5 Ways To Boost Your Inner Peace

And help contribute to a better world!

It seems that as human beings we have been searching for inner peace for thousands of years. And I suppose the best way to describe Inner Peace is –  the absence of stress and anxiety.

Inner peace is being fully present in the now, not reliving what has gone on in the past or worrying about what might happen in the future. It might seem more and more difficult to find inner peace in a time of constant stimulation and times of stress and everyday pressures that spike your cortisol and adrenaline (your fight or flight hormones), there are ways that you can help yourselves to create your state of serenity.

Here are five Self Help tools that are simple to implement and are pretty much proven to boost your Inner Peace:

1.   Exercise

If we agree that Inner peace is the absence of stress and anxiety. It is widely accepted these days that exercise in almost any form can act as a stress reliever. Being active will boost your feel-good endorphins and distract you from the worries going around in your head.

Exercising helps you because exercise

  • increases your endorphins, your feel-good hormones
  • acting as meditation in motion because it helps you to zone out.  
  • improves your mood, making you feel better and more positive

Exercise is one of the best ways to change your mental state by replacing negativity with positivity. You don’t have to start training for a marathon to benefit from physical activity either! Any type of movement will provide you with a greater sense of peace. The important thing is that you find some form of movement that you like.

Movement for you might be practicing yoga and the breathing techniques that go with the poses, working in the garden, going for a walk in nature and appreciating the smell of the flowers and the hum of insects and birds, or watching and listening to the waves crashing on the sand at the beach.

However, you may enjoy a more vigorous workout as well, such as a dance class, running or swimming. The most important thing is that you find an activity that you can connect with, because when that exercise gives you joy and lifts your spirits you have more chance of keeping it going in your Self Care routines.

2.   Meditate

Meditation has almost become mainstream these days with meditation being introduced to children at a very young age. Meditation is about quieting your mind it’s about creating discipline in your mind where you can learn to switch off that constant chatter in your head.

According to medicinenet.com, meditation is “a simple technique practiced for as few as 10 minutes per day that can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation”.

Meditation produces a state of deep internal relaxation, regardless of what is going on externally in your world.

3.   Set Healthy Boundaries

It can happen that through no fault of ourselves or others we are caught up in being at the beck and call of others. This can eat into our time for ourselves and to unhealthy boundaries

We need to set boundaries to help us take care of ourselves physically, emotionally and spiritually. Healthy boundaries are needed to help us find a positive sense of ourselves, trusting in who we are and not allowing others to define us.

Psychology Today explains that the reason we have loosely defined, or unhealthy boundaries are because we want to be accommodating and helpful, we are unable to say no out of guilt, and we want to be liked.

But when we take steps to identify our own desires and put our values first, we are that much closer to inner peace.

Setting boundaries is not about turning our backs on loved ones that need our help.

Setting boundaries is about knowing when we need to retreat and rest to keep ourselves well enough to take care of loved ones that need our help

4.   Socialize and Connect with Others

A Harvard study by Dr. Robert Waldinger suggests that “meaningful relationships are a prescription for better emotional, mental and physical health.”

 There has been over eight decades of research, among 700 men who were teenagers in 1930s (and over 60 men who are still participating in their 90’s) which shows that:

  • social connections appear to be good for health
    • loneliness appears to be toxic
    • relationship quality matters
    • good relationships appear to protect our brains

There are a number of ways to strengthen your connection to others, such as making new friends (by volunteering or joining a club, for example) and working to improve existing relationships with family and friends.

And of course if you do either one or two above such as joining a class for exercise you will also tick off connecting with others and if you are doing something that you love the chances of you meeting up with like-minded people with a common interest increases, a Win Win situation.

5.   Journal

Writing your thoughts down on paper can help with organizing and processing your thoughts, writing can help to clear your mind and help you solve problems.

According to an article published by Michigan State University, journaling can act as an emotional release/escape and help you obtain clarity and rid you of negative thoughts.

A study published in a 2011 Psychological Science journal noted that writing down your thoughts and throwing away the paper can clear your mind and a clear mind, is a mind at peace.

I first heard about this practice when I was studying Dr. Sigmund Freud. It is one of the Self Help tools that has stayed with me to this day.

Each night before bed Freud wrote out what was in his head, a brain dump you might say and then threw that paper into the back of the fire ensuring that he went to his bed with a clear mind.

I hope you have found these five Self Help tools useful and begin to see that establishing your own Inner Peace has a positive ripple effect to what is happening around you and will spread peace to others.

Remember that when you are acting from a place of serenity and inner peace

  • You are more kind, generous, patient, and compassionate.
  • You are less likely to quickly judge others or take offence by their actions.
  • You will find more joy in connecting with others
  • You will raise your vibrations and emanate a frequency that encourages the people around you to feel a sense of Inner Peace.

When you find your own Inner Peace, you will help contribute to a better world!

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Natural Remedies For Aching Feet

Natural Remedies For Aching Feet

Foot pain is something that we have all experienced in our lives. After a night out in high heels, a workout in the gym, a long walk or a long day at work, even working in the garden your feet can be tired, achy, swollen, and heavy.

We often forget how important are feet are to us and how they help us to ground ourselves into Earth energy and how they help us to take a step forward into everywhere we go in life. It is only when our feet begin to ache that we begin to notice the stress we put on our feet.

So whether or not your feet are just tired or achy or you looking forward to sandal season Below are some lovely natural remedies that will ease your sore feet and have you feeling great again.

Alternate Hot And Cold

What to do, Fill one basin with cold water and one with hot water. Find a comfortable spot to sit, place your feet in the cold water for five minutes then, switch to the hot water. Switch back and forth for about of thirty minutes for maximum effectiveness.

How does it work

Alternating hot and cold baths alternately dilates and constricts blood vessels in your feet, this boosts your circulation and reduces swelling and achiness in your feet.

Elevate Your Feet – Elevating your feet for fifteen to twenty minutes on cushions or pillows How does it work  This will increase circulation in your legs and feet and help to reduce pain and swelling.

Epsom Salts –. There are two ways you can use Epsom salts to reduce swelling in your feet. You can either add Epsom Salts to a basin of hot water and soak your feet or add it to your bath and soak your whole body for about 45 to 60 minutes

 A word of caution here you can feel dizzy after an Epsom salt bath so be careful getting out of the bath and if possible go straight to bed. Shower off the Epsom Salts in the morning and all the toxins with it.

How does it work  Epsom salts are made of magnesium sulfate heptahydrate. Magnesium is known to help reduce swelling and therefore ease the pain, it will also draw toxins from your body

Soak In Essential Oils – Essential Oils can be used as an alternative to Epsom salts Add 10 drops of essential oils to a half glass of milk and then add to your bath this will help to disperse the Essential oil evenly

A Word of Caution here Never underestimate the power of essential oils, Choose from a reputable brand, be careful of over marketed brands. If in doubt consult with a qualified Aromatherapist and never mix more than two oils ie. a blend would be 5 drops of each or 10 drops of one oil in a half cup of milk never drink essential oils.

How does it work essential oils, help to increase blood circulation and reduce swelling. Essential oils are used in the same two ways as Epsom salts.

The best essential oils to use to increase blood flow are peppermint oil, clove oil, eucalyptus oil, and rosemary oil.

Vinegar Soak – The kitchen cupboard remedy If you don’t have Epsom salts or essential oils in the house, you can use vinegar. Vinegar helps to reduce inflammation and can be used in two ways.

First, you can fill a basin with hot water and add two tablespoons of vinegar; it is additionally beneficial if you add some salt to the water as well. Soak your feet for about twenty minutes.

Second, you can put equal amounts of water and vinegar into two basins. Make one basin cold water and one basin hot water. Soak a towel that is big enough to wrap around your feet in the hot mixture and squeeze out the excess liquid. Wrap the hot compress around your feet for five minutes.

Repeat the same process using the cold mixture.

The second process is a little fussy but will give you the benefits of vinegar as well as the hot and cold method to maximize blood flow and reduce swelling and achiness.

Preventative Self-Care Measures

If your feet are constantly sore or you are usually on your feet for a very long time take preventative Self-Care Measures. Invest in a good pair of shoes, stretch and massage your feet throughout your day. Visit a Chiropodist who will remove any pressure points and advise on proper foot and nail care


You can also build regular Reflexology Treatments to your self care plan.

Reflexology is a therapeutic method that relieves pain by stimulating predefined pressure points on your feet and hands. Reflexology promotes healing by stimulating nerves in your body and encouraging the flow of blood. In the process, reflexology not only eases the sensation of pain, but relieves the source of the pain as well. Your Reflexologist will also be able to give you analysis of your feet and suggest some exercises to ease pain.Facebooktwitterpinterestlinkedinby feather

5 Ways Hypnosis Helps Stress

So much is said about stress and to put it simply there are two types of stress, good, and the bad.

The good kind raises your heartbeat, elevates your blood pressure, and gets you alert and ready for anything. You will easily know the difference between good and bad stress and when it suddenly flares up it might happen during a business meeting, excitement at a sports game or even when you’re driving and someone cuts you off.

This type comes and goes quickly You feel your adrenaline pumping in your veins and you are sharper, quicker thinking and your reflexes become faster.  You will feel your stress going away after a while as your adrenaline levels return to normal and your blood pressure stabilizes.

The stress we really have to be careful of is the second type of stress. This stress is chronic, you feel exhausted and worn out because you have been stressed over a longer period of time and it feels like it you have no way out and no peace of mind.  This creates havoc on your body, and your normal body systems begin to break down sometimes to the point of creating chronic diseases in our body.  Because chronic stress exposes us to cortisol and other stress-related hormones for longer periods of time than short term stress we can eventually find ourselves suffering from any of the following:

  • Concentration and memory problems
  • Increased blood pressure
  • Anxiety
  • Loss of energy
  • Lower or Weak immune system
  • Depression
  • Aches and pains
  • Type-2 diabetes
  •  Digestive problems
  •  Cancer
  • Higher risk of heart disease

There are many ways to treat your stress, such as meditation, exercise or massages, all of these will initially help you to relax and unwind and get some relief from your stress.

These practices should become part of your self care plan, however, this is just dealing with your stress on the surface. If you really want to get to the bottom of your stress and your anxiety, you have to dig down deep and find the source, a bit like pulling out the weeds by the roots instead of just trimming the surface.

That’s what hypnosis does, it helps you to get to the source of your stress. Hypnosis is probably one of the least-understood therapy techniques, even though it has helped with many physical and mental ailments over the years.

calm peaceful

What are the benefits of using hypnosis to treat stress?

1. It’s time-efficient.
One of its benefits of hypnosis is that you can get right to the source of your stress usually during your first session, which is quick compared to other methods of treatment.

2. Gets to the bottom of things. Through hypnotherapy, you can find what triggers your stress and anxiety. It could be due to a negative past experience, a certain situation that left its mark, or an illness yours or someone else’s. Regardless, your therapist can help you diagnose and treat your stress through hypnosis.

3. Hypnosis is Holistic. Hypnosis treats your body, mind, and soul as one entity.

4. Hypnosis is gentle and gradual.  Your session allows you to be safe and to explore where and how your stress is manifesting, what you are feeling and where all this is showing up in your body. Hypnosis will help with the self sabotaging thoughts that keep you stuck and because it is gentle and gradual you will be able to do this without feeling lost or alone.

5. You’re in control. In spite of what many claim or believe, during hypnosis, you’re awake and remain conscious the entire length of the session. The only part the licensed hypnotherapist, someone whom you trust, plays during the session is to listen to you, guide your suggestions of how you’re feeling, where it hurts, and how to get rid of the pain. Other than that, while you are undergoing hypnosis you stay conscious and in control the entire time.

The reason why hypnosis is successful is because when you’re in a trance, you’re in a state of deep relaxation.

This is when your brain is open to suggestions. It’s a way for you to unlock and  change your negative thoughts into positive ones, allowing you to break free of negative patterns, and learn how to react when you are faced with stressful situations.

Finally Hypnotherapy can help you change your perception of the stress-triggers that you have identified, in your life.

And since stress is created through your thoughts and perceptions, Hypnotherapy is a great way to lower your levels of anxiety and reduces stress, and if you can lower your levels of anxiety and stress, you are on your way to a happier, healthier, more balanced you.
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Ways to Keep Your Memory Sharp

memory loss, forgetting thingsWays to Keep Your Memory Sharp

 If you find you are becoming forgetful it can often mean that your mind is elsewhere, most likely stressing about things that just might not happen

Your memory is important at any age. You can start minding your mind by incorporating these healthy habits into your life. It is never too early to cultivate a strong memory that will stay with you for years to come.

1. Don’t forget about physical exercise

Believe it or not, when you’re exercising your body, you’re exercising your mind as well. Aerobic exercise gets your blood pumping, which increases the oxygen going to your brain and lowers your risk of disorders such as diabetes and cardiovascular disease that can lead to memory loss. If you can, start with some exercise in the morning. This can clear your head right off the bat to stay focused and alert during the day. Exercises that require coordination are especially helpful for keeping the mind active such as simply throwing a ball back and forth.

2. Make sure you’re sleeping

Sleep is one of the best ways to make sure your brain and memory are in tip-top shape on a daily basis. To get the most out of your sleep, aim for 7.5-9 hours every night. Make sure to shut off the electronics at least an hour before bed to help the mind shut off as well. Try to limit your caffeine and alcohol intake earlier in the day. Both can result in a shallow sleep. For more help on sleeping go Here

3. Keep your brain stimulated

Research has shown that keeping mental stimulation as we age is very important for lowering the risk of dementia. Stay social, interact with others, learn new skills, play mind-exercise games like crossword puzzles or Sudoku. Interacting with others and continuing to learn is vital for keeping the brain healthy at any age.

4. Be aware of your stress

Chronic stress can not only make someone miserable, but also cause serious long term effects. Stress over time has been shown to destroy brain cells and damage the area of the brain that creates new memories and recalls past ones. To avoid memory loss, minimize your stress. Don’t take on too many tasks if they overwhelm you, sometimes it is ok to say no. Make sure you have outlets to relieve stress whether it is physical exercise or talking with someone about your frustrations.

5. Don’t forget about your superfoods

Certain superfoods have shown to be significant in preventing memory loss. Make sure to get your fruit and vegetable servings in, many are filled with antioxidants that help protect your brain cells. Eat more foods with omega-3 fatty acids such as salmon, tuna and foods cooked with olive oil. Green tea is another option that has powerful antioxidants to protect from brain damage.

Your memory is important at any age. Its never too soon to start incorporating healthy habits and keep a strong memory for years to come.

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11 Tips to become a non-smoker

150px-Van_Gogh_-_Skull_with_a_burning_cigarette-150x150“Giving up smoking is easy I’ve done it hundreds of times.”

That was me many years ago, stopping, starting back, looking for reasons, lighting up just to see if I was over my bronchial attack.

Constantly saying to myself I wish there was a switch to turn off the cravings.

Then one day I was at a wedding and I noticed that I was the only one at a table of 15 who was going outside to smoke. I bought a packet of 20 that midnight, took one out of it and decided, enough was enough.

Something switched in my head, in a way I found my magic switch and for you it might be a health scare, pregnancy, seeing your children smoke or even finances that sets off your trigger and you decide that you are giving up the smokes.

Once you have made the decision you dive right in and for some of you that is enough for others it is not so easy.  The first thing to remember is, that there is hope and you can do it. Thousands of people have and survived, if they can do it, you can too.

Here are some Simple Steps you can put into place to help yourself :

  1. Prepare yourself – Fail to plan. Plan to Fail

Take some time out to really look at your smoking habits. Where and when do you smoke, who with, how many, how long on average does it take to smoke a cigarette, are you coughing, do you smoke in your home, in your car, around your children. What are the consequences of your smoking, to your health, finances, and to your family. Really look at every place that your smoking impacts on your life. This is one time you need to be really honest with yourself.

Don’t empty your ashtrays, this is a good aversion therapy, Acknowledge each and every one of your cigarette butts, you paid for them and you enjoyed them. RIGHT ?

Alan Carrs Book “Stop Smoking Now” suggests that you place the butt of every cigarette you smoke into a glass jar.

Open the jar and smell them, count them multiply them by the price per butt, You are a smoker who enjoys your cigarette, so celebrate them. 

  1. Realise the damage this so called ‘friend ‘ is causing to you:  

Take some time to explore all the reasons you want to get cigarettes out of your life. The cost, how many a day do you smoke, how much money do you spend on cigarettes cost per week, month , year, what have How much money has literally gone up in smoke, since you started smoking.  

What about the time wasted smoking ie 20 cigarettes a day at an average of 10 minutes each is 200 minutes that’s over three hours a day.  Add to that the stink of ashtrays your clothes, your home, your car. Imagine  the long term damage, to your health and the passive smokers aroubnd you,  coughing, cancer, heart attack, emphysema not to mention the loss of brain cells, bad blood circulation and low oxygen levels in your blood, premature ageing.

Build your list of reasons. Read the research. Cigarettes are not your friend.

  1. Make the decision and set the date.

This is a good strategy to make the decision, set a date to quit and no matter what happens stick with that date. Be prepared for the voices in your head to start up, too much at work, party coming up, holidays, that little gremlin will try in every way possible to conjole you to put off the date.

The ego is lazy and will want the easy way out now is the time to stand up for yourself and say “NO, NOT LISTENING TO YOU”

There are two parts to your brain the conscious and the subconscious, learn to recognise which part is running the show. Most people will say that intellectually they would prefer to be a non smoker but somehow they keep reaching out. Realise that this is because your subconscoius is running the show through earned belief systems and habits so just like a child needs to be guided so does the subsconscious and the best way to do this is to become aware of how your mind works and start rewriting the scrpt in your head. bring your subcoinscious under contol.

  1. Use your imagination

Spend your daydreams on how healthy you are since you became a non smoker, see yourself full of energy, breathing better and  enjoying your taste buds and having money in youyr pocket going towards a holiday.  

  1. Fake it ’til you make it

One of the most difficult things about giving up smoking is that as soon as you tell your friends they keep asking you how you are getting along. I found it best not to tell anyone, when I was offered a cigarette I simply said not at the moment.

Look forward to the day when you can say confidently “I don’t smoke”, focus on where you want to be, Use visualisation to see what your life will be like, see yourself healthy and full of life, feeling energetic, having clear skin and money in your pocket,

  1. A homoeopathic remedy 

There is a great homeopathic remedy which you can use to keep the edge off. Every health food store stocks Nux Vomica 6c  What you need to do is place 2-3 of these under your tongue when a craving starts, they work by changing the nuerons in your brain associated with smoking

  1. Use it as an opportunity to look after yourself. 

You will notice that when you stop smoking you will begin to feel good within a few days. Take the opportunity to start looking after yourself. Get to bed early,  eat good food, cut out all processed foods, your tastes buds will come back and you will find that you can really taste your food again.

You could start a detox programe and add some exercise into your day. Your lungs will begin to feel stronger and exercise such as walking will release endorphins which are the feel good hormones.

  1. Enjoy the milestones

Within a couple of days your sense of smell comes back and one day you open your wardrobe and get hit by this stale, smoky smell that catches your breath. Acknowledge that you have hit another milestone and use it to de clutter your wardrobe. This is your opportunity to throw out the clothes you don’t wear anymore and to wash or dry clean the rest.

Take note that this is what a smoker smells like to other people.

  1. I feel left out  all my friends smoke .  Avoid smoking environments

As a smoker you find yourself part of the crowd. There is a certain comradery we experience as a group standing outside at doorways There was an episode in Friends that highlighted this where Rachael took up smoking so she could be in the same social circle as her boss.

It is a well-known fact that the number of non-smokers is rising and soon you will find that others in your group will join you and stop too.

  1. What to do if you do light up.  If you fall off the wagon.

This is often the cue for the “told you so” voice in our head, learn to ignore it .  Watch how the conversation starts in your head. It goes something like this “Go on you know you want one”, “one won’t hurt”, “I’ll just be a sociable smoker”, “Ah to hell with it”. you know the scenario “I borrowed so I need to buy  a pack to pay them back.”

The best thing I found is to be supportive of yourself, learn to laugh at the voices in your head. and if you do light up resolve to start again immediately.

Go back and read all the reasons to stop smoking that you wrote down earlier.

  1. Don’t prolong the agongy of the process 
  2. E-cigaretts donlt really support you they keep you in the system longer don’t
  3. Finally : Get support 

Yes Acupuncture can help you, but only if you are truly resolved to stop smoking. Acupuncture will help you with your withdrawal symptoms.  It will help you to sleep, keep your anxieties down, strengthen your resolve and strengthen lung Chi.

In my experience, clients who come for acupuncture treatments for whatever reason, feel so good they loathe the idea of putting such a harmful substance into their bodies. Acupuncture develops a natural desire for better health and well-being

If this has helped you, let me know how you get on I would love to hear how you are doing.


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