A 30 Day Program of Radical Self Care

I read an article today by Dr. Lissa Rankin and her list of ways to take care of yourself really hit home for me. Like her I work in the health field and spend all day giving my patients advice that I often forget to take myself.
Lately, I have been going through a huge shift  in the way I take care of myself. I quit smoking almost 3 months ago, I am on day five of the Master Cleanse, I started attending spiritual gatherings a few months ago, and finally made it to the gym a few days ago. I started this blog which gives me focus and creative joy. I  also allowed myself the luxury of going for a couple of fascials, pedicures and massages this year.( I have never pampered myself in the past). I  never looked or acted my age and I certainly don't want to start now.  I am also interested in taking better care of the planet and by taking better care of me, she will also benefit.

Here is Dr. Lissa Rankins list of ways to take better care of yourself. Find your inner strength and come join us on a mental, spiritual, physical overhaul. Your body and the planet will thank you for it and you will find that many of your aliments will just disappear. ( My personal comments appear in brackets in pink)

A 30 Day Program of Radical Self Care

1. Detox your diet. Eliminate all processed foods, sugar, caffeine, alcohol, and nicotine (I know this may be no simple task for some of you, so go slowly, plan ahead, and be compassionate with yourself). If you can manage, go vegan, mostly raw, for two weeks. If you can, do a 5 day green juice fast. If not, stick to steamed veggies and salads for 2 weeks. ( I once ate only organic fruit and vegetables for 2 weeks, I got all kinds of compliments on how young I was looking, the wrinkles faded, my skin was vibrant and healthy)

2. Take your vitamins, superfoods, and supplements every day. I use the Usana My Health Pack, which contains multivitamins, fish oil, calcium, and other minerals. I also take Sun Chlorella and Vitamin D. ( I don't always think you need to take a ton of vitamins if you are eating a healthy, balanced organic diet so if you want to just cover your deficincies, read this list of symptoms of vitamin deficiency and their symptoms to see what you might be lacking in your diet)

3. Make a practice of daily writing. Just for yourself. Keep a Joy Journal. Or do morning pages, as suggested by Julia Cameron, author of the The Artist’s Way. Send your inner critic to time out and just WRITE. ( Years ago ,I did the morning pages for a month. I didn't read them till the month was over. I was surprised how the same themes kept coming up for me. Writing out how you feel about whats going on in your life is a great destressor and helps put things in perspective or lets you blow off steam)

4. Sleep 7-9 hours a night. No buts. Just do it. ( According to Dr. Oz " When your body doesn't get the 7 to 8 hours it needs every night, it doesn't get a full resupply of serotonin and dopamine, two feel-good brain chemicals it craves. So it looks for ways to replenish them, and guess what immediately releases both in the body: sugary foods. That's why when you're tired, you start craving sweets! So tuck yourself in early and stay slim.")

5. Detox your friendships. If someone isn’t good for you, take a 30 day break from them. This is YOUR 30 days to nurture you. All toxic relationships are off limits. ( Seriously, do this, toxic people sap your energy and your momentum in life, be all you can be ,without them dragging you down)

6. Move your body no less than 5 days a week, ideally, every day. Walk. Do yoga. Go to the gym. Whatever. Honor your body by letting it move. ( This is the one I need to work on most, I get glued to my computer)

7. Meditate. I know, I know. This is the hardest one for me. If you can’t handle the silence, buy guided meditations on CD or Itunes. I love Belleruth Naparstek. You don’t have to spend an hour. But take 10 minutes to close your eyes and get quiet. No excuses. ( Kill two birds with one stone, do a counting meditation while walking. Breathe in for a count of 4, hold for a count of 4, breathe out for a count of 4, hold for a count of 4,  repeat as long as you want,stop and smell some flowers :)

8. If you have a bath tub, take baths instead of showers. Use your yummiest bath gels, salts, and scrubs. Read an inspiring book while bathing. Finish it off by consciously loving each body part while rubbing on body lotion, coconut oil, or olive oil. ( 1 cup of epsom salts -20 min bath helps detox overworked muscles. Sea salt helps reminerilize the body. I always burn candles and have nice music to listen to. This could be a good time to do your meditation, this is you time, don't be sitting in the bath making chore lists or fretting about things)

9. Hydrate. Hydrate. Hydrate. Drink herbal tea, water, green juice. Get those cells hydrated. If you’re peeing often and it’s clear, you’re doing it right. ( regular tea, coffee and alcohol don't count, they dehydrate the body, sugary pop is just toxic, stick to water, get alkaline water if possible for extra hydration. Being dehydrated causes muscle cramps and poor health)

10. Have orgasms no less than 5 times a week. If you don’t have a partner, don’t forget what you can do for yourself! ( guarenteed to make you smile and relax those muscles)

11. Practice forgiveness every day. Forgive yourself. Forgive that person you’ve been holding a grudge against. Be extra specially kind to yourself and others for 30 whole days in a row. Banish toxic thoughts altogether, if you can. ( Holding on to pain from the past,takes away your energy to live in the now, toxic thoughts make you ugly, let them go, when they arise, look for ways to reword them into something positive)

12. Skip the news and read inspirational books instead. I highly recommend the one I’m reading now- Gregg Levoy’s Callings: Finding and Following an Authentic Life. Or try Martha Becks’s Finding Your Own North Star. Or Marianne Williamson’s A Return to Love.( My favorite is Mutant Message Down Under or any of the the Chicken Soup for the Soul series)
13. Pray. Reach out the Universe. Make your desires know. Set intentions. Give thanks. Feel the divine energy that runs within you. ( Don't forget to include others in your prayers,pray for those that need support)

14. Choose a mantra for your 30 day program and make this your affirmation. Mine will be “I am successful AND balanced, healthy, vital, and whole.” Write it by the toilet, post it on your computer, repeat it during your meditations. ( I am beautiful and everybody loves me. I deserve a healthy body and will have my dream home by the end of this year) (... just putting it out there to the universe!!) update: since I wrote this post last year, I have aquired my dream home and stayed off the cigarettes for 14 months now. Reposting this reminded me that affirmations do really work!


This 30 day program will require that you give up some other things in your life for this 30 days. I suggest skipping arguing, excessive work, ego-driven ambition, the fourth bedtime story, time spent berating yourself in the mirror, and, if need be- a clean kitchen! Your life isn’t going to fall apart if you take 30 days to radically nurture yourself. I’ll bet you anything it will change your life for the better.

If you can’t manage an intensive 30 day program, don’t despair. You don’t have to beat yourself up if your to do list just won’t allow a program like this. While a program like this will jump start you, you can get your Mojo back with a less radical approach. Simply choose one or two of these activities, and scatter them throughout your life. Exercise Monday. Meditate Tuesday. Have orgasms on Wednesdays. Write on Thursday. No matter what, be compassionate yourself.

Join this group so we can support each other in the process.

Committed to radically nurturing ME and YOU,

Lissa

Lissa Rankin is an OB/GYN physician, founder of Owning Pink, and author of the forthcoming What's Up Down There: Questions You'd Only Ask Your Gynecologist If She Was Your Best Friend (St. Martin's Press, September 2010).


This was a timely article for me to read, I hope it inspires you as well,

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Positive Thoughts Create Positive Reactions

Today I want to talk about the power that our thoughts have.

 Scientists have proven that, just by watching an experiment, it can change the outcome of the results. Studies have been done where patients have been divided into two groups, one which is prayed for and the other which isn't. The group that was prayed for, showed significant improvement over the group that wasn't. ( PS. the group that was prayed for did not know they were). It has been shown that slapping a smile on our face even if we aren't happy causes our mood to change to happiness. Thoughts are incredibly powerful and can be used to heal and change situations.

The placebo effect has been a known phenomenon for years. Just the fact that patients thought they would get better because they received some treatment was enough for them to spontaneously heal even though the treatment was a sham.

The placebo effect equals the self healing effect

There was a study done in Vancouver BC where Parkinson's patients were divided into two groups where one group received no treatment and the other group was given a shot of saline believing it to be a medicine. Now saline should have had no effect what-so-ever on the body but, the belief that they had received medicine caused the brain to increase it's secretion of Dopamine,which in turn led to a lessening of their symptoms. All those that received the saline shots, reported great improvement in their symptoms.

 In another study, patients taking 4 placebo pills felt better than patients taking 2 placebo pills a day. Now 2 times nothing is nothing and 4 times nothing is nothing but everyone knows that 4 is more than 2, so they reacted as if the heavier "dose" was more beneficial.

The most incredible study of all, involved Doctors performing all the rituals and motions of doing knee surgery on patients but not actually doing anything at all to the knee. Every single patient declared the surgery a success. Even months later, they reported no pain.

It seems the key to this effect is ritual and expectation.

The healer is the most important part of the placebo effect. The relationship they have with the patient, taking the time to listen, performing rituals of healing, instilling in the patient the belief that they can and will get better, provides the catalyst by which the body can heal itself. The ritual and expectation built up by a powerful, commanding, convincing faith healer, allows them to produce the miracle healings that give hope to the hopeless.

Here is another example of positive thoughts creating a positive reaction.

              The story of  'I am beautiful and everybody loves me."

One day I was driving along and listening to the radio. It was a call - in show and a young woman with very low self esteem was asking what she could do to feel better about herself. She described herself as very overweight with bad skin, buck teeth and glasses. The host of the show encouraged her to say out-loud, 50 times, "I am beautiful and everybody loves me."  I couldn't really see how that was going to change much for this woman,but I was thinking to myself, I have issues with my looks too. I don't think I have it as bad as this girl, but I wasn't feeling to secure about my body and looks at all. So as I was driving along , I began to say "I am beautiful and everybody loves me" in a funny sing song voice much like Billy Crystal used in the old Saturday Night Live sketches where he proclaimed everyone "Marvelous". I really thought it was funny and felt quite stupid doing it. I certainly did not expect it to have any effect.

Boy was I wrong! It worked wonders! Later on that day, I went into a mall and had no less than three different people ( total strangers to me) come up to me and comment that they thought I was beautiful and that they loved me! We had barely exchanged more than a few sentences, but they had decided that they had to tell me they loved me out of the blue. I can't pry those words out of my nearest and dearest, but these total strangers were going out of their way to tell me this. They even turned to other people and tried to convince them just how wonderful  I was. That was such a huge lesson for me in the power of positive thinking.

So what are your negative thoughts about? How can you change those words  to reflect the opposite? Now say those positive words over and over until they drown out the negative voice in your head. Say them loud, say them with feeling, sing them, yell them, write them on notes you leave for yourself. Notice how your life changes as a result.

You are: good enough, rich enough,special enough, talented enough,strong enough to have the life you want!


You ARE: good enough, rich enough,special enough, talented enough,strong enough to have the life you want!

For every negative thought you have, think of two positive ones. Replace the negative version of your story with the positive one. You will be surprised at how fast your perception of your life changes.

 There is a saying I read ages ago and can't remember word for word but went something like this:

I am ok with the traffic jam because it means I'm sitting in a car in comfort and not walking
I'm grateful for the dishes in the sink because it means I had enough to eat tonight

There was a bunch more, but you get the idea, take the things that really bother you and find the positive aspect in them. Appreciate what you do have instead of always complaining about what you don't have. Believe in miracles. Say kind words to people, smile at strangers often, think good thoughts! Positive thinking is contagious. People around you pick your mental moods and are affected accordingly. Think about happiness, good health and success, and you will cause people to like you and desire to help you, because they enjoy the vibrations that a positive mind emits.

You ARE beautiful and EVERYONE loves you!
Blessings and beautiful thoughts,

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The Fundamentals of Nutrition

                                      Healing From the Inside Out -  Nutrition

When physical problems surface in the body, it usually doesn't happen overnight. The groundwork for disease and tissue breakdown is laid out by our decisions on what we feed ourselves and our ability to deal with stress, whether that is physical, mental or emotional stress.

Your body is made up of millions of cells. Each one depends on the nutrients you put into your body to function correctly. If you eat an unbalanced, over processed, chemically treated diet your body will reflect this with poor health and a weakened immune system. Many of the physical problems that we medicate ourselves for could be relieved by paying better attention to our diet.

This is the food pyramid showing approximately how much of each category should make up our diet.

This is what it should look like on your plate. Half of the plate veggies, one quarter protein and one quarter carbohydrate. Small amounts of healthy oils and lots of water to drink will give you a healthy balanced diet.

Your body needs carbohydrates for energy, protein to rebuild the physical structures and fats to create the lipid membranes that hold our cells together. Vitamins and trace minerals are needed to regulate the metabolism and to act as co-enzymes. Any diet that excludes one or more of these components is not a healthy, balanced diet. However that being said, there are good and bad versions of each of these components. If your carbs come from donuts , your protein from hamburgers , your fats from saturated fats and your food is processed to death, your health will suffer.

Carbohydrates are measured by something called the glycemic scale. This measures the ability of carbohydrates to raise the blood glucose level. Most vegetables, fruits and raw grains are on the low/healthy end of the scale while processed white flour, sugar laden items etc. are at the high/unhealthy end .For more information on the glycemic scale take a look at this site http://www.the-gi-diet.org/lowgifoods/

Try to choose items from the low end of the scale and eat them in their raw state as much as possible to receive the most nutritional value. Cooking and processing food destroys the vitamins and minerals, lowering its ability to supply the body with the building tools it needs. Organic food has been shown in studies to contain much higher levels of vitamins and minerals and haven't been treated with a lot of dangerous chemicals and hormones.

The growing consensus among scientists is that small doses of pesticides and other chemicals can cause lasting damage to human health, especially during fetal development and early childhood.

Scientists now know enough about the long-term consequences of ingesting these powerful chemicals to advise that we minimize our consumption of pesticides. Research has found that people who eat five fruits and vegetables a day from the dirty dozen list consume an average of ten pesticides a day.

Those who eat from the fifteen least contaminated conventionally grown fruits and vegetables ingest fewer than two pesticides daily.

The data used to create these lists is based on produce tested as it is normally eaten ( meaning washed, peeled, rinsed, depending on the type of produce) Rinsing reduces but does not eliminate pesticides.

Peeling helps, but valuable nutrients often go down the drain with the skin. The best approach: eat a varied diet, rinse all produce and buy organic when possible.

The Dirty Dozen ( the most pesticides, buy these organic)

1.celery
2.peaches
3.strawberries
4.apples
5.blueberries
6.nectarines
7.bell peppers
8.spinach
9.kale
10.cherries
11.potatoes
12.grapes

The Clean Fifteen ( lowest in pesticides)
most of these have a tough outer skin that is removed before eating

1.onions
2.avocado
3.sweet corn
4.pineapple
5.mangoes
6.sweet peas
7.asparagus
8.kiwi
9.cabbage
10.eggplant
11.cantaloupe
12.watermelon
13.grapefruit
14.sweet potatoe
15.honeydew melon

Protein is available from a number of different sources such as meat, poultry, fish, dairy products, eggs, soy and by combining beans and rice. Red meat should be eaten sparingly as it contains high levels of saturated fats which clog the arteries. Wild fish is a good choice as the fats in cold water fish like salmon are beneficial to the body. Free range poultry should be used and cooked using low fat methods such as grilling or roasting . Dairy products should be low-fat versions and non-GMO soy products are preferable to animal. Goat products are better than cow because cow milk contains a growth hormone that the human body recognizes and uptakes. This growth hormone in adults results in growth of cancer cells.

For a fascinating read on the dangers of dairy products check out this site www.notmilk.com.

Beans and rice eaten together at a meal produce a complete protein that can be used to replace meat for vegetarians.  Quinoa (pronounced 'keen wah'), is a frequently neglected and relatively unknown superfood - containing a perfect balance of all eight essential amino acids. It is gluten-free and a great source of protein.

Fats should be comprised of omega 3 and omega 6 fatty acids found in fish, cold -pressed oils such as olive oil, nuts and seeds. Saturated fats found in butter, red meats and cheeses and whole milk should be avoided as much as possible.

Water is another important component of your diet. Your body is made up of 70 percent water and it needs to be replaced on a regular basis to maintain the body's systems. Many symptoms of pain can be linked to dehydration. Drinks such as coffee, tea, sodas and alcohol are not good substitutes as caffeine and alcohol have a dehydrating effect on the body and usually contain many sugars which depress the immune system. Drink these in moderation, no more than one or two small cups a day.

Fresh squeezed fruit and vegetable juices contain lots of vitamins and minerals, but concentrate the fruit sugars. Better to eat the whole fruit and get the fiber benefits, but juicing is a good way to get your 5 servings a day in.

 Some people use juice fasts to detoxify and remineralize the body ( please do some research on fasting if you are considering it. There is a right way and wrong way to do it. It is a process that needs to be eased into and out of to minimize adverse affects) Here is a link about fasting that should answer most of your questions. http://www.healthy.net/scr/article.asp?ID=1996 Elson M. Haas M.D. has written a marvelous book called The Detox Diet. Its a how-to and when-to guide for fasting and cleansing, with specific programs outlined to help you cleanse the body of addictions to sugar, caffeine, nicotine, alcohol, chemicals and more

Ideally you should be eating food that is grown locally, organically, picked at the peak of ripeness and in season. Berries and young shoots in the spring, fresh market fruits and vegetables in the summer, roots , tuber vegetables and nuts in the fall and winter. These all had a place in the diets of our ancestors and their different nutrients lent support to the activities of each season. Cooking methods should be low fat for meats, steamed or raw for veggies and as lightly processed as possible. Avoid heavy gravies, deep frying, excess sugar and empty calories.

If you are considering dieting, I have found that Weight Watchers has the most sensible, realistic approach. Based on your current weight and goal weight, using a formula, you are given a points number. This reflects how many food points you are allowed each day. Foods such as most raw veggies are worth zero points(this means you can eat as much as you want!!) other foods are given a point value depending on the amount of calories to fiber and fat ratio found in each. By choosing carefully you can eat as much as you want without going hungry. It teaches you to read labels, measure portions and to be aware of what you are eating. Nothing is off limits but its your choice. If half a pizza represents your total points for the day, you may reconsider and have one slice with a large salad and a piece of fruit and still have points left over for your other meals of the day. By adding some regular exercise to your day , it won't take long before you see results. Weight Watchers also incorporates support groups and regular weigh-ins as part of their plan for healthy living.

I have found that starting each day with an oatmeal breakfast to be one of the best tools for weight management. Oatmeal is low on the glycemic index . It releases its sugars slowly and prevents mid morning energy slumps and cravings. I found that I was satisfied with a large salad for lunch which contained some protein( I favored tuna and boiled eggs, but there are many choices you could make.) Dinner is usually fish or chicken served with rice and roasted vegetables, another salad, and fruit and nuts for desert and snacks. Its a bit of a simple menu but I know what I'm eating, shopping is easy and preparation time is quick. My favorite appliance is my George Forman Grill. I can quickly and easily cook meats and roasted veggies, for a healthy low fat dinner. Personally, I only drink water, no coffee, tea, pop, or milk. I do have my treats , but I know that the majority of my diet is balanced and healthy.

How do you know if you are overweight? The body -mass index is a tool used by the medical profession to gauge your height to weight ratio. Go here to see how it works and to get your BMI ratio. http://www.weightwatchers.com/health/asm/calc_bmi.aspx?cid=1 If you fall into a range of 25 or above , you are overweight and may be at risk for many health problems.

People that carry their weight mostly in the midsection have been found to be at greater risk for heart disease and other problems. Although genetics can have a say in your weight, most of it can be controlled through proper diet and exercise.

Here is an article on what to eat to increase energy levels
http://life.gaiam.com/article/eat-boost-metabolism-and-all-day-energy-meal-planning-guide-recipes

and another called power eating- 5 sure fire ways to boost body and spirit
http://www.canadianliving.com/CanadianLiving/client/en/Health/DetailNews.asp?idNews=2024&idSm=317

Hormones can also play a large part in weight control, here is a link that outlines some of these and their effects
http://www.buzzle.com/articles/hormones-and-weight-gain.html

I saw first hand the ravages of cortisol on my body. For a few years my life was extremely stressful, causing a build up of cortisol that caused my weight to skyrocket. At the end I weighed 200 lbs on a five foot , two inch frame. I was constantly out of breathe, my muscles and joints were always sore and I looked terrible. I left my job and took an extended holiday away from all my stress. I started sleeping better hours, getting some exercise(mostly walking ) and followed the Weight Watchers plan for eating. I lost 60 pounds in 12 months and kept it off for over two years. My portable massage table weighs about 60 pounds and I can hardly lift it. I don't know how I managed to drag that much extra weight around on me for all those years, its no wonder I was always sore!!

As I mentioned earlier, many symptoms of disease that we medicate ourselves for are actually nutritional deficiencies. Here is a site that lists some of the common ones. You might be surprised at what is really causing your discomfort http://1stholistic.com/Nutrition/nutrition.htm
This site contains a wealth of information on vitamins, recommended dosages, vitamin deficiencies and toxic amounts. It should answer most if not all of your nutrition questions.

So now you know what nutrients might be lacking in your diet, do you want to take supplements? This article explains the pros and cons of supplements. http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Vitamins_and_Mineral_supplements?OpenDocument

There are many diets and new ideas constantly flooding the market these days. Its hard to weed out the good from the bad. In general the closer you stick to natural foods and a balanced diet, the better your chances of experiencing good health.Give your body the fuel and building blocks that it needs to function properly and you will be well on your way . Bon Appetite!!... namaste..Rhianna

Stay tuned for part two of healing from the inside where we will look at ways to deal with stress.

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How to Effectively Deal with Stress

Healing From the Inside Out  - Dealing with Stress

    

Being born is stressful, dying is stressful and pretty much everything in between is stressful.

Stress is all around us, all the time. Whether it’s fighting bad traffic, dealing with pressure at work and home or struggling with unrealistic expectations, we will never be free of stress. The trick therefore is learning how to deal with it in a healthy manner.

The body’s response to stress was designed to keep us alive in dangerous situations. It was meant to be a short- term response to get you out of trouble. Modern day life causes people to stay stressed constantly. This results in the adrenal glands releasing excess cortisol, which takes a toll on your health, bringing on premature aging, damaging your immune system and setting the stage for long- term chronic illnesses.

Not managing your stress levels can be dangerous

Stress can:

• Raise your blood pressure and damage your blood vessels making you more susceptible to heart disease

• Raise cortisol levels which will cause you to hold fat around the abdomen

• Prevent you from getting a good nights sleep (check back for my upcoming article on the importance of sleep and       how to get some)

• Cause chronic muscle spasm, which restricts blood flow, leading to fatigued sore muscles and joint pain

• Interfere with the regulation of stomach acids causing heartburn, ulcers and can promote diseases of the colon

• Suppress the immune system, leaving you susceptible to disease and infections

• Cause neurological problems by destroying the nerve endings in the hippocampus region of the brain, which is responsible for memory and learning

• Cause negative thoughts, which lead to diseases like cancer and depression

• Reduce the skins ability to regenerate, resulting in unhealthy skin appearance

• Lead to burnout

For a more detailed physiological look at these processes, read this article http://www.stanford.edu/group/hopes/treatmts/lifestyleandhd/an3.html

So how do we handle stress in a healthy way?

The first step is to identify your stress

Take this test to identify the areas in your life that cause you the most stress.

Here is the Holmes and Rahe stress scale that scores various life experiences and rates them according to how much physical stress they cause you, check out your score to see where you stand.
http://en.wikipedia.org/wiki/Holmes_and_Rahe_stress_scale

The next step is to take a close look at your stress factors. With each one, examine it and decide it there is anything you can do to reduce this stress factor.

 For example if heavy traffic/being late is a big problem for you, what are your options?

 You could move closer to work, find a job closer to home, leave earlier to give yourself more time, change your route, carpool or take the bus.

 If your stress level is due to worry about the possibility of being in a natural disaster like an earthquake, you have to understand that the solution may be out of your hands. If that’s the case, let it go, you can’t be responsible for that which is out of your control. Do your best to prepare for the situation, then stop worrying about what may or may not happen in the future. Live your life in the moment, be here today!

Determine if your stress factors are really that important. Do you want your tombstone to read, there wasn’t a single dust bunny under her bed, or here lies someone who lived their life to the fullest?

 

There are many tools you can use to help yourself cope better with stress:

1. Nutrition. Eating a balanced, nutritious diet will provide your body with the tools it needs to bolster your immune system and reduce the effects of free radicals (see my article on nutrition for more information)

2.  Exercise. Getting regular exercise is a potent tool for reducing the effects of stress and depression. (Stay tuned for my upcoming article on exercise)

3.  Meditation. Learning how to quiet your mind is like taking a mini vacation. You will come back refreshed and ready to tackle anything.

4.  Breathing. Sounds simple, but the fact is that many of us are shallow breathers. This reduces the oxygen available to our muscles causing fatigue and irritability. When you find yourself tensing up, stop and take 10 long slow deep breaths. Breath in slowly fully filling the lungs to a count of 4. Hold your breath for a count of 4. Slowly release your breath for a count of 4 and hold for a count of 4 before taking your next breath. The act of counting acts as a meditation, focusing your mind on one task and giving it a rest for all the other thoughts bombarding you. The deep breathing oxygenates starved muscles giving you more energy and decreasing pain and tension.

5. Progressive relaxation. We get so used to holding tension in our bodies that we learn to ignore it. The next time you are in a stressful situation, check in with yourself and ask where you are experiencing discomfort. Do you have a headache, upset stomach or pain in the neck? Learning to release clenched muscles will reduce these kinds of symptoms. To begin with, lie in bed. Starting at your feet clench them as tight as you can for 10 seconds, then relax as much as you can. Continue doing this working your way up through the different muscle groups of the body. Clench and release, the calves, the upper thighs, the buttocks, the stomach muscles, the arms and hands, your neck muscles, screw up your face as tight as you can and release. Remember to breathe deep breaths while doing this, you should see your stomach raise and then your chest as you fill your lungs. Take a moment to experience your body in a totally relaxed state, use this memory when you are feeling stressed to release tension

6. Journaling. We often have troubling thoughts that need exploring. One of the best things you can do to release negative thoughts is to write them down. By allowing yourself to express your pain you release it. You can make lists of goals to help focus your energy, talk about your dreams for your life, or blow off steam. Use your journal to explore yourself. A good exercise is to write a page first thing every morning as soon as you wake up. Don’t think about it too much, just write whatever is on your mind, even if you can’t think of anything to say, write that. Do this every day for a month without re-reading. Then go back and read your entries. Look for common themes in your life. What do you complain about the most? What are you proud of? What makes you happy? Use this knowledge to focus your energy on the areas that need improving and to spend more time doing that which brings you pleasure.

7. Get a Life! We all have responsibilities to others, family and jobs. You must take some time for yourself. If you wait till the kids are gone, the mortgage is paid, etcetera, it may be too late. You can’t repair a lifetime of mis-use to your body when you retire. If you haven’t looked after yourself all along the way, chances are you will be too crippled in your golden years to enjoy them. Find things that give you pleasure and do them. Take a painting class, enjoy a hobby, schedule lunch dates with your friends, plan a long soak in a bath with candles and relaxing music. Take time to enjoy nature and art. Stop and smell the roses!! Stop rushing through your life and take a moment to appreciate all that you have. You can use this attitude of gratefulness to reverse negative thoughts. Try thinking about the positive aspect of your situation. For example: I am grateful for all the dishes in my sink because it means I have enough to eat. Find a connection to spirit. Having faith in a greater power can help you look at the bigger picture  and for the love of God, stop sweating the small stuff!

       

8. Visualization. We can’t all afford to take a holiday when we are overworked and stressed, but you can take a mini mental break. Picture a place where you would be totally relaxed and happy. For example if that place was a beach: see the waves lapping at the shore, feel the breeze across your skin, smell the sunshine in the air, feel the peace in your body as you sway languidly in your hammock. If it helps, find a picture that represents your special place and put it near your computer or work- space and when you need a break, look at it and let the memories of that relaxed feeling wash over you.

9. Holidays. Make the effort to schedule regular breaks in your life. Don’t keep putting them off. A change of scenery can be more refreshing than all the sleep in the world. Turn off the phone and get away even if it’s only for a day or two.

10. Massage. Get regular massage to help release tension, detoxify the body and to treat minor pain before it becomes chronic. Mobile massage is the ultimate treat. You don’t have to fight traffic, just roll off the table into bed and relax and enjoy your body’s new- found sense of freedom.

Don't let stress control your life. Use it in a positive way to push yourself to higher goals and motivate you to make necessary changes. Take time to nurture yourself and appreciate every day. Love yourself, be gentle with yourself and take time to smile at others.

Practice random acts of kindness and senseless acts of beauty. There is nothing like doing for others to act as a release valve for your own worries!

Namaste…

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Working with the Medicine Wheel

A Medicine Wheel Representation

 

Using the Medicine Wheel

The Medicine Wheel is a tool that can be used to check in with yourself and receive insights to problems. Think of the wheel as an onion, where you can peel away layers, spiralling down into your center. The wheel represents the circle of life. It is a cross set in a wheel. The cross is the four directions. The circle represents the circle of the earth and the metaphysical circle of all creation. In each of the 4 corners, many groups of correspondences can be used to focus on different aspects of your life. This is not a finite list of correspondences, but some examples to start you thinking. It is important to keep all our aspects in balance- mind, body, emotions and spirit. Work with the medicine wheel to reflect on your strengths and weaknesses

NORTH
Mental/Manifestation
Death
Winter/Night
White-snow , purity
White Buffalo-the spirit of the white buffalo gives totally of itself in order to sustain all in existence

 EAST
 Spiritual/Enlightenment
 Birth
 Spring/Sunrise
 Yellow-colour of the sun
 Eagle-the eagle soars high and sees the furthest

SOUTH
Physical/Transformation
Youth
Summer/Daytime
Red or Green-red-life in people, green- life in plants
Sacred Mouse-The sacred mouse looks onto the world with childlike innocence and openness

WEST
Emotional /Introspection
Adulthood
Fall/Sunset
Black - nighttime, dreaming
Bear-the bear represents hibernation and dreaming

The North is the path to work on for the perfection of any endeavor, to gain strength of will and clarity in ones intentions.

White Buffalo- teach me how to give away, to share what I have learned, to nourish others with the bounty of my being. Teach me to face the cold, to stand alone when I must , to take care of others in the true circle. Provide me with wisdom, knowledge and with the ability to share what I have learned.

The East is the path to work on to seek enlightenment, when starting a new project, or when looking for a fresh approach.

Eagle- teach me to take my vision to my higher self and to let the vision of my higher self down into my daily mind to revitalize my life. Teach me to prey upon whatever does not feed my higher purpose and to rid myself of false paths that do not serve me.

The South is the path to work on when seeking growth and development or when desiring to learn the lessons of change.

Sacred Mouse- teach me to trust , to find again my innocent eyes, my fresh vision, my childlike wonder of the world. Teach me to see what is right in front of me, so I may gather trust,learning and the power of touching others in gentle healing ways.

The West is the path to work on to seek transformation or evaluation and to prepare for new action , forgiveness and flow.

Sacred Bear- teach me to go inside all the winter of my life, into the darkness, to go inside and listen. Teach me to go without fear, with excitement. With your power Sacred Bear, I pray that I will learn to be quiet , to distinguish my voice of intuition from the false voices of fear, doubt and indecision.

Use this wonderful exercise by Lynn Andrews to see how balanced your life is. You may find that you are strong in one or two directions and weak in others. Seeing it laid out can help to realize where you need to focus in your life to bring balance .

Moving Around The Sacred Wheel - Lynn Andrews

The wheel is a tool for self-discovery. Explore the following list of questions and place your answers on the wheel to discover which direction is your home, the direction you feel closest to. Place a symbol of your choice in the corresponding direction each time you answer yes to one of the questions.

North-Mental
1. Are you a logical person?
2. Are you mentally disciplined?
3. Do you question "why" before acting on someone else's decision?
4. Do you question authority?
5. Do you enjoy shaking up existing structures?

East-Spiritual
1. Do you have a sense of oneness with all life?
2. Do you have a personal experience of your relationship to God or Spirit?
3. Are you aware of moments of inspiration?
4. Do you sense shifts in the energy around you?
5. Do you feel drawn to the mysteries of life?

South-Physical
1. Do you have a regular exercise routine?
2. Do you enjoy physical work and using your body?
3. Do you enjoy dancing?
4. Do you like to garden?
5. Do you like your body?.

West - Emotional
1. Are you an emotional person?
2. Are you comfortable expressing your emotions?
3. Do your emotions get you into trouble?
4. Do you remember your dreams?
5. Do you welcome change?

Now look back at your wheel. Do you find yourself drawn to one direction more than the others? How is the balance with the direction directly opposite? Consider this:

- People who relate to the South, love the physical realm and feel strongly connected to Mother Earth. They may also love having stones and crystals around them.

-Those drawn to the West , the emotions , are often dreamers both awake and asleep. West people are drawn to water and expansive open spaces with room to contemplate and dream. Dreamers can be incredibly productive when they understand how to manifest their dreams.

- North people can be very mental and seem to be without emotion ,trusting their mind and ability to figure things out. They can also move quickly from one thought to the next and may be a challenge to keep up with . They can appear very serious, deep in thought, and in an instant, can turn around and poke fun at anything important and serious.

- In the East we find the trickster and the wise one often in the same person. East people often have the ability to see energy in and around people and objects. They sense their own spiritual strength and connection.

 The following journal exercises are a wonderful way to explore more fully the aspects touched on in the previous exercise.

Journal Exercises -Anodea Judith/Selene Vega The Sevenfold Journey
We begin with an examination of where you are right now. Make it more of a scientific survey, than a judgement of your faults and virtues.

Spiritual
.What is your basic form of spirituality?If you don’t have any form of spirituality in your life, do you feel a lack or are you content? Do you think of spirituality as a waste of time?
. Is your form of spirituality inherited (i.e. your parents religion) or self-chosen? If self-chosen , what events led to this choosing?
. How satisfied are you with the spiritual aspect of your life?
. What portion of your life is spent in the practice of your spirituality? Would you like this to be more or less?
. What goals would you like to set for yourself spiritually, if any? Is there spiritual programming from a childhood religion that you would like to recover or remove?

Mental
. What portion of your life is spent in mental activities(reading, writing, thinking, reasoning, solving problems, daydreaming)? Would you like it to be more or less?
.How mentally stimulating is your work? Your friendships? Your home life?
.How many books do you read in a month? How many hours of TV or other entertainment?
. Are you satisfied and confident with your mental abilities?
. Are you satisfied with your level of education?
. What is your favorite mental activity and what do you get out of it?

Emotional
.Over the course of a month , what emotional states do you spend the most time in (depression, elation, fear joy etc.)?
.How emotionally fulfilling do you find your life, your relationships, your work?
. what goals would you choose for yourself emotionally (i.e. to feel more confidant, less angry, more patient)?

Physical
.Take time now to feel your body. Where is it chronically tense, numb, painful? Where does it feel good, full of energy and life, or pleasure? Go into yourself deeply, exploring without judgement. Write down the places in your body that comes to your attention and what you feel there-both the good and the bad.
. As a whole , how do you feel about your body? Do you pay attention to it? Are you happy with the way it feels and behaves? Is it pleasurable to be in your body? Does your body feel like excess baggage you have to carry around? Do you have chronic pain , or addictive disorders?
. How much time in each week do you give to your body (working out, getting a massage, going for a walk, making love etc.)?
.What are you goals for your body (teeth fixed, new clothes, weight loss or gain etc)?

The medicine wheel is a tool you can use whenever you have a question about your life. Look at the problem from all four directions to find an answer that brings balance to your life.

Blessings,

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Words Of Wisdom

Love.... is the answer! The answer to what you ask? Love is the answer to everything! If you are faced with a problem or quandary, ask yourself what the outcome would look like if love was applied to the equation.

 I received this insight when I was asking my guides what the core idea of this blog was to be about. There are many ways to apply healing energy in our lives which I will be going into in this blog, but if you stopped reading right now, all you really need to know is .....Love is the answer!

 Love yourself, love your body, love your neighbor, love the planet, love the creator. If you incorporate love into everything, you can't help but have a healthier relationship with yourself, your body, your fellow man and your planet. If you come from a place of love, you will create peace, beauty and good health for all.

Imagine my surprise when I went looking for quotes on health and healing to find out that many people had been given this same piece of wisdom, it must be true if all these illustrious authors believe it is so as well.


Love one another and help others to rise to higher levels, simply by pouring out love. Love is infectious and the greatest healing energy.
Sathya Sai Baba

Eventually you will come to understand that love heals everything, and love is all there is.
Gary Zukav

Love is the great miracle cure. Loving ourselves works miracles in our lives.
Louise Hay 


 Pay attention to your body. Listen to it. Ask what it needs. Love it. Healing starts when we send love to our dis-eased parts. In the words of Carl Townsend, “All healing is first a healing of the heart.” Love the unlovable and you will find love can work miracles. Show yourself compassion and accept the gift of healing.



The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.
Buddha

Moderation. Small helpings. Sample a little bit of everything. These are the secrets of happiness and good health.
Julia Child

The positive effect of kindness on the immune system and on the increased production of serotonin in the brain has been proven in research studies. Serotonin is a naturally occurring substance in the body that makes us feel more comfortable, peaceful, and even blissful. In fact, the role of most anti-depressants is to stimulate the production of serotonin chemically, helping to ease depression. Research has shown that a simple act of kindness directed toward another improves the functioning of the immune system and stimulates the production of serotonin in both the recipient of the kindness and the person extending the kindness. Even more amazing is that persons observing the act of kindness have similar beneficial results. Imagine this! Kindness extended, received, or observed beneficially impacts the physical health and feelings of everyone involved!
Wayne Dyer

It is health that is real wealth and not pieces of gold and silver.
Mahatma Gandhi

I accept perfect health as the natural state of my being. I now consciously release any mental patterns within me that could express as dis-ease in any way. Perfect health is my Divine right, and I claim it now.
Louise Hay

I love and approve of myself. I love and approve of my body. I feed it nourishing foods and beverages. I exercise it in ways that are fun.
Louise Hay

Does this path have a heart? If it does, the path is good; if it doesn’t, it is of no use.
Carlos Castaneda

If instead of a gem, or even a flower, we should cast the gift of a loving thought into the heart of a friend, that would be giving as the angels give. George MacDonald

Peace in the world starts with peace in your heart.
Marta Davidovich Ockuly

There are many paths to enlightenment. Be sure to take the one with a heart. Lao Tzu

 To love a person is to learn the song that is in their heart, and to sing it to them when they have forgotten.

Arne Garborg
May our heart's garden of awakening bloom with hundreds of flowers.
Thich Nhat Hanh

I have witnessed the softening of the hardest of hearts by a simple smile.
Goldie Hawn


The heart is like a garden. It can grow compassion or fear, resentment or love. What seeds will you plant there? Jack Kornfield

For as he thinketh in his heart, so is he. Proverbs 23:7



Here is a wonderful creed to follow:I promise myself…to be so strong that nothing can disturb my peace of mind; to talk health, happiness, and prosperity to every person I meet; to make all my friends feel that there is something worthwhile in them; to look at the sunny side of everything and make my optimism come true; to think only of the best, to work only for the best, and to expect only the best; to be just as enthusiastic about the success of others as I am about my own; to forget the mistakes of the past and press on to the greater achievements of the future; to wear a cheerful expression at all times and give a smile to every living creature I meet; to give so much time to improving myself that I have no time to criticize others; to be too large for worry, too noble for anger, too strong for fear, and too happy to permit the presence of trouble; to think well of myself and to proclaim this fact to the world, not in loud word, but in great deeds; to live in the faith that the whole world is on my side, so long as I am true to the best that is in me. Christian D. Larson....and finally, in the immortal words of John Lennon.....    Love is all you need!!
I  Love you, xoxox, Rhianna 
 
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Beltane-May Day

The Irish name for May Day is Beltane, with "tene" meaning fire and Bel one of the names of the Sun God. It is one of the four great "fire festivals" which marked the turning points of the Celtic year. Beltane, and its counterpart Samhain, divide the year into its two primary seasons, winter (Dark Part) and summer (Light Part). As Samhain is about honoring Death, Beltane, its counter part, is about honoring Life. It is the time when the sun is fully released from his bondage of winter and able to rule over summer and life once again.

Beltane, like Samhain ( Halloween), is a time of "no time" when the veils between the two worlds are at their thinnest. No time is when the two worlds intermingle and unite and the magic abounds! It is the time when the Faeries return from their winter respite, carefree and full of faery mischief and faery delight. On the night before Beltane, in times past, folks would place rowan branches at their windows and doors for protection, many otherworldly occurrences could transpire during this time of "no time".

Traditionally on the Isle of Man, the youngest member of the family gathers primroses on the eve before Beltane and throws the flowers at the door of the home for protection. In Ireland it is believed that food left over from May Eve must not be eaten, but rather buried or left as an offering to the faery instead. Much like the tradition of leaving of whatever is not harvested from the fields on Samhain, food in the time of no time is treated with great care.

To the ancient Northern Celts, Beltane symbolized the beginning of spring, the return of the sun. It's the the time of animals giving birth, seeds sprouting, flowers blooming, and the days getting longer and warmer. It was the time to get outside to revel in and bless Mother Natures fertility.

In the old Celtic times, young people would spend the entire night in the woods "A-Maying," and then "brought in the May" by collecting flowers to wear as wreaths in their hair and to decorate their homes and the village. They would process back into the villages, stopping at each home to leave flowers, and to receive the best of food and drink that the home had to offer. Older married couples were allowed to remove their wedding rings (and the restrictions they imply) for this one night.

John Williamson, in his study, The Oak King, the Holly King, and the Unicorn, writes, "These revelers were messengers of the renewal of vegetation, and they assumed the right to punish the niggardly, because avarice (as opposed to generosity) was dangerous to the community's hope for the abundance of nature. At an important time like the coming of summer, food, the substance of life must be ritually circulated generously within the community in order that the cosmic circuit of life's substance may be kept in motion (trees, flocks, harvests, etc.)."(3) These revelers would bless the fields and flocks of those who were generous and wish ill harvests on those who withheld their bounty.

On this day, cattle and livestock were driven between two sacred bonfires to bless them with good health. The bonfires were an important part of the festival and were lit from sacred fires prepared by Druid Priests using nine sacred woods. Jumping over the fire was a fertility ritual practiced by young couples wishing to have a family.The Bel fire is a sacred fire with healing and purifying powers. The fires further celebrate the return of life, fruitfulness to the earth and the burning away of winter. The ashes of the Beltane fires were smudged on faces and scattered in the fields. Household fires would be extinguished and re-lit with fresh fire from the Bel Fires.

The Maypole was a phallic symbol of male energy entering Mother Earth to fertilize her. The dancers around the Maypole use long ribbons which are wrapped around the pole to symbolize the feminine surrounding the masculine.

The Maypole is an important element to Beltane festivities, it is a tall pole decorated with long brightly colored ribbons, leaves, flowers and wreaths. Young maidens and lads each hold the end of a ribbon, and dance revolving around the base of the pole, interweaving the ribbons. The circle of dancers should begin, as far out from the pole as the length of ribbon allows, so the ribbons are taut. There should be an even number of boys and girls. Boys should be facing clockwise and girls counterclockwise. They each move in the direction that they are facing, weaving around the person in front of them to braid the ribbons over-and-under around the pole. Those passing on the inside will have to duck, those passing on the outside raise their ribbons to slide over. As the dances revolve around the pole the ribbons will weave creating a pattern, it is said that the pattern will indicate the abundance of harvest year.

The Maypole dance is an important aspect of encouraging the return of fertility to the earth. The pole itself is not only phallic in symbolism but also is the connector of the three worlds. Dancing the Maypole during Beltane is magical experience as it is a conduit of energy, connecting all three worlds at a time when these gateways are more easily penetrable. As people gaily dance around and around the pole holding the brightly colored ribbons, the energy it raises is sent down into the earth's womb, bringing about Her full awakening and fruitfulness.

A Beltane celebration in Glastonbury England



It is customary that trial unions, for a year and a day, occur at this time. More or less these were statements of intent between couples, which were not legally binding. The trial marriages (engagements) typically occurred between a couple before deciding to take a further step into a legally binding union. It seems ancient wisdom understood that one does not really know another until they have lived with them, and when you live together things change and we change, as well. With this understanding unions were entered upon, first as a test period, and then if desired, a further commitment could be taken. It through always knowing that it is only through the choice of both to remain, that the relationship exists favorably.

May, however, according to old folklore is not a favorable time for marriages in the legal and permanent sense. There is reference after reference in the old books of this belief, May is not the month to marry, woe is to had by those who do. I can understand the premise of this folklore, May is the Goddess and God's handfasting month, all honor would be Hers and His.

Water is another important association of Beltane, water is refreshing and rejuvenating, it is also imperative to life. It is said that if you bathe in the dew gathered before dawn on Beltane morn, your beauty will flourish throughout the year. Those who are sprinkled with May dew are insured of health and happiness. There are other folk customs such as drinking from the well before sunrise on Beltane Morn to insure good health and fortune.

If you've been wanting to bring abundance and fertility of any sort into your life -- whether you're looking to conceive a child, enjoy fruitfulness in your career or creative endeavors, or just see your garden bloom -- Beltane is the perfect time for rituals related to any type of prosperity. Any symbols of fertility or actions such as planting seeds would be appropriate.

If you believe in faeries, Beltane is a good time to leave out food and other treats for them in your garden or yard. How about making a beautiful fairy house for them to reside in? This is a wonderful project to include your children in. Go for a walk in the forest and collect natural things such as moss, pine cones, bark, and twigs and use these to construct and furnish a home for your faeries. Place it in a peaceful spot in your garden or leave it tucked in a cosy spot in the forest.

Blessings, Rhianna