Ease Into the Holi-daze with PMR

With the stress of the holi-daze, are you finding your body tensing up more and more? Holding your nerves in your muscles? Are you starting to feel frazzled and unfocused? There is a simple, relaxing, and quick way to get yourself feeling settled and relaxed again!

A few weeks ago, I shared a bit about the benefits of Progressive Muscle Relaxation (PMR). Relieve your stress and body aches with my brief PMR sample here! With so much going on this time of year and the shortened days, we are primed for holding greater tension in our bodies. Because of that, it is important for us to take a few minutes out regularly to keep ourselves at our best. This way, we can keep up with the pace of the holi-daze.

Share with us how you found time to unwind today and inspire others to do the same. Comment in our Facebook and Twitter communities!

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Benefits of Mindful Eating

Here we are on Mindful Monday again! Recently, I introduced some guidelines for mindful eating. If you have had a chance to try them out, I would love to hear your experiences. Share them with our Facebook and Twitter communities so you can help inspire others!

If you find yourself nervous about all the food coming up later in the week, here are some benefits of mindful eating that can help you practice mindful eating to ensure you feel your best:

  • Mindful eating helps you appreciate food more, so you eat less
  • Mindful eating reverses the emotional eating habit
  • Mindfulness interrupts the relationship between thoughts and unconscious, automatic eating behaviors
  • Mindfulness undercuts common states of mind that lead to eating

I would love to hear how this went for you and what benefits you noticed! Be sure to share with us in our Facebook and Twitter communities so we can celebrate with you!

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10 Ways to Say Thanks

Are you gearing up for another dreaded holiday where you feel taken for granted and underappreciated? Have you been wishing that you could find a way to feel more seen and appreciated by your loved ones? It begins with you opening the conversation — share your thanks for all that they mean to you to get the ball rolling. It may take a few tries so here are ten ways to say thanks to the people who make the holiday efforts meaningful:

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  1. Thank you for showing up for me today.
  2. Your help means a lot to me.
  3. I appreciate the way you support me.
  4. Thanks for being thoughtful.
  5. It helps me to have you here, thank you.
  6. I am grateful for what you do.
  7. I appreciate your kindness and support.
  8. I am so thankful that you are an important part of my life.
  9. Thank you for the way you have been there for me.
  10. I am thankful for the way you have made my life brighter.

What other ways of saying thanks did you come up with? Share with us in our Facebook and Twitter communities so you can inspire others!

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Mindful Monday: A Simple Guide to Mindful Eating

Yet another Mindful Monday has arrived and I am so excited to share another Mindfulness tool with you. With Thanksgiving around the corner, I wanted to introduce you to mindful eating.

If you’ve heard about mindful eating but aren’t sure where or how to start, here are instructions for a brief mindfulness eating exercise.

The following exercise is simple and will only take a few minutes.

Find a small piece of food, such as one raisin or nut, or a small cookie. You can use any food that you like. Eating with mindfulness is not about deprivation or rules.

Begin by exploring this little piece of food, using as many of your senses as possible.

First, look at the food. Notice its texture. Notice its color.

Now, close your eyes, and explore the food with your sense of touch. What does this food feel like? Is it hard or soft? Grainy or sticky? Moist or dry?

Notice that you’re not being asked to think, but just to notice different aspects of your experience, using one sense at a time. This is what it means to eat mindfully.

Before you eat, explore this food with your sense of smell. What do you notice?

Now, begin eating. No matter how small the bite of food you have, take at least two bites to finish it.

Take your first bite. Please chew very slowly, noticing the actual sensory experience of chewing and tasting. Remember, you don’t need to think about your food to experience it. You might want to close your eyes for a moment to focus on the sensations of chewing and tasting, before continuing.

Notice the texture of the food; the way it feels in your mouth.

Notice if the intensity of its flavor changes, moment to moment.

Take about 20 more seconds to very slowly finish this first bite of food, being aware of the simple sensations of chewing and tasting.

It isn’t always necessary to eat slowly in order to eat with mindfulness. But it’s helpful at first to slow down, in order to be as mindful as you can.

Now, please take your second and last bite.

As before, chew very slowly, while paying close attention to the actual sensory experience of eating: the sensations and movements of chewing, the flavor of the food as it changes, and the sensations of swallowing.

Just pay attention, moment by moment.

Using a mindfulness eating exercise on a regular basis is only one part of a mindfulness approach to your diet. The liberating power of mindfulness takes deeper effect when you begin to pay mindful attention to your thoughts, emotions, and bodily sensations, all of which lead us to eat. Mindfulness (awareness) is the foundation that many people have been missing for overcoming food cravings, addictive eating, binge eating, emotional eating, and stress eating.

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Mindful Monday Sample!

How have you been handling the change in seasons? Curious how you can more smoothly ease into our shorter days? I am so excited to share a little taste of peace and serenity with gentle awareness through Mindfulness!

In the spirit of our Mindful Monday re-launch in just a few short days, I wanted to share this Mindful Monday sample with you! All you need is FIVE SHORT MINUTES to take you from feeling frazzled, stressed, unfocused, and spread thin to feeling more refreshed, focused, calm, and energized about your day!

Try my Mindful Monday freebie here for just a few moments and see how your day transforms!

What unlocked for you in doing this today? Share with our Facebook community and help inspire others!

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