What Does it Mean to Have a Fulfilled Life?
What Does It Mean To Feel Fulfilled In Life? Everyone has their definition of what being fulfilled looks and feels like. I truly believe that feeling fulfilled is the result of finding inner peace. Detaching ourselves from external validators and putting the focus on internal triggers means that the feeling of fulfilment is in our hands. We often measure success through our career or lifestyle, but material items don’t necessarily bring happiness or fulfilment. You can have excess wealth and possessions as well as be outwardly successful, yet not feel completely fulfilled. Rather than seeking external success, it’s important that we look inwards and focus on what makes us happy and brings us joy. Why Does Fulfilment Matter? When we don’t feel fulfilled, we can feel disconnected and unengaged from the world around us. It is often much harder to meet our full potential and find the path that makes us happy when we recognize that something is missing. If we’re living in a way that is aligned with our core values, we naturally move through life in a direction that feels true to who we are. Putting forth our best selves starts with knowing that we are the best versions of ourselves that we can be, and this often comes with feeling fulfilled in our goals and within ourselves. Why Fulfilment And Self-Worth Are Deep-Seated Needs Personal worth is a vital part of feeling fulfilled in life and part of the self-esteem level of Maslow’s Hierarchy of Needs. This hierarchy dictates that there are 5 levels that each individual needs to feel fulfilled in one’s life. Within this hierarchy are physiological needs, personal and safety needs, love and belonging needs, self-esteem and self-actualization needs. According to this hierarchy, if one level of need is not met, there is a gap in the level of fulfilment we feel. We often need to feel respected and appreciated for the work we do and valued by others for the contribution we make. What matters most is that we address our own internal needs first before we look to others to fulfil our needs for us. Giving Back And Making An Impact On The World When our lives are fully aligned with our purpose it allows us to create a meaningful difference in the world rather than comply with someone else’s expectations and makes it much easier to live a more fulfilled life. True fulfilment doesn’t come from only serving our own needs. It comes from serving others and contributing to other communities, whether this be on a local or global basis. Society would be an empty shell without people exchanging energy by giving to those most in need. In this way, we’re not seeking a reward for the contribution we’re making other than the knowledge that we’re transforming the lives of others and making a genuine impact on the world. We are fulfilling a greater purpose beyond ourselves and giving to others because of the privilege we may have in our own lives. My work with Africa Angels in The Gambia stems from this desire to make the world a better place and support children who have very little. Through this, I have realised that it’s not what you have, but what you choose to do with what you have. Demonstrate Gratitude Working with people who are less fortunate than we may be, can teach us how to be more humble while simultaneously offering us a big reality check. Working with Africa Angels has taught me so much about this as these children have so little, yet they are eager to learn and thrive. I urge you all to be thankful for what you have and to demonstrate a bit of that gratitude towards others who might need some TLC. You may be surprised at how much fulfilment you get just by helping out others. Personal Growth/Self-Actualisation At the very peak of Maslow’s hierarchy of needs is self-actualisation, which is often characterised by personal growth and the meeting of one’s full potential. This can be achieved by knowing internally that one has reached this summit, or through external validation. Living a more fulfilled life enables you to expand what you already have in your own life and enrich it. Finding Fulfilment Is An Inside Job When happiness comes from within us, we aren’t waiting to achieve the ‘right’ success before we can feel fulfilled. Recognizing what fulfilment means to us, individually, means that we can work on growing and improving ourselves and others regularly. In Vedanta, the path to fulfilment is to experience one’s true nature, as true fulfilment means having nothing unfulfilled.
Break Out Of The Loop
Break Out Of The Loop How Do You Get Into A Thought Loop? A thought loop is when you continue a thought pattern, and as contra intuitive might sound, deliberate thinking is essential to break out of the cycle. We can swap the thoughts with better-feeling ones, but before we do that it is recommended to acknowledge the ones we have and especially to feel the feelings they generate. Think about this for a minute and pause to feel exactly what you are feeling in the moment. Your thoughts are not reality nor real, they are simply mental events, and they are not you. Therefore, rather than looking to change negative thoughts with positive ones, or to look only to have positive thoughts, which is not realistic, look at having a positive vision towards life. A positive vision can then be created, going through five different stages. Observe The first step starts with awareness, focusing on your inner world. This refers to your way of being and how you view and react to the world around you as opposed to how you want to create what you desire. Next, you can learn to use your emotions as a sense of drive and direction. For example, if you are feeling frustrated, you can take this feeling to motivate you to take steps to solve the problem that is causing you to feel this way. Or you could be experiencing feelings of envy. In this case, ask yourself what you are envious of and what is missing in your life and turn it into emulative envy or inspiration. Feel Learn that all emotions are valid, embrace and feel your emotions before and after you act on something. All feelings are logical and act as a way to communicate something within your mind, so try not to divert attention and ignore the message. Sometimes it can help to theoretically and mentally detach from yourself and observe from an objective point of view. This way, it can help to understand what you are thinking and how a particular emotion comes along. Reflect Explore and reflect on where your emotions come from; emotions are usually a result of thoughts. Sometimes, our thoughts are so well hidden in our subconscious mind that the source of thought is not obvious. They could come from past impressions and experiences, and in some cases, it is equally acceptable not to give emotions meaning or to make sense of them but to allow yourself to go through the emotional journey. Act Listen and act on your emotions according to your intuition, and listen to your inner wisdom, as the role of instinct is priceless. So often, snap decisions are as good as, if not better, than carefully planned ones. Grow Notice what brings you joy when alone or in the company of others, and learn to cultivate simple pleasures. Take care of your physical body, exercise regularly, and keep yourself in a clean environment. Remember to set realistic goals and reward yourself along the way, don’t overwork yourself. It is just as important to take breaks as it is to reach your goal. Now that you know how a positive vision is created and maintained, you may wonder what to do when things get tough. The answer is simple, try new activities and continue doing the activities you enjoy. Remember that the brain likes it sweet and short. Below, explore the range of activities and positive habits you can try to break out of the thought loop Enjoyable activities to do by yourself or with others: Cooking, widen your cooking skill set and use your emotions to motivate yourself to cook more dishes. Reading, Fiction or nonfiction is a great way to shift our focus; it is common for people to read for this reason as well as for a sense of escapism for a short period. Tidying and clearing our surrounding spaces can help us to feel cleansed in our inner selves. Yoga and meditation; taking care of your body should always be your priority. Practice gratitude, take gratitude one step forward and think about your blessings, thanking yourself for caring for your body and mind. Then think about how others have taken care of your whole self, and make a habit of thinking about these blessings each day. Enjoy music, and discover new genres and subgenres. Practising positive self-talk and positive affirmations is a great way to do this, as they train our brain towards a clearer vision and alter our thoughts for the better. Take care of your physical body, and prioritise sleep and healthy eating over exercise. Yoga retreat, spend time with like-minded, kind and supportive people. How can you break out of the thought loop? Connect with yourself and others to co-regulate emotions and manage complicated feelings and thoughts together. Think about what it is that you want to achieve and the thoughts that are going to help you reach your goal. Do more of what brings you closer to your goal, and set specific, measurable, achievable, relevant and smart goals. Break them down into smaller, more manageable steps, creating a plan of action. More importantly, track your process and celebrate your success along the way. When in doubt, pause and practice mindfulness, none of us is perfect, but practising mindfulness daily is the best anchor to enjoy life fully.
Nurturing Positive Habits for the New Year
Nurturing Positive Habits for the New Year The New Year is a wonderful opportunity to create meaningful and impactful changes and resolutions so the best version of you can shine. New Year resolutions usually involve health and well-being goals. To help anchor a habit, try tapping into the emotions that emerge once a task or activity has been accomplished. Acknowledge the emotion and sense of achievement. You can use this as a form of motivation to carry on the activity in the future. You may have chosen a challenging 2023 resolution or habit, but before completing the task, you may find that your drive is dwindling, feel unmotivated or want two things at once. For example, you could challenge yourself to do 30 minutes of yoga after you wake up in the morning, but it seems too tough, and at that moment would prefer to have an extra 30 minutes of snoozing. However, remembering the emotions and feelings you felt when last achieving the task would help you work through your challenge once again. You can help decide what to do based on what is more beneficial and important to you. So let’s dive into some healthy and beneficial 2023 habits you can incorporate into your new schedule. Be Active Joining a gym is a popular new year addition; however, many attend in high spirits for the first few weeks but do not notice physical changes straight away, resulting in a loss of motivation or cancelling a gym subscription. To avoid this, you could find an emotional or physical cause to stay consistent. Create a workout schedule. Play with how frequently you work out, some weeks, you may want to be more active than others which is acceptable. It is important to listen to your feelings. It is key to remember your emotions during and after exercising. Shortly after you exercise, natural chemicals known as endorphins are released in your body, naturally inducing happiness and potentially influencing you to work out more often. Healthy Eating Healthy eating doesn’t have to be constant; instead, aim for it to be consistent. There are plenty of quick and healthy recipes online, in cookbooks and in magazines that can inspire and engage you into enjoying preparing and eating healthily. Two of my very helpful friends are Google and YouTube, where you can find any health plans and delicious, easy and nutritious meals. Search for inspirational wellness cooking. Supermarkets can support you on your health journey, there are plenty of alternatives on the shelves today. For example, I often crave sweet foods but to remain consistent and prepare sugar-free desserts using fruit. They taste just as good as a factory-prepared sugar-laden dessert but aren’t full of unnecessary sugar. The Ayurvedic lifestyle aims to holistically promote better health for your body as well as your mind. The diet encourages you to consume whole foods, avoiding processed foods, whilst aiming to eat at similar times every day. I aim to lead an Ayurvedic lifestyle, since then, I have experienced higher energy levels and feel happy about what I am consuming, which has had a knock-on effect towards my general wellness and well-being. This lifestyle also encourages you to pay close attention to the present moment. When I prepare my fruit and vegetables, for example, citrus fruits, I am fascinated by the texture of each segment and the sweet, tangy aroma that is released. Try to minimise intakes of sugar and flour, be kind to yourself when you consume them and don’t judge yourself. Adrenal glands release cortisol directly related to cravings, especially salty ones. Notice when you have cravings and what has happened just before that moment. Cravings always try to tell us something, and before the desire, there is a thought. More than that, we can introduce deliberate decisions between thought and desire. Daily Meditation Meditation in the morning can feel like a challenge as you would probably rather stay in bed and get up slowly, but the benefits of meditation and yoga in the morning are better than an extra couple of minutes in bed. You will feel more vitality for the day ahead and ready to face the day with a calmer mindset. Meditation in the evening is also favourable as it is a great way to wind down, you may feel you want to wind down by scrolling through social media, which we are all guilty of however, the small bursts of satisfaction do not benefit you in the long run. Meditation will slowly bring your mind and body to the same level of relaxation and peace. One of my favourite yoga poses is Viparita Karani, where you lie flat on your back and rest your legs in the air or against the wall. You could use a yoga block under your pelvis if it makes it more comfortable. This pose is known to reboot the blood flow, improve digestion, and restore tired ankles and legs. If this pose feels comfortable, aim to keep your legs up for 20 minutes, breathing in and out deeply to alleviate tension and anxiety to ensure a great night’s sleep. Journal Write down both negative and positive feelings and emotions that you are experiencing. When you feel stressed or overwhelmed about something, writing it down can make the situation seem smaller and take a weight off your shoulders. Writing your experiences and emotions down can help you learn what makes you happy, replacing the negative emotions with healing and understanding. Journaling can also lead you towards visualising your life and using emotions and feelings as pillars of motivation to improve your life. Personal challenges lead to growth and improving self-confidence. Smile More When you smile, your brain thinks that you are happy, which lifts your mood. It is great for the facial muscles, and people love it. We warm to those
Overindulging in December vs Health Kick in January
Overindulging in December vs Health Kick in January Introduction For many of us, the build-up to Christmas and New Year is meant going out for celebratory drinks, trying tasty goods at Christmas markets and buying gifts for our loved ones. Also known as ‘the most wonderful time of the year’, it was easy to indulge, which might have led to poor choices of less nutritious and immune-boosting foods specifically needed during the switches of temperature and cold months. However, when the new year hits, many of us feel more inclined to start a health kick, commonly referred to as the ‘New Year, New Me’. Beginning a new year after several weeks of indulgence can feel daunting and challenging. January is a popular choice for many to optimise their health by making better food choices and going to the gym. Overindulging in December We all make random choices over the Christmas period. Treating yourself can feel rewarding, and you shouldn’t feel guilty about enjoying delicious foods and drinks. However, we may regret consuming something we know is not the best healthy option. We know what makes a good option and we don’t need to be told about exercising and a diet without sugar, alcohol and tobacco. Overindulgence through overeating and overdrinking is something that, long term, does not bring you the result you want. To avoid this, you can learn to plan your indulgences and feel comfortable when you do them, knowing that it is a special occasion and that you are also in control mindfully. I promise you that planning an indulgence is a life changer. Healthy Habits Here are two different methods to try to control your eating habits. Firstly, use your prefrontal cortex to make decisions in advance. Promise yourself only to have two or three glasses of wine, be specific about how many glasses in advance. Whether you will have bread and desserts, decide in advance. You may find that the atmosphere of an event will trigger emotions in your brain that may tempt you to exceed your pre-planned limits. Damage limitation is the second method you could use. If you know the restaurant or bar you are attending before your visit, access their menu, which is usually featured online, and choose what you want to eat and drink in advance. This method uses forward thinking and planning to limit the damage in the foreseeable future. Those who drink alcohol can fairly say it is harder to maintain and make sensible decisions after a couple of drinks. However, forward-thinking will allow you to consciously follow your plan without exceeding your limit and avoid feelings of self-regret afterwards. Health Kick in January January commonly brings out the ‘New Year, New Me’ in people, so what is this really about? Well, after a month of sweets and treats, we commonly gain weight or crave a fresh start. People tend to improve and declutter themselves on the outside to reach inner peace. We all have self-admin and work admin that we care for, but it can be easy to put aside and forget about. When we complete these admin tasks, we gain great satisfaction and happiness. This often motivates us to carry out more self admin type jobs. You could begin by decluttering the physical space around you, by deciding what you want to keep to start with, and then by getting rid of things you no longer need. If you can, avoid throwing away items, instead, take them to a local charity shop or, if possible, sell them within a short set period of time. Removing them from your physical space will also clear your mind and give you a buzz that may motivate you to declutter. Decluttering and Tidying Internal organising creates external organising. So first organise your mind. Journal about memories, hidden thoughts, desires, ideas, judgments, negative self-talk, positive self-talk, what you are grateful for, and your achievements and failures. Make a list of at least 10 per category, and feel free to add any additional ones. Clean up the space of your mindset, which is, in simple words, your entire belief system. Beginning the New Year may seem like a struggle, so here are a few tips and tricks to ensure you feel decluttered in your home and in your mind. Firstly, aim to remove clutter by category, not location, there needs to be some level of order to avoid clearing clutter just for the sake of it. Start with what you want to keep, what you love, what has sentimental value, and what you use and only after remove the things you don’t want anymore. This way, you will likely have a thorough clean-out and mentally feel decluttered by the end. If you struggle with what is important to you and what you have an emotional attachment to, separate them within their categories. Then decide which holds the most functional and emotional features and what is more important to you from here. As we say goodbye to items, we might find that we will say goodbye to relationships, activities or thoughts and create space to welcome new ones. When you let go, you create a new version, an updated self. Do an inventory of what you have before constraining. Think about the things in your life, the friendships, the people that come and go, and everything you engage with. Think about your habits and list all these by categories. What would you keep, and what would you rather let go of? Ask yourself if you love that particular item, if you would connect with that person again if it has ever and is still supporting your growth. Decide at the moment and commit to your decision. Embrace the empty space left, feel it and let it be before filling it up on purpose or naturally. Keep only one very important
Some Great Ways To Start Your Day
Some Great Ways To Start Your Day The importance of having 7 hours of sleep Waking up in the morning is always easier after having a peaceful sleep. 7-8 hours of sleep a night are suggested in order to feel refreshed for the next day. Sleep cleans the debris of the mind which has great importance for brain regeneration, and enables our bodies to successfully produce and release protein-building amino acids to help our muscles function and increase strength. Many of us only allow enough time in the morning to have a shower, brush our teeth and get changed, but giving ourselves time to naturally wake up will improve our mood and health for the rest of the day. Healthy morning routine and habits 1. Stretch During our sleep, we spend a lot of time in the same positions, therefore blood pressure and heart rate decreases and muscles relax. After waking up, stretching in bed is a great way to loosen up your muscles and get the blood flow going. A popular stretch is laying on your back, bringing your left leg up to your hip and stretching it over to the right and the same for the right leg. 2. Make your bed After stretching, tidy your bedside table and make your bed. This will set a positive attitude, ready to start your morning tasks and make you feel more productive throughout the day. 3. Oil pulling Oil pulling is an ayurvedic practice of swirling oil in your mouth, usually with coconut oil. This effectively cleanses the mouth from all the bad bacteria, prevents tooth decay and is a great morning practice. 4. Drink a glass of water During the day and night, our body loses about 350ml of water. Drinking a glass of water after your hygiene routine will hydrate your body as well as balance the lymphatic system which is essential for a well-functioning immune system. Adding fresh lemon juice to water provides a source of Vitamin C, increases the collagen in our skin and supports a healthy gut. 5. Take a cold shower Starting the day with a cold shower wakes up our nervous system. Although it may feel too cold at first, your body will adjust to the temperature, improving blood circulation to reduce fatigue and stress levels. The benefits are multiple, the most noticeable being the fact that it makes us highly alert by increasing endorphins and adrenaline in the blood level. 6. Enjoy a healthy breakfast After eight hours of sleep, our first meal breaks the fast. Choosing to eat a healthy, nutritional breakfast improves energy levels and short-term concentration. Starting the day with a smoothie or porridge with toppings is both a healthy and satisfying breakfast. Try adding bananas for fructose sweetness, flax seeds for omega-3 fatty acids and frozen berries for potassium and great taste. You can add whatever you like to smoothies; they’re a great drink to ensure you are starting your day consuming the right nutrients. 7. Meditate Meditation benefits the mind, body and soul and can help reduce stress and anxiety levels. Morning meditation can be as long or as short as you’d like and it doesn’t need to be in a sitting position. You can simply choose to look at something outside and quiet the monkey mind by focusing on your breathing and the awareness that arises in that present moment. Some days you might be in that moment without any other thoughts 80-90% and sometimes it can be 20%-30%. 8. Journal Once you have completed your morning routines, you might ask yourself what your primary purpose and aims are for the day. Keeping a journal helps us mentally prioritise certain things that are important and things that aren’t as important that may be causing stress. Writing things down also helps us to reach goals. For example, creating a to-do list gives a sense of accomplishment. When it comes to ticking off each point, we see progress and can appreciate our achievements. Jotting down what you are grateful for and your aspirations can serve to reinforce positive thoughts and look forward to each day as it comes. One last thing… Today it is so easy to turn off your alarm and go straight to checking social media, news stories and replying to emails. However, sticking to a morning routine where no screen time is consumed can improve your mood for the rest of the day and help you focus on more important things. When you prioritise mental and physical health and follow sustainable morning habits as a daily routine you will feel more fulfilled and see benefits in your health and wellness.
The Eight Limbs Of Yoga
Introduction The Eight Limbs of Yoga is a way that an individual utilises its energy and transmits from the inner to the outer world intentions. They were first mentioned around 500 B.C by Patanjali and woven into the teachings of The Yoga Sutras. In the second chapter, he describes The Eight Limbs of Yoga as Ashtanga Yoga (not to be confused with Ashtanga Vinyasa Yoga practice). Practising The Eight Limbs of Yoga helps you live a more meaningful and purposeful life as well as connect with a sense of acceptance to everything that exists. 1. Yama Abstinences or the things you are supposed to avoid. The first limb is Yama which refers to the inner compass that guides us through the world around us, the way we engage with it and the energy we generate within it. A great question to ask is ‘What is my intention here?’. These five refined ethics or jewels as they are also called are: Ahimsa Non-violence turns us towards kindness. In Eastern culture, being kind is the core of yoga philosophy. First and foremost, our capacity to be kind to others starts from the capacity of being kind to ourselves. As we are speaking words of love towards ourselves and listening to our inner wisdom, we can bring that into the outer world. Ahimsa also refers to doing no harm through thought and worries, to invite curiosity into the challenges rather than judgement and separation. A great question to ask yourself is ‘What really makes me complete?’ and as you engage with others let them answer that question themselves. Sataya Truthfulness goes beyond words and refers to living life with integrity. It means being your authentic self, the real self rather than someone to be liked. In order to build a better relationship with the world around us we must have the courage to love ourselves as we are and from there, we can then love those around us. It also means having the intention, to be honest, and not self-delude or delude others. It means doing things right so we don’t have to give up on our goals and our own truth. A great question to ask yourself is ‘What would I do if I wasn’t so afraid?’ Asteya Non-stealing is the understanding of not stealing anything that is from others. A common situation is when someone is sharing an experience and you transform the conversation about what happened to you in a similar circumstance. This is something that we all probably have done at least once. Another situation when we often steal from ourselves is when we rush and move from one task to another without allowing ourselves the time to ‘digest’ what just happened. A great question to ask here is ‘What am I running from, not towards?’ Brahmacharya Refers to how we can live in connection with gratitude, with what it is rather than chasing constantly more as this takes us to the stress of excess. Conserving energy and fasting are ways to practise moderation as well as directing our energy towards finding purposeful actions and less ego-driven ones. Strongly connected with Asteya, Brahmacharya brings into the light the common belief that overdoing any activity – overworking, overeating, overdrinking, overwatching TV equals success and or is pleasurable. The truth is that it is not. A great question is ‘What truly makes me feel accomplished, happy and rich?’ Aparigraha Generosity and non-attachment refer mostly to releasing our expectations and desires in order to embrace the freedom of travelling through life lightly. As the breath that is held on for too long becomes toxic, we know that anything that we become attached to can become a burden. A great question to ask here is ‘Why don’t I let go of this particular thing, what is holding me back?’ 2. Niyama Observances or invitations are the things you are supposed to do. This second limb is about self-discipline and spiritual observations. A great question to ask ourselves through this journey is ‘What truly makes me feel good and how can I generate that more in my life?’ There are five personal practices: Saucha It invites us to the purity of our inside (hygiene, diet, thoughts) and outside (our environment and activities), along with the purity of the present moment while giving our undivided attention to every given task. As we embody this grace, we become congruent and we purify our thoughts and actions. This will then reflect in the habits we develop that will benefit ourselves and others. It also means meeting everyone and everything with the beginner’s mind, with purity and clean ‘glasses’ to feel lighter, more alive and more compassionate. A great question to ask here is ‘What is making me feel tired and what is bringing me alive?’ Santosha Contentment, accepting and appreciating what we have, where we are in our journey already, and moving forwards from there. We must appreciate our journey and achievements before we move on. This practice could also be referred to as being grateful for what we already have. Although this can sometimes be challenging, given the advertising campaigns that tell us we need just that one more thing in order to fit in or to be happy. A great question to ask yourself here is ‘What is your vision and where are you trying to fit in?’ Tapas Refers to cultivating a sense of self-discipline, and developing composure, passion and courage in order to release the struggle. As we develop the sense of becoming aware of the energies that shape our realities, we can acknowledge what we want to engage in and how we come across it. A great question to ask here is ‘What are you getting ready for and what would you like to be ready for?’ Svadhyaya Whilst we can observe our thoughts, we have the power not
Why Can’t I Meditate?
Introduction Meditation invites you to relax to prepare for full body calmness and balance. Having the desire to meditate is the first step, but preparing to meditate is the next step that many of us struggle with. As many of us lead such busy and stressful lives, it can be easy for us to forget how to pause or slow down. When we do pause we often fill our free time with social media, or spend time staring at screens for a sense of escapism. However, meditation enables us to focus on our breathing and briefly forget about daily stresses and distractions. In this blog, we will address the reasons why people struggle to meditate and aim to provide helpful solutions to help you enjoy and get the most out of your meditation practice! Have you ever wondered why you can’t meditate? Struggling to quiet the mind Often people will say that they cannot quiet their minds, that they have all these racing thoughts which seem never-ending. Some people don’t have the ability to switch off and they dwell on thoughts and which creates more anxiety. But when we say we are ‘overthinking’, what does this really mean? In our brain, we have a network of neurons that is called the reticular activating system (RAS) which controls our behaviour. RAS allows you to focus on what you value by firing motivation and to identify threats by filtering out what else is not important. Its main purpose is to keep us alive and safe. If you have experienced a lot of fear, worry and stress in your life, it is common to find it challenging to stop overthinking – your brain is guarding you. It can be helpful to look at the flipside – calmness, peace and restfulness. These feelings may feel unfamiliar if you are used to living in fear mode but be assured they are all within reach and live within you. A great way to start tapping into these feelings is with mantra meditation which can boost love and compassion for both yourself and the world. You could also try a noting meditation where you label each thought you have with the word “thinking” – this can help bring you back to the present moment. Being kind to your wandering mind by focusing on your breathing automatically restores your attention and rebalances your focus. RAS will only reinforce what you think and what is in your subconscious mind. So, when you think you can’t meditate, everything that you do will prove to you the fact that you cannot meditate. Your brain doesn’t know what is good or bad for you, it will only follow the thoughts and beliefs you prioritise and reinforce. Therefore, when you become aware of how the thought process works you know that you can do anything which can include meditation. If you think you can’t meditate because you can’t stop your racing thoughts, although you can notice and become aware of your thoughts, you don’t have to take them so seriously. A great way to distance yourself from the thought is instead of saying “I am never going to be able to meditate”, and use labelling to replace that thought with “I am having the thought that … I’m never going to be able to meditate”. Change your relationship with your thoughts so they don’t affect you so much. Vagus nerve stimulation to bring yourself into a more relaxed state. Humming, taking a warm bath for relaxing, (ice cold for waking up), giving yourself a foot, hands neck, shoulders or ear massage, belly breathing (your belly is rising), listening to or receiving ASMR. Distractions Living in the digital revolution, turning off our devices to focus fully on our bodies can be challenging. Firstly, it is optimal to put your phone on silent or do not disturb to help ward off the temptation to check it. In order to ignore digital distractions when meditating it is important to acknowledge a thought and then let it go (e.g I need to check my phone). A method that I recommend is sitting down in the lotus position (half or full), then focusing and acknowledging each sense, one sense at a time. Then once you have thought about each sense forget about them and focus entirely on your breathing patterns. Zen masters believe that the 6-6-6 rule works most effectively when breathing during meditation. This means breathing in through your nose for six seconds, holding your breath for six seconds and breathing out of your mouth for six seconds. Repeating this will help you relax and reduce stress, they recommend doing this for 10 minutes to ensure improved vagal tone, Co2 tolerance and a balanced nervous system. Faulty Assumptions of Central Objective Whether you’re a beginner, intermediate or advanced at meditation, we can all struggle to find the main objective behind meditation practice. But the answer varies depending on you. Some people aim to enlighten the spiritual inner creativity and joy in themselves whereas others may meditate for escapism or peace. Meditation originated in India and is performed in many religions however you do not have to be religious to meditate! Meditation is about focusing on mindfulness, being emotionally calm and most importantly being able to feel stable in yourself whether this refers to the mind, body or soul. Space Finding suitable space for mediation refers to mental and physical space. In terms of mental state, as mentioned above, turning off any digital distractions such as a buzzing phone or a TV will do you a favour and help you to focus and be calm. Focusing on the present and your present self will help you find mental space as this is the most important thing in this moment. Regarding physical space, find a surface that is flat whether this is a bed, sofa or yoga mat on the floor, ensure it
What are the benefits of Omega-3?
What is Omega 3? Omega-3s are key nutrients that we can get from either food or supplements that can help us to build and maintain a healthy body. The Omega-3 fatty acids are comprised of a family of polyunsaturated fats associated with several health benefits. They are extremely necessary for our bodies to stay healthy, but here’s the catch – our bodies can’t actually make them! We have to get them through food or supplements. They are most commonly found in fish, particularly tuna, sardines and salmon but they can also be found in forms of algae and krill, as well as some nut oils and even plants. What does Omega 3 do? Omega-3s play such a key role as they make up the important parts of the cell membranes in our body, helping our organs and immune system to function normally. Omega 3 and Genes Maintaining and improving our health has been an interest for millennia and so understanding the primary constitution of humans – through studying our genetics has allowed us to evolve, learn and develop healthier habits. Genetics can be affected by our environment and fluctuations in our diet and lifestyle can potentially lead to the body getting sick. As we have evolved, our diets have changed hugely – and so have our genes. Previously our diet was much lower in saturated fats and well proportioned in the essential fatty acids, plus the intake of trans-fatty acids which occur naturally on 1-2% of energy(kcal) was minimal. Fats & Omega 3 For a diet of 2,000 – kcal a day, a favourable proportion of omega 3 is 2.2g to 4.4g. DHA and EPA are the two most important fatty acids in maintaining an optimal function from the very incipient stage of our life. Fats, or lipids, play an important role in overall health since it represents an essential food for the brain and cognitive function, our vision, support our cardiovascular health and promote weight balance. The brain and the retina have a particularly high concentration of DHA and so it explains why this fatty acid is an important anti-inflammatory and inflammation-resolving mediator. The interesting part about fat is that while the fat in foods such as bacon, cheese, milk, olive oil, and coconut oil can be produced by our body, the fatty acids found in omega 3 and omega 6 are far more challenging to be synthesised. As humans, we need to hold a specific gene that helps us convert ALA (alpha-linolenic acid) found in seeds such as chia seeds, flaxseeds, flaxseeds oil, hemp seeds oil and walnuts into DHA and EPA. What Omega 3 Ratio do I need? The ratio of omega 6 to omega 3 that you have in your body is more important than the quantity. This is due to the fact that Omega-3 fatty acids help to reduce inflammation, while most omega-6 fatty acids actually promote it. For example, a western diet (particularly one made of heavily processed foods) typically contains up to 14-25 times more omega-6 than omega-3 – this has been heavily associated with inflammation which can lead to numerous health concerns. Whereas when we look at a diet, typically composed of fresh fruit and veg, grains, olive oil and small amounts of wine consumption – the ratio is far more of a healthy balance! In fact, many studies have shown that people who follow a balanced diet are at a lower risk of developing heart disease. When it comes to managing your own personal diet, aim for the ratio of omega 6 to omega 3 to be at 2:1. This ratio can be tested with a simple test kit. If this is something you are interested in exploring more, the next step would be to have a genome test to find out if you have the D6D gene that gives you the enzyme that synthesises ALA into EPA and DHA. Once we know from a genetic point of view and are aware of the ratio we currently have, we can establish if we need to, and how we can bring the ratio down to a more optimal value. If we don’t have that gene or you are vegan or don’t eat fish products, you may find getting your ratios to the right amount more challenging. However, no need to fret as vegan supplements that contain DHA and EPA can help you to achieve this through a chemical process. The Science behind Omega 3 Omega 3 contains 4 fatty acids in total: EPA (eicosapentaenoic acid) DHA (docosahexaenoic acid) ALA(alpha-linolenic acid) found in algae and seeds DPA (docosapentaenoic acid) Fish have the enzyme to transform ALA found in marine algae and plankton into EPA and DHA. This then results in the high quantity of these latter two fatty acids. Some of the best Omega 3 supplement brands use only the head of the fish for wet pressing and centrifugation to obtain a more pure final product. Although lake fish are not as high in fatty acids, they are a great source of protein and low fat. Why is Omega 3 so important? Omega 3s nurture us from the inside out, help and protect our cells from oxidation, support a normal brain and heart function, and overall the immune system for both the short and long term. EPA and DHA found in Omega 3s are important for our body in order to develop and function optimally from the foetus stage. Because nature is designed for babies to be looked after as the priority while in the womb, many pregnant women become deficient in Omega 3 DHA and EPA. Omega-3 fatty acids are highly concentrated in the brain and are crucial for cognitive (brain memory and performance) and behaviour function. Babies who lack in omega-3 fatty acids from their mother’s pregnancy can even be put at risk of developing nerve
Positive affirmations – how they work & how to use them
Positive affirmations and their potential power and benefits are something that is heavily debated, especially as we shift towards a more wellness-focused, spiritually inclined society. In a post-pandemic world, COVID-19 shone a light on self-development, growth and healing from the collective trauma that the pandemic caused for many. Needless to mention, we are designed to survive and therefore negativity can creep into the picture more often. Many of us live and become stuck in survival mode, meaning our thoughts and the internal world can become a difficult place to live in. Developing a mindset towards encouragement and support for yourself and others will develop self-confidence. Changing how you talk to yourself can be truly game-changing! So how do positive affirmations work and how can you tap into their power? In this blog, we unpick how they work, and how you can weave them into your life and reap their benefits. Defining positive affirmations Positive affirmations are simply positive phrases or statements used to challenge negative or unhelpful thoughts. Practising them is easy – simply pick out a phrase that resonates with you and repeat it to yourself. There are numerous reasons and affirmations – you can affirm anything positive you want to bring into your life. If you find yourself caught in a negative cycle of unhelpful thoughts, affirmations can help with these patterns when practised frequently. Affirmations are the seed to start cultivating thoughts for the higher good. There are a multitude of options out there from apps to books or calendars that can be used to help us with affirmations, but they can be done completely alone or with a simple pen and paper! Affirmations are encouraging statements and positive words that help you achieve a mindset directed towards your goals or desired outcome. Once the affirmations are oriented towards the higher good, they begin to work. The difference between something being positive and something being negative can simply be explained by how it feels in your body and whether it gives you the outcome you want. If it doesn’t feel good in the body and you don’t get the result you want then you might want to look into it a bit deeper. Affirmations are a great way to start changing the inner dialogue, followed by consistent and confident action. The feeling of being empowered from the inside, well supported by a structure and a great values system, affirmations can literally change your life. By changing the thoughts that don’t honour you with thoughts that establish new, more positive patterns you can start changing the world around you. You will consciously start to create from a place of peace, confidence, kindness and abundance. The more one complains the less one will have and the more grateful one is, the richer one will feel. How do they work? Positive affirmations need to be practised regularly to be effective. Think of it like brushing your teeth – brushing them once here and there won’t keep them clean, but a daily habit is what makes it effective! So how do affirmations actually work? By understanding neuroplasticity, or rather the brain’s ability to change and adapt we can gain an understanding of how affirmations work. The brain can sometimes get confused about the difference between reality and imagination – which can work to our benefit! For example, picture yourself doing an activity that scares you (like bungee jumping) – when we think of an activity like this, it activates many of the areas in the brain as it would if you actually did it! So, looping back again to affirmations, by practising regular affirmations, you encourage your brain to take these positive affirmations as a practice. Having the belief you can truly do something makes it far easier for your actions to follow. Self-affirmations theory One of the core psychological theories behind positive affirmations is the self-affirmations theory (Steele, 1988). This theory centres around three key ideas: 1) Self-affirmation is a global narrative about ourselves. This narrative means we are flexible and adaptable to different circumstances acting in a moral way. This creates our self-identity. 2) Our self-identity, which we are constantly seeking to maintain, is not the same as having an inflexible, rigid or self-concept that is strictly defined. Our self-identity is flexible, and we can define success in a number of different ways. What is wonderful about the self-affirmation theory, is that it argues that maintaining self-identity is not about achieving perfection or excellence (unlike the picture or ‘hustle culture’ depicted on social media that centres around affirmations/motivational speeches). Instead, the theory just focuses on being competent or adequate in the different areas that we personally value, in order to act morally, be flexible and feel good. 3) Finally, the theory follows that we maintain self-integrity by acting in ways that authentically merit acknowledgement and praise. For example, when it comes to positive affirmations, we don’t say them because we want to receive praise – we say them because we want to deserve praise for acting in ways that align with our values and true authentic self. How should I practice affirmations? Establish and record your statements, repeat them out loud in your mind and feel it as a truth in your life, sense it in every part of your being. Absorb these uplifting ideas in the morning and in the evening and especially in a moment where you know you can use extra support in your life, as you might have a busy day or important events coming up. When you talk badly to yourself, you don’t show up for your needs and wants and you hold yourself back, as opposed to when you talk to yourself mindfully and beautifully you bring yourself forward. Words are the way you connect with the world, with yourself, with people, with what is available, and words are
Top 10 superfoods – superfoods worthy of the title
When it comes to superfoods, often the classic superfoods spring to mind – we are talking ‘acai’ bowls, blueberries, kale, green juices and the carefully curated images of beautifully topped smoothie bowls with goji and chia seeds or the much-loved avocado. But which superfoods are truly worthy of the title and can add real value to your diet by working them in? Here, we list our top 10 superfoods we highly recommend trying if you want to supercharge your diet! 1) Fermented Foods When raw, cruciferous vegetables or dairy are fermented, it means that the nutrients in these foods are further enhanced, making them more readily available for our bodies to use and soak up their nutrients and goodness. These foods create helpful friendly bacteria and yeast (that our bodies love!) matrixes to live in and consume as they move through the digestive system. In fact, you are more likely to gain all the benefits of probiotics from eating fermented foods rather than taking probiotic pills or supplements. Just some of the incredible benefits of working fermented food into your diet include helping you digest your food better, helping to fight the bad bacteria as well as aiding the body to make certain vitamins. Some brilliant ways to incorporate these foods into your diet are by drinking Kombucha (I recommend starting with small amounts!) or trying Kimchi (available in Asian supermarkets). Yoghurt can also be an easy way to work this goodness into your diet – greek yoghurt and skyr are both brilliant forms of probiotics. 2) Turmeric Turmeric has several scientifically researched health benefits, largely due to its most active compound – curcumin. This potent anti-inflammatory and antioxidant has been shown to have the potential to not only improve heart health but can potentially in some cases perhaps also help prevent Alzheimer’s and cancer. Turmeric can increase the body’s capacity for antioxidants, as curcumin is such a potent antioxidant that it can help to neutralise unwanted ‘free radicals’ from the body. These are highly reactive molecules that can potentially react with vital organic substances such as fatty acid and DNA. Curcumin has also recently demonstrated potential in treating depression, although this is still being explored. Tumeric is great when combined with spices such as cinnamon, piperine (the major component of black pepper) or with coconut milk, coconut or olive oil, avocado as it allows curcumin to be better absorbed better by our gut. This also explains the golden lattes popularity! 3) Cacao Nibs Made out of tiny pieces of cacao beans, cacao nibs have many health benefits and are also often used for ceremonious or spiritual practices. Unlike so many chocolate products that are packed with sugar, cacao nibs are naturally lower in sugar! They are a great source of healthy fats, fibre and protein and can also help curb hunger due to how they promote feelings of fullness! In terms of what makes them ‘super’, these small but mighty nibs are packed full of all minerals including iron, magnesium, phosphorus, zinc, manganese, and copper. To add to this, they are also a useful source of plant compounds such as flavonoid antioxidants, which can help the body to ward off toxins. To work them into your diet, try adding them as a topper to your granola, porridge or even on top of desserts or in your smoothies. Or, a cacao nib hot chocolate is wonderful made with coconut milk! 4) Ancient Grains Popular superfoods such as quinoa (which despite what many think is actually seed – not a grain!) and chia seeds are the types of ancient grains best known when it comes to superfoods, which have many health benefits. Quinoa, which comes from South America has gained the stellar reputation of a superfood due to its complete molecule that contains all the nine essential amino acids that our body is not able to make alone! Plus it’s packed with fibre and other minerals such as manganese, phosphorus and copper. However, what about the other members of the ancient grain family? The benefits of the often overlooked grains such as amaranth, freekeh, and kamut are also worth exploring, as these forgotten grains are packed full of nutrients and goodness! Amaranth is a golden grain filled with all the good stuff such as fibre, calcium, iron and potassium, plus just one cup has 9 grams of protein! Amaranth can be added to your diet as a coating for meats and protein, as a salad topper or worked into your porridge. Freekeh is another form of wheat with a nutty flavour and chewy texture, packed full of essential minerals such as iron, calcium and zinc. Plus it can help aid digestive ailments such as constipation and diarrhoea while helping you feel fuller for longer. We also love the Kamut grain – again a form of whole-grain wheat, which in comparison to modern wheat is far more mineral-rich and is packed with fatty acids that the body loves. Plus, kamut has excellent antioxidant benefits and can even help reduce IBS pain and gut inflammation. 5) Moringa Moringa is a plant which has exceptional antioxidants and anti-inflammatory properties. Coming from the moringa oleifera tree, native to South Asia and Africa, this plant has even been dubbed the ‘miracle tree’ due to its believed healing properties! In the western world, this is most commonly found in a powder extract, but in developing countries, this tree is a vital source of nutrients in people’s diets especially if they are deficient! Moringa leaves are the part of the plant which is most commonly consumed, as the bark and pulp can potentially be harmful. These leaves are super rich in antioxidants and anti-inflammatory properties and have been shown to potentially help the liver and cognitive function. However, at this stage, most studies have been done on animals – so although the research is promising, more needs to be done! Always consult your GP or health