Posts for: February, 2019
Aristotle once declared that “we are what we repeatedly do.” This declaration is our truth. We each have a series of rituals that we perform daily. Many of those rituals are mindlessly incorporated into our daily lives though. These can include having a cup of coffee before you do anything else in the morning, reading the newspaper on your patio, eating lunch at noon every day, turning on the news when you get home from work, etcetera. In this case, rituals and habits are interchangeable.
If we are what we repeatedly do, then why not regularly do something that brings meaning and a sense of fulfillment into your life? Our habits can make or break us. Replacing negatives habits with positive rituals can do wonders for your health and happiness.
Creating a mindful ritual can also significantly improve your sense of self-awareness, self-love, and self-worth. Rituals help us to establish a deeper relationship with our self. They also help us to create a space or time that is dedicated to something that brings us joy, peace, and clarity. Healthy rituals can help us to move in a positive forward direction and improve the quality of our lives, one day at a time.
Dr. Deepika Chopra, a holistic psychologist and manifestation expert, states that “the more we can rely on constants, the more we are able to positively engage in spontaneity.” Rituals don’t necessarily need to have a spiritual undertone either; they can involve any practice or activity. Rituals can also be created to include your family or friends; they don’t always need to be something that you do alone. The possibilities are endless and what makes your ritual or rituals so special is that they are unique to you and with whomever, you decide to participate.
How to create a ritual
Step 1: Establish what you want to bring into your life.
Do you want to be happier? Healthier? More creative? Do you want to strengthen your physical body? Do you want to find a spiritual connection? Spend more time in nature? Develop a deeper relationship with your family or friends? Do you want to read more? Learn more? Sleep deeper? Learn to quiet your mind?
By taking the time to think about what you want to manifest consciously, you will be able to create a ritual that suits what you want to bring to fruition.
Step 2: Create an action-based plan that includes a time and a place.
Decide when, where, and how often you are going to practice your new ritual. Making a clear and concrete plan for your new ritual will help you stick to it and make it a conscious habit. Your ritual can be as simple or as grand as you want it to be. Maybe it’s just taking a moment every day at sunset to thank the universe for all that she has given you. Or perhaps you want to start each day with a twenty-minute sunrise yoga practice. Maybe it’s making your morning coffee a technology-free time.
Your ritual is unique to you.
Step 3: Make a promise to yourself.
Our lives are full of hustling and bustling. Our days often blend into one another because we are so ingrained in our routines. Incorporating a positive and mindful ritual into your day will help break up the monotony of our other daily habits and tasks. To stick to a new ritual though, you must make a promise to yourself to complete it no matter what. It will take time to turn your new ritual into a mindful habit, but once you do, you won’t be able to imagine your day without it.
Rituals help bring balance and stability into our lives. There is no limit on the number of rituals that you can create for yourself. The idea is to do something consistently that brings meaning and joy into your life. There is no time like the present to make time for you.
Valentine’s Day is a day usually celebrated with someone whom you love. Whether this love is romantic, platonic, familial, or the love between you and your furry best friend, the day is recognized as a day of love. Valentine’s Day has come and gone, but this doesn’t mean that the celebration of love needs to end. Since you’ve just celebrated shared love, why not switch gears for a moment and celebrate self-love?
“Self-love, self-respect, self-worth: There’s a reason they all start with ‘self.’ You can’t find them in anyone else.” -Anonymous
It is often the case that we give more love to others than we do to ourselves. We neglect to love the one person who we will spend every second of the entirety of our lives with. What is often not realized is that the more we love ourselves and strengthen the relationship that we have with ourselves, the more capable we are of sharing our love with others.
“Self-love is a state of appreciation for oneself that grows from actions that support our physical, psychological, and spiritual growth. Self-love is dynamic; it grows by actions that mature us. When we act in ways that expand self-love in us, we begin to accept our weaknesses as well as our strengths, have less need to explain away our short-comings, have compassion for ourselves as human beings struggling to find personal meaning, are more centered in our life purposes and values, and expect living fulfillment through our own efforts”- Deborah Khoshaba, Psy.D, Psychology Today
The seven steps that Dr. Khoshaba prescribes are to become mindful, act on what you need rather than what you want, practice good self-care, set boundaries, protect yourself, forgive yourself, and to live intentionally. Imagine if you treated yourself with the unconditional love that you bestow on the people in your life that are dearest to you? Taking care of yourself first isn’t selfish.
You’ve likely heard the claim that you can’t love another person until you love yourself first. And well this is not entirely true; the significance of this claim is that our ability to love comes from within. There are endless ways to express self-love.
Taking care of your physical self by eating healthy, exercising, getting sufficient sleep, staying hydrated, maintaining your oral health, keeping up with annual medical check-ups, and just listening to the signs your body gives you is self-love. Taking care of your spiritual self through meditation, yoga, spending time in nature, journaling, and practicing gratitude is self-love.
Here are a few simple ways you can start practicing self-love today:
Create a gratitude journal
Implement a “treat yourself” day
Make a list of all the things that you like about yourself
Pay it forward
Go for a long walk
Learn something new
Let go of what no longer serves you
Clean out your closet
Take a nap
Make a cup of tea and read
Designated a “no screens” time
Get a massage
Write a letter to yourself and don’t open it for one year
Take a hot bath
Create a self-love mantra such as “I love and accept me for me”
When we take care of ourselves, we are better suited to take care of others, and that’s really how the world goes around. As the Beatles once sang, “All you need is love.”
The skin on our lips is very different from the skin that covers the rest of our body. Our lip skin is very thin and delicate. Our lips don’t have any hair or sebaceous glands (glands that produce oil), which help to keep skin lubricated and protected from environmental forces. The skin on our lips also doesn't produce natural sun-filtering melanin. For these reasons, our lips are very vulnerable to damage caused by the sun, the wind, and cold temperatures. Unprotected lips are also at a higher risk of developing skin cancer than other parts of the body.
While our lips are susceptible to chapping and cracking, repairing and protecting them is easy. Our lips deserve the same, if not more, attention than the skin on the rest of our body. Your lips take center stage on your face and deserve star treatment! To obtain and maintain soft, supple, and smooth lips following this simple lip-care regiment.
1. Exfoliate: Exfoliation is vital. Exfoliating once a week will help remove the dead skin on your lips and unveil the fresh skin the has rejuvenated beneath. Mix one teaspoon of honey with two teaspoons of sugar to make an at-home lip exfoliator. Simply apply the honey and sugar mixture to your lips and then leave on for ten minutes. Gently remove from your lips with cold water and a washcloth.
2. Moisturize daily: Your lips are like a sponge. When they are dehydrated, they dry out and shrink. Keeping them moisturize by applying a balm or lipstick with hydrating ingredients will improve the appearance and volume of your kissers. Avocado oil, coconut oil, almond oil, jojoba oil, sunflower oil, lanolin, and shea butter are all highly effective and natural moisture-providing ingredients.
Speaking of lanolin, we carry a line of lip products up at our front desk that all contain lanolin! Ask Honi or Ivonne to show you our variety of tinted balms next time you are visiting us.
3. Protect: You should never leave your house without sun protection on your face and your lips! Make sure your lip balm or lipstick has at least 15 SPF. Keeping something protective and moisturizing on your lips will also help prevent windburn and chapping due to cold temperatures and dry conditions.
4. Treat your lips to a mask: Treating your lips to an ultra-hydrating lip mask once a week is an easy and luxurious way to repair and rejuvenate your lips. Burt’s Bees makes a fantastic lip mask that will make your lips feel instantly silky and youthful.
5. Hydrate: When your body is dehydrated, your skin shows it. You’ll be surprised how much fuller and smoother your lips appear when you are sufficiently hydrated. Make sure you are drinking at least two liters of water a day.
If you follow these five steps, your lips will thank you!
In 2018, tracking our sleep was the leading trend in the realm of sleep hygiene. With the use of various technologies and applications, we were able to monitor different aspects of our sleep cycle, including length and depth. It is through this awareness that we have been able to make changes to our sleep environment and habits to optimize our sleep. We are no longer focused on solely sleeping longer though; we want to obtain a more a consistent and rejuvenating sleep so that we can perform at the highest potential in our everyday lives.
Understanding the circadian rhythm is key to optimizing our sleep and will be a leading wellness trend in 2019. Two main hormones fuel our circadian rhythm, cortisol, and melatonin. Cortisol peaks during the daylight hours, while melatonin releases in the evening. When our hormones are out of whack, finding a deep and restful sleep becomes a real challenge.
Ellen Vora, a holistic psychiatrist, explains that “the human body functions best when it is in sync with the sun and the moon.” One of the best things that you can do for your body and your circadian rhythm is to go to sleep at the same time every night and wake up at the same time every day. Keeping to the rise and fall schedule like the sun and the moon will help regulate your hormones and your ability to find the rest your physical and emotional body needs.
“Each morning when you wake up at the same time, you get sunlight through your eyes, which helps reset your circadian rhythm. This reset impacts every organ system and every disease state. In addition, your brain then knows when to fall asleep and when to wake up, and this allows your sleep cycle to become more efficient, and increase deep sleep,” exclaims Michael Breus, Ph.D., a board-certified sleep specialist.
For most of us, every other aspect of our daily lives adheres to a timed schedule. It is time we start subscribing to a better sleep schedule and treating ourselves to the rest we need and deserve. The earlier you can go to sleep the better, but the most important thing is that you pick a time that works for you and stick to it. We all know how amazing it feels to wake up after a truly restful night of sleep. Imagine if you could wake up feeling that way every morning?
The good news is you can! It’s all about resetting your internal clock and doing so is all about consistency.
Tips for winding down before bed:
- Practice a guided meditation
- Listen to a recording of soothing nature sounds
- Enjoy a hot caffeine-free tea
- Make your bed an electronics-free zone
- Create your to-do list for tomorrow before you get into bed
- Put your phone on “do not disturb” or silent
- Read a light-hearted book
- Try aromatherapy