How one yes is changing my life.

10 months ago i was approached about a business opportunity and i said no, i probably said no about 5 times but i kept seeing things pop up on my Facebook time line, products, events and travel and i will admit i was a little more curious, OK i will admit it was the travel element that drew me in and finally got me to say yes.

I had every excuse in the book, no time, I have no one to sell to, I work too many hours in my full-time target driven job, I work out before work how could I possibly fit it in… but the travel….

So I reached out to the person that approached me originally about the opportunity and said ok i give in, let’s do this. Within minutes I had filled out my details and started my own online business and it cost me nothing. I was sent the information and pictures for 5 posts to be posted over 5 consecutive days and at the end of the 5 days I had a choice, stay or go.


Needless to say after selling a few products and trying them myself I was hooked. Not only had i been able to start my own online business but i had slipped into a community of people doing the same. Now i am single and live alone with just my dog and i had slipped into a habit of coming home from work and doing nothing, cooking dinner and sitting in front of the TV till it was time to go to bed, scrolling through Facebook. But now i was earning money from posting on Facebook! I was connected with around 200 new people who wanted to support me and help me grown my online business, people who have their own lives and struggles to deal with but they wanted to know about me and wanted to help me grow and achieve great things.

I had slipped into a depression before saying yes, I love travel and in 2008 I decided I was going to spend some time in South East Asia and Australia, I planned to go for around a year. Fast forward 4 years, 8 countries and countless adventures and experiences and the visa’s expired and it was time to come home. 


Vietnam 2008

I never planned to stay in the UK, spend 6 months back home and then once it got cold again head back to the sunshine and tropical locations. But life has a way of throwing your plans out of whack. I’ve always been super close to my grandparents and they had a huge hand in helping my dad as a single parent raise my sister and I. We lived with them till I was 11. After a few months of being home my Nana had started to become forgetful, we just presumed it was age however it was more serious than that, she had been diagnosed with lung cancer a few years earlier and was in remission, however the cancer had made its way to her brain and there was nothing they could do. So as a family we cared for her between us at home and after a few months she slipped away at home. It was heartbreaking for me, but more so for my granddad so i moved in with him to keep him company, he was pretty lonely even with the family around and I had always wanted a dog, so we went to the Dogs Trust and found Bertie (Formerly Merlot, but I cant shout that out can I) He was a 1-year-old Tibetan terrier cross and MAD! For a few months granddad perked up and went out and about with his new best friend but as the weather got colder and the days shorter he slipped into a depression. He didn’t want to go out, he stopped eating and fell ill. We eventually got him to hospital and they diagnosed pancreatic cancer. He came home from hospital and within 2 weeks he had slipped away at home like my Nana, 1 year, 1 month and 1 day apart. I feel its true what they say that true love lasts a lifetime. I was left with a dog and the loss of two of my parents essentially in the space of a year. I wont go into further details but there was an ugly family divide after my granddad passed and our family was suddenly much smaller.


Bertie is now 5 and still mad! 

I kept on working in a job I didn’t like and just ploughed on with life, I never really dealt with the loss of change in family dynamic.

So back to the chance I took to make a change in my life, I was instantly added to a community of people who were strong and driven and inspiring who come from all different backgrounds and all over the world and we all had one common goal, to change our lives for the better.

One of the things I am most grateful for, from my finally saying yes is the lifelong friendships I have made and the people who it has brought into my life. One person in particular connected with me back in January and instantly she knew that I needed some help in working through my personal struggles and self-doubt. It’s not very apparent from my Facebook profile but I struggle with self doubt, lack of confidence and a little depression. I am a lingering people pleaser and I worry about what people will think of me and if they will like me or not, will they judge me. But you know what I have learned, people will either like you or not. People will judge you if you do and they will judge you if you don’t, so you may as well do and if they dont like it let them not like it for who you really are dont hide your magic, stand up for what you want for your life and the changes you want to make. I am blessed to have been coached by an amazing woman who has given me the skills and techniques to deal with the self doubt and lack of confidence and i am now able to implement those daily practices in to my life and share them with others and help them to know how to believe in themselves again. I am stronger, more confident and outgoing each day, so thank you Jessica.

One yes (eventually) to a free opportunity has change me and my life. I am growing and changing daily, I am working on no longer being a people pleaser and worrying about what people think of me. I have created 2 brands and grown an international team. 

Wanderfreetribe 



For product information and sales please contact me here, we ship internationally: 
Pura Wander 

I have made lifelong friends and ive been able to help others implement change in their own lives and be confident to take a step in the direction they really want to go. My business has taken me all over the UK and Europe so far and upcoming travel includes Belfast in Ireland and a private island in Croatia*

Success summit, Marbella 2017

The island, Croatia

I am rewarded with amazing profit, commissions and bonuses as well as twice yearly all-inclusive paid success trips** but the reward for me is seeing the lives of people i am inspiring change, being able to help others have the courage to take a chance and make a change in their life and it warms my heart to see people grow and flourish and to know i had a little part in it. I am also lucky enough to be coached by amazing leaders and people who have seen amazing success in this industry. The reason it’s working for me is because I picked the right company to partner with. A long standing company operating in over 50 countries worldwide. And because I am coachable, committed and consistent. 
My desire is freedom of time, time to work when I want, from where I want and with whom I want.

If any of this has resonated with you or you are at a crossroads in your life maybe this could be what you are looking for, or maybe you just want to talk about some of your struggles. Follow this link to find out more about this FREE Opportunity: Find out more

Being part of a community of like-minded people could be just what you need to have that confidence to make the change, don’t settle for the life you think you deserve, create the life you want.

Thank you for taking the time to read about my journey so far, you never know, maybe one day soon I will be reading about yours.

Pura Vida


Natalie Lovejoy

Founder – Pura Wander & Wanderfreetribe

*For anyone that signs up now they will have time to qualify for the all-inclusive paid success trip to a private island in Croatia next year.

**Success trips are something you are rewarded for once you reach Ruby Executive and maintain the pin title for a set amount of time. ( you certainly don’t get that in your average 9-5)

Interrupt anxiety with gratitude…

Lets be frank anxiety sucks, big time. I have personally suffered and know many friends who also suffer with anxiety and it aint fun!

Lets look at some facts,

  • 1 in 4 of us will experience a mental health issue and some point in life (and its OK)
  • 6 = the number of distinct types of anxiety
  • Anxiety can cause both physical and mental symptoms, it’s not just in your head
  • Fatty foods and a bad diet can negatively affect anxiety
  • Exercise, even a little, calms anxiety and improves brain function
  • Grounding techniques work well for those with anxiety
  • Chamomile, green and jasmine herbal teas are great anxiety busting drinks

Image result for bodily symptoms of anxiety

How to overcome anxiety using the energy of your chakras

The hearth chakra keeps our pain, resentment and hard feelings we experience, that is why it is important to clear it regularly. Daily breathing exercises and heart chakra meditations help to open and clear your heart chakra.

Try this out:

  1. Sit still, breathe in through your nose, breathe into your whole body, in through your nose and out through your mouth. Repeat several times.
  2. Ask your soul for protection, safety and comfort for this meditation.
  3. Imagine the space around you being cleared and filled with a bright white light.
  4. Now breathe into your heart, in through your nose and out through your mouth. Repeat several times.
  5. Imagine you are breathing in the bright white light, breathing it into your heart. As it goes into your body it clears all of your worries.
  6. Take a deep breath again, in through your nose and out through your mouth. Fill your whole body and exhale all of your negative emotions, one by one.
  7. Imagine how your soul fills with deep love and appreciation, how your heart opens up for both giving and receiving.
  8. Put your hand on your heart and repeat ‘I deserve to be loved’

Image result for grounding exercises

Grounding Bath

One simple way to ground yourself is by taking a bath with Epsom salts. Taking a bath should be an experience for you. You will want some supplies, rose petals, essential oils and Epsom salts. I like to use a blend recommended to me by a close friend of Eucalyptus, Clary Sage and Rose.

Run a bath, add 2 cups of Epsom Salts and a few drops of each oil, then add with rose petals and light some candles. I like to use a short grounding meditation to add to the experience. You will want to make sure you wont be disturbed so you are able to really connect with yourself and enjoy the experience.

Image result for grounding bath rose petals

Grounding Crystals

Another way to keep yourself grounded while out and about is crystals. There are so many crystals out there and it can get a little overwhelming when it comes to choosing whats best for you (and you don’t need that).

Haematite: Grounding & Clarity. Haematite protects, stabilises and grounds. It increases clarity and mental organisation and shifts negative energy our of your aura. 

Smoky Quartz: Grounding and protective. Smoky Quartz protects you from negative energies, enhances survival instincts and is grounding and centring.

Salt Crystals: Salt crystals such as Himalayan salt are known to provide grounding and protection. Having a Himalayan salt crystal, lamp or tea light it  a great way to use this.

Affirmation

Image result for grounding affirmations

I am grounded, my spirit is grounded deep in the earth, I am calm, strong, centred and peaceful. I am able to let go of fear and trust that i am eternally safe, i am worthy of all things beautiful.

Meditation

Remember, its OK to feel anxious, our feelings remind us that we are alive, that we are living. Embrace your feelings and use them to empower yourself.

Happiness is not the absence of a problem, but the ability to deal with them. Imagine all of the wonderful things your mind might embrace if it weren’t so tightly wrapped around your struggles.

Always look at what you have instead of what you have lost. Because it’s not what the world takes away from you that counts, it’s what you do with what you have left.

‘Interrupt anxiety with gratitude’

Pura Vida

Natalie

Namaste- all damn day! 

One of my favourite things in the world is yoga, so much so that it is one of my goals to get my yoga instructors certificate. I already have my Pilates instructors certificate but there is just something about yoga, its more than just working out, it’s a lifestyle, its magical.

Yoga has so many benefits for the body and mind.

For the body: 

  • Increases flexibility
  • Can result in healthier blood and lower blood pressure
  • Improves posture
  • Reduces the risk of chronic disease
  • Enhanced fat loss
  • Improved balance
  • Better breathing
  • Reduces soreness
  • Enhanced muscle strength, tone and core
  • Improves digestion
  • Body detoxification
  • Relieves pain & tension
  • Increased immunity

 

For the mind:

  • Improves intuition
  • Increases self acceptance
  • Improved concentration
  • Improves mental fitness
  • Neutralises stress
  • Improves memory
  • Increased mental awareness
  • Helps you to focus on the present
  • Increases confidence
  • Allows you to unlock energy flow
  • Helps to balance brain hemispheres

Simple, Yoga makes you happier!

Yoga allows you to rediscover a sense of wholeness in your life, where you do not feel like you are trying to fit together broken pieces.

There are so many difference styles of yoga, each with their own focus and benefits.

Anusara: An uplifting and flowing style of yoga. Classes tend to be friendly and fill of laughter. Founded by American Yogi John Friend in 1997.

Who is it for, Those seeing a positive and lighthearted environment and people wanting an emotional yoga experience. Benefits of this style of yoga are improved core & muscle strength and balance and conditioning. The meaning is ‘to flow with grace’ and it aims to connect practitioners with their inner joy, creativity and playfulness. There are over 250 asanas , known as poses in the syllabus. There tends to be music during the classes and the teacher will talk more than in other types of yoga.

‘Yoga is about awakening, Yoga is about creating a life that brings more beauty and more love into the world’– John Friend

*Tips: Do not take yourself too seriously and embrace your playful side.

Ashtanga: Classes tend to be fast-paced when a series of poses are performed in a precise, sequential order, linked together with breathing. Developed and popularised by Sri K Pattabhi Jois in the late 1940’s.

Who is it for, The routine and strict guidelines appeal to yogi’s who like a sense of order and accuracy, people looking for  a physical challenge. Benefits are core strength and flexibility. This is a vigorous and demanding practice and aims to synchronise breathing and movement to produce an internal heat to purify the body. The practice incorporates audible throat breathing known as ujjayi, which should sound like the ocean when done correctly. Classes are often taught in Sanskrit, the language of yoga.

‘Ashtanga yoga is 99% practice 1% theory. Practice, practice and all is coming’ – Sri K Pattabhi Jois

*Tips: Be patient, it takes a lot of practice to perfect all the poses in the Ashtanga sequence.

Bikram: Every class features the same 26 poses and takes place in a 105 degree Fahrenheit room with 40% humidity.

Who is it for, Yogis who want a physically demanding class, people who do not mind heat. Benefits are improved circulation and toxin release. This is a great yoga for weight loss and it aims to move fresh oxygenated blood to 100% of your body. It was introduced by Bikram Choudhury in 1973 and most classes are 90 minutes long and you can burn as many as 700 calories per class. Many yogis claim it is an addictive practice which explains the devoted following.

‘You are never too old, never too bad, never too late and never too sick to start from scratch once again’ -Bikram Chourhury

*Tips: Dress Lightly and bring plenty of water and a towel.

Iyengar: The practice of precision, Iyengar focuses heavily on structural alignment of each posture. Developed by B.K.S Iyengar in 1975.

Who is it for, Perfect for beginners and detail oriented yogis because of its focus on alignment, anatomy and movement. Benefits are that it can help with neck or back problems and it alleviates anxiety and fatigue. Poses tend to be held for long periods allowing the practitioner to relax, balance and breathe in the posture. B.K.S Iyengar was a favourite among celebrities and taught Queen Elizabeth of Belgium how to do a head stand when she was 85 years old. You can expect lots of standing and balancing poses, often with the aid of props such as blocks, chairs and straps.

‘It is through the alignment or the body that i discovered the alignment of my mine, self an intelligence’ -B.K.S Iyengar

*Tips: Be creative with your props. If you do not have a yoga block, use a pile of books. If you do not have a strap use a belt.

Jivamukti: A lifestyle rather than a form of exercise. It is based around the compassion and kindness for all beings and the main teachings revolve around animal rights and environmentalism. Emerged in 1984 from David Life and Sharon Gannon’s famous New York City studio.

Who is it for, Vegans & Vegetarians people ready to apply yogic philosophy to their daily lives. Benefits can be a sense of community and promoted a healthier and kinder lifestyle. A spiritual practice. It Means ‘liberation while living’ which is the ultimate aim of the practice. Classes typically follow a theme drawn from the ‘focus of the month’ (set by the founders) explored through music, chanting, meditation or breathing exercises. it is an intense flowing practice so get ready to challenge yourself.

‘You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal where you are resisting your natural state’ – Sharon Gannon

*Tips: Take time to learn the principles and philosophy being this practice.

Kundalini: Although all yoga styles have a spiritual core, Kundalini is one of the schools with the strongest focus or spirituality and mindfulness. Yogi Bhajan brought Kundalini to the west in 1968.

Who is it for, people seeking a deeper spiritual experience, Nearly anyone regardless of age, fitness or experience. Benefits of Kundalini are enhanced mind and body awareness and it helps connect with ones inner self. Features constantly moving and invigorating poses. Aims to release Kundalini, the untapped energy believed to sit at the base of the spine. Teachers and practitioners are encouraged to wear white clothing to nourish light and divinity. Expect spirituality and slow paced, back-centric poses.

‘The mind become(s) a monster when it becomes your master. The mind is an angel when it is your servant’ -Yogi Bhajan.

*Tips: Keep your head and spine warm during meditation with a wrap r shawl to help release the Kundalini energy and keep your mind focused.

Power Yoga: A fitness based practice with poses moving swiftly for a physically challenging cardio workout. The term was developed in the 1980’s by Bryan Kest and Beryl Bender Birch.

Who is it for, Intense exercisers including runners and endurance athletes. People aiming to lose weight. Benefits are an increase of cardiovascular circulation and lower cholesterol levels and blood pressure. This practice is physically demanding and fast-moving and aims to challenge and relax the body and mind. It is grounded in Ashtanga yoga but is more flexible, allowing teachers to teach poses in any order.  Expect classes to likely be accompanied by upbeat music.

‘Everybody wants to be pretty because that’s what they’ve been told will make them feel good even though there is no proof that people who are prettier are healthier and happier. So why don’s we just cut to the chase and go straight to what makes us feel good‘ -Bryan Kest

*Tips, As the poses move more rapidly, it can be beneficial to have some previous yoga experience.

Restorative yoga: A slow-paced practice. A class typically only involves a handful of poses and props such as bolsters, blocks and blankets are often used to eliminate unnecessary straining. Founded by physical therapist Judith Hanson Lasater who has taught yoga since 1971.

Who is it for, Anyone seeking respite from a high pressure lifestyle, it can be for people with injuries or illness also. Benefits of this style are it calms the body and can lower the heart rate and blood pressure and is ideal for injury or stress rehab. Restorative yoga allows practitioners to completely relax and rest. It aims to heal the mind and body through passive stretching poses. Each pose can he held for up to twenty minutes, allowing the practitioner to drop into a stress free state. In class, the lights may be dimmed and calm music played. Do not be surprised if the teacher covers you in blankets for extra warmth and comfort during certain poses.

‘Yoga is not about touching your toes, it’s about what you learn on the way down‘ -Judith Hanson Lasater

*Tips: If you are easily distracted by surroundings, use an eye mask during practice.

Vinyasa yoga: Vinyasa is an umbrella term for a range of yoga styles, but more commonly describes classes focusing on matching movements with breath. Indian Master Krishnamacharya (1888-1989) known as the ‘father of modern yoga’ is widely considered the architect of Vinyasa as we know it today.

Who is it for, Classes tend to be fast paced with little focus on the finer points of each pose. Therefore it is best suited to experienced yoga. A constantly moving practice, so perfect for people struggling to sit still. It builds lean muscles throughout the whole body  and calms and purifies the mind and body. With its smooth and almost dance-like movements, it’s also known as flow yoga. The emphasis is on linking each pose with an exhalation or inhalation. It has a lot in common with Ashtanga, but its much more flexible as it allows teachers to freely mix up the order of the poses. It can be physically challenging,  flowing practice so expect to get your heart pumping.

‘Teach what is inside you, not as it applies to you, to yourself, but as it applies to the other’ -Tirumalai Krishnamacharya

*Tips, Do not give up if a class does not work for you. Classes can vary greatly, so you might have to try a few before finding the perfect one for you

Yin Yoga: A passive, slow-paced style focusing on seated and supine poses that are held for longer periods of time. Introduced by martial  arts expert Paulie Zinc in the late 1970’s.

Who is it for, People wanting to compliment an active life with relaxed practice, Athletes looking to stretch without exhausting themselves for future training sessions. This practice calms the mind and rather than strengthening the muscles (Yang) the style targets deep tissues such a fascia  and connective tissues (Yin). Typically practised sitting or lying down on the floor this practice aims to find stillness and cool down the body. Yin aims to compliment more vigorous yang exercises such as running or cycling. If one focuses only on the yang, it is believed that the body can suffer burnout. Yin = Passive Yang = Active. Poses are typically held between two and twenty minutes .

‘The most important thing to me is not a static posture, but the essence of the posture’ -Paulie Zinc

*Tips, It can be challenging for both mind and body to hold each pose for a long time, so if you are new to the practice, start holding each pose for one minute and gradually extend the time as you progress.

Now how many of you recognised benefits you thought you could enjoy in your life? I know which type of yoga appeals to me, which do you think will suit you?

Give it a try, I guarantee if you don’t love it you just need to try another style.

Yoga is a lifestyle not just a workout and practising yoga can enhance your life, health and wellbeing.

Pura Vida!

Natalie

Nature is so smart, it put medicine inside of the food! 

Food is not just calories, it is information, it talks to your DNA and tells it what to do. The most powerful tool to change your health, your environment, your entire world is a fork – Dr Mark Hyman.

How many of you eat for the sake of it, because you are hungry or bored? How many of you think about what you are putting in your body in the form of food and the benefits it may have for you?

In this blog i want to talk about creating some healthy habits not restrictions in your life.

First i want to take a look at swapping out some of the unhealthy items for a more nutritious choice.

Fizzy drinks – Fresh juices: Fizzy drinks contain two mood busting ingredients, sugar & caffeine, both can give you a spike in energy followed by a crash, leaving you lethargic.

Cereal – Oatmeal: Just one serving of children’s breakfast cereal can contain more sugar that 3 cookies: all that sugar can lead to a mid morning energy crash, lack of concentration, irritability and fatigue.

Crisps – Dried seaweed: Crisps are cooked in oils that are high in omega 6 fatty acids, which when eaten in excess  can actually increase the risk for mood disorders.

French Fries – ChickpeasFrench fries contain refined carbohydrates (which can have the same negative effects on your body as sugar), tones of sodium and unhealthy fats – all of which can leave you feeling bloated and lethargic.

Hot Dogs/Processed meats – Turkey: Hot dogs and other processed meats are full of preservatives such as nitrates, which can cause tension and migraine headaches.

Sugar can actually cause your skin to age faster, and who wants that!

So lets look at some foods that actually can improve your mood.

Salmon, Eaten 2-3 times weekly can lower the rate of depression.

Coffee/Green tea, Decreases depression in women & green tea has a calming effect.

Air popped corn, Raises Serotonin levels which can help you relax an improve your mood.

Shellfish, Rich in Vitamin B12 it can boost energy and motivation.

Leafy greens, 1-2 servings daily is recommended,of spinach, kale, romaine lettuce, collared greens, chard. These are all high in folic acid which is linked to relieving symptoms of depression.

Dark chocolate, Reduces stress and hormone levels.

Raw peppers, High in Vitamin C these can reduce stress and hormone levels.

Water, one of the first signs of dehydration is fatigue, and even mild dehydration alters mood and energy levels.

Portion control is another issue many of us face, not knowing how much our body needs and eating till we are full.

Protein, the size of your palm is the amount of protein you should have with each meal.

Cupped hand, Is the amount of carbs you should have per meal.

Fist, Is thee amount of vegetables you should have per meal.

Thumb, Is the amount of fat you should have per meal.

You always have your hands with you as a judge of potion size, so there is no excuse to not eat the correct amount.

Even if you don’t see the results right in front of you, every single effort you make to change your habits is changing your body from the inside out.

The best 6 doctors are sunshine, water, rest, exercise and fresh air. Teamed with a healthy balanced diet you can improve the quality of your life.

I hope this has been helpful.

Pura Vida!

Natalie

Feed your soul! 

It’s such a prolific saying, the idea you can feed your soul and feel content, happy and full.

But you really can do those things, we get so caught up in living and making a living that we forget to nourish your soul, take time out and feel good about ourselves. Life really can get so busy, work, family, friends, that we forget that it is ok for us to do something for ourselves. It’s not selfish by any means and it can actually sometimes be necessary to take that time.

So what is it that makes you happy? Write a list, right not write out a list of all the things that make you happy and content, the things that bring a smile to your face and warm your heart (no matter how simple those things could be) Now right next to that list write down how many of those things on that list you actually practice or allow yourself to do….. big difference right!

So why aren’t you doing those things? I get that some things on that list arent a part of every day life but how many of them are, how many of them are simple pleasures you could easily fit into your life. You really do have access to so many things so why arent you allowing yourself the luxury? No matter how simple some of these things I want you to try to find a way of fitting them into your life and know that its ok, that you deserve it.

Take a long bath with candles, get your hair or nails done, ready a book, watch a movie, even something as simple as doing your make up a little different or wearing an outfit that makes you feel special. When you do the things that make you feel good your body releases serotonin (the happy hormone) Seratonin flows when you feel significant or important, when you feel happiness or satisfaction.

You can increase your serotonin levels in so many simple ways, eating right, getting active, getting outdoors, getting a massage. All of these things are simple and easy to fit into your life and will release ‘the happy hormone’.

Do things that feed your soul, not your ego and you will be happy. If you are doing things you love every day the universe will gravitate towards you, this is how the world works, don’t waste time impressing others or doing something that doesn’t make you feel good.

So from today I want you to do at least 3 of those things on your list that make you happy, release the happy hormone and ‘feed your soul’

Pura Vida!

Natalie

Be true to yourself, always. 

No one is you, and that is your superpower! 

So this journey we are all on called life ain’t easy or simple and uncomplicated. Quite frankly sometimes it’s dark, lonely and hard. But you only get the one life, the one chance to do what you really want, complete that bucket list, take that trip or do what YOU want because after all this is your journey, no one else’s. It’s not your parents journey, your best friends journey and certainly not your bosses journey. YOU, you are the one in the driving seat, you are in control of where you want to go, what you want to do and who you want to be. 

So why compromise? DONT, simple as that. Take the wheel and head in the direction you want to go. Trust the urges and gut feelings you get and do something about them. Turn your dreams and desires into your reality. 

Sure it can be scary to take control and listen to those urges you have, but when you desire something enough and start to believe it can be a reality for you, that it can actually happen it will. The universe has this way of listening to you, to what you ask for and it really does give back. 

Start today, make a list of the things you want and start believing you can have them. 

Try this visualisation practice daily: visualise your life as you want it to be. Go to a quiet place where you won’t be disturbed and for 15 minutes each day close your eyes and imagine your body, your environment, your relationships how you want them to be.

What has been has nothing to do with what will be, and what others experience has nothing to do with your experience. But you must find a way to separate yourself from all of the past and other people in order to be what you want to be.

I want you to really look at your life and what you have always wanted and know that in really can happen. If you are true to yourself and your own desires and believe enough you will achieve the life you want, on your terms.

Pura Vida! 

Natalie 

OM Shanti OM, why meditate?

 

 

Contradictory to popular belief not all meditation is sitting cross legged with your eyes closed while chanting in an incense filled room with a bunch of hippies,. Meditation can come in so many different forms and settings.

It can be as simple as walking and taking in your surroundings, a shower meditation is a great way to slough away negativity and feel refreshed or you can by all means try the traditional meditation techniques. I enjoy guided meditations and sounds of rain to go to sleep.

You can meditate at any time of the day, find a quiet spot with no distractions and give it a try!

In this blog i will explore the many types of meditation there are and the benefits and simplicity of meditation in every day life.

20 Scientific benefits of meditation

Meditation can improve your health

  1.  Reduces inflammation: Meditation has been shown to significantly reduce the amount of inflammation that is caused by stressful situations.
  2. Minimises pain: A four day mindfulness course dramatically reduces both the unpleasantness and intensity of pain.
  3. Boosts your immune system: After an 8 week program of mindfulness meditation, patients were found to have an improved immune response to the influenza vaccine.
  4. Lowers your blood pressure: Research has show that mindfulness-based therapy can reduce elevated blood pressure by as much as some prescription drugs.
  5. Reduces your cortisol level: In a study of mindfulness meditation, a 4 day program was shown to reduce blood cortisol levels by around 20%.
  6. Lowers your oxygen consumption: Calming meditation has been shown to reduce oxygen consumption by almost 20%, in fact it had a greater effect than sleep.

Meditation can boost your productivity

  1. Improved multitasking: An 8 week study found that a group practising meditation displayed better memory and job performance than a group that didn’t.
  2. Improves your memory: Working memory was significantly improved by a short course in mindfulness meditation.
  3. Makes you more attentive: Meditation actually thickens an area of the cerebral cortex which is associated with attentiveness.
  4. Boosts your creativity: A body of research suggests that mindfulness meditation can improve your creativity and enhance problem-solving skills.
  5. Lengthens your attention span: Research shows that only 4 days of meditation training can enhance the ability to sustain attention.
  6. Improves sleep quality: A study on older adults with mild sleep disturbances found that mindfulness meditation resulted in better quality sleep.

Meditation can make you happier

  1.  Reduces stress: A Harvard study found that meditation causes positive structural changes in the brain relating to sensory, cognitive and emotional processing.
  2. Helps with depression: Researches at Johns Hopkins study found daily meditation to be as effective as antidepressants in reducing depression symptoms.
  3. Decreases feelings of loneliness: An 8 week mindfulness program was shown to reduce loneliness in the elderly. It lowered the health concerns associated with loneliness too.
  4. Makes you feel more positive: Meditation has been shown to lead to an increase in daily experiences of positive emotion.

Meditation can improve your social life

  1. Makes you a more compassionate person: In one study, the amount of meditation practised was directly proportional to the amount of compassion that a participant displayed.
  2. Helps to regulate your emotions: Meditation has been linked to an increased volume in a part of the brain that promotes emotional regulation and response control.
  3. Increases social connection: Even a few minutes of loving-kindness meditation can increase feelings of social connection an positivity toward strangers.
  4. Lowers anxiety: Meditation training has been shown to effectively reduce the symptoms of anxiety disorders and panic disorders.

Meditation allows people to gain new perspective on stressful situations, focus on the present, increase self awareness, build new skills to manage stress and reduces negative emotions. How many of us can do with that in our lives right?

Meditation typically includes the following elements: Breathing, a specific object (focal point) or an image and a mantra.

Use your breathing to relax you, in through your nose and out through your mouth, use slow, deep and even breaths. This will help to reduce the use of the shoulders and neck and upper chest muscles.

Sit in a comfortable position and made sure you are warm, you can be lying down, sitting or even walking.

You also want a quiet setting, no phones (i know, i know) TV or any distractions.

Start with a simple guided meditation (there are many on YouTube, Deepak Chopra is a personal favourite) then once you are comfortable with that you can move onto more intense meditations.

Don’t over complicate things, you want to be relaxed, revived and have a new sense of energy once you finish your meditations.

I hope you enjoyed this and would love your feedback, thanks for reading, Natalie

Please see below for a link to one of my favourite morning meditations:

Affirmations. 

A persons mind is so powerful. We can invent, create, experience and destroy things with thoughts alone. 

Affirmations are positive statements that can help you overcome self sabotaging, negative thoughts. To use affirmations first analyse the thoughts or behaviours you’d like to change in your own life or career. Next come up with positive, credible, present tense statements that are the opposite of these thoughts. 
How to write an affirmation: 

1. Choose 1 negative thought about yourself and write down the positive opposite that counteracts that belief. 

2. Make it short & simple to remember. 

3. Start your affirmation with with ‘I’ or ‘MY’ 

4. Write you affirmations in the present tense. 

Believe in what you want so much that it has no choice but to materialise. 

Gratitude, Good Vibes only!

So the universe does this thing…..

It aligns you with people, things, and situations that match the energy we put out. The more you improve yourself and raise your vibration, the more you will see things that are beneficial to your well being.

By practising gratitude you are praising something, every time you feel good about something you are creating a vibration that says ‘more of this please, more of this please’ the more grateful you are the more you will receive.

The same applies when you think negatively, or use your energy to think about the things you do not have in your life. You use those vibrations to focus on what you do not have so the universe will recognise that and focus on that.

What are you grateful for today?

Good vibes only will bring you what you want.

Practice gratitude every evening and be the change you want to see in your life.

Morning Rituals.

‘When you wake in the morning let your first thought be thank you’

Set aside 10-15 minutes each morning.

Having a morning ritual can define your whole day, it can help relieve then tension and anxiety of the day ahead.

  1. Get up and move: now i don’t mean get up and go for a 10k run, but some light jogging on the spot or light stretching so get your blood flowing. Cardio can actually be more effective than a cup of coffee after an hour of stillness.
  2. Visualise your day: i’m not saying plan out your day step by step, there is still room for spontaneity. What i mean is visualise how you want your day to go, how you want to feel, how you want to look, what you want to achieve for your day. By visualising your day you are sending out a message of how you want the day to go.
  3. Morning meditation: this can be a short 5 minute guided meditation to ground you and set you up for the day.
  4. Affirmations: This is something that is so simple yet so effective. Pick out 3-5 affirmations that reflect the journey you are on and what you want and repeat them 10 times each.
  5. End your ritual with a thank you and enjoy your day.

This is just an example of a morning ritual, please feel free to tailor it to suit your lifestyle and needs. But practising this each morning can set you up for great things.