Life is one big adventure
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)
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“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
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
