Manifestation miracle
Showing posts with label breath. Show all posts
Showing posts with label breath. Show all posts
3 Unique Ways to Control Anger
The ideal way to manage a bad habit is to become aware of the triggers, whether it is stress or anger and take pre-emptive actions before one has a complete meltdown or one engages in a course of action that has far reaching consequences.
Anger never just springs upon us, it is preceded by irritation and if one is aware of the indicators, which may differ from person to person, the immediate first-aid approach would include walking away from the distressing situation, counting to ten and even drinking a glass of water to calm one's emotions. For some, saying a quick affirmation helps.
But what if one did not have to rely on first-aid measures? What if one could build one's resilience and ability to remain calm in an anger provoking situation?
There are many ways that one can raise one's threshold to anger. Here are 3 unique ways which can be practiced any time and any place to strengthen our inner selves. They focus on calming the mind and nervous system.
Bee Breath
Music has a calming effect on the mind. Listening to soft music, devotional songs, hearing chants and even listening to the sound of your chanting helps to calm the mind.
Raise your resilience to anger by practising this short exercise on a regular basis called the Bhramari Pranayama (Bee Breath). Derived from the name of the black Indian bee called Bhramari, the sound made during exhalation sounds like a bee hum. Pranayama means breathing technique.
This exercise should be done on an empty stomach.
Sit up straight and keep your eyes closed. Place your index fingers on the cartilage of your ears. The cartilage is located between your cheek and ear.
Inhale deeply through both nostrils and then, with the lips closed, gently press the cartilage exhaling slowly through the nose making the sound of a bee humming.
Repeat this process about 5-10 times. You can practice this pranayama 3-4 times a day.
Ensure that you are not putting your finger inside the ear, but on the cartilage. Also, the cartilage is to be pressed gently and released with the finger.
Moon Breath
We all know about taking a deep breath to calm down. Here is another technique where we can use the act of breathing to cool down our body and calm our mind called the Chandra Nadi Pranayama or Moon Breath.
According to the Chakra theories, the left nostril is connected to the Ida Nadi which provides the cooling effect to the body. This exercise is great not only to cool down when we feel anger coming on, but is a great technique to build our resilience to anger. Other benefits include improving sleep and reducing anxiety.
Sit on a chair with both feet on the ground. Keep your back straight and belly completely relaxed. Start by taking a few deep breaths. Close your right nostril with your right hand index finger. Inhale deeply and slowly and exhale deeply through your left nostril. Do this exercise for 1-3 minutes.
You can also try this about 30 minutes before you retire at night to get a good night's sleep.
Candle Gazing Meditation
This meditation, called Trataka is quite easy and better suited for those of us who find it hard to concentrate on a mantra or image as one can hold onto an after image of a bright flame with closed eyes. It aids us in increasing our resilience to stress & anger as well as increases the power of the mind and eyes.
Place the candle at eye level at a distance of one meter in a dark and draught free room. Sit in a meditative posture with crossed legs with an erect spine. Keeping the eyes wide open and without blinking, gaze at the candle flame until the eyes become watery or tired.
When the eyes are tired, gently close them keeping your inner gaze steady, visualize the object and meditate on it. Once the image vanishes, open the eyes and repeat the candle gazing.
Please note that it is important that the eyes should be relaxed and no force should be applied otherwise a headache is possible. With practice, you will learn to ignore the irritation and watering of the eyes and the gaze will become steady making the mind single pointed..
It is advisable to start this process slowly with say, 10 to 15 seconds at a stretch and with 3 repetitions at a sitting. As time progresses, the duration can be gradually increased by 10 seconds per week.
One method of deepening this form of meditation is to visualize that you are breathing in and out the candle light. Feel a sense of purity and clarity infusing your mind and body and eliminating the stress that you have holed up inside yourself. Remaining still and focussing only on the candle flame stills your mind and with single pointed concentration you enter deep relaxing meditation.
At the completion of the candle meditation, close your eyes and lie down for a few minutes to allow yourself to return to normal.
There will always be times in one's life, whether in the workplace or in our personal lives where we may not have much control over a situation. However, we always have control over how we choose to react and respond to a situation. Controlling our anger and staying calm helps to mitigate potential damage to relationships and prevents us from taking hasty actions with consequent long term repercussions. The first step to managing our irritation and reactions starts with building our anger threshold and these 3 techniques help in achieving our goal - anger management.
https://ezinearticles.com/?3-Unique-Ways-to-Control-Anger&id=7634984
Do You Road Rage? Why We Do, and What We Can Do About It (By Allen Wagner)
Living in a city like Los Angeles requires a commute on some form of Freeway (too many to list), a journey through bumper to bumper surface streets, and possibly a walk. All of this is cemented between our daily stressors of work and family.
It's often common for us to leave home upset around time management issues, conflicts with loved ones, or the dread of going to a place of employment. How can this not affect us? Most of us are also aware that there is an unofficial "Rules of the Road" handbook that establishes polite behavior, which is not followed by many. The perfect storm of impolite driving (unsafe, or self-righteous), and an average person's bad day can lead to escalations that are unsafe for all parties. Most of us would call this sudden explosion of anger, Road Rage.
While the actions of others remain out of our control, we can be more mindful of our own state as we enter our cars. When a person makes a physical check of possible obstructions prior to pulling out of a space, they are hyper aware. Their eyes search all mirrors for people, dogs, and other cars as if life depended on it, and in many ways this is true. We can also look inward, within ourselves. Creating an awareness of how you are feeling prior to starting the ignition, can be helpful in creating awareness of where you are at.
Road Rage is related to the tipping point of our agitation. What is your frustration tolerance at that particular time, on that particular day? Some people appear to always be at a high frustration level, but for others, irritation can sneak up more slowly. What are the daily obstacles we still have in front of us? Maybe there is a specific meeting, appointment, or a time we have to pick up our kids. It could be the time of day we depart such as rush hour, or a work related task that still lingers on our mind. Are we late? There is an infinite amount of possible stressors, and personal drama or what we might call personal crisis situations (hey it seems like a crisis to us!), but when paired with inconsiderate drivers things can explode.
If we were to rank our personal wellbeing on a scale of 1-10, with one being Buddha, and 10 being Hulk, most likely we all live in a 3 most of the time. It's once we cross 5 or 6, that we want to become more mindful of Road Rage triggers, and our own body awareness. This is the time we can course correct, prior to further and potentially more dangerous escalation.
Every person has a different anger response. If we begin to track our outbursts, we become more aware of the patterns in our triggers. This is where we can consciously begin to change patterns and replace or alter behaviors. Tracking body symptoms prior to outburst (twitching eye, flushed face, rapid breathing, warm forehead, watery eyes, itchy shoulders or neck, clenching, etc..), can be helpful in establishing patterns, but we need to work on better planning to implement prior to these escalations.
Listening to the radio, taking deep and purposeful breaths, or talking to a good friend or family member can be helpful. Avoiding conflicts while driving is a good rule of thumb as well. When a person is riding at an 8 or 9, it does not take much to be the straw that broke the camel's back. As our mindfulness and self-awareness increase, it's easier to make better choices, and do the things we need to do to be safe.
https://ezinearticles.com/?Do-You-Road-Rage?-Why-We-Do,-and-What-We-Can-Do-About-It&id=8932679
Take a Breath!
Well, don't we always get into certain situations, even very simple ones, in which we lose our temper? Be it not finding the shirt you were planning to wear, or being stuck at a traffic jam or even spilling coke on your jeans - such trivial situations, with such simple solutions, but still some people absolutely lose their temper - not knowing how to deal with it.
It is very crucial to manage your anger. A person who doesn't have control over his anger can never deal with difficult situations in life. They will always believe that the world is "conspiring" against them. One who can't manage their anger in a positive manner needs to learn how to.
Life gives a person many difficult situations, sometimes only to teach us patience which is important in our professional & personal lives.
Why professional life?
Let us take a scenario. You have worked hard for the promotion you really want and you believe you deserve. But, the "not-so-efficient" colleague gets the promotion.
Now, the reasonable approach to deal with this situation would be to work harder and be happy for the colleague.
People who tend to have anger issues may abuse or even resort to physical violence to get the promotion- as they believe they deserved it more.
Why personal life?
We must have once in our life come across such a situation. If you have a younger sibling, all attention, importance and hopes are with the "younger" sibling, as they are usually the 'poor little things' and can't take care of themselves, even when they are adults they are treated the same way. In some cases discriminating between girl and boy. This enrages some people to no end and rightfully so. However instead of screaming and shouting and bringing the whole house down there are other ways to handle the situation.
How to deal with it?
Dealing with the situation positively would be to prove it to everyone that you are also important. Work hard and excel. Not for them, but for yourself too.
But, how do people normally deal with such a situation? They get jealous. They tend to see the negative aspect of the situation and give up.
So, seeing the above scenarios, these are basic things we deal with every day or things we have to deal with in life - it is crucial to deal with your anger.
But, how do we manage our anger?
Here are a few tips one must always follow to manage their anger.
1. Count to 10.
Think you're going to lose it and yell at the world? Count to ten. Relax your mind. Breathe.
2. Take a deep breathe.
Take long breathes and say Om. Repeat this 4-5 times. It relaxes the mind.
3. Meditate.
Meditation is actually a very simple way to gain peace of mind and lessen the anger one feels.
4. Introspect.
Try to think about the situation in a practical manner. Are you over-reacting? Can it be solved? Is it worth it? Analyze the situation instead of getting angry.
5. Go for a walk.
Nothing works better than taking a stroll in the park when you feel you're about to lose it. It makes you forget the situation or analyze it from every angle.
6. Talk it out.
When things have calmed down, take time and discuss what upset you about the situation and instead how it should have been handled.
So, here you go! These are the main things I keep in mind when I lose my temper. So have at it! Learn to live peacefully.
As Lord Buddha has Said, "You will not be punished for your anger, you will be punished by your anger."
https://ezinearticles.com/?Take-a-Breath!&id=9425182
Why Inspiration Is The Breath of Life
The thought that inspiration is the breath of life is not new. In fact, it's embedded in our social consciousness as an artifact that dates back to the root of the word itself. The word holds a tremendous amount of power that has been diluted over time reflecting the transition of human consciousness from oneness to individuation.
When we think of the word(s) inspire/ inspiration, it often means we're looking for something outside of ourselves to give us that push, extra nudge, or spark of an idea that will lead to some sort of accomplishment. Sometimes the words are used in reference to another, as if some behavior you exhibit might be the motivating force for someone else.
This is where things get tricky. There is a tendency for people to want to use the words "(to) motivate" and "(to) inspire" interchangeably. The desired outcome is to change a behavior, either in oneself or in someone else. The critical difference is that motivation is an energy that comes from inside the self. In other words, you can become motivated to do something with the right energetic force, but you cannot motivate someone else because you are standing outside of his or her internal energetic system.
The Root of Inspiration
Inspiration, on the other hand, is all about moving energy in the direction of another being. In fact, the English word inspiration originated from 13th century Old French inspiracion "inhaling, breathing in" and Late Latin inspirare "blow into, breathe upon," as in- "in" + spirare (spirit) "to breathe."
This sense of the word is the underlying concept behind some of the metaphorical phrases we use involving "breath."
- When we are stressed we need a breath of fresh air.
- When we are frustrated, we don't hold/ waste our breath.
- When we are excited, something or someone can take our breath away.
- When you feel pressures, you might feel as though someone is breathing down your neck.
- When you want to make something anew, you breathe new life into it.
- If you want to keep something secret, you don't breath a word.
Inspiration is Spirit Inside
The connection between the word inspiration and the relationship to "breath" as the source of life and flow of energy can be found in several Biblical references as well. For instance, the Hebrew word for inspiration is "nish'mat", pronounced [nesh-aw-maw] and is used several times throughout the Old Testament with the first occurrence appearing in Genesis 2:7.
Hebrew:
waYiytzer y'hwäh élohiyim et-häädäm äfär min-häádãmähwaYiPach B'aPäyw nish'mat chaYiymway'hiy häädäm l'nefesh chaYhäh
English Translation:
And (Yähwé) God formed man [of] the dust of the ground, and breathed into his nostrils the breath of life; and man became a living soul.
Many scholarly interpretations of this verse suggest the significance lies not just in the notion that God is the source of life, which is sustained through breath, but that the energy that comes through breath is the inspiration that gives us both a connection to and understanding of spirit.
The Shift in Meaning
A quick look at the Merriam-Webster dictionary demonstrates how the meaning of the word inspiration has shifted from a divine right (re: the breath of life) to something that is acquired. In fact, the dictionary even notes the sense "to breath into" is an archaic meaning.
The modern interpretation is:
- A divine influence or action on a person believed to qualify him or her to receive and communicate sacred revelation;
- The action or power of moving the intellect or emotions;
- The act of influencing or suggesting opinions.
(Source: https://www.merriam-webster.com/dictionary/inspiration )
This shift in meaning is a reflection of a collective thought system that embraces separation and worthiness. The emphasis is no longer on the life force and spiritual energy of breath. Rather, it focuses on the specialness of receiving divine intervention, which is only available to individuals who have the "quality" to receive it.
An even more common meaning, though, is that of influence (force) on one another.
The Need to Re-Align with the Source of Life
The word inspiration holds the vibrational energy necessary to re-align human consciousness with the source of life and breath is the medium through which it can be attained. Those who have a daily meditation practice know that focusing on breath is the key to self-awareness and accessing the higher self.
Guided breathing is also a powerful tool for calming an anxious mind and bringing the physical body back to a state of homeostasis.
The Brave and Bruised Heart of Forgiveness
Gandhi said, "Whatever you do in life will be insignificant, but it's very important that you do it. Because nobody else will." It's hard to imagine that Gandhi ever felt that his humanitarian efforts were insignificant-yet here he is admitting to it. If Gandhi felt insignificant, then you and I also have a right to. I've always suffered with interminable and acute pangs of inadequacy. I am perplexed by people who don't stop to question the effect they are having on others, or how they are using their precious time. People seem to skate along unperturbed, while I'm vigorously scrutinizing myself, pretty sure I'm not doing enough for humanity. Gandhi also said it's only those who question at the end of their lives whether they have done enough who actually have.
The emotion of empathy keeps me feeling as if I've not given enough. While empathy is a fundamental characteristic of the human personality, I'm keenly aware, as I'm sure you are, that some of us have lots of empathy, while others have far less. Thanks to neurological scans, we now know that some brains are programmed with more empathetic cells than others. On the empathy spectrum, Psychopaths, people with Anti-Social Personality Disorder, and those with Narcissistic Personality Disorder have been shown to have a marked deficit in empathy, which is why they can commit crimes without thinking twice about it. On the other end of the spectrum is the codependent who rushes to put others before themselves, even to their own detriment. There are specialized types of brain cells, or nerve cells, called Mirror Neurons, which specifically allow us to feel compassion and empathy for others. The more Mirror Neurons you have, the more empathetic you are. This is why Autistics typically display low empathy; neurological scans show the Autistic brain suffers from a deficit of Mirror Neurons. The average brain varies in these benevolent neurons; some of us are naturally endowed with the capacity to care, while others have to work harder at developing more of an awareness of others' feelings. The good news is that while compassion varies brain by brain, it can be learned.
Curiously, one way to increase compassion is through meditation, shown to increase empathetic response. The most surprising aspect of this research is that meditation caused people to help another who was suffering-even in the face of a norm not to do so. In fact, meditators who practiced sending loving thoughts to themselves and others reported less depression, more happiness and satisfaction with life, and were in better physical shape, with stronger immune systems. They were also willing to lend a helping hand when others needed it, and less afraid of suffering. Buddhists have a practice called Tonglen (meaning, 'giving and taking'), in which meditators breath in the suffering of another, and send healing on the out-breath. I have practiced Tonglen many times since I discovered this charitable practice, when a loved one was struggling and in need of strength. I sent them alleviation of pain, acceptance, and peace, on the wind of my breath. Whether it worked for them I cannot say; I know I felt immediate relief. Buddhist monks and nuns practice it with regularity, and the Dalai Llama is said to practice Tonglen everyday. When asked if it worked, he responded: "If you want others to be happy, practice compassion. If you want to be happy, practice compassion."
When we feel compassion for others' suffering, we are not unlike the Buddhist Bodhisattvas, deities who have taken a vow to return to earth until all sentient beings are enlightened. My favorite Bodhisattva is the nurturing mother of all Bodhisattvas, Quan Yin. She is known as the Goddess of Compassion. She is always depicted carrying a bottle of salve down-turned on humanity, with which to heal their wounds. She stands upon the lotus flower, the only flower that grows in the mud, a symbol of growth despite adversity, and she rests tranquilly on the back of a dragon, a symbol of magic and power.
Perhaps those of us who care deeply, feeling the sorrow of others, are actually blessed. While we experience a double portion of tears and sorrow, we are also the heartbeat of humanity. Perhaps this is why I experience an existential inadequacy; as long as others are still suffering, I can't be contented. Perhaps I have been practicing compassion unknowingly, as I instinctively breath in pain, and breath out compassion. Perhaps I have practiced Tongen all my life without knowing it. If we could see ourselves for the Bodhisattvas we are, Bodhisattvas in becoming, endowed with the power of compassion, we wouldn't doubt our ability to reach out to others in times of loss and sorrow. Instead, we would trust ourselves as the embodiment of strength and compassion, and cease questioning if what we had to give was enough. For with every breath, we would realize that compassion is breathing through us, and could there be anything more extraordinary?
Rekindle Your Relationship With Mindfulness
Too often in a long-term relationship partners stop the very behaviors that connected them with one another and not because they stop loving each other but because they begin to take the other one for granted. Sensual and gratifying behaviors are lost, such as looking deeply into one another's eyes, mouth to mouth kisses, sexual innuendo, offering your partner focused attention, active listening, random compliments, gifts, etc.
What is it that you have stopped doing? What has your partner stopped doing? What behaviors would you like to rekindle in your relationship?
How can Mindfulness help you rekindle your relationship?
Mindfulness is a practice of awareness in the present moment. Dr. John Gottman, relationship expert and researcher, describes successful long-term unions as a "string of pearls" made up of mindful moments of connection and appreciation. The happiest and healthiest couples do not necessarily spend a lot of time in conversation but they have a myriad of ways of mindfully connecting with one another in the present moment.
Walton and Kathryn were a couple who maintained mindful connection for 60 years despite financial hardship, two jobs, and four children. Their laughter was their prosperity during hard times. Their joy and pleasure in one another was the wealth in poverty. Their love was the antidote to sorrow.
Their daughter, Jan, shared that she thought all parents went to sleep laughing and sharing affection at night because her bedroom shared a common wall with her parents'. Joy and laughter are forms of mindful connection to one another in the present moment.
When Walton was dying, he told a group of us who stopped by the story of how he and Kathryn had a hurried wedding so he could go off to the Second World War and that she was still his sweetheart after 60 years. She sat beside him and beamed. Walton and Kathryn are an inspirational couple who maintained a mindful connection over time. We have all seen such couples but what lessons can we apply to our relationships?
In order to have a relationship as successful as theirs, mindful training is a plus. Mindful training includes practice of focusing on the breath to calm down and experience the present moment, and deliberately sending compassion to self and others.
In order to maintain a healthy relationship, partners should make a habit to manifest affection towards one another. Physical affection boosts testosterone in a woman and oxytocin in a man and increases his bonding with her. Just mindfully thinking about your partner with feelings of loving-kindness can boost the pleasure chemical dopamine and lower stress hormones adrenalin and cortisol. You get a kind of pleasurable chemical shower.
One of the most effective acts is mindfully kissing on the mouth. That is because lips are incredibly sensitive. "Of the 12 or 13 cranial nerves that affect cerebral functions, five are at work when we kiss". (Scientific American). In addition, kissing on the mouth allows for exchange of saliva that can help boost the immune system of both partners. Human beings are wired for connection, so practice mindfully bringing yourself into the present moment to enjoy all the sensations generated by an intimate kiss.
In order to maintain a healthy relationship, partners should make a habit to share affection daily. Physical affection boosts testosterone in a woman and oxytocin in a man and increases his bonding with her. Sex therapist, David Schnarch, recommends a type of mindful intimate connection called "eyes open" sex so couples maintain prescient awareness of one another during the sexual experience.
PRACTICES
Physical affection and sex offer a myriad of opportunities to practice mindfulness with your partner.
As you kiss on the lips, notice how your body feels as you attend to the sensations of the present moment.
Remember what behaviors you had when you first fell in love and mindfully repeat those behaviors.
Mindfully look into your partner's eyes with compassion for his/her struggles.
Find ways to connect mindfully with your partner in the present moment through laughter, mutual memories, walks, and shared affection. This becomes a positive bank account of emotions so, when times are hard, you have these connections.
Initiate sexual contact and use all your senses to experience the moment. Look into your partner's eyes, play special music, savor the touch of skin, smell scented candles or massage oil. Always return to the sensations of the present moment.
It is possible to mindfully cultivate a compassionate awareness of your partner by following these steps:
Sit quietly for five minutes at a time and pay attention to your breathing. Since mindfulness is a practice, it is better to do this for longer. However, short segments can also be helpful.
Feel the breath moving into your heart with kindness and care and repeat: "May I be free of suffering. May I be at peace". Allow yourself to be healed. Continue repeating "May I be healed. May I be free of suffering" with each breath.
Imagine loving kindness with each breath. Continue breathing as you focus on your loving kindness and relating to yourself with tenderness while sending well-being into your mind and body. Repeat for a number of breaths: "May I find my greatest joy. May I heal into my true nature".
Now bring your mind to your partner and imagine that you can send them warmth and kindness. With each breath think, "May you be free of suffering. May you be at peace.". Continue the breathing of connection and this wish for their happiness and wholeness, repeating: "May you be free of suffering. May you know your deepest joy, your greatest peace.". Continue and picture your partner's presence with a wish for their healing and deepest joy.
To rekindle your relationship, mindfully pay attention and treat your partner as you treated him/her in the beginning. Don't take him/her for granted and most important: enjoy moments spent together, living it in the present. This is what mindfulness is about!
http://ezinearticles.com/?Rekindle-Your-Relationship-With-Mindfulness&id=9337350
Take a Breath!
Well, don't we always get into certain situations, even very simple ones, in which we lose our temper? Be it not finding the shirt you were planning to wear, or being stuck at a traffic jam or even spilling coke on your jeans - such trivial situations, with such simple solutions, but still some people absolutely lose their temper - not knowing how to deal with it.
It is very crucial to manage your anger. A person who doesn't have control over his anger can never deal with difficult situations in life. They will always believe that the world is "conspiring" against them. One who can't manage their anger in a positive manner needs to learn how to.
Life gives a person many difficult situations, sometimes only to teach us patience which is important in our professional & personal lives.
Why professional life?
Let us take a scenario. You have worked hard for the promotion you really want and you believe you deserve. But, the "not-so-efficient" colleague gets the promotion.
Now, the reasonable approach to deal with this situation would be to work harder and be happy for the colleague.
People who tend to have anger issues may abuse or even resort to physical violence to get the promotion- as they believe they deserved it more.
Why personal life?
We must have once in our life come across such a situation. If you have a younger sibling, all attention, importance and hopes are with the "younger" sibling, as they are usually the 'poor little things' and can't take care of themselves, even when they are adults they are treated the same way. In some cases discriminating between girl and boy. This enrages some people to no end and rightfully so. However instead of screaming and shouting and bringing the whole house down there are other ways to handle the situation.
How to deal with it?
Dealing with the situation positively would be to prove it to everyone that you are also important. Work hard and excel. Not for them, but for yourself too.
But, how do people normally deal with such a situation? They get jealous. They tend to see the negative aspect of the situation and give up.
So, seeing the above scenarios, these are basic things we deal with every day or things we have to deal with in life - it is crucial to deal with your anger.
But, how do we manage our anger?
Here are a few tips one must always follow to manage their anger.
1. Count to 10.
Think you're going to lose it and yell at the world? Count to ten. Relax your mind. Breathe.
2. Take a deep breathe.
Take long breathes and say Om. Repeat this 4-5 times. It relaxes the mind.
3. Meditate.
Meditation is actually a very simple way to gain peace of mind and lessen the anger one feels.
4. Introspect.
Try to think about the situation in a practical manner. Are you over-reacting? Can it be solved? Is it worth it? Analyze the situation instead of getting angry.
5. Go for a walk.
Nothing works better than taking a stroll in the park when you feel you're about to lose it. It makes you forget the situation or analyze it from every angle.
6. Talk it out.
When things have calmed down, take time and discuss what upset you about the situation and instead how it should have been handled.
So, here you go! These are the main things I keep in mind when I lose my temper. So have at it! Learn to live peacefully.
As Lord Buddha has Said, "You will not be punished for your anger, you will be punished by your anger."
http://ezinearticles.com/?Take-a-Breath!&id=9425182
5 Detoxifying Habits To Start This Winter
Health guru or not, we generally let our healthy routines slip — even in the slightest — during the holiday season. Maybe we eat foods we aren't accustomed to, skip workout days or drink more alcohol than usual.
It's a challenge to stay "on" during this time, but we allow it because of tradition. And our hope is that our love for family and friends will carry us through the holidays, free of guilt and sickness.
Then reality sinks in. We start the New Year feeling sluggish, low energy and unmotivated. We want to so badly get back on track, but it's hard to step out of the hole we've unintentionally created.
So how can we manage guilty-free fun at holiday parties and gatherings while simultaneously handling the harsh reality of repeated exposure to toxins? What are some simple, quick hacks that we can put into practice before, during and after our indulgent moments to cleanse our systems and maintain our vitality?
Here's what I suggest:
1. Hydrate
This one sounds simple, but staying hydrated is very often pushed to the back seat in social situations.
My suggestion is to drink a tall glass of water before heading out the door and again between alcoholic drinks. This prevents dehydration and the ensuing constipation and fatigue. I often bring a water bottle with me to ensure instant access. Even if you store it in your bag and only notice it on the way out, it's a great way to remind yourself to re-hydrate at the end of the night.
2. Breathe
Yes, we all know how to breathe, but how many of us are actually intentional about our breathing?
The practice of bringing your attention to your breath can be very helpful in social and stressful situations. Stop and take a few deep breaths, allowing your mind to clear and body to relax. It's calming, grounding and prior to a meal, it'll help activate your digestion. To help you remember, place a sticky note on your smartphone or set a vibrating alarm on your device.
3. Digest
If you overload your system and can't properly digest the food you eat, your body can't process, absorb or eliminate it effectively. The result: discomfort, gas, bloating, and in some cases, inflammation and low energy. Poor breakdown of food is common in social environments when you're trying to get the food in your mouth quickly so you can get back to chatting.
The quickest fix is simply to chew your food and manage your portions. But in the case that you didn't or if you've over-eaten, you can give your system a boost by taking digestive enzyme supplements.
4. Add fiber
Fiber is the unsung hero of regulating energy and digestion. It'll help you manage spikes in blood sugar by slowing down your digestion and it'll keep your bowels moving regularly. Fiber is found in plant-based foods in their most unprocessed form like nuts, seeds, whole grains, fruits and vegetables.
While at your party, identify some fibrous foods to complement the processed and sugary treats. And before going to bed, have a fiber supplement to make sure you wake up with happy bowels. Soaked chia seeds are my go-to source for fiber, but there are several to choose from.
5. Pay attention to your liver
Alcohol is often the great lubricator of our festive traditions and given the high volume of parties over the holidays, you'll want a strategy to support your liver. Why? It's the ultimate detoxification system and energy regulator in the body and when it's stressed or overloaded, it doesn't work so well. The liver relies on the activity of vitamins and minerals to help it with detoxification but these agents often get depleted during instances of toxic overload.
Besides supporting you over the holidays, these detox hacks can also be applied daily to maintain long term optimal health. If you feel great over the holidays using these hacks, why not include these as part of your new year's wellness plan?
Subscribe to:
Posts (Atom)
