Authentically Joycelynn

Living Whole in the Kingdom of God

Wellness

by

6 Benefits of Mindful Breathing

6 Benefits of Mindful Breathing

breathe

 

What are benefits of mindful breathing? It’s something we do everyday, every moment of our lives and we don’t really think about it do we? It’s automatic. Human beings breathe an average of 17,000 to 20,000 times per DAY! Is that crazy or what? How many times out of that 20,000 did you give ANY thought to that breath? I would daresay… most could say 0.

What is mindful breathing? How does it impact other areas of your life? Here are 6 benefits of mindful breathing and I will also be sharing a 3 minute mindfulness breathing exercise!

  1. Mindful breathing before a meal will help calm your nervous system bringing more awareness to the enjoyment of your food. Bring attention to your meal as you chew. Be present with what you are eating. It will help you slow down during a meal. Reducing stress helps to improve digestion.
  2. During a stressful situation where anger and emotions are involved, if you will step away and practice mindful breathing you will notice how the tension reduces in your body. You will be able to shift your emotionally charged body to a place of balance and reason.
  3. Mindful breathing helps to bring clarity to your thinking. If you are anxious or scattered in your thinking, taking a few moments to bring attention to your breathing will help you regroup and focus on the task at hand.
  4. Mindful breathing attention during different times in your work day will help relax and re-energize you during your day.
  5. Mindful breathing promotes more clear communication. When you are able to be more present with individuals, you are able to be in a better listening mode and then you are able to better communicate your intentions. Rushing through a conversation or meeting keeps you from fully listening to the other individual.
  6. Taking time for mindful breathing will improve your personal state of overall calmness and improves your own sense of personal well-being.

“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.” Andrew Weil, MD

3 Minute Mindfulness Breathing Exercise

Copyright: bradcalkins / 123RF Stock Photo

I want you to experience full attention to your breathing. This exercise is modified from the wellness program I attended: (Wellness Inventory)

1. Get in a comfortable position (lying, sitting, stannding, whatever is best for you. I personally LOVE my recliner)
2. Exhale deeply, contracting the belly.
3. Inhale slowly as you expand the abdomen.
4. Continue inhaling as you expand the chest.
5. Continue inhaling as you feel your collarbones lift.
6. Pause briefly. Don’t hold..
7. Exhale in reverse pattern, slowly. Release the shoulders, relax the chest, contract the belly.
8. Repeat.
This requires some practice to make the process smooth. Practice so that inhalation and exhalation are equal. Then allow the exhalation to become a little longer.  Try this for at least 3 minutes.

Funny how we do something 20,000 times/day and never pay attention to it. Try over the next few days to take a few moments out during the day and pay attention to your breath. You will begin to find how this helps in a relaxation process. You will see just how stopping to pay attention to your breathing will help release tension and stress.

Here are a few breathing/mindfulness/relaxation/meditation audios from one of my favorite holistic doctors, Dr. Andrew Weil:

Breathing: The Master Key to Self HealingBreathing: The Master Key to Self HealingSelf-Healing with Sound and MusicSelf-Healing with Sound and MusicMeditation for Optimum HealthMeditation for Optimum Health

&

When I first started my journed of wellness, I was overwhelmed and stressed to the max. When I took the Wellness Inventory Assessment as a wellness coach student I discovered my breathing was the least effective aspect of my life, and it was where I was most motivated to change to get my life back into a healing balance. This is one reason  mindful breathing is so important to me now.

If you would like to discover where you are on the Wellness Continuum, you may want to contact me about taking the Wellness Inventory Assessment for yourself.  The other thing you can do, if you haven’t already, is to opt in for my FREE E-book: De-Stress, Renew, Be Whole.

For now, BREATHE…

Be Well,

Joyce

 

by

What Is Wellness?

What Is Wellness?

I wanted to talk a little bit about wellness or well-being concepts today. I’ve studied with colleagues of Dr. John Travis in the Wellness Inventory program. Here are a few concepts of Wellness according to Dr. John Travis:

1. Wellness is a choice – a decision you make to move toward optimal health.
2. Wellness is a way of life.
3. Wellness is a process…starting with an awareness of which direction to begin moving in.
4. Wellness is an integration of body, mind, and spirit…and all areas of that integration has a direct impact on all areas of your life.
5. Wellness is the loving acceptance of yourself.

Loving and appreciating yourself isn’t selfish. I’m not talking about elevating yourself above all others. It’s not like that. It’s a genuine love an appreciation of yourself so that you are able to make better choices. People around you see and respect the genuine you. Have you ever been around someone who had a great self-image? Compare to someone who feels down on themselves all the time. Quite a contrast.

If you are a mom with children still at home, think about what a great impact you will have on them as they see how you feel about yourself? It help’s to instill within them an honor for you, and it empowers confidence in the way they feel about themselves. If you honor yourself now, you will grant them the ability to have a better image of who they are…

When we honor and respect ourselves, we make better choices. We are modeling our choices in front of those around us.

Just so you know….I’m a work in progress. I’ll be talking and sharing about several dimensions of wellness over the next several weeks. Some of the dimensions I’m a champ! Other… well, like I said, I’m a work in progress. But one of the definitions of wellness is to be moving in the right direction. Not perfection!

During the course of the next few weeks, I’ll be sharing choices. Not hard fast “this is how you HAVE to do it” type of nurturing. YOU are the BEST judge to what your body and life needs!

I also like to share easy ways to add nurturing goodness to your routine. It’s GOT to be easy. We are learning to approach things without all the stress, right?

In regard to smoothies:

I LOVE them! I’m not always a recipe sort of person, so I’m just going to share some principles here. Create your own, and share in the group what you created!

 

Basic Smoothies:

1. You need a blender.

2.  You need a liquid base. This can be water, milk, coconut milk, soy milk, almond milk, or something like rice milk. I usually start with about a cup or cup and a half. Go ahead and put this in your blender.

2. Greens. If you desire greens now is the time to add. I would start with something like baby spinach. It’s mild. Don’t worry, you really won’t taste it in your smoothie. You will just reap the benefits. I put a big handful into the blender and blend until smooth. You will have a nice shade of green liquid.

3. Creaminess. I love my smoothies to be creamy. You can achieve this by adding a banana or something like an avocado. Again, blend until smooth.

4. Protein. If you want to add a little extra protein, you can find non flavored whey powder, nut butters, greek yogurt, or any other protein powders. You can find whatever you need for your body’s needs. You can find protein powders that are gluten free, dairy free, and soy free.

5. Fruit. Freeze your fruit. I love to add frozen berries. Add a little and blend to the consistency you want. I usually start with a cup. Blueberries make the smoothie have a purple color.

You can add stevia or honey to your smoothies, depending on whether you need to cut the carbs or not.  And if you are EVER at a loss for ideas on smoothies, Pinterest is the never ending idea maker to create something just for your taste.

Smoothies can be green smoothies, fruit smoothies, veggie smoothies, detox smoothies, meal replacements, on the run nutrition, and great for snacks.

 

Treat Your Feet

• 2 Tablespoons of Cornmeal
• 1 Tablespoon of Mashed Banana
Stir cornmeal and banana together until evenly
blended. Massage paste all over feet, working into
calluses for about 30 seconds, or until skin feels
smooth. (Cornmeal exfoliates and has antifungal
properties!)

Take time out again for at least 5 minutes of “alone” time. Time where you take a few deep breaths and let out the stressors of the day. Even if you have to go into the bathroom and lock the door. DO IT!  I’m starting you out on 5 minutes, because if you NEVER do it, even 5 minutes is a good start.

Be Well,

Joyce

by

Travel Day to Europe is HERE!

Travel Day Has Arrived

I’d dreamed of this day for over a year! I couldn’t believe it was all in order and now I had awakened to the most fabulous day! The first thing I noticed was I felt like I heard a “pop” in my mouth. Like my jaw popped. That’s not what it was. It was a cap on one of my front teeth. Not one of the two in the middle. It was the one on the right, right beside my middle teeth. It was NOT fixable. I was left with a metal post hanging down in the place where the cap of a tooth had once been.

One of my worst nightmares realized on one of the biggest days of my life.  Just a background, but as a child I had TONS of strep throat events in a two year period and had been exposed to Tetracycline…over and over and over again. It had ruined my teeth. Little by little, the damage to my teeth has been experienced, to where I’m at the point I need a major overhaul on my teeth. It’s not from lack of brushing or taking care of them. It from the exposure to the drug many years ago. I’d had to have a root canal on this particular tooth when I was pregnant with my second child. And…now it was gone. If I smile openly, the gap is there.  I made the decision right then and there… I’m NOT my teeth. I’m NOT my inadequacies. I’m a worthy individual, even with a glaring gap in my teeth. I’m good enough even in spite of my deficiencies. I’m saving money for major dental work…and it’s not going to happen on travel day.

Point here…realize your worth is NOT in what you feel is an inadequacy. Your value as a person is internal not external.  That’s enough about my tooth. I told you I was going to share EVERYTHING that impacted me on this trip!

Vulnerability

I can’t continue this series without letting you know how I was feeling inside about the trip. I never had what I would say “fear” about the trip. About a week before the trip, I began to have a little struggle on the inside. The current state of our world is enough to give anyone pause. I’d be flying into a city (Paris)  where terrorist activity had killed 130 people only a few months prior (November 2015). I’d be flying into a city where only a few weeks ago, an airplane left the airport and the people aboard were never seen again. I’d be traveling to a train station in a city where only a few months prior had been prey to a terrorist attack bombing at their airport (Belgium). I silently wondered if when I left this country, would I see my family again.

Would I find myself involved in being in the right place at the wrong time were a terrorist acticity occur? I had to say, the reason or purpose for my trip outweighed any fear or thoughts of my own demise. What I purposed to do and learn outweighed the chance that I would face something devastating. I knew if something happened to me, it could never be said I allowed fear to keep me from doing something that could be life-changing by taking the chance. So now you know. I did think about my own mortality. I’m a woman of strong faith and relationship with God. By my own understanding, I’d still be OK, even if I no longer existed in this earthly vessel. I did phone all my kids before I left. Telling them how much I loved them. I also had that same love conversation with my mother and my husband. None of them knew the thoughts I had or why I was making sure I spoke to each of them before I left.

That’s all I’m sharing for this post. I’m back home. So, you all know I didn’t meet a demise at the hands of terrorists. I’m so enriched by this experience. The next blog post will be a bit more colorful. Yes. This is where the funny Becky Bloomfield stories of the Shopaholic series starts. It started the moment this diva stepped out into foreign soil.

Love you and and thanks for reading and following along with me on this journey. It’s not really about me…for me it’s about sharing my story and inspiring your to create yours.

I’d love to hear from you! Leave me a comment below and let me know a little about you!

PS… I’ve got about 14 more posts to write in this series… Each day was so full, and SO many beautiful pics I’ll be including! Be sure to check back for new articles over the next few days!

Here is the next post. Stress Free Diva Goes to Europe: Departure and Arrival.

Be Well,

Joyce

 

by

Best Self Help Books for Women on Amazon

Best Self Help Books for Women on

Best Self Help Books for Women On Life, Love, & Health

I’m an AVID reader! I love self-help books, so I thought I would share my favorites. So, here is my list of 10 best self help books for women on Amazon and you can find them all on Amazon. Most are available by on Kindle, if you want something instant! (I LOVE to hold a book in my hands, but sometimes I want the book NOW)  The 10 Best Self Help Books for Women on life, health, and nurturing that I’ll be sharing, are my personal favorite and have make a huge impact on my life!

1. Eat, Pray, Love   by Elizabeth Gilbert.  I was given this book for Christmas when it first came out in 2007. This book was instrumental in my life as I was beginning to re-think the path I was walking along in regard to my career and what I really wanted out of life. This is NOT a “how to” book, but rather a simple book sharing the journey of Elizabeth Gilbert. She reached a point in her life where she was questioning her choices in marriage, career, and life in general. Every page was a genuine outpouring of her desire search for meaning and love. I’ve also seen the movie and Julia Roberts did a great job capturing the essence of the book.

2. You Can Heal Your Life  by Louise Hay. A great description from Amazon about this book, “Louise’s key message in this powerful work is: If we are willing to do the mental work, almost anything can be healed. Louise explains how limiting beliefs and ideas are often the cause of illness, and how you can change your thinking…and improve the quality of your life!”  This is a favorite recommendation as a one of my best self help books for women on healing your life.

3. Herbal Healing for Women by Rosemary Gladstar.  I’m an herbalist and aromatherapist, and this book is a great overview of using herbal help to support common issues that is particular for women. I own Healing Streams Wellness Center for women, and this is a reference book I find valuable in that center. I personally have experienced periods of stress and burnout in my nursing career, and this reference has been a great support for me.  Great herbs at Mountain Rose Herbs.

Best Self Help Books for Women on

 

4. Adaptogens: Herbs for Strength, Stamina, and Stress Relief   By far, this book gave me a great “ah ha” into understanding my own personal burnout experience. I felt like I was experiencing “adrenal fatigue” which I do know is not a “medically accepted” term at this time. I was experiencing extreme fatigue, exhaustion, and feelings of overwhelm. When I read this book, I cried. FINALLY, I found something that made sense to me and it explained my situation. I created teas and things like “adaptogen balls” that I could use to support and nourish my body.  I use Mountain Rose Herbs  for most of my herb purchases and really love their quality.

5. Mind Over Medicine  by Dr. Lissa Rankin.  I loved this book. This was about a woman’s journey, similar to Elizabeth Gilbert in Eat, Pray, Love, except it’s about a physician, which is great, because since I’m a nurse, I felt I related specifically to her struggle in Western Medicine.  A very moving journey of Dr. Rankin. I found this to be a one of the best self help books for women on life journey.

6. The Wellness Workbook  by John W. Travis, MD was a textbook I used during my training as a Wellness Coach. This book was instrumental in helping me heal during a severe time of burnout in my life. I use it daily as a tool when sharing with others now as a Wellness Coach. This is the one of the best self help books for women on wellness that I know of! Truly one of my favorites!

best self help books for women on

 

7. Healing Your Family History: 5 Steps to Break Free of Destructive Patterns by Rebecca Hintze. I love this book. Let’s be honest. Many of us have “stinkin thinkin” and it can come from destructive thought patterns developed from childhood. I found this book to be very helpful to me personally as I worked through the “why” of my though patterns. I have found this to be one of my favorite self help books for women on working through destructive thought patterns.

8. One Small Step Can Change Your Life: The Kaizen Way by Robert Maurer, Phd.  This is a nice little book that can be a life changer. When you learn you don’t have to do it all at once, or take huge impossible steps; you will be amazed at your progress in reaching goals! One of my favorite for sure!

9. Forgiveness: 21 Days to Forgive Everyone for Everything  This was a great book. Bitterness is as the root of so much stress and even physical problems. It’s imperative to explore this subject especially if we want to grow past what may be hindering us.

10. How to Hug a Porcupine: Dealing With Toxic & Difficult to Love Personalities Great book on learning to deal with the difficult people in our lives, and how to set boundaries.

11. Declutter Your Life: Reduce Stress, Increase Productivity, and Enjoy Your Clutter-Free Life  Clutter will destroy our peace! I totally believe this! It’s unreal what clutter does to compromise your peace and even productivity.  This is one of the best self help books for women on how to declutter.

I hope you enjoy my book suggestions for self help books for women! I certainly found them to be life changing.

Be Well!

Joyce
best self help books for women on