5 Vital Habits for a Happier, Healthier Mind

The human mind is a precious gift and a working machine that controls every aspect of our lives. It is true that happy and healthy minds lead to better and much happier lives. For these reasons and more, it is important that we form habits that lead to happier and healthier minds, as this will lead to a better and more fulfilling life. Here are some you can try.

1. Exercise Often

Exercising leads to the production of feel-good endorphins that can make you feel better and happier. These endorphins are released during aerobic exercise, and they can help relieve stress, reduce anxiety and combat depression. 

For exercise to help you with all these and more, try to go for two and a half hours of moderately- intense aerobic exercises every week. If you can push further, you can also opt for one and a quarter hours of high-intensity aerobic exercises every week.

2. Get the Right Quantity and Quality of Sleep

Countless studies have shown the benefits of getting the right amount and quality of sleep. These include increased productivity, mental sharpness, and improved immune systems. Because of these benefits and many more, it is important to assess your sleep routines if you constantly wake up feeling tired, lethargic or if your thoughts feel foggy.

One major reason why you might not be getting enough sleep is if you snore. While there are many reasons why you snore, the good news is that there are some things you can do to stop snoring. One of these is using Somnifix strips. Some of the many reasons to try it include helping to reduce open-mouth snoring, helping improve sleep quality and helping you have the energy you need to get a proper start to your day.

3. Improve Your Diet

A healthy and happy mind needs the right kinds of nutrients.

Numerous studies have shown that complex sugars can have negative effects on our minds. Some of these sugars can lead to a crash when they are broken down by the body, depriving the mind of the glucose it needs, which leads to sluggishness, moodiness and overall lethargy.

To help keep your mind healthy, increase the amount of water you drink, and reduce your sugar intake.

4. Drink Lots of Water

Our bodies need water for both basic and complex metabolic functions. That said, water has also been shown to have profound benefits on our mental wellbeing. Your body uses thirst to tell you it is dehydrated, and when this happens, you might get headaches or feel sluggish.

Dehydration can also affect your mood leading to stress, confusion, grumpiness or even feelings of sadness. To ensure your mind is performing its best, you should drink the recommended eight glasses of water per day.

5. Develop a Support Network

Isolation and loneliness can affect our moods and feelings of happiness. However, the situation can be rectified or totally voided if we have strong support networks or do the daily work on ourselves.

Healthy relationships, both with others and your own inner self are key to maintaining a happy and healthy mind. If you do not know where to start, you could join a club, online community, volunteer at your local charity, or even try new hobbies and activities.

A support network can also help you expand your mind by providing new experiences and challenges. All these provide their unique set of challenges, and it is these challenges that can help you expand your mind and the way you think.

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Why Healthy Lifestyle Habits Are Crucial for Reaching Your Full Potential

When you look at the many goals and aspirations you have in life, it’s normal to want to map out the course in order to achieve them. But here’s something that people often leave off the list simply because they don’t realize just how powerful they are – healthy lifestyle habits. Yes, that’s right, healthy lifestyle habits are the cornerstone for reaching your full potential both in your personal and professional life.

But why is it so important and which are the best healthy lifestyle habits to adopt? Here’s a closer look.

Why Healthy Lifestyle Habits Matter

So, why exactly are healthy lifestyle habits so important to reaching your full potential? It’s really quite simple. When your body is healthy and you are giving it what it needs, you’ll then be operating at full capacity. You will have more energy, be more focused, be happier and more content in general, you will be surrounded by healthy relationships, feel balanced, and you’ll have a clearer outlook on your life. All of this will work together to allow you to realize your full potential.

But which habits are the vital ones to get control over? Which are the best healthy habits to adopt?

Be Mindful of Your Diet

One of the first habits to take control of is your eating. In order to reach your full potential both mentally and physically, you need to feed your body the nutrients required.

Getting enough fruits, grains, vegetables, and proteins each day and in each meal are crucial factors to living your best life . A healthy diet is truly one that includes balance.

Getting Enough Good Quality Sleep

Here’s a two-pronged habit wherein it’s important to not only get enough sleep but get enough good quality sleep. Good quality sleep is that deep sleep where you aren’t tossing and turning all night, constantly waking up, and then left feeling tired in the morning. 

There are a number of ways to achieve this healthy sleep habit, such as creating a bedtime routine and bedtime that you stick with; making sure your mattress, pillow, and bedroom are conducive to sleep; removing distractions from your bedroom that can act as a stimulant such as the television, and addressing sleep issues such as snoring and sleep apnea. There are so many health benefits in curing your open-mouth snoring as an example. 

Being Present in the Moment

This tip can be a little harder to achieve but is incredibly important in helping you reach your full potential. All too often people feel as though they are being pulled in multiple directions at once. What this means is that no one task ever gets your full attention. How can you possibly achieve your full potential if you’re not giving 100%? This is where being present in the moment comes into play.

Learning how to be present in that exact moment while performing the task/activity in question is a wonderful habit to master. Not only will it allow you to achieve your goals, but it can also help you to feel more relaxed, organized, focused, and content.

On Your Way to Reaching Full Potential

By adopting these simple yet effective healthy lifestyle habits, you’ll find you are well on your way to reaching your full potential.

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It’s safe to say that most of us don’t wake up EVERY single day with a positive attitude.

There can be many reasons for this, some of which are totally valid. But no matter the circumstances, as conscious creators of our lives we can decide at any moment to change that.

Deciding to choose to start your morning in a powerful, proactive and positive way sets you up not only for a great day but ultimately a great life.

By creating habits that empower you and put your mind into a positive state, you become the creator of your life, rather than being the victim of your circumstances.

4 Simple And Powerful Ways To Have A Great Day, Every Day!

1. Express Gratitude

Sometimes we can get caught in the thinking that life is happening TO us rather than happening FOR us. But in reality, there is so much to be thankful for! If you have money in the bank and in your wallet, you in the top 8% of the richest people in the world. If there is food in your fridge, clothes on your back, a bed to sleep in and a roof over your head, you are richer than 75% of the people in the world. Your ability to read this means you don’t belong to the 200 million people in the world that cannot read. Start a daily gratitude practice by simply noting down 3 things you are thankful for in your life & your life will change..

2. Set Your Intentions For The Day Ahead

Choose to write intentions rather than goals. Focus on the feeling of the outcome of these intentions. Even if the doing itself is not so much fun, e.g. washing the dishes, the outcome (clean dishes) will make you feel calm and happy. Focus on the feeling of knowing it is done and you now have clean plates! Do the same process for all of the things you want to achieve in your day.

3. Smile! | Powerful Ways To Have A Great Day

There are some days when we simply do not feel like smiling or “putting on a happy face”. But science has proven that simply using your face to smile or even putting on a fake smile will increase your feelings of happiness. Neurologist Dr. Isha Gupta says that a smile sparks a chemical reaction in the brain, releasing certain hormones including dopamine and serotonin. “Dopamine increases our feelings of happiness. Serotonin release is associated with reduced stress. Low levels of serotonin are associated with depression and aggression.”

Researchers at the University of Kansas published findings that smiling even helps to reduce the body’s response to stress and lower heart rate in stressful situations.

4. Breathe | Powerful Ways To Have A Great Day

Well obviously you are breathing, or you’d be dead right?! This is true, however, the fact is a lot of us are not breathing properly. That is, we are not breathing deeply, slowly or regularly enough.

Breathing is useful for more than just staying alive. Breathing helps to activate the autonomic nervous system, which regulates certain body processes such as digestion, blood pressure and heart rate.

In times of stress, we ten to hold or restrict our breath and over time that can become a habit. A habit like that is definitely not ideal for managing moods or creating wellbeing.

Right now, try taking a long slow inhale of 6 seconds, then slowly exhaling for 6 seconds. Notice, how does your body feel? What about your mind? A lot can change from just one breath! Imagine what could happen if you began to mindfully focus your attention on your breath every day. The long terms effects can be phenomenal.

It’s safe to say that not all days will be good days. That is an unrealistic expectation to hold of yourself. But, with a few simple tools like the above practised consistently, you can give yourself the best chance of having a great day, no matter what happens around you.

Remember, you are in charge of your life, no one else. Love yourself enough to put in the effort and create your ideal day!

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Life is like a book and every new chapter brings with it a mixed bag of feelings, emotions and experiences.

While some experiences give bring us joy and happiness, others make us anxious, sad and depressed. It’s like a roller-coaster ride with continuous ups and downs, but that’s what makes it interesting, isn’t it?

When life gets overwhelming, instead of facing everything with a positive attitude, we tend to stress over bad experiences, difficult situations and unfavorable circumstances. This creates panic and tension within, and suddenly we are no longer the person we used to be.

We forget our good habits, our natural style of living and start to embrace negativity. That’s where depression starts to set in. If not treated early we can end up stuck in a depression loop.

Yoga for Anxiety and Depression: 6 Poses to Boost Your Mood

Yoga, the age-old science of life is undoubtedly one of the best ways to overcome those miserable feelings and adopt a positive attitude towards life. The physical benefits of yoga are numerous and so are its mental rewards.

For those who are able to maintain a daily practice of yoga – depression, anxiety, stress and fatigue are only distant memories.

So, let’s look at 6 yoga asanas which should be practiced on a regular basis to ward off anxiety and depression.

1. Bridge Pose (Setu Bandhasana)

Lie down your back.
The arms should rest by the side and the palms should be down.
Fold your legs from the knees, making sure that a few inches of gap is there between your feet.
Now lift your back from the mat and ensure that the thighs remain parallel to each other.
Stay in the position for as long as you can and gently release.

Apart from being a great reliever of pain from the back, Setu Bandhasana helps to alleviate stress, anxiety and depression.

2. Child Pose (Balasana)

Kneel down on your mat.
There should be a gap of a few inches between your knees.
Bend forward such that your forehead touches the mat.
Bring your arms stretched out in front.
Stay in the position for a couple of minutes and gently release.

Balasana is a well-known pose for relieving negative mental build-up. The asana also helps to stretch the hips and lower back helping the body to relax.

3. Downward-Facing Dog Pose (Adho Mukha Svanasana)

Stand on all fours in such a manner that your body forms the structure of a table.
Let out your breath and slowly straighten your knees and elbows lifting your hips.
The idea is to create an inverted ‘V’ shape with your body.
Your feet should be in line with the hips whereas your shoulders should be in line with your hands.
Press firmly on the ground, tuck your tummy and look at your navel.
Stay in this position for as long as it is comfortable and gently release.

The benefit of this asana is that it promotes fresh blood flow in the body. The cervical spine and the neck are also stretched to a good extent which results in the release of stress from these areas. Thus, the entire body feels calm and anxiety is reduced.

4. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Lie face down on your yoga mat.
Place your palms on either side close to your chest.
Straighten the arms; lift the legs and torso from the mat (a few inches).
Keep the top of your feet pressed firmly on the ground.
Head should be kept straight or upwards and the shoulders should be away from the ears.
Maintain the pose till the time you are comfortable and release slowly.

The asana is best-suited for milder cases of depression but is better at relieving fatigue. The physical stress that is captured in the back is easily released with the practice of this pose.

5. Standing Forward Fold Pose (Uttanasana)

Stand in a straight position with hands by the side of your body.
Take your arms to your hips and bend forward.
Your chest and head should touch your thighs.
Now take your hands down and grab your ankles.
The thighs should be straight.
Maintain the position for a few breaths and release.

The tension from the neck, shoulders and back is removed with the practice of this pose. The functioning of the nervous system is also improved with its daily practice.

6. Plow Pose (Halasana)

Lie down flat on the back with the arms resting by the sides.
Lift the legs such that they make a 90 degree angle with the ground.
Now take your hands to your hip and lift the hips close to the chest by using the hands as support.
Now slowly take your legs over the head and place the toes above the head on the ground, firmly.
Thighs should be kept straight and remove the hands from the hips and keep them straight, stretched out forward with palms down.
Stay in the position for at least a minute and release.

Another pose great for reducing strain, felt in the back. Halasana is also good for calming the brain and keeping your mind relaxed.

Use this poses often to increase your health and mood, beat depression and get the most out of life.

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Life expectancy is higher now than any point in human history, but rather that being on the lookout for a rabid Saber-Tooth, the things that are harmful to your health are not as obvious.

So be on the lookout for these lesser known dangers that could be extremely harmful to your health..

1. Plastic isn’t fantastic | Harmful To Your Health

That water bottle you are reaching for on your desk at work or from the supermarket shelf, that you may think is beneficial. Could be extremely harmful to your health. If you choose to drink coffee out of a plastic cup you might want to rethink that too..

BPA (bisphenol A) is a chemical that is added to many commercial products, including food containers.

Research has linked even low-dose BPA exposure to cardiovascular problems, including heart disease, reproductive disorders, heart attack and hypertension.

Choose instead to drink out of glass or porcelain for your coffee and other beverages, and if do you choose plastic for your water bottles, make sure they are BPA free.

2. Take a seat | Harmful To Your Health

I know this one seems a little over the top, but hear me out.

Sitting down is not the direct problem. It’s the amount of sitting that is..

The human body was designed to move. Moving your body gets your heart beating and your blood flowing. When we exercise, we increase our blood flow, which helps transport oxygen and nutrients to every cell in our bodies.

The issue is that a lot of us are spending 40, 50, 60 hours each week sitting at our work desks, and then we sit down to have lunch. Then we go home and sit on the couch to relax.

Research shows that too much sitting can be detrimental to our moods, our heart function and our spine!

Be mindful of the amount of time you spend sitting each day and plan to make small changes that will help get you moving. Plan catch-ups with friends as a walk or hike. Walk to and from work or if you catch a bus, get off the bus stop a little further from work to get moving.

3. Not sweet enough | Harmful To Your Health

Research has shown that artificial sweeteners can alter our microbiome, killing off good bacteria in our gut as well as interfering with the hormones that help us to feel full.

That means when you eat artificial sweetners, your body may forget how to tell you that you are full. Seems counterintuitive right?

Not only that but some of the chemicals found in sweeteners have been linked to certain cancers, chronic fatigue syndrome, Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, autism, and more.

Instead of choosing chemical based sugar alternatives, try natural ones instead like honey or coconut sugar.

4. Watched TV, died.  | Harmful To Your Health

This one is a bit of a no brainer. We know TV isn’t great for us. It makes us lazy and stops us from engaging in the real world for hours and even sometimes days at a time (depending on the show.) But can it actually kill you?

Well, a recent study by the American Heart Association of healthy young adults found that watching lots of television is associated with premature death. WHAT?!

The results showed that those who reported watching three hours or more of TV per day had twice the risk of dying during the 8-year follow-up period than those who said they didn’t watch more than 1 hour per day.

So this weekend instead of binge-watching your latest favourite series, make a plan to get outside and into nature. Enjoy the amazing planet we are blessed to live on.

There are always going to be things in the world that are harmful to our physical, mental and emotional health. Our job is to decide which path we take and how well we want to treat ourselves. That will determine our overall well-being and happiness. What are you choosing today?

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The late Besse Berry Cooper, was an American supercentenarian whom passed away in 2012, aged an incredible 116 years old.

Besse Berry Cooper was only the eighth person officially verified to have reached the age of 116. She was one of the 5 oldest Americans in the countries history.

While everyone might not share the goal of living until 116 years of age, what we can glean from Besse’s incredible innings is how to live a healthier, fuller life.

When Besse Berry Cooper was interviewed, she was asked what the keys to living a long life were, Besse offered two pieces of advice: “I mind my own business, and I don’t eat junk food.”

2 Simple Principles That’ll See You Live 100 Years

I Mind My Own Business | Live 100 Years

It’s been proven stress is a silent killer. It will take years off your life and in some cases can kill you instantly!

For such a simple statement, the wisdom is deep. If you want to life a longer, healthier and happier life, stop caring about what others think, focus on yourself, your health and doing what fulfils you.

As a species, we humans tend to think we’re pretty smart, so it’s amazing to see how much of a role other peoples opinions play in our lives, especially during our developmental years.

Remember these are just thoughts and one year from now they won’t even be remembered, so why spend every day stressing? Be crazy enough to live life your way and do what makes you happy and you’ll a longer happier life.

I Don’t Eat Junk Food | Live 100 Years

Another statement that looks so simple on the surface, but when we dive deeper and think how many times have we heard this?  But how many of us are present enough to take note.

If stress is a silent killer, junk food is the loudest killer in the room, we can’t walk down the street without advertising enveloping us, which has desensitized us to just how poisonous junk food is, so much so that heart disease is now the number one cause of death on Earth.

So take heed, take care of yourself and take out the trash (from your fridge) If you want to live longer, healthier and with more energy than ever before. Start cutting the junk from your diet and your life and you just might beat Besse Berry Cooper’s record!

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Ayurveda is a practice that goes back at least 5,000 years to ancient India. It blends an understanding of human physiology and the 5 senses with the natural environment’s healing elements to teach you about the fine ‘art of living’. Millions of people around the globe are waking up to this phenomenal holistic health care path because of its power to almost magically uplift people’s day-to-day lives. Here are 3 superb Ayurvedic self-care strategies to help you relax into a more balanced, joyous daily routine.

Eat Mindfully

Patience and calm, deliberate action are core teachings of traditional Ayurvedic healing, especially when it comes to food. This is because the practice celebrates the power of digestion. Ayurvedic methods showcase the processes of the body and mind are set in motion not only by the food that you it but more importantly by how that food is consumed. 

Being aware of how you eat has been shown to have a number of health benefits, including reductions in stress, anxiety, and depression. It also helps people make fewer unhealthy food choices.

What exactly does mindful eating look like? One example of the practice is eating until you are about 80% full.  This works because it takes about 20 minutes for your stomach to signal your brain that you’ve had enough food. Ayurveda encourages you to be mindful of when you’re feeling slightly satiated, so that you can give your brain enough time to catch up with your stomach, and you don’t overdo it. Because good digestion has been shown to thrive in calm, quiet, and stress-free environments, putting on some soothing tunes or turning off the television while you eat is also highly encouraged.

Engage in ‘Abhyanga’

Touch is the first sense to develop as a baby, and the last to fade in old age. It holds powerful healing capabilities, especially when it comes to reducing stress, strengthening the immune system, managing pain from injury, depression, and disease, and speeding up the healing process after injuries. In fact, touch is so vital that it actually helps babies develop normally, and grounds in basic human compassion.

Dacher Keltner on Touch

One of the best therapeutic touch practices is known as ‘abhyanga’ or ‘self-massage’. This is an ancient form of touch where you apply healing massage oils and gentle nourishing strokes to you skin in order to replenish lost nutrients while stimulating your muscles, joints, and lymphatic fluids. It has been shown to have an amazing array of wellness-boosting benefits including decreasing blood pressure, inflammation, back and diabetic pain, anxiety, and sleep disturbances.

Ayurvedic practitioners teach that there are 3 ‘doshas’ or biological energies that exist among people: Vata, Pitta and Kapha. To optimize your abhyanga practice, it’s best to determine your main dosha and then follow a few simple guidelines:

Vata Dosha: Use sesame oil and slow, light to moderate pressure strokes with your whole hand 4-5 times per week.

Pitta Dosha: Use coconut oil, sunflower, or olive oil and slow, light to moderate pressure strokes with your whole hand 3-4 times per week.

Kapha Dosha: Use safflower oil and fast, strong strokes with friction 1-2 times per week.

It’s also recommended to use long strokes on your arms and legs and circular strokes on your joints for all the doshas.

Balance with Essential Oils

There are amazing health-boosting compounds found in nature’s plants, trees, flowers and herbs known as phytochemicals. When these natural organic elements are extracted, they are then used to create essential oils that help bring balance to many of body’s main systems.

Regular use of these essential oils in baths, aromatherapy, and massage oils is a great way to strengthen your immune system, reduce your stress levels, aid with your digestion and weight balance, boost your mental health, and keep your skin fresh and glowing.  In fact they are so powerful that they are even used to help cancer patients with the effects of their condition, and show promise for helping reduce the risk of developing tumors.

Some of the most popular and powerful essential oils include frankincense, lavender, eucalyptus, peppermint, myrrh, turmeric, lemon, ginger, clove, tea tree, sandalwood, and rose. It’s good to note that oils made using chemical solvents (known as absolutes) are not considered essential oils by clinicians. Instead, they advise to use a pure oil that is extracted from the plant using heat, known as steam distillation, or a cold-pressed method, known as mechanical extraction.

If you’d like some help getting started, you can take a look at this 2018 Essential Oils Review and Essential Oils Guide.

Ayurvedic texts have also taught us the power of affirmations to guide you in taking charge of your thoughts and creating your best life! This video will take you through some amazing self-affirmations to help you attract a steady flow of abundance into your life…

Change Your Beliefs & Change Your Life!

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Whether someone chooses a vegan lifestyle or they just want to eat a more plant based diet, science is continuing to show that plant based nutrition has some impressive benefits. If you’re not already eating a plant based diet, now’s the time to start!

There’s so much you can get from a change in your eating habits, including a level of health you may not expect, more peace of mind, and a feeling of well-being and contentment you didn’t know you could find. That might not sound too scientific, but it’s possible. Here’s what science is saying about the amazing benefits of plant based diets.

Amazing Benefits of Plant Based Diets

You’ll Lose Weight and Reduce Several Health Risks | Benefits of Plant Based Diet

For years, scientists have been saying that people who eat plant based diets typically weigh less than their meat-eating counterparts. They also have a lower risk of heart disease, lower cholesterol levels, and fewer instances of Type 2 diabetes. Those correlations are the strongest in vegans, followed by vegetarians, but being “flexitarian” can also make you healthier. Flexitarians don’t avoid meat or dairy, but they consume much less of it. So while they aren’t vegan or vegetarian they typically have a plant based diet.

You Can Be Responsible for Helping to Save the Planet | Benefits of Plant Based Diets

Even just reducing how much meat you eat, and choosing a more plant based diet, can put you on the right track toward saving the environment. Right now, the planet is in danger. Despite some who don’t agree with that, the science on the matter is very clear. Summers are becoming hotter, winters are becoming colder, and storms are becoming more severe. With all of that going on, you have the chance to help. Eating plant based won’t just provide huge benefits for you, it will also provide huge benefits for the entire earth. We only have one planet, and working together to protect it is a great feeling.

So, What Else is New With Plant Based Eating? | Benefits of Plant Based Diets

One of the most important things to remember about all the amazing benefits of a plant based diet is that the quality of the food matters. You can stop eating meat and dairy and still eat a lot of junk food, but that’s not really going to make you healthy. You’re not going to have the health and happiness you need and want, and you will still feel sluggish and uncomfortable. By focusing not just on what kind of food you’re eating, but on the quality of the food, as well, you have the chance to truly be healthy and reap all the benefits that come along with that. It’s an adjustment and an investment, but one that’s well worth it.

Plant Based is the Way to Go for the Future | Benefits of Plant Based Diets

Finding the abundance and joy in your life is important, and there are a lot of ways that can be done. But if your health isn’t good, you’re tired a lot, or you just generally don’t feel well, it can be very difficult to know what to do next. How do you get out of that? What’s going to make you feel better, and feel like yourself again? Well, choosing a plant based diet is a good start toward reclaiming anything about your health that you may have lost. Not only that, but the planet will thank you, too.

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One of the most enlightening experiments ever conceived showcases the power of your thoughts, how positive words and thoughts like ‘gratitude’ that are directed toward water actually cause it to form into stunningly beautiful crystalline shapes, while negative, unkind ideas cause the molecules to become ugly, misshapen, and disjointed.

In 1994, Japanese researcher Dr. Masaru Emoto set up investigations that revealed how water, which makes up 60% of the human body, is greatly influenced by the mindset and feelings of the people who surround it:

Dr. Emoto’s groundbreaking research helped uncover 3 amazing secrets to manifesting the life of your dreams.

1. Speak Your Ideas Out Loud | Power of Your Thoughts

Sound creates form and as the water experiments reveal, what you speak out loud influences the exact material form that will unfold before your eyes. Many other researchers have also replicated the impact of sound on material objects. Such as the sand experiments conducted by physics researcher John Stuart Reid and Grammy-nominated sound healer Steven Halpern. These studies and demonstrations highlight the power of creating your reality based on the words you speak. This is why making a conscious effort to choose your words with care can have such a profound impact on your success.

2. Hold a Clear Intention | Power of Your Thoughts

“Love and gratitude: This crystal is as perfect as can be.” – Masaru Emoto, The Hidden Messages in Water

An intention bridges in both feelings from your heart and thoughts from your mind to give your words maximum impact. For instance, if you say the word ‘Love’ while feeling that emotion and also thinking about who or what you are sending love to, you can influence the makeup of the magnetic field that surrounds you. This energetic field is not some hocus pocus idea, but is in fact scientifically documented and operates much like the Earth’s magnetic field.

Every time you think a thought or experience an emotion, your mind and heart each send out a magnetic ‘resonance’ or ‘vibration’ via your magnetic field. When you focus on uplifting thoughts and feelings, the vibration you send out is likewise more positive.

Our heart has been shown to be the first place that perceives resonances or vibrations that come into our magnetic fields from others. So when you send out a positive resonance, it will be recognized and accepted by those who aspire to interact with someone of that same vibration. This is how you magnetically attract the people and situations into your life who are emanating positive vibrations that support your goals.

3. Make Thought Control a Priority | Power of Your Thoughts

Once your heart perceives resonances or vibrations that come into its magnetic field, it then sends a signal to your brain. Your brain stores most of your memories and beliefs in your subconscious mind. Here’s where things can sometimes get mixed up: your brain’s perceptions about outside vibrations can be unduly influenced by old programmed patterns of thought that are based on past experiences with that vibration.

For instance, if you ever fell love in the past and it didn’t work out, your heart still experiences the vibration of love and sends that signal to your brain. However, your brain’s subconscious mind remembers that love equals pain. Your thoughts then begin forming around the vibration of pain. Instead of thinking welcoming thoughts about getting to know the person, you become fearful or sad. You may come up with all kinds of reasons why things will never work out.

The key is to consciously catch your thoughts at this stage of the process and change them. Many people actually attract the people or situations into their life that they want, but then subconsciously reject them. Then subconscious thoughts manifest themselves via our actions. Consistently check in with your thoughts throughout the day – in other words, by thinking about, what you are thinking about – you will be more successful in taking control of your subconscious mind and shifting into the driver’s seat so that you can enjoy a beautiful life filled with everything you desire.

Use these positive and inspiring affirmations to help influence your thoughts and empower your dreams…

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Do you have trouble sleeping? Is it because you find yourself anxious as you go to bed and spend more time thinking than actually sleeping? Sleep relaxation techniques can help.

If you have trouble sleeping, you are not alone. Stress and worry have a strong connection between insomnia and anxiety. If you’re stressed it’s probably affecting your ability to fall asleep.

Anxiety is one of the most common reasons people have trouble going to sleep. Trying to go sleep anxious makes it easy to feel fear and a general feeling of being overwhelmed with the responsibilities of life.

This anxiety makes you wake up feeling groggy, tired, and frustrated. It can also lead to irritability, lack of energy, and you might find it difficult to concentrate.

It can be a vicious cycle to break. But, with these four proven sleep relaxation techniques, you can learn how to fall asleep faster and rid yourself of anxiety related stress.

1. Progressive Relaxation | Sleep Relaxation Techniques

Progressive relaxation can help you sleep better and also help you learn more about your body in the process. With this sleep relaxation technique, you work one area or set of muscle groups at a time. First, you tense them, then you relax them.

This tensing and relaxing of them will show you where you hold the majority of your tension and help you remove it before bed. This exercise tends to start at the feet and work your way up as you drift off to sleep.

Some of the benefits also include:

• Improve mood disorders including PTSD, depression, and anxiety
• Minimize daytime fatigue
• Reduce bodily pain

Try it before you got to bed, only spending 5-7 minutes on your entire body.

2. Guided Imagery | Sleep Relaxation Techniques

Guided imagery is a visualization technique that lets you engage all the senses of your imagination. This tool can help you connect the subconscious and conscious mind together to guide your mind toward the outcomes that you want. In this example, your goal is reduced stress and better quality of sleep.

Spend a few minutes before bed imagining a calm, peaceful, and soothing environment. There are a ton of great mindfulness apps that can also guide you through the experience before bed as well.

3. Breathing Techniques | Sleep Relaxation Techniques

A simple breathing practice before bed can help you reduce stress and fall asleep much faster. If you are feeling anxious or stressed, try different types of breathing techniques to rid your mind and body of negative emotions.

The 4-7-8 technique is a very useful one that you can try right now.

• Inhale for four seconds
• Hold the inhale for a total of seven seconds
• Exhale your breath for eight seconds (very slowly)
• Do this exercise 3-4x when you feel stressed or anxious

4. Nighttime Meditation | Sleep Relaxation Techniques

There are man similarities between meditation and sleep so it makes sense to use meditation as a sleep relaxation technique. Meditation can help you relax, reduce stress, worry, and anxiety as well. Try a Guided Meditation from our friend Jess at Rising Higher if you want to have someone walk you through the process.

Hopefully, these four proven sleep relaxation techniques will help you fall asleep faster and get the rest your mind and body deserve. If you’re struggling with falling asleep don’t accept it, take action with these tips to figure out something that works for you. The more quality rest each night, the better your mind and body will perform the following day.

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