3 Ways to Make a Connection

Namaste!

This month, I am brought to a place and opportunity to see myself, my beliefs and intentions in another light. From others eyes yet, again in a new fresh way!  The old me would have been horrified to experience this, to even behold and know what others thought of me.  But yoga has so graciously offered me the opportunity to see things as they are through my own eyes and the eyes of others.

We are all connected, someway, somehow, and how we got here is still yet to be a mystery.  Science has its “theories”, religions have their take and probably many more than I can even consume in one sitting of information on.  Regardless of how we got here, why we are here and who or what keeps us here, ultimately, all of “this” here on this Earth is something to be experienced, taken in and both enjoyed and learned from.

From dead-ends to a personal connection with the world

Some say that it was in my blood to become an addict, to struggle at some time in my life from depression, because my past family has had that struggle.  Maybe I did fall into that cut-out, or maybe it was just how the cards fell, unrelated to my family and their DNA.  But what I know was no mistake or coincidence was that yoga found me.  And the kind of yoga that sought me out were exactly the kind of yoga that I needed to move forward from the DNA dead-end, from the continuous circles of nowhere-ness that was once my life.

Yoga allowed me to shape and mold my own beliefs and values based on what the world could and has offered me; my limitless potential that I have been shown.  The “union” that yoga has so kindly offered me, with myself, with my family, and Copper Tree, and the known and unknown world that surrounds me is priceless.  What I come across again and again is that as much as we try to “know” this mystery, put science to it (even yoga) – some things will never be able to be explained.  For me, I would hope it to always stay that way.

A simple connection

I find myself constantly reading, researching and studying and all this information is wonderful and amazing. However, none of this has ever yet to outweigh my own personal practice on my mat, and the integration of myself into this world that surrounds me.  In the last 6 months (probably more), evaluations and criticisms of all kinds surround the yoga community, both at large and in-house. I have had now many opportunities to sit and meditate and reflect on these questions and remarks to find myself coming back to the same answer again and again.  “WE ARE ALL ONE”, whether we come from one maker or that we are simply one existence – isn’t it in the end really the same thing? In yoga, we use the word “ATMAN” which means Brahman which means “universal consciousness” or “God”. Funny to me how those two definitions can be used interchangeably in a text older than the dirt your house was built on, yet we can’t seem to grasp the simplicity of the connection.  We as educated peoples know almost too much and we miss the entire point.

Grow, experience life, and discover your self with yoga

What I hope for all those who have an opportunity to know yoga and those that choose to come through Copper Tree’s doors, is an opportunity to discover something within themselves that they may not have known before. Grown somehow, found the ability to get off the high horse and step into the rawness of life – where you don’t need to know the answer. And there is no separateness. We can all just “be” regardless of language, culture, beliefs.

Yoga may not be a religion; however, it is a lifestyle and in part a belief in something greater than ourselves – whatever that may be. Don’t let simple words get in your way of experiencing something quite amazing… Yourself.

And as a yoga teacher and a student of life I am simply sharing what I have been so graciously been given…

Om Shanit!

Hope

3 Easy Poses to Instantly Banish Stress

3 Easy Poses to Instantly Banish Stress

Stress can be overwhelming and even debilitating. It can cause headaches, muscle tension, difficulty sleeping, and irritability. Obviously, we all know that stress isn’t good for us physically or mentally. So, how do we banish stress in our every day lives?

As a yoga teacher, I encourage others to live a life where they can stay grounded, focused, balanced, and content. Yoga has helped me a great deal with handling stress and the side effects of stress. It helps to relieve tension by keeping me focused on my breath rather than all the thoughts racing through my heads.

Whether you are at home, work, or somewhere in between, yoga is a great way to find stress relief. So, to help you on your journey of finding ways to banish stress, here are three of my favorite yoga poses.

3 Poses to Banish Stress Instantly

Devotional Pose 

Devotional Pose

Devotional Pose

This pose is such a surrender for me. When I go here, I instantly let go. As I work to widen my knees slowly, I feel relief to feel such space (even if it doesn’t look like it). The freedom of my body letting go into the safety of the floor for a few minutes is all I need to feel a bit more like myself.

Legs Up With Support Pose

Legs Up With Support Pose

Legs Up With Support Pose

This pose is a go-to to help relieve the physical, emotional, and mental symptoms of stress. The feeling of my sacrum flat to the hard floor and my spine realigning without the burden of gravity is genuinely liberating. This pose allows me to let go. I totally give in to the fact that, at that moment, I am only human and not superwoman. What often starts as just a minute on my mat quickly ends up as ten, and trust me, you won’t be complaining.

Seated Forward Bend Pose

Seated Forward Bend Pose

Seated Forward Bend Pose

This pose is often used in yoga therapy to help manage depression. It is also known to soothe headache and anxiety and reduce fatigue. The feeling of bending forward eases the mind. My warm breath against my thighs brings me full circle to the simplicity that I am okay the way I am.

Be gentle to yourself so that life can be gentle back to you. Never force yourself into a forward bend, especially when sitting on the floor. With each inhalation, lift and lengthen the front torso just slightly, with each exhalation release a little more fully into the forward bend. If you are new to this pose, it helps to hold a strap around the feel. If you are incredibly tight, place a rolled-up blanket under your knees for added support. The more you relax in this pose, the more naturally your body will open up. 

You Are Worth It

Making things drawn out and complicated only stresses us out more. Don’t overthink it. Sometimes you don’t have the time or the mental discipline to hop onto your mat, and that is okay. I get it. However, what I have discovered is that if you do make the time for yourself, you will see how yoga can help you physically, mentally, and emotionally. You are worth it and you owe it to yourself to make time for you.

And if you want to get professional, inspiring, functionally-safe classes all in the comfort and privacy of your own home. You must check out my online studio. No travel, no hassle, no sitters, and no fuss. This is not your typical yoga or fitness studio–it’s a fresh approach that I know you will enjoy. 

Hope Zvara Mindful Movement Online Studio

 

If you are experiencing stress right now, here are some other helpful resources:

Meditations for Stress Relief

Mindful Ways to Reduce Stress

Navigating Stress In Life

 

Try This! Pause F.O.R. Peace Breathing to Relieve Stress

Try This! Pause F.O.R. Peace Breathing to Relieve Stress

Have you ever been told to “take a deep breath” when something in your life has caused you to feel frustrated or overwhelmed? Chances are, you have. If you haven’t, you’ve definitely given this advice to someone else at some point or another. But why? 

Stress in Life

With the ever-increasing demands and challenges in our daily lives, it’s easy to see why many of us suffer from high levels of stress. Stress activates your sympathetic nervous system, releasing hormones in the body that spark the “fight or flight” response. This response triggers the release of hormones that prepare your body to either stay and deal with a threat or flee to a safer place. 

To deal with the stressors in our daily lives, many of us turn to things such as alcohol, food, exercise, or television shows to distract us. Why? Well, the answer is pretty simple–we don’t seem to have the proper tools or knowledge to be able to manage stress more effectively. And because breathing happens naturally, many of us don’t give the concept of breathing much attention.

However, breathing slowly and deeply can create a relaxation response within the body. Breathing exercises bring life back into your thirsty body, mind, and soul. It cleanses you, relaxes you, and it makes you whole.

What is F.O.R. Peace Breathing?

Pause F.O.R. Peace Breathing was introduced to me when I first started on my yoga journey. It wasn’t fancy, it wasn’t complicated, and it didn’t require any equipment. All it needed was you and your willingness to step back and breathe.

When you stop and take a breath in a stressful situation, you stop the hormones released by the sympathetic nervous system (fight or flight response) and start to live again. It is a simple tool that you can use every single day to prevent and release stress when it starts to bubble up.

Steps of F.O.R. Peace Breathing

Pause F.O.R. Peace Breathing un-complicates what our minds often make complicated. It makes you STOP and use the tool you were born with to deal with stress in your life. 


What Does “F.O.R.” in Peace Breathing Stand For?

1. FOCUS

Focus on one, long, deep breath. Inhale deeply, feeling your diaphragm and belly expand (not your chest). Exhale through your nose or mouth for the same count, or longer. Be fully conscious of this breath.

2. OBSERVE

Observe your mind. Does it wander during this breath? Where does it go? Can you try again to be right here, right now?

3. REFOCUS 

Refocus if you need to. Bring your mind back to your breath. If your mind wanders, return to one deep breath.


The next time that you are feeling stressed, uncertain, foggy minded, and in desperate need of relaxation, Pause F.O.R. Peace  Breathing and take a breath. You will be thankful you did!

Today, I will Pause F.O.R. Peace Breathing and enjoy the power of my breath. I encourage you to join me, friends. What can it hurt?

If you’re looking for more ways to enjoy the power of your breath, check out these resources:

Meditations for Stress Relief

5 Simple Solutions When Life Feels Like A Mess

 

Girl, Wash Your Hands: Tips to Stay Healthy During COVID-19

Girl, Wash Your Hands: Tips to Stay Healthy During COVID-19

We understand that during this time there are a lot of unknowns. What exactly COVID-19 will do and how things will play out is still a big unknown!

And we deeply appreciate each and every one of you. Everyone is being affected by the current state of our country and world. From family life, to work life and it’s times like these that we often throw self-care practices out the window.

It may seem silly but, during this time, I want to suggest we stop and reflect on how we can be a part of the problem or a part of the solution.

Together let’s be a part of the solution!

With the outbreak of COVID-19 impacting our state and local community, we are focusing on doing things we need to do to keep you, our community, our staff, and our facility as safe and as healthy as possible.

For many yoga studios, they are facing challenges with running classes and keep things clean and hoping those who are sick do not come to class. To all those who attend group activities please use common sense when engaging in public activities.

So let’s take this time to make sure we are practicing good hygiene and supporting others to stay healthy!

Here are the current guidelines and announcements from federal, state and local agencies, including the CDC and other health organizations: HERE

Consider the following when out on the road, in the efforts to stay healthy and help others do the same:

1> If you are feeling healthy, keep moving. Keep walking, keep exercising. A healthy body and mind can reduce stress and boost your immune system.

2> Support each other in cultivating a gratitude practice. Dr. Joe Dispenza conducted a study that found: Practicing gratitude for 9-10 minutes, 3 times per day, for 4 consecutive days increases the function of your immune system.

3> Get some quality sleep. Check out our guided meditations to help you get some much-needed shut-eye! Get 7-8 hours of sleep a night. Research has shown that T-cell production increases with consistent good rest and sleep. Naps are GREAT!

4> Consider how you can support the health and comfort of your neighbors and friends. Check up on anyone you know that may have compromised health. Stay connected via phone, text, and email.

5> Be mindful of the source of information. Be thoughtful before sharing or posting. Question information that might be untrue or cause concern.

6> If you have a compromised respiratory system, immune system, uncontrolled high blood pressure, and/or diabetes, stay safe and stay home.

7> If you show any signs of illness (fever, cough, shortness of breath), Contact your health care provider and use common sense. It may not seem like a “big deal” but others may not have as strong of immunity as you do. Consider others and their health as well as your own during this time. It is difficult to discern the difference between Coronavirus, Influenza, the common cold, and allergies.

8> Minimize exposure to Coronavirus (COVID-19) by following the hand hygiene guidelines – washing your hands with soap and water while you sing the ABCs and avoiding touching your eyes, nose, or mouth with unwashed hands. If you are experiencing flu-like symptoms, contact your doctor.

COVID-19 Stay Safe Blog Hope Zvara

DIY Alcohol-Free Hand Sanitizer: Fight COVID-19:

>>1 Tablespoon aloe vera spray or gel

>1 Tablespoon alcohol-free wich hazel (you can find this at the dollar store, Walmart, CVS)

>1/4 teaspoon Vitamin E Oil (if you can’t find it, don’t stress, you can go without)

>10-20 drops essential oil blends like Young Living Thieves or Doterra On Guard, or DIY your own blend using: cinnamon, myrtle, tea tree, lavender, rosemary. Use what you can find!

It’s important to choose essential oils that are anti-bacterial like the ones listed above. The use of alcohol continuously on your skin can really dry out your skin. By combining aloe vera gel or spray into your mixtures you can nourish your skin as well.  I prefer the spray as it’s not so clumpy and easier to mix.

 

Practice good social etiquette: wash your hands, cough or sneeze into your arm, and use paper towels when opening doors. Or at a minimum just we aware that the germs we spread not everyone’s immune system can withstand.

I am reminded during this time how we get what we give. So during this time give patience. Give kindness. And give good hygiene. You may never get COVID-19, but let’s make sure you don’t make it more difficult for others.

No matter what your personal stands is on our countries current state. One thing is clear, we must show kindness, and remember that although we may be healthy and never get sick or test positive for the Corona Virus, that doesn’t mean we won’t negatively impact another with our choices.

As someone who has an Uncle with cancer, a cousin who today is going in for heart surgery, and friends and family members with compromised immune systems prior to the Corona Virus. I ask you to do your part and ask yourself do I need to go out? Is telling the world I think this is silly on social media helping or hurting? And how can I support others?

Sometimes supporting others is by the following suit and washing your hands and reducing unnecessary trips to the store. And finding ways to support others in new ways. Think of all of this as a means to expand yourself in ways you otherwise wouldn’t.

Now make some DIY hand sanitizer and go wash your hands.

Girl Wash Your Hands Hope Zvara Blog Post COVID-19

Want to read more?

Check out Hope’s recent blogs: 

And we always appreciate it when you LIKE and SHARE our content. It helps us reach more people just like you. During this uncertain time, keep your mind focused and full of positivity, read from accurate sources, and be kind!

It’s people like you that make this world a better place! Keep being you. Keep being amazing. And keep sharing the gratitude and sweetness!

>>>>>An Attitude of Gratitude and Meditations to go with it!

>>>>>Simple Solutions When Life Feels Like a Mess 

And remember no matter what, “Girl, Wash Your Hands!”

In honor of washing your hands. Order one of our GIRL, WASH YOUR HANDS TEE’S and we will donate $1 to Project HOPE to aid those who are truly affected by COVID-19.

>>> ORDER YOUR TEE HERE <<<


Girl Wash Your hands tee shirt hope zvara

Attitude of Gratitude and Meditations to Go with It

Attitude of Gratitude and Meditations to Go with It

We have all heard this before: “An attitude of gratitude”. But in the midst of what can feel like uncertainty, it is vital. Let me say that again… it is VITAL that we keep our minds right. Drenching our minds in the news and social media is not going to make things better. But making sure we practice self-care, keep our minds clear and continue to stay calm is something I urge everyone to do.

I went to bed last night thinking a lot about our countries current situation, my life, and what I can do for my family right now and all of you. 

Each night my family (my husband and our three kids) and I all pray together and after we all go around and say who or what we want to pray for tonight. 

And as we went around I was reminded to not forget the little things. It made me think about how we all can still be grateful for the little things, and remember how we can impact our communities despite such circumstances. 

My prayer is for you all to consider a local business to pick up food to go, or inquire about delivery, shipping gifts to that friend or family member or just letting the world know what they are doing as they struggle to remain open, or if they have already made the decision to close. 

During this time,  I urge you to continue to practice gratitude. To continue to go beyond and help another, even if it means having to take an extra step or two to do that. 

Yesterday I made an egg and book delivery (yes I have chickens) to our amazing local cafe Perc Place and I usually just drop and go when delivering eggs or books. But I decided to grab a drink to go and support them. 

Perc Place is my office away from my home office and I can’t imagine not having them in my backyard to go to for inspiration. As I stood there in the cafe all I felt was gratitude for the owner and all her staff during this time. So many unknowns, and it’s easy to think “one small act WON’T make a difference”. But, when 10, 25, 100 people all do the same thing. It all adds up. Gratitude adds up!

In order to stay mentally and physically strong in the midst of this unprecedented time. I urge you all to continue to engage in things, activities and with people who lift you up. Help you feel good. And keep you in the right frame of mind. This is VITAL!

What can you do to stay in gratitude each day? 

  • Yoga
  • Meditate
  • Go for a walk with your family and talk about positive things
  • Get enough sleep
  • Drink plenty of water
  • Cook
  • Dance in the sunlight
  • Write down what you are grateful for each morning
  • Listen to meditations or positive recordings/books

    Let’s maintain that positive attitude that helps others when we come into contact with them…even if it’s virtually. 

    I always ask myself “am I a part of the problem or a part of the solution?”

    Let’s write out our ideas to make us and our businesses better.
    Write out plans and goals that you will do during this pause in life, and what you’re doing afterward.

    Then get out any anxiety that may be clouding our heads and hearts out and into the daylight by writing it down. When we write it down, it isn’t as scary.

    Then once you write it down… Take action! Get on your yoga mat! Go for a walk! Read, meditate. 

    You know what?

    These can be scary times, but we are so resilient. I’m encouraged by all of the good I see in the world, and how many people are working to help others.

    Fred Rogers (aka Mr. Rogers) said in times of crisis, look for the helpers.
    I say WE are the helpers.

Mr. Rogers Quote Hope Zvara Blog

Let’s keep getting up and taking that time for ourselves each day to better help where we are able. 

And to HELP…. I am giving all of my meditations away for $1. 

Why a dollar? 
Well, I believe that everything is an exchange. 
And my heart and soul are in those offerings and I ask that you simply be a part of the exchange back. 🙂 [And these were all professionally recorded just for you.]
Meditation Blog Post Hope Zvara

 

>>>>> MEDITATION BUNDLE OF 6 FOR JUST A $1 <<<<<
CODE: MEDITATION1

CLICK HERE TO BUY

 

I believe that we are the ones most responsible for our own health and well-being. It is our privilege that we practice self-care and engage in the right things. And the results will always be better than if we did not.

So remember what you do have control over. Remember how you can impact those around you, by first you being calm, centered, and full of gratitude.

Namaste.

Meditations for Stress Relief

Meditations for Stress Relief

Meditation is an approach to training the mind. It’s just like how an athlete trains their body for a game.

Even though the thoughts of meditation can seem challenging, it is actually pretty simple. First, you choose something to focus your attention on. Once you’ve decided on your focus, the goal of meditation is to keep your attention on it for as long as possible.

Why Meditate?

So, why should you meditate? Well, meditation has been proven to temporarily alleviate stress, strengthen the mind to cultivate inner peace and improve your overall mental well-being.

The Benefits of Meditation

The benefits of meditation are limitless. In my opinion, meditation is the most valuable activity you can engage in to improve your self-awareness. Self-awareness means recognizing what you are thinking, feeling, and doing when you are doing it. It is a practice of mindfulness, which is the idea of being 100% present and engaged in whatever you’re doing–free from distraction or judgment.

A recent article by Healthline identified the following 12 health benefits of meditation:

  • It’s a good way to manage stress
  • Minimizes anxiety
  • Improves self-image and promotes a positive outlook on life
  • Increases self-awareness
  • It can be practiced anywhere

Just as there are many different reasons why people meditate, there are also many different types of meditation.

Types of Meditation 

Just as there are many different reasons why people meditate, there are also different kinds of meditation. Breath awareness or mindful meditation, is by far my favorite. It helps to reduce stress, anxiety, and anger, and sharpen your concentration and attention skills. When you become more mindful, you are able to accept your thoughts and feelings without judgement. Overall, meditation is about finding awareness and achieving peace in whatever way works best for you.

Here are some great meditations to help focus your mind and relax your body:

1. Mindful Breathing Meditation

Mindful breathing meditation gives you an anchor—your breath—on which you can focus when you find yourself distraught by a stressful thought. Mindfulness distances you from your thoughts and feelings, which can help you work through unpleasant feelings rather than becoming overwhelmed by them. Clear your mental clutter, relax and renew with this 30-minute guided meditation audio.

2.  Centered Breathing Meditation 

A heart-centred breathing practice focusing on developing appreciation, love and connection all on the waves of your breath. Centered breathing guided meditation uses simple counting to help focus the mind and relax the body.

3. Body Scan Meditation 

Body Scan Meditation is designed to help you develop a mindful awareness of your bodily sensations, and learn to release the stress in your body and mind. This mindfulness practice can help to reduce stress, improve your overall well-being and decrease aches and pains. This body scan meditation audio will guide you through gentle exercises to guide you to deeper body awareness.

If at first you don’t succeed, keep trying! Just like many of the other things you set out to do in life, the effort you put into meditation will be directly reflected in your success or lack thereof. When you learn to enjoy the process itself—and work to get better at it—then you are more likely to keep at it long-term and give yourself the best possible results.

What the Cramp?

What the Cramp?

Muscle cramps can seriously cramp your workout. One minute everything is fine and then suddenly, out of nowhere, a muscle cramp rears its ugly head. 

A cramp is a sudden, involuntary muscle contraction that sharply tightens and shortens a muscle. It’s usually temporary and non-damaging, but can be very painful. Cramps are a nightmare – but they’re common, especially during exercise.

But, why do muscle cramps happen anyways?

Although the exact cause can be a challenge to pinpoint, cramping is often the result of muscle overuse or strain from exercise, dehydration, mineral depletion within the body, and heat. Despite the various reasons these pesky cramps happen, the million-dollar question is: Are they preventable?

The answer is yes, there are things that you can do to help lessen your chances of suffering from muscle cramps. Prevention is key!

Muscle Overuse or Strain

If you are going from no movement to sudden, extreme movement, your body may not be happy to go along for the ride–especially if you are expecting it to go from zero to sixty in an instant. When it comes to exercise, consider the value of a warm-up. Yes, something to help bridge the gap between your sedentary life and the point at which your body to get moving. Foam rolling and gentle, dynamic movements let your body’s tissues know that there is going to be a more, intense movement to come. This may not eliminate that pesky pain but it can greatly reduce its chances of occurring. 

Dehydration

Water makes up about 60% of your body weight. Your body needs water to survive. A lack of water in your body can lead to dehydration. Dehydration is a condition that occurs when you don’t have enough water in your body to carry out normal functions which can make you tired, have less energy, and cause muscle cramps. 

To prevent dehydration, you need to drink an adequate amount of water each day. There are many different opinions on how much water you should be drinking every day. 

The rule of thumb is you NEED to be consuming 6 x your body weight in ounces of water per day, or roughly half your body weight in ounces. The more active you are, the more water your body is going to need. Consider adding a drop of lemon essential oil, fresh strawberries, or cucumbers to your water to help your body absorb the hydration more effectively. So, drink up–water that is–to keep those muscle cramps at bay. 

Diet

One way to stop cramps is to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium.

  • Potassium
    Potassium is a critical mineral for muscle contraction. It’s often a go-to fuel for those who like to hit the gym. Other sources of potassium include apricots, oranges, lentils, salmon and sweet or baked potatoes with the skin.
  • Magnesium
    Magnesium is a key mineral for relaxation. Foods containing magnesium include avocado, nuts and seeds, bananas, whole grains (brown rice, cereal),  dark chocolate, and dried fruit. Who doesn’t love a good excuse to buy some chocolate?
  • Sodium
    All too often we are worried about getting too much sodium. However, in all honesty, your body needs sodium. And, if you exercise, you are most likely losing quite a bit of that essential mineral. So, it is important to consider replenishing your lost sodium with a healthy post-workout drink, a vegetable juice drink, a few carrots, or even some pretzels.
  • Calcium
    Calcium is critical when it comes to developing and maintaining strong bones and muscles. Although milk is often the go-to for people when they think calcium, consider selecting yogurt, kale, broccoli, tofu, or almonds instead. They will also provide with you a great source of calcium and have less sugar when compared to milk!

If you do find yourself suddenly under attack from a muscle cramp, the following exercises might provide you with some relief. 

  1. Stretch — Engage in light stretches that are focused around the muscle groups that are cramping. 
  2. Massage — Lengthening the cramping muscle by using gentle massage techniques may help reduce the duration and severity of the cramp. A foam roller is also another great option to use!

For more information on how to maintain your health with exercise through diet, send us an email or scroll down and send us a message!

5 Simple Solutions When Life Feels Like A Mess

5 Simple Solutions When Life Feels Like A Mess

Have you ever said to yourself, “My life is a mess and I have no idea how to fix it”? Well, you are certainly not alone. We all have mental clutter and distracting thoughts that take our focus off of our priorities.

I think we all have had a feeling of hopelessness at one time or another in our lives. The truth is, life gets messy sometimes.

Sometimes you might feel like your life is such a mess that you don’t even know how you got there. You don’t think you are going to be able to handle it any longer and the thought of trying to dig yourself out is too overwhelming to even consider.

Mental Clutter

For fifteen years, my life was messy. It was a constant tornado of highs and lows. I was living a secret life.

Mental clutter pulls us out of the present moment– anything that keeps you from thinking straight. All that mental clutter takes up so much space that we hardly have any room left for what we’re meant to do.

Having spent my fair share living at rock bottom, I know firsthand that there is hope. There is a light at the end of the tunnel. However, YOU have to be willing to step up, show up, and get uncomfortable in order to make change happen.

So, if your knee-deep in a messy life or you feel like you might not have anywhere to go, I welcome you to join me in clearing the mental clutter once and for all.

5 Steps to Clear Mental Clutter

1. Put Down the Instant Gratification Devices.

Growing up with technology has made us dependent on the idea of always being connected. Information, entertainment, and communication are only a click away all day, every day. I recently read that an addiction to social media and the “likes” (so to speak) you get on these social media sites give you the same endorphin boost as someone who is suffering from an addiction to drugs, alcohol, etc. So, put down your devices so that you can truly experience life around you rather than just document it.

2. Enjoy Nature.

When is the last time you stepped outside and just took in a big breath of fresh air? The blue skies, the singing birds, the refreshing breeze–all of these things help to restore your mental clarity. Stepping away from life’s distractions gives us the opportunity to enjoy what is in front of us more fully. Goodbye mental clutter!

3. Meditate.

Don’t think of meditation as some big and scary monster. It’s actually the opposite. Meditation changes brain function and helps to improve focus. Meditation is simply a matter of you stopping for a few minutes and breathing, unplugging and reducing yourself to nothing more than every inhale and exhale. Even if it just for a few minutes. Step into a mini oasis with me for just three minutes a day with my 3 Minute Meditation. Clear your mind, focus your thoughts, and open yourself to a fresh new perspective. 

4. Join A Community.

My FREE online Facebook community, Daily Dose of Hope, is dedicated to helping others purposefully excel through the messiness of real-life, both on and off the mat. This group is about reclaiming the health and well-being of all its members, inspiring each member to see they are worth it and assisting in the cultivation of each person becoming the best version of themselves!

5. Clear Your Mind. 

When your mind is in overdrive, sometimes you just need to hit the reset button. My 3-Week Clearing Mental Clutter Mini-Course shows you how to banish your mental roadblocks by recognizing what they are and how to do something about them. Weekly affirmations help to keep you on track, short mindful movement sequences to help you step into your body fully, and a private accountability group helps to support you in clearing the mental clutter and creating monumental clarity. What are you waiting for?

Your journey awaits. What are you waiting for? After all, you are well worth it.

Mindful Ways to Reduce Stress

Mindful Ways to Reduce Stress

Stress. Stress can be overwhelming and even debilitating.  It can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. Obviously, we all know that stress isn’t good for us physically or mentally. However, how do we keep stress from manifesting itself into our daily lives?

Life Is About Choices

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter who was worried over a mistake she’d made. This is what it said:

Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as you can.

Emerson’s quote serves as a reminder to us that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off of the wagon” from time to time. Accept what you were able to accomplish and leave yesterday in the past. Do not let stress and mishaps prevent you from moving forward. 

In an article that appeared in Medical News Today, discusses how “Stress, in everyday terms, is a feeling that people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”

You may not always be able to control what happens in your daily life, but you can practice healthy habits to manage stress.

17 Ways You To Mindfully Reduce Stress in Your Life

  1. Go to bed on time. What does that look like? I can imagine watching T.V. until nearly midnight is not what we had in mind.
  2. Get up a few minute earlier than planned and take some time to be silent, meditate and visualize how your day is going to be great.
  3. Learn to say “no”. Say no to projects that won’t fit into your time schedule, your vision, or may compromise your mental and emotional health.
  4. Allow others to help you. If they did’t want to help, they shouldn’t have asked. And that my friend is not your concern.
  5. Allow extra time. Cutting it close or under budgeting time because you think that will make others happy will eventually backfire. Consider allowing more time and getting there or done early. Now that is a bonus!
  6. Have a back up. Have a back up plan, a back up car key, a back up babysitter, a back up ride home. Anything. We think that takes too much time to prepare. But imagine how long it takes to find something that was never planned for?
  7. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble, concern and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.
  8. Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or simply drink more water and see where it takes you.
  9. Listen to relaxing music, or guided meditations. Choose uplifting or motivating broadcasts or shows. Stay away from music, broadcasts and entertainment that only causes more pain, confusion, agitation, and anger. You can choose what you listen to.Breath Awareness Meditation to Help You Relax and Take the Edge Off Time 4:53
  10. Laugh. Every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.
  11. Keep a gratitude journal. When is the last time you really stopped and reflected on all you have to be grateful for. The news and social media do a good job of showing us where we are imperfect and lacking. Remind yourself you have so much to be grateful for.
  12. Surround yourself with people who lift you up rather than tear you down.
  13. Take ONE DEEP BREATH before you say or do anything more.
  14. Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them, or even want to be their best friend. But if you won’t be kind, then who will be?
  15. Slow down. Most of us are all in overdrive in multiple areas of our lives. What’s the hurry? What if you will get there at the exact right time, every time?
  16. Live within your budget. It’s not something we all want to hear. And there are times in life you need to take a leap. But when is the last time you wrote down all your expenses and asked yourself “is this necessary? what value does this bring to my life”? Hard truth, most of it is unconscious spending and as a result we are unable to afford the essentials.
  17. Meditate, pray, practice yoga. You don’t have to do them all. But when is the last time you unplugged with something that will plug you back in?

Finding the best mindful stress relief strategies may take some time. Don’t give up if one doesn’t work; Simply move on and try another. However, it’s important to keep looking for the tools that will help you manage life’s ups and downs in a healthy way. Keeping stress at a manageable level is important for your overall well-being. 

Mindful Ways to Reduce Stress Quote Blog Post Hope Zvara

Surround yourself with people that support you in your journe and leave those that don’t, behind. You won’t regret it. 

Resources: https://www.medicalnewstoday.com/articles/145855.php

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