4 Steps for Mindfulness

This time of year many of us are caught in the rush.  It is often a combination of the holiday celebrations, preparing for the year end at work, or tackling the never ending to-do list.  The holidays can also bring up a lot of emotional and financial stress.  To help get through these exciting, stressful and sometimes exhausting days, I recommend bringing a mindfulness practice into your daily routine.  Here are some steps on how to start.

BE GRATEFUL:

It sounds so simple, and it is.  Take 5 minutes every day to think about what you are grateful for in your life. This can be done as formal meditation, during your shower, during your bus ride, lying in bed, etc.  Close your eyes and think about the roof over your head, the warm fuzzy animal in your house, the clothes in your closet, the food in your pantry, the fact that you have to get up and go to your job (because you have a job).  Most importantly, take a moment to think about the important people in your life.  No one is perfect and it is easy to focus on someone’s flaws, but without them you wouldn’t be who you are and where you are.  I truly believe that people feel positive energy when you send it towards them.  So go ahead, send them some mental and energetic love.  Maybe they will send it back to you!

SLOW DOWN:

We live in a society of instant-everything.  All of the answers are at the touch of a screen, food can be ready in 1 minute, and our cars take us across town in an instant.  Although I’m thankful for this technology and it has greatly benefited my life, I think it has led us into a trap of less satisfaction.  Take a moment to put down your electronic device and talk to a stranger at the coffee shop or the lady at the checkout counter.  Walk or bike to work to see the neighborhood in a new dimension.  Cook dinner with a friend and don’t worry about how long it takes. You will likely find pleasure and satisfaction from these activities.

LET GO:

So often we hold onto things that do not serve us.  It doesn’t serve anyone to carry around a load of grief, grudges and disappointments.  Things happen in our lives that hurt or leave us with a burden.  I can’t explain why these things happen, but I know that the sooner you can come to terms with them, accept them for what they are, and move forward, the better off you will be.  You are alive to greet another day, so don’t let something that went wrong hold you down.  By greeting the day with the wisdom from your experiences and by setting clear intentions for the future, you will be successful.  Seek assistance if you need help letting go- counseling, psychiatry, energy work and body work can be very powerful.  Remember, every ending is also a beginning.

FIND A MANTRA:

A mantra is like your spiritual theme song.  It is something you can play in your head when you need a little motivation or are faced with a challenge.  Historically, mantras have been used for thousands of years in the Hindu and Buddhist traditions and are often incorporated into yoga practices.  I am not an expert in these traditions but I have found this to be extremely powerful in my life.  It doesn’t have to be anything formal or fancy, just something that resonates with you and allows you to refocus.  Finding a mantra may help you to incorporate the other three steps above into your life.

Here are some examples:

I will greet everyone with love
Patience and compassion with all people
I choose to be healthy
I am good
I will get through this
Breathe
Slow down and smile
Today is going to be a great day
I will be successful

In Naturopathic Medicine it is important to support the mind, body and soul.  I hope you’ve found these tips helpful and allow you to face the end of the year with more grace, gratitude and compassion.

5 Tips for Staying Healthy During the Holidays

1.   Keep to a healthy diet, but don’t obsess
-Don’t go to parties hungry! This will result in way too many appetizers and overfilling of the plate.  Have a healthy snack or smoothie before you go.
-Every meal should consist of half a plate of vegetables. This will keep your digestion moving and lower your calorie count.
-Indulge a little bit.  The holidays are about celebration, so go ahead and have a piece of grandma’s pumpkin pie.  But just one.  Consider prepping yourself with digestive enzymes or taking a teaspoon of apple cider vinegar before meals.

2.   Move your body EVERY DAY
-Keep to your exercise routine as much as possible.  The holidays are a time for exceptions, but don’t make this one of them.
-Get your family moving!  How about proposing a family walk after dinner? Or a touch football game in the park?  Or joining in on that local 5K run?
-If you can’t get anyone else to join you and you can’t get to the gym, do yourself a favor and do some fun exercises for 20 minutes in your home: burpees, situps, plank holds, jumping jacks, karate kicks, running the stairs, whatever you can think of!

3.       Solid sleep schedule
-Try to maintain a schedule of going to bed and waking up at the same time every day.  Optimally, this is from 10pm to 7am.  There will be blips, but make a conscious effort to make this happen!
-Too amped to sleep?  Limit caffeine to 1-2 cups BEFORE noon.  Don’t over-indulge on alcohol, and don’t drink later than an hour before bedtime.
-Exhausted in the morning? Get your cortisol pumping right away by getting in your daily movement!

4.       Mental health time
-This is very important.  Take time for yourself during the craziness.  Spend at least 15 minutes a day on yourself, whether that is meditating, taking a bath, praying, napping or simply walking.
-Take a moment to be thankful for all that you have, every day.  The holidays are a special time for reconnecting with friends and family, family traditions, letting go of grudges, and acknowledging the passing time.

5.       Natural immunity boosters
-Have an arsenal on hand.  Most people could benefit from taking a daily probiotic, vitamin D, and a multivitamin/mineral.  Brands I like: Integrative Therapeutics Probiotic Pearls, Genestra D-Mulsion 1000, and Innate Response One Daily Cap. {I have no financial affiliation with any of those products}.
-Contrast hydrotherapy: alternate hot and cold water in the shower (ex: 1 min hot, 10 sec cold, repeat 3 times).  Always end on cold.  This stimulates your circulation and causes your immune system to fire up.
-Wash your hands! Use soap and water to wash your hands several times per day, especially after being in public spaces and before eating.  No need for antimicrobial soaps, just regular soap is the best!

{Disclaimer: this is not considered personal medical advice, and you should speak with a physician before making diet and lifestyle changes. I’m happy to be that physician; all you need to do is schedule an appointment with me}