Tag: Mindfulness

how-to-live-in-the-present-moment

How To Live In The Present Moment! – Simple Guide!

Fair too often we are caught up in the busy schedule of life and wonder where did the day go?, or hasn’t that week flown by, or the summer will be soon over. This happens because you’re so busy in life just doing that you forget how to be.

At some point or the other, all of us have inevitably found ourselves wanting to just leave it all and go far away from all the rush, from all the noise and just be in peace with our own self.

There is too much rushing, too much achieving in this overly fast paced world. If you find yourself in such a position then it is actually reminding you that you need to slow things down and go slow with life. Step outside the rush.

Learning how to slow down in life is a challenge by itself, especially for those who seem to work non-stop, or those who feel guilty for taking a break as they think I could be doing this, or doing that.

But living in the fast lane comes at a price, that price is you’re missing out on your life. The time you spending planning, working, doing, rushing and all the other things that lead to hectic life, takes away living in the moment and experiencing what it truly feels like to be alive.

This is so profound, yet what is it to be alive?  Although I cannot concretely answer that question for you, through my personal experience I have found that people feel the most alive when they are truly experiencing the present moment.  Those times when you are able to slow down and pay attention.

 

 

How to live in the present moment

Is your mindset keeping you from living life in the present moment?

Your mindset may hold certain beliefs that keep you stuck in the fast lane. These could come from personal experience, habits, things you’ve learned growing up or the pressure of society.

Take a step back and a moment to reflect on your mindset and your beliefs on why you shouldn’t be slowing down from a fast-paced life.

What do these beliefs mean to you?

Here are some examples of beliefs you may have about slowing down:

  • If I take a break or slow down, I’m lazy
  • Things won’t get done.
  • I could be doing something else in the time I’m taking a break
  • I need to be doing more to be more successful than Joe Bloggs next door, and the only way I can do that is by working harder- even if it stresses me out.

The ironic thing is that you will actually be more productive and efficient if you take breaks and pay attention to what you are doing in the moment. This is because living in the present moment increases your focus.

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When you work yourself into the ground without no break, and constantly move from task to task, you are not fully living in the present moment and therefore are not fully engaged. As a result, you are living your life in auto-pilot mode.

This can result in two things happening:

  • You are not fully focused; therefore, you’re not putting the best work into things. This is because you are just thinking about moving onto the next task.
  • You are burning yourself out by never taking breaks or slowing down.

 

How can you live in the present moment?

While you’re rushing about from task to task, somebody else is living in the present moment and time is moving much slower for them. It is the same number of seconds ticking by, the same minutes and hours pass by, but it is your perception of those moments that is different.

Your perception is your reality, therefore if you find that you seem to be rushing through life then the answer lies in changing your perception.  Some of that may originate in identifying and changing your anxious thoughts.

how-to-live-in-the-present-moment

Additionally, you can practice Mindfulness by being aware of your senses (touch, sight, hearing, taste, and smell) in the present moment.  This is one of the most effective ways to truly bring you into experiencing this moment fully.

Try it now and pay attention to what is around you.  Notice how you feel.

 

 

Tips to help you slow down in life:

Practice Mindfulness

Mindfulness meditation or practicing mindful awareness regularly can make it easier to slow down life.  By observing your thoughts non-judgmentally, you can increase your awareness when you are rushing around for no particular reason.  This can help you to approach your life and certain situations with presence and focus, instead of just rushing through them to get to the next thing.

 

Minimise Distractions

Distractions such as a smartphone or television can make it harder for you to focus on the present moment and take you down a black hole in your mind without you even realising it.  Leave your phone in your car or put it on “do not disturb” to prevent distractions so you can be fully present and appreciate the things and people in front of you.

 

Give Yourself Reminders

Little reminders can be helpful so that you remember to slow down and pay attention.  Whether it is a phone wallpaper, a sign on your desk, or a decal on your mirror… visual reminders to slow down can get you out of your head and into the present.

 

Go for a walk and look around at nature

Head out for a walk and make yourself take notice at everything around you – the sounds; trees; flowers; etc.  Connect again with the world around you and allow yourself to walk gently – not racing around.

 

Take Breaks

Taking breaks at home, work, or school can help you stop anxious thinking or stop feeling stressed.  Taking a break can help you to refocus and reflect.

Some helpful things to do on a break are taking a walk, taking deep breaths, or eating mindfully.  These are examples of breaks that bring you fully into your present moment experience, and out of the stress of overthinking and rushing.

 

Enjoy the little things

Getting to enjoy life more is one of the perks of living a slow life.

First, you need to learn to notice what is happening around you. Notice the breeze, the flowers, the clouds. Notice the smell of things.

 

 

How to live in the present moment – Final thought

If you can cultivate present moment awareness, then you can learn how to slow down and appreciate life.  Appreciation comes from actually paying attention to yourself, your body, your environment, and the people around you- not rushing from one thing to the next.

So, the next time you find yourself caught in a frenzy of stress, overwhelm, and frustration, ask yourself:

How can I choose to slow down and live in the present moment today?

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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mindfulness-practice-guide

Mindfulness Practice Guide

Today I will be talking you through our Mindfulness Practice Guide.

Have you ever drove somewhere and realised you don’t remember the drive? Or eaten something and it’s gone before you’ve really tasted it?

Have you ever blown up on someone and wondered where it came from? We tend to rush through life, living in the past or worrying about the future, instead of living in the moment and enjoying life.

I think that life is about the here and now. If we dwell on the past, we are missing out on what could be today.

If we spend all of our time worrying about or planning the future, we actually never get there. The future we want for ourselves will never happen unless we are taking steps towards it right now, today.

This is where mindfulness comes in. I’ve talked a little bit about mindfulness in some of my other posts, but I wanted to put mindfulness in the spotlight for once, because it can bring so much goodness to your life.

 

 

What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

 

Why is Mindfulness important?

On autopilot we are so busy doing that we forget to be aware and really live our lives to the full. We leave ourselves open to depression, anxiety and stress.

When we practice mindful living, we wake up from this dreamlike state and fully participate in life.

Now let’s go into the Mindfulness practice guide.

 

Mindfulness practice guide

How to practice Mindfulness daily

Before anything, remember to always be kind to yourself. It’s perfectly okay (and normal) if your mind starts to wander. Don’t let that discourage you!

Keep it simple. For example, you might be cleaning your room after a long day. Maybe work was stressful and it left you feeling burned out.

Take in the moment around you, fully. What do you hear? What do you see and smell? Notice the breeze coming from your slightly cracked opened window. What does the cool air feel like on your skin? Take a few deep breathes, in and out, and relax your muscles. Keep doing this for a few moments until your mind begins to slow down.

Related posts:

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

 

 

Mindful breathing

It is said that if you want to save yourself thousands in psychologist fees, simply learn how to breathe mindfully.

The breath is a good place to start, because we are breathing all the time, although usually unconsciously.

By tuning in we can unify our mind and body and become tied to the present moment.

By taking five deep breaths You can instantly feel tension and stress floating away.

Feel the breath coming into your body through the tips of your nostrils and then leaving your body again. Try envisioning your breath as a circle.

Visualise the inhales filling up half the circle then flowing directly into the exhales. It is a continuous motion. Whenever you notice your mind has wandered, bring it back to the breath.

If you want to take it one step further, on your inhales envision white healing light entering your body and, on your exhale, envision anxiety and tension leaving your body. Leave reminders for yourself throughout the day to breath

 

Focus on the present moment without judgement

Don’t dwell on your past mistakes and worry too much about the future. Stop being obsessed about a problem or a solution.

You need to learn to fully accept yourself in the moment. It’s not about avoiding a situation. It’s more about being present without being too attached to the outcome.

There is no right or wrong either, so try not to judge yourself.

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Our minds can run away with themselves. Reacting to these thoughts can cause anxiety and stress. We can feel guilty or ashamed of our thoughts. But what if we just allowed those thoughts to pass gently? Without judging them as they arise?

Take a few minutes to focus on your thoughts. Notice them coming and going without judging and labelling. If you do judge or react to any thoughts, acknowledge that, and then gently let the thought pass.

Being mindful in this way helps you to develop an awareness and understanding of how your thoughts affect you, and how you can better control your thoughts every day.

Top tip:

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

 

 

Awareness of your bodily sensations

So often we live in our heads and we completely forget about our body, unless of course, we are in distress.

And here’s the problem:

We think that our mind is completely separate from our physical body.

But it’s not.

To become aware of your body, send your breath to different parts and acknowledge those body parts.

  • Notice the tingling in your fingers
  • Release the stress in your stomach
  • Become aware of the top of your head and the tension in your neck

Becoming aware of your body will bring you into the present moment. It will fine-tune your senses and quiet the mind.

 

 

Spend time in nature, even if it’s just your garden

The sounds and sights of a bustling city are fun, but overstimulating. Sometimes, it’s nice to get away and enjoy a quieter atmosphere. Nothing is quite as relaxing as being in nature. Plus, it’s a great way to take in the present moment.

Even if you live in the heart of a city, find a calming spot nearby. It can be a beach, the park, or even your garden.

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Allow yourself to drop events from the day for just a moment. Watch the ocean waves crash against the sand. Sit underneath a tree in an open field. It’s just you and the calmness of a simplistic moment like this one.

I regularly take my dog for a walk over the local lake.  When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.

If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.

 

Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water.

Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

 

The five senses exercise

This one is pretty self-explanatory. You notice something that you are experiencing with each of the five senses.

  • 5 things you can see. Try to choose things that you don’t normally notice.
  • 4 things you can feel. What textures, surfaces and sensations can you feel?
  • 3 things you can hear. Notice what you can hear in the background. Try to separate the sounds.
  • 2 things you can smell. Take notice of pleasant or unpleasant odours.
  • 1 thing you can taste.

 

Eat mindfully

Mindfulness doesn’t just apply to emotions and thoughts, but to what you physically do too.

If you scoff down a load of food and find yourself reaching back into the fridge shortly afterwards, chances are you were distracted while eating and weren’t fully paying attention to the tastes and feeling of being full.

You were distracted by the fact that you ate. Focus your attention on the food in front of you.

 

Meditate, even if you’re too busy

Pick a regular time to meditate every day, such as on the commute to work on at the end of your lunch break.

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Meditating is as simple as a breath in and out. You can meditate in the car, on the bus, on a lunch break or any time that you have a few minutes to disconnect from the stress of life.

Download some podcasts or apps about meditation and they will guide you on what to do. If you can spend hours scrolling on social media every day, you can spare 10 minutes to check in with your thoughts.

Related post:

Want to know more about how meditation can have massive benefits to your mental health when implemented into your daily routine? Then see our post below:

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:

 

 

Fully listen to the person in front of you

Do you find yourself listening to a friend or co-worker talking and you just nod and say yeah really? no way throughout the conversation?

Are you actually listening to what they’re telling you? If someone is giving you their time you should take it as a huge compliment.

They could be giving it to anyone else but they’re choosing to spend this moment solely with you, so show them thanks by being fully engaged with what they’re saying.

Ask questions and delve deeper into the conversation and don’t glance at your phone or let your thoughts wander to something you deem more important.

 

Slow down when you need to

It’s okay to do nothing and just be, especially when you need to heal from a bad experience. It’s ok to take a break from your busy schedule and do the things that you love.

Everyone needs some downtime to recharge and you don’t have to feel guilty for being ‘selfish’ once in a while.

Self-love is necessary.

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:

 

 

Empty your mind

Can you count the number of thoughts you have right now? I’m sure I can’t because there are always new thoughts popping in my mind while losing track of others.

It feels like a crowded highway inside the mind. Trying to let all the thoughts fade away and clear the path in front of you can feel liberating. It gives you time to connect with yourself.

For a mindful minute try to observe your thoughts and imagine blowing them away like bubbles.

Related post:

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

 

 

Trust and acceptance

one of the most painful, kind of slap-in-the-face truths you can learn in life, is that things you never thought could happen to you, happen.

Another thing you learn along the way is that you’re much stronger than you give yourself credit for.

At one point or another, you might face situations or events that seem cruel, unreal and unfair.

Things that are hard to accept and move on from. That’s when you have to trust yourself and take responsibility for your own feelings and actions.

 

 

Mindfulness practice guide

I can’t tell you that your life will change instantly but I can tell you how my life has changed.

Since I began practicing Mindfulness, I have become so much more aware. I’m aware of other people’s feelings, I notice the beauty in life and because of this I can appreciate this life a lot more.

I don’t let the little things get to me so much, I can take a breath and realise that I don’t need to react to this situation.

In reality my life hasn’t changed, the things that used to stress me out are still there for the main part. It’s how I choose to respond to these stressors that is different. The change is within me, not life that happens around me.

That’s the beauty of Mindfulness you don’t need to take on the world, just yourself.

I would recommend to anyone to give Mindfulness a try. If you have already began the practice, how is it going for you?  Do you have any other Mindfulness activities you would like to share? I look forward to hearing them.

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!

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Panic-Attack-Tips

Panic Attack Tips – 7 Techniques That Helped Me!

Today I will be discussing panic attack tips and 7 techniques that helped me when I would suffer with them.

Panic attacks are truly terrifying, something anyone who has suffered having one will agree with.

Your heart beats out of your chest, breathing becomes more difficult, and everything you feel is impending death. Luckily there are ways to keep attacks from happening, or even riding one out while remaining relatively calm.

I was 36 when I had my first one, and I needed an ambulance, as at the time I truly believed I was going to die, it was horrible.

The paramedic talked me through calming myself down and I felt a bit silly afterwards as I thought I was having a stroke or heart attack!

I used to suffer with regular panic attacks for a period of about 2 years. Over time I learned how to control them and calm down myself down, and eventually eradicate them completely.

Panic attacks can be unpredictable. And I think it’s important to know how to deal with them when they happen because you’re not always in a place where you can just lie down and ride it out.

These techniques are designed to take the mind off the state of panic that you’re in and respond to something else instead. It can help you calm down faster, or avoid the panic attack altogether. They don’t work for everyone, but here are some of my favourites.

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. 

 

 

How You Know You Are Having a Panic Attack

Before you learn how to control panic it is important to first understand what the signs and symptoms are for a panic attack. Not only does this tell you if that is exactly what you are experiencing, but it helps you to recognise the signs early so you can start implementing some of these strategies quickly. This lets you put a stop to the panic attack before it progresses, since they do tend to worsen over time. Here are some different symptoms you might experience:

  • Tunnel vision
  • Dizziness or light-headedness
  • Fight or flight
  • Fear of losing control
  • Racing heartbeat
  • Flushes or chills
  • Sweating
  • Tingling in the extremities
  • Twitching or trembling muscles
  • Feeling like you aren’t real
  • Flushed face
  • Fear of dying

Many people mistaken the symptoms of a panic attack with a heart attack since they are very similar, right up to the chest pains and dizziness. The problem with this is that even if you know you are having a panic attack, you have an intense worry that your worrying could lead to a heart attack, which then worsens the symptoms of the panic attack, making you feel like it is leading to a heart attack. The circle can continue unless you are able to put a stop to it.

 

Panic Attack Tips

Practice deep breathing

If you’re searching for tips to help you learn how to stop a panic attack fast, you’ve probably read about deep breathing. It’s one of the most common breathing techniques for anxiety and panic attacks, but it’s not always easy for everyone. It does take practice, but when you get the hang of it, you’ll be able to do it with ease.

Panic-Attack-Tips

To get started, find a chair to sit down in and put your arms on the armrests. Take a deep breath in through your nose, lasting for about 5 seconds, hold your breath for 3 seconds, and then breathe out through your mouth for 7 seconds. Repeat 10 times, and as you get more comfortable, you can repeat up to 20 times

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

Mindfulness is our innate ability to be fully present in the moment – to focus on where we are and what we’re doing without allowing other, intrusive thoughts, worries, or fears to permeate our minds. When we’re practicing mindfulness, we’re impartial and non-judgmental to what’s happening around us, and when our minds wander, we redirect our thoughts back to the present moment.

Panic-Attack-Tips

Mindfulness sounds pretty simple in theory, but we live in a day and age where we are encouraged to overschedule our time as much as possible, and it can be surprisingly difficult to focus on the here and now without letting all of the things that are vying for our attention to take hold and send us into a stress-induced state.

If you’re looking for tips on how to stop a panic attack fast, mindfulness is an excellent strategy to learn. There are tons of great mindfulness resources and classes available online, and you may be able to find mindfulness instructors and classes within your area.

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:

 

 

Muscle relaxation techniques

Help with calming your body. Focus on one body part at a time and release any tension then move on to the next area.  Practice doing this at night when you’re chilling in bed.

I like to start with my feet and work my way up the body.  Take deep breaths and release any tension in that body part before moving on to the next. You may drift off to sleep from the relaxation.  During a panic attack focus on this until you’re through the other side of the panic attack.

Close your eyes while doing deep breathing or muscle relaxation.  If you’re feeling lightheaded this is not the best alternative. Instead, focus on an object while breathing.  You may find one way works better for you than another.

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:

 

 

Ground yourself

First, notice five things around you, then four things that can be touched, then three that can be heard, two that can be smelled, and one thing that can be tasted.

Panic-Attack-Tips

That way your mind is not focused on fear and doesn’t run around bouncing from one to another worry.

This is a common exercise often recommended by physicians to people that suffer from frequent panic attacks.

 

Focus on an object

During a panic attack, find one object and focus all your attention on it. Note everything you can about it (patterns, colours, size, etc.) to yourself.

This technique has the potential to take your mind off your panic attack and help your symptoms subside.

 

Pick a colour

Take a look around you, are there a particular colour you can see? Blue, green, pink?

Now, search the area around you and find as many objects as you can in that colour. Once you run out of things, you can move on to the next colour. And repeat, until you start to feel better.

This one is quite fun, and if you are a visual person it may be a better option than the two above as you are focusing on things that are actually in front of you.

 

Educate yourself

Learn as much as you can about panic attacks.  This could be the key to your handling of them.  Make sure you learn as much as you can about the possible causes and how to deal with them.  The more information you have, the better able you will deal with a panic attack when you have one.

 

Panic attack tips – Final thought

Each of these ways have been helpful to me when I was suffering from panic attacks. If you can apply some of them, your panic attacks won’t be so severe and extreme.

Once the severity of the symptoms starts to wear out, you will know that you are on the right track. It is not a fast process, but if you are persistent in your attempts to prevent and stop panic attacks, at one point they will go away.

What are your coping techniques for panic attacks? I would to hear them below.

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

Panic-Attack-Tips

 

 

 



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!

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8-Easy-Mindfulness-Activitie

8 Easy Mindfulness Activities – Simple Guide to Calm The Mind!

The concept of Mindfulness has been getting a lot of attention recently. The data is in and more and more people are turning to mindfulness practices as a way to de-stress, reduce pain, temper emotions, and to generally be more accepting of what’s happening in their lives.

Mindfulness teaches us to recognise moments in our lives that are invitations to pause and breathe; to respond instead of react; to sit and be present with whatever is causing us stress or discomfort without criticism. It is one of the most powerful tools you can have in your stress-reduction toolbox. But what is mindfulness exactly and why should you develop a mindfulness practice?

 

 

What is Mindfulness?

To keep it simple, being mindful means remaining present. Despite the hectic nature of our modern-day world, practicing mindfulness encourages self-awareness, acceptance, and taking in the moment. It allows you to truly focus on what you’re doing right now.

Mindfulness stems from ancient Buddhist meditation teachings, but Jon Kabat-Zinn adapted the concept in 1979. Over the last few years, mindfulness has gained a lot of popularity. This may be due to more mainstream coverage, publications like Mindful, and the power of social media!

After doing some research, I also found that mindfulness is often used in therapy. This is because it’s thought to help with anxiety and stress!

 

Why is Mindfulness important?

On autopilot we are so busy doing that we forget to be aware and really live our lives to the full. We leave ourselves open to depression, anxiety and stress.

When we practice mindful living, we wake up from this dreamlike state and fully participate in life

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:

 

 

Why practice mindfulness?

Over the years, many benefits of mindfulness have been scientifically proven. For example, being mindful improves your mood and enhances your creativity and it also helps to reduce stress and anxiety. It also makes you more focused as you train your brain to remove distractions and concentrate on one task.

8-Easy-Mindfulness-Activities

But Mindfulness also helps you to slow down and stop rushing, to stop dwelling on the past but focusing on the present. You’ll notice that you’re enjoying the little moments and appreciating life more, because you’re actively concentrating on being in the moment.

Related post:

Want to read about my journey to Mindfulness and how the practice transformed my life? Read my story below:

 

 

What are Mindfulness techniques?

Mindfulness isn’t always about meditation. It can be very easily incorporated with daily activities.

However, practicing Mindfulness Meditation can certainly help in bringing the focus back to the present moment. Thus, making mindfulness, a part of the lifestyle.

8-Easy-Mindfulness-Activitie

So, what are Mindfulness techniques?

Mindfulness techniques are any activity or practice that you perform in a mindful way.

Now, you can perform everything in a mindful way. But there are some activities that are easier to be mindful in than others.

And it’s these mindful activities that I am going to share in this post.

Now let’s jump into the details of the Mindfulness techniques that you can implement into your everyday life!

 

 

Mindfulness meditation

Mindfulness meditation is practiced by focusing the mind on the present and keeping your thoughts from wandering into the past and future. It focuses on breath awareness to draw attention to your body, open up your senses and anchor you into the present and your immediate surroundings.

  • Sit comfortably with your upper body straight but do not stiffen.
  • Relax and pay attention to what every part of your body is doing like how your legs are positioned and where your arms lay.
  • You may close your eyes if you need help getting more focused and relaxed, but it’s not necessary.
  • Gently inhale and exhale, getting into the rhythm of your breath noticing how each part of your body reacts and what you’re currently feeling.
  • Open your eyes and with a soft gaze, notice your surroundings using your senses, without allowing your mind to wander. See your surroundings and free yourself of any judgment.

Top tip:

The below channels on YouTube are great for guided meditations;

Create channels for meditation music:

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:

 

 

Conscious breathing

There’s no need to wait until stress rises to use breathing methods for well-being. You experience balance and harmony when your breaths are of equal length and depth.

As inhaling and exhaling uniformly are the natural response to inner peace, your brain thinks you are relaxed even when you breathe this way intentionally. Take deep, even breaths throughout the day to preserve well-being.

 

Don’t judge or react to your thoughts

Our minds can run away with themselves. Reacting to these thoughts can cause anxiety and stress. We can feel guilty or ashamed of our thoughts. But what if we just allowed those thoughts to pass gently? Without judging them as they arise?

Take a few minutes to focus on your thoughts. Notice them coming and going without judging and labelling. If you do judge or react to any thoughts, acknowledge that, and then gently let the thought pass.

Being mindful in this way helps you to develop an awareness and understanding of how your thoughts affect you, and how you can better control your thoughts every day.

 

Awareness of your bodily sensations

So often we live in our heads and we completely forget about our body, unless of course, we are in distress.

And here’s the problem:

We think that our mind is completely separate from our physical body.

But it’s not.

8-Easy-Mindfulness-Activitie

To become aware of your body, send your breath to different parts and acknowledge those body parts.

  • Notice the tingling in your fingers
  • Release the stress in your stomach
  • Become aware of the top of your head and the tension in your neck

Becoming aware of your body will bring you into the present moment. It will fine-tune your senses and quiet the mind.

 

Progressive muscle relaxation

A great mindfulness activity for just before bed is progressive muscle relaxation.

Progressive muscle relaxation involves taking a moment to check in with your body by paying attention to how it feels, one muscle group at a time. This involves lying down and then clenching or flexing your toes for ten seconds or so and then releasing.

Focus on how the area feels and then move up to flex your ankle and your calves. This can be very relaxing but it can also help you to identify areas that might need a good stretch or a light massage.

 

Take a mindful walk

Being in nature is one of the easiest ways for me to be mindful in everyday life.

8-Easy-Mindfulness-Activitie

I regularly take my dog for a walk over the local lake.  When I’m there, I take deep breaths, taking in the fresh air. I listen to the sounds, watch the birds, and I enjoy the smells. Depending on what weather it is, the lake always smells differently.

If you don’t have the luxury of local lake, try take a walking break during the day and go to a park or the woods/forest. Notice everything around you and enjoy. You’ll return to everyday life recharged and with a fresh mind.

 

Take a mindful shower

Being mindful doesn’t require much effort. You can be mindful with every little task. Try to take a mindful shower. Feel the water touching your skin and notice the temperature of the water.

Focus on smell of the soap, it will give a calming effect. Listen as the water hits your skin and falls on the floor. Touch your skin and notice what this is like for you.

Pay attention to your feelings. Do fresh? Be aware of your thoughts and feelings as you do this. This will also enhance the need to care for yourself, which is a very good practice for your personal wellbeing.

 

Observation exercise

Choose something small, like a stone, a leaf or a flower. If you can hold it in your hands and take a good look at it and try to observe everything about it. Focus all of your attention on it.

Notice the items appearance, what size is it? what shape is it? What colours can you see? Does the item have different textures?

Do not assess the item or judge it just observe it for what it is.

 

8 easy Mindfulness activities – Final thought

I can’t tell you that your life will change instantly but I can tell you how my life has changed.

Since I began practicing Mindfulness I have become so much more aware. I’m aware of other people’s feelings, I notice the beauty in life and because of this I can appreciate this life a lot more.

I don’t let the little things get to me so much, I can take a breath and realise that I don’t need to react to this situation.

In reality my life hasn’t changed, the things that used to stress me out are still there for the main part. It’s how I choose to respond to these stressors that is different. The change is within me, not life that happens around me.

That’s the beauty of Mindfulness you don’t need to take on the world, just yourself.

I would recommend to anyone to give Mindfulness a try. If you have already began the practice, how is it going for you?  Do you have any other Mindfulness activities you would like to share? I look forward to hearing them.

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positive-mindset

How to Develop a Positive Mindset – Simple Guide of 7 Tips

Being positive can sometimes feel like a daunting challenge, especially when you are stuck in a negative rut. At the same time, however, it’s not always as difficult as you may think. When you are stuck in a negative rut, it can seem incredibly difficult to focus on anything that is good, but once you finally do, you will then truly see how easy it is to be more positive.

I was in a negative frame of mind for a long time, about 5 years in fact. My life was a mess and I could not think about anything positive. It didn’t really help that I was simply too tired to focus on my thoughts, let alone anything positive.

Once I finally started to make a conscious effort to change my thinking, only then was I able to start focusing on more positive thoughts. As I became conscious of the thoughts that I was thinking, the difference was night and day. In a short period of time, I had been able to overcome my negative thoughts and found more positive ones to replace them with.

Being positive is easier than you think! It’s just that in the heat of the moment, it can feel next to impossible. With just a few small mindset changes, you can be happier and be more positive regardless of your current situation.

I want to share some things with you that have helped me, and I truly believe that if you put these into practice, they will help you achieve a positive mindset.

This is a simple guide of 7 tips on how to develop a positive mindset.

 

 

Your thoughts shape your life

One of the very first things I learned from my own personal development journey is that everything starts with a sentence.

Everything you do in life, your achievements, failures, and others are shaped by sentences – thoughts in your mind.

A thought is a sentence you repeat over and over again in your mind until it becomes your belief.

Are you with me?

The equation goes a little something like this:

Thoughts → Feelings → Actions → Results

Everything starts with a thought; I mean think about it…

If you’re not happy about the results you have in your life, you have the power to change everything by simply changing your thoughts.

When you change your thoughts, your feelings and the way you take action follows.

It’s all tied together. Trace your results back to your thoughts and make adjustments that feel good to YOU.

Put this is into practice and it’s a massive step towards achieving a positive mindset.

 

Identify your negative beliefs, thoughts and actions

First you really need to identify why you are in a negative mindset. What thoughts do you have when you identify something as bad instead of neutral or good? Do you have certain beliefs in yourself? Are there things you do in your daily life that make you think negative about life?

positive-mindset

This might take some time to find out, but as soon as you have the core problems you can start changing them into positive thoughts, actions and beliefs. Change the bad things out for good ones. This will be a constant training to be positive, but it gets easier really fast.

 

Practice being grateful

Take the time each day to write down some of the things that you are most grateful for. Whether it is sunny days, a good night spent with your family or friends, a job that you love going to, or even just the gift of life, write down some of the things that make you happy and that you are grateful for.

Practicing gratefulness is one of the best things that you can do to immediately shift your perspective. It’s why I recommend keeping a daily gratitude journal, and it’s why I do keep one. It’s a great way to help remind you of all of life’s blessings and will help to keep them at the forefront of your mind.

positive-thinking-gratefulness-1

Gratitude journals are a great way to bring some self-care into your daily routine and they only take about 10-15 minutes out of your day. Try adding them either into your morning routine or right before bed.

Either way, they are a great way to reflect on positives in your life and remind you that no matter how you feel there are positives to be thankful for.

Plus, they are easily affordable! This one is only £7, bargain! Or, you can also just use any notebook you have and write the date and 1-5 things you are grateful for that day.

Related post:

Want to find out more about slowing down your life to be a more positive, productive, happier person? Then see the below post:

 

 

Affirmations

I’m sometimes a bit reluctant to mention affirmations as I think you generally either love them or hate them – but as cheesy as they can be, reciting an affirmation can be really helpful for creating a more positive mindset. I always prefer to write my own ones based on what I’m struggling with kind of reversed. At the moment I have an affirmation that is ‘I am happy and positive even when I can’t control the situation or outcome’.

Think about where the negativity is and see if you can ‘flip’ it into a positive statement. I was stressing out over a situation I couldn’t control, so my affirmation is really helpful to remind me that even when I can’t be in control, I can still be happy and positive.

Just saying it to myself when I wake up, or when I’m having a bit of a wobble can help.

 

Mindfulness

Mindfulness is another practice that benefits the mind. To simply put it, mindfulness is an act of intentional living.

Intentional Living in the sense that it requires you to bring consciously bring your attention to the now and focus with all of your senses on all that is occurring at the present moment.

This state of mind can be easily achieved through the practice of constant mindfulness living and meditation.

thinking-about-life

For example, when you are completing a simple task such as washing up, give your 100% attention to it and do not let you mind take over. Every time your mind starts thinking thoughts, revert back to the task in hand with 100% attention.

When you are living in the present moment, the gap in consciousness becomes longer and the thoughts and illusions of the mind quiet down with it.

The more you practice the more at peace you become.

Related post:

Want to find out more about Mindfulness? See how putting this practice into action changed my life below:

 

 

Enjoy the process while working toward goals

Mindfulness is all about living in the present moment, but how do you focus on the present while you’re busy working toward your goals for the future? It’s an interesting paradox that I struggled with for a while. Over time, I realised that you can set goals for the future, but you have to be present and focused while you’re working to accomplish them.

I used to always rush through projects just to get them “over with,” but I realised that’s not a good way to live my life. Instead, I told myself to enjoy the process a little bit more.

When you’re always rushing through things in order to move on to the next project, you miss opportunities to be creative and produce your best work.

These days, I try to be more present when I’m working on something. Reflection is important, so I’ve started doing weekly and monthly check-ins with myself to stop myself from charging ahead into the future.

Related post:

Want to find out more about setting SMART goals? Then see the below post:

 

 

Remove toxic people and situations from your life

There are always things that you think about too much. Most of the time situations that are from the past and that you can’t change anything about. Leave them behind and look forward, maybe talk about it with someone or even a person involved in the problem if it helps you to leave it behind.

Also cut negative and toxic people out of your life. You don’t need them. Nobody that is making you feel bad is your friend, stop running after people who only drain your energy or manipulate you. This will make the biggest difference in your life.

 

How to develop a positive mindset – Final thought

Life is not always easy. In fact, there are times where it is incredibly difficult to make any headway. However, it is our own perspective that ultimately determines what we do in life and the things that we accomplish.

You aren’t always going to have control of every situation, but you will always have control of your perception. Keep your head high, put one foot in front of the other, and focus on seeing the good in every situation. That’s how you are going to be more positive of a person.

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positive-mindset



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!

 

 

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

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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