Category Archives: self care

Heal Yourself

A poem by Maria Sabina, Mexican curandera (medicine woman) and poet.

“Cure yourself, with the light of the sun and the rays of the moon.
With the sound of the river and the waterfall.
With the swaying of the sea and the fluttering of birds.
Heal yourself, with the mint and mint leaves,
With neem and eucalyptus.
Sweeten yourself with lavender, rosemary, and chamomile.
Hug yourself with the cocoa bean and a touch of cinnamon.
Put love in tea instead of sugar
And take it looking at the stars
Heal yourself with the kisses that the wind gives you
and the hugs of the rain.
Get strong with bare feet on the ground and with everything that is born from it.
Get smarter every day by listening to your intuition,
looking at the world with the eye of your forehead.
Jump, dance, sing, so that you live happier.
Heal yourself, with beautiful love, and always remember …
YOU are the medicine.”

L 736

As I start a new journey,,,In the world of possibilities,,,I see an opportunity,,,standing there, awaiting me. So full of promise,, but it makes me wonder,, will I make it, or I will surrender? But as I look at myself,,, I can tell, I can see,,, I will take it on,,, as long as I believe in ME

Learning 719

Love yourself unconditionally and ferociously.

See yourself as perfect.

Like the river that’s curving and twisting around topology, moving fast at some places and slowing down at others, understand that you are on a journey that has no beginning, no middle, and no end.

Understand that there can be no wrong twists or turns on your journey. There is just being, and that’s all that you need to be. It’s the reason you are here.

If you shy away from who you truly are, the world would end up you-less.

You are the only you there is and ever will be.

Learning 713

You can change your lifestyle – diet, exercise and sleep, in 4 weeks.

By focusing on one aspect of your life per week, it is possible for you to change your lifestyle in a month.

Begin with your feeding habits in the first week.

Then add an exercise routine in the second week.

The third week should focus on sleep while the fourth week will bring all three aspects together.

To begin, a 24-hour water-only fast is recommended. A baseline blood test and an evaluation from a doctor is also essential.

While there may not be visible changes immediately, you should remain undeterred because the effects of elimination of gluten and reduction of carbs may take a while to kick in.

Set realistic and achievable goals. Do not make the changes drastic. Small increments are better. A change in lifestyle is a marathon and not a sprint.”

Highlights from Grain Brain

Learning 694

Be a kind and constant friend to yourself and your painful experiences.

When in a distressing situation, we tend to panic. If this sounds familiar, you can learn something from the story of Jacob, one of the author’s colleagues.

Jacob was an experienced meditation teacher, who was also in the early stages of Alzheimer’s disease. Standing in front of a class of meditation students, he found himself suddenly confused and unsure of where he was. Importantly, though, Jacob didn’t panic. Instead, he told his students how he was feeling. He admitted to being scared, confused and disoriented.

Not the best meditation class, right? On the contrary!

Although it might sound disastrous for both the teacher and his class, the students thanked him afterward for one of the best lessons on meditation they’d ever received.

Why were his meditation students so impressed? Because instead of pushing away his negative experience – his fear and confusion – Jacob had the courage to express what he was experiencing.

Importantly, by naming his fear and confusion, Jacob honored his painful experience, instead of rejecting it as something that was “wrong” or unmentionable. He didn’t turn the experience into an enemy; he accepted and made friends with it. Jacob’s reaction was a shining example of radical acceptance.

When you recognize your emotions at any given moment and greet them with this unconditional friendliness, you’re practicing radical acceptance. In this state, you pay careful attention to your feelings, allowing yourself to accept them instead of making them into an enemy to recoil from.

This aspect of radical acceptance is crucial because it helps increase self-compassion.

Most of us are only friendly toward ourselves when we’re succeeding. As soon as we fail at something, we rush to self-judge and reject the parts of ourselves that are less than perfect. But ask yourself: Would you treat a good friend poorly if they failed at something? Hopefully not.

It can be difficult, but try to extend to yourself the same compassion and understanding you’d extend to your closest friend.

Learning 685

Our brains are remarkably changeable. We can grow new neurons and extend the life of existing ones through changing our thought processes and adapting our behavior.

Understanding the plasticity of our brain means that we have the ability to overcome psychological disorders and recover from physical injury.

Don’t get old, get active.
There’s a risk of getting Alzheimer’s or dementia as we age, even if we can live longer than ever before. Most of us know that the key to warding off degenerative disorders is to stay active, but doing so actually generates and maintains neurons in your brain, which stops it from deteriorating.

To keep your mental and physical faculties in check, choose something challenging like picking up a new language, joining a Tai Chi class, or learning a musical instrument.

Benjamin Franklin provides some inspiration in this camp: he invented bifocal spectacles at the age of 78!

Learning 674

Imaginative thinking can change the brain by improving performance and strengthening muscles.  

we can use visualization to improve our performance of an activity. In one experiment, Pascual-Leone, a reknowned psychiatrist assembled two groups of people who had never played piano before. One group sat in front of a piano, twice a day, five days a week, and imagined playing and hearing a piano sequence. The other group actually practiced piano for the same amount of time.

People in both groups had their brains mapped before, during and after the experiment. At the end, both groups played through the piano sequence they had studied and a computer recorded the accuracy of their performance.

Astonishingly, mental practice alone had caused the same physical changes in the participants’ motor systems as those who had actually practiced, and both groups showed comparable brain maps and approximately the same skills!

How is that possible? Well, from a neuroscientific point of view, imagining an action and performing an action aren’t really that different.

Brain scans show that numerous areas in the brain are activated through both imagination and action. For example, the primary visual cortex of the brain is activated when people visualize the letter A with their eyes closed, as well as when they look at the letter A. In this way, visualizing is a powerful tool for improving performance.

But it goes further than that: you can use imagination to actually strengthen the muscles in your body. 

In one study, doctors Guang Yue and Kelly Cole observed two groups, one that did physical exercise over four weeks – 15 finger contractions with a 20 second rest between them – and the other just imagined it, including a voice shouting “Harder! Harder! Harder!”. At the end of the four weeks, the group that actually performed the physical exercise increased their muscular strength by 30 percent. However, the group that visualized the exercise also increased their strength by 22 percent!

Learning 516

“Either you run the day or the day runs you” is a well known proverb by Jim Rohn.

Self-care, self-love and self-growth are three wonderful gifts that you can give yourself each morning and you do just that when you work on yourself.

Unfortunately, there aren’t enough people who run their days. Instead, they let their work, other people and technology rule their every move in the morning. They neglect themselves and forget about the self-love that is needed in the morning to set yourself up for a majorly successful day.

The only requirement is that it involves working on yourself somehow, someway before you begin your workday which can really be the ultimate game changer.

When you set aside the time to work on yourself before you start your workday, you not only will begin to grow as a human being, but you will increase happiness levels, drastically decrease stress, anxiety and other negative emotions.

Working on ourselves is something that so many of us forget to do in this fast paced and strenuous world that we live in.

Remember, when you win the morning, you win the day.

Learning 510

“The energy you’ll expend focusing on someone else’s life is better spent working on your own. Just be your own idol.” — Sophia Amoruso

Skincare – Some tricks, natural therapies and hidden talents

To keep your-self looking youthful, proactive skin care is essential. If you don’t have enough time, just pamper yourself with the basics. It all accompanies with a healthy lifestyle choice.

In an interview with Huffington Post published on 15/10/2014 90s adored Katie Holmes believes that “using good products really do make a difference” in long term skincare maintenance. She also says that the key to being beautiful starts from within. Women today are really making a difference in the world, but they are juggling a lot. They have to take time to be grateful for the things in their life, to celebrate the people in their life that they really love and drink a lot of water.

The skin type is determined by how much or how little oil your skin produces. How you care for your skin depends on the type of skin you have: oily, combination (normal), dry, sensitive, or sun damaged.

Here are some basic skincare steps:

Step 1: Treat your skin gently

  • Limit bath time – Use warm instead of hot or cold water.
  • Avoid strong soaps or bar soaps – They tend to dry your skin. Choose mild cleansers.
  • Shave carefully – Shave in the direction the hair grows, not against. Use a shaving gel, lotion or cream and use a clean sharp razor.
  • Pat Dry – After washing or bathing, gently pat dry so that some moisture remains on your skin.
  • Moisturize dry skin – For day use, consider one which contains SPF and for night it must not.
  • Understand the risks and benefits of tattoos and piercing – including the latest tattoo removing techniques.
  • Consider whether laser hair removal is right for you.

Step 2: Cleansing

  • Use natural or organic cleansers – You can cleanse your skin by milk or yogurt.
  • Wash your face with lukewarm water – It removes all the excess oil clotted on your face from you night moisturizer. Don’t use hot or cold water as both can cause broken capillaries.
  • Don’t cleanse your skin too often – Whenever you apply makeup or sunscreen, make sure you remove by washing your face well at night else it can clog your pores.
  • For dry skin – If you have a dry skin as dry as the Sahara Dessert just , simply apply cold cream and wipe off, even no water is needed. Exfoliate on a weekly basis. If you are washing your face with water use warm water so that your skin looses dirt and clogged pores.
  • Remove your eye makeup with a proper makeup remover. Don’t pull or rub too hard as the area around your eye is very delicate. Olive oil works as a best natural eye makeup remover.

Step 3: Exfoliate

  • Exfoliation is essential – but most people skip in their weekly skincare routine. One of the reason men’s skin looks more youthful than women’s is because men tend to exfoliate daily during shaving. See How to Exfoliate

Some commonly used exfoliations are:

  • A facial Scrub – Buy a good one from the market or try some home-made recipies.
  • A Washcloth – Put a dab of cleanser and a sprinkle of white refined sugar on a damp washcloth and massage skin in a circular motion. After a quick rinse, any sign of dead skin is erased. If you have dry skin, try extra virgin coconut oil.
  • Microdermabrasion – You can buy the kits. See list of the best facial scrubs and microdermabrasion kits.
  • Chemical peels – Its gentle enough to use some of the counter peels that work over the course of a month.

“A recipe for a DIY Pore Stripping Mask which uses only plain gelatin and a little milk. Mix them up, heat it for about 10 seconds in the microwave and apply. Once it has dried you peel it off, and everything comes out of your pores as well. Genius!”
– Christine, 15 Minute Beauty

  • Retinoids – Retinoids also work by removing the top layer of dead skin cells while also generating collagen in the skin. “Collagen is the skin’s structural fiber,” dermatologist Dennis Gross said in O Magazine. “As we get older, it breaks down, creating lines and large pores. Most of the skincare experts consider Retinoids to be a miracle skin saver.

Step 4: Moisturize

  • How much one should moisturize depends on the skin type. If you have a dry skin, you should invest in a basic moisturizer. When your skin is tight, it’s craving out for moisturizer. Over moisturizing will clog pores, so be careful.
  • Natural girls can use extra virgin coconut oil, olive oil, sweet almond oil, or jojoba oil.
  • Some beauty experts strongly recommend eye creams as skin near the eye contains no fatty tissues and is very thin and susceptible to wrinkles but others say your daily lotion or cream works well.

Step 5: Protect yourself from the sun

  • “Creams and serums are terrific, but the best way to prevent Crow’s Feet is to wear large, fashionable sunglasses as often as possible! The frames not only look glamorous, but actually block the sun from toasting you delicate under-eye area. Be sure they offer UV protection!”
    – Jennifer, Raging Rouge
  • Applying sunscreen with a SPF of atleast 15 is essential from your early years as the #1 cause of wrinkles is sun damage. Reapply sunscreen if you are outdoors. Pat it and don’t rub. Avoid the sun between 10 Am to 4 AM when it is on its peak.

Step 6: Don’t Smoke

  • Smoking contributes to wrinkles and makes your skin look older. It also damages collagen and elastin – the fibers that strengthen and gives your skin elasticity.

Step 7: Eat a healthy diet

  • Drink lots and lots of water to keep your skin look younger.
  • Eat plenty of fruits, vegetables, whole grains and lean proteins. Research suggests that a diet rich in vitamin C and low in unhealthy fats and processed or refined carbohydrates might keep your skin looking younger.

Step 8: Manage stress

  • Managing stress keeps you in a healthy state of mind and also encourages a healthy skin.
  • To avoid stress set reasonable limits, scale back your To Do List and carve out time to do things you love.

Do you have other some other tips and tricks? Feel free to leave in the comment box below.