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How much time did you spend outside today?
According to a recent study by the Environmental Protection Agency (EPA) the average American spends a mere 7% of their life outdoors. Broken down, that’s only only one half of one day per week spent outdoors!
Shocking I know!
Thankfully researchers have found that both mood and self-esteem are improved when spending as little as five minutes moving outdoors (Environ. Sci. Technol. 2010, 44, 10, 3947–3955).
So take the time to consciously reconnect with the natural world we live in. Here are a few practices that can help you start this mindful practice today.
-Do a nature meditation. Finding yourself a comfortable spot by the foot of a tree or basking in warm sunlight, take slow deep breaths as you bring your attention to your surroundings. Be receptive and inviting to all that is happening around you. Become aware that you are a part of this living, breathing ecosystem.
-Walk barefoot outside. Walking without shoes and with awareness can be a profound experience. Let your feet sink into connecting with the earth (whether it's the sand, grass or even the pavement) and pay attention to how it feels in each foot.
-Meditate on the sound of water. Closing your eyes or maintaining a softened gaze connect with your breath and allow your attention to focus on the sound of water. Studies have shown that the presence of water has an even bigger effect on your mental health, so South Floridians take advantage of this one and visit your local beach this weekend!
-Hike with your hands. Similar to walking barefoot, this is another way to incorporate the sense of touch during a mindful walk. Rub your fingers, hands, even your arms over the bark of a nearby tree, the moss on a rock, the earth and/or the sand underneath. Perhaps you are able to gather a fragrant leaf or flower into you hands and inhale the fragrances.
Here at Om'echaye Wellness and Fitness Center we are excited to offer a new Outdoor Vinyasa class (weather permitted) to help you deepen your connectedness with nature as you improve your mental health because part of our goal here is we want you to be able to become the best version of yourself and we believe that together we can achieve great things!
Start 2020 by creating your DREAM BOARD !!
When we start a new year all those new ideas, new resolutions, new plans start to appear and rush in our minds.
Only thinking of the possibility that they might happen, is enough to get excited and fill with joy!
There is only one obstacle which will keep them away from becoming real, ourselves!
If we know clearly what we want to achieve and if we are ready to take action and responsibility for it, please clear the way, we are on full speed!
Here we go 2020, this year dreams will come true!
Let’s get in to details of ‘what is a dream board?’ and ‘how you do it?’ ;
“A dream board is a visualization tool which refers to a board of any sort used to build a collage of words and pictures that represent your goals and dreams.”
Creating a vision board is one of the most valuable visualization tools available to you. Our minds respond strongly to visual stimulation, so by representing your goals with pictures and images, you will actually strengthen and stimulate your emotions.
Dreams, visions or emotions are not solid! We cannot touch them. The only way to make them tangible is to convert them into words or pictures. For that reason, dream board is a representation of where we really want to go or what we really want deep down!
Practice and use of Dream board:
For to change your life it is okay to write down what you want or what you want to improve! But if you put your ideas in a way that will remind you every day what you need to improve in terms of behavioral change you will act more in line with your goals.
You will want it visible so you can remember every day and remind yourself where you are going.
If your brain, see it as the first thing in the morning you will receive the messages subconsciously and if you read them again and again you can evaluate your daily actions accordingly.
How to do it?
Think on your life’s main pillars, such as: carrier, health, relationship, spirituality, food, finances, creativity, home… What would you like to improve? What would you like to attract? What is it that you want to create from scratch?
Be in your happy place. Wherever you are it is important that you are feeling happy, relaxed, creative and connected with yourself.
Find pictures that represents the emotions, experiences and possessions you would like to attract into your life and print them or cut them from magazines.
Include quotes, symbols, affirmations. Choose the ones uplifts you.
Start creating a collage on your board by putting all your images together.
Keep it neat. Create in a way that will bring positivity and clarity in your life.
You can do couple boards for different areas of your life.
Spend some time with boards before going to bed and getting out of the bed. Your subconscious will work on the messages and your mind will be set for the next day missions.
Evaluate after 6 months, see and celebrate your achievements.
You are in the power of attracting anything you want!
Your decisions today will define your tomorrow.
Make every day the best day of 2020!
Congratulations for turning your dreams in to your reality.
You are the best!
Meditation is a tool for rediscovering the body's own inner intelligence. Practiced for thousands of years, it's not about forcing the mind to be quiet: it's about finding the silence that's already there and making it a part of your life.
Silence is the birthplace of happiness, creativity, and infinite possibilities. From this field of pure potentiality, we get our bursts of inspiration, our most intuitive thoughts, and our deepest sense of connection to the Universe. Practicing meditation on a daily basis allows us to weave silence and stillness into our mind and body to create a life of greater compassion and fulfillment. Meditation is a journey to the center of our very being: a journey to emotional freedom: and a journey to the reawakening of our unconditioned self.
The Primordial Sound Meditation is a meditation technique originating in the ancient wisdom of India, Primordial sounds - the basic, most essential sounds of nature - are used to disconnect us from the activity of life. these individually selected sounds, known as mantras are based on the vibration the universe was making at the moment of your birth.
Once our primordial sound mantra has been determined, you will be taught how to use it on a daily basis to reawaken balance, tranquility, and compassion within. Your Chopra Center - certified instructor will help you to integrate this practice into your daily routine.
Primordial Sound Meditation is easily learned in four short sessions over a period of a few days.
In Session One your Chopra Center - certified meditation instructor will introduce you to the basic principles of meditation, it's history and the importance of your mantra.
In Session Two you will receive personal instruction in your Primordial Sound mantra and learn how to use it. You will try meditation for the first time using your Primordial Sound mantra.
In Session Three, you will learn the practical aspects of meditation, share your experience, receive answers to any questions, and meditate with your instructor.
In Session four you will attend a lecture about the higher states of consciousness that can be achieved with regular Primordial Sound Meditation practice. Your instructor will share Deepak Chopra's vision of these higher states.
Primordial Sund Meditation is recommended for anyone who wishes to enjoy deeper peace, greater freedom, and mastery of life.
Get started by calling Om'echaye and get in touch with your Chopra Center Certified instructor.
We know the benefits that meditation has, but what about the combination between mindful meditation and sound healing?
According to The Association of Sound Healing Harmonic Sounds Sound Healing is the application of Healing frequencies to the physical and subtle energy fields around the body. These healing or therapeutic frequencies and sounds are delivered via, live sound therapy sessions, the Voice, vocal Overtone Singing and a variety of sound healing tools such as Tuning forks, Tibetan singing bowls, quartz crystal bowls, monochords as well as those from more Shamanic Sound Healing traditions, such as digeridoo, Native drum, Native flute, rattles and so on.
There are two stages on a Sound Healing Therapy:
The passive way it's when you become more relaxed, slow down your breathing, close your eyes and stay still, this will allow for the active way to begin and therefore you prepare yourself to receive the sounds.
The active way it's the entrance of the sounds, the vibrations coming into your body and creating the pathway back to a balanced state, the subtle body can hold imbalances and traumatic experiences that can lead to physical manifest of discomfort, which is why it is very important to understand that the healing and balance come from not only a physical perspective but also from a holistic experience, meaning the mind, the body and the spirit
What can you treat with Sound Healing:
- Sleep disorders
- Stress management
- Pain management.
Many times we expose ourselves too much to outer stimulus and loud noises, that plus not dedicated ourselves enough time will block us from achiving a state of harmony. Sound has a special way of helping us achieve the source of the inner peace we desire.
Finding a place to balance yourself it's important, look for a peaceful room where you can submerge yourself into the healing sound of different insturments, a voice to guide you through meditation or a chanting. And remember, you can always start your healing journey with us at our Sound Healing and Meditation Classes. Let us be your guide
What we understand for "Mental Health" is more than a diagnosis, It´s the psychological well-being, meaning it will involve the way you feel about yourself and others, your ability to manage your feelings and how you deal with difficulties.
While taking care of your mental health can lead you to seek for professional support it also means taking steps to improve it by yourself. A recent research by the non-profit organization that works to destigmatize and transform mental health by addressing real-life issues that challenge the emotional health of women, men and their families "The Seleni Institute" established 9 Ways You Can Improve Your Mental Health Today:
1. Tell yourself something positive: What we think about ourselves has a powerful effect on how we feel, You can practice this by using words that promote feelings of self-worth and personal power. The best way to start doing this is to have a daily remainder to yourself every day that you´re trying your best.
2. Write down something you´re grateful for: Gratitude has been linked to improve well-being, mental health and happiness. With the regular practice of writing down what you are grateful for you´ll find long term benefits.
3. Focus on one thing (in the moment): Being mindful of the present moment will allow us to let go of the negative of difficult emotions from the past, bring awareness to your daily routine and when your mind wanders, just bring it back to what you are doing.
4. Exercise: Your body releases stress-relieving and mood-boosting endorphins before and after you workout, which is why it is a powerful tool to deal with stress, anxiety and depression.
5. Eat a good meal: You are what you eat, and that will nourishes or damage your body, including your brain. Carbohydrates in moderate amounts will increase serotonin, a chemical that has a calming effect on the body, on the other hand protein foods will increase norepinephrine, dopamine and tyrosine, this will help you to stay alert, and fruits and vegetables are loaded with nutrients that feed every cell of your body.
6. Open up to someone: Being more trusting can increase your emotional well-being because as you get better at finding the positive aspects in other people, you will become better at recognizing your own.
7. Do something for someone else: Being helpful, kind (and valued for what you do) is an amazing way to build you self-esteem, by finding the meaning of helping others you will enrich and expand your life.
8. Take a break: Listen to your body and your heart, step away when you need a break from a stressful situation, if you can´t take a time off the best solution is to do a breathing exercise.
9. Go to bed on time: Sleep deprivation has a tremendous negative effect on your mood, practice good habits when you go to bed each day, use your bed only for sleeping or relaxation activities and try to shut down any screen one hour before sleeping.
Source: The Seleni Institute.