4 Relaxation Techniques For Your Morning

When it comes to mornings, it can be easier to run around and get things in a muddle. Rather than starting the day with a steady head and taking things on more efficiently.

Using these relaxation techniques for your morning and you can set off to a great start – relaxed in your mind, body & soul. Ready to take on what the day ahead brings your way.

4 Relaxation Techniques For Your Morning

Become Aware

Just Breathe Advice

This is by far the most effective relaxation technique I use. If you find yourself procrastinating and simply overthinking, it’s a good idea to scoop your senses back into the present moment.

Here are a few steps:

  1. Wherever you are, as long as you are not driving or handling heavy machinery – take a look around
  2. Notice what’s going on around you, even if you may be at home and nothing seems to be happening, then look at some objects that catch your eye
  3. Now, listen. What do you hear? A car passing by, children playing, birds singing? Listen to one sound, then pick up another, and another and so on
  4. Lastly, feel what’s around you and on you i.e the clothes touching your skin and the air on your face and hands. Notice that when you breathe in the air is cold and when you breathe out the air is warm

This is great in the morning as it means you can leave your house or lead your day being fully aware.


Just Breathe

You may have heard of this one before as a go-to relaxation technique. But many people assume you have to sit completely still for a long period of time to get any effects, but this is not the truth.

Start meditation, if you don’t already, by doing the relaxation technique in ten-minute sessions. Doesn’t seem long enough? For starts it’s all about how you handle time with yourself and if you can sit there without thinking too much for ten minutes. Test yourself! You never know if you’re a natural at meditation until you try.

Here are a few of my previous articles that can help you get started:

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How To Grow Self Love: 4 Helpful Techniques To Build Self Esteem

When it comes to love; it can be easier to build affection towards others and their characteristics, rather than giving thanks for our own.

Grow self love

We can look to grow self love for ourselves in order to build self esteem and reduce negative thinking.

Whenever we speak to ourselves, whether its a subtle mutter under our breaths or a thought; we can take it personally; just as if someone else said it to us. Therefore when we tell ourselves ‘I’m not good enough’, ‘I can’t do it’ or ‘I should be better than this’. Our brains instantly believe what we are saying, even if its just subconsciously.

But if we tell ourselves these negative things on a day to day basis, we begin to live our lives according to our judgements on ourselves. This can then affect our actions and make us act in ways we would rather not. If you suffer from low self-esteem you may believe that it’s extremely hard to talk to new people or talk about your benefits and key positive personality traits in a job interview. But this is not true – it all comes down to perspective and how you see yourself.

You can begin to grow self love today and start to see the mental benefits. If you suffer from stress or anxiety, these techniques can work towards a mind that speaks more positively of yourself, and full of self-love and appreciation.

Saying No To The Inner Critic

Grow self love

It can be easier to listen to your inner critic that loves to tell you things about yourself that only you would know. Rather than the kind-hearted soul and mind that lies in all of us.

We can learn to love ourselves by swapping the negative inner critic that resides in us for a newer toned voice; one that supports you with all your quirks.

Instead of telling yourself these typical thoughts below, try changing them for the newer version to the right:

  • You aren’t good at your job = there are ways I could be better at my job, but that all comes with time and learning
  • Noone will truly love me = I have yet to find someone who truly understands me, but I will one day. Plus, I can learn to love myself; that is enough in itself
  • I’m uglier than my friend/boyfriend/coworker = I’m not less attractive than anyone, as every person is unique and beautiful in their own way

Now can you see how it can be easy to change the inner critic into an understanding and loving one? You can do this with many of your repetitive negative thoughts. It’s as simple as realising that the thoughts are there and taking active steps to change your thought pattern. This can take time to do, but it’s better to start now than never. Give it a few weeks or months and you will see yourself being kinder to your inner being and that will reflect onto the outside world.

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Discovering Open Eye Meditation: Beginner Steps

Have you ever looked into open eye meditation and its benefits? Find beginner steps below to get you started.

Discovering Open Eye Meditation: Beginning Steps

I discovered open eye meditation by chance about a year ago. I was listening to a guided meditation and the teacher recommended trying the practice out that day with my eyes open.

At first, I was a bit reluctant – saying to myself ‘Is that even possible’? ‘Isn’t that just staring at the wall’? For the first minute or so that’s exactly what it was. Me just second-guessing the practice and not really concentrating on any meditation techniques. But as soon as I dropped all judgement and opened myself up to a new way of practising with open eye meditation; it all seemed to make sense.

When we are going about our day, we don’t walk around with our eyes shut in a meditative state. That way we’d simply be stumbling around without knowing what we are doing. But what if we could take that meditative and relaxing state with us when we have our eyes open and reconnect with the outside world?

Here are steps to get you started with Open Eye Meditation:

Step 1 – Dealing With Distractions

Try not to get distracted

When we partake in closed eye meditation, it can be easier to block out any distraction as we are not using our physical eyes. But as soon as we open our eyes and make ourselves focus without being taken away by thoughts or distractions. You can take your meditation practice to a whole new level.

  • Sit down in a comfortable position
  • Pick a spot on the wall or an object directly in line with your eyesight
  • Relax your eyes as much as possible – whilst keeping them energetic
  • Try not to get distracted by any movement that you see – keep staring at the spot on the wall

The key is to try and focus directly on the spot on the wall; try not to look away. Once you’re focussed; breathe slowly and deeply to take yourself into a state of relaxation and just keep on going!

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Day 20 – 40 Day Kundalini Yoga Weight Loss Challenge: Review

Here’s my review of the last 20 Days of the 40 Day Kundalini Yoga Weight Loss Challenge.

It’s taken me slightly longer to get here compared to other yoga challenges I’ve taken (because of the extra 10 days). But it’s been well worth it!

Snap Shot of The Course:

  • Video Duration: Between 20 to 35 minutes
  • Difficulty: Beginner to intermediate
  • Price: Free!
  • Yoga Teacher: Mariya Gancheva from the Kundalini Lounge
  • URL

Mariya’s 40 Day Kundalini Yoga Weight Loss Challenge was the first big commitment I’ve made to focus on yoga for more than a month. I’m only halfway there but I’m really getting with the flow of things and getting in touch with my body more and more with each session.

I chose this challenge as I had heard that it was full of breathing exercises – perfect! I’m always looking for new ways to improve my breathing habits. Do you often go to fast breathing or chest breathing? This playlist will work perfectly at directly pinpointing any reasons or tension to relieve this need to hyperventilate at times of stress or anxiety.

Benefits – 40 Day Kundalini Yoga Weight Loss Challenge

Breathe Of Fresh Air

Yoga Challenge Review

Find your nasal and sinus system blocked or restricted in the morning? If you suffer from hayfever or other allergies like myself, you may find yourself with a blocked nose and sinus system when you wake up in the morning.

Therefore diving straight into meditation or simply going about your day may be a bit of a struggle, with a tissue constantly at the ready. If not, maybe you are just looking for a way to calm your breathing in the morning to take with you throughout your day. Then the 40 Day Kundalini Yoga Weight Loss Challenge can work wonders for you.

Nearly every session in the 20 days that I’ve completed so far contains at least one of multiple breathing techniques. One I have recently learned is Breath Of Fire, a form of Pranayama. It takes a bit more concentration than other breathing techniques as it consists of breathing rapidly whilst pumping your diaphragm in and out. It took me a few times to get into the swing of things, but once I did; I could physically feel my lungs waking up and taking in more of that fresh morning air.

Another breathing technique taught by Mariya is alternate nostril breathing. This one also helped me greatly with my hayfever symptoms. Additionally, it helped me learn that we tend to switch between nostrils, with one taking in more breath than the other. This exercise made me highly aware of this; keeping me in tune with my breathing and taking me out of bad habits like restricting my main breathing nostril at times when I’m feeling anxious.

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Refresh Your Soul & Accept Change: 4 Tips

At times of change, we can look to set new objectives for ourselves and check in with our wellbeing.

Not only will this keep you feeling more grounded and accepting of change. It will also refresh your soul and lead to new inspiration.

“he refreshes my soul. He guides me along the right paths for his name’s sake.” – Psalm 23

With our brain being programmed by modern society to plan and predict; we can easily be blind sighted by a sudden unforeseen change.

A key saying to remember is “Change Is The Only Constant”. Meaning everything inevitably changes and nothing lasts forever. But this doesn’t make it much easier when we actually find ourselves in problematic times.

Therefore it’s a fantastic time to refresh your soul, stay in touch with what matters and move towards the change, rather than away from it.

Do you often find yourself running away from stressful situations or things that make you uncomfortable? This is our natural fight and flight response that kicks in everytime we feel threatened. This doesn’t always have to be times when we are physically threatened, we can also feel emotionally attacked in many ways. This response is natural in times of change, especially unexpected ones.

Also, certain negative situations can bring up bad memories that lead us down a path of impractical thinking. ‘I need to get out of here’, ‘I don’t know what to say, I might stumble over my words’ and so on. If you need help with constant negative thinking, I’ve written a post on how to stop a negative thought to help you get in the right frame of mind.

Keep your current situation or change in mind, whilst you read the following tips to refresh your soul and set new purpose:

Spend Time Alone

Soul Refresh To Accept Change

At this time you may feel like you need to surround yourself with as many distractions and close friends as possible in order to get your head straight. But the fact is, if you can’t figure out what’s going on right now, no one can!

It’s all about finding out exactly how you feel about this change and why you feel so put off by it. Whether you’ve been let off work, have left a relationship or moved city. Change can bring about a dozen different emotions which often include confusion, self-depreciation, anger and frustration. All these together sounds a bit like a witches cooking pot that’s about to spew over the sides!

But it’s not the end of your journey. In fact, it’s just the start of a new journey!

Try to take at least half an hour a day to sit with yourself or take a walk. Put your phone down and switch off the TV. You can take this time to really evaluate exactly how you’re feeling.

If you struggle the few first times that’s perfectly fine, you just need to think even deeper. Or maybe you think you already know. The thing is, if you were looking at the situation with complete acceptance and positivity, there should be no need for the negative emotions mentioned above. You can reexamine and find a new perspective to refresh your soul.

To help your true feelings surface, try eliminating this type of thinking:

  • Defensive thoughts – ‘It wasn’t my fault’ or ‘It was all their fault’
  • Distractive thoughts – ‘I shouldn’t be thinking about this, I’m getting too emotional’
  • Counteractive thoughts – ‘I know I feel bad right now, but I can’t do anything about it’ and then resort to medication or the opinions of others

This time is all about how you feel. Once you identify that, you can move onto ways to heal those emotions and change them into something more practical. Here’s an example – if you feel neglected because your partner left you without real reason. Remember that there will always be someone else out there for you and you are never alone. Look to your religious views or self-love techniques to grow the love for yourself and know that your own company is enough to get you along in life.

Read more.

How To Stop A Negative Thought In Its Tracks

When it comes to negative thinking, we can develop habits where certain phrases or thought patterns prop up time and time again.

But what happens when you have negative thoughts pop up, but you don’t want to linger on them?

We will be looking at practical techniques you can use and practice in order to reduce negative thoughts and their patterns of deception.

Maybe you lack self-confidence and your thoughts waver towards self-depreciating thinking. Or maybe you have a voice in your head that tells you you’re not strong enough to conquer one of your fears. Know that just because you think it, that doesn’t make it true. To be honest it doesn’t matter too much what type of negative thoughts turn up when you’re in your head or simply going about your day. It’s all about how you handle them.

We can look to reduce negative thoughts, instead, replacing them with supportive thoughts.

Techniques To Help When You’re Getting Carried Away By Negative Thoughts –

In Touch With Your Senses

Stop negative thinking

The following two techniques are my go to’s when I feel as if my minds not quite awake yet.

Doing meditation/gathering awareness with your eyes open is a fantastic way of zoning you into the present moment. Placing your attention on your surroundings using all your senses will mean your brain has less time to focus on negative thoughts that may arise.

Step 1 – Eyes

  1. Sit or stand somewhere comfortable
  2. Then pick a spot on the wall or an object in the room that is in line with your eyes. Plus, make sure your head is facing straight forward as much as possible
  3. Relax and breathe
  4. Now really focus your eyes by raising your eyebrows as if you are very surprised. Although, make sure not to strain your eyes by forcing them open, let your eyebrow and eyelid muscles do most of the work
  5. Stare as much as possible at the spot you’ve picked and slowly see your vision expand so that you can see more of your peripheral vision

You may start to see the lights flickering, hues of different colours throughout the room and your vision may even turn to nearly complete darkness. This is all good news as your vision is adjusting and taking in even more than you thought it could. Do this for at least a few minutes and really try to focus on what you see.

Step 2 – All Senses

Now that you’ve focused your eyes, we can move to your other main senses. These are hearing, taste, smell and touch. One by one, incorporate these senses into your now aware vision of your surroundings.

  1. Listen to any noise you can hear. Pick one and focus on it for 10 – 20 seconds, then move to another, then another and so on until you are listening to everything with awareness at once
  2. Once your hearing is in tune, move to what you feel
  3. Try to physically feel gravity effortlessly supporting you. Feel (without moving) what you are sitting on, any breeze in the room or the temperature of the room. This stage can take a few minutes, but once you are relaxed and supported, you can move onto the next sense
  4. Smell anything you can pick up on – it may be your perfume or cologne, dinner or simply the air
  5. Next, move your attention to your mouth
  6. Move your tongue around a bit and taste whatever flavour your mouth has right now. Whether that be your mornings coffee or the last thing you ate
  7. Then rest your tongue back down to the bottom of your mouth, still keeping it active with the tip touching the back of your teeth
  8. Also feel your jaw area and if you can, all of your teeth too

Now you should be able to see, feel, touch, smell and hear all of your surroundings and you should feel very present, relaxed and in tune with your thoughts, making it hard for negative thoughts to take place.

Try these techniques first thing in the morning or when you have a moment alone in your workplace restroom or even when you’re driving (but make sure to be careful). Bring this feeling and complete awareness with you throughout your day and when you go to bed.

Read More.

5 Ways To Relieve Stress In Your Morning Routine

Find that you are rushing or stressed out as soon as you wake up in the morning?

5 Ways To Relieve Stress In Your Morning Routine

It can be easy to become frazzled first thing in the morning. Our busy brains instantly jump into our to-do lists, and we can often forget to check in with ourselves.

Many researchers have found that the best mornings revolve around personal wellbeing. It’s the most beneficial way to start the day and relieve stress in your morning routine. Helping you get mentally prepared for the day ahead, leading to fewer anxiety attacks or sudden outbreaks of stress.

An Attitude For Gratitude

Relieve stress in your morning routine
Relieve Stress In Your Morning Routine

Find that you hate mornings? You’re not the only one! But all it really comes down to is perspective. We can easily think that this day is going to be like another day where we had negative experiences.

But if we look to start the day with an attitude of gratitude we can slowly change our morning mood and relieve stress in your morning routine.

Use gratitude affirmations to start you off with a positive mentality. Looking forward to your splendours, rather than setting negative expectations which our brains can easily jump to; instead of ‘Traffic’s going to be terrible this morning’, it changes to ‘If I set off five minutes earlier I can admire the scenery and not have to worry about my strict boss’.

Here are some morning gratitude affirmations you can remember and take with you throughout the day:

  • I am grateful for my existence today. For every breath that I breathe and every idea that gives me inspiration
  • I am beautiful. I am blessed. I’m enough
  • I’m in the right place, at the right time, doing the right thing
  • Today I attract respect and gratitude for all that I have

Choose one of these affirmations or find more here. 

Take one and focus on it for at least 30 seconds. This way your brain will remember it easier and you can use it as a mental anchor throughout your morning and day. Helping relieve stress in your morning routine.

Stretch It Out

It can be easy to wake up, do your usual morning routine and completely forget about your body. Tend to have itchy, sleepy eyes in the morning? A slouched posture or simply constant yawning? This may be a sign your body is still half asleep when you leave off for your day.

To relieve this, we can simply do a few stretches in order to wake our bodies up.

Read More.

The Soul Lives On After Death: Scientific Research Confirms

The soul does, in fact, live on after death and returns to the universe.

Just Breathe Advice

According to a news from irelease.org, an American Physicist Dr. Stuart Hameroff and Mathematical Physicist Sir Roger Penrose. The soul lives on after death and returns to the universe.

How exactly?

They have stated that the soul is similar to a “biological computer” and the human consciousness may be like a program which is run by a quantum computer within the brain.

The two Physicists argue that the soul is maintained in microtubules of brain cells. They refer to this as “Orchestrated Objective Reduction”. Stating that when a human being is diagnosed clinically dead, microtubules in the brain lose their quantum state. But they are still able to retain information such as memory and function inside of them.

That’s why people who state they have had a near-death experience or even entered the afterworld / heavenly realm still hold key memory functions after they have either had their heart stop for a certain amount of time or have been in a near death situation.

The information that is stored within the micro-tubules simply can’t be destroyed – it is eternal. Adding to the point that the soul lives on after death, returns to the universe and is in many ways eternal.

If we go back to ancient and biblical times. Many scholars and visionaries of their eras would agree with the views of Dr. Staurt Hameroff and Sir Roger Penrose.

In The Bible:

  • “Do not fear those who kill the body but are unable to kill the soul” – Matthew 10:28
  • “then the dust will return to the earth as it was, and the spirit will return to God who gave it” – Ecclesiastes 12:7

Read More.

Techniques To Stop Shoulder Hunching: Anxiety Relief

When in times of stress or anxiety, it can be easier to hunch our shoulders and tense, rather than letting go.

Often find yourself hunched over your computer screen or notice your chin shoot up in uncomfortable situations?

It’s been estimated that 80% of Americans have experienced backache sometime in their life. A symptom that often brings on this pain is hunched or round shoulders. We can often not realise that we go this kind of hunched posture. If you experience these symptoms that may be caused by tensed shoulders:

  • Headaches/migraines
  • Upper back pain
  • Neck ache
  • Popping ears or ringing
  • Tension in the temples
  • One eye focused more than the other
  • Turned head or chin

In order to stop shoulder hunching, we need to take active steps to get rid of the hunched shoulder posture once and for all.

Why should you stop shoulder hunching?

When your shoulders are hunched, your posture automatically becomes top heavy. This is because your head is bearing more weight than it should when you thrust forward.

Moving them forward even slightly can cause weight redistribution, meaning your head, neck and shoulder muscles have to do a lot more work to keep you upright. These muscles become stressed and strained, causing an adverse effect on your back and chest too.

Here you’ll find some practical steps on how to stop shoulder hunching once and for all.

Daily Squeeze

Shoulder excercise

Shoulder hunching leads to shoulder blade parting, making our arms seem heavier.

Sit or stand up straight. Then imagine your squeezing a ball in between your shoulder blades – think of a tennis ball rather than a beach ball.

When squeezing make sure you push your shoulder blades down and together to squeeze that imaginary ball. This will help strengthen your shoulder blades and reduce or stop shoulder hunching. Your shoulder will automatically fall down with your shoulder blades – this is the natural position they should be in throughout the day. Down and relaxed…

Repeat ten times every day for a week to help stop shoulder hunching and see if you can tell the difference!

More Techniques Here. 

How To Prevent Making Negative Assumptions & Predictions [Tips]

How can you look to prevent making negative assumptions and predictions in our everyday life?

Just Breathe Advice

When you make a negative assumption, you are telling yourself something based on your thoughts and that’s often without evidence. It’s easy to make assumptions about how your day may turn out and how you will act in certain situations, but that doesn’t have to be the only way we think about our future.

Assumptions can lead to actions that are less desirable than we would like and it takes us away from being mindful and present. This is because we are almost creating a future reality for ourselves based on negative thoughts and attributes.

To prevent making negative assumptions, we need to refocus on the now, our positives and what is important. Letting things happen naturally and taking you away from any feelings of stress and anxiety due to these negative assumptions and predictions.

Why do we make negative assumptions and predictions in the first place?

A lot of the time it can come down to past negative experiences. If you’ve had an interview in the past that you deemed unsuccessful, the next time you go for one, your first assumptions will be that it’ll turn out the same.

In many ways our brains are naturally programmed to make predictions. We can find patterns and repetition in things we see and do. We can predict future ways to making our actions more effective and this, in turn, can lead to behaviour based on assumptions. Which are not always bad, but after time can lead to repetitive actions which are not in our favour.

Also, many of our assumptions and predictions are built into our behavioural patterns because of our culture and upbringing. This can be something as simple as how you will dress, act in a public environment and go about your day. Some cultures find it ok to walk around in a mini skirt, but many also find it highly inappropriate. These cultural guidelines often lead to many assumptions, not always bad, but sometimes they can be harmful to your self-esteem and self-worth. We are humans who want to express ourselves in our most natural way, but it can be hard because of society, but it doesn’t always have to be that way.

Tips On How To Stop Negative Assumptions And Predictions

Becoming Mindful Of Your Thoughts

How To Prevent Making Negative Assumptions & Predictions [Tips]

If you have yet to start practising meditation, it is a fantastic way of noticing your thinking mind. Additionally, you can look into mindfulness as a way of beginning the practice.

Start by dedicating some time every day to simply sitting there, listening to your thoughts and seeing what comes up.

You can even write your thoughts down to make more sense of your thinking patterns and any assumptions that come up. Look for anything that is somewhat predicting your future and thoughts about the past. They may be along the lines of:

  • I need to finish XXXX before next week or XXXX will happen
  • They don’t seem to like me because they said XXXX or acted in an XXXX way
  • I feel I’m bad at heart, so I can’t trust anyone as they must be feeling the same
  • If I show the world my true self, no one will accept me
  • When I go to that party I know that I will feel anxious and want to leave early

Spend a week or more pondering and collecting these negative assumption type thoughts. You will soon see that it is very easy to live a life based on assumptions, sometimes it feels easier to do so.

But once you practice mindfulness and meditation, you will soon start to see that it is all based on past experiences, anxiety and self-depreciation a lot of the time. Instead, you can look to living in the moment and focussing on your breath as a way of centring yourself. You can then live in presence rather than thought based patterns based on predictions and memories.

More Tips.


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