAEGPWPy0NKFrgWQyxN3vrOZaEjrsgibLhCZ_I_gOAdKthpuegODfhQV6eexj6tpfdUIQCjL2fU1sbFOSIsSYxMC/s1600/Mind+Body+Spirit.jpg" /></a></div>
<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;">We go through our days unaware of the systems functioning in our bodies. Unaware that the digestive system is working so hard that it uses around 3/4 of the energy it gets from the foods we intake. Unaware that the nervous system is paying attention through senses and other means to <i>everything</i> around us. Unaware that the brain is reacting to stimuli and messages from external sources and internal sources of information and communication constantly. To a great extent, these processes should be unconscious. If we had to pay attention consciously to everything, it would be completely overwhelming. However, some of the patterns and some of the habits of mind and body that do happen automatically aren't really serving us so well. Some examples: the automaticity of grabbing that </span><span style="font-size: 13.3333px; line-height: 24.6667px;">piece</span><span style="font-size: 10pt; line-height: 18.5pt;"> of candy from the jar during a mid-afternoon slump in energy and focus; finding yourself creating stories and scenarios in your mind about a co-worker, because your fear of being judged has been triggered; making a mistake and immediately the voices of criticism and judgement begin in your head; feeling a stressful moment and thinking, "I need a cigarette, a drink, a hit."</span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;">Because the body and the mind are supposed to do things with automaticity, we take these processes for granted and we believe there is not much to be done. But there is! Connecting with awareness to the body and knowing what you feel there, what you are sensing, what you are holding in the muscles and joints, can be the first step toward making changes. Connecting with awareness to the brain and knowing what the brain is attending to, distracted by, focused on, is the first step to stopping cycles and patterns. And, stopping to take time and connect deeper to spirit, creates the quiet, peaceful, relaxed state that strengthens both mind and body.</span></span></div>
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<b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">1) Breathe:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> The brain is a really complex place. However, for the sake of simplicity, let's divide the mind conceptually into 2 parts - the survival brain and the conscious brain. Most of the time, the process of breathing is a survival process. It just happens, you do not have to think about it at all. But, what happens when you do decide to think about it? Well, the process of breathing then moves forward into the conscious part of the brain. Breathing can be both unconscious and conscious. This means we can use the breath as a tool for creating a better connection between the survival part of the brain and the conscious part of the brain.</span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;">It is important and useful to make this connection, because the survival part of the brain can get scary really fast. It takes normal stressful events and turns them into danger, creating reactions of anxiety and fear that feel completely out of control. In addition, other aspects of survival like food, sex, and sleep can get really messed up, if the survival brain is set into survival mode by trauma, constant stress and even </span><span style="font-size: 13.3333px; line-height: 24.6667px;">innocuous</span><span style="font-size: 10pt; line-height: 18.5pt;"> life changes.</span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;">Mindful breathing means just that - fill your mind with the sensations of the breath. Here's how: </span><span style="font-size: 13.3333px; line-height: 24.6667px;"><a href="https://www.youtube.com/watch?v=tEICpGb1Vy4" target="_blank">https://www.youtube.com/watch?v=tEICpGb1Vy4</a></span></span><br />
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<b style="color: #222222; font-family: Arial, sans-serif; font-size: 10pt; line-height: 18.5pt;"><u>2) Meditate:</u></b><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="font-size: 10pt; line-height: 18.5pt;"> Meditation can come in many forms. When we picture it, we often see a static seated, eyes closed, peaceful position. But, it can also be dynamic. With this meditation, you can do a short awareness exercise, taking 2 minutes here and there throughout the day, with great benefit. Set an alarm or reminder on the phone or computer for 2-3 times a day. When it goes off, stop what you are doing, close your eyes and connect to your body. What is happening? Notice discomfort/comfort, notice hunger/thirst, notice all of the senses. Scan your body head to toes. Then, connect to your mind. What has been going on there? Is some thought running 'round and 'round? Is something tugging at your attention? What about emotions? What emotions are present? Then, connect to spirit. How can you bring spirit up for yourself? Finally, return to the breath. Breathe in a way that feels comfortable. <o:p></o:p></span></span></div>
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<b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">3) Relaxation:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> The chakra system is a system of subtle energies in the body believed to flow from the tip of the tailbone to the crown of the head. It is not necessary for you to understand or even believe in the chakra energies (no scientific proof they exist) in order to feel the benefits of this relaxation exercise which is meant to create a better connection to self. The root chakra is foundational energy - feeling grounded, centered, and safe. The sacral chakra is creative energy - finding meaning and purpose in life. The solar plexus is energy of self - knowing who you are and that you matter. The heart is emotional energy - allowing yourself to feel the emotions present. This guided relaxation exercise is meant to help you connect to these 4 aspects of self. <a href="https://www.youtube.com/watch?v=xYM2E5r9_vc" target="_blank"> Practice it here</a>.<o:p></o:p></span></div>
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<b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">4) Cognitive
Behavior Therapy:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> We can think of our state of being like a pinball machine - bouncing from one state of mind to another, one mood to another, energy ups and downs, physical discomfort here and there. How about intentionally trying to create a set point? Set a daily
intention, by beginning the day - before you even get out of bed - intentionally. For example: "<span style="font-family: "arial" , sans-serif; font-size: 13.3333px; line-height: 24.6667px;">In my body I will feel strong and healthy. In my mind, I will feel patient. In my spirit, I will create compassion." Or, something like this: "On this day, I will be strong and confident in mind, body and spirit." You can link your intention to the meditation described above, or set a timer or reminder and check on your intention to see if you forgot it, or are still sticking with it throughout the day. Is your intention still part of your being? Be connected and intentional all day long.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEFJuLAGm0VdRLpPtAB07MUzVnujsVaLphPcTNz-JXeaUFW-PMKcjfJbl664I6STD9-fuW2cxn-VovaiFL5ykh_IP4JbrllXh0dxWuA22H9jWbwkyxX6zrjA1XxbU4gjgEKqjpElbkTcr1/s1600/seatedForwardFold_01_300x350%25282%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEFJuLAGm0VdRLpPtAB07MUzVnujsVaLphPcTNz-JXeaUFW-PMKcjfJbl664I6STD9-fuW2cxn-VovaiFL5ykh_IP4JbrllXh0dxWuA22H9jWbwkyxX6zrjA1XxbU4gjgEKqjpElbkTcr1/s320/seatedForwardFold_01_300x350%25282%2529.jpg" width="274" /></a><b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">5) Power Pose:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> In yoga postures there are many things to think about, but one very important concept is edge. Edge is how far you can take the pose before it gets too uncomfortable and becomes painful. It is finding the perfect balance of body respect/awareness and challenge. We want to challenge, but that challenge needs to have respect for self and awareness of ability first and foremost. For each of us that line is different. Seated forward fold is a truly perfect posture for understanding edge. The goal is not to touch your nose to your knees, but to instead, find where and when your hamstrings and calves feel stretch and staying there long enough to encourage more stretch. Use a belt or a strap to get you there, if you can't reach your toes. Use a blanket under your sit bones to help the pelvis tilt forward.</span><br />
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;">What a great metaphor for challenging the mind as well! Instead of wishing you were a certain way in your mind, notice where you are at and guide yourself in the direction you want to go with respect and awareness, inching along toward ever lengthening edge.</span></div>
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<b><u>6) Chant:</u></b> This chant is meant to help balance the third chakra which is the energy of self-awareness and self-worth. It is the word RAM (pronounced rang). Inhale a full belly breath, chant <i>rang</i> and repeat 3 or more times. Feel the note, the vibration at the base of the lungs.<br />
<br />With this practice in place most days of the week, you will find the connection to self growing stronger and from there your self awareness and ability to make changes increases! </span><br />
<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 10.0pt;"> Contact me at:<a href="mailto:tammysytsma@circleofstoneswellness.com" target="_blank"><span style="color: #888888; text-decoration: none;"> tammysytsma@circleofstoneswellness.com</span></a> OR check
out my website or Facebook page for more information and guidance! <a href="http://circleofstoneswellness.com/"><span style="color: #888888; text-decoration: none;">circleofstoneswellness.com</span></a><o:p></o:p></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-48754284052546553482016-08-25T08:34:00.003-07:002016-08-25T11:28:50.683-07:00Need a Little Joy in Your Life? Try these 6 things!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vQkDXwSof-hhHxsUsM6mg-TIwtM-3AFYE1LufC4RmsGrIkBfmyMszxR_kVKGZnAGI8qbasDRsoO8fzFg_yiaj05i-LdO16CNTrLEhmZKLKPG9XNHrDQ3mRznYnUPgAm9nYsj1qQggpdU/s1600/joy-001.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="179" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6vQkDXwSof-hhHxsUsM6mg-TIwtM-3AFYE1LufC4RmsGrIkBfmyMszxR_kVKGZnAGI8qbasDRsoO8fzFg_yiaj05i-LdO16CNTrLEhmZKLKPG9XNHrDQ3mRznYnUPgAm9nYsj1qQggpdU/s320/joy-001.jpg" width="320" /></a></div>
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<span style="color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 17.3333px; line-height: 18.5pt;">Joy is not an externally driven emotion. We think it is. Once I have the job, the house, the car, the family, </span><i style="color: #222222; font-family: arial, helvetica, sans-serif; font-size: 17.3333px; line-height: 18.5pt;">then</i><span style="color: #222222; font-family: "arial" , "helvetica" , sans-serif; font-size: 17.3333px; line-height: 18.5pt;"> joy is possible. Not true. Joy is one of those emotions that is deep inside. It is present even when we feel sad about events in our lives. For example, I was once a part of a funeral service for a dear uncle and friend. I was extremely sad he passed, still am. But on that day, with those people, the rituals we created, I felt absolute joy right alongside my sadness at being able to share and celebrate his life. Because, what I felt about him was connected to my sense of self and the meaning I have in my life. Joy is deep.</span><br />
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Since joy is not manufactured from external sources, <i>YOU </i>have to create it. You have to go deep within and make an effort to connect to joy more and more often. Remember, what fires together, wires together. What your brain and nervous system spend time doing, they get better at doing. Do joy!</span><span style="font-family: "arial" , sans-serif; font-size: 13pt;"><o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">1) Breathe:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> Combine your breath with a mudra into what I call the Breath of Joy. A mudra is oftentimes just the hand placement in a pose or meditative state. In this breath, however, it is a full arm movement. <span style="font-size: large;">Breathe in – arms lift, as in photo below.</span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAoSzcZzUXzeAyaJ1Ae2POdwqKoKFAUqdg6x1AVderr1KsrDTpYFRd0udAt9er3BX2HAYj4xp5VaW7_Wic-qp6qWfWcso3OyyRZUHv6HafWPqNNA9o5sCDw6mMHxNFBe3u3XFqYyy1duYJ/s1600/arms+lift.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAoSzcZzUXzeAyaJ1Ae2POdwqKoKFAUqdg6x1AVderr1KsrDTpYFRd0udAt9er3BX2HAYj4xp5VaW7_Wic-qp6qWfWcso3OyyRZUHv6HafWPqNNA9o5sCDw6mMHxNFBe3u3XFqYyy1duYJ/s200/arms+lift.jpg" width="200" /></a></div>
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Exhale hands together, through
center, as in photo below.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS9gBdEtOKqdkIwK9pwT6dACVPzxWmYXhyXl29XfrM5fCauIO89Pqia1Q0c-AHwN6R_oHSRX7v1TJHQO-5p9DsEcxDKBHdg12xenB5PDKvRKHNlpo0zJHXL0l2nuHbPV0Dm_bgLmPA1chs/s1600/hands+at+heart.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="149" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiS9gBdEtOKqdkIwK9pwT6dACVPzxWmYXhyXl29XfrM5fCauIO89Pqia1Q0c-AHwN6R_oHSRX7v1TJHQO-5p9DsEcxDKBHdg12xenB5PDKvRKHNlpo0zJHXL0l2nuHbPV0Dm_bgLmPA1chs/s200/hands+at+heart.jpg" width="200" /></a><br />
<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: large;"> Inhale arms half way up, and exhale back down to your sides.</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> </span><br />
<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">The benefit of moving and breathing together in a synchronized way is that the awareness of the breath goes from an unconscious, automatic process into one of conscious and purposeful intent. This means a different part of the brain altogether is at work - the thinking part instead of the automatic, reactionary part. As a result, you will have more access and control over the rest of the nervous system, particularly the parasympathetic which is the relaxation, turn down the stress, calm down the anxiety side of the nervous system</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">. </span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">2) Meditate:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Thich Nhat Hanh is a great teacher of mindfulness. His books encourage us to make just about every activity a mindful activity. His meditation Present Moment, Wonderful Moment is one of my favorites for encouraging contentment and joy. </span></span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-family: "arial" , "helvetica" , sans-serif;">We begin with mindful breathing meditation. Mindful breathing is very commonly the focus of meditation research, because it is simple and clear. Focus on your breath - how it sounds, how it feels, how your body feels as you breathe. When your mind wanders away to other thoughts, great, just bring it back to the breath. Think of that as a bicep curl for your mind. With every curl you do, your mind will get stronger and more able to stay focused. Unsure of how to practice? Here is some <a href="https://www.youtube.com/watch?v=tEICpGb1Vy4" target="_blank">guidance</a>. Once you understand the practice of mindful breathing, add this layer: As you inhale say, "present moment" and as you exhale say, "wonderful moment." And smile softly.</span></span><br />
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">3) Relaxation:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Relaxation can be really challenging. The practice of savasana at the end of a yoga class is often too difficult for a few in every class. Busy minds make for tense bodies and the cycle of being unable to let go of stress and tension which in turn creates more stress and tension, continues on and on and on......</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: large;">Lie down, scan the body, starting at your feet. Where there is tension, wiggle, move, stretch and release it. When the body feels relaxed head to toe, breathe to relax the
nervous system. Breathe on purpose with conscious intent to relax. Then, smile softly and enjoy. Let yourself enjoy this time, so your mind and body want to come back here. Train your system to <i>want </i>relaxation!</span><o:p></o:p><br />
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Cognitive Behavior Therapy:</span></u></b><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 13pt;"> There are 2 ways to get at mental health issues: the top down and bottom up approaches: Top down means working with the mind to support changes - CBT is one of these. Any therapeutic technique in which the changing of thinking and beliefs is important is a top down approach. A bottom up approach means to work with the body and the physical systems active in the mental health symptoms. Using mindfulness is one such technique. Putting the two together is a double whammy against stress, anxiety and depression. So, combine the breath and your thoughts to create a powerful connection. Breathe in what brings you joy or just a feeling of joy, exhale what is
getting in the way of joy. This can be a regular inhale and exhale or make it the Breath of Joy from above.</span></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt;"><br />
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<b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">5) Power Pose:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">Trees are beautiful symbols of life and some deeper knowledge of meaning and support in the world. The sense of being rooted, centered, and strong combines with the extension and reach toward the light of the sun. Tree pose is a beautiful pose full of meaning and joy. Get guidance in the pose <a href="http://www.yogajournal.com/pose/tree-pose/" target="_blank">here</a>.<br />
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<b><u>6) Chant:</u></b> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> There are several artists out there today making beautiful versions of chants that you can practice along with. Deva Premal is one. Here is a <a href="https://www.youtube.com/watch?v=cPDp9a5BHMM" target="_blank">chant for joy</a> from her - Om Tare Tutarre Ture Swaha (pronounce: Om tah-ray, too-tah-ray, too-ray, svah-ha). The meaning is to create deep connection to enlightenment and liberation from difficulties and suffering. Joy!</span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"><br />
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Make your plan, your daily routine for one or all of these practices to be present in your day -every day! The mind can not change without practice. Contact me at:<a href="mailto:tammysytsma@circleofstoneswellness.com" target="_blank"><span style="color: #888888; text-decoration: none;"> tammysytsma@circleofstoneswellness.com</span></a> OR check
out my website or Facebook page for more information and guidance! <a href="http://circleofstoneswellness.com/"><span style="color: #888888; text-decoration: none;">circleofstoneswellness.com</span></a><span style="font-size: 13pt;"><o:p></o:p></span></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-36661508102753471782016-08-16T20:34:00.000-07:002016-08-16T20:34:01.307-07:00Feeling Unbalanced? How to Balance Mind, Body, and Spirit!<div class="separator" style="clear: both; text-align: center;">
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<span style="background: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%;">We feel a sense of imbalance in many ways. Physically, we might suffer from insomnia, energy slumps throughout the day, and health issues. Mentally, we get forgetful, lose our concentration, get impatient with loved ones. Spiritually, there is a lack of joy, meaning, and connection in life. There are many, many causes - too many to explore. However, we <i><b>can</b></i> bring balance through a few relatively simple practices. </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br />
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<span style="color: #222222; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%;">It makes no matter if the imbalance is mental, physical or spiritual in origin. The work is the same. Focus on what needs to be strengthened. Focus on getting centered and pull the imbalance inward to create more balance. Be aware of the problem. And, make time for all aspects of Self - mind, body, and spirit.</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="color: #222222; line-height: 115%;">1) Breathe:</span></u></b><span style="color: #222222; line-height: 115%;"> Sama Vritti –
equalization breath. Breathe in naturally and count how long the breath is. Then, exhale the exact same length. Continue for multiple rounds, keeping the lengths of the inhales and exhales the same. If you want to change the count to something longer or shorter, go ahead. This helps us focus on the breath and brings us into center, helping balance all aspects of mind and body.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="background: white; color: #222222; line-height: 115%;">2) Meditate:</span></u></b><span style="background: white; color: #222222; line-height: 115%;"> </span><span style="background: white; color: #222222; line-height: 115%;">Lying
down, concentrate on the body from head to toe. Notice your face and jaw. Does it feel balanced? Move down to the shoulders. Are they balanced? Then, through the rib cage to the
pelvis. Balanced? And finally, the legs and feet. Feeling a sense of balance in the body, shift
your focus to the mind. Try to be aware
only of the right hemisphere of your brain for a while, then shift over to the
left. Do this a few times, then focus on
the brow chakra or 3<sup>rd</sup> eye position.
Bring your mind and your eyes (closed) to that space. Stay focused here. Every time your mind wanders elsewhere, as it
does, just come back to the 3<sup>rd</sup> eye. Let yourself sink into the
wisdom of the 3<sup>rd</sup> eye focus.
This is your connection to your spirit.
Stay with this focus and the feeling it creates as long as you like. You can practice here with <a href="https://www.youtube.com/watch?v=rLpl5JCxk_A" target="_blank">audio guidance</a>.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="background: white; color: #222222; line-height: 115%;">3) Relaxation:</span></u></b><span style="background: white; color: #222222; line-height: 115%;"> Balanced
relaxation: Lie flat as in savasana –
shoulder blades tucked under and flat,
arms at your sides as in the photo.
Start with one side of the body, relaxing down from the face, to the
shoulder, arm, hand and fingers. Relax the
torso and pelvis on that side and then down to the leg, and finally the
foot. Feel that side of the body as
heavier and more relaxed than the other.
Then, do the same on the opposite side, bringing balance as you move
down that side of the body. Relax into feeling the body balanced from head to foot.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="background: white; color: #222222; line-height: 115%;">4) Cognitive Behavior Therapy:</span></u></b><span style="background: white; color: #222222; line-height: 115%;">
Set 3 small goals this week. Small means
these are goals that can be implemented successfully right away and can be
sustained for 7 days. Don’t think beyond
that. One goal is for the mind – can be
emotional, intellectual, or mental.
Examples include, journaling gratitude for 5 minutes each day, telling 1
person each day that you love him/her, reading an educational book, blog, or magazine article daily. The second
goal is for, you guessed it, the body.
Could be to go to sleep nightly at a certain time, to eat a healthy
breakfast, or to walk for 15 minutes every day. Final goal is to find a way to
connect to spirit daily. What brings
spirit into your day? Prayer? Nature?
Meditation? A daily inspirational
reading? Find a way for spirit to be
part of each day this week. Post your goals somewhere. Make time for them daily.</span></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="color: #222222; line-height: 115%;">5) Power Pose:</span></u></b><span style="color: #222222; line-height: 115%;"> </span><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #222222; line-height: 115%;">The benefits of balance poses are not just physical.
Yes, they increase strength, body awareness, flexibility, even
proprioception (your awareness of your body in space and relative to gravity). But also, a big part of balance poses is what
you do with your mind. In yoga we call
the focus point, the drishti. The drishti </span><span style="color: #222222; line-height: 115%;">is a point of focus where the gaze rests during a pose--gazing outward
while bringing awareness inward.</span> It can be helpful not just in yoga poses, but in life as well. What we focus on, we get better at attending to. Are you focused on the annoying habits of your partner? Are you more focused on what you dislike about your job? Are you more focused on your weaknesses than your strengths? Our focus drives our lives as well as our ability to hold a balance pose! </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Warrior 3 (I call it Brave Warrior): Choose a version of the pose pictured below. Choose the version you can hold for a while - say 5 breaths. Quiet the mind, focus on a spot on the floor, keep your mind there as
you come into the pose</span>. </span> <span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 115%;"><o:p></o:p></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="color: #222222; line-height: 115%;">6) Chant:</span></u></b><span style="color: #222222; line-height: 115%;"> </span><span style="line-height: 115%;"><span style="color: #222222;">Find a bell, a singing bowl, something that makes a sustained sound. Even a recording of a bell or singing bowl can work. As you make the tone, ring the bell, say out loud, "I am centered, calm, and balanced." Repeat 3 or more times. Here is a site on which you can play with the sounds that feel therapeutic: </span><a href="http://mynoise.net/NoiseMachines/singingBowlsDroneGenerator.php" target="_blank"><span style="color: blue;"> </span></a></span><a href="http://mynoise.net/NoiseMachines/singingBowlsDroneGenerator.php" target="_blank"><span style="color: blue;"><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="line-height: 18.4px;">http://mynoise.net/NoiseMachines/singingBowlsDroneGenerator.php</span></span><span style="line-height: 115%;"> </span></span></a></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;">The only way to change the patterns in which your mind and body are functioning is to practice - every day! Contact me with comments or questions: <a href="mailto:tammysytsma@circleofstoneswellness.com" target="_blank"> tammysytsma@circleofstoneswellness.com</a> OR check out my services on my website - there might be something there perfect for your needs! <a href="http://circleofstoneswellness.com/">circleofstoneswellness.com</a></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-56360440399595904512016-08-09T19:51:00.000-07:002016-08-09T19:51:27.962-07:00Fear, Doubt, and Worry Controlling Your Life? Time for Courage, Power and Strength!<div class="MsoNormal" style="background: white; margin-bottom: 0.0001pt;">
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #222222;"><span style="line-height: 18.5pt;">The brain, it is theorized, is set up evolutionarily to be more in tune with negative input - stressful events, scary scenarios, ruminating worries - all seem to settle into the mind with ease. Positive feelings of strength, power, </span></span><span style="color: #222222; line-height: 24.6667px;">courage </span><span style="color: #222222; line-height: 18.5pt;">and confidence take more work. This is thought to be an evolutionary holdover from the days when we needed to be very wary of our environment - from weather to wild animals and other dangers, it was important for the brain to pay attention to scary things- to record and track </span><span style="color: #222222; line-height: 18.5pt;">all events that seemed to have </span><span style="color: #222222; line-height: 24.6667px;">danger</span><span style="color: #222222; line-height: 18.5pt;"> involved. We don't have those same needs anymore - no more saber-toothed tigers hiding behind the trees, or a need to track and understand weather patterns, so we can tell when a big storm is threatening. However, we still have that brain. It is still paying attention to danger. This makes it better at attending to those things it considers threatening - bills piling up, relationship challenges, difficulties at work, etc. Now, our thoughts are scarier than the external world</span></span><span style="color: #222222; font-size: 13pt; line-height: 18.5pt;">!</span><br />
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<span style="color: #222222;"><span style="font-family: "arial" , "helvetica" , sans-serif;">I have heard that for every negative thought, you have to think of 2 or 3 positives to equal things out. While the math may not be so exact, in theory, this is correct. We have to try harder to get the brain in tune with all of our strengths and less in tune with the scary stuff around us.</span><span style="font-family: "arial" , sans-serif; font-size: 13pt;"><o:p></o:p></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b style="line-height: 18.5pt;"><u><span style="color: #222222;">1) Breathe:</span></u></b><span style="color: #222222; line-height: 18.5pt;"> Let's begin with a breath that announces victory! Ujjayi breath translates to victorious breath. This is sometimes called the Darth Vader breath. I think it sounds like the sound of the "ocean" when I put a shell up to my ear. Try the breath with help from this video: <o:p></o:p></span><span style="background-color: transparent; line-height: 24.6667px;"><span style="color: #222222;"><a href="http://www.yogajournal.com/video/video/ujjayi-breath-learn-yoga-breathing-technique/">http://www.yogajournal.com/video/video/ujjayi-breath-learn-yoga-breathing-technique/</a></span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="color: #222222; line-height: 18.5pt;"><b><u>2)</u></b></span><b style="line-height: 18.5pt;"><u><span style="color: #222222;"> </span></u></b><b style="line-height: 18.5pt;"><u><span style="color: #222222;"> Meditate:</span></u></b><span style="color: #222222;"><span style="line-height: 18.5pt;"> Hold palms upward on the knees or thighs. As you inhale, breathe in strength, power, courage, confidence. As you breathe out, release any barriers –
worry, fear, anxiety, doubt, frustration. Say the words, "I bring in courage. I release fear." Then, just breathe in strength, power, courage only. Leave the negative side out and focus solely on the powerful statement and breathing it in. At the same time, imagine the palms having powerful magnets pulling and attracting in the courage and confidence you seek. Fill your internal space with these strong energies. Stay as long as you like.</span></span><span style="color: #222222; line-height: 18.5pt; text-align: center;"> </span></span><br />
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<span style="color: #222222;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u>3) Relaxation:</u></b> Relaxation is the time when
the mind and body build strength and grow stronger. Muscles break down with exercise. The mind gets worn and tired from thinking. Giving yourself time to relax, builds
strength and power in the mind </span></span><br />
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<span style="font-family: "arial" , sans-serif;">and the body.
Settle into a reclined position on the floor or bed. Quiet the mind and focus on feeling the body completely relax. As it does so, you will feel it seeming to melt into the surface beneath you. Surrender completely to that melted feeling. Quiet and still the mind. Before coming out from the position, feel the renewal of strength and power physically present in the body and also in the mind.<o:p></o:p></span></span><br />
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<span style="color: #222222;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u>4) Cognitive Behavior Therapy:</u></b> Use the meditation above as
a thinking exercise throughout the day.
Say, “I am strong and confident.” as you breathe in. Say, “I release doubt and fear.” as you
exhale. Find the right words to fit your
needs and repeat throughout the day – often! Or, just keep breathing in the strong and powerful words alone.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><b><u><span style="color: #222222;">5) Power Poses:</span></u></b><span style="color: #222222;"> Headstand or handstand - these are considered the king and the queen of the asanas/poses! If you are not ready for the full pose, there are ways to get there gradually, allowing your body to strengthen gradually until you are strong enough for the full pose. </span></span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> <o:p></o:p></span></div>
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<b><u><span style="color: #222222; font-family: "arial" , sans-serif;">6) Chant:</span></u></b><span style="color: #222222; font-family: "arial" , sans-serif;"> Jai! Pronounce this chant as "J-uh-yee"!!!! This is a victory chant. Do a fist pump with it and feel like you are gaining on and winning over the fears and doubts that have been holding you back! Repeat often.<o:p></o:p></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;">Now, you are ready to gain control over those fears and worries and feel strength and confidence! Practice daily. Questions? Need assistance? Contact me: <a href="http://www.circleofstoneswellness.com/home.html" target="_blank"><span style="color: #888888; text-decoration: none;">circleofstoneswellness.com</span></a><span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-4006741056677981692016-08-03T05:48:00.002-07:002016-08-03T05:57:46.111-07:00Wondering if You Can Control Stress and Anxiety? Here are 6 ways!<div class="MsoNormal" style="background: white; margin-bottom: 0.0001pt;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXjXRlKn1blWGeF_U8IFQ9iv0c5IYPXeK2ngp43IS9VGbWlOHVtKggKYVsAMqdex70RlVVWGBO7en4tdGfWcNz4OpyJpCzAy6twa9JZ1goSngBTdgiyHhNhe5W7gl4Xjw_KLexP5d5US0k/s1600/stop+stress.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXjXRlKn1blWGeF_U8IFQ9iv0c5IYPXeK2ngp43IS9VGbWlOHVtKggKYVsAMqdex70RlVVWGBO7en4tdGfWcNz4OpyJpCzAy6twa9JZ1goSngBTdgiyHhNhe5W7gl4Xjw_KLexP5d5US0k/s320/stop+stress.gif" width="320" /></a><span style="color: #222222; font-family: "arial" , sans-serif;"><span style="line-height: 18.5pt;">The stress response is something we all need to understand better. When stress is present, the brain and the body send out signals to prepare for fight or flight. Once the process gets moving, blood pressure and heart rate rise, we might get sweaty, a little shaky, and tense. If the response is not turned down, it gets worse. Systems of the body are affected - the immune, digestive, </span><span style="line-height: 24.6667px;">reproductive</span><span style="line-height: 18.5pt;">, and cardiovascular systems are all being turned down a notch and then another, and another..... If you are not able to turn the stress response down, anger, pain, headaches, upset stomach, high blood pressure, insomnia, illness and disease and more are possible. Even the ability to speak is affected if things are stressful enough. The speech center of the brain is turned down when severe responses are present. Then, oftentimes, it turns into depression as the system feels overwhelmed and decides to shut down - it's just too much to handle!</span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">This system is partially, maybe even entirely, under your control with some training. We can not stop life from throwing stressful and challenging events our way, but we can get through them without all of the deleterious effects of the stress response. What if you could face a stressful work meeting, a difficult family discussion, a challenging situation with a clear mind and a sense of calm and control in your body? Time to start training!<span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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<b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">1) </span></u></b><b style="color: #222222; font-family: arial, sans-serif; line-height: 24.6667px;"><u>Breathe:</u></b><span style="color: #222222; font-family: "arial" , sans-serif; line-height: 24.6667px;"> Think of your nervous system as a water faucet. There is a hot water valve (the sympathetic nervous system) reacting to stress with the fight or flight response. And, there is the cold water valve (the para-sympathetic nervous system) reacting to bring the hot water back to a luke warm temperature. Do this breath awareness exercise.</span><span style="color: #222222; font-family: "arial" , sans-serif; line-height: 24.6667px;"> First notice how you feel in the nervous system and explore your breathing until you find a way to turn on the cold water valve and get your mind and body to feel calm. Every time, you want to change the "temperature" of your nervous system, explore the breath until you are in charge.</span></div>
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<b><u>2) </u></b></span><b style="background-color: transparent; color: #222222; font-family: arial, sans-serif; line-height: 18.5pt;"><u> </u></b><span style="color: #222222; font-family: "arial" , sans-serif; line-height: 18.5pt;"><b><u>Meditate:</u></b> </span><span style="color: #222222; font-family: "arial" , sans-serif; line-height: 18.5pt;"> </span><span style="color: #222222; font-family: "arial" , sans-serif; line-height: 18.5pt;">Begin with the calming breath. Get yourself in a calm state in mind and in body. Then, imagine a stressful event or challenge - either that you are anticipating or preparing for or one that previously happened. As you imagine the event, keep your breath as a calming agent, allowing you to have the response of your choice - you are able to say exactly the right thing, you don't fly off into a rage, you handle the situation in a calm, cool and collected way. Practice every day for 5 minutes or more for 30 days. You will have a new brain after all that training!</span></div>
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<b><u>3) Relaxation:</u></b> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> </span><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">Use the breath to relax the whole body, encasing yourself in a
blanket of calm. When you feel calm, notice the breath is shallow and gentle. Let that breath continue. Now, scan your body toes up or head down and make sure to eliminate any tension still lingering. Tension in the body communicates stress to the brain and you'll soon find yourself out of that nice calm, peaceful state of being.<span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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<b><u>4) </u></b></span><b style="background-color: transparent; line-height: 18.5pt;"><u><span style="color: #222222; font-family: "arial" , sans-serif; font-size: 13pt;">Cognitive Behavior Therapy:</span></u></b><span style="background-color: transparent; color: #222222; font-family: "arial" , sans-serif; line-height: 18.5pt;"> What fires together wires together. Let’s use this brain process to our advantage. Teach your nervous system to associate a stressful event or a challenging event with peace and calm. Practice a calming breath when doing something strenuous or stressful. This is one benefit of running long distances or going through any strenuous training. A sense of staying calm and focused through the most challenging parts of the physical exertion. Not to say the body isn't in high energy mode. It is! But, the mind stays clear, present and calm. It even learns to enjoy the challenge. What you do is practice something challenging and while practicing, keep the breath steady and calm, keep the mind focused on the steady, calm of the breath. You might not be able to stay calm for a while, but keep trying. Keep training. Then once you've got it mastered, start using that same skill during any kind of challenging, stressful, or difficult situation. Spread that calm around!</span></div>
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<b><u>5) </u></b></span></span><b style="color: #222222; font-family: arial, sans-serif; line-height: 24.6667px;"><u>Power Pose:</u></b><span style="color: #222222; font-family: "arial" , sans-serif; line-height: 24.6667px;"> Forearm plank is the perfect pose for practicing a calming focused breath while challenging the body. Hold for as long as you can. Then, begin to challenge yourself to hold for longer and longer times, staying in that peaceful state of mind.</span></div>
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<b><u><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;">6) Chant:</span></u></b><span style="color: #222222; font-family: "arial" , "sans-serif"; font-size: 13.0pt;"> Om shanti, shanti, shanti, Om. This chant has a long, long history of creating peace and calm. Start with a low tone and raise it up gradually toward the last Om. Repeat as often as feels helpful and practice as often as needed. <span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif; line-height: 18.5pt;">The only way to change your stress response is to train! Try something on this list everyday. Questions? Contact me: </span><a href="http://www.circleofstoneswellness.com/home.html" style="font-family: arial, sans-serif; line-height: 18.5pt;" target="_blank"><span style="color: #888888; text-decoration: none;">circleofstoneswellness.com</span></a></div>
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-24974219785553595212016-07-26T13:20:00.002-07:002016-07-26T20:00:08.012-07:00It's Time to Celebrate YOU! 6 Ways to Make Your Life Better by Celebrating the Awesomeness of You!<div class="separator" style="clear: both; text-align: center;">
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<span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;">It is pretty easy to get lost in the "my life sucks" mindset. Not only is the brain wired to pay attention to what it is that sucks, but we have a bit of cultural preference for this. First off, the brain is evolutionarily set up for survival and paying attention to stressors and challenges is part of it's job. So, unfortunately, it is pretty good at it. No worries! The brain can be retrained! Secondly, our cultural penchant is for the downer Debbie, complainer, gossiper, and caller out of all things negative. Those that are viewed as wearing rose colored glasses or as too positively Polyanna-like are dismissed and seen as less respectable.</span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="line-height: 18.5pt;">Good mental health, however, needs some celebration. I am not talking about birthdays and holidays, but EVERYDAYS! Celebrate your mind, body and spirit on a daily basis and you will find yourself enjoying life.</span></span></div>
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;">1)
Cognitive Behavior Therapy:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> Every time I suggest the cognitive
exercise using rubber bands on the wrists, people are prepared to snap
themselves when negative thoughts arise. That is NOT the kind of exercise I
propose. In fact, it does not even need
to be rubber bands. You can wear a watch
or a bracelet as well. Start with the
band on the right arm and every time you have a feeling that deserves
celebrating take in a full breath, smile, switch the band to the other arm and
acknowledge the feeling. Here’s an
example: I was driving on a very busy 6
lane road. I saw a woman with bright red
shorts and shirt at the bus stop moving and grooving to whatever she had
playing in her headphones – just like no one was watching, clearly enjoying herself. I couldn’t help but smile. I caught that smile, took in a big breath,
carefully switched over the band to the other wrist (safety first), and thought “people are so
awesome!” All the steps in this simple
practice get your brain tuned in to these celebratory moments </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;">– the movement,
the breath, the smile and the thought.</span><span style="color: #222222; font-family: "arial" , sans-serif;"><br />
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">2) Power Pose:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> I love the way crescent lunge makes me feel
like I am strong and<span style="font-size: 13pt;"> </span>grounded and yet reaching up with great joy to the sky. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-zpjtqk-8GI8ROMOtH7KAvYRSoLiAWC3Fu9GMV79LcFKLV-9Wo2Ko3TEGT3y6PbzRO1F9T8PfYujHXhVd6Jlp64itDuMGY8mYDDjUAeZQTabFgFbve7a9WBJL7x7ae06XIWurG_iQyJo/s1600/crescent+lunge.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiJ-zpjtqk-8GI8ROMOtH7KAvYRSoLiAWC3Fu9GMV79LcFKLV-9Wo2Ko3TEGT3y6PbzRO1F9T8PfYujHXhVd6Jlp64itDuMGY8mYDDjUAeZQTabFgFbve7a9WBJL7x7ae06XIWurG_iQyJo/s320/crescent+lunge.jpg" width="231" /></a></div>
Hold the pose for 5 breaths and feel the
power and joy expand!<span style="font-size: 13pt;"><o:p></o:p></span><br />
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">3) Relaxation:</span></u></b></span><span style="color: #222222; font-family: "arial" , sans-serif;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> </span><span style="color: #222222; font-family: "arial" , sans-serif;"> Do a facial massage before beginning
relaxation today. It takes about 5
minutes and feels great! Use the
technique described here: <a href="http://www.wikihow.com/Give-Yourself-a-Facial-Massage">http://www.wikihow.com/Give-Yourself-a-Facial-Massage</a> Then, do the triangle breath described below
for 7-10 rounds. Then, beginning from
your toes upward through your body, notice if you are holding any tension, wiggle
around, move and release the tension.
Now, your body is relaxed. Settle
in for a minute or 5 minutes with a gentle smile on your face to enjoy and
celebrate being relaxed!<span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">4) Meditate:</span></u></b></span><span style="color: #222222; font-family: "arial" , sans-serif;"> </span><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; color: #222222; font-family: "arial" , sans-serif;"> </span><span style="color: #222222; font-family: "arial" , sans-serif;"> Begin with the triangle breath described
below for a couple rounds. Think
of aspects of your physical body you feel good about and celebrate each of
them. Think of aspects of your
mind and your feelings that you enjoy </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">and celebrate those. Finally, think of aspects of spirit you can
celebrate. The thoughts bring in a
feeling. Keep the feeling in your body,
mind, and heart and allow every cell to soak it in. Stay as long as you can. The more you practice this, the better your
mind and body get at the creating and connecting to the feeling – what fires
together, wires together!<br />
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">5) Breathe:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> The triangle breath has, you guessed it, 3
parts -the inhale, a retention (hold), and exhale. The length of each is up to you, but it is
recommended to begin with 4,7,8. Let
Andrew Weil show you how: <a href="http://www.drweil.com/drw/u/VDR00160/Dr-Weils-Breathing-Exercises-4-7-8-Breath.html">http://www.drweil.com/drw/u/VDR00160/Dr-Weils-Breathing-Exercises-4-7-8-Breath.html</a></span></span><o:p></o:p><br />
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<b><u><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">6) Chant:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Our chant, Jai-Ma! Means to acknowledge and
give gratitude! It is pronounced Ji-yah-mah. The literal interpretation is to give thanks
to the mother. I invoke this chant as a
way to thank Spirit (whatever that is to you, within or without or both) and to
call the Spirit up to remove all obstacles in the way of being truly grateful
and celebratory toward this life!</span><span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"><br /></span></span></div>
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<span style="color: #222222; font-family: "arial" , sans-serif;"><span style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Are you practicing every day yet? The more you practice, the easier good mental health gets. You don't need to do all 6 every day, but regularly and as often as possible. If you need guidance, contact me: <a href="http://www.circleofstoneswellness.com/home.html" target="_blank">circleofstoneswellness.com</a></span></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-90920856118629774842016-07-19T19:43:00.002-07:002016-07-19T20:30:33.261-07:00Feeling Disconnected? Here are 6 Ways to Get Connected and Feel Better About Yourself!<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0YEimPgTVqLArL3TpSxkIS4c9iGPKT9CRYn_fgWrgYudifDgQRld-c9XxKTNwiP8hyhv-z907QxPI0RhGQ42WdG5HAUE5TdlRuIF2tyBhgB-7Ee6nO34-2eMbibZq6Uzzi6U1mtLKeonr/s1600/disconnected1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="105" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0YEimPgTVqLArL3TpSxkIS4c9iGPKT9CRYn_fgWrgYudifDgQRld-c9XxKTNwiP8hyhv-z907QxPI0RhGQ42WdG5HAUE5TdlRuIF2tyBhgB-7Ee6nO34-2eMbibZq6Uzzi6U1mtLKeonr/s200/disconnected1.jpg" width="200" /></a><span style="background-color: white; color: #222222; font-family: "arial" , "helvetica" , sans-serif; line-height: 115%;">We live our lives disconnected. We are disconnected from what is going on in our bodies until it is too late and illness makes us pay attention. We are disconnected from what our brains are up to - as discussed last week, we are running on auto-pilot. We are disconnected from Spirit - what brings meaning? What brings faith? What brings joy? We don't have time for that in a day! Not only are we </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">disconnected from these aspects of Self, but we are disconnected from others. Oh, we might have a few people around that we are interacting with, but nothing with depth and meaning. This is NOT good for mental health!</span><br />
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; line-height: 115%;">True, some of us have some really good reasons to disconnect. Those with traumatic histories often disconnect from the body, because bad things have happened there. Same with the brain - who wants to spend time there when it is so negative?! No one has time for spirit and what the heck is it anyway? And, the complications of relationships.....let's not even go there. It is too much!</span></div>
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<span style="background-color: white; color: #222222; font-family: "arial" , sans-serif; line-height: 115%;">Guess what though? This disconnectedness is ruining your mental and physical health. Having a good working relationship between the brain and the body is paramount to healthy living. And, good relationships to others help<i> alot</i> too! It is all manageable and we can manage deeper more meaningful connections in all aspects of our lives.</span></div>
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<b><u><span style="background: white; color: #222222; font-family: "arial" , "sans-serif"; line-height: 115%;">1)
Cognitive Behavior Therapy:</span></u></b><span style="background: white; color: #222222; font-family: "arial" , "sans-serif"; line-height: 115%;"> Finding meaning is super important to living a happy life. It's what kept Viktor Frankl alive through the Nazi concentration camps and afterward he created a theory of psychology called Logotherapy described in <a href="https://en.wikipedia.org/wiki/Man%27s_Search_for_Meaning" style="text-decoration: underline;" target="_blank">Man's Search for Meaning.</a> Do the following exercise on paper or in your head: Every day ask yourself "What/who made me feel amazed today?" "What/who am I grateful for? What/who caused me to feel joy? These kinds of questions clue us in to spirit and what feeds our souls. After about 30 days of recording, make your daily goal to get more of these fulfilling aspects of life into your daily life. <span style="font-size: 13pt;"><o:p></o:p></span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; line-height: 115%;"><b><u><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">2) Power Pose:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> I chose Warrior II pose this week, because it is a powerful pose! Also, the story goes that the position of the arms and the eyes over the forward arm is the bow and arrow aim of the warrior (toward his rival, but let's be peaceful). We will think of aiming toward another - maybe someone you'd like to connect more deeply with OR aim at some goal for improving your connection to a more meaningful life! <span style="font-size: 13pt;"><o:p></o:p></span></span></span></div>
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<b><u><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">3) Relaxation:</span></u></b><span class="apple-converted-space"><span style="background: white;"> </span></span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Usually, we lie down for relaxation, but you can practice this version sitting as well. This is a scan of each part of the body and can be started at the top of the head -down OR the feet -up. Connect to each area of the body directly and
purposely to relax. Or, you can pick a part of the body that bothers you and connect to that space and stay there, not complaining about it or judging it for being so bothersome, but just paying full attention to it with your mind and your breath. Seems counter-intuitive, but the fight not to feel something contributes to it's higher pain levels. The same can be done with painful thoughts.</span><br />
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<b><u><span style="background: white;">4) Meditate:</span></u></b><span class="apple-converted-space"><span style="background: white;"> </span></span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> Ahhhhhh, my favorite meditation! Brings such comfort. This meditation has books written about it, so the full teaching is simply not going to happen in a paragraph. The benefit that we are looking for in the practice with this week's intention of connection is to connect to self and then to others with meaning and depth. There are multiple versions, <a href="https://www.youtube.com/watch?v=77MgkADxcyk" target="_blank">I am linking one here for you</a>. </span><br />
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<b><u><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">5) Breathe:</span></u></b><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;"> The breath is your ticket to controlling the nervous system. It is your</span><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial; font-size: 13pt;"> </span></span></div>
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<span style="color: #222222; font-family: arial, sans-serif; line-height: 115%;">way of turning on the para-sympathetic nervous system and getting your sympathetic nervous system turned down. We will talk more about these in the future, but for now, make it your goal to practice this full breath from the belly to collar bones twice a day (minimum) for 4 rounds. It takes 2 minutes - seriously, </span><span style="color: #222222; font-family: arial, sans-serif; font-size: 13pt; line-height: 115%;">you have 2 minutes!</span><o:p></o:p><br />
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<span style="color: #222222; font-family: "arial" , "sans-serif"; line-height: 115%;"><b><u><span style="background: white;">6) Chant:</span></u></b><span style="background: white;"> This chant can be said out loud or silently in your head. For the silent version, you will combine it with your breath. On the inhale in your head, say "Ham (h-ahh-mm)" and on the exhale say "Sa (s-ahh)". For the out loud version, take a full breath in and say "Hahhhhhhhhhhhmmmmmmm-Saahhhhhhhhh." Repeat 3-4 times or more. This is a mantra for deep reverence toward and connection with Self.</span></span><br />
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<span style="color: #222222; font-family: "arial" , "sans-serif"; line-height: 115%;"><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Take time for this list of 6 every day, if you can or just one of the 6 - it can take you 2 minutes or more dependning on what you choose to commit to and have time for. All of these practices are changing the relationship you have going on between your brain and your body for the better!</span></span></div>
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<span style="color: #222222; font-family: "arial" , "sans-serif"; line-height: 115%;"><span style="background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; background-position: initial; background-repeat: initial; background-size: initial;">Contact me with comments or questions or to join a class or schedule a private session at tammysytsma@circleofstoneswellness.com</span></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-6630923823232474912016-07-13T19:41:00.000-07:002016-07-13T19:41:01.438-07:00Six Ways to Get GroundedWhen we go through the day running from one activity to the next, one problem to the next, one task to the next, the brain and the body are the last things that get time and consideration. And that, creates problems. These problems manifest as feelings of too much stress, an inability to cope with <br />
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anxious feelings, and getting so overwhelmed that you create unhealthy coping mechanisms ( a quart of ice cream is not a healthy coping mechanism). In addition, symptoms such as insomnia, appetite changes, digestive issues, body tension and pain, and many others manifest and become serious health issues. The brain and the body have a really close relationship that needs our attention!<br />
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To be grounded means to be present, aware, and attentive to your body and your brain, so that problems with this highly important relationship do not develop.<br />
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There are many ways that one can get grounded. I am going to cover 6 in the same categories I covered last week. I chose these categories, because there is research and centuries of experience behind them. None of my suggestions in this writing are time consuming. You have 12-16+ hours in a day. You can take 1-8 (yes, that's 1-8 not 18) minutes here and there and practice the following easy techniques.<br />
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<b><u>1) Cognitive Behavior Therapy:</u></b> This is an awareness exercise. We often are unaware of the body/brain processes until they are screaming out to us - "feed me!" Close your eyes and notice the breath. Then, notice what you are feeling in the body. Are you hungry? Thirsty? Tired? Etc. What's happening in your brain? Are you distracted? Happy? Anxious? Etc. Then, open your eyes. What do you see around you? What do you hear? Go through the senses. Do this once or multiple times in a day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_WKTnGUZWbrpB5jB109PZBhppYezlZzhB2E_DNFVYwbLcs7IBpibH6UiM4f3WfW6uj_C8nwMQi-vQ2jBN-ETDCFqUyXrJj7W_w48NY9xAyqyrEPlmbMSMfKJj6h6Nwsh2myIk8YQUjMJg/s1600/sukhasana.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj_WKTnGUZWbrpB5jB109PZBhppYezlZzhB2E_DNFVYwbLcs7IBpibH6UiM4f3WfW6uj_C8nwMQi-vQ2jBN-ETDCFqUyXrJj7W_w48NY9xAyqyrEPlmbMSMfKJj6h6Nwsh2myIk8YQUjMJg/s200/sukhasana.jpg" width="133" /></a><b><u>2) Power Pose:</u></b> This pose is called Sukhasana (soo-KAH-sah-nah). It means easy pose, but for some it is not very easy. The power of this pose that I would like to focus on is in the pelvis. Think of the pelvis as a butterfly shape and make it your goal to sit with the pelvis straight up and down. We all have a tilt in the pelvis - forward at the hip bones or forward at the tail bone. The straight up and down position creates power in that it enables us to sit upright through the spine and the upright stance prevents the slump. When we slump, we have less energy, we feel less confident, and we are less engaged and more isolated from the external world. So, whether you sit on the floor as pictured or just in a chair with your feet on the floor, no matter. Just find a way to adjust the pelvis and sit upright!<br />
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<b><u>3) Relaxation:</u></b> Progressive relaxation is a common tool used in yoga classes, therapy sessions, and wellness classes. It teaches awareness of tension. The brain and the body communicate both ways. The body tells the brain some things and vice versa. Tension in the body communicates - "Yikes! Something is not ok!!!" If the brain gets this message, it will continue to send out stress hormones and now you are stuck in a vicious cycle. We carry around tension without awareness and as habit. Practice progressive relaxation anytime, but it is especially helpful before bed. Here is a video to get you started: <a href="https://www.youtube.com/watch?v=HyauYKLdWfE">https://www.youtube.com/watch?v=HyauYKLdWfE</a><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaQ9jma4RY8WMYlSU4bBLV5mZMsINzAqHg-Vqi4NQbd7TY36wPccEZCoys8dd7b1Fvl-ToQMxXFSJEt1fTw-RUeGl3AAMPH8gRyfpc5x1ILK2r4sxGEl67H2lzvIV6r_MKGoKSPiJVIIRh/s1600/rooted+tree.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="191" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaQ9jma4RY8WMYlSU4bBLV5mZMsINzAqHg-Vqi4NQbd7TY36wPccEZCoys8dd7b1Fvl-ToQMxXFSJEt1fTw-RUeGl3AAMPH8gRyfpc5x1ILK2r4sxGEl67H2lzvIV6r_MKGoKSPiJVIIRh/s200/rooted+tree.jpg" width="200" /></a><b><u>4) Meditate:</u></b> Sit as instructed above. Close or soften your eyes. As you inhale, feel like you are lifting and rising taller, extending upward. As you exhale, feel you are settling into your seat, more connected to the earth, more grounded. Imagine a plant such as a tree or flower - rooted and at the same time growing tall and extending to the sun. Do for as long as you like!<br />
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<b><u>5) Breathe:</u></b> Mindful breathing is THE, yes THE best way to calm yourself and get grounded! But, it takes some practice. Close your eyes. Focus on the breath. You can attend to the sound of the breath, the movement of the breath, the movement of the body as you breathe. Whatever works. Your mind <i>will </i>wander. It will! The goal is not to stop it from wandering 100%. The goal is to practice noticing when it wanders, catch it, and bring it back to the breath. Like a bicep curl, you are strengthening your ability to focus on one thing.<br />
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<b><u>6) Chant:</u></b> Sound therapy is really effective for turning on endorphins and oxytocin. If you don't know what those are, they are the hormones that make us feel a sense of ahhhhhhhh! This chant creates a rooted feeling. Pick a low note that you can hold and say, "Lang" - say it long and slow 3 or more times with a big full breath in between.<br />
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<span style="background-color: white; color: #222222; line-height: 18.48px;"><span style="font-family: Arial, Helvetica, sans-serif;">Again, you now have your practice for the week! Take time to do something or everything on this list every day. The more you practice, the more your brain and body thank you!</span></span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px; line-height: 18.48px;">Contact me with questions or for more information and assistance at tammysytsma@circleofstoneswellness.com</span><br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-14914563995840213732016-07-06T14:50:00.000-07:002016-07-06T14:50:59.947-07:00Six Ways to Practice Gratitude for the Sake of Your Mental Health<div class="separator" style="clear: both; text-align: center;">
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Mental health is a matter of creating a good relationship between the brain and the body. When this relationship is out of whack, we think are losing it or simply unable to cope - it just gets to be too much! Somewhere, somehow along the line the brain and the body started mixing up signals and mis-communicating and now the patterns of thinking and reacting are very unpleasant. Time to fix that brain-body relationship!<br />
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There are a few ways that we can improve our mental health by simply retraining the brain and the nervous system. I use 6 methods in my yoga classes to improve mental health. However, just coming to class isn't enough to retrain the brain and nervous system. So, the following 6 skills are for practicing at home. Everyday, and even throughout the day, practice is what brings the brain and body together. Practice each of these every day for the next week and beyond.<br />
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<b><u>1) Cognitive Behavior Therapy:</u></b> The more you think a certain way or about certain topics, the better your brain gets at this way of thinking. I like to think of it as super highways and rustic roads. If you spend a great deal of time thinking in a certain way, it becomes an automatic super highway. We are really good at thinking about and noticing what is going wrong in our days, what is not going well in life in general, and how the people in our lives could and should behave differently. These thought patterns, for most of us, are on the super highway. What we want to change to is making gratitude a super highway thinking pattern. Everyday, throughout the day, find things to be grateful for. Write them down, you can.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWJ0P6hzQ1aIzyPsAckJG7ORhm0C4T4QqdIWpF4Dmd9WV5FWZg7FifPuBLLzsfIM2lywk089MUtx_dNVCWXduHiaRXMMa3X74wz4nhRzq0ORM0Kax4HCgzveyBe2SmW04X4BEDaqHSene/s1600/warrior+1+gratitude.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYWJ0P6hzQ1aIzyPsAckJG7ORhm0C4T4QqdIWpF4Dmd9WV5FWZg7FifPuBLLzsfIM2lywk089MUtx_dNVCWXduHiaRXMMa3X74wz4nhRzq0ORM0Kax4HCgzveyBe2SmW04X4BEDaqHSene/s200/warrior+1+gratitude.jpg" width="140" /></a><br />
<b><u>2) Power pose:</u> </b> Research has shown that practicing a stance similar to the super-heroes' such as Superman or Wonder Woman increases confidence. In order to find strength in gratitude, practice a Warrior 1 Pose with arms behind the back to feel powerful and open the heart to gratitude at the same time.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPNxXWQizc-Gwtcwkv5NDQBGGcbccvQl0anfeqQQ-6o94sxWqu1DxSXcbc3lpo-mU5vwPQphF8sS-to4HZ2pGhHNKkBlYO9YAHFtFH60hmMHCJ_NT025hzzH6bqZAyjl-tTlQ2B8Owme2/s1600/savasana_thought_bubbles_0.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPNxXWQizc-Gwtcwkv5NDQBGGcbccvQl0anfeqQQ-6o94sxWqu1DxSXcbc3lpo-mU5vwPQphF8sS-to4HZ2pGhHNKkBlYO9YAHFtFH60hmMHCJ_NT025hzzH6bqZAyjl-tTlQ2B8Owme2/s320/savasana_thought_bubbles_0.jpeg" width="320" /></a><u style="font-weight: bold;">3) Relaxation:</u> This is a double whammy against stress and anxiety, because we are working with both body awareness and mental awareness in an attempt to retrain the system as a whole. Lie comfortably and still and take your awareness slowly through each area of the body, relaxing and at the same time, feeling grateful for that body area. For example, relax your feet, then feel grateful for you feet. Sound weird? Maybe, but let's not take those feet for granted! And, I bet you are more than capable of complaining about your feet when they hurt! By the way, your mind will think of a million other things during this exercise - stick with it!<br />
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<b><u>4) Meditation:</u></b> Speaking of the mind thinking of a million other things...that is exactly what happens during meditation. But, every time it wanders and you bring it back, it is like a bicep curl, strengthening your ability to control your mind. For this meditation, create a mindset of gratitude. Then, let the gratitude become a feeling that you allow to permeate your entire body - thinking and feeling gratitude all over. Stay for 1 minute or 2 or 5 or 10 or 20. Whatever you can stick with and make happen every day.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ07VoqeNyzUSDqBEXaBEeGy7wHuQmwzU2RTjcOkfvl92UY3aMF_596d5WpmeVokgyFH8pmN_nWcmgychTeyXWAMPE6bhYnDq6twfmcIyZRhDGS11bT4xxFVE1YKI7EzEfbV29EmvOdWWI/s1600/bolster.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ07VoqeNyzUSDqBEXaBEeGy7wHuQmwzU2RTjcOkfvl92UY3aMF_596d5WpmeVokgyFH8pmN_nWcmgychTeyXWAMPE6bhYnDq6twfmcIyZRhDGS11bT4xxFVE1YKI7EzEfbV29EmvOdWWI/s200/bolster.jpg" width="200" /></a><b><u>5) Breathing:</u></b> The number 1, easiest method for getting the mind and the body to work together is the breath. You can do it anytime, anywhere and no one needs to know. In this case, however, lie down on something like the image shows - a pillow or rolled blanket or yoga bolster. Legs can be bent or straight. In this position, we have a full open space for the breath and we are encouraging even bigger space by stretching the breathing muscles. Breathe full deep breaths in and out and at the same time, feel as if gratitude were gaining in power and radiating from the chest (the heart center) outward into the space around you and beyond.<br />
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<u style="font-weight: bold;">6) Chant or sing or laugh:</u> These 3 practices open the blood vessels with oxytocin. Chant the word YAM which is pronounced Yang. Place your hand on your heart and chant the word a few times in a low note, so you feel your chest vibrating under your hand.<br />
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Now, you have your practice for the week! Take time to do something or everything on this list every day. The more you practice, the more your brain and body will want more!<br />
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Contact me with questions or for more information and assistance at tammysytsma@circleofstoneswellness.comUnknownnoreply@blogger.com1tag:blogger.com,1999:blog-2876728225526808371.post-36174214997025183192015-01-22T08:19:00.001-08:002015-01-22T08:19:25.161-08:00<div class="separator" style="clear: both; text-align: center;">
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<span style="color: #783f04; font-size: x-large;"><b>Lead Yourself Toward a Great Life Just by the Focus of Your Thoughts - 5 Practices to Get You Started </b></span><br />
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<span style="color: #7f6000;">~Tammy Sytsma, Licensed Professional Counselor and Certified Yoga Therapist</span><br />
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<span style="font-size: large;">Practice makes perfect right? When it comes to the brain, yes! Of course, the brain is more complicated than that. But, one immensely powerful way to change the direction of your thoughts is through practice. To some extent, the brain is like a computer - what you put in, you get back out. And, the more you put it in, the better the brain gets at spitting it back out. So much so, that some thoughts and behaviors occur unconsciously based on this input.</span><br />
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<span style="font-size: large;">This is a good thing in most cases. Example, a toddler learning to get the spoon in his mouth. There comes a time when this needs to be something effortless, involving very little conscious thought or eating with a spoon will be too complicated a task. Let's grow up a little bit and consider learning to drive. Even getting the key in the ignition needs to be a conscious process of thinking and remembering, not to mention which foot goes with which pedal and the myriad other little tasks and thought processes that keep us on the road. We experience this in a small way when we drive a rental or another person's car. Where's the switch for the turn signal?!</span><br />
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<span style="font-size: large;">So, now that you know why focus matters, here's what to do, so the great life you want is part of this automatic thinking process:</span><br />
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<span style="font-size: large;"><b>1. Start your day in a positive direction</b>- While still lying in bed think of all the things you are looking forward to in the day. If that is hard, then think of one thing - goal is to raise that number gradually.</span><br />
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<span style="font-size: large;"><b>2. Play music or audio with a positive message- </b>Getting breakfast ready with some music in the background that makes you happy or driving to the office with an audio book or podcast that contains positive information or encouraging messages will get your external environment to support this internal change.</span><br />
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<span style="font-size: large;"><b>3. Avoid the gossips and complainers- </b>The only reason we gossip or talk about others or complain about situations is to boost our own sense of self. Problem is, it is also causing you to focus on what is flawed in yourself or your work. You will get back to your desk and make sure to hide any mistakes and shortcomings that might fuel the gossips. Stay away from this behavior and instead find positives about the people you work with and your work situation.</span><br />
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<span style="font-size: large;"><b>4. Look for proof of what is right, not just what is wrong-</b> The brain is evolutionarily set up to pay attention more closely to what is wrong in the environment. Our ancestors did not live as safely as we do - they had nature, insects, wild animals, and dangerous neighbors to contend with on a daily basis. Daily survival meant paying attention! We still have that brain, but no longer have that kind or quantity of dangers to attend to, so we tend toward seeing stressors much more easily. Instead, look around and notice what is positive in your environment. Look inside and notice what is positive internally.</span><br />
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<span style="font-size: large;"><b>5. Practice gratitude-</b> At the end of the day, review your day and list what you are grateful for or whatever went well in the day. Look for what you enjoyed - a smile, a laugh, a flower, the weather -the small and the large and everything in between.</span><br />
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<span style="font-size: large;">A positive and encouraging focus will r</span><span style="font-size: large;">ewire your brain toward what you are trying to accomplish and build a foundation that is solidly motivating and helpful to who you want to become and what you want to create!</span>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-65309945678793307712014-08-07T18:54:00.001-07:002014-08-07T19:40:29.544-07:00Stress Relief is Yours!<div class="separator" style="clear: both; text-align: center;">
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Stress gets a lot of air time, TV time, and print space these days. Mostly we're discussing ways to relieve stress: take some yoga classes, go for a walk, learn to meditate, take time for yourself...... YES, do all of those things! But, that is not what this is about. Today I am writing with the theory that most of our stress is self-made. Yup, you are the cause of your own stress. Doesn't mean stressful things aren't happening. They are. But, most of the stress I hear about in my office and in my classes is self-made. Here's how:<br />
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<b>1. We are too hard on ourselves.</b> The high expectations we have for ourselves are unreachable. When I ask a client with something I consider to be too high an expectation I ask, "Do you expect that same behavior from your daughter? Your friend? Your partner?" The answer is almost always "No, but...." and then I get a long circular, almost makes no sense story and rationale for the high expectation. Then, the beating begins. People with these too high expectations beat themselves up with so much judgment and criticism, it is impossible to imagine success ever being possible.<br />
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I also see a lot of perfectionism. Perfectionists also create high expectations, but they go a bit further. Mistakes are not allowed. Stupidity (we all do it!) is not allowed. Being human is not allowed. So, when a mistake is made, something stupid is done, or their humanity shows through, perfectionists get so fraught with worry and rumination (think hamster wheel of the same thoughts "what if....., "I should have...." "what can I do to fix it?") that really getting things well done and solving problems with creativity and insight is all but impossible. Anxiety over lack of perfection limits our brain capacity to open up to great solutions. Ask yourself, "Did I do everything I could have to fix this?" "Did I apologize, if needed?" "Did I put something in place to make sure it doesn't happen again?" Then. let it go...<br />
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The constant tape recordings of criticism and judgement that we allow to play and replay in our minds are just not necessary and totally NOT helping. Not just perfectionists and those with high expectations have these recordings. Many of us do and the recordings limit us severely from moving forward and creating successful personal and professional lives. Turn those critical recordings off! Just like that annoying song that played on the alarm clock radio and won't leave your head, replace it with something better. The energy to make change in one's life comes from encouraging comments. Not sugar-coated and syrupy, but real encouragement. When the critic has a voice in your head, counter it with encouragement.<br />
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<b>2. We worry too much. </b>Thinking about something over and over does not solve it. You know how you suddenly think of where you left your keys while in the shower? This is what I am talking about. Letting the mind move elsewhere allows different possibilities and connections and therefore, different solutions, ideas, and concepts. Get away from that continual worry. Let it go for a while. Give it a break. Do something enjoyable for an hour and see where the worry goes from there. I bet it finds new territory toward a solution or loses significance to the point where you wonder why you worried so much. Allow a little room for faith and trust. You, god, nature, the universe, somebody will come through.....<br />
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<b>3. We deny our feelings. </b>Now, I am not talking about walking around blubbering and sad when sad, although if you want to express yourself this way, do it. What I hear most is something like, "I shouldn't still feel this way." Or, "People have it worse than me. Why am I letting myself feel this miserable?" Truth is, you do. Denying it, saying you shouldn't feel it, doesn't change the feeling. You have to change the feeling. Stop spending time on what you shouldn't be feeling and accept the feeling. Let yourself feel it. Then, figure out what to do with it. Maybe forgiveness? Maybe expression? Maybe lots of options will help. See someone or talk to a friend and get an outside yourself suggestion or two.<br />
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<b>4. We think it is about us, waaaaay more often than it is. </b>People take a lot of things, things that have nothing to do with them, personally. Most people outside of you are behaving not because of something you did or said, but because of something to do with themselves and their situation. In addition, we want people to behave the way "they should" behave. I spend a lot of time in my office listening to what my clients think others should be doing. Since those others aren't there, it's obvious this isn't going anywhere. Expecting others to do what they should (according to us) or spending time thinking about how another's behavior is caused by you in some way is just like beating your head up against a wall. No good can come of it. Let it go. Yes, maybe they should. Yes, maybe they did react to your behavior directly, but the reality is that most of the time, most of the people are running on what's inside of them and you, have no control over that.<br />
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<b>5. Speaking of control.....we need to stop. </b>There are things in life we can control, but there are many more we can not. Let go of getting angry, upset, frustrated by what you can not control. Example, you can not control rush hour traffic. So, stop getting stressed out about it. Find a workable solution. There are lots of ways to accept what is and make it more enjoyable. Let go of what you can not control.<br />
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<b>6. We spend way too much time on what sucks and not enough time on what's great. </b>Easy solution here is to be grateful. Be grateful for every small aspect of your life that is OK, then build from there. You don't make life better by focusing on what sucks. You make it better by focusing and building on what is OK, great, fun, enjoyable, etc. Build on the positive. Or, you'll get better at the negative.<br />
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There is a whole lot of stress out there that doesn't need to exist at all. You made it, you can unmake it!<br />
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<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-46585890003638890782014-05-03T16:57:00.000-07:002014-05-03T16:57:22.514-07:00Be SMART When Setting GoalsSpringtime often brings goals for losing weight, eating healthier, getting in shape for summer sports and activities....etc. But, we are not always very successful with our goals and we are rarely successful at maintaining them. Why? There is something missing from our understanding of how the brain works, I believe. So, even though we can make some changes, we often go back to old ways. This isn't about willpower, this is about being SMART.<br />
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SMART is a pretty well known acronym to help set a format for goal setting. S is for Specific. M is for Measurable. A is for Attainable. R is for Relevant. T is for Time. Let's take each one individually and do this right!<br />
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Be SPECIFIC. Usually, we have a pretty good handle on where we are - for example, I can run 1 mile, I am 40 pounds over weight, I have $330 in savings. We also have a good handle on what we want - I want to run 26.2 miles, I want to weigh 135 pounds, I want to have $950 in savings for my trip. What is lacking and really important are the steps in between. This is the part that needs to be specific. It is also the part that teaches us and our brains the process of being successful. The step by step process toward the goal acclimates the brain toward change and eases the body and mind in the direction of change.<br />
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It is important to focus less on the ultimate goal and more on the next specific step in the process toward the goal. Using the goal - maybe an image on your mirror as a motivator can help fire up the emotions, but long term changes come from the step by step process on the way to the goal. Here's how: set specific weekly actions that are completely do-able, but ease you in the right direction. Say going up 1/2 mile each week, losing 1 lb. per week, putting aside $10 each week. Get specific about where that $10 is coming form, about how to decrease calories consumed or increase calories used, etc.<br />
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Make the goals MEASURABLE. There has to be a way for you to show your brain you are there. A way to celebrate and pat yourself on the back with each small step you make toward your goal. The brain is firmly set in wanting to stay as things were. It needs you to show it with each step in the right direction that this is it! This is going to be great! We need to keep going and never look back! With each measurable step, celebrate, make a big deal of your success, stimulate that reward center with something that lets the brain begin to connect to this goal.<br />
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Make your goal ATTAINABLE. The small steps along the way are going to help. Be real here. It is silly to force yourself on a journey toward a goal that doesn't serve your life in a positive way. Don't set yourself up for failure. If setting aside $50 a week makes you feel like you have to give too much up, you will fight your own goal. If you ask your body to exercise too much, you will get injured and feel miserable. Set yourself up for success!<br />
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Make sure the goal is RELEVANT. A good example of a non-relevant goal is going on a quick fix diet. If the diet is not sustainable, why bother? A sustainable diet is one you can stay on FOREVER and maintain the healthy weight. A relevant fitness goal sets you up for an event, yes, but then also sets you up for a healthy fitness lifestyle after the event. The event is no longer the motivation, feeling great physically is. Relevancy also helps the brain make connections that make the whole process easier, no matter what your goal. The brain gets better through practice. It also gets better when it can take something new and make it fit in with something old. Making connections creates a higher level of success.<br />
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Be TIME-specific. It is great to set this up with weekly achievements which then lead to monthly achievements which then lead to longer term goals! Where will you be at each time juncture? Now, one problem with time specifics is what happens when your goal at a certain date and time does happen? Maybe there was an emergency fix needed on the car and you had to dip into the savings? Or, an injury prevents certain training goals? Then, reset. Don't give up! Life is not a perfect linear march to success. When it becomes necessary to say, uh oh this is not possible as planned, then reset your time goals and get back on track.<br />
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Sometimes it is helpful to get some objective assistance and motivation for goal-setting. Find yourself some support, someone to help with your plan, someone to help you celebrate, cheer you on. Make this fun. If it is torture and drudgery, it is only a temporary quick fix. Long term goals require a good plan, steady, progress, rewards and fun!Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-77502218790655265472014-01-31T11:34:00.000-08:002014-01-31T11:34:01.088-08:00Making stress my friend?!<div _mce_style="text-align: left;" style="text-align: left;">
I saw a <a href="http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend.html" target="_blank">TEDtalk from Kelly McGonigal</a> and it is really making me think. Watch the video. It is 14 minutes long. What she is saying is that we can use stress to our best advantage health-wise, just by changing our beliefs about stress itself. I have seen beliefs make huge changes in people mental health-wise, but can beliefs change us physically as well?</div>
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Let's look at one study published in the European Heart Journal. Just over 7,000 people were followed for 18 years and asked about their perceptions on stress. Then, researchers looked at the participants' risk of cardiac disease and death. Those that believed that stress has affected their health "a lot or extremely" were more likely to die of a heart attack. Risk of heart attack, in fact, doubled. This was found independent of other biological risk factors. Researchers stated that "people's perceptions about the impact of stress on their health are likely to be correct." In other words, if you believe stress is harmful, it will be! Read more on this study <a href="http://www.sciencedaily.com/releases/2013/06/130626211919.htm" target="_blank">here</a>.<br />
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Another study, the one that Kelly McGonigal is referring to, was published in Health Psychology and tracked 30,000 participants for 8 years. Researchers concluded that people who have high incidences of stress <i>and</i> believe that stress is harmful have higher risks of dying prematurely. How much higher? 43%!<br />
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Participants were surveyed yearly on how much stress they experienced over the past year. They were then asked how much they believe the stress effected their health. Participants were asked whether they attempted to cope with the stress in some way. They were asked about their physical health over the past year as well as their mental health. Ultimately, the self-report of physical health was merely about perception. The real data marker researchers used was simply public death records - mortality.<br />
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Participants who reported stress, also reported poor health and psychological distress. However, participants who reported they made attempts to cope with stress, were less likely to report poor physical health. Might be that if we perceive we can cope with stress, we have fewer health effects.<br />
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Now, let's look at mortality. It is important to note that just looking at stress levels did <i>not</i> predict mortality. Nor, did just looking at one's belief that stress is harmful. It is the two together that predict that 43% higher rate of premature death. If one has a lot of stress <i>and</i> believes that stress is harmful, then premature death is more likely. Read the study <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3374921/" target="_blank">here</a>.<br />
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This is not a causal relationship, so far. This type of study can not ascertain cause. But, it does indicate a very close relationship. Because the relationship is within your control, why not make some changes? Researchers theorize that what has been studied in psychology for years is likely present here as well. People who expect negative things to happen to them, see negative things happening all the time. It is hard to see the positive in life for these people. They are likely to see their health as poor, their stress as too high, and their ability to cope as useless. It's that old self-fulfilling prophecy thing.<br />
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In addition, there is resiliency or the ability to cope and overcome. Might be that seeing stress as something one can overcome makes it less, well, stressful. A biggie in the mental health field and in education is locus of control. If I see events <i>not</i> as things that continually happen to me, coming at me from the outside world with me having no ability to control, I am much more able to cope and much more likely to see life optimistically. However, having an external locus of control, causes people to see life pessimistically. Negative events just keep happening and I am the victim. Pretty stressful way to see life right?<br />
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Let's look at the stress response briefly. The system is flooded with stress hormones. We think all of these hormones are bad for us. Truth is, it is more complicated than that. Any feeling we have, is actually a complicated cocktail of hormones. So, those "good" hormones can be present in bad feelings and "bad" hormones can be present in good feelings. Example, oxytocin. Oxytocin is considered a "good" hormone. It makes us feel loving. It makes us feel all warm and fuzzy inside. However, it is released when stress is present. You can learn more about that by watching Kelly's TEDtalk. Others present will be adrenaline, cortisol, epinephrine, etc. Ok, back to the stress response. Once the stressful event is over, all of this goes away and a different dose of hormones is present.<br />
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Here's where I see and I interpret the information and research differently from Kelly McGonigal. She says we only need to change our beliefs about stress. Make stress your friend. I say there is a two-pronged strategy to take. Change your beliefs <i>and </i>get better at coping.<br />
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Let's look at the person who is optimistic, who feels s/he can cope, who is resilient and knows the stressful event will end. This person's stress response will end appropriately once coping mechanisms are in place and positive belief systems take over. The person who is pessimistic, has poor coping skills, and feels a victim to stressful life events will not be able to turn off the stress response. A constant exposure to the stress hormone cocktail is deleterious to physical health. Eventually, this will cause health issues - poor heart health, weak immune response, digestive problems and more. Not only that, why bother with healthy choices? Why eat well? Why exercise? We're all gonna die anyway, right? So, what we each need is to be able to cope better <i>and</i> we need to believe we can overcome stress successfully.<br />
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We need an arsenal of coping mechanisms for stress. I am not going to address these here, because I covered what you can do to take control of the stress response in <a href="http://circleofstoneswellness.blogspot.com/2013_08_01_archive.html" target="_blank">my August blog</a>. Read it and make yourself a "tool belt" of coping skills. <br />
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We also need to address our belief systems - believing stress is harmful, seems to make it more harmful. If you don't yet believe what I've shared here, educate yourself on this research. Educate yourself on how the brain works. Start creating optimism. If you complain, stop complaining. Place a bracelet/rubber band on your wrist for every complaint. Eventually, train yourself to get to a day that is complaint free. Create affirmations: "I believe, I can cope." "My body is strong and healthy and can handle this stress." "I can get through this. I am strong." You get the idea, right? When you think negative thoughts, change them to positive thoughts. Try gratitude. This is a great way to become more optimistic, to see the light at the end of the tunnel, to have some faith. Focus on what is positive and present each day - from the tiniest things, to the big things, to things normally taken for granted, to the obvious. There are gratitude programs available online. There are books on gratitude. Plenty of resources out there. This isn't about losing touch with reality. Reality is positive as well as negative. We only have so much attention - how about more of the attention going in a positive direction and less going in the negative direction, for the sake of good health?<br />
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If having large amounts of stress <i>and</i> believing stress is harmful have such a strong unhealthy relationship, it is time to take your mental and physical health under your control. Stress <i>will</i> happen. It will likely happen today and probably tomorrow. Saying big deal, I can handle it and then doing so reduces negative health effects. Learn to deal and learn to believe!<br />
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-6921384055221202272013-12-29T15:04:00.003-08:002014-01-28T10:24:35.613-08:00Multi-Vitamin Reports and Studies are Multi-LimitedI don't know who I should be frustrated with - the authors of these recent multi-vitamin studies or the media reporting. Maybe both. I am not saying we should or we shouldn't take vitamins. I just would like the information to be clear, fair, and balanced. In this case, with both studies, the reports are none of the above. Not only that, but the study printed in the Annals of Internal Medicine is titled: "Enough is Enough: Stop Wasting Money on Vitamin and Mineral Supplements." Wow! That is a pretty extreme title. The research they gathered must be strong! Not so.<br />
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First off, the studies are focused on multi-vitamins. A multi-vitamin is a very different kind of vitamin and/or mineral than taking specific vitamins, minerals, and supplements on their own. For example, it is not necessary for anyone to take iron, a mineral, unless specifically diagnosed as deficient. So, a multi-vitamin might provide what is NOT needed and could actually be more harm than good. Same is true with beta-carotenes found in some multi-vitamins. That <i>is</i> a waste of money.<br />
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Typically, those of us diagnosed as deficient in any area - calcium, Vitamin D, iron, etc. are prescribed or told to take that supplement alone with a certain measurement of IUs (International Units) or grams (g. or milli- mg, etc.). Try to find that measure in a multi-vitamin and you could be short-changed. Best to buy what you need in it's pure form, void of other vitamins and minerals. In addition, as the studies do indicate, we can metabolize only certain amounts of substances in a particular amount of time. The rest, well, it gets literally flushed. So, buying smaller amounts of exactly what you need and taking twice a day will allow the body to get what it needs and stop you from flushing away your money.<br />
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You can do the math on this. Many authors write about how many mgs or IUs the body can handle and how much to take at any one time. Creating a blanket statement of waste is just short-changing the public's ability to handle good information. It is true, however, that the general amounts allocated in a multi-vitamin are going to create waste. Some vitamins and minerals are water soluble - they come out in the urine, if not absorbed and used. Others are fat soluble and can become toxic in the wrong dosage. Multi-vitamins make this tricky, because everything is lumped together in one pill. So, it might be that taking things separately, as needed, in amounts that work for your size and lifestyle, is the best bet for the money.<br />
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The reason I would not take a multi once I reached adulthood (I did love those Flintstones vitamins as a kid), is that I knew some did not get along well and others get along really well. For example, take iron with vitamin C helps make them available to the system. Don't take Vitamin C with zinc, etc. What's right and what's wrong? What goes together and what doesn't? I just decided to do my research, look at what might be deficient in my diet or during particular times of the year, what I'd like to increase and take those individual vitamins and minerals with some intentionality. It is clearly more complicated than just wadding all the vitamins and minerals up into one and taking that horse pill each and every morning.<br />
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How can these researchers say with clarity that all supplementation is a waste of money when the studies were based on one vitamin brand and only a multi-vitamin? Some argue that the brand was a low-potency brand and the results wouldn't be strong with such a poor quality multi-vitamin. In addition, there are multiple studies that show specific vitamins are beneficial. The vitamins B-12 and B-6<i> are </i>shown to be<i> </i>beneficial, but in this multi-vitamin there wasn't the same beneficial amount as in previous studies. Other studies show vitamin E <i>is</i> beneficial - in its gamma tocopheral format. Well, a multi-vitamin can't hold gamma tocopheral well, so the vitamin usually contains alpha tocopheral which <i>is not</i> beneficial to cardiovascular health. This is complicated! Making a big statement like that title - Stop Wasting Money on Vitamin and Mineral Supplements, is just plain irresponsible.<br />
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The second problem I have with the studies is they are reporting and studying disease prevention rather than healthy lifestyle. Most people taking vitamins and minerals hope there is some preventative benefit in the long term, but in the short term they are doing something healthy for themselves. Making life -body and mind - better. Do vitamin and mineral supplements make life on an everyday basis better? Do we have more energy? Do we feel happier? I don't want to live a life where all I do is prevent disease. I want to live a life that is active and happy, a life in which everyday is enjoyable. It's not all about disease - it might be that vitamins and minerals make life better! Where's that study? Did researchers include that in their I am wasting money assumption?<br />
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My biggest peeve about the reports is that no one is saying that the first study was done only on men. It was! I thought we were past this ridiculousness in the medical field when we discovered that women have very different kinds of heart disease, stroke and age-related decline than men do, so we'd better start doing studies on both sexes in order to have good information. I don't know if this is good information for me, because I am a woman and the study was done only with men. Not to mention the men were older - they were taking Centrum Silver. May or may not be applicable to for sure 53% of the population, not to mention all those under 50, male or female. <br />
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Finally, the studies were only about cognitive decline (the first one reported which was the all-male study) and heart disease (the second, with unknown percentages of males to females and age levels on this one). What if mult-vitamins are good for cancer prevention? Awwwww shucks, we threw them all out, because you told us to! Classic throw the baby out with the bath water!<br />
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Here's the best true statement that can be made, in my opinion: If you are taking your multi-vitamin<i><b> only</b></i> to prevent cognitive decline and you are male and around 50 or older, then ok, throw it out. If you are taking your multi-vitamin to prevent heart disease <i><b>alone</b></i>, then you might be on the right track in chucking your multi as well, it might not be doing much good. However, there was NO evidence that it was doing harm. In fact there was insignificant evidence that small improvements were present. For everybody else, the evidence is just not there....yet. Educate yourself, make decisions based on you as an individual, your health history, your family's health history, and your current lifestyle (which includes what you eat and drink). This is up to you. Research is biased and the media just up for a good hype on a very extreme title to a very poorly executed study and research article.<br />
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I, personally, change my supplementation periodically. I take B-12 regularly, because I am vegetarian and nearly vegan. I take Omega-3 supplements sometimes, but not regularly. In the winter, I take some zinc, vitamin D and magnesium for the immune system and the lack of sun exposure. I look at my lifestyle, my needs, my current health, my age, all of it. Sometimes, a lot of the time, I take no supplements. I don't need them or I can't afford them. All of this is important, so please educate yourself and take yourself into account, then do what's best for you.Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-2876728225526808371.post-15741347512405691102013-09-19T16:29:00.001-07:002013-09-19T18:46:16.779-07:00Harvest TimeIt's the harvest moon, so named for it's temporal location on the calendar - when the harvest in many areas is most plentiful. Brings the Neil Young song, Harvest Moon, to mind..... I digress. Yes, there are plenty of local harvested delights available now. Maybe some from your own garden? We all understand the process, in spring or late winter, we plant a seed or a root or a seedling. We then tend it all spring and summer with watering, weeding, and fertilizing. There will, after an appropriate time for this plant, be fruit - perhaps the true fruit of the tomato, maybe the root of a carrot, the seed pods of the string bean, or the leaves of the kale plant. What we sow, we reap, as the old saying goes.<br />
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But this progression also plays out throughout life. When I began my days in the mental health profession, I worked exclusively with women. Women who were addicted to substances, diagnosed with post traumatic stress disorder or other anxiety/depressive disorders, and mandated to be in treatment for these conditions. Not a great scenario for success. After my 3rd year or so, I found myself disheartened as I saw women returning who had previously completed or quit treatment. It was a cycle with very few actually getting themselves out. I still can count on my 2 hands the number of women who went through that program in 8 years and did so successfully. The rest are still struggling and some are gone from this earth.<br />
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Geez, I began to think, how do I continue to have any motivation or hope for what I am trying to help these women do? At that same time, I saw something and I read something, can't tell you what either was, because I don't remember, but I know they both sent the message - plant the seeds, water, fertilize, do what you can to tend, but that is the extent of my responsibility. All I can do for others is tend to what is positive and healthy in their gardens and stop tending to the negative. The true work of the garden within is then theirs to do.<br />
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For one's self the analogy plays out well and is now backed up by science. Neuro-science is now proving that what you tend in the garden of your mind gets stronger and grows. This means that what you spend time on is what your brain becomes best at doing. Spend time complaining? The brain gets good at complaining. Spend time practicing the piano? The brain gets better and better. Spend time looking around at the greatness and wonder of life? The brain sees more and more of that. What we sow, what we tend, we reap.<br />
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Start paying attention to what you are planting in your life. If you want happiness, stop looking for all that sucks in the world, stop complaining, stop playing the victim and start looking for happiness, start feeling grateful for small things, start being a survivor. If you want peace, cultivate peace through meditation or prayer. Decide what it is you want to harvest, plant it, and tend it. Catch yourself tending the weeds and the poisonous plants and stop. This might take some time. It's a habit the brain has grown used to. We might unconsciously find ourselves out there in the weed patch and need to pull back. Every time you switch from behaviors and thoughts you don't want to those you do want, you are tending your new garden and in time, it will grow stronger and you will reap your intended harvest.<br />
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Happy harvest!Unknownnoreply@blogger.com0