Spring Cleaning for Mind, Body, & Spirit

I recently saw this quote by Marie Condo, “The objective of cleaning is not just to clean, but to feel happiness living in that environment.” I was so inspired I not only decided to create a webinar based on this topic and start writing this blog post, I started seeing mental and emotional cleansing as opportunities to feel happier within my own internal environment. With my background in art, psychology, yoga, and health coaching, I am drawn to inner exploration, personal growth, and healing. I love learning about and doing things that allow me to feel mentally and emotionally more grounded, at ease, and healthier in mind, body, and spirit.

The spring equinox arrives on Tuesday, March 19th this year. Season changes are always a wonderful time to reflect and prepare. As you reflect, you can begin to clear out the clutter and cobwebs from the winter that have lodged themselves within your psyche, your body, and your spirit. Preparing for any changes you’d like to welcome in with the spring season will help inspire the new growth you desire to welcome into your life. Spring represents renewal, color, growth, life, and optimism. I wanted to explore and offer some ways to welcome in the spring season in a way that allows you to lighten your load from the winter, so that your inner environment can feel happier.

Breathing Practices

The breath is our most powerful tool for healing. It’s something we always have with us, it’s a reminder that we are alive. Breathing is an automatic process in our body that will continue to go on whether or not we are paying attention to it. When we do bring our breath into our direct awareness, we can positively impact, and communicate with our nervous system, and therefore all of the systems of our bodies. There is a saying in yoga, the nose is for breathing and the mouth is for eating. Most of the time we want to breathe in and out through our nose. However, there are some practices that are used while exhaling through the mouth, but only while engaging in those specific practices. Here are some cleansing practices that will help you spring clean your mind, body, and spirit through the power of your breath.

• Ujjayi Breathing: Breathe in through your nose, slowly and deeply, open your mouth and exhale as if you were attempting to fog a mirror, let the exhale continue in that way slowly until you complete your exhale. Repeat for one minute with your mouth closed for the exhales. This breathing practice is cleansing, and brings a deeper connection to the present moment. It also builds a little heat in your body, so it has an energizing effect as well.

• Lion’s Breath: Breathe in through your nose until your abdomen and lungs are full, pause, open your mouth, stick out your tongue, look up, and exhale. If you like, you can add curling your fingers in claw shapes as you exhale energetically. This breath is deeply cleansing, and releases stress from your mind and body.

• So-Hum Breath: Breathe in through your nose, exhale through your nose, with your normal breathing rhythm. Allow your breathing rhythm to become calming and serene. Say “So” in your mind as you inhale, and “Hum” in your mind as you exhale. Continue for 1-5 minutes. This is one of the most simple mantras you can use and it offers connection to the present moment. This practice calms the mind and the body. This breathing practice naturally dissipates stress, tension, and discomfort. When your mind wanders, which it will, gently, with compassion, bring your mind back to the mantra, “so, hum” with each inhale and each exhale.

Journal Prompts

Journaling is another wonderful tool to help clear mental clutter, process your inner world of emotions, and offer a place for your psyche to rest. A journal is a container that can hold, separate you from, and provide relief for the inner workings of your mind. Taking time to process your feelings, keep a log of your day, write down what you are grateful for, log your challenges, your wins, what went well, what you need support around etc… can all be deeply healing for your mind, body, and spirit. Journaling allows you to feel connected to yourself, your intuition, and it invites your soul to speak. Here are few journaling prompts that can support clearing the clutter of your mind, body, and spirit.

• When you look ahead to the spring season, what seeds do you want to plant within yourself? This could be a goal, a hope, a plan, a new positive internal belief, just write for 1-5 minutes from a stream of consciousness, anything that comes to mind.

• Take a moment to reflect back, thinking about the past couple of months, has something blocked you, or stood in your way to move towards what you want? If so, how can you reconcile that now in your mind and body so that you can begin to move forward? 

• Reflect on any patterns of self-sabotage all throughout your life. Not to be unkind to yourself, but to look for one way you can disrupt this pattern to ensure it does not cause harm to the seeds you’d like to plant for yourself moving forward. Examples could be, doing more daily reflection with self-awareness, working with a therapist to heal these old patterns, doing more of anything that creates more confidence and trust within yourself. 

• Now imagine, how you will provide these seeds with nourishment? How will you help them grow? How will you ensure that they will be cared for as they sprout, and blossom? Write out all of the ways you will care for these seeds that you’ve planted and commit to their growth within your mind, body, and spirit.

• Write out anything else you’d like to clear from your mind, body, and spirit as you ease into the spring.

After your do this journaling, commit to spending time with the seeds you’ve planted within yourself. Keep a daily and/or weekly reflection log asking, how did I nourish the seeds I’ve planted of my intentions for the spring today? Consistency is key. Believe in your ability to grow what you desire within your life, ask for support and help if you need it, and show up for yourself fully and compassionately.

Self-Affirming Statement Creation

Having a helpful affirmation can offer hope, a reminder, and way of shifting out of the old patterns and beliefs, creating new, more useful ones. When you think about what you’d like to cultivate within your life as you ease into spring, what simple statement would help you re-anchor into the present moment. Think about a statement that will support you to move forward rather than being pulled down into past patterns. Take a moment and brainstorm all of the affirmations that come to mind, and then say them all out loud. Which one resonates with you the most? Write it down, set it as a reminder in your phone to pop up daily, practice saying it consistently, use it as a mantra. This statement will always be available to remind you of your desired outcome and reconnect you to the seeds you’ve planted within. Take it with you, use it to nourish these seeds, and your mind, body, and spirit. 

Visualization

Visualizing what you want is a helpful practice when cultivating the garden of what you want to create and grow within yourself. Our brain is essentially a recording of everything we’ve known, seen, and done up to this point in time. It will always return to default mode, especially if there are lingering negative, limiting, internalized beliefs. It will also return to default mode when we are living mindlessly from day to day. When you visualize what you want, you are offering your brain a new template, a new way of seeing things, a new way to be. This allows you to practice, to rehearse within your mind, new ways of being and offer options for your future self. Visualization is amazing and powerful work.

When visualizing, it is helpful to be comfortable, relaxed, and at ease within your mind and body. Take a moment to steady your breath, letting it become calming and serene. Allow your body to relax, easing the space between your eyebrows, unhinging your jaw, and softening around your shoulders, hips, knees, and ankles. Now bring to mind this seed you’d like to plant within your psyche, your mind, your body, your heart, and your whole being, as we ease into spring. Begin to see the daily practice of watering it, feeding it, growing it, nourishing it, nurturing it, see what all of these offerings look like. Now see yourself attaining the blossoms or fruit it’s bearing, how it will impact your life, how you will feel, really allow these feelings to sink into your being. Hold the image for as long as feels right. Bring in your self-affirming statement and repeat it in your mind to strengthen this image, for as long as feels right. Now allow the image to sink into your heart space, and hold it there for a breath, knowing you can bring this imagery forward to return to hope, self-trust, and inspiration to take consistent action any time you need to. As it fades, smile, and say to yourself, “and so it is.”

I hope these practices offer you support to believe in yourself, to trust yourself, and to allow hope and compassion to lead you forward into a healing, resourced, and healthy spring season. Practice letting go daily of what you no longer need, practice breathing, journaling, and visualization to guide you forward. You deserve to live a life filled with compassion, hope, inspiration, and joy. 

How to Make Healthy Habits Stick

Welcoming a new year often comes with hopes and dreams of change. You might see new year new you! all over social media, you might be hearing a lot of chatter about new year’s resolutions, you might even be creating your own. When it comes to change and creating new habits in life that are pretty different than your current habits, it takes a lot more than dreaming about the changes we want.

You see, creating a new habit is hard. There are countless books written on this topic, all so full of great information trying to hack our human nature that so strongly pulls us to return to our set point of being. While there are many great tactics out there to create new habits and make them stick, the one thread that seems to run through them all is practicing the new desired habit long enough so that you no longer have to think about it anymore. The process up to that point can be dicey, but it is possible.

Generally our brains are fairly lazy. Once it doesn’t have to work so hard to resist the changes we are trying to make, it finally accepts the new habit and then stops resisting it. Eventually the new habit occurs unresisted, without having to think about it. When you are trying to create any change in your life, the inevitable force you are up against is just yourself and the old habit you are trying to replace. You have to constantly work towards convincing yourself that the new habit is worth keeping around through practice and consistency.

When it comes to healing from a life of chronic dieting and emotional eating, it can be tough to create a new habit of relating to food in a non-emotional way. The truth is that diets don’t work but creating new healthy habits, one small incremental step at a time does. If you want to transform your relationship with food, your body and yourself, it’s best to start small, acknowledge and accept that it will take time, effort, concentration, focus, backsliding and picking yourself back up and planning and…you get it, it just takes a lot.

It’s helpful to start the process of change and healing your relationship with food with giving up the belief that a diet or any “lifestyle” or wellness program will cure everything. It is helpful to then get really clear on why you want what you want. Having a plan, a dedicated focus and the willingness to commit to yourself and recommit to yourself over and over again will bring you closer to making this desired change.

I think one reason change and creating new habits is so hard is because we’ve been seduced by the idea that it should be easy. This idea sells a lot of diets, program and systems. So much media attention is placed on 3 simple tricks to…, or the 1 hack you need to…, or how to lose X pounds fast while still eating whatever you want. These are all sensational, get our attention and when it doesn’t provide the promised result we just get caught up into the next shiny headline.

If you can let go of the belief that it will be easy, simple and fast and then trust yourself to show up for what you want, it may not be fast and easy but it will be possible. There might be some fun hacks, and it might be interesting to learn what makes us tick, but there is nothing like starting where you are with what you have and making a choice that today is the day—every single day.

To begin, know what you want, what vision you have for yourself, make sure you are super clear on WHY you want this. It’s helpful when your why is enough to motivate you during those times when your motivation wanes. Then determine the habit you’d like to create that will help move you closer to where you’d like to be and why you want to be there.

Now consider the action steps it will take to implement this habit. For example, if you’d like to begin eating more vegetables, the action steps might be, 1. Buy a leafy green or other vegetable that you like, 2. Have a recipe ready to prepare this vegetable, 3. Plan what day you will cook/prepare this recipe, 4. Follow through on your plan, 5. Reflect on how you feel. 6. Repeat!

The process of reflecting on how you feel will help you navigate how it’s really going and what you might need to shift or change. This is how habits become sustainable, when they are doable within your current life schedule, desirable-you truly want it-and when they are not rigid. If it isn’t doable, desirable and if you feel like you have to be perfect you are setting yourself up for failure.

Once this new habit is FIRMLY in place (you no longer have to think about it anymore and you are eating vegetables every single day without resistance) choose the next habit you’d like to implement. This process is simple and yet definitely not easy. There are going to be days you don’t want to eat your veggies. There will be days you have to throw a vegetable away because you never got around to preparing it or eating it. There will be days you don’t have time… These will feel like failures and it feels terrible to fail so then we figure it’s easier to just stop and give up then it is to try again and possibly fail again. This is backsliding. Backsliding is an inevitable part of the process of change.

When backsliding occurs, please don’t get discouraged. Return to reflecting on your goals, what you want and understand why it’s not working. Find the belief in what you want to be possible so you can keep trudging forward with your plan. Return to WHY you want this and let that help to support you and motivate you to keep trying. Then one magical day you’ll just be eating your vegetables without having to think about it (or do the exercise or meditation or cleaning or stop eating when satisfied or…whatever your goal may be) and you will feel the benefits of your hard work, determination and the willingness to believe in yourself.

There is no simple trick, only the determination to put in the work and make it happen, even when—especially when—you don’t want to. Staying the course even when you backslide, even when it’s hard, will help you learn and grow and create the change you desire. One day it becomes not so hard, and you feel the shift and that’s when you know you can savor the changes you’ve made and even begin to look to what’s next. Consider taking yourself through this process and prepare yourself for the challenges and the delights that lie ahead.

Happy New Year!!

To Weigh or Not to Weigh?

It seems that weight talk is constantly a topic of conversation. So many people obsess about the latest fad diet, their weight, how to lose weight, how to keep the weight off, other peoples weight and so on and so on… Body image and self-esteem have become intensely intertwined with weight.

So many people have the belief that weight loss will bring happiness and confidence. They believe that being thinner is best and that thin equals health. This simply is not true. This is a myth often perpetuated by the media and even the medical community. People often feel judged no matter what their weight is and believe that others are judging their bodies no matter what size and shape they may be. Many others are comparing themselves to everyone all around them and feeling inadequate and unworthy as a result of this comparison. This is not good!

For so many their relationship with the scale is frustrating and complicated. It feels as though stepping onto the scale will reveal whether they have been “good” or “bad”, which in turn leads to feeling either good or bad emotionally and about themselves. This action of letting the scale deliver how you will feel gives the number on the scale a tremendous amount of power over you and your mood state and self-worth.

When you step on a scale, will you feel happy because the number is lower or closer to what you think you want it to be? When you step on a scale will you feel angry, disappointed or shameful because the number is higher or climbing away from what you believe is an acceptable number to see? If the scale creates anxiety, tension, anger, stress, fear or shame it may be time to change your relationship with the scale—it may be time to break up with your scale.

Many of those I work with have a very complicated relationship with the scale and nearly all say that weighing themselves is a dreaded experience that provokes anxiety. Giving the scale this power over you robs you of your joy and can have a lasting impact all throughout the day on how you feel about yourself. The scale can also create a false sense of happiness and when you place your worth into a number on the scale, either way, you’re giving your power away to the scale.

So many feel confused about whether or not to use a scale as a tool in their journey of healing their relationship with food. I try to encourage everyone to make the choice that is best for them and serves their goals and allows them to feel empowered. There is no one right answer to the question of whether to weigh or not to weigh?

If you do choose to weigh yourself, these are some questions to consider before stepping a foot onto the scale:

-Will I be disappointed if the number is higher than the last time I stepped onto the scale?

-Can I view the number in a nonjudgmental way, not as a good number or a bad number, just information?

-Can I tell myself that I am worthy no matter what the number is on the scale?

-Can I feel deserving of eating and nourishing my body if the number is higher than I anticipated or hoped for?

-Can I use a self-affirming statement to remind myself that my worth is far greater than any number on the scale?

If you choose to step on the scale, it will be helpful if you can use the concept of nonjudgment within the process. When you engage with the number on the scale nonjudgmentally, the number is not good or bad, it’s just a number. The number does not represent if you are good or bad, it’s just a number. The number does not reflect your worth, it’s just a number. If you can approach the process with this nonjudgmental awareness and feel that the number is just information that can simply inform your process, then by all means, step on the scale. If you can’t, don’t.

If you feel you cannot answer the above questions affirmatively and that you will indeed judge yourself or feel less worthy based on the number, or if you will choose not to feed yourself, or binge because of the frustration, then it will not serve in your healing process to step on the scale.

The scale often represents emotional residue from diet culture where the only goal you have is to lose weight. This becomes so deeply entrenched with self-worth that if the number does not change or goes up it means that you have been “bad” or “cheating” on your diet. If the number goes down you have been being “good” and are celebrated. If you can untangle your relationship with your past dieting and empower yourself to eat in a way that serves your body and satisfies your mind and body, the number will begin to have less control over you. The more you ease away from dieting and more into intuitive and mindful eating, the less you will allow or rely on the scale to determine your worth and happiness.

I’d recommend that you do break up with your scale, committing to do so for just one month. During this month you can see what mental and emotional impact that it may have on you to not weigh yourself AT ALL.

Be curious about how it feels to leave the scale behind for a bit and notice if it frees up space in your mind. Be curious to see if it allows you to feel more empowered and in control, or if it leaves you feeling helpless and out of control. Just notice, be aware and allow this time away from obsessing about a number inform the way you interact with and use a scale going forward.

Once some people try this exercise of breaking up with the scale for a month, they choose to get rid of the scale for good (woo hoo!) Others find that they can begin to shift their relationship with it over time and experience their weight nonjudgmentally when they do step on the scale. Some find they are indeed able to use their weight as information in a nonemotional way. For some who choose to break up with their scale for good, they will ask their doctors and nurses to keep the number to themselves at the doctor’s office, they’d prefer not to know.

Wherever you are with your relationship with the scale is ok, and if you’d like that relationship to change, know that it can. You can feel empowered to make the choice you’d like to make when it comes to the question, to weigh or not to weigh?

No matter what you choose, know that you are worthy of feeling good and nourishing and caring for your body no matter what. You are worthy and deserve to speak to yourself, treat yourself and be treated by others with respect, kindness and compassion.

Your weight does not reflect or determine your worth. When you step into your worth and empower yourself to choose how to relate to a scale, even if that means breaking up with it for good, you will feel your worth expanding in a healthy, empowering and meaningful way.