Renew yourself and decompress with Yoga Nidra and Writing - yes, with a pen or pencil!
If you've been to Kelly's yoga class or tried any of the yoga practices Tara linked last week then you've experienced the feeling of calm and ease that can come with adding these to your self-care toolkit. I've talked about Yoga Nidra to calm and repair the nervous system, improve sleep and focus, recover lost sleep and enhance learning amongst other benefits. It is done lying down. If you haven't tried any of the practices visit the mindsnacks links above (under Reminders) and here is another one I've found recently, recommended by Dr. Andrew Huberman who invented the acrrnym NSDR (non-sleep deep rest). It's 23 minutes in length. https://www.youtube.com/watch?v=pL02HRFk2vo.
Create
Next, I have a question for you. When was the last time you sat down and wrote?- and I don't mean texting or typing! Have you handwritten a letter lately or maybe made a list of things to do? Sometimes our brains and bodies get so full. There is information coming at us constantly. For those of you who feel a bit overstimulated or just need to empty out your busy brain you might find stream of conscious writing to be an easy and helpful activity. When I started writing regularly, in my 20's, I had been introduced to it as "Morning Pages" in the classic book by Julia Cameron titled "The Artist's Way" here's the link to that:
I would write 3 pages every morning in a dollar store spiral notebook. I'd typically start with the sentence "I don't know what to write" over and over until the words started flowing. I did it every day for a few months. I wrote angry letters, used colorful language with reckless abandon and expressed all of the emotions and thoughts that felt heavy in my heart and body. These days I sit and write at least a few times per month or more. I usually burn what I write because that feels good to me! You can rip it up in little pieces, throw it away or whatever you like! Sometimes ideas to explore more through writing will come. Maybe you will feel more clear and calm. Maybe you just need a few minutes to write freely or express some emotions to the universe! Maybe there are other things that work better for you? Like any creative outlet, I recommend trying it at least 3 times to experience how it feels to you. You may find a way of expressing YOU through writing that is unique to YOU! Many writers do this form of free writing as a way of brainstorming and starting their SFD (sh#@! first draft) It has helped me and many of my clients and creative voice students feel more clear and calm. It has led to miles of art, poetry, words and expressions of healing and growth. I use it in therapy often with great results! If you have any feedback on either of these practices, I would love to hear from you!
If you responded to Aaron's e-mail and picked up your prize you have the perfect tools- A journal and a timer to give this a try!
If you like it, here is a link to an amazing book by Steven Pressfield called "The War of Art" to guide you into building any type of creative practice, work through resistance and be consistent.
https://stevenpressfield.com/books/the-war-of-art/
I feel so grateful to have the opportunity to sit and BE with many of you amazing humans who have come or who come regularly to therapy! It is such a gift to be able to see your progress and commitment to YOU!
I read the coolest thing on musk oxen and Bison/Buffalo mamas this week and am sharing here in honor of Mother's day. The following excerpt is from https://www.instagram.com/farmersfootprint/
Did you know when threatened the matriarchs of a herd of Bison will organize themselves into a circle around their vulnerable fuzzy-headed newborn calves or a mother who is birthing? They face outward toward a predator guarding a generation "When danger threatens they do not run away. Instead, a herd of 20-40 individuals backs into a rough circle facing outward with their calves in the center or under their mother's bellies. This ring of horned heads can defy such natural enemies as the arctic wolf and the grizzly bear. Isn't that magnificent?
Thanks to all those who "mother" nurture and protect the vulnerable among us. We hold immense power when we stand in community and support each other.
Take good care of yourselves and those you love, breathe some fresh air, move your bodies and have a great week!
Spring cleaning: When you declutter you feel better. When you feel better, you show up better.
Spring cleaning: Journal Prompt Questions and 4 Things to Declutter
1. Mind Consider what you think about relative to the environment. What media, people, activities and places help your mind feel clear and positive? You can make a column for each area and list these in your journal. Do you have any repetitive thoughts that feel unproductive? Write them down. Get them out of your head onto paper. You could also find someone to talk to about them. What are you curious about? What do you want to learn or try that may feel a little scary? Do you have/ want a meditation app on your phone? Would you like to start a daily mindfulness practice?
2. Heart What is ready to go from the past? Do you have resentment, guilt, shame, grudges? Are you avoiding a difficult conversation with someone? Ask yourself; What is needed for me to be free to feel renewed and whole? Frequently check in with yourself by asking; What am I feeling right now? then, without judgement, find ways to express what you have discovered.
3. Home This is the time of year to open the windows, pull out the furniture, clean out drawers, edit the closets etc.
What to get rid of and what to keep: Is it useful? Is it beautiful? Is it meaningful? What is my connection to it? You can wash your windows with the intention to see your home space clearly. After you clean up and throw out, bring the energy of spring inside. You could choose a branch of leaves, flowers etc.
4. Body Add nutrient dense whole foods to your life such as more fruits and vegetables and eliminate processed sugar and refined flour. You can ask; What does my body want right now? Add lemon to your water, put your bare feet in the grass, take a walk, move your body, get outside, take an epsom salt bath. A body scan is also a useful practice to check in with tension that may be ready to go.
For more resources on specifically what you would like to work on, search the mind snack resource archives or ask any one of us!
Finally, Here are a few links to inspire:
A song of blessing (Christian tradition): https://www.youtube.com/watch?v=Zp6aygmvzM4
A song of blessing by Peia: https://www.youtube.com/watch?v=YiDpIaXQDrI
A podcast on self care: https://tiffanyspeaks.com/ep-66-self-care-is-spiritual/
53 Things To Declutter video: https://www.youtube.com/watch?v=N0dkNZmPMLE
Digital Decluttering Challenge: https://www.youtube.com/watch?v=YG8m_V8YYuA
10 MIn. Body Scan: https://www.youtube.com/watch?v=GJCaPqwXVvc
Take good care of yourself and those you love
Peace and blessings
Thinking of the Self as a Garden
1. Prepare the Soil
Did you know one handful of healthy soil has more microorganisms than humans on earth? We can think of our own body's microbiome as the soil with which we can grow our life from. The healthier this "soil" is the more clear we think, the better we sleep and the more energy we have to create.
Action: Think of all that you consume that contributes to the health- or dis-ease of your body and mind (garden). Consider the quantity and quality of what you feed yourself ie: food, water, sounds, media, the people you spend our time with etc. What other activities and factors contribute to the inner environment of your wonderful creative self? What can you do to reinvigorate and add nutrients to your inner garden space so that it is teeming with life and promise for health and wellness to sprout in the coming months? These can be physical, spiritual, mental, emotional or social "ingredients".
2. Plant Your Seeds
Now that you have provided a place for things to grow, decide what to plant. Just like planting garlic with your roses to keep pests away or a cover crop to work into the soil depleted by heavy feeders like tomato's consider companion planting! Diversity and companion planting is crucial for healthy soil. There is a symbiosis between many plants- they help each other grow! For example, I love to grow peas and beans up my sunflowers.
Action: Reach out to a companion who you feel is good for you and that you are good for too! Schedule a phone call, lunch or other activity with the intention of connecting and inquiring how you can support them and asking for what you need to thrive. We aren't meant to do life alone. Humans are wired for connection and sometimes it takes a little effort to foster this. Maybe you want a workout buddy and so does someone you know? Create your community, decide what to grow and work on together. You can also schedule an appointment with a therapist or coach!
3. Nurture Your Plants
Say you have decided to grow a vegetable and herb garden along with some wildflowers interplanted. Also, say you have decided to grow your ability to have healthy boundaries by expressing your needs more clearly with loved ones. When weeds sprout and grow, they block the sunshine and drink the water our plants need to live. We need to learn to say no to things that crowd out our ability to receive what we need, as well. Just like flowers and veggies have the knowledge of what they are meant to be in their seed, we have that same intelligence born within us. We also need the freedom and space to become who we are meant to be.
Action: You can literally go outside and pull up something dead or unproductive that needs to go and decide what to plant instread, breathe the fresh air and feel the sun. Also, tend to your inner soil -Is there someone you feel is draining to be around that you would like some space from? What is a recurring activity in your life that could be replaced with something new? Nurture yourself by identifying one small thing to do that feels good. Maybe it is pausing, breathing in and feeling the sunshine on your face. Is there a food you can eat that will add fiber and nutrition to your diet? Can you find a few minutes at the start or end of the day to meditate, add some stretching, physical exercise or creative work? And finally, just like plants need regular light, fresh air, moisture and nutrients if you are seeing a therapist or coach make it consistent. Even when you feel like you are doing well, this is often the best time to engage in counseling and where the most optimal growth occurs. Plants grow from seed to full maturity in time. The sun rises and sets daily in our growth cycle. Show up for yourself by investing in regularly scheduled time just for YOU. You can come once a week, every other etc. Reach out to any of us to find a rhythm that feels right for you so that we can help you let in some light and see what is blocking your sunshine
Create
Here is an activity to help you see where your life/soil is and what it needs for more balance and growth. It's not fancy and only takes about 5 minutes. I have illustrated it here with instructions.
1. Make a column of at least 10 things you love to do.
2. Across the top of the page list the areas of life as.
3. Assess the needs that each activity meets in each area of life by checking them off.
4. Tally up your marks and assess what areas could use some attention. For example; I might add another social activity into my life since my marks are low in that area.
Here is an awesome documentary on the state of our beautiful earth's soil and what we can do to nurture it. It is not your typical environmental doc. It is hopeful, practical and offers real truth and hope for healing ourselves through loving and caring for mama nature.
"The Need To Grow" https://grow.foodrevolution.org/screening/
And a great youtube channel to check out if you'd like to develop or grow a yoga practice.
https://www.youtube.com/user/yogawithadriene
Thanks for reading and have a wonderful week!
Paying attention to the cycles of nature along with our own inner wisdom to move us forward in life.
Create : This coming wednesday is the full moon in the sign of Leo. The cycles of the moon can be a guide for us to consistently release patterns, behaviors, thoughts etc. that weigh us down. Simply write down, draw or doodle images of what would be good for you to let go of and rip it, burn it, or throw it away sometime in the next few days leading up to the time of the full moon.
Listen: This Thursday, Feb 17th Live event with Danielle Laporte: "How To Hear What Your Higher Self is Saying"
- Commune Podcast new episode: https://www.onecommune.com/blog/podcast-find-your-way-back-to-yourself-with-danielle-laporte
- And some unique Valentines Day date ideas : https://utahstories.com/2022/02/spooky-dating-ideas-for-valentines-day-or-any-other-day/
- I hope you can find a way to show yourself and those around you a little extra love this week. Don't hesitate to reach out to any of us so we can support you!
Have a great week!
Don't be afraid to begin again: to roll the dice and start over from scratch. Don't be afraid of letting go of things that have held you back or caused you pain, or unnecessary suffering. Don't be afraid to release the ones who don't see you, don't choose you, doubt you and don't cheer you on. Don't be afraid of taking a risk and betting on your self. What you should fear is standing still, staying stuck, and only making surface changes. Be terrified of that.
Ranier Wyld
CREATE:
Watch this short video by The Holistic Psychologist: https://www.youtube.com/watch?v=ZIyTbEEmCS0
Next: write down 1-3 things, thinking patterns, habits, beliefs etc. that you intend to let go of this year.
LEARN: Here are a few podcasts to check out this coming year:
Huberman Lab: Neuroscience and related tools; https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110
School of Greatness Lewis Howes https://podcasts.apple.com/us/podcast/the-school-of-greatness/id596047499
The Tim Ferriss Show: https://podcasts.apple.com/us/podcast/the-tim-ferriss-show/id863897795
May you be Healthy. May you be Well. May you be Peaceful and at Ease.
Creative gems along with calming the mind/body with Yoga Nidra.
During this time of year, many foundational daily doings become less of a priority. Make sure you are covering the basics: Stay hydrated. Eat healthy food. Get outside. Breathe/move your body. And give yourself adequate rest. Don't forget- Take Care of YOU!
CREATE:
Have you ever heard of mind maps? They are a wonderful way to create some space in a messy brain, take notes,
create plans for projects, bring focus to certain areas of life... and more. Here is a how to: https://www.youtube.com/watch?v=bFjUSERtpek And here is a example of a small piece of a mind map I created with pen and watercolor:
This is also a fun thing to do in a therapy session!
So many great items to inspire in this artsy gift guide: https://austinkleon.com/gifts/
LAUGH:
For my fellow Trekkies: https://www.youtube.com/watch?v=xteKObnaA2c
BREATHE:
Here is my # 1 tool for calming the nervous system, mind and body. Traditionally, Yoga Nidra is not practiced as a tool for sleep, but it has been the most helpful practice for me personally and is why I share it with so many of you! Recent research shows that 20 minutes of NSDR (non-sleep deep rest) accelerates formation of new neuro-pathways increasing learning and brain plasticity by up to 50%! Also there is a multitude of evidence showing an increase in productivity and integration of the benefits of exercise, therapy etc. I like the traditional practices like this one: https://www.youtube.com/watch?v=R2GRhAFplkI&t=220s There are many options on YouTube and various apps. available. Find a voice, duration and style that works for you!
* Of course, there are many factors like nutritional deficiencies, hormonal changes etc. that need to be considered with sleep challenges. This isn't meant to be medical advice. It is a no-cost tool that can also enhance and compliment other therapeutic interventions. Please talk with your health care provider if you are consistently struggling with getting restful sleep.
May you be Healthy, Peaceful, Joyful and Blessed this holiday season!