Tag: Meditation

raise-your-vibe

Raise Your Vibe – Simple Guide!

Have you heard someone talk about their vibe? or maybe you’ve heard the saying “that person gives me bad vibes.” The vibration or “vibes” can be felt by anyone.

We live in a vibrational universe, meaning everything – even the most physical, dense objects around us, when zoomed in on enough – are mostly space. Everything has a vibration.

Depending on what you’re interacting with – whether through thoughts, feelings, or actions – you’re either raising or lowering your vibration.

There are however, there are certain things you can do to raise your vibration fast. I’m excited to share these with you, so you can raise your vibration fast!

 

 

What happens when you raise your vibration?

Raising your vibration involves becoming aware your current level of frequency, and then consciously choosing to start living in a way that supports a higher vibration.

A high vibration equates to living in states of joy, love, gratitude, peace, fulfilment, and vibrant well-being.

By contrast, lower vibrational states can equate to living in judgment, shame, frustration, disease and fear.

Wherever you are on the vibrational scale now, there are powerful ways to raise your vibe and level up so you can start living a high vibe life in alignment with blessings the highest possibilities meant for you.

 

The difference between high vibration vs. low vibration

Our vibration emits a frequency out to the universe, and that energetic vibration is reflected back in our lives. This affects both; the short term and the long-term situations. Let me give you an example of each one:

Let’s say that you wake up one morning out of alignment and you are in a bad mood. You begin your day complaining about your coffee and the weather. If you do not shift your vibration, most likely your day will just get worse.

There’s a chance of you getting into an argument with the people around you, and you can pollute the people and the ambience everywhere you go. This is an example of a short term, because it is a one-day situation.

An example of a long term would be, you notice that you keep getting rejected on job interviews, and you can’t understand why since your resume is outstanding, you are more than qualified for the job, you have the experience and the skills; so why do you keep getting rejected?

Your energy has more power than you can even imagine. When you vibrate a high-vibration, positive and loving energy, you will receive that energy reflected back to you.

However, when you vibrate at a low vibration, you attract people and situations that are also vibrating at that level.

universe

Our energetic vibration is directly correlated to what we attract in our lives: the people that we attract, the situations that happen, the opportunities that arise, and all in between.

In order for us to be in our highest possible vibration to feel good, in alignment and to attract all the greatness and abundance into our lives, we have to do our part. It is a daily work.

The good news is that shifting and raising your vibration is easier than you think.

It is our responsibility to be aware of our energetic vibration, to know how to shift and raise our vibration at any moment, and to maintain a high vibration.

The good news is that shifting and raising your vibration is easier than you think. My goal is to give you the tools for you to carry them at all times, and to use them whenever you need them in order to stay in a high vibrational state. I want you to empower yourself by choosing YOUR vibration!

So, how do you shift your vibrational energy from a low vibration (anger, fear, anxiety, etc) to a higher vibration (joy, positivity, peace, gratitude)?

Here’s a simple guide of 7 tips to help raise your vibration:

 

Raise your vibe – Simple Guide!

Practice gratitude

Whenever you focus on gratitude you instantly shift your vibrations to positive. No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life. Always aim for at least 3 things.

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website. I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

 

 

Pay attention to what you are consuming

As a vibrational being, you are impacted by everything you consume:

  • The information you process mentally
  • Things you ingest in your body
  • Products you consume
  • Products you put on your body
  • Items you use in your home

If you’re consuming a lot of information that is draining – whether scrolling social media or watching Netflix shows that are negative or depressing – this creates a change in your vibration.

Start replacing the things that bring you down with something that lifts you up: good books, uplifting music, creative projects, inspiring nature around you, as well as shows or documentaries that uplift and inspire you.

 

Practice meditation

There are so many benefits to meditation.  By simply concentrating on your breathing and being still for 10 minutes a day, you will notice an immediate shift in your soul.

The more you practice this and let the thoughts just flow in and out while you are still, the more attuned you will feel with your higher consciousness and guiding force.

When your mind is spiralling, reboot it through meditation. This is most effective when it is done consistently; a daily meditation practice is invaluable for setting the tone of your mental consciousness for the day.

meditation

Dropping into deep stillness in meditation also gives you an opportunity to replenish your energy from the zero-point field of infinite possibility.

When you recharge from this place, you no longer need to “get energy from others”. You can cut away the need to engage in lower energy games that most of humanity is still entangled in – stepping back to observe from a place of higher Divine mind.

This raises your vibration which has an immense benefit for your life, but also helps you to ripple high vibe energy out beyond you to bless and benefit all.

Related post:

Top tip:

The below channels on YouTube are great for guided meditations;

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Practice mindfulness

When you put Mindfulness into practice your vibration will raise massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

mindfulness

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

Related post:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

nature

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Move your body

One of the best things to do to raise your vibration is without a doubt moving your body. Think about it: your body has been lethargic and lying down for 6-8 hours, your muscles are probably still sleeping and need to stretch.

Now, I don’t expect you to do a full 45-minutes workout when you’re still feeling sleepy and unmotivated, but if you force yourself to move your body (even with some low-intensity exercises) for as little as 10 minutes, it will be a game changer, I promise.

It’s been proven that working out in the morning – even with some light exercise – can boost your metabolism up to 22% for the rest of the day and reduce tremendously sugar cravings.

Moving in the morning will get your heart pumping, your metabolism to speed up, while also making you feel more alert and active for the rest of the day.

 

Create and say affirmations

Affirmations can go a long way in helping you retrain your brain and focus on the important things.  By repeating a phrase, you attract it and bring its likeness to you.

Some affirmations that will increase your vibration could be:

  • I’ve accomplished many great things
  • I always get what I need
  • I have a lot to look forward to
  • I am valuable
  • My life is rewarding and meaningful

The key for affirmations to make a difference and work is for you to believe what you are saying.  Also, by saying things in the present tense you are letting it be known that it is true for you.

Try repeating your favourite affirmation whenever you are driving or going to the bathroom. The more often, the better.

 

 

Raise your vibe – Final thought

I hope this list helps you to find a few ways to raise your vibration so you can begin living your best life.

Raising your vibration is an ongoing process, and there is always room for improvement. There will be times where you really feel like you’re getting somewhere, and then you slip back a few steps in response to an outside trigger or challenge.

Don’t worry when this happens, be patient with yourself, treat yourself with love and care, and refocus on the simple things you can do now to raise your frequency now.

Listen to your intuition, follow your heart, laugh, play, take good care of yourself and do what is right for you to respond to life with love. Keep moving in the direction of an increased vibration and remember to enjoy the journey.

There is a huge opportunity for growth available to you in this lifetime, which happens one moment at a time.

This list of vibration raising activities is a good place to start, but is by no means an all-encompassing list.

The key is to really pay attention, and make living with a high vibration a priority!

What are some ways that you have raised your vibration? We would love to hear your tips.

 

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

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meditation-tips-for-beginners

Meditation Tips for Beginners – Simple Guide!

Today I will be discussing meditation for beginners and how the practice can improve your wellness.

I began meditating about 18 months ago, and over time have introduced the practice into my daily routine.

I meditate first thing in the morning and later on in the day (around 4pm). The benefits it has had on my life has been massive.

My anxiety used to be through the roof, but it is now non-existent. It has also quieted my mind beyond belief, and I am more relaxed, calmer, chilled, less stressed person for it.

When implemented into your life on a daily basis, it really is a life changer, I couldn’t recommend it enough.

Once you see the benefits, and the little voice inside your head (I like to call an annoying roommate) begins to quiet down, you will be wondering why you didn’t start it sooner!

Meditation is said to reduce stress, depression, and anxiety. You can lower your blood pressure, better your overall disposition, and enjoy more restful sleep.

The physical changes that meditation brings to your nervous system and your brain are actually quite astonishing.

There are no negatives to meditation. You have nothing to lose and plenty to gain.

Today I will be talking you through some mediation tips for beginners.

 

 

What is meditation?

Meditation is essentially the practice of quieting the mind. It’s also considered to be a skill, or a tool, and just like the muscles in your body, it needs to be worked.

Similar to working a specific muscle group for the first time, when you first start meditating, it can feel unnatural or even difficult, and that’s OK.

The more you work the muscle, the easier it will become and the more natural it will feel.

Keep in mind, this is exactly why you might hear people refer to meditation as a practice, because it is indeed a skill that needs to be developed.

The first few times you try to meditate, you may feel silly, or worry that you’re doing it wrong – rest assured, you cannot do it wrong, but the more you practice, the better it will get.

The goal is to quiet the mind in order to create a calm, and clear headspace. By doing so, we’re able to open ourselves up to that inner voice which provides guidance and clarity.

This is great for decision making, and easing anxiety; ultimately reducing stress. Oftentimes, we’re going and going, forging our way through life as quickly as possible, but when we take the time to really be still and quiet, we can reveal a whole new path forward.

meditation-tips-for-beginners

Have you ever tried to not think about something? Think about it, even if you’re driving in the car alone, without the radio on, just cruising along in silence, your mind is still running wild with thoughts – what’s for dinner, I need to send that email, I need to make that doctor’s appointment.

Our minds are constantly running on autopilot. Meditation gives you the opportunity to take back control.

Experts estimate that the mind thinks between 60,000 – 80,000 thoughts a day. That’s an average of 2500 – 3,300 thoughts per hour which is insane.

Neuroscientists and experts in the field of consciousness call this mental noise. With our brains processing so many thoughts every day and every minute, there’s a lot going on.

It’s also worth noting, that with that much activity, it’s nearly impossible to keep track of whether these thoughts are positive or negative.

Are we running a program that is beneficial for our mental health, or are we running through thoughts that are ultimately increasing our stress and anxiety levels?

When we quiet the mind, we get to clear out all the junk.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more confident? Then the see post below:

 

 

Meditation Tips for Beginners

Practice makes perfect

I remember when I started meditating, I felt frustrated often because I wasn’t any good at it (or so I thought).

My thoughts were all over the place and the more I tried to focus on my breath, the more it seemed like my mind would wander anywhere else. If noise interrupted me, or I felt uncomfortable with how I was positioned, I would get annoyed.

Little did I know, this is exactly why I needed meditation in my life.

Meditating isn’t about being the best at keeping your mind on your breathing. Rather, it’s about noticing when your mind wanders elsewhere, noticing where it went to or what thought came up without judgement, and then moving your attention back to the breath.

When practiced over time, this trains your brain to learn how to stay in the present moment,

If this means that while you’re meditating you need to redirect back to the breath 100 times, perfect! You’re doing it right.

The whole point of meditation is about cultivating awareness of where your mind wanders, and then re-centring it.

With practice, concentrating on the breath does become easier. But just like any other skill, it takes repetition and commitment.

Top tip:

If you want to learn about meditation, the below channel on channel on YouTube is excellent:

 

 

Be realistic, start small

If you’re following inspirational meditators or other mediation/mindfulness enthusiasts, you’ll probably be inspired to try to recreate their meditation technique, space or experience.

But the truth is that trying to model your meditation practice after someone else’s may be the wrong approach, especially if they have a well-established practice, and you’re just getting started.

Here’s the truth. Every meditation is different because every moment is unique.

So, if you’re looking to be able to sit or lie down for long stretches of time at the beginning of your meditation journey, you may be unsuccessful or become discouraged.

Start small. Begin with a 3-to-5-minute meditation. Not too long and not too short.

 

Hold yourself accountable

I personally, find this easy to do because I’ve actually felt the benefits of meditation. I know that I feel more grounded and less anxious when I’m meditating; Therefore, I know that if I just set aside a small amount of time for this every day, that the practice will have long and lasting effects.

Find out what holds you accountable because this will be different for everyone – maybe you decide to take part in a month-long meditation challenge, maybe you and your partner or a friend both decide to do it together!

 

Make it a habit

If you are trying to meditate daily, try linking your meditation to something you routinely do. While you shower, brush your teeth, wash dishes, or something else.

I wouldn’t recommend meditating while driving. Safe driving requires your full attention.

When you tie your meditation practice to something you do regularly, you don’t have to try to pencil in the time for it.

In fact, the repetitive motion and sound associated with sweeping, shaving, or brushing your teeth just might help you go a little deeper into mindfulness.

Top tip:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Follow guided meditations

Guided meditation is where you meditate in response to the guidance provided by a trained practitioner or teacher. This can be at the end of a yoga class, or when you’re listening to a guided meditation on YouTube.

If you are completely new to meditation practice, guided meditation is a great place to start. The voice you’re listening to guides you through various steps of meditation and helps you stay a bit more focused than if you’d have to do it alone, in silence.

meditation-tips-for-beginners

Guided meditation usually consists of a relaxing part where the focus lies in relaxing the mind and body, sometimes there is a visualization session included as well.

But honestly, there a are truly countless variations of guided meditations out there. From deep sleep guided meditation practices, to releasing anxiety, to boosting self-confidence.

Have a stroll through YouTube or check out the app Insight Timer which offers a grand collection of quality guided meditations.

Top tip:

The below channels on YouTube are great for guided meditations;

 

 

Find your best posture

When you are just beginning your journey into meditation, posture matters for one concern alone.
How comfortable you are in that posture.

You do not have to sit in the lotus position to meditate. It is a myth!

You could be sitting down with an erect spine, or lying down on the yoga mat or practice while walking or in any other position.

meditation-tips-for-beginners

What matters is which position/posture provides you maximum comfort so that you can focus your attention in the practice.

You can make use of accessories like meditation cushions, blankets, etc. to make yourself more comfortable.

Prepare for the meditation practice as you would for sleep, everything must be comfortable for you.

 

Practice in a quiet space

Even though you can practice meditation pretty much anywhere, it is recommended for any beginner to choose a quiet space for the practice.

A quiet and peaceful place will help facilitate stillness within you and make you comfortable to practice.

Make sure to set up the place exclusively for meditation and perform the practice in that same place every day.

Remember to turn off any electronic device before you begin to minimise possible distractions.

Related posts:

Want to find out how practicing Mindfulness helped me with my negative thoughts? Mindfulness and meditation go hand in hand – See below:

 

 

Practice with purpose

Figure out why you want to meditate. That way it becomes easier for you to focus on a target and work towards achieving it instead of randomly contemplating.

You may take up meditation to calm your mind, to breathe better, improve your health, control anxiety or connect with your inner self. Whatever it is, have a clear goal before you begin to practice.

 

Choose your ideal time

Yes, an ideal time is critical. Make sure you choose a time that allows you to sit calmly without any distractions or noises that can disturb you.

And, practice at the same time every day so that you form a pattern and tune into it. Consistency and discipline are key here.

A disturbance-free meditation allows you to enjoy the process better and benefit the most from it.

Dawn and dusk are ideal times to practice meditation.

Like I said earlier, I meditate twice a day (first thing and around 4pm). I do this because I enjoy the practice and it calms me down.

But once a day is fine, whatever suits you.

 

Count to relax your mind

So, you know that you begin to meditate, you want to let go of the world. But it is really hard because your mind never stops!

You think about what you have to do, what you need to do, what you want to do, and everything else under the sun.

You can stop all of this by doing one surprisingly simple thing and that is counting.

Sit down, relax, and quietly count to 100 in your mind. Focus on every number.

Go at a natural pace and allow yourself to relax with every number while sitting still with your spine straight. When you count with real intention, your mind starts to align.

Related post:

Want to find out how a brain dump exercise is great for decluttering your mind? Then the see post below:

 

 

How long should I meditate?

The great thing about meditating is that there is no right or wrong answer here either! Some people will meditate for an hour or longer, and some people find they benefit most from calming their mind and body for even just five minutes.

As with any goal or new implementation of a practice or routine, it’s best to start small. Find a time that works for you and know that you will finish, so if you choose 5 minutes, don’t end early. Following through to the end is very important.

Personally, I meditate twice a day for 20-minutes each.

 

 

Meditation tips for beginners – Final thought

These 12 tips will enhance your preparation for the meditation practice and help you get the most out of it.

Your objective should be to incorporate meditation into your life as a habit.

You should miss it if you don’t do it for one day.

Once you get started, the next step is to build a sustainable meditation habit every day.

The best time to start is today and don’t look back once you do.

So, what are you waiting for?

What are meditation tips, I would love to hear them.

If you found this post useful, you might want to save THIS PIN below to your Self-Care board for later!

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How-to-Change-your-Life-for-the-Better

How to Change your Life for the Better – Simple Guide

Do you feel stuck in life? Do you start your mornings feeling fed up and already tired of the day ahead? Do you often ask yourself how to change your life completely?

Ever found yourself in what might seem like a downward spiral or a rut, where you just can’t seem to understand where your efforts and attempts at keeping your life joyful go?

A few years ago, I found myself in one of those ruts. After spinning my wheels for quite some time, I realised my so-called attempts at improving my circumstances were a farce—I was just exhausting my energy waiting for a saviour to come to my rescue.

It finally dawned on me that I am my own saviour and it was up to me to change my perception of life. The choice was mine to change my situation or live life every day in misery.

Life doesn’t have to be a constant chore or a drag. It can be a wonderful journey I’ve found. Here are 10 ways on how change your life for the better.

 

 

How to Change your Life for the Better – Simple Guide

Move your body every day

Any time you look up how you can improve your life, exercise will be near the top of the list.

If you’ve been avoiding making exercise a consistent part of your life, this may be slightly irritating. But the reason it pops up over and over again no matter where you look is because it matters.

Your body releases endorphins when you get your blood pumping. It makes you feel euphoric. It reduces stress and boosts your immune system. You feel good after you exercise and with the boost in happiness and energy, you are ready to show up for the world.

Challenging your body’s physical limits also helps you challenge your mind’s mental limits.

You will know you have what it takes to achieve crazy goals, because you had what it took to do that 50th press-up. You become stronger physically and mentally, and then you can achieve whatever you set your mind to.

Many people have a complex relationship with their weight, body image, and the word exercise; but it doesn’t have to be so hard.

How-to-Change-your-Life-for-the-Better

Set a goal of moving your body for 30 minutes every day.

  • Walk your dog
  • Do yoga
  • Lift weights
  • Go for a run
  • Hike in the forest
  • Jump on the trampoline with your kids
  • Take a dance class

You don’t need a gym membership or a personal trainer. You just need to find a way of moving your body that feels good to you and do it consistently. Find one thing, try it for a week, and switch it up if it doesn’t feel right.

If you’re not ready for 30 minutes, start with 5. Build the habit of taking time to exercise and increase as you grow more accustomed to it.

If you want to live a happy and fulfilling life full of energy and purpose, taking your physical health seriously is a big part of that.

It was one of the harder habits for me to build, but it was definitely the most impactful of all the things on this list. So, find an accountability buddy and get moving. Track your exercise in an app (I use FitBit). Set a small goal that you can achieve and build up from there.

And don’t worry about the weight. It’s easy to get frustrated and give up when the scale isn’t moving, but exercise is not about the weight!

Exercise is about boosting your energy, your mood, and your lifespan. 

It is not about dropping 10 pounds or getting back your high school body.

Top tip:

Exercise is great for your mental health! See this article from Mind for more information.

 

 

Start meditating

I remember when I started meditating sitting for 7 minutes was excruciatingly painful. Now I sit for 30/40 minutes and I love it (mostly).

Meditation was the doorway to so many new things for me. It taught me to be more present in my daily life. It taught me to witness or observe my thoughts and feelings instead of getting hooked by them. It taught me to hear my own soul speak.

I knew my meditation practice was making a difference with how I am in my everyday life. I once had a short fuse and temper, but now I am a more peaceful person.

It has had a massive impact on my life.

Instead of having emotional meltdowns, over certain situations, I feel complete peace. I smile joyfully and takes things in my flow.

That is the power of meditation. It naturally turns you into a calmer, more peaceful person. Make it a part of your daily routine.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Early morning routine

Never underestimate the power of a solid morning routine.

A morning routine not only sets your day up for success, but if planned accordingly, it can create additional time in your day to work towards your goals.

This is the magic about mornings.

The time is yours, because it’s happening before the busyness of the day hits.

Beginning a morning routine is one of the most important habits to start right now.

Waking up early is tough (I’m not really a fan either), but it is so worth it.

Related post:

Want to find out how implementing a morning routine has really helped me improve my mindset? Then the see post below:

 

 

Forgive yourself

We are all human beings and that means that no-one is perfect. No-one goes through life and never makes a mistake because if they did, they would lose the very essence of what makes them even.

This year, it’s time to move beyond the mistakes you’ve made in the past and move on with your life.

Many times, we hold onto these mistakes without understanding just how much they hold us back. It’s time to accept that they happened, learn from them and go on with your life.

 

Practice Mindfulness

When you put Mindfulness into practice it will change your life massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

How-to-Change-your-Life-for-the-Better

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on

Related posts:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Set goals

We all tend to have a vision for our life. What does that look like for you? What do you dream of doing?

I know you have something in mind you’ve always wanted to try but have been too afraid to get started.

Is it starting an online business? Is it a career change? Give this one some thought.

It’s time to think about what you truly want out of life and go after it.

It’s never the perfect time, and waiting for the perfect time will keep you from ever starting.

Identify the goals you have for your life, figure out a huge list of actions needed to accomplish these goals, and GET STARTED.

Setting goals is a life improving habit you need start right now. Don’t keep putting it off.

Related post:

Want to find out more about  how setting SMART goals can help you be more productive and positive? Then the see post below:

 

 

Focus on growth

It is often failure that can stop you in your tracks however, replacing the word failure with feedback completely transforms your experience.

Any time you feel you are not successful it is feedback you are receiving from what you have done.

What can you learn from this opportunity?

How can you change your approach in the future? What can you do better next time?

This is what is called a growth mindset.

Knowing that you might not be there yet but you are learning and growing in the process is an excellent mindset to hold.

How-to-Change-your-Life-for-the-Better

Rather than feeling restricted by limited talent or ability, you know that with growth and learning you are limitless.

Therefore, focusing on growth will result in an improved mindset and changed behaviour.

You’ll be more prepared and motivated to take on challenges and see your potential in the results.

Whatever result you obtain; you can learn from them and continually improve on them.

This kind of mindset opens you up to a new perspective in experiences and the opportunities around you.

You may find that you even seek out new opportunities as you see the potential of expanding your knowledge and growing into your best self.

Related post:

Want to find out more bout how to develop a positive mindset? Then the see post below:

 

 

Practice gratitude

Whenever you focus on gratitude you instantly shift to a positive mindset. No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life. Always aim for at least 3 things.

How-to-Change-your-Life-for-the-Better

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website. I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

I find practicing gratitude helps you appreciated the small things in life that often get overlooked.

 

 

Declutter

You don’t know how much decluttering your life can change your world until you do it. You can declutter your home of all broken, old, and useless items.

Your home will be more spacious, which will allow you to enjoy it more. Organize the items that are left and you’ll be amazed at the difference. There are other areas of your life that you can declutter also.

Do you have apps on your phone that you never use anymore? Delete them! Don’t replace them with more apps though. Only keep the apps you use on a regular basis. This will save you so much time. You can also declutter your social media and friends lists. Focus on the people who really matter to you.

 

Spend less time on social media/internet 

With the advancement of technology this day, people tend to spend more time on social media than real people.

Social media has taken over the world, people tend to use it for different things. Social media and the internet have made so many people rich but let’s not forget the fact that it has made some not useful.

People spend hours on social media without doing anything. Spend less time on social media and you will see the result you get on a daily basis.

If you have something important to do, I will advise you to get rid of or delete the apps and focus on your business. Use social media in your spare time when you are not using it for business.

 

Ditch the negative people

Negative people are toxic to your life. They will bring down your mood and try to kill your dreams. We all have struggles in our lives, but some people live their life in victim mode. You don’t need this kind of person in your life.

Surround yourself with happy and optimistic people. These aren’t people who act like life is always puppies and rainbows. Optimistic people still have bad days now and then. They know things will get better though.

Negative people complain about anything and everything. When you ditch the negative people in your life you will feel a great sense of relief.

 

Read more self-help books

I just can’t stress it enough, no one can deny the major benefits of self-help books to improve the quality of life, I’m personally addicted to self-development books.Self-help books are life changing, and the best type of books to help you improve your life!

The fact that something someone wrote has the power to change the way I do things just gets me. I get fired up just typing about it.

 

How to Change your Life for the Better – Final thought

I am so much happier this year than I’ve ever been. Part of this is because I’ve intentionally made some big changes in my work, who I surround myself with, and how I spend my time. But a lot of it is just because I picked up a few habits here and there that made me happier, more energetic, and more mindful.

If you’re looking to change your life, I hope you’ve found some inspiration and I hope that you start today.

What are your tips for a better life?

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-Care board for later!

How-to-Change-your-Life-for-the-Better



bedtime-routine-for-adults

Bedtime Routine for Adults – 10 Tips!

Sleep plays a vital role in all of our lives, and there are countless articles and sources of information that cite sleep as one of the most important factors in our mental, emotional, and physical well-being.

Any parent knows that sleep is crucial in their child’s development, their brains, their bones, their muscles, everything. Bedtime routines for adults is on the rise in recent days, due to the fact that sleep is also important for adults as well.

But, as obsessed as we are with our kid’s bedtime routine, many adults don’t give much thought to our own. Even when the kids have settled, and we can develop a routine of our own, we don’t. We’re adults. We can go to bed whenever we want.

It’s true, of course. You can. But as someone who has craved sleep for as long as I can remember, having kids was the kick in the rear end I needed to finally start prioritising getting enough of it, once and for all. And I’m here to tell you that having your very own bedtime routine is key to this process.

 

 

Why do we need a bedtime routine?

Besides improving both the quantity and quality of your sleep, developing your own personal bedtime routine can have a significant effect on your physical and mental health, and thus on your overall mood.

Don’t know where to start? Below are some of the things that you could do to improve your own bedtime routine.

 

Bedtime Routine for Adults – 10 Tips!

A consistent bedtime routine is key

It’s Friday night, the wine is flowing, Netflix is on and it’s gone way past your 10pm bedtime. You know the drill.

Consistency can be so difficult when it comes to the weekend, or just general life situations. However, keeping to your evening ritual daily will help you get a good night’s kip.

As humans we are habitual, creatures of comfort and routine. Your body grows accustomed to your weekday habits so when we ignore this over a weekend, come Sunday it seems to be a chore to drift off.

Try your best to keep your sleep schedule every day, where possible. Sometimes we can’t. That’s ok. No need to beat yourself up. We all fall off the wagon, hey, we’re only human.

 

Schedule a bedtime

It may sound silly, but give yourself a bedtime. We put our kids to bed at the same time nearly every night, right? They would stay up till they fell on the floor and passed out from exhaustion if we let them!

We should be doing the same for ourselves. Be reasonable with yourself and your schedule. But don’t say you will be in bed by 1:00 am if you know your kid is going to come bounding in 6 o’clock in the dot.

Try hard to make it so you are in bed with 8 hours before your alarm (or kid) goes off. But if you can’t commit to that, at the very least get 7!

Related post:

Find out how implementing a morning routine into my life has been a massive help to me below:

 

 

Disconnect, unplug, log off!!

30/60 minutes before you go before you go to sleep is the time to make the first step towards sleep.

Put your phone away, turn off your computer, the television too if you can. Even consider dimming the lights

bedtime-routine-for-adults

These devices all emit blue light. Now like many things, blue light can be good or bad depending on the context.

Blue light wavelengths produced by electronics and overhead lights boost attention, reaction times and mood (source), which is a positive thing in the day! Not so much at the night time though!

Say goodbye to your electronics as the first step towards better sleep.

 

Tidy up your space 

There is nothing worse than the feeling of waking up to a cluttered room/house. By cleaning up your space before you lay down at night, you will be able to feel calmer and more relaxed.

And plus, who wants to wake up to clutter? Clutter can just completely bring down your mood and make you feel like there are more things to do than there really are, which can lead to overwhelm and unproductiveness.

To avoid this, I like to do a 10-minute tidy. During these 10 minutes, I try to clean up as much as I can as fast as I can.

I love this method because at first glance, a huge mess may seem like it will take forever to clean up, when in reality, it won’t take that long.

Try adding this method to your self-care night routine, and you will so shocked once you see how much you can actually get done in just small amount of time

Related post:

Want to find out how to make time for self-care? Then read our post below:

 

 

Meditation

Meditation has many benefits, and it is something that is good to incorporate into any part of your day.

Meditating or completing a guided meditation before bed can help to channel positive energy into your body, settle your muscles, calm your breathing, and get your mind into a positive state before heading off to sleep, ensuring that you sleep better.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Plan your day 

Another task you can add to your night-time routine is planning out your next day. First, on a separate sheet of paper, jot down everything that you have to do for the day.

This will help you get a better visual overall of what you are needing to do. From this list, separate your hard priorities, soft priorities, and other non-urgent miscellaneous tasks.

bedtime-routine-for-adults

If you are a person who likes to time block, you would then place these priorities in your planner and into the time frames of your choosing. I recommend adding your most difficult or time-consuming task to the start of your day if possible. In the mornings our brains are freshly rebooted and you will be more likely to knock through that task with a breeze.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more productive? Then the see post below:

 

 

Do a brain dump

To take this a step further, I really love the concept of a brain dump. This is when you set a 2–3-minute timer and just write down EVERYTHING that comes to mind.

A brain dump doesn’t have to be organised, or even realistic. It’s different than a to-do list because it’s not a list of things for you to do in a specific time period.

Many people choose to make their to-do list from a few items that came out during the brain dump.

A brain dump can really help if you feel like you have information swirling around in your brain that you can’t control!

It helps to organize ideas, and work through your thought processes!

 

Relax with a good book

Reading is another excellent habit to pick up before bed.

I find that it’s a great way to relax and distract my mind. Often times, I’ll drift off naturally after reading just a few pages. Plus, it’s something fun to look forward to each night.

Pick a book that you’re able to put down though. Otherwise, you might be up all night with that juicy page turner!

 

Don’t late night snack

The temptation to snack late at night is hard to resist!

I don’t know about you, but once I start snacking in the evening, I can’t stop. But sugar and carbs can perk you up just when you’re trying to wind down. Plus, there’s nothing worse than waking up in the middle of the night with an upset stomach or indigestion!

bedtime-routine-for-adults

I eat a protein cookie/bar every night which takes away the urge to indulge in a late-night munch on junk food.

 

Practice gratitude/take time to reflect

The simple exercise of writing down three things that went well that day is an exercise that stimulates the good vibes. The kind of vibes that are beneficial to anyone, anywhere. It helps you appreciate your life, the small and the big.

Just as important as the above exercise of practicing gratitude, is creating time to reflect on the day. Did something go differently than planned? That’s ok, realising how you can make small improvements each day will help you course-correct early on.

Setting time aside to reflect deliberately allows you to go to sleep without having to dwell on it whilst you should be snoozing off.

 

Bedtime routine for adults – Final thought

Creating a healthy and serving routine is not going to be done overnight (pun intended), it requires perseverance, dedication and time. But it’s worth it!

You are you and when it comes to something as personal as a night-time routine it’s encouraged to experiment and feel what works for you. Ultimately, creating a totally customised routine and sticking to will have massive benefits for you in the long-run.

Creating a routine that works, is equal to a better version of yourself. Giving your body, mind, and emotions the place and time to unwind, heal and restore.

What are your tips for a bedtime routine?

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-care board for later!

bedtime-routine-for-adults



Self-Care-Tips-During-the-COVID-19-Pandemic

Self-Care Tips During the COVID-19 Pandemic – Simple Guide!

Today I will be talking about self-care tips during the COVID-19 Pandemic and what has helped me adapt to the lifestyle changes that have occurred.

We are living in uncertain times. Each day brings a new set of challenges and changes to our daily schedule and routine. Many people are feeling the stress and are not sure what the safest way is to manage it.

Whether we embraced or rejected the idea of social distancing, of working from home and of not being able to do all the normal things we used to take for granted, this year took a hit on our well-being and even without knowing this we were affected by our change in lifestyle.

Even the toughest people I’ve known admitted that it was not easy to go through the lock-down period, to be unable to visit their family and to completely give up your social life. As we see an increase in the number of cases the anxiety that we might be going on lock-down arises and we need to make sure we don’t forget about ourselves.

Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

Why do we need to take care of ourselves now more than ever?

In my opinion, as well in the opinion of a countless number of medical professionals, you should be practicing self-care year-round.

But, on March 11, 2020, the WHO (World Health Organization) declared COVID-19 an official pandemic.

On that day, the reality of our world changed.

Self-Care-Tips-During-the-COVID-19-Pandemic

Now, things arose that made us dismiss the notion of taking care of ourselves. We were too busy, there were more important things going on in the world than our skincare routine, or painting our nails.

But the truth is, you need to take care of yourself now more than ever.

The reason is that we are simply living in stressful times, and to prevent our mental health from going down the drain, self-care is a must. If you are a pro at this, keep doing what you are doing. But, if you have never practiced self-care in your life, there is no better time than now to start.

Related post:

Want to find out how to make time for self-care? Then read our post below:

 

 

self-care tips during the COVID-19 pandemic

Stay active

As hard as it may be, be sure to stay active. Staying active will strengthen your immune system, which will help your body to fight off any type of illness.

Not only that, but during a time in which we are often feeling distant from the world around us and incredibly uncertain of what the future might hold, staying active will also help to strengthen your mental health as well.

Do an at-home workout. Go for a 30-minute walk or run outside. Do yoga in your basement. Even lift heavy boxes in your garage. Be creative, but just make sure you are remaining active.

 

Maintain a healthy diet

Staying motivated to eat healthy is extremely difficult during a lockdown, and that can be hard if your energy levels are down from your body trying to process a bad diet.

Maintaining a healthy diet doesn’t mean you need to give up on all the unhealthy foods you love.

It’s all about moderation, listening to your body, and being mindful about what goes into your body.

Eating better has also been shown to increase overall brain function, energy levels, and self-esteem (because when you look good, you feel good!).

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

Self-Care-Tips-During-the-COVID-19-Pandemic

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Practice Mindfulness

When you put Mindfulness into practice your vibration will raise massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

Related posts:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Practice gratitude everyday

During hard times like what we’ve been dealing with, it can be hard to focus on the things that are going well because so many difficult things have been going on.

All of the great things to be grateful for can be overshadowed by all of the chaos around you. Which, makes it all the more important to start practicing gratitude.

Even on the days that it seems like the world is crumbling around you, there are still many things to be grateful for. This exercise can shift your mindset and calm stress. What you focus on is very important!

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

Self-Care-Tips-During-the-COVID-19-Pandemic

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

Related post:

Want to find out more about how slowing down and focusing on the present can help you be more productive? Then the see post below:

 

 

Keep A Routine

Sticking to a regular routine can help you regain a sense of stability and keep a better structure to your days during a time when it feels like we can’t even keep track of what day it is.

Have you ever slept in way too late and just felt like your whole day was ruined and like you were so behind on everything? I have for sure and it’s not a good feeling! So, try to wake up and go to bed at the same time every day, and stick to somewhat of a consistent routine to reduce your stress.

Related post:

Find out how implementing a morning routine into my life has been a massive help to me below:

 

 

Limit your social media/ news consumption

Even for me, limiting social media or even unplugging completely is the hardest for me. Asides from trying to drive traffic to my blog and grow my accounts grow, social media helps me stay in touch.

It also keeps me informed about the state of the world and the new rules surrounding the current lockdown. But all of this, to be honest, can be too much. Right now, except you work for a news publisher, it’s not healthy to keep track of the current coronavirus cases.

You need to detach yourself from it to be able to cope with the situation. Already, people are mentally struggling with the lockdown. Subjecting yourself to daily news is just going to do more harm than good.

I’ve already starting limiting my news consumption and I can feel the difference in my health. You should try it too.

 

Choose your focus

Self-care and mental health are all about understanding what you want your focus in life to be and what choices you make based on that. This could involve moving your focus to a new hobby or passion, or changing your attitude towards the things that bring negativity to your life.

By choosing what you focus on in your life, this means you stay busy and concentrate on those things that make you feel positive, happy, and in control of yourself and your mental and physical health.

 

Make sleep a priority

Both your body and mind are experiencing a lot of changes right now. We have never had to be cooped up for this long.

One of the best things you can do for your body and mind is to give them time to rest and adjust to what is the new normal – at least what has been the new normal during recent times and looks to be for the foreseeable future.

Regardless of the time you normally wake up, try to get to be a half-hour earlier or even an hour earlier. Give your body and mind the rest they need so that they can perform to the best of their ability. Strive for no less than 7-8 hours of sleep per night. If you are having a difficult time getting this amount, ask yourself what’s more important: sleep or Netflix?

Top tip:

  • Go to bed by 22:00 as the most regenerative sleep is between 22:00 and 02:00
  • Aim to get 7-8 hours of sleep every night
  • Avoid eating 3 hours before bedtime
  • Remove all electronics from your bedroom when sleeping
  • Turn off all lights and make your bedroom dark – important for production of melatonin (sleep hormone)

 

 

Read self-help books & articles

One of my favourite things to do when I feel overwhelmed is read. It makes you realise that the things you are feeling are not uncommon and that things will get better. I also find that it can open my mind and allow me to see something in a different way.

 

Schedule time to connect with friends/family weekly

Connecting with family and friends may increasingly fall off your radar as the pandemic stretches on, so that’s why it becomes even more important to keep up with outreach. Connecting with those you love will help you feel grounded, and remind you about the world and people outside of your immediate living space.

 

Self-care tips during the COVID-19 pandemic – Final thought

Your body and mind are always going to be your most valuable assets. To get through each day, you need to do whatever you can do in order to keep both in good shape.

Remember to cut yourself some slack and to go easier on yourself during these challenging and pressing times. Schedule time for yourself and make yourself your own number one priority. Your mind and body will thank you.

If you found this post useful, you might want to save THIS PIN below to your Pinterest Self-care board for later!

Self-Care-Tips-During-the-COVID-19-Pandemic



reduce-anxiety

Natural Ways to Help With Anxiety & Stress – 12 Habits That Helped Me!

Does anxiety come at you in the most inconvenient times? Do you suffer from not having the right tricks to help reduce your anxiety on the spot? If you’re an anxious person, then you know how difficult is to find relief when you need it instantly. Some people are able to meditate or use deep muscle exercises when they time. Most of us don’t have time to indulge in exercises that takes time and concentration.

The truth is that the majority of people find it embarrassing to talk about anxiety because of the stigma that surrounds it. The misconception that anxiety is a weakness means that more people suffer in silence and ignore help. Nobody should suffer in silence. This is not a quick fix but instead the following habits to reduce your anxiety will offer relief when you need it the most.

I suffered bad with depression, stress, anxiety and panic attacks for 4 years, therefore I think it’s important to share what has helped me overcome these illnesses to live a happier and healthier life.

Here are 12 habits that helped me turn things around!

Disclaimer: I am not in any way a certified therapist so all the advice is given from my own experience and should not be taken as medical advice. 

 

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

nature

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Move your body

One of the best things to do to raise your vibration is without a doubt moving your body. Think about it: your body has been lethargic and lying down for 6-8 hours, your muscles are probably still sleeping and need to stretch.

Now, I don’t expect you to do a full 45-minutes workout when you’re still feeling sleepy and unmotivated, but if you force yourself to move your body (even with some low-intensity exercises) for as little as 10 minutes, it will be a game changer, I promise.

It’s been proven that working out in the morning – even with some light exercise – can boost your metabolism up to 22% for the rest of the day and reduce tremendously sugar cravings.

Moving in the morning will get your heart pumping, your metabolism to speed up, while also making you feel more alert and active for the rest of the day.

 

Practice Mindfulness

When you put Mindfulness into practice your anxiety and stress will reduce massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

beach-calm-dawn-267967_1024x1024

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

Related post:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

benefits-of-meditation-3-min

Try to meditate before breakfast, if not, then late afternoon/early evening is a good time to do it.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Making time for what you love doing

One of the main reasons I was so stressed when I was in the midst of my anxiety disorder was I was on total autopilot. Whilst mindfulness can bring you more awareness, making time for what you’re passionate about is the next best thing.

I had given up what I liked doing, the things that have always made me feel that bit more alive and that get a kick out of.

Yes, sometimes it’s hard to make a bit of time for your passion or hobby but even half an hour a day can be enough to de-stress.

For me it was always exercise that made me feel excited and good. Half the battle is allowing yourself to do what you love. With the many responsibilities we have in life, we can feel guilty doing something that we like.

These can be anything;

  • Reading
  • Cooking
  • Weight training
  • Running
  • Writing

Whatever it is that you love to do, let yourself do it and plan to make time for your passion or hobby. This is one of the best ways to reduce stress and anxiety yourself. If you feel like you don’t have a passion or hobby that you can find stress relief in, try something new.

 

Don’t Get Involved

Avoidable stress can also take form in getting wrapped up in other people’s issues. Some of us feel as if we have a place in forcing our views on others or we simply want to be part of the conversation. This type of behaviour is amplified with social media where it’s easy for someone to comment on something that has nothing to do with them in an attempt to stir the conversation or voice their opinion.

bigstock-Angry-Asian-business-woman-ups-281117503

Whilst you can argue that some people just like drama, this is totally avoidable stress. The issue with getting involved with the things that have nothing to do with you is the negative feedback. When we get involved in other people’s issues, we can get negative feedback which can make us very stressed. With social media like Facebook, it’s easy to become very anxious and stressed whilst we wait for the conversation to unfold.

If you find yourself getting involved in other people’s drama, it’s time to step back and think about why you’re doing it.

 

Keep A Routine

Sticking to a regular routine can help you regain a sense of stability and keep a better structure to your days during a time when it feels like we can’t even keep track of what day it is.

Have you ever slept in way too late and just felt like your whole day was ruined and like you were so behind on everything? I have for sure and it’s not a good feeling! So, try to wake up and go to bed at the same time every day, and stick to somewhat of a consistent routine to reduce your stress.

Related posts:

Find out how implementing a morning routine into my life has been a massive help to me below:

 

 

Try Journaling

Typically, us millennials don’t write things down – we use the notes or other app in our phone. But too much technology actually contributes to stress in a big way, so get a notebook and start physically writing in it and put your phone away for a bit.

You can practice gratitude journaling and write about things that you’re grateful for, or just write out how you’re feeling on that particular day. Writing can be very therapeutic and it will bring you more in tune with yourself so you can better understand what you need to do to make yourself happy.

 

Improve Sleep Quality

Anxiety and worry can keep you awake at night, but not enough sleep can also cause anxiety.

When you’re sleep-deprived, you’re less able to handle stress and anxiety. In contrast, getting enough sleep keeps your hormones in check, which is necessary for managing anxiety and worry.

Top tip:

  • Go to bed by 22:00 as the most regenerative sleep is between 22:00 and 02:00
  • Aim to get 7-8 hours of sleep every night
  • Avoid eating 3 hours before bedtime
  • Remove all electronics from your bedroom when sleeping
  • Turn off all lights and make your bedroom dark – important for production of melatonin (sleep hormone)

 

 

Play Relaxing Music

Gentle instrumental music helps to lower blood pressure, heart rate, and stress hormones and is great for relieving anxiety.

Nature sounds are also calming and you’ll find these often in relaxation and meditation music. So, whenever you’re anxious put on your headphones and listen to relaxing music.

 

Reduce Your Screen Time

Going along with the above point, technology can sometime

s really do more harm than good, especially in times like these. In order to reduce stress during the quarantine period, it’s a really good idea to limit how often you’re on your phone checking the news and social media.

Find something else to occupy your time instead – I read a lot, and it is so relaxing. I also limit times I spend on social media. Facebook, Instagram etc are great for keeping in contact with people, but they can take over your life if you allow it.

 

Use Essential Oils

Essential oils are known to be very soothing, so I recommend getting a good diffuser and your favourite scent and letting it freshen up your living room area for an hour or two a day. When my apartment smells good, I automatically feel a little bit more together and less stressed because it signals a clean space!

 

Natural ways to help with anxiety & stress – Final thought

There are a ton of ways you can reduce stress and anxiety, it’s all about trying things to what works for you. Sure, you can use essential oils like mentioned above, but if you find yourself becoming stressed often, or most of the day, it’s a good time to make some long-term lifestyle changes.

I’d love to hear your ways of reducing stress in the comments below.

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Raise Your Vibration Fast – Simple Guide of 7 Tips to Raise Your Vibe!

Have you heard someone talk about their vibe? or maybe you’ve heard the saying “that person gives me bad vibes.” The vibration or “vibes” can be felt by anyone.

We live in a vibrational universe, meaning everything – even the most physical, dense objects around us, when zoomed in on enough – are mostly space. Everything has a vibration.

Depending on what you’re interacting with – whether through thoughts, feelings, or actions – you’re either raising or lowering your vibration.

There are however, there are certain things you can do to raise your vibration fast. I’m excited to share these with you, so you can raise your vibration fast!

 

 

What happens when you raise your vibration?

Raising your vibration involves becoming aware your current level of frequency, and then consciously choosing to start living in a way that supports a higher vibration.

A high vibration equates to living in states of joy, love, gratitude, peace, fulfilment, and vibrant well-being.

By contrast, lower vibrational states can equate to living in judgment, shame, frustration, dis-ease and fear.

Wherever you are on the vibrational scale now, there are powerful ways to raise your vibe and level up so you can start living a high vibe life in alignment with blessings the highest possibilities meant for you.

 

The difference between high vibration vs. low vibration

Our vibration emits a frequency out to the universe, and that energetic vibration is reflected back in our lives. This affects both; the short term and the long-term situations. Let me give you an example of each one:

Let’s say that you wake up one morning out of alignment and you are in a bad mood. You begin your day complaining about your coffee and the weather. If you do not shift your vibration, most likely your day will just get worse.

There’s a chance of you getting into an argument with the people around you, and you can pollute the people and the ambience everywhere you go. This is an example of a short term, because it is a one-day situation.

An example of a long term would be, you notice that you keep getting rejected on job interviews, and you can’t understand why since your resume is outstanding, you are more than qualified for the job, you have the experience and the skills; so why do you keep getting rejected?

Your energy has more power than you can even imagine. When you vibrate a high-vibration, positive and loving energy, you will receive that energy reflected back to you.

However, when you vibrate at a low vibration, you attract people and situations that are also vibrating at that level.

universe

Our energetic vibration is directly correlated to what we attract in our lives: the people that we attract, the situations that happen, the opportunities that arise, and all in between.

In order for us to be in our highest possible vibration to feel good, in alignment and to attract all the greatness and abundance into our lives, we have to do our part. It is a daily work.

The good news is that shifting and raising your vibration is easier than you think.

It is our responsibility to be aware of our energetic vibration, to know how to shift and raise our vibration at any moment, and to maintain a high vibration.

The good news is that shifting and raising your vibration is easier than you think. My goal is to give you the tools for you to carry them at all times, and to use them whenever you need them in order to stay in a high vibrational state. I want you to empower yourself by choosing YOUR vibration!

So, how do you shift your vibrational energy from a low vibration (anger, fear, anxiety, etc) to a higher vibration (joy, positivity, peace, gratitude)?

Here’s a simple guide of 7 tips to help raise your vibration:

 

Gratitude raises your vibration

Whenever you focus on gratitude you instantly shift your vibrations to positive. No matter what is going on in your life, you have the power to shift your focus to gratitude.

I also encourage the use of a gratitude journal – Every day write down or even just note in your mind at the end of each day, focus on everything you’re grateful for in your life and also how those things impact your life. Always aim for at least 3 things.

Here’s some examples from my own journal:

  • I am grateful for the increase in traffic to my website today
  • I am grateful for the nice walk I had with Jo and Alfie (the dog) today
  • I am grateful for seeing the twins today

Try to make your gratitude note specific to today. So rather than me writing I’m so grateful for everyone who visits my website. I would write, I’m so grateful for all of the people who visited my website today, and I’m especially grateful for the lady who took the time to leave a message saying how helpful my post was to her.

 

Pay attention to what you are consuming

As a vibrational being, you are impacted by everything you consume:

  • The information you process mentally
  • Things you ingest in your body
  • Products you consume
  • Products you put on your body
  • Items you use in your home

If you’re consuming a lot of information that is draining – whether scrolling social media or watching Netflix shows that are negative or depressing – this creates a change in your vibration.

Start replacing the things that bring you down with something that lifts you up: good books, uplifting music, creative projects, inspiring nature around you, as well as shows or documentaries that uplift and inspire you.

 

Meditation

There are so many benefits to meditation.  By simply concentrating on your breathing and being still for 10 minutes a day, you will notice an immediate shift in your soul.

The more you practice this and let the thoughts just flow in and out while you are still, the more attuned you will feel with your higher consciousness and guiding force.

When your mind is spiralling, reboot it through meditation. This is most effective when it is done consistently; a daily meditation practice is invaluable for setting the tone of your mental consciousness for the day.

meditation

Dropping into deep stillness in meditation also gives you an opportunity to replenish your energy from the zero-point field of infinite possibility.

When you recharge from this place, you no longer need to “get energy from others”. You can cut away the need to engage in lower energy games that most of humanity is still entangled in – stepping back to observe from a place of higher Divine mind.

This raises your vibration which has an immense benefit for your life, but also helps you to ripple high vibe energy out beyond you to bless and benefit all.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Practice Mindfulness

When you put Mindfulness into practice your vibration will raise massively!

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

mindfulness

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The Mindfulness practice is life changing when used consistently and persistently!

Related post:

Want to find out how practicing Mindfulness helped me turn my life around? Then see below:

Top tips:

Some great channels that I use for mindfulness videos, are the following:

I also recommend the following books to read:

 

 

Take in nature

When you ground yourself in nature, you discharge negativity, and even more importantly, you recharge yourself with the loving and nurturing energy from Mother Earth.

After grounding yourself you’ll feel renewed, refreshed, centred, and balanced. Whether you simply walk barefoot in your garden, or go to the beach or the wood, just get out in nature, allow yourself to be present by opening all your senses: see, taste, hear, smell and feel.

nature

If you live in a big city or work in an office, you may feel you don’t have much opportunity to connect with nature.

Nature time could be:

  • Spend time in your garden.
  • Walk around a park.
  • Go to the woods.
  • Plan your next vacation around nature time.
  • Visit a lake or river

This is also where crystals, essential oils and houseplants come in. You may want to bring little bits of nature with you and consciously tune into them at home.

 

Move your body

One of the best things to do to raise your vibration is without a doubt moving your body. Think about it: your body has been lethargic and lying down for 6-8 hours, your muscles are probably still sleeping and need to stretch.

Now, I don’t expect you to do a full 45-minutes workout when you’re still feeling sleepy and unmotivated, but if you force yourself to move your body (even with some low-intensity exercises) for as little as 10 minutes, it will be a game changer, I promise.

It’s been proven that working out in the morning – even with some light exercise – can boost your metabolism up to 22% for the rest of the day and reduce tremendously sugar cravings.

Moving in the morning will get your heart pumping, your metabolism to speed up, while also making you feel more alert and active for the rest of the day.

 

create and say affirmations

Affirmations can go a long way in helping you retrain your brain and focus on the important things.  By repeating a phrase, you attract it and bring its likeness to you.

Some affirmations that will increase your vibration could be:

  • I’ve accomplished many great things
  • I always get what I need
  • I have a lot to look forward to
  • I am valuable
  • My life is rewarding and meaningful

The key for affirmations to make a difference and work is for you to believe what you are saying.  Also, by saying things in the present tense you are letting it be known that it is true for you.

Try repeating your favourite affirmation whenever you are driving or going to the bathroom. The more often, the better.

 

Raise your vibration fast – Final thought

I hope this list helps you to find a few ways to raise your vibration so you can begin living your best life.

Raising your vibration is an ongoing process, and there is always room for improvement. There will be times where you really feel like you’re getting somewhere, and then you slip back a few steps in response to an outside trigger or challenge.

Don’t worry when this happens, be patient with yourself, treat yourself with love and care, and refocus on the simple things you can do now to raise your frequency now.

Listen to your intuition, follow your heart, laugh, play, take good care of yourself and do what is right for you to respond to life with love. Keep moving in the direction of an increased vibration and remember to enjoy the journey.

There is a huge opportunity for growth available to you in this lifetime, which happens one moment at a time.

This list of vibration raising activities is a good place to start, but is by no means an all-encompassing list.

The key is to really pay attention, and make living with a high vibration a priority!

What are some ways that you have raised your vibration? We would love to hear your stories

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Morning Routine for Health – Simple Guide of 9 Habits to Improve Mental Health!

The key to a healthy positive mindset is in your morning routine. Once I implemented a checklist of tasks to complete every morning, my life began to transform fast.

Once you see the huge benefit to your mental health, you will begin to add more tasks to the list throughout the day, it becomes a habit of self-development.

Getting up that extra hour or two earlier can really help you develop a strong mindset and bring peace to your everyday life. One of the things that has the biggest impact on our days and on our life is how we spend our first hours awake.

As you might guess, waking up in a rush to quickly grab some coffee, some clothes and head off the door already exhausted and sweaty is not ideal for our body and mind. And it doesn’t even end there.

This poor morning experience will easily influence our mood for the rest of the day – and even our work performance.

That’s why it’s so crucial to have some morning habits and routines that are put together strategically to improve our productivity for the rest of the day. And day after day this will change your life for good, of course.

Today, I’m going to share in this post the 9 most-effective habits you should start adopting to have a happier morning experience and head off the door feeling calm and ready to take on the world!

By implementing these 9 habits it has changed my life dramatically!

 

 

Don’t go to bed late the night before

Before we get started, there’s one mistake you cannot afford to make. This morning mistake will screw up your entire day.

Go to bed early the night before!

Sleep is not only for the weak. It’s the best way to stay strong all day.

Are all-nighters worth bragging about? Maybe they’re fine once in a while when they can’t be avoided but otherwise – staying up late constantly isn’t a sign of working hard; it’s working too much, working inefficiently and mismanaging your time.

I use to be one of those people who stayed up to the early hours of the morning, then wake up like and zombie and head off to work feeling like I had just been dug up!

Not anymore though!

Without enough sleep, you’ll start the day with a mind that’s not 100% energised – no matter how many times you give yourself a good slap on the face.

The worst part? Imagine your brain failing in the departments of common sense and alertness.

Around 16 million Brits experience side effects of sleep deprivation every night!

And studies suggest they can range from less obvious stuff – like a lack of focus or attention – to crying over small things, or a lower reaction time while driving or pouring coffee!

Speaking of coffee – don’t rely on it to overcome sleep deprivation. I enjoy my morning coffee as much as the next person. But I also know caffeine has its limitations.

The National Sleep Foundation recommends 7-8 hours of sleep (or 9 if possible) for the average adult.

I have about 6, which suits me fine.

Related post:

Want to learn about slowing down your life to live happier in the present moment? Then see my below post:

 

 

Get Up Early

The alarm goes off, no flirting with the snooze button though, she will break your heart!

I get up early, like really early! Every day (apart from Sundays) 4:00 – 4:30 AM Early. And I’ll be brutally honest with you, I hate getting up every single morning, but I do it anyway.

That being said, getting up early in the morning is a common habit of highly successful people. There’s something to be said about that feeling of peace in the early morning hours when all the world’s asleep.

It’s this morning tranquillity that’ll give you time to wrap your head around things and prepare your docket for the day. You’ll be surprised how motivating a head-start can be.

 

Drink some water to rehydrate

When you first wake up, you’ve been without water for several hours. I have a bad habit of reaching for my coffee before anything else, but I recently started drinking a glass of water beforehand. I’ve found that it gets rid of those nagging headaches I sometimes wake up with.

If you can get a glass of water into your system before anything else, your body will thank you. Adding a little lemon to your water also has some health benefits. But, if that’s not your thing, at least get a glass of water in before coffee or tea.

Getting hydrated will also help with the next step in creating your best morning routine.

 

Move your body

One of the best things to do in the morning is without a doubt moving your body. Think about it: your body has been lethargic and lying down for 6-8 hours, your muscles are probably still sleeping and need to stretch.

Now, I don’t expect you to do a full 45-minutes workout when you’re still feeling sleepy and unmotivated, but if you force yourself to move your body (even with some low-intensity exercises) for as little as 10 minutes, it will be a game changer, I promise.

It’s been proven that working out in the morning – even with some light exercise – can boost your metabolism up to 22% for the rest of the day and reduce tremendously sugar cravings.

Moving in the morning will get your heart pumping, your metabolism to speed up, while also making you feel more alert and active for the rest of the day.

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

The one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

pexels-cottonbro-4056535

Try to meditate before breakfast, this is the best time to do it in the morning.

Meditation will seem like a chore at first, but the more you practice, it will become more of an enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Eat a healthy breakfast

Since you are not rushing, you are now able to sit down and eat a healthy nutritious breakfast. Eating a healthy breakfast as part of your morning routine before work will help you to be more productive.

Moreover, the breakfast will provide the energy needed to fuel your brain. Additionally, eating breakfast will keep you full for longer, eliminating the need for you to consume high and empty calories which will harm your body.

Furthermore, while sitting down to eat your breakfast you can read a few pages of a positive mental attitude book or any other self-development book.

 

Read/watch videos on self-development

If you’re always telling yourself how much you’d like to read more but simply “can’t find the time” then this is a perfect thing to do first up in the morning.

If you think about it, reading for 15 minutes daily is hardly anything – it’s not intimidating at all – but if you keep up with it, you’ll finish reading an average size book every month.

That’s why this is definitely one of the best habits to include in your morning routine!

I never use to read, now I cannot stop.

pexels-joseph-redfield-1989415

There are so many good books and people out there to follow for self-development.

Read a chapter of a book and watch one video a day. This soon gets you motivated and before you know it, you will be researching the subject in-depth.

One good book or one video can change your outlook on life and be the inspiration you have been looking for.

One thing I have learned the past year, is that the more I learn, the more I realise how much actually don’t know.

Top tip:

The below channels from YouTube have had an amazing influence on me for self-development:

I also recommend the below books to read:

 

 

Review your to-do list and prioritise

Ideally, you should have created your to-do list the previous night but if you have not done it, you can do so in your morning routine before work. Having a to-do list enables you to use your time and energy wisely by completing only the tasks that are important to you. It eliminates time-wasting, thereby allowing you to be more productive.

It also provides a form of structure making you more organized. Checking off your to-do list in your daily planner as each task is completed gives you a sense of accomplishment as each task is done.  Be sure to arrange your list by priority.

That is, begin with the more important tasks, that way you can allocate more time in completing those tasks.

Related post:

Want to learn about goal-setting and how it can benefit your life? Then see my below post:

 

 

Make your bed

You may wonder what making your bed has to do with a successful morning routine before work. Well, taking the time to make your bed gives you a feeling of accomplishment as it is the first task you will complete for the day. In addition, it helps you to become organise and reduces your stress level. When you make your bed, you are de-cluttering and creating a tidy space. A tidy space is calming and thus reduces stress.

 

Morning Routine for Health – Final thought

I hope that you are able to make sense of these tips and use them to help create a very successful morning routine in order to live a happier life.

Implementing a healthy morning routine is meant to enhance your well-being. Routine is an awesome form of self-care, but not if you feel enslaved to it. Make your morning schedule serve you, not the other way around.

Do you have a favourite healthy habit for your mornings? Let’s hear it!

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morning-routine

 

 

 

 

 

 

 

 



Changing Your Mindset – 8 Things That Helped Me Turn My Life Around!

Originally when I created this website back in April 2020, it was meant to be a place just for information on how to make and save money.

Over time the website has evolved into more than just a ‘Money niche’ site and along with that I have evolved as a person.

Back in Sept 2019 I spent a period of time in hospital with liver failure, where I come very close to dying. This came as result of 5 years of battling depression, anxiety and alcoholism.

Since leaving the hospital towards the end of 2019 I have turned my life around.

I was on eight different types of medication after leaving hospital for all sorts of issues. I am now medication free and living a happy life.

My mindset has had a complete overhaul and I continue to learn and evolve as person each day that passes by.

I have created a Lifestyle category within MyDoshTips where I will be sharing what has helped me in my journey turning my life around. Eventually I will be creating a website just for this information, but for now it can be found here.

Mental health has always been an important topic to me, I think it’s crucial to get this sort of information out to people.

If my posts help just one person then it’s worth it. I was as low as one person can be, so if I can turn it around, then anybody can.

In this short simple guide, I will provide a break down of what has helped me along the way and give links to books or sources that I have used.

 

 

Mindfulness

I can’t explain how much this practice has changed my life. When you’re mindful your life will transform massively.

By living in the present moment, you become at peace with your past thoughts and illusions made up in your mind.

Observe your thoughts, become at peace with them, take away the emotional attachment.

When you find your mind wandering, revert back to the present moment.

The more you live in the present moment, the mind quickly loses control over you. The mind is a tool that should be working for you, not controlling you.

This takes a lot of practice, as your mind has spent so many years in control. The mind has been projecting its illusions on you all your life.

Purchase a book, research it on YouTube. The mindfulness practice is life changing when used consistently and persistently.

But it can be done, your mindset can be changed completely.

Meditating to a guided meditation for mindfulness is great way to start the day.

 

 

Read/watch videos on self-development

I never use to read, now I cannot stop.

There are so many good books and people out there to follow for self-development.

Read a chapter of a book and watch one video a day. This soon gets you motivated and before you know it, you will be researching the subject in-depth.

One good book or one inspirational video can change your outlook on life and give you that bit of hope you have been looking for.

One thing I have learned the past year, is that the more I learn, the more I realise how much actually don’t know.

I have unlearned everything I have been taught since I was a child.

I’m learning every day and constantly evolving as a person. My mind is like a sponge, soaking in all the new information.

Top tip:

The below channels from YouTube have had an amazing influence on me for self-development:

I also recommend the below books to read:

 

 

Meditation

I thought this was complete nonsense a few years ago, now I love it.

After 5 years of being on every medication known to man for chronic depression and anxiety, the one thing that calmed my mind beyond belief, if done properly, is meditation.

This helps you become at peace with your thoughts, and also mindful meditation helps you stay in the present moment.

I try to meditate three times day. First thing in the morning, once in the day and right before bed. If I’m too busy, I just meditate in the morning and before bed.

Meditation will seem like a chore at first, but the more you practice, it will become more of a enjoyable experience that you will look forward to.

There are tonnes of videos on YouTube to help you get started.

Top tip:

The below channels on YouTube are great for guided meditations;

If you want to learn about meditation, the follow channel is excellent:

If you’re interested in learning more in-depth about meditation, then the below books are excellent:

 

 

Create a daily health checklist

This can be anything you want.

Mine consists of a morning workout first thing, meditation, read a chapter of a book, go for a walk, stay off social media through certain periods of the day.

Make sure you shower every day, do your hair and make your bed. When you do these simple steps, it makes you feel better about yourself.

Drink lots of water, eat healthy, this makes you feel good. I eat healthy six days a week, then have a cheat day on a Sunday.

I also watch a few videos from YouTube on self-development everyday.

 

Gratitude

I show gratitude every day to the people in my life and for the life I live.

Everyone has bad days, but it could always be worse.

I try to focus on the good I have in my life, instead of what I don’t have.

I write down things I’m grateful for each day, put them in a jar, and when I feel low, I read them all, and it soon makes me realise of all the good I have in my life.

Meditating to a guided meditations for gratitude, also helps you appreciate the simple and small things in life.

Being grateful makes you fall in love with the life you already have.

Learn to appreciate what you have, before time makes you appreciate what you had.

 

Set goals

Set daily, weekly, monthly and yearly goals. Mine consist of work, studying, financial and fitness goals, but it can be anything you want.

The sense of writing your goals down and ticking them off, is a great feeling of achievement.

Focus on what you have achieved and what you have not.

Set peace of mind as your top priority goal and everything else will fall into place.

Related posts

Need help with setting goals? Have a read of my posts below:

 

 

Communication

When you have a heavy mind and life is a struggle, talk to someone.

This was a massive mistake I made, I kept it all in. I still struggle to talk these days, but I’m much better than I was.

By getting your issues out and talking about them, it helps massively.

A problem shared is a problem halved.

 

Negative/poisoness people

I have removed a lot of negative/poisoness people from my life.

My circle is small, no outside drama gets in that way.

A lot of people seemed to get some weird kick out of seeing me struggle.

I was at the centre of gossip. But now I’ve turned things around, they don’t have much to say.

I hold no grudges towards these people, they only see things from their level of consciousness.

But I won’t give them the time of day anymore.

 

Changing your mindset – Final thought

If anyone needs to talk about any of this in more detail, or in general if you’re struggling, then please email me on adam@mydoshtips.com.

During the pandemic mental health has been thrown to the wolves, so we all need to stick together and help each other out when we can.

Don’t drown in your own mind, when there is so much you can do to help yourself.

I turned it around from as low as one man can be, so anyone can.

It’s ok to not be ok.

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