Tag Archives: manifestation

31 Days to Better Sleep: Week Three

31-Day Sleep Challenge

Week Three: Movement and Suspension Week3 SC

1.  Move your Body:

This week we will incorporate movement into our daily routine. The goal is to get 20 minutes of exercise and increase that to 30 minutes a day. If you feel ready or are currently do 30 minutes or more, by all means go for it! But for those that haven’t been working out regularly or have a hard time to find a 20 block of time, here is what I want you to do; two 10-minute sessions. Can’t find 10 minutes? Then do four 5-minute sessions. I won’t let you excuse your way out of this!!!

Some of the amazing benefits of exercise are that it helps to control weight, improves mood and brain function, reduces stress, PROMOTE SLEEP, prevents health conditions and diseases, taps into your creativity, and so much more!!!

Some quick workouts you can do and you don’t even need to go to the gym!!

  • Brisk walks outside
  • Running up and down the stairs for 5-10 minutes
  • Squats, jumping jack, push-up sit-up, or whatever combo of exercises you like (or tolerate), and do as many reps as you can in 5-10 workout sessions
  • Rebounding on a trampoline
  • Dancing!! This one is my favorite and makes me feel so good. There is nothing like shaking it to “Pour Some Sugar on Me” to put me in a good mood! Create a play list and dance yourself into happiness!

Here are some links to other workout ideas:

http://www.mindbodygreen.com/0-20201/a-10-minute-workout-you-can-do-every-day-no-equipment-necessary.html

http://www.shape.com/fitness/workouts/fast-paced-five-move-total-body-workout

http://dailyburn.com/life/fitness/10-minute-bodyweight-workouts-burn-fat/

2.  Suspend your Mind:

For your mind we are going to do the opposite of movement. We are going to slow it down and give it a chance to rest. We will incorporate a mediation practice. Now when most people think of mediation, they think of sitting cross-legged, on a big pillow, with candles and incense burning, chanting some strange language. This is not at all what I mean, but if that works for you, chant away my friend!! That is one of my favorite ways to meditate!!!

Some of the benefit of meditation are reduces stress, IMPORVES SLEEP, brain function, immunity, concentration, increase attention span, helps you feel more connected, increases self-awareness and happiness, slows aging, and so much more.

There are many ways to meditate. One of the easiest ways to start is to practice a breathing exercise. Start by closing your eyes and taking a deep breath in for the count of 5, filling your belly. Hold the breath for a count of 5, and then let it all out for a count of 5. Do this for a round of 5 breaths and practice this couple of times a day. Especially upon waking and just before going to bed.

Another way to begin to mediate is using a guided mediation. This was the key for me to establish my meditation practice. It gave me a way to keep my mind focused. Now I don’t need it, but I still love doing guided meditations. I have attached some links to some of my favorite Youtube channels that offer guided meditation. Take a moment to go through the videos and find what resonates with you. Then plug in your headphones, find a quiet comfortable spot, close your eyes and relax!

https://www.youtube.com/user/MichaelSealey

https://www.youtube.com/user/TheHonestGuys

https://www.youtube.com/user/EdensCloset

Meditation can be as simple or as elaborate as you want to make it. There are many different ways and types of meditation. I suggest by starting with these simple steps and practicing them daily. Once you get some momentum in your practice, then explore other mediation methods and techniques.

jen med.

 

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How I am Learning to Trust Myself

self trustFor Mother’s Day I signed up for an aerial yoga workshop. I’ve had a consistent yoga practice for a few years now, and thought that it would be a fun experience to try. I went into that yoga class feeling free and not worried if my jiggly bits were hanging out or if I was going to be the biggest person in class. In fact, those thoughts hardly ever cross my mind any more. I thought I would struggle with not having enough upper body strength to do it, but I found out my lack of physical strength wasn’t the struggle.

My struggle was trusting my brain and body. I discovered I have the huge disconnect between the two.  Neither one trusted the other.  I mean how could they? After all the years of torment that I’ve put my body through.  My brain was always sending negative messages about how my body wasn’t good enough, small enough, toned enough or whatever enough.  It would refuse to feed my body, then when I couldn’t stand it any longer, would convince me to purge the last meal I had engulfed. But my brain couldn’t trust my body either.  Just at the sight of food would pack on 2-3 pounds. No matter what diet trend or exercise program I tried.  I just got bigger and bigger.  This volatile relationship went on for many years. After so many  years of abusing myself by binging and purging, taking diet pills, not sleeping for days, starving myself, pouring every ounce of my self into work, or beating myself up with negative self talk, how could I trust myself?

During the class, I found that couldn’t trust myself to allow the freedom to move my body the way I wanted it to and trust that the ropes would support me.  What I came to realized, is how trusting I am (or I should say use to be) with other people in regards to my heart and making decisions about my life. Yet I don’t trust myself with any of that.  I then realized this was the key to my procrastination, stalling, indecisions, and the lack of follow through on so many things I want to accomplish. It is not failure that I am afraid of. It’s success! Can I trust myself with success, after all the mistakes I’ve made with finances, jobs, relationships, or whatever else I beat myself up for?

For the past few weeks I have been working on building trust in myself and I have to say this relationship is blossoming.  Here are some of the things I have been working on to build a trusting relationship with myself.

  1. Speaking kindly to myself and being my biggest cheerleader.  I acknowledge when I’ve done something great.  Even if it’s getting through a hard day.  Sometimes just getting dressed, making lunches, and getting out the door is a huge victory.  A pat on the back is well deserved!
  2. Grounding myself through mediation and spending time in nature. Being in nature and standing in it’s beauty is so healing.  I feel that beauty radiating up through my feet and permeates through every pore in my body.  Being in natures makes me feel beautiful. Meditation allows me to stop and be still, and listen to what I need.  Even if it’s taking 5 deep breaths several times throughout the day, makes a difference in my thinking.
  3. Self care. Taking time to address my needs or asking for what I need. Doing things like receiving chiropractic care, acupuncture, massage, floating, or even doing an art project. Whatever it is that makes me feel inspired, creative and loved.
  4. Showing up.  Following through with the commitments I make, allows me to be trustworthy and supportive to myself.  But also being flexible and holding myself accountable to complete the goals that I have set.
  5. Expanding social circles and connecting with others. Creating relationships and connecting with boundaries and respect, creates trust.  It also allows me to see the love that I give and that is reflected back to me.
  6. Saying “No!” As a people pleaser and always wanting to help someone in need, I tend to stretch myself thin. This leaves me exhausted, frustrated and angry at myself for taking on too much.  I say “no” more often now, and don’t feel guilty.
  7. Dancing.  I dance when I’m cooking. I dance when I playing with my toddler. I dance when I’m brushing my teeth. I dance when I’m happy. I dance when I’m sad. I just dance! I allow my body to move freely without restriction and it doesn’t matter who’s is watching.
  8. Regular check-ins.  I check to see how I am feeling, or what is it that I need in those moments I am feeling anxious, sad or out of control.  I practice active listening, identify distorted thinking and do positive reflection when negativity creeps in. Meditation is a great time to do this.
  9. Intuitive Eating.  I listen to my body for what it needs.  I pay attention to my cravings and eat a clean diet of healthy whole foods. This doesn’t mean that I miss out on treats or desserts.  I will make my own with the cleanest ingredient available.  And I eat cacao (chocolate) everyday!
  10. Seeing myself from a different perspective. I think about how I would I treat a friend, or what advice would a give them.  I would never treat or say things that I sometimes say to myself, to a friend or a stranger for that matter. So treating myself as a friend, I am kinder and gentle with myself. Another technique I use when I’m struggling with some type of self-doubt or negative self talk, is envisioning my 6 year old self and comfort the inner child that is hurting.  This encourages me to be more compassionate with myself.

Over the past few months I have been really working on healing the relationship with myself. Now my body and mind have a much better relationship and work together to maintain health.  Over the past several years, the negative chatter has dissolved and I am in a good space mentally. I have discovered myself worth and cherish the spirit that is within this body.   Five years ago I would not have stepped foot in a yoga center. This class was my awakening to success, allowing it to happen and TRUSTING that everything will come together.  I trust that I can let go of the ropes and fly. And if I fall, I know the universe will support me with an even better plan than I had envisioned.

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A Half a Year in Manifestation… more great things to come….

IMG_1022This year is the year of manifestation for me. I have been discovering my own power of being able to manifest the things I want and desire.  Back in January I created a vision board to help me focus and work towards the things I want to accomplish this year. I’m happy to report that most of my vision board has been completed or being actively worked on. I have a new job that I love. I have completed all three levels of Reiki training and now am a Reiki Master. I have improved my spiritual practice and continue to work at it constantly; I practice mediation everyday, and have even obtained my certification in meditation. I am currently working on another certification. I’m attending an extremely intense holistic health coaching and nutrition program, which will take me a year to complete. And the last thing on my vision board to complete is finally coming to fruition.

Last year I began researching and exploring the possibility of become a surrogate. This is something I have been wanting to do for the past 15 years.  On September 18, 2014 I applied to become a surrogate. It was my youngest son’s first birthday. I went through all the paper work application, the interview, background check, psychological exam, medical reviews and after many, many months I was finally matched with a gentleman 2 hours away from where I live.

Today I begin the first physical part of the process by starting birth control pills. I am not looking forward to taking this or the hormone injections I need to do because of the synthetic chemicals and side effects that my body will encounter. But it will only be for a short time and it will be all worth it in the end.

At the end of the month I will travel to Connecticut to see a fertility specialist and have an internal exam. If everything checks out ok, I will begin hormone injections. I have spent the last few months cleansing, praying, meditating, and getting my body ready to undergo this miracle of life, so that I can share my body to help create a family.

belly shotJason and I will be documenting this experience through blogs and vlogging. I am so excited to take this journey, and will go into this experience with no expectation and will allow things to unfold as they are intended too. I look at my beautiful boys and can’t imagine not being able to have them in my life. Not to be able to hold them when they cry, see their sweet little faces when they wake up, not to see them develop and grow into the people they are meant to become, and all the other wonderful and not so wonderful things that come with being a parent. I am honored and humbled that I can provide this for a family or someone that has not been able to conceive a child. And I am looking forward to this beautiful experience.