Quotation of the Week!
"Life is not measured by the
number of breaths we take, but
by the moments that take our
breath away.
Origin Unknown
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Ponder this thought!
What areas of your
life could be upgraded or tweaked?
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Barbara Savin is a Clinical
Hypnotherapist and Energy Healing
Specialist |
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Tip of the Week
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Christmas gift suggestions:
To your enemy, forgiveness.
To an opponent, tolerance.
To a friend, your heart.
To a customer, service.
To all, charity.
To every child, a good example.
To yourself, respect.
Oren Arnold
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Now that the
holiday season is upon us, this
time of the year can be
challenging. This is why it is
important for us to take the
time to relax and be aware of
our breathe. It is our breathe
that truly helps us relax and
stay calm.
Here is a Five Minute
Relaxation technique
to use when you feel
overwhelmed.
Breathing is a
necessity of life and by
increasing your awareness of
your own breathing, you can
quiet your mind...and your
body will relax. This
simple five minute
relaxation exercise is
helpful anywhere...anytime.
Just five minutes a day of
being aware of your
breathing will help you get
centered, balanced and
relaxed.
For the next
several minutes find a place where
no one can disturb you...sit
comfortably and quietly with your
feet on the ground, legs and arms
uncrossed and place your hands
comfortably on your legs with your
palms up. Now mentally say to
yourself that you are taking this
five minute break to heal and relax
your body.
As you allow
your eyes to close, take in a couple
of long, slow, deep breaths and
begin to feel your own relaxation
occurring...and as you take a deep
breath through your nose...say to
yourself.... I AM....and as you
slowly exhale through your pursed
lips say RELAXED.....and as you
inhale and repeat to yourself I AM
....as you exhale say, RELAXED.
Continue to breath normally and
continuing to repeat I AM with each
inhale....RELAXED with each exhale.
I AM with each inhale RELAXED with
each exhale......again I AM with
each inhale....RELAXED with each
exhale RELAXED.....now say to
yourself as you continue breathing
at your own pace, I AM RELAXED.....I
AM RELAXED.....I AM RELAXED
.......and feel the wonderful calm
that is beginning to move and flow
through your body as you begin to
enjoy the relaxed feeling you are
experiencing.
Feel yourself let go of any
worries and concerns. Feel yourself
let go of tension and stress. As
you continue to breathe and relax at
your own pace, feel as the soothing
stream of relaxation travels
throughout your entire body. Now
you may envision yourself at peace,
and you may enjoy the sound of your
own breathing as it takes on a
restful, peaceful pace. Feel your
relaxation growing and expanding. I
am relaxed....I am relaxed....I am
relaxed.
To conclude your five minute
relaxation, discontinue the phrase I
AM RELAXED and slowly begin to move
your hands and feet, slowly
stretching your whole body...opening
your eyes and feeling refreshed,
renewed and full of energy for the
rest of your day.
When you need to relax for a
few moments, use this simple
technique once or twice a day.
Extend the amount of time to ten or
fifteen minutes. Saying the words I
AM RELAXED is a positive affirmation
that allows the thought of
relaxation to happen.
Give yourself permission and
allow yourself to take that few
moments each day to just breathe and
relax...
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Appreciating
Your Brilliance!
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Begin your day by
appreciating just one thing
about yourself.
Today is the best day of my
life!
I am healthy and strong.
I am calm and relaxed.
I give thanks for all I have and
all that I am.
I am successful in all aspects
of my work and life.
My mind generates wonderful
ideas and
helpful sentiments.
I am free to be me and so I
shall be!
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Affirmations for Better Sleep
My mind is at peace.
I now have the ability to sleep
efforlessly anywhere.
I feel helpfully safe, calm and
peaceful and falling and staying
asleep is becoming easier.
My quality of sleep is profound and
I notice now that I awaken rested,
relaxed, energized and refreshed.
I am now releasing all tension and
stress from
my body and my mind.
I am letting go of all stimulation
from my day.
As I breathe I am now letting my
muscles relax.
I am giving my body and mind
permission to calm
down and be relaxed.
I am now getting sleepy.
I am giving myself permission to
fall into a deep
and satisfying sleep.
As I sleep, my mind sends every
cell, fiber and
nerve in my body the message that I
desire
a healthy, stress free body.
As I sleep, my heart radiates joy
and my body
feels relieved that I am waking up
refreshed
every morning after a good night's
sleep.
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Tips for Better Sleep
Feeling low on energy, not able to
focus and a little irritable lately?
It could be you aren't getting
enough sleep. Work, household
responsibilities and child care can
make falling and staying asleep
difficult to come by. If you factor
in other unexpected challenges, such
as financial worries, layoffs,
relationship, family issues or self
illness, your quality of sleep may
become even more challenging. If you
have trouble sleeping, maybe it's
time to change your sleeping habits.
At times it may be difficult to
control or eliminate all of the
factors that interfere with your
sleep, but you can create an
environment and implement habits
that encourage a more restful night.
Try the following suggestions if you
have trouble falling or staying
asleep:
- Create a relaxing
bedtime routine. Do the same
thing each evening so your
body knows it is time to
relax. Take a warm bath or
shower, sip a cup of herbal
tea, listen to soothing
music. These types of
activities will allow your
body to relax and begin to
prepare for sleep.
- Go to bed and get up at
about the same time every
day, even on the weekends.
This type of schedule will
help reinforce your body's
sleep-wake cycle and can
help you fall asleep better
at night.
- If you are unable to
fall asleep within a ½ hour,
get out of bed. Go into
another room and do
something relaxing until you
feel sleepy. If you begin
to worry about falling
asleep, the worry will
actually keep you awake.
- Do not eat or drink
large amounts before
bedtime. Eat a light dinner
at least two to three hours
before sleeping. If you
sometimes get heartburn,
avoid spicy or fatty foods
in the evening. If your
heartburn flares up this
will prevent a restful
sleep. Also, limit how much
liquid you drink before bed
to avoid repeatedly waking
up during the night for
trips to the bathroom.
- Bedtime snacks can help.
Try drinking warm milk or
eating a bowl of cereal
prior to bedtime. An amino
acid called tryptophan,
found in milk, turkey and
peanuts helps the brain
produce serotonin, a
chemical that helps you
relax.
- Avoid caffeine, nicotine
and alcohol in the evening.
These are stimulants that
can keep you awake. Limit
caffeine for several hours
before bedtime. Caffeine
takes many hours to be
eliminated and can keep you
wide awake. Alcohol, which
is often believed to be a
sedative, actually can
interrupt normal sleep
patterns. Nicotine is a
stimulant and can make it
difficult to fall asleep and
stay asleep.
- Exercise regularly.
Regular physical activity,
especially aerobic exercise,
can help you fall asleep
faster and make your sleep
more restful. However,
exercise early in the day.
In most individuals,
exercise stimulates the body
and may make falling asleep
more difficult.
- Keep your bedroom
peaceful and comfortable.
Create a room that's ideal
for sleeping. Dim or turn
off the lighting. Using
blackout curtains, eye
masks, earplugs, extra
blankets, may also be
helpful for a sleeping
environment.
- Sleep primarily at
night. Napping during the
day will throw off your body
clock and make it even more
difficult to sleep at night.
If you absolutely must nap,
be sure to nap for less than
30 minutes and early in the
day.
- Choose a comfortable
mattress and pillow. Make
sure you have a bed that's
comfortable. If you share
your bed, make sure there's
enough room for two.
- Place your clock out of
visible sight. A big
illuminated digital clock
may cause you to focus on
the time and make you feel
stressed, anxious or both.
- Your bedroom should be
primarily a place for
sleeping. It is not a good
idea to use your bed for
doing work, paying bills,
watching television, working
on the computer, etc. The
body needs to recognize that
your bed is a place for rest
or intimacy.
- Jot down all your
concerns, worries and
anxieties before you go to
bed. When you begin to
worry or feel anxious, this
excites the nervous system
and your brain sends
messages to the adrenal
glands making you more
alert. By writing your
worries and possible
solutions prior to bed,
there will be no need to lay
awake thinking about these
concerns.
- ·Using guided imagery and
hypnosis CD's. Listening to an
imagery CD as you fall asleep is
a great way to help you change
negative sleeping patterns and
achieve a more restful sleep.
- Use sleeping pills only
as a last resort. Check with
your doctor before taking
any sleep medications.
If you are having a problem
sleeping more than three times a
week, for a month's time, see your
doctor. You could have a sleep
disorder, such as obstructive sleep
apnea or restless legs syndrome.
Identifying and treating the cause
of your sleep disturbance can help
get you back on the road to a good
night's sleep.
Thank you for
allowing us to share our
thoughts with you. Have a
beautiful week filled with
love and light, Barbara
www.PositiveHolisticApproaches.com
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