I finally got this meditation thing

Day 2 we are going to meditate, if you already regularly do, fantastic. If you do it sporadically or not at all, it’s time to get it in to our routine every day.

This took me a bit of practice to get used to doing but once you get it, it starts to get easier, but like exercise when you stop it gets hard to get back in to. Think about your brain as a muscle that needs exercised.

There are loads of great apps, free downloads, youtube video’s to take you through guided meditation. There are also loads of groups on meetup that you can go along to group meditation.

The benefits of meditation are even been taken on by the NHS who have it in their mental health programmes. There are some schools that are introducing it too. You might sometimes see it as Mindfulness, this is a form of meditation.

It is amazing how taking the time to focus on your breathing, getting oxygen in to the body, in to the muscles and organs helps them work efficiently and it lets you clear your head.

I am not going to lie, it took ages for me to be able to sit and stop thinking, but it does happen. I have one of the busiest and noisiest heads (which we probably all think ours is worse than anyone else’s) and like with everything practice does make it easier.

Every time I closed my eyes a thought would jump in to my head of something I needed to do. I had to get a notepad handy so that I could write the stuff down just to calm my brain.

Give it a go, find an app or programme that works for you and take some time out. It can be anything from just a couple of minutes to 60 minute classes. The more you practice it the quicker you will relax and the shorter the time you will need to do it.

I know people that take regular 30 second meditations that just let them reset their brain and get their breathing back under control (when you are stressed you will take really shallow breaths)

Did you do your letter yesterday?

Let me know how you get on with your meditation

Jen x

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We All Need A Holiday

You NEED your holidays and time off…

It doesn’t matter how much you love your job, you need time out to refresh the batteries and come back with new ideas, a new lease of life and focus.

I am really guilty of this, it’s now nearly the end of June and this is me taking my first proper time off since the start of the year!

I can feel it and my body is showing signs of stress too… My eczema has flared up, dark circles under my eyes and I am more forgetful than usual.

I also had some tests recently because my skin flare ups are inconsistent and the results of them coming back, my stomach acid is low which is making me nutrient deficient and more sensitive to foods that I have a low tolerance for…

The most likely cause? Stress!

Perfect timing for me that I am heading off on holiday today.

Bit of sightseeing, bit of lying on the beach doing nothing but listening to good music and reading… Of course there is a music festival or 2 happening that I am going to but the day times will be all about doing not much.

I have been recommended to add in walks in the country, yoga and meditation to my weekly routine which will be added in when I get back to my schedule and it will be in my diary to remind me so it becomes part of the routine.

How are you feeling generally? Are you getting any skin break outs? It could be spots, eczema, psoriasis etc. Are you bloated after eating?

These are all symptoms that could be a sign you need some time out…

If you don’t have anything booked to go away, schedule in some time off, take yourself away for the day, get along to a low intensity, low impact class, download some guided meditation and go exploring the countryside, breathing in the fresh air…

Have a happy stress free day

Jen x

 

 

 

You won’t believe what I did

When you get stuck inside your world and your problems it can be really difficult to see a way out of them. All you can see is the problem and everything that goes with it.

The best way to deal with it is to get out of it. Step away. Go away. Breathe. Take a time out.

Whether it is in work or your personal life, the more you try and sort it out inside the worse it gets and the less productive you can be. You get overwhelmed and panicked then you make bad decisions and sometimes even the stress of it will make you do mental things that are totally out of character. – I have gone out for the day and left my front door open, sent a text message that I really shouldn’t have, then followed that up with yet another message that I shouldn’t have, agreed to do things that I didn’t actually want to do or refused things that really would have been a great help…

Thankfully I haven’t done any really mental things in a while. I am getting better are stepping out, looking at the situation from a birds eye view and trying to make sense of all angles of the problem before it consumes normality.

My top tips for when things feel out of control.

  • Take a break, go for fresh air, make a cup of tea (camomile is always good)
  • Try to look at the situation from an unattached perspective
  • What would you tell a friend to do if they were in this situation?
  • Ask for help from someone objective

Don’t get stuck or let your world overwhelm you.

Breathe….

Jen x

PS If you know anyone who would benefit from my emails or the Warrior Woman Project please send them to www.freedomintraining.co.uk to sign up

 

 

What is it you are stressed about?

Last week we focused a lot on self-love, being kinder to yourself and liking yourself more, how did you get on with that?

This week I want us to look at ways we can reduce stress in our lives which should help with the self-love even more.

The first thing I would like you to do this week is have a think about the things that stress you out. Try not to think about them too much we don’t want to start the week wired, but we need to be aware of the stuff so we can work on reducing the stress or getting rid o it completely.

Today, have a think about the things that get you worked up the most. Make a list of them, number them on a scale of 0 – 10 where 0 is stressful but you enjoy and 10 is so stressful you keep avoiding it, even thinking about it makes you feel sick.

Then we need to look at the 10’s to break them down to work out what exactly is it that makes you feel stressed about the situation. Is there any way you can delegate it? If it’s dealing with a particular person, is there a way that you can deal with them less or find a way to not have to be in contact with them?

Quite often when you break things down to see what it is that stresses you out about it the problem isn’t as big as you originally thought…

One thing that I want you to remember to focus on all week is your breathing.

Notice how you breathe, if it’s shallow and just in to the top of your chest your stress levels are naturally going to be higher (your body doesn’t know that the shallow breathing is just you not taking a breath and releases your stress hormone cortisol).

When you breathe I want you to let your lungs expand as much as possible, let your ribs expand and your belly rise. Then slowly let the breath back out. Counting your breath in for 4 and out for 8 is a good exercise to practice – notice how calm you feel when you are counting your breaths.

Breathe calmly…

Jen x

PS If you know anyone who would benefit from these emails please send them to www.freedomintraining.co.uk to sign up