Play for children is crucial in their development. Often, as adults, we forget that same time for play is just as vital for our health. Adulting in work, as caregivers, living responsibilities, etc can be daunting. Even when it’s not, we may absorb the daily grind with little to no breaks. Our body cycles require play-time investments to shift our minds to better perspectives, cultivate positive inner connections, and create more community.
What is Play?
Play is open ended with two rules- it’s enjoyable and no harm done. Variety within play addresses the various sides of your well-being and all need to happen a few times per week.
Gardening, car washing, swim, run, park, yoga, sport, or walk. As long as it’s an enjoyable activity and you’re moving- be in active play. Mind set is as important as what you are doing. Pick an activity and go.
Quietly Play …
As much as we need active play, we need quiet play too. This is an excellent time to get creative, read a book, write, or whatever you love to do, quietly. The goal is gently engage the mind while simultaneously calming the body.
Engage in Play-
Play with others! Family, friends, co-workers, neighbors, or community event- find a fun activity to do with others. We need to delightfully connect with others. It changes our perspective within our homes, our work, and community. Being together just for the sake of amusement cultivates better relationships and environments.
What happens in Play?
You disengage allostatic load: this means turning off the toxins long-term stress releases in your body.
You decrease tension in blood vessels to promote healthier blood pressure and more oxygen flow. When the oxygen flows your brain, mood, and physical body heals itself better.
You balance body chemicals better: relaxing engages the parasympathetic system which levels hormones, enzymes, and other biological chemicals that aid in healing. Plus it increases organ function.
You sleep better.
You help your brain. When you body calms and switches on the parasympathetic nervous system, it allow for more GABA. GABA slows brain electricity, that stress often increases, to allow healing, better concentration, and improved mood.
You connect with your SELF more.
You connect with your loved ones and community more.
In your daily health routine, make play an intention. We need to enjoy our life and the health investments we make. How we think or feel about an activity impacts its effectiveness- attitude directly affects your success. Love the space you’re in and engage in enjoying your life where ever you are.
After moving, for what felt like months, I know I had to up my healing practices. Part of that was returning to a consistent meditation after catching up on some sleep. Meditation is not an intended crazy-spiritual experience for me. Could it happen? Yes. Does it always? No. Meditation is a time to de-junk the brain, heal the body, and listen. One of my current favorite meditations is sound bathes. Not a physical bath, while I do love those, it is the immersion of sound to trigger healing. As we need physical bathing to remove toxins from our skin, sound bathes remove the toxins within our body. My favorite of the favorite sounds is water. I am obsessed with water. Drinking it. Being in it. Near it. Why no listen to it?
This meditation share is inspired by that moment of sound bath and visualization convergence. Waterfall or pool of light visualization meditations are not uncommon to find. What I wanted was to capture sound immersion with the visual memory of natural water source. It is about returning to a child like moment of trusting the power of water. It provides joy in amusement, exploration, and an innocence that connects deeply with nature. For this, all you need is sound and a quiet space to lie down.
Use a pure creek or river sound like those found on Insight Timer, YouTube, or nature sounds apps. Extra instruments or sounds may take away from the effect of the visualization. Time is not restrictive. How long a sound plays is your choice- from 5 minutes to more. It’s about what you need and are comfortable with.
Start water sound and lay down (or sit).
Visualize your body lying in a creek. You are safe and protected. How does the water feel? Is it cool or warm? Slow or rushing water. Do you feel the smooth stones under your body? Are you cradled in the soft dirt?
Now visualize the water above your head turning to a bright light that permeates the water arounds you. This illuminated water surrounds your body and begins to flow through you.
Allow the illuminated water to carry away stress, worries, toxic experiences, toxic energy. Let the water pull it from your body, carry it down stream, and return it to the earth.
As the water cleanses, you are being replenished and further protected.
The light slowly begins to fade. Gently open your eyes. Wiggle your toes. Slowly move your fingers. When you are ready, you can rise.
You can download the voice recording to the scripted portion of this meditation below.
Energetically, this meditation removes negative or toxic energy from your body. If you do not subscribe to the understanding of energetic fields, this meditation works much like biofeedback. You are calming your breath, nerves, and brain signals to promote healing when practicing meditations, visualizations, or i a sound bath. This is one of many holistic techniques that can be adopted to improve your health while protecting your future health. I love my food relationship and covet my active time, they are important. Yet, the investment in mental care is just as important. Mantras, breathing, meditations, sound baths, and more are mental care options. Invest in the whole you.
I will be back in a couple of weeks with more on food relationships, sleep, and other holistic practices. I am still writing for 502hemp.com, in the mean time, check out my latest articles concerning hemp and hemp extract. Nature is a powerful healer. Nature harvested with respect is incredible. Invest in the nature of your body & mind. Take a bath.
Only the highest in me for the highest in you– Juls
Mental health is increasingly on everyone’s mind. Professionals, the health industry, and nations are waking up to staggering statistics. According to NAMI (National Alliance of Mental Illness), one in five adults has mental illness, the same numbers are found for teens. Reports of newly released are showing those numbers are rising. Addressing, managing, and healing our mental state is crucial to our overall health. How we treat others and understand mental illness as a whole is vital. We do have a range of options for us and others to boost our mental well-being. Counseling, psychiatry, medications, supplements, massages, and energy work are a few resources we can access right now. As our family recently discovered, CBD oil is a supplement choice that makes the most of our healing and coping practices.
For years, we have struggled with anxiety with my daughter. At seven, she would vomit during the night from anxiety and was unable to express the cause. Every tool and resource we could find was pulled and pushed until we got answers. Three years ago, after tons of evaluations, back and forth, we discovered she has processing disorders and executive functioning disorder. At the least. More come out in further evaluations. Two years, four therapists, and lifestyle changes made, we needed more to help her. Two conversations brought us to consider CBD oil as a supplement. My daughter was struggling to move past goals due to her anxiety and her Speech-Language Pathologist suggested CBD as an option. However, there are lots of concerns and unknowns. After a couple of meetings at 502 Hemp, the concerns were answered. CBD oil became our missing puzzle piece. Since adding the CBD oil to her well routine, we are able to tear into blocked therapy goals and overcome tasks that anxiety shut down. Mornings are better, and she is expressing that focus is less of a problem. My husband is on board too with better sleep. We are going to try our anxious dog next. Yes, CBD oil can be made for them too.
Why is this .25 mL oil the turn around for her?
Simple. It’s in her head.
Seriously, it’s Endocannabinoid system in her brain and throughout her body. Within everyone’s endocannabinoid system there are two known major receptors, CB1 and CB2. CB1 receptors are primarily located in the brain and central nervous system. CB2 receptors are in other organs, mostly ones dealing with the immune system. Our mental wellness or not so well permeates through our whole body. A thought, chemical imbalance, trauma, and anything else starts in the brain, affects the nervous system, and possibly impact other organs. Vomiting during the night was one physical manifestation of my daughter’s anxiety. I am all too familiar with this clash of anxiety on my body. Inability to speak, headaches, and sleeplessness are a few other physical impacts we feel. Additionally, long term anxiety affects body long term. As the CB1 and CB2 receptors work with the whole body, this means from head to toe we reap the rewards.
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“The high factor” and Types of Cannabinoids
The hemp plant as a full spectrum CBD oil has 10 known cannabinoids in them. As research continues, more known cannabinoids and benefits could be found. The major difference in CBD oil versus marijuana is which cannabidoils are more present. The THC cannabinoids have psychoactive properties that can get you the “high” associated with using cannabis or marijuana. However, in low doses it has incredible benefits without the psychoactive side effects. THC oils are anti-inflammatory, aids in memory, and calm the entire body. It may be worth one’s piece of mind to take full spectrum CBD oil with THC. Recently in a conversation with the owner of 502 Hemp, Dee Dee Taylor shared that the industry standards is .3% of THC in full spectrum oil. 502 Hemp aims and achieves lower than that for their products. The customer reaps the mental health rewards without the worry if they don’t need or want the “high.” Some companies, like 502 Hemp, offer CBD oil without the THC as well. CBD oils relieve anxiety and depression plus are a sleep aid, muscle relaxant, and digestive aid. When I was working with a spiritual coach, she noticed that I was pulling my shoulders up. This is a sign and unconscious coping habit to trauma and anxiety. Even after years of working through my whole body to heal trauma, I still had this habit. The muscle relaxant property in CBD oil with conscious behavior changes assist in eliminating this habit. This means it’s not just your mind it helps, CBD oil aids with other biological systems as well.
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CBD and THC oils are plant derivatives that interact with biological process in our bodies. It supports healing naturally. When you discover positive ways to care for your mind, it filters to your body. In partnership with therapies, breathing techniques, and nutrition, CBD has made the difference for us. By simply asking what is in a product and not shying from detailed questions is a tremendous asset. We need to be picky for our health and safety in our wellness choices. Don’t be afraid to ask and get research. Be strong in your mental wellness endeavors.
A big thank you to 502 Hemp for open information and sharing incredible wellness products!
Frustration has a range from long lines, traffic, or a thoughtless action to catastrophic level life events. When we do not let go, anywhere on the scale, it builds up. It infects our mental health and manifests itself in our physical health. Stomach ache, fatigue, headaches, indigestion may all be emotionally driven. For your peace of mind and peace in body, you need to discover release. Creating the masterpiece of letting go is a process that can be completed with ease.
This process begins with one central rule: never suppress the emotion or issue. Always acknowledge what emotion is rising to the surface. Yet, take caution when putting to word to an emotion and allowing it in your space. Acknowledgment and dwelling are two different actions. Noticing is as an objective description by you. Dwelling is nose dive into the emotion with fingers pointed, often in many directions. Step back to see the emotion rising without blame for you or another person. It does not remove the responsibility one or you may have. This acknowledgement of emotion starts the process. From here, write or talk with a trusted person about what triggered it’s presence. Run through the what happened, who is involved, and how it affect you. Going through this process pulls all that comes with that emotion to the surface. Once you can see this bundle of emotion with actions and memories, it eases creating release. Have it all in hand and ready to let go? There are a few mediums or ways to create your art of letting go.
Pick what jumps out at you. This is what you need at this moment.
Make it a ceremony. Most happy moments in life are marked ceremoniously; by party, pictures, commemorative dates, etc. Letting go can be one of those moments of joy for you to make space and unburden yourself.
Make a bonfire, I am all for setting – environmentally safe- things ablaze. You can use an object or write what you want to release on a paper then throw it in the pyre.
Light a candle. Its is a bit less dramatic; however, it is effective in marking this moment of letting go. Repeating the statement in step two, reciting a mantra, saying a prayer are ways to enhancing your candle ceremony.
Write it out. Write a letter to your younger self, future self if the letting go centralizes on you. Journal or write a letter to a person to unload. If you have letting go of a person or something between you and them, write to them.
Make literal art. Coloring pages may help. Create an abstract of what you feel. Use your favorite medium and symbolism in an artwork. Or create art that has nothing to do with it at all. The act of creating aids in processing emotions and thoughts.
Confront. You may need to confront a person and know you are ready to respectfully and firmly do so. Do so. You are not responsible for their actions but are in control of appropriately expressing yourself. You might want to write it out first.
Cord cutting. Visualize cutting a cord while stating what or whom you are cutting away from. It can be a literal act with a rope or ribbon or cord. Find one and cut it while making your statements.
Meditation and prayer. Clearing the junk in your head and heart are essential. In one or several sessions, meditation and prayer give you the opportunity to process, organize, and offer your burden to the heavens. My favorite is under moonlight. It is one of the closest settings I feel to my creator. Put yourself in that literal space and head space to let go.
In everything in your art of letting go find grace and love for yourself. It’s important to know that you are in control of your release. You are worthy to be respected and other people are worthy to be respected. When you meet at this intersection of kindness for yourself and others, it makes creating your masterpiece of release easier. Inhale your comfort and exhale your complication, worry, irritation, etc. Take up your brush and design your letting go.
Next week may be what you need in your food life. I and #thecalmRiley certainly did. Say “YES” to leveling out the pH in your food relationship with new recipes and quick tips.
Daily living with six humans, one dog, and some bonus loves can pile in every corner of our home. Stacks on stacks of stuff. Cleaning once caused serious anxiety; largely due to “where do I start” and “when does this end?!” The collection piles look immense, if not impossible and heavy breathing commences. Are you in that same boat with me? Over the years, working through mental space and room space, I’ve come to find a deep connection.
How our minds function and how our physical home space functions are attached to each other. The question became, how do I create that outer and inner peace at the same time without loosing my mind? What does that look like? From mess, I swung to an OCD like habit. From scattered unhealthy to over controlled unhealthy.
Exhausted and frustrated, I had a “Get It Together” moment. Lots of breathing exercises and a brainstorm later, a system was created. It’s not set in stone as life flows in so many directions. Yet, it allows for beautiful messes to be created and organization, clean to come with ease. You can have both! With sanity in tact. Bonus! To the person standing in the collections of “what do I do with this?”- this is for you. It’s time to Get-It-Together and tackle this check list below. Go step by step. It truly helps to only look at one check on the list at a time. One step focus means focusing on that one step instead of many. Then check it off to go on to the next. The beauty of marking a list is telling your brain and (YES!) your soul that you have an accomplishment. It doesn’t need to be done in a day. Spring cleaning in this house took two weeks. Two or three rooms a week to maintain that balanced flow of renew and being present on everything esle. Print and find living space harmony for you.
It’s important to keep in mind that less is more. However, it doesn’t mean you need to give away everything. It means storing specific items to make your space more manageable. Switch out seasonal clothes and shoes. Switch out toys, books, or certain decorative items through out the year. The every day space that has less is easier to manage and creates a better head space. Clean and organization does not mean total absence of clutter like areas. In front of my current writing and study space is a cork board clutter with joyful images. It holds ideas, memories, family artwork, and inspiration quotes. It is a marked space of inspiration while other spaces are clean.
Sterile is not the essence of clean. Organization can be vibrant. Even a little messy looking. The goal is to remove what is no longer needed, clean up what is needed, and express your unique style. This goes for kids too and they have the ability to do something, if not everything, to clean their spaces. Share the clean tasks with everyone.
Finding a method in tight spaces may be difficult. It takes creativity but not necessarily a lot of mind work. Check me out on Pinterest with my Inspired Home Space and Zen Den board. There are lots of other ideas out there. Walk through a store storage/organization section to see what sparks ideas. As shared in the Get-It-Together check list, go vertical when you can and keep what you need day to day the most accessible. Every thing can be stored away.
Being organized can be a challenge for some. Especially when you have inexperience, focus issues, and life (the dog) in the way. Simply having visuals like lists and pins help to organize our thoughts. Breaking apart the whole home clean up to room by room tasks simplify the process. Then letting go of stark white environment images allows the ease of your individual expression. If most simple works for you. Do it. Like clusters of color? do it. Remember, the goal is to clear away the out of date to make room for new. All while loving what you to need with clean care. Make the most of your space to inspire your head space.
Spring equinox is here. A marked time for renewal and for life to take form. In preparation, cleaning is full swing in this household. Full on every crevice scrubbed and “this no longer reside here” pitching type of cleaning. No, I haven’t been bitten by the Kondo- Joy bug. The spring cleaning habit comes from a deep belief in the connection of clutter and mental health. That belief extends to mental health affecting physical health. Mental space reflects environmental space. Environmental space feeds into mental space. How you set up and care your environment impacts your over all health. Take this change of season as an opportunity. An opportunity remove what no longer helps, to clean out the cobwebs in and out, and create a space for newness in your life.
When weather allows, begin with your outer most space of your home. Simply wiping down an apartment door makes a difference. Your outer home reflect your outer you. It’s the first vision a person has of you. Take pride in its cleanliness and expression. You may not be able to control your home curb appeal or door appeal. The next space to clean and create is your entry way. It doesn’t need to be extravagant and simple creative expressions are valuable. Love your outer you in all physical spaces. This may be a time to reflect, as you work, on your outer you. What is so amazingly unique about how you express yourself? This is clothes, hair, talk, walk, and more. It’s not a time to compare, this time is to find the value in the details of your personal physical expressions of self.
The next area to tackle in cleaning are common living areas. Living room, shared bathrooms, and kitchens are a few common rooms. Any shared space needs an uplifted. Physically wipe down top to bottom. Time or ability may limit this task being done at once. Break it up through the day or by days. Spring cleaning is once year, don’t allow it to consume you. Sweep, mop, vacuum floors. Wipe or clean all furniture lovingly as it has supported you through every other season. As you clean, reflect on what connections and relationships you have. What negative relationships need to be cut? What kind of relationships or people do you want to know more of? Who could you invest more kindness in or provide kindness for? How can I share my common space to create more joy in my life?
Last major areas of your home are bedrooms and closets. There may be small closets, laundry rooms, or side rooms in your home you can spruce up along the way. Once you are to the bedrooms and those closets, it’s time to make it personal. Begin top to bottom. Wipe down walls. Cleaning hack? I used a mop with a washable cloth (no string mops). Made my life easier. Re arrange furniture, dust, and wipe down all furniture. While working in these personal spaces, consider the inner most you. What habits do you have right now that work? Celebrate you. What are some habits and self believing thoughts that need to go? How can you invest in a better you? Mentally? Physically? In Spirit?
While moving through each of these phases of your home and you, de clutter could be necessary. You can try the joy method. See quote below! Often it’s simply looking at how an object has been used. Haven’t used or worn it in a year or year and a half? Toss it. Better yet, donate. Taxes and other important paper forms should be in a clearly marked box or file. Limit and value sentimental items. I really. I mean REALLY need to do a lot of self talk to keep my kids saved art work to a reasonable amount. Two to three pieces a year of their growing is saved. Clothes and shoes no longer fitting or worn can be donated. The year to year and a half rule applies here. Holiday gifts shoved in the back of the closet? Time to go. Toys out grown? Donate or sell. Got a long over due and dusty hobby shoved somewhere? Truly consider its value to you and whether it’s time to let go. De clutter signals your brain and space its time to make room. Room for new joys and memories.
After the cleaning and de cluttering has happened, organize your space. Group like objects together in the kitchen, then put them in spaces that make sense to your flow of every day life. Example, cutting boards are below where the knives are on the counter. Pots, skillets, and baking ware are stored next to the stove. In storage coordinate important papers and momentos together in labeled boxes. Holidays are stored with each other. Clothes and shoes in the closet can be grouped by season, color, and type (i.e. pants with pants, shirts with shirts). This act of organizing space may surprise you as thoughts begin to process. It may be an act of organizing thoughts and memories.
It’s important to decorate your space that is most you and for those who live with you. From outer space to inner space, consider: using colors, displaying sentimental items, functionality of furniture/objects, creating artwork, and more. Make it you. That tangible reflection of you goes right back into supporting you. Clean spaces are renewal. Organize spaces promote growth. Personal physical expressions inspire more you. Love and value your home space, no matter what it is. It’s yours to make unique and gorgeously you.
There is problematic self. The burnt out one. The drained soul with a giving famine. Being generous has a boomerang of its own rewards. However, when we don’t invest in self care or set boundaries, we can risk becoming run down. Suddenly we find our ability to give stunted. We need in-pour time to make the most of our out-pour-giving opportunities.
Boundaries & The Power of Nope
From a parent perspective- I have one HUGE NOPE- I am not a maid. Everyone pitches in and if you made the mess, you clean it up. Parental boundaries. Sometimes I pick up their slack and sometimes they pick up mine. All the same, the message it clear. Mom is not your maid boundary. What boundaries do you need to set? Don’t want to attend that event? As long as it’s not essential for your life or career, then give a simple no thank you. It’s more than okay to say no, no thank you, nope with love for self and the invitee. Need some space? Communicate that and when you can reconnect again. Can’t volunteer for everything? Yeah, me too. Additionally, stop saying sorry. It’s such a verbal reflex!! A no and boundaries are nothing to apologize for. When we say sorry, we signal to ourselves guilt for setting the boundary. Having that guilt leads to troubles in setting boundaries. Guilt is for true mistakes to direct us to correct a wrong, not drawing appropriate lines to protect our space. Being able to give simple nope and setting your boundary lines is a powerful skill you must have.
Self Care is the physical, mental, and soulful effort to boost your out-pour flow. Physically, this looks like clean body, clean clothes, optimal nutrition, and your preferred exercise. It’s not a particular image. This is caring with hygiene for more of you. It’s your daily, if not hourly, investment to your body. A simple walk, easy protein/veggie dinner, and a shower does wonders. All of this may not always attainable, especially as a care giver. Tick as many boxes as you can. Mind and soul health is crucial to anyone’s daily routine. You need individual time to breathe. Journal, draw, pray/meditation, or just breathe- de junk your brain. This practice of “sitting and quiet self” cannot be understated- even a few minutes has a voluminous impact. We pick up so much in our living and it needs to be let go. Refresh and reset.
Delegate & Exchange
Independence is amazing; especially when your kids dress and perform hygiene task on their own. Beyond freaking awesome. Yet, being too independent or being isolated from help can hinder your generosity ability. If you have too many “hats on” or “plates going” it can lead anxiety, sleeplessness, or overwhelm. When this happens, it’s time to let go or hand over. Even better, hand it over sooner before you hit that panic point. Knowing your lines is immensely powerful. Prioritize, find that line, then anything under that line needs an eviction notice. It may be beneficial to exchange obligations or duties. A task, event, or responsibility could be troublesome right now but not later. Connect to find help and exchange that help. More than likely, you both win a release at some point. Build your all hands on deck community.
Finding a defined time is a necessary for you. The part I love best in self investment is that it doesn’t take much time and truly allows for more to give later. The hardest part, for me, is boundaries. It’s attainable and worth the effort in making these skills. Make the most of your incredible self.
Follow me on Instagram to see my boundary testers and points of relief. Then check me out on Pinterest for lots of ideas on “you investments” on my Holistic Health board and word inspirations on my Affirmations and Truths board. I love sharing and will follow back!