“Maintain your physical, emotional, and spiritual harmony with the universe by meditating every day. Inhale the precious breath of life. It is your connection to your Higher Power.” ~Louise Hay

Meditation is a stress relief practice that can help balance and calm the mind. Practicing meditation can quiet your mind. The practice of meditation has a spiritual connection that is thousands of years old, but is becoming more widely used today for stress reduction.  You can add this practice throughout your day once you learn some basic techniques. It allows you just to spend a few moments in silence, away from the hustle and bustle of the world.

Annoying chatter in your head can keep you stressed. Your brain can get caught in reaction mode and keep you locked in a chronic stress response. A common response to stress is to go over and over a thought, thinking every angle and possible response to a stressful situation. The result is you are still stressed after the mind acrobats you just played out. In short, it’s as if you become addicted to the racing thoughts.

When you live in a chronic level of stress, your body is geared to think that there is a problem or that something is wrong. Yes, in reality there may be problems with money, job or family. Your body’s stress reaction is more intense, allowing your mind to create scenarios that just aren’t true. I call it the “What If” game. The next step is to figure out the way to fix the “What If” scenario, and so on.

So, what are some simple steps to add meditation in your day?

Get Comfortable. Be as relaxed as you can when getting ready for meditation. Sit upright in a comfortable chair and rest your hands in your lap. Allow your mind to be free, letting your thoughts pass through as air in and out of your body.  If a thought enters you mind, return to focusing on your breath. I use a technique that I concentrate on the air passing in and out of my nostrils. So as long as you can find a quiet place, you can meditate.

Time it. Start meditating for a short period of time, even as little as two minutes. Gradually add time as you can. The important idea is to make space for your mind to take a breather and stop the stress reaction.

Be Gentle with Yourself. Like anything new, meditation takes time to learn. If a stress thought comes up, allow it to pass through. Your mind may want to hang on to the stressful thought. Just return back to following your breath. There’s no contest or competition. Just be present in the moment and allow your mind to rest.

I recently shared this photograph that I found online with my social media friends but wanted to take the time to share with you, my readers as well.

The power that made the body, heals the body, it happens no other way!

As a Doctor of Chiropractic, we are taught that the body heals from above, down and inside, out. What does that mean exactly? It means that your body is a magnificent machine and it has the innate power to heal itself. Our body has an incredible system, called the immune system that is in place to fight against anything foreign that encounters it. The immune system is very powerful and is called upon when bacteria or viruses threaten the body.

As Chiropractors we are taught the importance of the immune system and how to keep it strong and powerful. We study every aspect of the body and how it functions. Yes, I am deeply enthralled at the magnificent machine we have all been given. Of course, there are many things that may weaken the immune system which can consist of disease, weaknesses, stress and so much more. 

It is extremely important not to neglect the machine you’ve been given. Take care of it by getting the proper amount of sleep, moving it with physical activity and fueling it with nutritious foods and drink. You see, it’s not that difficult to care for your body. You must understand that it can not be replaced as easily as a tool, automobile or even a home. You must be aware of all the signals it provides. Headaches, dizziness, tiredness, weakness, hunger, thirst and more are simply signals that you should never, ever ignore. Once ignored the machin begins to break down. The immune system will weaken and dis-ease is introduced. 

So, my message to you today is to love yourself. Look in the mirror and love the wonderful machine you have been given. Care for your machine as much as , no scratch that, care for your machine MORE than you do your fancy electronics or other fancy machines.

Start by taking responsibility for your health and becoming aware of your body and the signals it provides. Remember you are only given ONE body!

As I sat here for nearly an hour I was contemplating what I would write about today. What message could I share with you that would not only be motivating but also inspiring especially during this marvelous season. Then I thought, why not share about the power of giving? 

During this time of year many people are rushing around wondering what to purchase for their significant others, their children, family, friends, bosses, co-workers, mail handlers and of course the list can continue. These same individuals will not stop to think of why they are giving and many are only doing so because they are receiving. So my question to you is this: Have you ever stopped to wonder if there is truly power in giving? 

The power of giving does exist but not in how you may imagine. It is not about giving a lavish gift, but in the thought behind the giving. The power comes when you simply give from your heart and soul. The power is evident when nothing is required or expected in return.

So you may be thinking that you are in no position to give. Perhaps the economy is putting a strain on your lifestyle. The great news is that the power of giving does not require lavish gifts of monetary value. Instead the giving can be as simple as:

• A smile
• A hug
• A shoulder to cry on
• A listening ear
• A warm meal
• A bed 
• A blanket
• A caring heart

You may notice that the above mentioned are quite simple, however you may also be surprised at how welcomed and needed those simple items are. Take a moment out of your busy schedule and simply take a look around you. Don’t merely glance, truly look at your surroundings. What can you give that will make a difference in not only the receiver’s life but yours as well?

One of the best gifts you can receive is the joy of making someone else happy. When you give out of your heart with no ulterior motives, your actions will be seen as genuine. The challenge is to give with no expectations. We all know individuals that fall under that category and perhaps you are there as well, which is why it is a challenge. Consider the power of giving and make it part of your daily routine. Why wait until the holiday season when you can impact someone’s life today?

Need more suggestions? Here are a few more:

• A gift certificate for babysitting
• A gift certificate for a date night
• A back rub
• A foot massage
• Handmade crafts
• Home made treats

The list can go on and on and all you really need is your imagination. Instead of purchasing an item that will be soon forgotten after opening, put some thought into your gifting. What does the recipient truly need? Consider this season giving what is needed rather than what is wanted. Imagine the impact you will make on a person’s life. The power of giving is truly immense and it can help your relationships flourish, improve your health, as well as grow your business. 

Take some time today and look around you. Be grateful for what you have, from the air you breath, to the roof over your head and be sure to teach your children the same. The power of giving does exist! Remember the true reason for this season and give from you heart.

After painting all weekend, I thought about this post, hence the title. However, this post is not about home improvement at all! In fact it is about self improvement! Are you ready?

Here goes: Are you bored with your life? Do you find yourself making the same mistakes over and over? Do you dread getting up in the morning? If you answered yes to any of those questions, it’s no surprise that you’re not happy.

Part of self improvement is changing your mindset. Instead of dreading the outside world, it’s important to switch your thinking. There’s an exciting world waiting for you with lots to offer. This change of mindset is not easy, and you may want to try to change it but are hesitant. It’s true that it may be scary but you must take down those walls and open the doors because you can’t let life pass you by.

The time is now to live your dreams, take a leap of faith, and get out of your comfort zone! But how do you get started? 

Tips to help you be the greatness you were created to be: 

1. Make the Decision – it’s time to set aside your fears – if you could do anything and not worry about cost, time or fear what would it be? Have you ever written down your dreams and desires? The time is now to make a list of everything you’d like to accomplish someday. Don’t put too much thought into it, simply write. It can be the craziest and wildest of dreams but don’t let that stop you.

*Reach deep down within you and write down what you would really like to do.

2.  Have Faith – in order to succeed in your life you must truly believe it can be possible. Instead of focusing on the negative it’s time to start focusing and believing in yourself. Many people before you have lived their dreams and you can too! In order to live your dreams like the others have you must believe and have faith. Take down the walls!

3.  Share Your Feelings –  don’t ever be ashamed of how you are feeling. There are many people that are finding themselves in the same predicament however you can make a difference. Instead of keeping your feelings to yourself, open up to someone that you trust. Whether that’s a parent, spouse, or best friend, tell them that you’re ready to make a change in your life and they’ll be able support you throughout your journey. They’ll encourage you on the good days and cry with you on the bad days. 

*Most importantly you will have the support you need which is necessary to achieve success in your life!

4.  Take the Leap – Now’s the time to take the first step. As much as you want to put up those walls, it’s time to open the door and get out of your own way. Nothing will happen until you take this first step. It’s time to set your fears aside and focus on the big picture. Muster up all the encouragement and support you can find and just do it. Once the first step is accomplished, it gets easier! 

* You deserve to be the best that you can possibly be, and deep down inside you know this. You’ll be so glad you took action – and most importantly you will be proud of yourself for taking down the walls you’ve built around yourself all these years!

This life is too short to hide behind the walls of fear and embarrassment. Now is the time to break down those walls and begin to enjoy this wonderful life to the fullest! Don’t compare yourself or your situation to anyone else. You are special and were made for greatness! Take down those walls, open the door and take your leap of faith!

Are you a perfectionist? Seems like a difficult question however if you are, then the answer should come very easily. Some  of you may be in denial while people around you will certainly admit that you are a perfectionist. Being a perfectionist can be extremely exhausting and stressful. The anxiety can be overwhelming at the thought of making a mistake and this anxiety and stress can lead to much more.

Learning to identify the triggers and how to relax may not come easy for the perfectionist but as one that has been there, it is important to understand the dangers associated with this behavior.

Some Tips to Help You Relax and Simply Enjoy Life: 

• Learn to let go – as difficult as this may sound, it is truly essential to your overall well being. The perfectionist has difficulty allowing others to help since they must have everything perfect. Start small by breaking down large projects into simple steps that are attainable and allow others to help you.

As a perfectionist, its important to have healthy relationships and that can be accomplished with some help.

Here are some tips that will help you maintain your relationships at a level you can all be happy with:

• Remember that your family loves you – with this in mind, take some pressure off of your children. Allow your children to enjoy different activities without the need to be perfect or excel over others. Lower the expectations and all will be happier.

•  Praise others for their efforts – this applies to your children, spouse, family and friends. Remember that persistence and hard work is much better than a perfect score or an ‘A’. Praise them for the genuine effort that was exhibited.

• Let down your guard – talk about your weaknesses and your struggles. Sharing your challenges will help you find the support you need and allow others to share theirs as well. It’s difficult hiding behind the facade of being perfect, allow yourself to be ‘human’ and your relationships will grow.

• Accept criticism – this one will be difficult at first since no one likes to hear much less accept criticism. However, when you allow the feedback and most importantly ask for the feedback you will find more and more people open up to you. 

• Practice patience – notice how I mentioned ‘practice’ not necessarily ‘be more patient’. This will certainly take practice and will not happen overnight. However, with practice you will learn to let go and simply breathe. Who cares if your spouse makes the bed differently than you would like? The point is that you are allowing help, and you will both survive.

• Accept happiness – as crazy as this last one sounds, you will be amazed at how a perfectionist has a fear of happiness. When you recognize that your happiness simply comes from within you; you will naturally feel less of the need to control every situation and your environment. Focus on your peace of mind, don’t freak out when things go wrong. Breathe and let a smile form and you will notice that this too shall pass.

Releasing the pressure you have place upon yourself, yes YOU have place upon yourself, will allow you to truly be happy. It’s perfectly fine to pursue excellence as long as you set realistic goals and more importantly accept your mistakes and learn from them. You and everyone around you will be much happier and shouldn’t that be the ultimate goal?

There exists an inner strength in all of us. Although you may not believe it or can’t possibly consider it at this time in your life, an inner strength truly exists. Along with that inner strength is an enormous amount of confidence. Perhaps you don’t display this confidence all at once for fear of seeming over confident or arrogant but nonetheless it exists.

When you dig down within yourself and take hold of this confidence you are encouraged and able to avoid feelings of inadequacy no matter what comes your way or events occur. Finding this confidence and embracing it will help you live the most contented life you can!

Now that you know what this confidence can do to you and change your life, how do you tap into this confidence that lives within you?

Below are some tips to help you unleash the confidence that lives within you. Besides believing that it truly exists you may need a little help identifying it. The tips below will help enlighten you:

• Reflection: We’ve all endured some hard times in our lives, some a bit more difficult than others. Now, think of 3 of the hardest things you have overcome in your life. For some it may have been an addiction or homelessness or perhaps overcoming a challenging event or loss of a loved one. Think about these events and how you found the confidence to overcome such challenges.

• Reflecting or thinking back on how you overcame those challenges, the strategies you put into play will help you find the confidence you may be lacking today.
• Don’t allow those feelings of uncertainty to creep in. Understanding that you can make it through difficult time and emerge triumphant, a winner will ignite the confidence that lives within you.

If you’re not happy with your life, it is truly possible to change it. No, I’m not talking about acquiring a different identity or enrolling in witness protective program. What I am saying is that changing your life is possible with a few key ingredients: patience, a plan and most importantly and perhaps the most difficult stepping outside of your comfort zone. These ingredients may seem impossible but if you’ve really struggled with life, this can be a great start to change. Simple, little steps can lead to great ones and that’s what it takes.

Follow these steps to change your life into one that you truly want to live and enjoy: 

1. Decide on one thing that will make the biggest impression – Analyze your life and think about what changes you would like to make. Don’t simply analyze and think about these changes it’s important to write them down. Make a list in order from the most desired change to the least. Once you have written everything down on paper, examine your list and determine which item on your list you can change in a relatively short time frame and start there.

2.  Set a goal {not a resolution or a maybe} - Once you determine what you will tackle on your list first, set a goal of achieving that change in 8 to 12 weeks. Be strong and bold! You can do this, you’re much stronger and more capable that you think!

• As I mentioned in step #1 it is very important to write out specifically what you intend to accomplish, such as, “On or before December 1st, I will have lost 10lbs because I have implemented a weekly exercise routine.“

3. Determine what has stopped you from achieving your goals - Something has stopped you so far; figure out what that something is. Is it your lack of experience? Lack of knowledge? Is it fear?  Your ability is usually NOT the problem. You’ll soon discover that fear and doubt are the root causes and what are preventing you from aggressively taking action. It is extremely important to address the issue that you have discovered.

• Whatever has been stopping you up to this point isn’t going to go away on its own. Now it the time to develop a plan to eliminate the challenge. Some simple tools to include that will help in this process can be the ‘cleansing breathes‘ I’ve discussed in previous articles as well as meditation. These calming techniques can boost your success in overcoming these challenges. 

• Try this test – Think about the goal you want to achieve. How does that make you feel? If you are feeling anxious and not positive and excited, then you have some work to do. These feelings are feedback from your subconscious – don’t ignore them – instead use them to push you toward your goal.

4.  Review your goal sheet daily (at least) - Continuing to reinforce your goal will maintain its priority in your mind. Look at it every day and read it aloud. See yourself accomplishing your goal. {Don’t laugh … seeing yourself truly works} The tougher the goal, the more you will have to reinforce and visualize it.

5. Develop your plan/road map -  Remember you can’t simply want or wish these goals you must develop a plan of action. This plan can be divided into a list of small steps or daily activities to accomplish. The big goal usually requires a lot of action steps, but you can certainly achieve them by following your plan/road map. Take one step at a time and be sure to celebrate each achievement no matter how small it a may be. This will keep you motivated to move forward and continue on your road map to success.

6. Keep track your progress. It’s important to measure how you’re doing. For example, let’s use the previous example; how much weight have you lost? How many inches? How many more inches or weight until you meet your goal? It’s important to be aware of where you stand relative to the achievement of your goal.

7. Don’t quit! – Remember you are in control of the changes you desire. If you don’t stop or quit you can’t possibly fail.

Changing your life is not an easy task but it is one of the most meaningful things you can do for yourself.

Be aware that it won’t be easy and the changes will not be apparent right away. This however, should not divert you from your goal. Remember tackle the items you can achieve the quickest first. The confidence you gain will guiden you through the tougher challenges you will face. You can do it! I believe you can, now it’s time you believe it too!

There are many times when you simply want to give up, throw in the towel or simply hide under the covers. However, when the insecurities within you start to surface; you can dig deep within yourself and find the strength necessary to get you through the toughest of times. 

Let’s look at some tips to get you started:

1.  Think back on the toughest of times you’ve encountered - How did you overcome these times? What did you do? What did you think? What did you tell yourself? Your resilience will become evident as you do this exercise and give you real hope for the future in dealing with other obstacles.

2.  Not only realize but truly recognize that you’ve made it through those difficult situations - Then think about what you’re experiencing right now. Is the current situation similar to or much different from your other tough times? Use what you’ve learned from your past challenges.

3.  Talk to yourself in a more encouraging and positive manner - This will help you build up your inner strength.  As if speaking to your own best friend, tell yourself what will most help and encourage you. What do you most want to hear? What do you need to hear to help gather your strength? Is there something specific you’re hoping will happen? This may actually be the toughest exercise of all. Too often you tend to be hardest on yourself but recognizing this is one of the first steps in finding the inner strength that lives within you.

• Practice providing yourself with encouraging, uplifting messages such as affirmations or uplifting music. The messages you give yourself can be less than helpful or they can propel you through the roughest of circumstances. 

4.  Allow yourself time to think through whatever the situation is. It’s okay to feel confused. Again recognizing this will in fact remind you that you are human which quite often you tend to forget. What are your ideas about how to weather the storm? Examine all the solutions you can come up with. Explain to yourself what you’ll do and how you’ll do it.

• A sense of your own resourcefulness can be found in your ability to problem-solve through challenging situations.

5.  Consider who you look up to as mentors or role models - You selected those particular individuals because you respect and admire them. They are also the type of ‘strong’ individuals that you want to emulate. So, think about their strength of character. How do you know they have it? What does that strength look like? How does it manifest?

6.  Think back on what you’ve done or been through that you’re most proud of. Was it making it through college although you had to work while you attended classes? Perhaps it was getting married at a young age and your relationship lasting against all odds. Maybe it was moving out on your own for the first time and figuring out you could take care of yourself. Even though you might have felt afraid, uncomfortable, lost, or confused, you discovered your internal resources and made it through those experiences.

• When you examine what you did to handle those situations and how you made it through, you’ll recall your inner strength.

7.  Sometimes, you’ve just got to “fake it till you make it.” (This is my husband’s favorite and one he uses often) Remember getting behind the wheel of a car for the first time on your own or perhaps standing in front of an audience for the first time? I’m sure you can recall the feelings of fear creeping up within you, however, the best part of the whole experience was that you stood up and met the challenge head on.

You are stronger than you think and discovering your inner strength is possible, even in the toughest of times. Following the steps above will help you discover the courage and resilience that you have within you. Stop the negative talk and instead dig deep within you..because with the strength you own, you can handle anything!

Finding time to breathe can take a mere 5 minutes. How is that possible? When you make time to breathe you are not only inhaling oxygen that your body obviously needs to survive but you are also removing and releasing stress. We all know that stress is something that can ruin your day, month and entire year; but with simply 5 minutes per day you, yes you can curb those thoughts and learn to avoid them completely.

Finding time to breathe is something that needs to be part of your daily routine. Now, don’t misunderstand this concept or think that its something that won’t work for you. Making the time to take a deep cleansing breathe will absolutely help you to think clearer and release the negativity you are housing within you. 

**Cleansing breath – inhale deeply through the nose and hold for a count of 10 then exhale slowly to a count of 10 and repeat.

This routine works hand in hand with managing your time. When you learn to manage your time, your stress level will be reduced because you will have more time to focus and will have more time to share with your family and friends.

Here are some ways to improve your time management:

• Make a list for the day – use as a guide only
• Schedule time for YOU – be sure to include on your list for the day, time for you, whether it’s 15 minutes or 60 minutes, allowing yourself some down-time will refresh your mind
• Keep a planner (whether paper or electronic) – many times we have more than our schedule to keep track of so instead of burning off brain cells trying to remember them all, write them down or plug into your electronic planner
• Delegate, delegate, delegate – never think you have to do it yourself and this includes the work place and in the home
• Don’t over commit yourself – something that is easier said than done, but learning to say ‘no’  will allow you to say ‘yes’ to what truly matters

Making time to breathe will help you handle stress.

How do you handle stressful situations? Breathing helps but did you know that keeping a stress journal, also works? Keeping notes of stressful situations and your reactions to them, you will help you identify your reactions.  When make note and identify your reactions to certain situations you will soon learn to control them and switch the reaction to positive ones. This entire process of writing, identifying and controlling your emotions will help enhance your entire well-being.

Learn to lean on your family and friends.  When you are cared for, loved, and valued your entire mental and physical attitude is affected. Sounds strange but it works.  Never think that you have to endure mental stressors alone, speaking about them and letting them out will enhance the healing process.

As you can tell finding time to breathe can take as little as 5 minutes. It actually takes a mere 5 minutes and sometimes less to assess a situation and determine if you will allow your mind take over and let the stress settle in.  It takes only 5 minutes or less to control your thoughts, emotions and to make a choice. Ultimately the decision is yours, however we all know that no one likes to be stressed.

Finding time to breathe will melt away your stress, what will you choose?

PS. Don’t forget our Monday Night Stress Free-Calls Start tonight! There’s still time to sign up! Go to this link –> Stress Free Calls 

“I think I began learning long ago that those who are happiest are those who do the most for others.”~Booker T. Washington

These words are so true…helping others will put all our troubles aside and truly make us happiest! Enjoy your day!!