I quite often start dreaming about the summer time- especially in the cold of February and March. Just enough sunshine permeates the clouds in New England to give us a taste of the good life- the days that feel freer, more adventurous, more alive. My workout and nutrition has usually become inconsistent by now and I start to feel weaker, less fit, more heavy. When I've had about enough of that thinking, I start to envision my summer body. I see myself running, playing and swimming without fear about how I look and it generally motivates me to kick into a healthier gear.
Now, I will never lose my dreaming about that summer body and know that what we do in the winter will make a big difference in the upcoming months, but I realize that WE NEED TO LOVE OUR NOW BODY, too. We are beautiful in all of our various stages... phases and ages. This body is softer and curvier right now, but it has held babies and been a soft place for them to fall into after a rough day at school. This body has been scarred, damaged by disease and healed itself. It has had periods of poisoning- when I've fed it heavily processed, sugary, toxic foods and times it's been treated like a temple. THIS BODY is RESILIENT NOW. It deserves my respect.
How often do you take the time to appreciate that you can move freely- without the assistance of a cane or wheel chair? If you are chair bound, how often do you appreciate being able to move and breathe and participate in your own special way? We are ALIVE. Period. That's all. Our heart beats. Our lungs breathe. Our minds can choose to color that experience any way we allow it to.
THAT IS THE PUNCHLINE. WE ARE ALIVE NOW. THIS BODY. WHY WAIT TO LOVE THE MIRACLE OF THAT?
So, we are going to have to work hard. My hard today is an act of love. My movement needs to be focused more on what I have rather than what I long for. Do you think you can shift your focus? Shall we try it together? #Loveyourselfnow #selflove #onedayatatime #thankful #journey
Doterra Oils that support body confidence and self love, try grapefruit, slim&sassy, bergamot, lemon, jasmine, patchouli, hope, HD Clear, Pink Paper, Align & Adaptiv.
I love my jobs. I love to write, to teach, to create and to grow. I spend a lot of time in professional development- downloading and reading books like they are a 6th food group- an essential part of my diet. I digest them, I apply them, then I try to make them my own and share them all in some creative way.
Sometimes, I stop and ask myself... to take stock. If I am constantly driving myself toward something... am I also taking time to enjoy the ride? The space between where we are going and where we are now- that's the actual life we live. Am I grateful and present enough? Am I grounded enough? Am I laughing enough? Loving deeply enough?
Imagine driving to a vacation destination and never looking out the window or taking in the sites, sounds, smells and conversation in the car. What if life is just like that... we suddenly arrive and realize we were a zombie the entire way to that place, sure, it might be paradise we arrive at, but what will the quality of the memories be along the way? What relationships will be strong enough for us to share the paradise with?
Today, I was inspired by the idea of grounding myself. Today, I will work hard to make space for the literal tomorrow, but I also want to plan in my quality time with my family and friends. I want to be present, grounded and grateful. My oils are diffusing and rubbed on the bottoms of my feet.
Check out the images below. The first, is a beautiful diffuser blend to help aid you in grounding yourself emotionally. The second is a link to a short and amazing article on the DoTerra Blog. It gives some clear suggestions for developing habits that will support your abilities to be present, grounded and grateful. I will be applying those ideas for sure. How do you ground yourself in today so you don't get lost in building your future?
Doterra's blog has tips for creating a more centered you. The image below will bring you to the doterra blog...
My youngest is nine, and he is quite possibly one of the most naturally spiritual people I know. He has shared his thoughts on everything from angels to ancestors to Jesus since he was old enough to talk. I am not a Reiki healer (but I'd love to be), yet, I have practiced visualizations to heal my own body and to connect with my own energy many, many times. Last night, Kadence was sure he was "haunted". As he readied for bed, he was spooked out and insisted something was following him around. I decided to use my own healing meditation on him. At a young age, children are incredibly creative and their minds can be used to create ghosts in the closet and monsters under the bed. Why not arm them with positive visuals to ease their fears and provide a sense of peace instead?
In the graphic above, you'll see a simple meditation I used with him. At the end of it, he said to me in the sweetest whisper, "Mama, I know it worked. I know it because I felt the light. I felt it all the way through my legs and my body felt heavy and safe." Those were his words. He drifted off easily, feeling reassured that his own light and mine were enough to dispel any dangers.
As our children walk into this world, I want them to be more empowered by love than they are afraid. As parents, we can teach them how to care for themselves by sharing these little rituals with them. Telling them, "You are safe" is great. But, the act of sharing that warm touch and taking the extra time to walk them through a meditation that relaxes them might help them have the words to deal with the fear on their own in the future.
We want to grow independent, strong children who brave this wild world with a fierce heart.
Nurturing that being starts early. To further enhance your child's sense of safety and calm at night, try an essential oil in the diffuser. I am sharing my favorites for bedtime in the boy's room below. There is a link to the Serenity product page in my image at the top of this post in case you're curious about how to order them. Feel free to contact me through this site's contact page, commenting or finding me on social media. I also run a free, private wellness group called Journey Through The Wilderness where we share great ideas about cultivating wellness in our lives. Also, the greatest compliment to me is a share on Social Media or referral. Have a peaceful night.
Anger is an emotion we are entitled to simply because we are human. But, who does it serve? Does it help us move through stages of grief, maybe? Does it move us to take up arms or change the world as a group? Certainly. When is anger healthy and when isn't it? That's something we each decide as we approach experiences that trigger anger.
What if you find yourself in a pattern of anger? What if anger arises at smaller things- annoying personality traits of your partner, your children, your coworkers, strangers as they drive? What if you find yourself angry because you missed the bus or were charged the wrong price on something you purchased? What if anger persists and rumbles below the surface of your skin... and while the world thinks you are fine, you hold onto that anger until it erupts later- much to the surprise of onlookers?
If we begin to think of anger- not as a punishment to the person we are angry with- but as a punishment to ourselves, we can begin to look at that emotion with more curiosity. Is it helping us take action in some way- to make a decision or change that will ultimately benefit ourselves or others? If so, listen to that anger and begin to notice it's pattern. Maybe there are triggers your loved ones need to know about. Maybe that trigger is something you could gently cup your hands around- like a restless bird beneath your ribcage. Maybe through acknowledgement, you could guide that bird to the surface of your skin where it can transition through the outermost layer and fly away.
If that anger is something festering and poisonous, that when you release it- it hurts others, there maybe more you need to do. Maybe there is a transition that needs to occur or some healthier habits you can create- like vents- to allow the anger to seep out of planned passageways. I love the "Roaring Breath" ritual Kyle Gray writes about in one of his books,
In this practice from Kriya yoga from southern India, you get into cobra pose, but instead of breathing in with force, you breathe out with force. It will give you a funny image in your mind if you picture yourself doing this. Here are the steps Kyle describes:
Kyle also recommends you do this in a quiet space where you won't startle a person or a fur baby.
As a general rule, I am not person who holds much anger but when I do, nothing will work as quickly or effectively as a good run or tough workout. Some experts warn that you should warm up slowly when really angry so your heart rate doesn't climb to quickly, but a good sweat session can work wonders for moving you through that venom. Even better- a good sweat session planned into your week at regular intervals can help you over the long haul.
Last, mindfulness is the practice of observing the present moment, inserting a pause before reaction so that you can evaluation, and then responding rather than reacting to a stimulus. Sitting in silence and paying attention to the breath as it rolls into your nostrils, fills your chest or lifts your stomach can be simple ways to begin to notice yourself in the present moment. Each day becomes "practice" as you more and more regularly find yourself aware of your body, thoughts, and emotions in action throughout your day. Practice doesn't have to involve breath, but can also involve attention to sights, sounds, or scents. You can practice walking- noticing the sensation of the ground under your feet and counting over and over to 10.
If you find yourself angry at yourself for repeated thoughts, reactions or mistakes, it's a good idea to share your anger with someone you trust. Working through this challenging emotion is not something you have to face alone. Don't punish yourself longer than you have to. Free yourself. Let anger go.
Truth. I've just been plain confused lately. I have much direction, but I have found myself a bit frozen. It started with a two week flare up of IC, then a cold that just hung on, then we went on vacation. Montreal was a lot of fun and I called upon my old memories of French to navigate our time there, but we ate somethings that left us heavy, we spent a lot of time trying to figure out what to do and where, and, I didn't get nearly the sleep I needed. It's been about ten days of scattered workouts and inconsistent nutrition for me. I know that might not sound like much, but, once you know what good feels like, feeling ugh... is really no fun.
Today, I convinced my oldest it was time to get back at it. Back home, we have access to our space made entirely for the pursuit of our health. After he put up a fight for an hour and half, I got him downstairs into the workout space. He spent the first half of our total body circuit whining and laying on the bench, but by the middle of it, he jumped in. The best gift is when he says, "thank you, Mama" and gives me a hug... it makes all the struggle and my own determination to stay on track feel worth it.
Phoenix is just like you and me. We would rather spend the same amount of time fighting what we know we need to do to feel better than actually take a step in the right direction. If we keep at it, though, I have hope that he will feel the benefits and see them in his growing body. I want him to see these workouts as I do- a way to come home to mySELF. It's a way to develop comfort in my own body, strength and movement- flexibility and ease.
See those boards behind me? They're vision boards. One is mine, two are Patty's. I love having them in my workout space because they remind me about why I do what I do. Life is hard, workouts are hard, balance seems impossible. Often, like most people, I think about how to energize, forgive, grow, celebrate, laugh and love as much as possible. At one time, I feared workouts, just like Phoenix does.
But, this summer, if I put the time into my nutrition, movement, and mind, I will be more confident in lighter clothing and I want that for him, too. I don't want my son to hide behind a boogie board or hide beneath clothing any more. It takes work, but, the ease will come. We have to start now.
How do you come home to yourself? How do you care for this body you've been given? How do you foster strength, hope and confidence? Do you paint, dance, draw, write, walk, run? Share your inspiration, motivation, or purpose today.
Workout Wednesday... When you're returning to workouts after an injury, illness or extended break. Man, it can be hard! Don't let intimidation get the best of you. Recommit to your health with a few tips.
Your chronic condition flares up (ok, talking about me), you twist your ankle, you just got really into football season, or work has you so busy and stressed, your fitness hit the chopping block. Whatever your reason for staying away from the movement that heals your body and mind, it's time to get back on track when you can move without pain.
First, find your purpose. Many people call it a why. In Beachbody, we used to say find a why that makes you cry. Your decision to commit to your health has to be for you and the reason should go deeper than the thong on that bikini you wore in high school (really? I didn't ever get brave enough to do that... for the record). Once you know you really care to make the change, post the reason somewhere in your house like on the front of your fridge and check in with your doctor.
According to an article from Time.com, written September 2019, we should assess our reasons for getting fitter, take our time easing back into the routine as our body will lose muscle and strength after just two weeks off, and, choose exercise that incorporates warm up, cool down and a more holistic approach. As stated in the article, “Too often people focus on the common [motivators] in terms of weight, or they have a health scare, or they want it for someone else,” says Cedric Bryant, president and chief science officer at the American Council on Exercise. “You have to start examining why. Ask, ‘why do I want to make, this switch?’ It really has to be focused on things that are really meaningful for you as the individual and finding your right why.”
Maybe you're thinking about your why and now you want to find a workout and other support for your process. Could you do a 10 minute cardio workout from Youtube or plan a walk into your day? How about a dance competition with your kids? Just 10-20 minutes in the first few weeks will help you develop a pattern and routine again. Put it on the calendar and commit to yourSELF. Post it and treat it like a doctor's appointment. You can even pay yourself the co-pay you'd spend if you had to travel and save that money for new gear or equipment or something like a massage.
For me, I have to ease back into workouts after my flare up, and add onto that, we are traveling. The pretty little house we are renting in Canada has a workout space with a bike and yoga bolsters. Patty might enjoy the bike, but I can't take that option with my interstitial cystitis (major trigger there). I scoured through my Beachbody on Demand and found a workout that takes just 20 minutes of my time and all I need to bring is a step. Transform 20, it is.
When first moving more, we tend to get sore muscles. This is where the Deep Blue rub comes in. I'll be applying that to my joints and achy spots before movement or after depending on how I feel. Given the recent upper respiratory issues I've had, I'll combat breathing trouble with some peppermint oil or Breathe rubbed onto my chest prior to movement. AND, we can't forget to hydrate. Hydration ensures your muscles, brain and body don't deplete from your workout.
So, take some time to think about it... what will get you moving? How will you listen to your body to avoid injury? Plan in your stretching and your hydration. Post your why. Pay yourself. Why not?
There are business, life and heart reasons to travel. But is it really good for you?
I've seen dramatic changes in our family dynamics, stress, the health of my family and our collective joy. I bet you have, too. While we haven't been able to fly together to Europe yet, or stay for long in a foreign country, the boys got their passports and we are getting ready to take our first trip to Canada this week. Based on the research I've been seeing, we might need to prioritize international travel and longer stays in the future.
In an article from NBC news, published in May of 2017, they claim 5 scientifically proven health benefits to traveling abroad including health, stress, creativity, increased happiness and decreased depression. For the full article click here: https://www.nbcnews.com/better/wellness/5-scientifically-proven-health-benefits-traveling-abroad-n759631. Of course, a lot of this sounds obvious- as we move outside of our comfort zones, we take in with a new sense of presence and wonder. We get curious and open ourselves up to the smaller details of a place, looking for quaint bookshops or unique coffee shops... we may even take in a concert or poetry slam. Presence of mind is much more the expectation when we travel as we navigate, plan, explore and discover. Aside from that, travel often means we leave behind the glaring expectations of home life. We do fewer chores, focus less on checklists and distractions from what is really on our hearts. I'll be creative all day long if I don't have to wash my own dishes or do my own laundry. You? Thought so.
According to Forbes magazine, travel makes you smarter. The article by Jordan Bishop (September 2017) sites different research showing the impact of studying abroad and cultural integration on the ability of graduate students to perform their best on assessments requiring creativity, problem solving and holding multiple perspectives in the brain at the same time. He also shared that students with travel, longer stays and ability to adapt to a different environment were often offered more jobs and higher pay. So, maybe more than a week get away is something to keep in mind. I keep fantasizing about buying an RV and traveling from town to town on the breeze.
Maybe you don't have the money to fly somewhere or stay in a remote location. BUT, I bet you do have enough gas in the tank to travel to the next town over and act as a tourist. Pay a few bucks and buy a coffee in a little shop there, visit their local attractions. See if you can foster the same wonder you'd have as if you just got off the plane. Research also shows that reconnecting with nature is hugely beneficial to us. I
f your travel simply means wandering the woods in your own back yard and seeking animal tracks or birdsong, you can still evoke a more harmonious outlook. In an article from Positive Psychology https://positivepsychology.com/positive-effects-of-nature/ by Madhuleena Roy Chowdhury, MA, the benefits from traveling through and being within nature is long proven by research. She shares how we can improve our eyesight, regulate our nervous systems, lower our BMI and stimulate anti-cancer proteins just by moving through nature. Lowering our cortisol, the natural world also contributes positively to our overall well being. For children, read the book, ‘Last Child In The Woods’ where Richard Louvre shares the idea of ‘Nature-Deficit Disorder'. As stated in Chowdhury's article, "Forest bathing, or Shinrin-yoku, as they call it in Japan, is a famous way of spending time in nature. Research has shown that people who practice forest bathing have optimum nervous system functions, well-balanced heart conditions, and reduced bowel disorders."
So, if we gain all these benefits from putting one foot in front of the other, hopping on a train or plane, why don't we do it more often? Aside from lack of money, it may also relate to our decision making process. Make a decision to go outside for a walk. Countdown from 5-1 and just move before you get to 1. You are more likely to be committed enough to have your shoes on and your body in motion to reap the awesome benefits of nature.
For more information, comment below. We would also love to have you join us in my free, private wellness group, Journey Through The Wilderness.
My private Wellness group will be spicing it up all week!
They say food is the way to your lover's heart.... this week, in Journey Through The Wilderness, my private Facebook wellness group, we will be sharing recipes and tips for sharing the love... spicing it up with passionate oils, sweet ideas, and also, showering your littles with love. If you're looking for a more interactive way to learn and share wellness ideas and engage your passions, comment or message me on FB or Instagram @LeeAnnSinclairEmergence and I'll get you in there. Our group is open and welcoming of all different families and identities. You belong there.
2/9/2020 0 Comments
Do you listen to your gut? Feel the pull of your heart? Listen to your compass? Have you listened and saved a life? Have you ignored and regretted? Check out my latest podcast for some basic research that has informed my inner knowing, including ancient beliefs from different cultures, listen to stories of how intuition has impacted my life, and gain knowledge of a few practices that can help you turn up the volume on your inner voice. The Podcast can be found on apple podcasts, anchor, Spotify and more. Want to support a larger community of inspired and open hearted folks, share with anyone who could use some light in their life.