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

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.