Hello my friends, it is TOOLSday. Finding Yourself is another quickie self-care recipe, guaranteed to leave you feeling just a little bit better. It just takes a minute, but don’t blame me if you want to spend another minute, and then another trying to really feel this one.
This is a recipe for taking one minute, at any time during any random day–whether you need it or not–to check in with yourself. Here are the basics for this Tools-day recipe:
IMAGE TRANSCRIPT:
Finding yourself – you will need
a safe place to breathe
willingness to unplug
good posture (for 1 minute)
time to take 3 deep breaths
Optional equipment:
essential oils,
candles
cuddle buddies
floofs or other good buddies
Finding Yourself GOAL:
To find and hear your own heartbeat. Repeat as needed.
Finding Yourself Tutorial:
For those who want a little walk-through, play the video and breathe along with me. It just takes a minute. See you on the other side.
I hope that leaves you feeling just a little bit better than when we got started. Sometimes in the hurry, and the push to be our output, we forget where we end and the deliverables begin. This technique can help you remember where you are. I use it often to find my body after long stints producing ideas and working in my head. Sometimes, I forget to feed and water and otherwise care for my physical vehicle, and this little check in can make a big impact. It not only helps me to slow down and consider my physical constraints, these tiny breaks also increase my capacity. I just have to remember to check in with this process BEFORE the body is exhausted–at that point you probably just need a rest, not a check in.
TOOLSday Recipes and Community
Honor yourself all the way through today, Friends. We’re all in this together. Please connect with us here on our blog, our YouTube channel and our social media. These tips come around in various forms every Tuesday–I mean TOOLSday.
Do you have a breathing technique that you like to use to find yourself? I would love to hear about it. Feel free to comment and respond. Or tell us if you tried this one, and how you felt before or after. Tales of mystery and weird coincidences are always welcome and appreciated! See you in the comments…
Stress Sucks! I’ve never heard anyone say, “I cannot wait to be stressed out today!” or “I’m so excited out all the stress I’m under”. Have you? Well, probable not. That because we all know stress sucks!
The more people I coach, the more I get the same answer – “well stress is just part of life, and we have to get used to it.” Does that feel like a good answer? Because I don’t like it at all.
Stress is how we react when we feel under pressure or threatened. It makes us feel out of control. The stress may cause physical, emotional or psychological strain on us. While stress, like some many of our amazing mind and body responses, was originally designed to cause awareness and help keep us safe. But in today’s world stress has taken on a life of it own.
According to the American Psychological Association, more than 70% of adults have some significant form of stress in their life. The last 3 years of a global pandemic certainly have played a key role in the amount of stress people feel. Plus the uncertainly of our economy, politics, mass shootings, healthcare, climate change – just to name a few. And by the way most of the above are external things there is still the everyday stress of life, family, friends, job, cooking, cleaning and living. It can seem overwhelming.
All this stress is probably affecting a lot of things you do every day; including your sleep, your food choices, what you do for fun, how much movement you get and how you feel. These are just a few of the reasons to create stress awareness in your life.
So now that we recognize that stress sucks, and I have totally bummed you out with all the ways stress surrounds you. (sorry about that!). Let’s talk about what do we do or how do we make it better.
“The greatest weapon against stress is our ability to choose one thought over another” – William James
Here are my 5 favorite away to help minimize and eliminate stress: • Guided Mediation • Connect with other • Get outside – movement • Play • Sleep
Guided Mediation – meditation can be tricky for some. But honestly, I made it so much harder for myself. If you are new to meditation, or getting back into it or even an daily meditator – guided meditation can always help. Many apps have 5-10 minutes free guided meditation. This isa. Great way to meditation without having to be in charge. You get to sit back and have someone else help you clear your mind and guide you to a place of peace.
Connect with other – people, whether it be friends, family or strangers, can be a wonderful stress reducer. You may need to be a bit picky about who those people are, so that it is not causing more stress for you. But the people you can be totally yourself, laugh and share space with can help reduce your stress.
Get outside – Movement – So much of our loves are spend at a desk, or inside. Getting outside, smell the air, seeing the tress and birds, enjoying the sunshine. These are all ways to give you brain a break. You might even take it a step further by incorporating movement going for a walk, or run, a hike, a jog or even a skip. Anything that is just a few moments of movement can help clear our brain and create a few moments of stress relief.
Play – Children never stop playing, they play with boxes, pots and pans, there food, their clothes. They are always playing. But as adult we hardly play with anything. Play does not have to include a jungle gym, but could include anything that bring you joy, that make you laugh and provide you a moment of relief. You can see why play is so important to stress reduction. It is hard as an adult to find ways to play, but in encourage you to try,
Sleep – Is one of my favorite self-care and stress reduction tools. I’m not just talking about a good nap (which I also love); but planning and creating a good night sleep more nights than not. Let me take some planning and experimentation to find what your best sleep routine is. But when you wake up clearheaded you are able to more clearly and concisely look at the day and the to-do list. Without sleep everything can feel overwhelming only creating more stress.
Which one of these ideas are you willing to try? Do you have another way you love to reduce stress, comment below.
Did you know that on average, women use 12 body care products a day, exposing themselves to 168 chemical ingredients? Men use six, exposing themselves to 85 unique chemicals?
Personal care products are largely unregulated. The law does not require cosmetic products and ingredients to have FDA approval before they go to the market.
The federal law designed to ensure that personal care products are safe has remained largely unchanged since 1938.
According to the FDA cosmetics are defined by their intended use, as “articles intended to be rubbed, poured, sprinkled, or sprayed on, introduced into, or otherwise applied to the human body…for cleansing, beautifying, promoting attractiveness, or altering the appearance” (FD&C Act, sec. 201(i)). Among the products included in this definition are skin moisturizers, perfumes, lipsticks, fingernail polishes, eye and facial makeup, cleansing shampoos, permanent waves, hair colors, and deodorants, as well as any substance intended for use as a component of a cosmetic product. It does not include soap. (To learn what products are considered “soap” for regulatory purposes, see “Soap.”
Personal care products, called “cosmetics” in the law, are much more than makeup and fragrance. They include lotion, toothpaste, body wash, shampoo, deodorant and many other products that people use daily.
It’s no wonder some of us have strange reactions to different products that we apply regularly. And remember that the skin is our largest organ. Anything that goes on the skin will get through the pores into our system, which means our body is constantly in detox mode.
Here is how I improved my self care routine.
My personal experience came with age. My skin was becoming more sensitive and I was having itching and burning reactions to the products I was using. One day I had had enough and took a closer look at the ingredients and process used to make these products. As mentioned above I was surprised at what I found. How can I support my body and care for myself better?
I started researching how to make my own products and began the process of eliminating some of the chemical laden products from my shelf by making my own. At first it seemed quite intimidating but as I tried my way through a few recipes. I learned it’s not that complicated. First came a few easy things like lip balm, toothpaste, and then a deodorant. Later on I tackled some face cream, shampoo, and conditioner.
After learning some of the basics I was starting to enjoy the process of finding the ingredients and then making my own products. This is where I realized this is part of my self care routine. It feels really great to nourish my skin instead of hurting it. And remember it’s not just your skin, but your whole body that you are nurturing.
In no way am I suggesting you go home and throw all your products away. Instead just as you finish one up, maybe do some research and find a better product, or make you own. It is not as hard as most people think.
And just think how much healthier and happier you and your environment will be. Making your own products with simple ingredients which mother earth provides for us. This definitely should be considered self care.
Home made body care products made with natures ingredients.
I have shared some favorite easy recipes our youtube, channel, follow us there and you will be updated as we add more self care recipes and tools to create your best and healthiest life.
It is a time of change, and a time of stress out there. Seems like every day we take three steps forward into balance, and get shoved back two steps by things beyond our control. We can’t always control all the externals, so self-care (managing the internals) is essential to surviving AND thriving. Giving yourself Reiki boosts any self-care routine.
Self-care is one of those individual things completely unique to you: lifestyle, personal history, experience, and needs at a given time. Starting with the physical body may be plenty to take on at first: sleep well, eat well, drink more water, move yourself, and care for your hygiene. If you have the capacity for more, then add: environment, boundaries, nourishing joy, and focusing on positive goals or affirmations. (Whew. This is a lot to juggle.)
Yes, those ideas make great sense when you seek balance. Still, my favorite self-care tool is to give myself Reiki. What I love about self Reiki is that I can boost every self-care practice by allowing my Reiki to flow as part of that practice.
Just add Reiki!
Reiki? What is Reiki?
Reiki is a relaxation technique from Japan–many find that it comes to mean more to them as they learn. Everyone I have talked to (or taught or worked on) feels better after Reiki. The relaxation that comes with Reiki is deeper and more healing than simply laying down to nap.
Often Reiki is given in a similar setting to massage: one practitioner providing Reiki, to one client, for a set fee, and length of time. However, if YOU become a Reiki practitioner, you will be able to offer yourself a Reiki session wherever and whenever you like–for as long as you need! FREE!
In fact, providing yourself with a powerful stress reduction tool, and means toward energetic healing if the main objective of Reiki I. Self Reiki is the most important lesson of your first Reiki class.
How does Self Reiki work?
Self Reiki can be given as part of a meditation practice, and we teach our students to sit and breathe with their Reiki (this is called Gassho, which means hands coming together). Practitioners spend a few moments allowing their Reiki to flow, breathing and observing–morning and night. Others might feel comfortable praying, or committing to the Reiki Ideals (turning from anger and worry, embracing gratitude, diligence, and kindness).
Your self-care needs are unique to you, so is each person’s relationship to Reiki. How you invite it into your life, and how you choose to work with Reiki is completely your choice. As a Reiki teacher, I’m do not teach dogma or beliefs, I simply provide approaches and techniques.
The unconditional love and compassion found in Reiki means each practitioner receives complete acceptance. There is no way to give yourself Reiki incorrectly–except maybe to avoid giving yourself this beautiful gift of peace.
You are most definitely enough. Just as you are.
Can I give myself Reiki if I don’t have much time?
Absolutely! There are so many ways to explore and play with Reiki that will help you boost your own self-care. Obviously, there are the meditation and formal self-healing practices mentioned above. However, not everyone has time for a formal meditation practice, and there are ways that self Reiki can easily be woven into the regular patterns of your life.
Formal Self Reiki: lay down and place hands on parts of yourself that need healing or pain relief.
Blessing food, water, medications: add Reiki and intentions anything that goes on or in your body. You can offer energy toward the benefits of medications, and reduce side effects. Infuse food you prepare with unconditional love–and see how the taste improves!
Clearing sacred spaces: work with Reiki to energetically clean spaces, tools, or vehicles.
Empower goals: giving Reiki to your intentions, dreams, goals, and plans. You may find it easier to take actions steps that move you toward your desired future.
All of these things can be done by Reiki I practitioners–with ease and joy. In addition, all of these things can be done in moments as part of the warp and weft of every day.
Whatever your self-care routine, you can forklift your experience and inner balance by simply adding Reiki. No need to schedule anything, go anywhere, or pay anyone anything (although you might still want to get a session from someone else now and then). Learning Reiki is the gift you give yourself that literally keeps giving many times over.
The beauty of learning to give yourself Reiki as a Level I practitioner, is the commitment you bring to help yourself–to feel better, to heal, to become a better version of who you are. Reiki is waiting, you just have to open the door, and get started.
Have Questions? GOOD!
If you’ve read this far, you probably have a few–or maybe you have an experience to share. This is a safe space to explore and connect.
Online classes (including Reiki I) are coming via zoom in 2023 and beyond. Check the calendar for upcoming events when you are ready to get started. We’re looking forward to sharing the peace of Reiki with you!
Today I want to invite you to try a non-toxic toothpaste
as a self-care tool.
Welcome to Whole Self Unity where our goal is becoming whole together.
Homemade Tooth Paste
In a jar combine:
2 tbsp baking soda
1 tbsp coconut oil
1/2 tsp sea salt
2 tbsp water
10 drops essential oils of your choice is optional
Your choice of Essential Oils can be added, but are optional.
Warm the coconut oil until soft, which happens around 74-76 degrees, add the rest of the ingredients. Stir everything until smooth and is the consistency of a thick paste. Your toothpaste is ready to use, yes, it’s that simple.
There are several variations to this that I have tried. Once I didn’t have coconut oil and simply used baking soda, water, and a little sea salt. This would be great if you are allergic to coconut, or simply don’t have it.
Also, I prefer less salt, but you make it how you want to. Your turn to be creative and have fun with it.
Follow our Youtube channel for many more recipes and other self-care ideas you could add to your toolbox.
Connect with us on FB or check out Whole Self Unity to learn more about us and how we are trying to help support you and your well-being.
Better Sleep–something we all need right now. Insomnia is a product of our uncertain and changing times. We can cope with it. Here are some tips for getting the rest you deserve.
What is Insomnia?
Insomnia, according to WebMD, is a trouble falling or staying asleep. It can happen to many of us at times (short term), or plague some over the long term. Doctors classify insomnia as either primary (no underlying health-related causes) or secondary (caused by physical issues like depression, asthma, arthritis, heartburn, etc.). In other words, sometimes your body keeps you awake because it doesn’t feel well, and sometimes your mind is unable to rest.
Insomnia causes
Photo by Mat Brown from Pexels
Causes of primary insomnia include things like stress (hello 2020!), environment (light in the room, noise), and temporary physical issues (jetlag). Depression and anxiety (oh, hello again, 2020!) are considered causes of secondary insomnia. If you are trying desperately to sleep, looking up this article at dark-thirty, I can offer some tips, and you can talk to your medical provider later. The Sleep Foundation also points out that things like irregular sleep schedule or poor nutrition can be causes of insomnia as well. If you haven’t figured it out yet, our unpredictable lives during the pandemic of 2020, and the uncertainty now is a ripe environment for losing sleep. If you’re tired…you aren’t alone. Also, if you’re trying hard to cope, lack of sleep is just making that harder. So let’s get back to sleep.
Here are some recommendations suggested by both WebMD and the Sleep Foundation on how to deal with your insomnia:
Get a consistent sleep schedule–wake up at the same time.
Get some exercise–physical activity helps you rest better.
Disconnect from electronics at least an hour before bedtime.
Get comfortable: emphasize relaxation (lavender essential oil, vetiver balls/mats, and hops pillows can help).
Avoid foods that create distress in your body. You may wish to limit or avoid caffeine or alcohol.
Wind down gently before bedtime (read a paper book, meditation, a warm bath, sex).
If insomnia continues, keep a sleep diary and talk to your doctor.
As a Reiki practitioner, who also has Autism/ADHD/PTSD, I regularly use my Reiki to curtail stress, anxiety, depression and all the sleeplessness these things can cause.
Reiki Can Help
The Sleep Foundation has published information on relaxation, and how to put yourself into an environment designed to aid falling and staying asleep–including meditation, mindfulness, and consciously breathing.
Practitioners and teachers have offered testimonials to the International Center for Reiki Training (ICRT) about how their students began to sleep better right after taking an initial Reiki class. Another student of William Rand wrote an article for Psychology Today about how her Reiki practice helped her sleep more soundly. That’s all well and good, and I hope those of you reading this in the middle of the night will consider us for an online Reiki class when you are ready. If you aren’t ready to learn Reiki, maybe it is time to attend a Reiki Share and try a little Reiki or learn more about it. We have regular Reiki Shares on Tuesdays, 5-6:30pm pacific time. Reach out to a Reiki practitioner to receive a session. We do have practitioners available for online services, and Reiki works very well this way. If you live where personal services are safe to receive, feel free to reach out and book with a local practitioner–but know that distance services will be just as effective.
This meditation is infused with Reiki, by me (Amy). Just click here, and let the meditation play.
Close your eyes.
Breathe.
Relax.
Sleep well.
Yes, those ideas make great sense when you seek balance. Still, my favorite self-care tool is to give myself Reiki. What I love about self Reiki is that I can boost every self-care practice by allowing my Reiki to flow as part of that practice.
Self Reiki can be given as part of a meditation practice, and we teach our students to sit and breathe with their Reiki (this is called Gassho, which means hands coming together). Practitioners spend a few moments allowing their Reiki to flow, breathing and observing–morning and night. Others might feel comfortable praying, or committing to the Reiki Ideals (turning from anger and worry, embracing gratitude, diligence, and kindness).
If you’ve read this far, you probably have a few–or maybe you have an experience to share. This is a safe space to explore and connect.
