Life is one big adventure
Crafting a Better You: A Holistic Approach to Self-Improvement
In a world that moves at breakneck speed, taking control of your own growth is crucial for experiencing a life that’s both enriching and balanced. This article will guide you through seven foundational practices aimed at enriching your physical, emotional, and mental spheres. In this piece you’ll find smart, interconnected strategies to enhance your daily routine and bring about comprehensive self-improvement.
Energize with Physical Activity
Exercise is more than a route to a well-chiseled physique; it’s a cornerstone of mental and physical health. By maintaining a consistent workout regimen, you not only sculpt your body but you also release endorphins, your brain’s feel-good neurotransmitters. This alleviates stress and enhances mood, laying down the groundwork for improved well-being in other areas of your life.
Nourish Through Mindful Eating
After you’ve put in the effort to energize your body, the next step is fueling it right. A diet rich in essential nutrients is your ally in maintaining sustained energy and optimal mental functioning. Consuming foods that are high in vitamins, fiber, and protein facilitates better digestion, enriching your overall wellness and mental sharpness. This makes it easier to engage in other self-improvement activities on your daily schedule with increased zeal and focus.
Master the Art of Meditation
A well-fed and exercised body paves the way for a tranquil mind. Meditation offers a route to enhanced mental health by promoting mindfulness and alleviating stress. By devoting just a few minutes each day to quiet introspection, you cultivate a mental environment that’s conducive to creativity, problem- solving, and emotional resilience. If you’re ready to get started with meditation, check out our 12-Week Mindfulness Program.
Elevate Your Home Life
Having a fit physique and a serene mindset lays a solid foundation for addressing another vital aspect: your habitat. A chaotic space can muddle your mental clarity. Cleaner Digs is an online resource tailored for enthusiasts of neat homes. Dedicate time to organization and routine maintenance. For bigger endeavors, consult experts to create an ambiance of balance in your living space.
Discover the Benefits of Yoga
Linking the gains from your active lifestyle and meditative practices, yoga serves as a unifying source for overall wellness. This ancient discipline blends physical postures with breathing techniques, enhancing your flexibility and balance while deepening your sense of mindfulness. Practicing yoga can be a transformative experience for both your physical and mental well-being.
Call In Professional Renewal
Your professional life can have a significant impact on your overall happiness and sense of purpose. If your current job doesn’t align with your long-term aspirations, consider a change. Utilize online platforms to create resume maker tools that can aid you in updating your portfolio and resumé, giving you a competitive edge in your career endeavors. The fulfillment that comes from a satisfying job can profoundly impact your mental health, creating a ripple effect that benefits all aspects of your life.
Stay Hydrated for Holistic Wellness
Your journey towards a better life is incomplete without the simplest yet most vital component: water. Adequate hydration is pivotal for everything from digestive health to cognitive function. As you strive to improve various facets of your life, remember that staying hydrated helps you operate at peak capacity.
Applying these seven fundamental practices in a cohesive manner will bring about a transformative improvement in your quality of life. By emphasizing physical fitness, mental clarity, and overall well-being, you set yourself on a path to reach your highest potential. Start incorporating these principles into your daily life today, and experience a profound transformation that leads you to a happier, more balanced existence. In this article, we've offered you the tools to embark on a meaningful journey of holistic self-improvement.
Interested in learning more? Book a FREE 15-Minute Wellness call with Nat!
How To Find The Best Places To Travel Or Relocate To Using Your Astrocartography Map
Astrology is all the rage. Most people know their sun, moon, and rising signs; some people have even had their entire chart read by an astrologer. Almost everyone freaks out when Mercury goes retrograde, and a few people are clued up on the intricacies of their Saturn Return.
So what exactly is Astrocartography?
Astrocartography is the study of how cosmic energies play into specific locations. Here, an astrologer will assess your birth chart data in relation to physical places in the world.
They'll determine which places affect you in the way they do and offer advice on how best to navigate destinations around the world. Armed with this information, you can use insights from your astrocartography chart to plan dream vacations, remote work trips, or permanent moves around the globe.
Already convinced? Book an Astrocartography Reading with Nat now.
What is Astrocartography?
Astrocartography was first made popular by Jim Lewis, a pioneering astrologer and writer. Lewis, with his expertise in astrology and geography, first introduced the concept of mapping astrological influences onto a geographical location.
Depicting the alignment of planetary energies across the globe, Lewis birthed the first-ever astrocartography maps. While locational astrology had been around for some time, Lewis was integral in bringing it to the forefront by connecting mapwork and technology. He developed a map-building system and patented the application in 1981.
Jim Lewis's groundbreaking work fundamentally changed the landscape of astrology forever
What is the Difference Between Astrology and Astrocartography?
Where astrology is the study of how natal planetary placements and transits affect us, astrocartography takes things a step further by transposing this information against a map of the world. Via an astrocartography map, an astrologer will be able to interpret where the planets were based, rising and setting at the time of someone's birth.
A sort of blend of astronomy and geography, astrocartography, also called astrogeography or locational astrology, will reveal which cities and countries will have the most significant impact on an individual based on the planetary influence across the destination.
For example, suppose you traveled to Tokyo and felt extremely confident there. In that case, it may be because you were under a Sun Line. Similarly, suppose you moved to London for a job but found yourself coming up against challenge after challenge. In that case, it may be because you were on an astrocartography Saturn Line.
How Does Astrocartography Work?
The astrocartography or astrogeography chart will map out where the Sun, Moon, and planets were at the time of birth. It maps out whether the luminary (sun or Moon) or planet was rising, setting, at its highest point in the sky (called the culmination) or at its lowest point (called the anti-culmination).
Each planet, luminary, or celestial body has a particular theme, concept, or signature. For example, some are connected to money, others to love and romance, others to careers, and so on.
Understanding your natal chart in relation to astrocartography will help you discover the ideal place or places in the world that are best for you in terms of romance, career, work, and general opportunities. Then, deciding to travel to these places, either for short trips or long-term stays, can be extremely impactful and even life-changing.
You may want to spend more time in places where easy, expansive, or generally pleasant energies are at play. For example, if you're pursuing creative projects, you could choose to travel where this energy is present. Similarly, you may want to limit time spent in locations where energies are difficult or tiresome.
All you need to get your free astrocartography chart is accurate birth information: your birth date, time, and location.
Head to astro.com and enter your birth data into an online astrocartography chart calculator to get your birth chart. Through the chart, you'll see planetary motions across the globe at the time of your birth.
Like a natal chart, understanding each of the intricacies can be challenging, so it's best to book a session with an astrocartography-equipped astrologer.
How to Create a Free Astrocartography Chart
Before intelligent software was available, astrologers would create astrocartography maps by hand. This process would take hours, days even, to painstakingly determine each planet or luminary's different lines juxtaposed on a map.
Thankfully, there's a free astrocartography map calculator readily available to you. All you have to do is head to Astro.com and enter your birth chart data to generate a free astrocartography chart.
The online software will generate an astrocartography map with an explanation, but the information offered is extremely general and doesn't take
1. First, you'll be asked to log in if you're a returning user. If you are a guest user, select the first option. guest user, select the first option.
2. Next, you'll be taken to a screen where you'll be asked to enter personal data. You need to specify accurate birth data, including:
Your date of birth
Time of birth
Place of birth (country and city)
3. The astrocartography map generator will automatically create your chart. At first, you'll see a map of the world covered by criss crossing colorful lines. Each of the astrocartography lines represents the placement of a planet at the time of your birth. In addition, the map includes a key for you to quickly see which planet is represented.
4. There is a drop-down menu at the top of the screen that, when clicked, will reveal each continent. Select the content from the list and click Go!. This will bring up the respective planetary lines for each continent. Here’s an example of North America.
5. Next, you can get even deeper into the chart by selecting a continent and then inspecting the aspects further.
At first glance, an astrocartography map can look confusing and overwhelming. Although it looks like a soup of colorful lines, each marking has meaning.
If you want to really understand what these natal lines mean for you, it's a great idea to book a session with a professional who can interpret your chart for you.
How to Read an Astrocartography Chart
At first glance, an astrocartography map looks like a series of lines running across continents and oceans. Each line is linked to a celestial body—either a luminary (Sun or Moon), planet, or similar object.
Like astrology, each luminary or planet represents something—a particular energy of sorts. These celestial bodies connect with certain qualities such as love, finances, creativity, etc.
Astrocartography takes these energies and assesses where in the world they're at play. It is said that being physically near the line will amplify the naturally occurring energy.
A good way to work proactively with this energy is to figure out what you'd like to call into your life. If you're looking for love, creative inspiration, financial success, etc., first decide what you desire, then find out which planet coincides with the desire, and finally, find where a corresponding planetary line lies. Places on or near a line are said to contain the energy of the connected planet.
Here's a rundown of the planets and luminaries, as well as what the astrocartography lines mean:
The Luminaries:
The Sun Line: The Sun is representative of your personality, identity, and ego. Going to places where the Sun Line is active can help you find your purpose, increase your confidence, align with your best self, and generally live your best life. Locations, where the astrocartography Sun Line runs, could be places where things feel effortless, where you come alive, and where you'll have a natural sense of comfort and confidence in yourself and your surroundings.
The Moon Line: Astrologically, the Moon represents your emotions, your instincts, your intuitive nature, and feminine energy. It also relates to things operating on a subconscious level. In astrocartography, the Moon line will indicate places that may draw out these qualities within you. Traveling to a Moon Line location may make you feel more sensitive, more emotional, more in touch with your emotions, and possibly feel more nurturing or even vulnerable.
The Planetary Lines:
The Mercury Line: Mercury is the planet of intellect, communication, thinking, and mental abilities. When you travel to places that fall within a Mercury line, you may find your communication abilities are heightened. These are good locations to consider if you want to work on a project, pursue a new intellectual venture, write a book, or are called to feel expressive and communicate.
The Venus Line: Venus rules love, so traveling to a destination under an astrocartography Venus line can help you find love, romance, or partnership. Venus is also concerned with the arts, beauty, and all things aesthetically pleasing. Energies operating under astrocartography Venus lines may also bring you experiences of pleasure, sensuality, or beauty such as delicious food experiences, exposure to the arts, and cultural activities or luxury.
The Mars Line: Mars is the action planet. It is the natural warrior within us and comes along with intense and passionate energy. Places that fall under an astrocartography Mars line could bring about experiences flavored with this energy. They could be exciting, thrilling, or adrenaline-filled, or they could be combative, intense, or even aggressive. This energy isn't for everyone.
The Jupiter Line: The planet of blessings, luck, and abundance, wherever Jupiter is active, signals that fortune may be on your side. Traveling to a different location that fall within an astrocartography Jupiter line will generally be a great experience as the energy of Jupiter almost always feels good, effortless, and fun. You could experience expansion, success, and just all-around good vibes.
The Saturn Line: Saturn is a challenging planet, and so heading to a different place within a Saturn line can be tough. Saturn governs time, karma, structure, and lessons, and often, its energy can feel restrictive and difficult because it is so rule-focused. Living under a Saturn line could bring out this energy further, bringing about challenge after challenge. The energy of Saturn forces you to grow up and evolve, whether you like it or not, through discipline and structure.
The Uranus Line: Uranus has particularly interesting energy. It can bring about change, often quite radical and unexpected change. The energy also has a rebellious feel to it, where systems, traditions, and rules are opposed. Long-term travel to a destination that falls in a Uranus line can bring about change in your life, but it's great for a short-term trip or vacation. Sometimes, this energy can be too chaotic, leaving you feeling scattered and confused.
The Neptune Line: The deeply spiritual and intuitive planet of Neptune is related to dreams, the subconscious, and imagination. Astrologically, the energy can feel dream-like, mystical, or even magical, but it can also obscure things, feeling like information is hidden, like the full side of the story isn't available, or like reality is distorted. Neptune is known to be the planet of delusions, so sometimes what you think is real may be inaccurate. Living on an astrocartography Neptune line can be extremely challenging for some and can lead to a distorted sense of self or reality. However, Neptune is also a very spiritual sign. Others may thrive in locations where this planetary energy is heightened as their connection to other realms or their intuition is heightened.
The Pluto Line: Pluto is the planet of death, rebirth, transformation, and destruction. Energies in places that fall under a Pluto Line can be extremely difficult to handle, where deep personal issues that are typically hidden from plain sight seem to come to the surface. While tough to handle at the time, this could be beneficial as the healing will lead to lasting growth and development.
The Chiron Line: Not a planet or luminary, Ciron is a comet. Astrologically, Chiron is concerned with deep healing. Heading different parts in the world where Chiron is active could help you bring about healing both for yourself and others.
The Nodes:
Also, not planets, the North and South Nodes refer to the nodes of the Moon in relation to the Earth's orbit.
The North Node represents destiny, fate, and the work you've incarnated to do, while the South Node hints at karma, past lives, and the lessons you've already learned.
Astrologically, both nodes will fall into specific zodiac signs, which can give indications as to what these past lessons and current expectations can be. From an astrocartography perspective, we will be working with the north node on your map.
The Four Cardinal Points:
As well as planets and luminaries, there are four angles or cardinal points that should be taken into consideration. These cardinal points, the Midheaven (MC), Lower Midheaven (IC), Point of Ascendant (AC), and Point of Descent (DC), are also present in your natal chart.
Midheaven (MC): This has some of the strongest energy to influence you socially and within your career.
Imuni Coeli (IC): Related to the fourth house and impacts things like home, family, and communities, the IC is concerned with your sense of belonging.
Ascendant (AC or AS): Like the rising sign or Ascendant in your natal chart, the ascendant in your astrocartography chart represents the first impression you make or how you present yourself to the world.
Descendant (DC or DS): Associated with the seventh house, the house of partnerships, the Descendant can relate to one-on-one relationships and represents what you attract and experience with others.
Within the astrocartography map, you'll see four Sun Lines, four Moon Lines, four Jupiter Lines, and so on. Each planet links with each of the cardinal points to give even more depth to the astrocartography map reading.
For example, traveling to a place that has a Jupiter IC line can bring more blessings into your home or family life. Traveling along a Jupiter MC line can bring big expansion and abundance to your career.
Interested in going deeper? Check out the Astro eBook & accompanying Workbook!
Deciding Where to Go Based on Your Astrocartography Chart
Astrocartography is a fascinating art and study that can be highly beneficial. It's a widely practical tool that can be used throughout life.
You should have your astrocartography chat read if you are:
Planning to relocate. If you are considering moving somewhere else in the world, having a firm understanding of your chart can help you make this decision. If you have a choice of where to move, assessing your astrocartography chart could give you a great idea of places in the world that'll work best for your natural energy. For example, places where Jupiter is active could present great opportunities for growth, excitement, and abundance. If you are relocating to a specific location and don't have a say in where you go, such as landing a job with a new company in a set area, having an astrocartography reading done will give you insight into whether there are particular energies at play in this location, and if so, how best to work with them. Permanently relocating is a big step and decision, so definitely get a relocation astrology reading!
Planning a vacation. Short trips are always a good idea, but why not plan a trip around a planetary line? This can bring you even more excitement, spontaneity, and fun.
A digital nomad. As a digital nomad, you're pretty much constantly on the go and are always looking for a new place to work remotely in. Planning nomadic stints in places around IC lines could be great for work and business success, while planning to travel around Mercury lines are awesome if you're working in marketing or communications roles.
Planning a destination wedding. Got big plans for your special day? Make sure you check out the energy at play in the destination of choice and find out how best to work with it.
Feeling stuck. Sometimes, life can feel a bit low. If you're currently feeling stuck or are in a rut, astrocartography could be a great way to bring a bit more joy and forward motion into your life. Tap into energies from places around the world where you have a strong Jupiter or Sun signature, and start incorporating the places' energy into your day-to-day life (more on this below).
Using astrocartography is a great way to be really intentional about your travel plans. If you're struggling with how to read your astrocartography map, book a reading and start planning trips based on unique, energetic, astrological signatures.
How to Make Use of a Place's Energy Without Traveling to it
If you can't travel to a promising location, you can still tap into its energy in other ways.
Familiarizing yourself with the culture of the place is a great way to start. Consider eating food from that destination, learning the language, listening to music from the area, buying books written by authors from there, or watching movies from the destination.
You could also consider applying for a remote job at a company based in the area, or you could befriend someone from the destination. Either way will bring the energy of the place to you without having to actually visit it.
Book Your Astrocartography Chart Reading
Location astrology is a great tool for guiding your short—or long-term travel plans. It can give you a fresh perspective on places to visit or add to your bucket list.
Having your chart read can also give you insight when making big decisions about your career, your love life, or your relationships.
Knowing which astrocartography lines are active in the city you're currently in or are planning to move or travel to can give you an idea of the forces at play and how best to work with them. If you're a digital nomad, planning your trips to find places that best align with you is a no-brainer.
If you are wondering how to read your astrocartography chart, it is recommended that you work with an astrologer who can read an astrocartography map. This will give you deeper insights into your life and the places you should consider traveling to. An astrologer will also help you develop a game plan for incorporating the correct energy into your life.
Book an astrocartography chart reading online with Nat. She'll assess your chart and help you decide the best place to go next.
Astrocartography chart readings are currently on a donation, pay-what-you-can basis.Book your online reading here!
Yoga: A Life Changing Journey
Yoga is more than a practice, it’s a life-changing journey. Like life, the practice of yoga is not in a straight line. There are many twists, turns, emotions, & lessons that will present themselves as you embark on the yogic path.
You may experience joy & love wash over you in the middle of your flow as you {re} discover the meaning of ‘pure bliss’.
Or you may feel a deep sense of sadness, an emotional release, in the silence of Savasana. Surpressed emotions bubble to surface as you learn the art of surrender & letting go.
Through Yoga, you understand why the power of breath is important, not only to keep you alive but to aid in healing, both physically & mentally.
Yoga re-wires the nervous system. The stresses that once controlled you begin to loosen their grip. You realize only *you* have control over your life, and you’re powerful beyond belief.
Sometimes Yoga can feel hard & uncomfortable. These moments teach you resilience & perseverance, both on and off the mat. Your learn how to face discomfort, rather than instantly turn away from it.
Living in a society where we’re told to ‘stuff down’ our emotions, Yoga guides you towards vulnerability & speaking your truth.
The art of Yoga teaches you stillness. The term ‘inner awareness’ begins to make sense as you explore the depths of your subconscious.
You learn how to understand your body. Compassion & self-love begins to fill the spaces that might have once been clouded with self-discontentment, judgement & shame.
Through each asana you energetically ground as you spiritually awaken. This feeling is something that cannot be explained.
Yoga cracks your heart open to experience gratitude at its fullest - and gratitude for how far you’ve come.
It invites you to embody a state of flow, for the only thing constant in life is Change.
Each time to you step onto your mat, it represents a new beginning. A new awakening. A new opportunity to transform.
It’s difficult to put into words the affect that Yoga has had on my life over the last 12 years. And it’s an honor to have the opportunity to share this practice with others.
I AM a forever student as I mold, change and grow into new versions of {my} Self.
HAPPY INTERNATIONAL DAY OF YOGA 🧘🏼♀️!
Interested in learning more about Yoga or Meditation? Schedule at free 15-minute wellness call with Nat!
#internationaldayofyoga
4 Ways to Sleep Better and to Keep Your Mental Health in Check
Sleep disorders like insomnia are often a sign of depression, anxiety, ADHD, or a number of other mental disorders. Conversely, sleep deprivation has been known to amplify mental illnesses.
A healthy amount of sleep is necessary in order to remain healthy -- not just physically, but mentally, as well. And while this is easier said than done, it’s a challenge that can be surmounted by taking stock and making a few lifestyle tweaks to give yourself exactly what your mind and body need for optimum sleep.
Here are some tips from The Now With Nat to get your sleep schedule back on track.
Check your sleep/wake cycle
Here’s a fact: your sleepiness and wakefulness are governed by the circadian rhythm, which is essentially your body’s internal clock. Understanding and keeping this complex timekeeper balanced is the very key to sleeping better and, subsequently, staying healthy holistically. Fundamentally, this entails keeping to a consistent sleep/wake schedule daily. This also means resisting the temptation of late nights and sleeping in during the weekends, as well as long naps.
Check your sleep environment
Another thing that also plays a huge role in ensuring that you get quality sleep is your sleep environment. Experts agree that the perfect environment should be “cool, quiet, and dark” -- that is to say, free from light sources and sound that could wake you up and in a comfortable temperature that remains consistent throughout the night.
Your sleep surface is also an extremely important consideration, which makes a good mattress a real necessity. Some mattresses are better than others, though, and most people don’t know what to look for when buying one. However, memory foam mattresses are almost always a safe bet. These come in varying degrees of firmness, ranging from soft to firm. They can also be foam only or hybrid, flippable, or single-sided. It’s a good idea to take your needs, based on sleep style and firmness, into account when shopping for one.
Likewise, it’s also possible that your mattress could be harboring germs or allergens that are making sleep difficult. As this is a common but often overlooked problem, it’s a good idea to check Angi for a professional who cleans furnitureand browse the ratings and reviews to find someone who can put you one big step closer to a good night’s sleep.
Check what you consume
What you regularly consume in terms of food and drink has a legitimate effect on how well you sleep and, by extension, your mental health. At the most basic level, this means forgoing caffeine, sugar, and other heavy food that may induce heartburn and wakefulness at night. However, it’s also interesting to note that there are certain items that actually promote better sleep, such as complex carbs and dairy. Some fruits and nuts also contain the sleep hormone melatonin, as well as antioxidants, which all have positive effects on sleep.
Check your routine
Finally, your routine has a huge bearing on both how well you sleep and maintain your mental health. So consider your bedtime routine. If you’ve ever tried sleeping with anxiety and an overactive mind, you’ll know that it can be downright frustrating and all sorts of exhausting. But by incorporating calming activities to your nightly routine, you have the opportunity to go easy on stimulation, wind down, and ultimately, relax. Putting down your electronic devices a good hour or two before bedtime also helps, as does a relaxing stretch or meditation practice.
Another great strategy is to streamline your work routine so that you can identify areas where you might be spinning your wheels and inadvertently increasing your own anxiety. To help, ZenBusiness suggests keeping a work diary. This has the added benefit of reducing stress because instead of trying to remember every single thing you have to do the next day, you can simply refer back to your own notes. This also highlights your successes while allowing you to learn constructively from anything that might not have worked out as well as you intended.
Getting good sleep and maintaining your mental health are both challenging tasks that unfortunately can’t be swept under a rug. Fortunately, they’re not mutually exclusive, so you can hit two birds with one stone simply by making these strategic adjustments to your life.
At The Now With Nat, I work with companies who care for their employees’ well-being. I set up virtual Wellness Coaching, Yoga, and Meditation that, over time, will decrease stress, increase productivity and lead to workplace excellence. Contact me today!
Self-Care, Mental Health, and Habits for Happiness
Self-care is not selfish — it’s actually an essential part of supporting your physical and mental health. While the term “self-care” may conjure up images of skincare appointments, bath bombs, and smoothie bowls, the breadth of self-care is so much more. Self-care encompasses a lot of basic but overlooked practices such as getting enough sleep, taking time to alleviate stress, and saying “no” to things you don’t want to do.
One of the best things you can do to jumpstart your self-care plan is to work with a wellness specialist like Natalie, founder of The Now With Nat. She offers services like mentorship and even corporate yoga to help you get in tune with your inner self and set the foundation for a mindset shift that will put you on a path to inner peace.
In addition to contacting Natalie for your 15-minute Connection Call, if you want to be more proactive about caring for your own mental health, try incorporating the following healthy habits into your day for a happier life.
Diet and Mental Health
It’s no secret that there’s a direct connection between the food you put into your body and the state of your mental health. Your diet affects the presence of healthy bacteria in your gut, and the more friendly microbes that thrive, the better you’ll feel. Specifically, L. helveticus, B. longum, and Lactobacillus are the microbes that act as mood boosters. It’s a good idea to become acquainted with these little guys, as well as other friendly microbes, so that you learn why they’re so important. If you’re not getting enough friendly bacteria for your gut, now’s the time to make changes to your diet—which could mean taking a supplement, adding in gut-friendly foods, and/or eliminating foods that harm your gut.
The problem with sticking to a healthy diet, of course, is finding the time to spend in the kitchen while juggling the rest of your daily responsibilities. While you can use expensive meal prep services to help keep you on a healthy track, something as simple as an electric pressure cooker can make sticking to a diet much easier.
Look to Natural Supplements
For many people, taking natural supplements is a great way to boost mental health, and there are a variety of options worth considering. Adaptogenic herbs are common supplements used to help with stress reduction. Some of the most popular herbs are rhodiola, ashwagandha and maca, to name a few, and you can find these supplements online. Another option gaining in popularity is CBD, which continues to show benefits for everything from stress reduction to help with anxiety, depression, inflammation and even epilepsy. Because CBD isn’t regulated, it’s important to choose brands that have been vetted for quality. Do your research to see what’s on the market when looking at oils, juices or edible options, and always talk to your doctor before taking anything.
Practice Mindfulness Meditation
It may surprise you that one of the best things you can do for your mental health is nothing at all. Well, that’s a bit misleading. Mindfulness meditation isn’t really nothing. In fact, a lot of people find that it takes a lot of work to get into their practice. However, the work is worth it. Meditation trains your brain to stay present in the moment. By sitting down and paying attention to where you are without distractions, you learn to accept and dismiss noisy thoughts and difficult emotions that otherwise distract you. When you do this regularly, the brain trains itself to do this even when you’re not meditating, which makes it easier to be mindful in your day-to-day life. Meditating also gives you the opportunity to set intentions and manifest positive energy, which helps you create the joyful life you desire.
Give Back to Others
One of the best ways to practice self-care is by being selfless and giving back to others. While donations are great, “giving” doesn’t necessarily mean handing over money. Volunteering and donating your time are far more effective way to cultivate happiness. Being a giving person and helping others activates the reward center of the brain, which makes you feel good. What’s more, it boosts your self-esteem and improves your relationships. Having a charitable mindset increases optimism and makes you feel empowered. Furthermore, giving back to others spurs people to pay it forward, which makes the world a happier and better place.
Ease Your Financial Stress
Last but not least, one way you can help ease the stress in your life is to get your finances under control. This can involve doing something along the lines of paying down your debt or learning about the ways you can safely refinance your mortgage, though each person’s financial situation is obviously different. If necessary, work with a financial advisor and come up with a budget that will help lessen the stress you feel in this area of your life.
If you want to improve your mental health and cultivate more joy in your life, start with self-care. While some of the best self-care practices are pretty basic, it’s also important to go a bit beyond with healthy habits that make you feel happier. A few simple changes can go a long way toward feeling like your best self.
Article written by guest writer: Brad Krause (Self Caring Info)
SCHEDULE A FREE WELLNESS CALLL WITH NAT!
“For everyone, well-being is a journey. The secret is committing to that journey & taking those first steps with hope and belief in yourself.” - Deepak Chopra
Controlling Emotional Eating through Mindfulness
One thing that we all have in common here on Earth is that we eat. We literally need food to survive. In fact, for the majority of us, our days are planned around food. Food brings us together, socially, romantically, even spiritually. Food unites our families and strengthens friendships. Business deals are often made over lunches and dinners. Milestones, holidays, and birthdays are (normally) celebrated with food. With food comes great joy. Food can heal the body, reverse signs of aging, improve digestion, and lower cholesterol. We can reach optimal health through food. However, this is a two way street. If food is misused (and I am speaking behalf of the people that have the privilege to buy food and frequent restaurants), or we reach towards large quantities of food with little nutritional value, food can become a drug — a drug that has massive, often negative, control over our lives.
Let me explain.
In western society, people are running on stress. Fear of the future, stress from work, pressure to take care of the family, health issues, financial worries, trying to live in this “new normal”, the list goes on. We thrive off of being busy and tend to find familiarity in stress. Negative feelings become a void, leaving us with a sensation of “emptiness” or “not being in control”. In effort to reverse these feelings, escape from the pain, or gain control, we reach for food. I, myself, have spent time in this not-so-fun place.
Emotional eating is when we use food, usually junk food in unhealthy amounts, in response to our emotional needs. About 75% of overeating is caused by our emotions.
Signs of Emotional Eating:
Eating more when you feel stressed
Eating when you’re not hungry or already full
Eating to soothe yourselves
Rewarding yourself with food
Eating until you’re stuffed
Eating to feel safe
Feeling powerless or out of control around food
Please know you’re not alone, and almost everyone has experienced emotional eating at some point in their lives. But also know that suppressed emotions cannot be filled with food — or the debilitating, consuming cycle of guilt, shame, and self-hatred that washes over after a binge will continue.
Emotional eating can show up in many forms. As humans we are all unique, and therefore express our feelings in different ways. EE can show up from sadness, anger, loss, social anxiety, trauma, money fears, lack of self-worth, body shaming, and/or trying to take “control” of our lives (to name a few). When I used food to cope in the past, I was mentally not in a healthy place. These sensations surfaced after a tough job when I was 23, which left me feeling anxious, “powerless”, and on-edge. Over the years, I had to re-learn how to have a healthy relationship with myself — mind, body, and soul. Not thinking I would ever fully heal, I started to notice results when I began using mindfulness practices and techniques to improve my life. I realized it was not about the food. It boiled down to my lack of control I had over my own emotional well-being. I can now thankfully say I have fully healed.
In order to change the patterns and kick emotional eating to the curb, I listed 10 Steps to help you on your own inner healing journey.
Recognize the difference between Emotional Hunger and Physical Hunger. Sometimes this difference can be tricky, but here are a few tips. EH comes on suddenly, while PH is more gradual. EH craves specific unhealthy foods for an instant rush. EH also leads to mindless eating - eating a whole pint of ice cream or an entire bag of chips. EH is not satisfied when full, and leads to feelings of guilt after eating.
Identify emotional triggers. Stress, “stuffing down” emotions, boredom, feeling of emptiness or unworthiness, social influences, depression, etc.
Journaling to log when you are feeling the urge to reach for the box of cookies, and look at the thought pattern that is triggering the binge eating emotion.
Call a trusted friend or family member when the urge arises.
Make emergency packs — proportion healthy snacks into a small bag or container.
Inner child healing — most of the time our eating habits relate back to a trauma or situation as a young kid or teen.
Ten deep breaths, slowly.
Yoga and/or Meditation, first thing in the morning. Research shows that Yoga helps reduce unhealthy emotional eating. Through Yoga and Meditation, you align the mind, body, soul, training the mind to focus and be more present. The higher part of the brain (prefrontal cortex) becomes more engaged, decreasing impulsive decisions made by the lower part of the brain.
Mantras and the power of ‘I AM’ - I recommend the book “You Can Heal Your Life” by, Louise Hay.
No More Body-Shaming — making it a point to stop reading magazines, scrolling social media accounts, and/or following people that promote unhealthy body images or unrealistic expectations on how to “look”.
Do you struggle with Emotional Eating? Feel free to reach out, or schedule a Free 20 Min Wellness Call with Nat. Please know you’re not alone. You CAN and WILL heal.
4 CARD ANGEL SPREAD: Coronavirus
In my most recent Instagram post I talked about Fear. With the mass spread of the virus, and the never-ending news coverage, it has left the majority of us in a mass panic – constantly scrolling our smart phones for the latest up to date news, glued to our TV’s 24/7 (Kudos to those who have been able to stray away!), and/or ridding the stores of all the toilet paper in sight.
Fear washes over us in waves and can cause panic, illness, and extreme anxiety. During a time when we are dealing with a virus, it is more important now than ever to place our energy into something that is POSITIVE. Not only will this reduce our anxiousness, but improve our overall health. When we focus on the negative, we have a higher change for illness or dis-ease within our bodies. And when we have the capacity to stay more in alignment, focusing on health + wellness, we drastically increase our chances of staying healthy.
The Coronavirus seems almost impossible NOT to react to. Therefore, I pulled a little 4 card guidance spread to help ease some of the fear + anxiousness behind this frenzy we are currently dealing with.
I would also like to note: I completely understand how difficult this situation is for everyone all over the world – especially those who have lost loved ones, who are working endlessly day + night in the hospitals, those who have had to cancel holidays/vacations (many not refunded), and for those stuck inside their homes in quarantine, praying this nightmare will end soon.
I hope that this mini spread gives you the tiniest amount of hope that there is light at the end of the tunnel. Using four cards (plus a bonus) to assess the energy of the situation in this moment in time, please see my interpretation below.
1 – THEME OF THE SITUATION
2 – WHAT WILL HELP YOU MOVE FORWARD
3 – GUIDANCE TO HELP YOU MOVE FORWARD
4 – POSSIBLE OUTCOME
**Please take ONLY what resonates with you and discard the rest. I have chosen to give this reading since many are thinking about the virus**
1. PATIENCE: this card represents learning, studying and essentially being a student. Is there a new project that you’ve been wanting to work on and now have time? Start! Have you been curious about mindfulness + meditation? Well, now is the time to read and learn new techniques. Is there a skill you’ve been wanting to learn that can benefit your work or business? Now is your opportunity to pick up that skill.
We now must remain calm + practice patience. Some of us might not be able to leave the house, and the majority of us are extremely limited on activities. This is a time for inner stillness. The Patience card is saying: what you practice NOW will greatly benefit you in the future. The card is also orange which represents the 2nd Sacral Chakra or Svadhisthana. The second chakra represents pleasures, enjoyment, relationships, creativity, sensuality – it’s the connection to your body. Utilize your time to connect back to yourself through creativity + learning something that interests you. Ask your higher self – “what do I TRULY desire in this lifetime?”
2. GABRIELLE: this card represents communication + the arts, connecting back to your feminine energy. Gabrielle assists with expressing your emotions through communication, or, similar to the first card, tapping into your creativity during this phase in our lives. Have you been wanting to write a book? Perhaps paint? Start a business? This is the time.
Gabrielle also nurtures self-confidence. Know that you ARE worthy – you have every right to speak your truth. The color of purple represents spirituality - which is heightened when we get our creative juices flowing.
3. FRANCESCA: this card is interesting. What will help you move forward now is POSTIVE visualization. Getting clear on what you really desire in this lifetime – and being honest with yourself on what you really want. Are you happy? Or are you “stuck” in a job you really do not like, that does not serve you? The image of this card is the angel painting – which relates back to the first two cards – using CREATIVITY as an outlet. Painting, writing, sewing – what does creativity mean to you? This will greatly guide you, especially during social isolation + quarantine.
Francesca also represents knowing you DESERVE to be happy. You can make changes to any situation but a negative mindset will block your process. This card is also feminine and stems back to inner emotions. If we react in fear to the virus, then we cultivate + draw in more fear. Francesca helps you push fear aside while getting clear of the outcome you desire.
The Francesca card is blue in color which represents your throat chakra. Speaking in a fear based manner about the virus has damaging effects. However, speaking your highest truth of LOVE – whether about overcoming the virus or just another situation in your life – will usher in positive energy to assist you.
4. CHANTALL: this is a great card, for it is all about love. The outcome is LOVE – with yourself, your family, your friends, your partner, and others. Cultivating LOVE. Following the guidance of the three cards before, you will cultivate more self-love and raise your vibration to positivity affect your relationships. The pink color represents the heart chakra. It symbolizes letting go, being open, optimistic and playful, all while opening your heart to giving and receiving love. We are at a crucial point that many need to ask for help (or maybe you feel you need to ask for help) which is teaching us vulnerability. We, as a whole, are all vulnerable during this challenging time.
Since we are on lock down or have very little communication with others besides family or a partner, this card represents reigniting your relationships - or reigniting the passion within yourself to soon be ready for love to come forward.
A Card that flew out: MERLINA
I wanted to share this card because it flew out while I was shuffling, and I greatly feel the message is important. Merlina represents the world and all living creatures. We (everyone in the universe) are indecisive and completely confused because some of the information we are reading is not accurate or false. This card (and referring to card #1) is going back to PATIENCE. Keep researching what is really going on, and seek credible expert advice. If you are questioning a move, a trip, or simply “what to do now”, PAUSE and use your meditation + mindfulness techniques before making any rash decisions.
Also, when it is time to make a decision, notice how your body feels. Be aware of your feelings – does your jaw tighten? Do you have a nauseous feeling? Or does your body feel light and breezy – or is there a warm, fuzzy feeling in your heart center? If you are still having trouble, call a trusted friend or seek expert advice before moving forward.
Please note that the The Universe is ALWAYS speaking to you. Keep attuned to yourself + practice methods that feel good to you. Don’t get engulfed in the negative emotions of others or the fear-based media. With love and gratitude, stay safe <3
**For more personal guidance readings, please visit HERE for more information**
DOES MEDITATION WORK?
Meditation. A word that seems quite scary to most. A word that can make one feel uneasy, resistant, or even anxious.
Taking time to sit in silence? Quieting the mind? What does that even mean? As westerners, it is a concept that goes against everything we are taught. Since we are young, the majority of us are programmed to constantly work hard, that if we stop for one second, we are holding ourselves back from succeeding or reaching our goals.
While it is important to strive every day towards what we want to achieve, we must do so with a quiet mind. When we become still and go within, this is where we can accomplish anything we set our mind to. We break all of the barriers that might be holding us back - we diminish our limiting beliefs. We ease stress and our anxiety while enhancing our creativity.
Through meditation we unlock our potential to create an outcome we ultimately desire. We change our lives.
I can attest for this firsthand. When I was young, I was very competitive. I started competing in dance when I was eight, and by the time I was 11 I was a competitive gymnast. I was always go, go, go, and strived to always win. However, this completely changed for me one night in 1998, when I was around 11 years old. At this time I had joined a diving team and fell in love with the sport (I later ended all other sports to focus solely on diving). During this particular evening, my diving coach had us watch an old video about using visualization to succeed in sports. This was a complete game changer in my life (no pun intended!). The tape taught me how to tap into the power of visualization to achieve what I wanted, and how to create an outcome I desired – basically I learned the buzzword we hear everywhere today, Manifestation.
The video taught me how to go within and to always focus on the positive (never the negative) outcome when diving. I learned how to replay each dive in my mind over and over again, performing it perfectly. The video provided me with tools on how to not let my external environment affect me in any way, always knowing I had the power to be successful, no matter what anyone else tells me.
And you know what’s crazy? It worked.
From that moment on I trained my mind before each dive, taking time to visualize how I would perform. I started to see success with this technique and used the method in other aspects of my life.
When my visualization meditation was on, so was my diving. When I was mentally off, I did not perform well. I noticed a pattern and began to realize how powerful this new tool was. The funny thing – I did not even realize this was meditation. In fact, this was way before Yoga was even popular in the US.
Flash forward to 2012
…the year I discovered what we call “mindfulness” today. This was another pivotal time in my life. I began to read about the power of the mind and meditation, started practicing yoga religiously, and took an interest in studying metaphysics and the science behind shifting our subconscious.
During this spiritual awakening, I was encouraged to meditate by mentors and friends – but why? I thought it was impossible for me to sit in silence, and to go within. My mind was completely all over the place. Yoga had helped, but I definitely needed more guidance. That was the moment it all clicked with me. “I started meditating when I was 11 years old. And it worked!” I decided to give meditation a second chance. Soon sitting for 5 minutes turned into 10, which turned into 20. The benefits were crazy. I started to unlock creativity that felt dormant inside of me. I started to release stored emotions that were embedded in my subconscious that no longer served me. My sleep patterns improved, and my mind started to regain more clarity. I received “ah-ha!” moments more easily, and life seemed to flow better. My body and mind soon craved meditation, that quiet time where it is just me, myself, and I. The time where I tapped into my subconscious and created change.
While not always easy, meditation is extremely beneficial and life changing. I will say, like going to the gym, you might not see changes the first time or overnight. But with discipline and practice, your life will shift. You will start to see the world through different, more vibrant eyes. Meditation teaches you to live more in the moment, to enjoy the little things in life. The practice takes you back to what really matters – inner growth. It enhances compassion and joy by decreasing cortisol and other stress hormones within the body.
With that being said, I encourage you to listen to my podcast interview with The Global Travel Channel Podcast Show to hear more of my story and how meditation greatly changed my life. I offer some techniques and personal examples of how to meditate for the first time – meditation really is for everyone!
Thank you to the Global Travel Channel Podcast Show for having me. Please don’t hesitate to comment or reach out!
PODCAST EPISODE >> HERE
*Tune in this week to listen to my guided meditation*
REPROGRAMMING
At one point in time I was constantly feeling anxious, tired, and downright unhappy. After refusing to live another moment completely fear-based, I knew my mind had to go through some major reprogramming in order to shift me out of this “funk”. Through countless books, self-development workshops, yoga/meditation, energy healing classes, and googling all things spiritual (you name it!), life started to become a bit easier. Things slowly began working out - and in ways I never expected. Honestly, once I went within, life began to drastically change.
Though a lifelong process, I wanted to share some key principles that continue to help reprogram my mindset while cultivating positive growth.
Just take what rings true to you and discard the rest. I would love to hear your feedback and/or any advice you might have as well!
Everyone we meet is a mirror image of our being. If we are bothered by someone, they are reflecting back what needs to be healed within ourselves
We are ALL connected – every human, animal, plant, life-form on Earth
Everyone’s thoughts + actions affect the consciousness of the planet
We must be aware of any limiting beliefs. It can take a while to un-program old thought patterns that no longer serve us, but every ounce of effort leads us closer to enlightenment
The reason we are “here” is for soul growth
Money is energy
We all have a certain path and we are all meant to succeed (in our own way)
We are all uniquely programmed and exude different vibrations
Our energies are constantly shifting throughout our life time, and we attract what we put out in our energetic field
We have the ability to create a life we truly desire
Thoughts create our reality + what we perceive
Be aware of synchronicities (“meaningful coincidences”) - these are signs you are on the right path
We are responsible for how we feel
We hold the answers to everything in life - all we have to do is practice going within
It is crucial to align ourselves with others who respect and love us
Fear based friendships/relationships will only leave you feeling depleted + drained
Protect/clear your energy field + chakras daily
Practice meditation/yoga to help stay grounded
We always have two choices: love or fear
Change is the way to self-growth. Though messy and hard at times, the outcome is always for our highest good
Practice vulnerability
Show compassion to all
Take time to listen
Be true to you (authenticity)
The past and future do not exist
Seeing 11:11 repeatedly is a message that you are in alignment
Earth is one big school, take time to learn from others
The universe is always speaking to us, guiding us. We hear the answers when we are fully present
“Your vision will become clear only when you can look into your own heart. Who looks outside, dreams; who looks inside, awakes.” - Carl Jung
24 HOURS IN KUALA LUMPUR
Just like the majority of expats here in Bali, my 60-day visa was about to expire – which left me wondering “where the heck I am going to make my visa run?!” When you arrive in Bali, the maximum amount of time you can stay in the country is 30 days, unless you pay $35 upon arrival (plus an extra $40 to an agent afterwards) to extend an additional 30 days.
Since I have taken on the digital nomad way of life here in Ubud, I have decided to opt for the latter option. I will admit, not only is an extended visa a great idea if you plan on living in Bali longer than one month, but you can skip the long customs line when you land. (Yes, you bypass the “normal” line and go through a different immigration queue!)
With only two days until I had to leave the country, I decided to head to Malaysia for a quick visit. On my first visa run I traveled to Singapore and fell in love with the city. Singapore was futuristic, clean, + jammed packed with culture. While I plan on revisiting Singapore, there was something about Malaysia that intrigued me. Malaysia is a place I’d never thought I’d visit, but now, a new gem to discover. With only 48 hours to go, I booked my plane tickets to Kuala Lumpur!
Below is my itinerary for exploring the city in a day! It can be done…
Hotel: If you have an AMEX credit card, I highly recommend signing up for the Starwood points option. Like Sky Miles, you obtain points as you use your card, which will help you score some free SPG rooms in some of the nicest hotels. Since I rarely use my points (I normally opt for hostels or guest houses when traveling), I decided this was the best way to go in KL. I wound up booking the Element Hotel owned by the Westin. For only 7,000 points/night, and centrally located, it was quite the steal!
Normal hotel cost: Element Kuala Lumpur
I absolutely loved this hotel. Check in was on the 38th floor of the building, surrounded by floor to ceiling windows. My room was HUGE – big comfy bed, high quality amenities, + fantastic views. Since I arrived late, I was ready for a good night’s rest.
I woke up early the next morning for a work-call (US time) and then made my way to the gym. Similar to the reception and my room, the gym was very clean and spacious, not to mention the gym had floor to ceiling windows (which made running on the treadmill a little less painful!)
Afterwards -- breakfast time! Another perk to being a Starwood Member is free access to the buffet breakfast (which did not disappoint!) From fresh squeezed juices, to custom made omelets, I was in heaven. The service was also impeccable. This was a nice treat since I had some work to do in the morning. I was able to find a cozy seat near the window with a bird’s eye view of the city – working digital nomad style, latte in hand!
Batu Caves
I only had a half day to explore, so my first stop was the Batu Caves. From my hotel, the ride was about 35-40 minutes and was easily set up with the concierge. Upon arrival, the steps and surroundings were so colorful and inviting -- A photog’s playground!
Know Now:
· There is no cost to enter the caves
· A simple 272 steps brings you to the Batu Cave entrance
· The interior was filled with limestone formations said to be 400 million years old
· Your legs must be covered - for around 50 cents you can rent a sarong to wrap around your waist
· There are private tours that last around 45 minutes (I opted to walk around solo)
· It becomes quite hot, especially walking up the steps, so try to visit in the morning
· A bit touristy but worth it!
Chinatown
After my visit to the Batu Caves, my driver took me on a quick visit to Chinatown. Honestly, I wish I had more time to spend here! Chinatown was filled with bustling tourists, designer knock-offs for bargain deals + authentic street food.
Know Now:
· Petaling Street Market: Known for clothes and accessories, there are a TON of knock-off stands, but you must visit in the morning or around lunch because they close down shop around 3pm.
· You can find local artists selling paintings and crafts at the Central Market
· The street food is yummy! Chinatown is known for its noodles + curry dishes
· There is an array of ornate temples nearby, with different carvings of Hindu deities
Petronas Twin Towers
After a quick rest from my afternoon touring, I made my way to the #1 tourist destination – The Petronas Twin Towers. This was a quick 15-minute walk from my hotel.
Know Now:
· A must for pictures!
· The Petronas towers are the tallest twin towers in the world
· Make sure to go at night for the best picture quality
· 45-minute tours are available, which takes you to the Skybridge on the 41st floor and observation deck on the 86th floor (sold in advance online)
Roof-Top Bar
After visiting the towers, I was quite exhausted from the day but decided to hit up one more spot. I decided to check out a roof-top bar close by called Heli Lounge Bar
Know Now:
· The restaurant/bar is fully functional helipad during the day, turned restaurant/bar at night
· The roof setting gives you a 360-degree view of Kuala Lumpur’s iconic skyline
· I recommend going to watch the sunset!
· The retro décor is made from old airplane parts
There you have it – Kuala Lumpur in a day! While Singapore still won me over as a visa run fav, Malaysia is definitely a country I recommend exploring!
Have more time? Three additional KL attractions to add to your itinerary!
· KL Bird Park
· KL Tower
· Fountain Show at Lake Symphony