Curve balls and Making Boomerangs

Curve balls and Making Boomerangs

Our life is rarely quiet and recently was no exception. While I was pulling a late evening volunteer shift, my husband was putting a shift in the carpool and kids activity. Then our carpool collided with nature. Unfortunately for the deer it didn’t end well and the car took a beating. Over a year ago, the anxiety and stress would’ve undone everything then permeated every where.  Not to say it wasn’t present in the action of the accident, aftermath, tons of phone calls, waiting for the tow truck, logistics, etc.  We live in a world where conflict and stress happens. It’s what we do with it that impacts our bodies and minds.  From there it leaks into every else you are in contact with.  How did we keep the pieces together that night?

First of all, deep breaths.  Lack of oxygen to your brain and body affect your decision and coping ability.  Pause.  When you are in a place do this, acknowledge your emotions and take a gratitude inventory.  It was sometime after the event before I got to the accident and picked up the kids.  We discussed the event, how everyone felt.  We didn’t just name, we acknowledged, ” this is how I feel and it’s okay.”  It ends there.  We have emotions and they can guided us.  However, when we are emotions, they rule us.  The conversation shifted to gratefulness.  Everyone was safe, #hubby had the situation handled, we have great neighbors to check on the dog,  and our car was on it’s way to be fixed soon. Was this a blissful moment, absolutely not.  Yet, it was moment of growth and one was gained a bit more control over us.  It was an attitude shift in a curve ball that made a boomerang affect.  In situations, how we react comes back and we can benefit or hurt ourselves and others.  We still had the next day of tiredness and more logistics to get through.  Our attitude and perspective gave way to ability to cope, production, and even humor at times.  It’s not perfect, but steps in the right direction.

Breathe. Acknowledge. Take Inventory. 

Curve balls happen, what kind of boomerang effect do you want?

Namaste and I’m napping today

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Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

Health Foodie: Using Nature and Nutrition to Subdue the Head Monkeys

 

 

Here me now- I am not claiming total head monkey control.  However, there are ways to quite them and get them mananged.  This has been HUGE for my daughter and I.  We have monkey riots in our heads often and they just needed to settle the hell down.

When the head monkeys are out of control they need to be fed.

First in a head monkey’s diet is sleep.  Lack of sleep makes them louder or controlling them harder. I am not sure which. Either sucks.  Set a iron clad routine.  For adults, around 10 P.M. and up around 6 P.M. following the rhythm of nature. If that time frame not possible, seven to eight hours where you are able.  Uninterrupted.  My kids and I are still in negotiations on that part.  Settle into a non engaging activity thirty minutes before bed time.  I absolutely CANNOT read  before bed.  Book are engaging and insomnia inducing for me. My daughter it’s the opposite effect. As a  matter of fact it can put her to sleep in the middle of the day, so she claims.  Find a relaxing activity you can walk way from.   Listen to your body. I have been sleeping in an extra when possible due to my iron deficiency and children.  I need the extra sleep.  I am not against sleep aids and if you need them use them with care.

Head monkeys love food.  What you feed them either fuels crazy or appeases them.  Avoid high fats, sugar, dyes, chemical/processed foods.  It reeks havoc on your nervous system and incites head monkey riots.    Caffeine needs to be on a short lease.  There are some studies showing restrained amounts of coffee in the A.M. help rev those brain engines, possibly- POSSIBLY- helping those with ADHD.  It’s not conclusive.   However, in small amounts I find it helps.  The best thing you can feed yourself is water. HYDRATE. Don’t give them a fighting chance.  Head Monkey grub should rely on protein and not just meat protein.  Even  good-for-you lean meat protein in high amounts taxes your kidneys.  Nuts, beans, lentils should be mingling with your chicken, turkey, and lean beef. Frequently. YOU NEED CARBS. Actually, the head monkeys do.  But carb responsibly.  Whole grains like oats, amaranth, brown rice, quinoa, barley are the bread/pasta ingredients to look for.  Avoid processed, refine, and white flour.  Especially bleached. Saying “bleached flour” out loud just literally tasted nasty.  Bleached?! Whole fruits and veggies are smart head monkey carbs and nutrients. Eat them. In abundance. Then watch those head monkeys quiet down.

What you eat is as important as how and when.  Breakfast needs to be a protein punch and the afternoon follows suit.  Afternoon is when you start to drop in your energy rhythm and wish for those kindergarten naps.  Eat a light protein snack.  Small meals space about two to three hours apart regulate your blood sugar, showing those head monkeys who’s boss.  Drink water all in between.

You may want to consider supplements depending on your head monkey issues. LISTEN CAREFULLY KIDS AND HEAD MONKEYS.  Supplements are not for all ages and can negatively interact with other medications.  Check and double check with professional input.  Vitamin Bs (“S”-plural) in a multivitamin for kids, multi or just B complex form for adults is great. The Bs work the nerve system with magnesium, its a head monkey massage.  Omegas are for all ages, stages, and reasons.  We are plant based omega takers but cold fish omegas are VERY helpful in head noise reduction.  If you deal with anxiety, depression, focus issues, etc safely used and effective supplement can help your extra head monkeys. Even if you take medication.

Now that the head monkeys are rested and fed.  Give them a run.  You need to get active- daily and through out the day. Simple stretches, standing up and down a few times when you have desk duty makes a difference. Commit to getting that heart pumping.  It doesn’t matter how you do it, just do. Then get hands on.  Head monkeys like creativity.  Everyone is creative and not everyone is a Picasso.  Coloring books are just as effective as a Pollock inspired endeavor.  Cooking is creative. Yay food! Working on cars. LEGOS! Just be open and get something in your hands.  If the monkeys are especially loud then meditate while hands on- shameless previous post plug on meditation .  A daily meditation practice is a great preventative for crowd control.  You need to empty the junk drawer but you may worry about the ability focus for so long.  Take five minutes as a starter and if you can go longer great, if not, that’s great.   It’s all about being intentional to help you focus on what you are creating for animal head control.

As of now my head monkeys are on a leash.  While I embrace their quirks and noise at times, the clock is ticking so I am going to go cook something.

My head monkeys namaste your head monkeys.  Find mental peace friends.

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A Collective Deep Breath…

Feel like you’re under water? Not even head above water, but under it?  Keeping track of news on all fronts and watching social media, a lot of you are right with me.  Over that past month we have been hit with curve balls dodge ball style.  The latest developments are experiencing new aspects to ghost child’s disorders and handling them.  We still have a bunch of children with ever expanding needs and change to their growth.  My husband was in a car accident that has developed increased anxiety (once managed) with migraines.  Redreignofterror pulled on my neck and pulled out a pre-existing condition that has taken over a month to be pain free and we are finally on the road to managing that. In our lifestyle readjustments we are starting to discover stable ground even among the rough days.

There is one technique we are using that is a common thread is all of this: Breathe! We are digging deep and finding those deep breaths In my early twenties I will be ever grateful to the professionals that linked me with biofeedback.  It started a path in realizing how nature can heal and modern medicine is more than pills for pain management. She was a professional who looked beyond the symptoms.  We discussed various aspect of my life to deal with the migraines and anxiety I had at the time.  The take aways for me was food as healers and the importance of breathe.  This has grown to a food relationship beyond just food and a journey to meditation.  Minus this neck deal recently, my migraines the past few years went from 25/30 days of pain to just a few a year.  It took time and trials but it was well worth the effort.  My husband is working on new habits with breathing techniques.  Our children, some more than others, are reminded to breathe.   Ghost child has taken to exploration in meditation.

Below is a basic breathing exercise with suggestions for individuality.  I am not affiliated with any company and have experimented with all options, if not use some of them daily.    Learning to control your breath and mind is an individualized journey with common threads.   Play around with it to find your niche.  It does take time and consistency.  You are learning a new habit.  In experimentation, give it a few days to see if its a good fit.   Time and commitment increase success and benefits. If you are frustrated, stressed, overwhelmed these can benefit you greatly.  It’s important to note that this is not a total sum treatment.  I take natural supplements and have sought professional help in the past.  My breathing and meditation is a continuation of management and healing.  My husband takes anxiety medication to level out chemical imbalances and has further medication for the really bad moments.  This is a growing practice to manage his anxiety plus daily medication.   If you feel like you cannot function in daily life or barely are, please seek professional help and ask about adding these to your treatments.

What does controlled breath actually do to your body? Immediately your body is taking in more oxygen which is great for concentration.  Your nervous system begins to get under control.  Regular practice increases these benefits.

The best benefit is that there is a lot ways to do this.

Techniques, Apps, & Ideas

There are lots of approaches to creating this habit.  Controlled breathing can look like guided imagery, meditation, breathing exercise/pranayama,  and more.  

These options were carefully chosen to keep it basic and simple.  

Four, Seven, Eight Breath

Breathe App

This is an app I have experimented with (not affiliated with) and liked it best among many.  It gives visuals to guide breathing and options to personalize your practice.  There are other apps and don’t be afraid to experiment.  

Headspace App and Website

Another app that offers areas of individual needs. There are a lot of apps out there but this is my favorite because of ease of use and personalization.

Insight Timer App and Website

The app is used almost daily on my phone.  If a lot of options overwhelm you then this may not be the best fit.  It’s versatility is a huge plus for me.  Most of the options are free, but there are courses on beginning meditation among many others.  I love the guided options, music options, nature sounds.  The timer was updated recently and I am hooked.  I can change sounds,  time, bells/chimes/bowls plus set intention of yoga, breathing, prayer, meditation, etc.  

 Meditation for the Distracted: How an ADHD Mom Declutters her Brain

This is a personal resource sharing how I found meditation obtainable with ADHD.  There a variety of reasons staying focused in breathing or meditation, this isn’t just for ADHD. 

Setting a breathing exercise routine or meditation habit can give relief in a stressful situation, provide clarity,  or a means to control your mind.  It’s helpful in the negative moments.  It’s better as a habit.

It starts with two simple steps: Inhale. Exhale.

Check out in the coming weeks.  Food relationship explorations have been happening and food as delicious healer ideas are to come!

 Breathe with me

Namaste 

Meditation for the Distracted: How an ADHD Mom Declutters her Brain

Meditation for the Distracted: How an ADHD Mom Declutters her Brain

I didn’t think that was possible.  Decluttering my brain.  Most of the time my brain is like those annoying rubber balls let loose in a steel cube competing with the speed of sound.  A lot going on with not much room to go anywhere else.  It was like this before kids.  Now there are lots more of additions, noises, schedules, and distractions.  Sitting down is hard enough but sitting to be quiet and focus seems like a joke.  Even after establishing a meditation practice.  This week has been rough.  As I watch Ghost Child take an interest and begin to meditate to calm, it becomes real.  Our meditation practice is as important as breathing and sleeping.  For our brain survival and surviving our emotions, we need it.   If you have a thriving meditation practice, then Namaste my friend and all power too your practice.  If you struggle to focus or have distractions, then Namaste my friend, we completely understand this struggle.   It isn’t out of reach for us and this is how we jump those hurdles to have a healthy meditation practice.

1. Pre- practice: Sleep and Eat

  • Sleep deprivation will set you up for failure.  Most people do meditate in the morning but if later in the day or at night means better sleep then do it.  Get those 8 hours.
  • Eat and Hydrate. This is a continuous cycle for your well being that impacts your meditation practice in either direction. For your best success, lean proteins and a variety of veggies.  Adding supplements like Vitamin B Complex, Omega 3’s, Fiber, and Probiotic enhance total body including your brain.   A dehydrated brain contributes to lack of focus and disrupts other brain functions.  Stay Hydrated.


2. Pre practice: The Set Up 

  • Be time conscious without being conscious of it.  Start short, 5-10 minutes and set a timer.  A timer can allow you to forget about time. You can work into extending your time.
  • Be guided.  Allow someone to talk you through it or use a script.  Script doesn’t work for me but may allow you to focus on the words. Listening to a guided meditation does wonders for me. Check out more on my pinterest meditation page  for some ideas.
  • Use classical music or nature sounds.  
  • Recite a prayer, verse, proverb, mantra, or phrase.  
  • Be touchy.  Use a  mala, bracelet, rosary, or mudra
  • Be nosy.  Use scents- candles, oils, etc. Lavender calms the brain, Orange engages it.  Those are two of many scents that will help your brain and body. 
  • Use an App.  A dear friend recommended Insight Timer and I love it. It has a timer with guided, music, lectures, and community.  
  • Pencil it in. Put it on the calendar, set a task reminder, etc. 

3. Practice

  • Get comfortable. The positions I would suggest are Lotus (cross legged, spine straight), sitting in a chair with feet on floor and spine straight, or Savasana (corpse pose, lying down).  The important thing is your spine to be straight for optimal blood flow, energy flow, and maximize your breathing.  
  • Breath deep and slow.  Controlling your breath controls your body thus your brain.
  • Accept your thoughts.   It is okay to have thoughts.  Become an observer and let them go.
  • Have grace. It is called a practice and takes practice.  Even after establishing a habit, some days feel more like practice than flow.  Have grace.

Alternative Options

Try:

  •  coloring in silence or calming music
  • walking with in silence while concentrating on breathing,  or listen to calming music or guided meditation,  or use a recitation
  • Yoga- Yin Yoga is great for this.
  • In listening to a guided meditation, use headphones or ear buds.
  • Journal: thoughts, gratitude, anything!
  • Tea mediation: using senses to focus during your tea time. I don’t think this works the same with wine.

My personal practice starts between 6:00 am to 6:30 am most days.  Some times I walk before hand. I always drink lukewarm water with lemon juice before starting yoga.  From there I move into my favorite position, Savasana, and use a guided and/or timer meditation. All my senses are engaged and I keep my supplies in a dedicated space. This might sound daunting but it is very quick. My yoga is twenty minutes.  On a good day, I can meditation 20 minutes.  Sometimes I split between timer and guided or just do one of them. Bad days-  just yoga with a short 5 minute guided meditation.  There is power in emptying the junk drawer up there but there is more power in having grace when it is difficult to do so.  For attention sake, I kept this relatively short.  You may have a lot of questions- message or email me.  I want to help!

Empty the junk.  Take in the grace. Namaste.