Nature Relaxation

Put your feet up and unwind with the Ultimate Nature Relaxation video.

Santa Monica Pier- Relaxation Video

Villa Beach, Peru- Relaxation Video

Avenue of the Giants- Relaxation Video

The Calming Collection

The Calming Collection

By Roberta Shapiro

Minnehaha Falls- Relaxation Video

The Huntington Hotel & Nob Hill Spa

The San Francisco Nob Hill Spa offers tranquility, pampering, and relaxation.  With a Eucalyptus steam room,  fireplace lounge, and  infinity relaxation pool, you're able to indulge and unwind in this therapeutic environment.  Find comfort in Nob Hill Spa's rejuvenating treatments, spa cuisine, and hotel luxury for an unforgettable experience.

For more information or to book your visit now, click here: Nob Hill Spa.

Essential Oil Infused Bath

Both aromatic and therapeutic, Epsom or sea bath salts infused with essential oils are a great way to transform your normal bathing experience into a healing one by combating stress, anxiety, insomnia, muscle aches, joint pain, and skin conditions. Epsom salt, a mineral containing magnesium sulfate, is a wonderful healing salt that relaxes, relieves aches and pains, and removes toxins from the body. Sea salt is chock full of minerals and nutrients that are beneficial for both skin and body and has been known for centuries for its ability to fight such conditions as arthritis, poor circulation, and muscle soreness. Sea salt also has powerful detoxifying properties.

Adding fragrant essential oils to the salts such as lavender, eucalyptus, tea tree oil, peppermint oil, or vanilla, promotes well-being and also helps calm, balance, sooth, cleanse, and refresh the senses, depending on which oil you choose.

There are several infused bath salts available commercially. Dr. Teal’s Epsom Salt Soaking Solutions, for example, is available infused with lavender (promotes sleep), eucalyptus (promotes relaxation), chamomile (promotes calmness), and amber vanilla (promotes sensuality). You can prepare your own truly organic infused bath salt mixture, however, based on your particular needs and tastes.

This post was taken from HealingLifestyles.com. 

Peace

This post was inspired and taken from my friend Shelby's post entitled Quiet Time.  

Check out her blog, Eat, Drink and Be Married.

6 Ways to Create a More Peaceful Workspace

To get to my desk, I have to step over a pile of clothes I’ve been meaning to put away, clear boxes of books slated for charity and dodge an “in” tray that rivals the height of my five-year-old. On my windowsill sits a forlorn fern in its final death droop. I sigh. My office is decidedly NOT Zen-like.

But oh, how I long for it to be. A desk free of clutter, with healthy plants, a place for everything and everything in its place. Those who’ve achieved it say I can expect a boost in productivity and enjoyment in work, and a decrease in stress.

Gina Mazza Hillier promises me nothing less than “greater joy” if I can see my way clear — literally. Hillier is author of Everything Matters, Nothing Matters: For Women Who Dare to Live with Exquisite Calm, Euphoric Creativity and Divine Clarity and someone who has created her own Zen-like office space in her home.

She makes it seem so easy.

When she decided to work from home, Hillier removed everything from the space that would become her office. Then, she says, everything she put into that empty space — from the paint on the walls to the fresh flowers to the whimsical artwork — was placed there with intention.

And that seems to be the key, say the experts. Creating a space that nurtures your soul, boosts creativity and productivity, and encourages success is a product of consideration. Serenity is no accident.

And don’t confuse serenity with being laissez-faire, say the experts. A serene office will help us get more work done with less stress, leading to a fatter paycheck and increased well-being. I’m convinced. So where do I start?

1. Wipe the slate clean to get serene

Like Hillier, personal organizer Betsy Simmons – dubbed the “Queen of Serene” by her clients – suggests a clean slate, whether working from home or in an office tower. “Start from scratch and designate or zone this space within it for a specific purpose,” she recommends. “Remove everything. A fresh coat of paint is a good place to start.” Steer clear of red, orange or yellow, which Simmons calls fast colors, noting that they’re usually the colors of choice for fast-food restaurants. Instead, she recommends blues, greens and lavenders…but with a bit of punch to keep you calm but moving forward.

Starting with a fresh slate, promises Simmons, means that you create an environment that will work for you.

Then determine what you need in this location. A desk is generally a given, but choose a style that suits your needs without compromising. It’s too important a piece to try and simply make do, believes Hillier. Hillier also subscribes — “lightly,” she says — in the principles of feng shui. Simmons recommends the desk be placed facing a door and without a window to your back. “Open space draws energy from you and you want strength behind you,” she explains. Get a comfortable chair that keeps your posture erect but relaxed. “Or use a ball,” suggests Simmons. “It’s great for your posture.”

2. Work the system

Create a system and work it until it’s second nature, says Regina Leeds, known as The Zen Organizer and the author of six books including the New York Times bestseller One Year to an Organized Life and One Year to an Organized Work Life (January 2009). “Another word for system in this context,” she explains, “might be ritual, habit or routine. If your day is run by the whims of others, you won’t get much done.”

Simmons agrees. “The more you can control and maintain the space, the more time you have to catch the curve balls that keep coming.” With that in mind, create zones in your office that reflect the different aspects of your work life — a priority zone, which is usually what you’re working on, a reference zone, and so on. Choose a system of organization — alphabetical, color-coded, by date or topic — that works best for you. Then stick with it, always returning things to their rightful zone.

Simmons also suggests that those of us seeking office serenity start each day with a plan. “Each minute of planning can save one hour of execution.” Then spend a few minutes at the end of the day on cleanup. “Do not pass it on until tomorrow!” she insists. “What a horrible way to start a day…by finishing up yesterday.”

3. Clear the clutter

While every magazine promises us the key to curing our lives of clutter, why do so few of us succeed? “Getting organized is a skill,” reminds Leeds. If it’s not something that we learned from parents or that comes naturally, it’s something we not only need to learn now, we need to take action to implement. With that in mind, clear anything out of your office that isn’t directly related to your work or to helping you work. That means kids’ toys (gulp), family photos (double gulp) and any extraneous stuff that isn’t currently relevant to your work or to creating a peaceful space.

4. Green and light are a go!

Bring in live plants. Not only do they help clean indoor air, they’re a positive life force. And by all means, light candles that lend an air of calm. Ensure that they’re nontoxic. Artwork that inspires is a great addition to any office space. And don’t just think of your walls. A beautiful rug can be art for your floors. Hillier includes fresh flowers in her office space. “They add to my energy,” she says.

5. Use the zone concept to get more done

Keeping in mind your office zones, tackle work in the same way. Group together tasks, such as phone calls or errands, blocking out more time than you think you’ll need to ensure that you complete tasks and complete them well. Leeds reminds us that “Time is a commodity. It can be wasted but never recovered.”

6. Work to live, don't live to work

Our work should complement our lives, giving us greater meaning, greater joy and greater balance. An office space that soothes our soul while it stokes our energy will be a place we’ll look forward to entering. It will lead naturally to a career that enriches not only our wallets, but our beings.

This post was written by Leslie Garrett for blog.gaiam.com.

10-Minute Meditations to Beat the Stress

We all know stress is bad for our health. And whether it's the news headlines, the morning school-prep rush, that looming deadline at work, or discovering an empty refrigerator at 6pm, working moms often have more than the average number of stress triggers. But what can we do about it? Especially if we don't have time for hour-long yoga classes, long candle-lit baths, or weekends at the spa - some of the usual stress-management recommendations? Current medical research is very clear—techniques that fall into the category of 'mindfulness-based stress-reduction' (MBSR) are the most effective. These are techniques that reverse our body’s stress response, and instead trigger its natural relaxation response. When we are stressed, levels of certain chemicals such as adrenaline and cortisol elevate in our blood, we take shorter breaths, and our muscles tense. When we are relaxed, the opposite occurs. The value of MBSR techniques is that they can halt the momentum of our body’s physiological response to stress, and elicit some or all of its relaxation response. So what exactly is MBSR? Meditation. Not the sit-and-gaze-at-your-navel kind of meditation, but the take-a-moment-to-breathe kind—in short, the kind any of us can do, anywhere. Below are ten brief MBSR techniques you can do, for just a minute at a time, to help stop your stress response in its tracks. 1. Belly Breathing: Place your hands over your belly, and take 5-10 deep breaths, taking special care to expand your belly with each inhalation instead of your chest. This forces your diaphragm down, allowing your lungs to take in more air - a powerful method for immediately calming your body. 2. Progressive Muscle Relaxation: Close your eyes and focus your attention on your facial muscles. Take a deep breath, and as you exhale, imagine all these muscles relaxing. Then move your attention down to your neck and shoulder muscles, take another breath, and imagine the tension releasing from that area. Continue scanning down your entire body, breath by breath. In addition to being a stress-buster, this particular technique is excellent for helping you fall asleep quickly after a busy day. 3. Visualization Vacation: Visualizing a soothing scene is a great way to halt the stress response, and using a memory of an actual scene from your past is particularly effective, because many of the neurotransmitters triggered during the original experience are also triggered when you remember it in detail. Pick a favorite vacation moment – sitting on a beach at sunset, for example – and try and reconstruct what you saw, heard, smelled, and felt. 4. Favorite Word: Word repetition is another great MBSR technique. Simply pick a word that represents the opposite of whatever difficult emotion is related to your stress. Feeling angry? Try ‘peace’. Depressed? Try ‘joy’. Discouraged? Try ‘optimistic’. Just repeat your word to yourself 10-20 times under your breathe. 5. Heat of the Sun: Nature has a soothing effect, but you probably can’t wander a forest or the beach in the middle of your workday. Instead, try stepping outside for just a minute, and focus your attention on the feeling of the sun as it hits some part of your body. Imagine the heat of the sun melting away your tension. 6. Breeze of Insight: Another effective natural element you can focus on during brief excursions outdoors is the wind, or breeze. Face away from it for a moment and imagine it is blowing away your stress. Then face into it, and imagine it is blowing in relaxation. 7. Take a Hike: Walking meditations are particularly effective, because the movement helps take the edge of the restless feeling that often accompanies tension. A quick walk around the parking lot at work, or even down the hall, can help, if you make an effort to shift your mind away from the source of your stress. Try paying special attention to each of your senses in turn – note everything you see in great detail, and then everything you hear, then smell, and so on. 8. Find the Love: Sometimes just reminding yourself of your emotional support structure can help calm your nerves. Close your eyes and visualize someone dear to you (children are great) in an affectionate moment. Hold that thought as you take a few deep breaths. 9. Gratitude: Another emotional shifter is gratitude. In the midst of a crises, taking a few moments out to remind yourself of all the good elements in your life can help you re-center. Make a mental list of all the people, things, and experiences you are grateful for. 10. Self-Distancing: A little more abstract, this technique is often used in anger management programs. When you start to feel angry, take a moment and mentally ask the question ‘Who is it that is feeling angry?’ The idea is to begin to separate yourself from your own angry emotion, strengthening your self-awareness and impulse control. Over time, you can refine your ability to choose which emotions you want to draw upon, and which you want to let recede. Regardless of what technique you choose, the important thing is not to turn your stress-busters into stress-creators! In other words, don’t judge your efforts, and don’t get caught up in trying to find the perfect setting or time. Bathrooms stalls, parked cars, or even your office chair, are all you need to practice most of these techniques. Just set aside one minute, pick your method, and let yourself relax. 

This post was written by Lisa Erickson for WorkingMother.com.

Don't Let Stress Win Out

When life gets too fast-paced, chill out with these easy ways to a calmer and healthier you. 

Q: I'm constantly juggling, which can be stressful. How can I relax more?

A: For most of us, stress is a fact of life. In a recent national health study, 78 percent of women said that they regularly experience stress or anxiety. Research indicates that working moms are the most highly stressed group compared with men and other women. But there's a lot you can do to manage and even prevent anxious feelings.

Keep your surroundings soothing. Sunlight increases the brain's levels of the calming chemical serotonin, so take your breaks outside or at least near a window. Surround yourself with calming colors like lavender and blue instead of high-energy colors like red and orange. Minimize irritating background noises like ringing telephones and office machines by closing your door, getting a sound machine or even using earplugs.

Get moving. Regular exercise, such as brisk walking, running or bike riding, stimulates the brain to produce mood-boosting chemicals called endorphins.

Eat right. Limit caffeine intake to no more than four beverages a day and keep refined sugar in your diet to a minimum. Caffeine can increase your heart rate, and sugar can lead to elevated levels of the stress hormone adrenaline in your body. Try substituting peppermint tea for a cup of coffee. And avoid skipping meals, which lowers blood sugar and elevates adrenaline.

Sleep at least seven to eight hours. When you're not rested, it's easy to become irritable and stressed because you have less energy to deal with problems.

Plug into pals. Make time to talk and meet with friends. Research shows that having a support system can reduce the effects of stress. Acknowledging the stressors in your life can help you find solutions and feel less alone.

Tighten your to-do list. Strive to be a good working mom, not a perfect one. Do your best to plan ahead and stay organized, which will help you feel more in control. And pick your priorities before you say yes to every request you get, say, from your child's school or from work.

Take breaks throughout the day. No matter how swamped you are, take a deep breath and stretch, even if it's just for a minute or so.

Find time for yourself. Rather than considering time for yourself as another item on your to-do list, think of it as doing something you love, even for just a few minutes. For instance, listen to your favorite music at your desk. Get up ten minutes earlier than the rest of your family to watch the sun rise. Stock your bedside table with a paperback to enjoy at the end of the day. And when you can, schedule longer pleasure times to meet a friend for lunch (remember that support system?), participate in a book club or get a massage. Take a break once in a while, and everyone in your life will reap the benefits.

Q: I've heard that some stress is good for you, but I've also heard a lot about how it can be bad for your health. Which is true?

A: Both. Short-term stress can be a terrific motivator at work, urging you to meet deadlines or complete time-sensitive tasks like writing a memo or polishing up a presentation. On the other hand, some health problems have been associated with prolonged stress. These include elevated blood pressure, which can increase your risk for health problems such as heart disease and stroke, a weakened immune system, infertility, headaches and stomach ailments. Stress can also disrupt sleep, trigger skin inflammations like hives, rashes and acne (possibly due to elevated stress hormones) and exacerbate existing conditions such as irritable bowel syndrome or eczema. Weight gain is another problem: Research shows that women tend to make unhealthy dietary choices when they're stressed and may eat food more quickly. Plus, some research suggests that chronic stress can elevate the body's cortisol level, which may cause fat to accumulate around the stomach. One study on mothers found that those with the most stress had changes in their chromosomes that were equal to having aged nine to 17 years. And mentally, stress can lead to moodiness, depression, anxiety and difficulty concentrating. However, in a surprising and welcome development, research from the Fred Hutchinson Cancer Research Center in Seattle finds little to support the widely perceived link between stress and cancer—giving us one less thing to stress about! 

Our Expert: Jay Winner, MD, family physician, director of the stress-management program at the Sansum-Santa Barbara Medical Foundation Clinic and author of Stress Management Made Simple: Effective Ways to Beat Stress for Better Health.

This post was written by Michele Bender for WorkingMother.com.

3 Simple Relaxation Techniques

Tips for De-Stressing Quickly

One of the most important keys to maintain good health is the ability to relax. Relaxation is good for the body. It adjusts our hormone levels while lowering our heart rate and blood pressure. Relaxation helps us fight illness, and it heightens our mental abilities. In May of 2009, the Mayo Clinic called regular de-stressing an important technique for improving health.

You may struggle to become relaxed, or it seems to take a long time. However, there are some very simple and effective relaxation techniques available to you to help you quickly glide into a calmer mental and physical state. We all have a built-in relaxation response, and the goal is to trigger that response with simple relaxation exercises.

Adjust your environment

Find a quiet place where you can close your eyes comfortably and just "be" for a few minutes. Choose features that specifically help you mentally and physically relax, such as soft music, a comfortable chair, non-distracting lighting and agreeable room temperature. If you will be more comfortable, remove your shoes.

Guide your relaxation all the way through your body

Rest your hands on your legs just above the knees. Mentally picture the stress leaving each part of your body as you concentrate on that part. Start with your head, noticing and mentally releasing tension in your neck, face, forehead and so forth. Next, move your mental relaxation to your shoulders, then back, chest, stomach, thighs, knees, lower legs and feet. Keep your thoughts simple and gentle.

Focus on your breathing

Take deep breaths, in through your nose and out through your mouth. After guiding your relaxation exercise all the way from the top to the bottom of your body, continue breathing deeply with thoughts of wellness. Pastor and motivational speaker and writer Joel Osteen recommends mental exercises during the breathing in which you think about affirmations such as:

• I am breathing in joy. I am breathing out strife.

• I am breathing in strength and healing. I am breathing out illness.

• I am breathing in refreshment and encouragement. I am breathing out defeat.

With practice, you can reach a very deep state of mental relaxation in just a few minutes, after which you will feel noticeably rejuvenated and alert. You can do each relaxation exercise on this list in tandem or separately, and you may supplement these techniques with additional tools. For example, you may choose to record a short guided relaxation exercise to listen to as you step through your personalized strategy.

Relaxation is an important part of good health, vital for maintaining clear-mindedness and overall wellness. Make time for it every day, and develop a relaxation technique that deeply relaxes you quickly. You'll find that your built-in relaxation response will make it easy to relax with just a little practice.

Give yourself a comfortable place with no distractions; gently, mentally walk through your body to release tension throughout; and couple your guided relaxation exercise and self-edifying affirmations with deep, cleansing breathing. You will find yourself not only relaxed but also alert, strengthened and more enthused for that next set of challenges.

This post was written by E.C. LaMeaux for blog.gaiam.com.

How to De-Stress in 1 Minute

Picture this: Sixty seconds of inner quiet. Of not trying to multi-task a thousand responsibilities. Of not projecting yourself into the future. Sixty seconds of listening instead of talking — or lovingly wrapping a gift rather than Grinching your way through the chore.

Believe it or not, a focused 60-second meditation stops the forward momentum of anxiety and nervousness that's so pervasive in our world. And anybody, regardless of schedule, can do it with some practice. "Take just a moment of quiet — even one brief minute of serenity is powerful," says busy mom, leadership trainer, personal development coach and spiritual counselor Dawn Groves, author of Meditation for Busy People. "You don't have to set aside a whole day for meditation," she adds. "Instead, grab what's fresh and useful from a short meditative break, and take that calm into the continuing action of your life."

Are You Too Busy?
The speed of our culture has trained us to multi-task, juggling many activities in hopes that we're being efficient.

"Busy people tend to worry about tomorrow rather than being in the here and now," says Groves. "As a result, they lose the color and freshness of life. Good things like eating a juicy apple or hearing a great piece of music happen in the moment, not tomorrow. If we're always projecting, we miss the joy of present time."

Busy-ness also induces stress and makes it hard to effectively communicate with others because you're not focused on the moment. Fortunately, meditation is a natural antidote for a busy lifestyle since it:

• Retrains you to live in the present.
• Gives you the focus to concentrate on one thing at a time.
• Helps you deal with immediate, concrete problems rather than being distracted by nebulous worries.
• Teaches you to slow down and cope with the non-specific anxiety that plagues most of us.
• Helps you respond more creatively to pressures that usually elicit habitual, knee-jerk reactions.
• Trains you to be comfortable with a quieter, more serene mind.

You can enjoy an oasis of peacefulness even in the midst of the busiest schedule. "We think meditation has to be hard or take a long time to achieve to make a difference in our lives," says Groves. "It's the 'feel the burn' mentality, but it's not applicable here." Instead, a moment or two of stillness helps clear your thoughts before a difficult phone call, calm you before a presentation, or maintain your equilibrium before facing hordes of Christmas shoppers.

"If you open yourself to a new way of viewing life, even for 60 seconds, you've made an enormously powerful start," Groves notes. First, in order to achieve a moment of serenity from the whirlwind, practice some meditation basics such as focusing on your breath.

Three Steps to Nirvana
Once you've been able to take 60-second calming meditations on a relatively regular basis, try Groves' three-step Meditation for Busy People. She recommends spending three or four minutes on each step. But if you're new to meditation or find it hard to relax, try meditating in tiny increments — two or three minutes total — and gradually increase the time you practice.

1. Relax: Slowly scan your body, releasing muscle groups one at a time. After a week or so, this process becomes easier as your body remembers how to relax automatically. Once that happens, you're ready to practice it in a 60-second scenario. Just take a couple of deep breaths and your body will unwind within seconds.

2. Center: Focus your attention completely on each inhalation and exhalation. If your thoughts wanders, bring them back to the breath. This mindfulness will calm you and bring you into the present moment.

3. Release: During this meditation wrap-up, return to waking consciousness by gradually coming back into awareness of your body and surroundings. Take a deep breath and wiggle your fingers and toes. Acknowledge yourself for taking time out and consider what you've accomplished with the experience. Now you're ready to continue your day with fresh insight.

Regardless of duration, Groves suggests you follow a structure such as the above to stay focused.

The Power of Being in the Moment
Commit yourself to this practice for at least a month, then continue from there, says Groves. "Meditate for 10 minutes a day, even if you have to shut yourself into the bathroom to do it," she urges. "Learning to meditate is like developing any new skill like playing the piano or learning how to skate. There's a clumsy, awkward growth stage when you have to be patient with yourself. Remember, you have to go slowly to achieve change." Stick with the 10- to 20-minute meditations, she promises, and you'll soon be ready to do effective 60-second meditations following the same three steps - calming, watching the breath, and releasing - whenever stress rears its head.

Finally, give meditation a chance. You may not feel results immediately, but as you practice it more, you'll notice that you're not as caught up in daily dramas and you're able to step back from stressful situations and see your path more clearly. Perhaps you'll cultivate patience when you're stuck in traffic, or you'll find the resources to creatively redirect your kids' energies when they're quarreling.

"Through meditation, we develop appreciation for the process of living, not just the end result. It's the getting there that counts - the actual practice itself," Groves emphasizes. "The decision that you're going to take time every day to meditate builds character and the skills that enhance your life."

This post, written by Laura Kallenbach, was taken from blog.gaiam.com.

Nurture Yourself Moment to Moment

How to Listen to Your Body and Give it What it Needs

Choosing moment to moment to connect to healthy resources requires commitment, courage and kindness; it provides you with a steady foundation and a deep sense of inner peace.

Learning to listen to your body and to tap into healthy resources is an ongoing practice that needs to be embedded in the fabric of your life, into your daily routines and activities. It is important to remember to nourish and nurture yourself, no matter what the situation. The airlines have it right when they tell us to put our own oxygen mask on before assisting those around us. This may require a change in what you pay attention to. If most of your daily attention goes outside of yourself — pleasing and accommodating others or fitting in, even to your detriment — you will need to change this orientation. Balancing your attention inside and outside of yourself will give you a new ability to make healthy decisions. In fact, you may find holding a therapeutic presence for someone else pleasurable and easy when you are listening more to your inner world and nourishing yourself sufficiently.

Take daily steps

To begin practicing, choose something small but honestly doable in your life as it is now. After my father died, my mom made sure that she shared one meal a day with someone else in order to stay in contact with the nurturing people in her world. This simple choice helped her stay connected in a way that was easy for her at the time. Nine years later, her network of friends and activities is rich and wide. And it all began with one easy daily step.

Every person is unique; what is nourishing for you may not be nourishing for someone else. Ultimately, only you can know and choose what is most nourishing for you in any given moment. I am reminded of my mom and dad, who found going to an inspiring film a wonderful way to relax and replenish their energy stores. They had entirely different ideas, however, about what makes for an inspiring film. So, they would go to the multiplex cinema together, but each would attend a different inspiring film. They met afterward for tea and sharing. This is an excellent example of holding a healthy boundary — nourishing oneself and having it work well for others, too.

At the heart of this principle is the fact that it is not enough to know how to connect to your nourishing resources, because it is paramount also to give yourself permission to make healthy choices on a regular basis. Then the habit grows strong enough to support you when things get stressful. Regular practice, daily if possible, is a primary tool for building and maintaining a nourishing energy flow in your body. It is then easier to discern which resources are healthiest and perhaps most pleasurable for you in any given moment. To keep your navigational system fully operational, maintain a solid baseline of energy so you can make better decisions in your life.

Practice healthy habits

It also takes courage to walk your own path of health. Often in our culture, the media bombards us with ways to fill the dreaded emptiness, to numb pain, and to disconnect with a variety of addictions — including excessive shopping, drugs, alcohol, sex, television, Internet surfing. The strategy behind any addiction is avoidance of some part of ourself and the pain or anxiety that comes up with it. Although addictive substances and actions may temporarily ease the pain, ultimately they are life-taking — sucking the energy out of what is healthy, creative and nourishing in our lives.

Having the presence of mind to choose to refill in a healthy manner, so that you can meet and dissolve pain in life-enhancing ways, means that you are generating new energy habits. These new habits will lead to a lifetime of wellness on many levels. Whenever you start feeling doubtful, fearful or empty, let those feelings be a signal to you. Let them remind you to feel your feet, to connect to the rich energy of the earth, to take a slow, deep breath, to say a prayer, to take a walk, or to do whatever nurtures and fills you up in a healthy way.

Choosing healthy resources from moment to moment is our birthright, and it is always an option. There are all kinds of healthy resources. Here are a few to kickstart your exploration: peacefully resting in your favorite chair, reveling in the warm sun at the beach, hiking in the mountains, feeling a breeze blow through your hair, floating in a pool of water, slowing and deepening your breath, meditating, savoring a quiet cup of tea while your child is at preschool, or calling a good friend to catch up.

Choose nurturing touch

One of the most important resources we can choose for ourselves is the nurturing physical touch. Getting bodywork is one of my favorites. Nurturing touch of all kinds fills me up wonderfully. My system needs different kinds of bodywork, depending on where I am in that moment, but a good massage is always great for slowing down and refilling.

The most valuable healing bodywork for me has been CranioSacral therapy, because it enabled me to heal years of chronic pain and feel more of my body’s internal landscape in a pleasurable way. I still return to it regularly to stay clear and healthy in a world full of stress and deadlines. When I forget to schedule regular bodywork sessions or other nurturing experiences, I find myself slipping into working harder than I need to and feeling less energized, with less present moment awareness.

Keep moving

The other most valuable healthy resource in my life has been movement. Whether it is a good daily walk or a retreat with days of internally inspired movement, I come away feeling juicy and more alive.

Brainstorm your own particular list of things that nurture you in a healthy way. One day it might be to take a long soak in bath salts. Another day it might be a long run followed by a sports massage. Another day it might be getting to spend time with good friends, sharing activities that you all enjoy. It could be listening to inspirational music that feeds your soul. Explore new ideas and activities, and keep adding to your list. Be a detective on your own behalf, constantly ferreting out what nurtures you in a healthy, pleasurable way.

And, please don’t criticize yourself when you find yourself feeling disconnected. Be as kind to yourself as you would be to a good friend. Explore the place within that feels disconnected, and hold it with unconditional love. Do this as often as necessary until the sense of separation subsides. In some cases, simply remembering what it feels like to be connected and full is enough. Remember your intention to heal, to reclaim your energy and dreams, and remember the practices that restore you. Do one of them, even if only briefly. Full Body Presence is a moment-by-moment process, which becomes more natural the more you practice it. Eventually, it will be as natural to you as breathing. A sense of steadiness and inner peace will become a part of your daily existence, and you will know you have entered into communion with life itself.

This post was written by Suzanne Scurlock-Durana for blog.gaiam.com.

The Power of the Present

4 Tips on Living for the Now

What does being present really mean? It means being here, completely here, right this moment. It means that this is all there is. There is no tomorrow or even a yesterday or a later today. Now is all that exists. Harnessing the power of the present means having your full awareness on the task at hand and merging with the moment. It’s realizing that this instant in time is unlike any you’ve experienced before or will experience again. The now is here, and that’s all there is.

Being present is the art of the soul. Your mind is at rest because there is nowhere else to go and nothing else to do. There is no past to haunt you or pull you backward. And there is no future to wish for or fantasies to maintain. Being present is truly the demonstration of “this is as good as it gets,” because nothing is real except this very moment. And now that that moment is gone, there is only this moment. Time passes, but you remain in the eternal state of now ... the state of love.

When you become present to these words and let go of wrestling with time and resisting what is, you will feel a level of peace, relaxation, love, and contentment that can be accessed only in this moment. This is why it is called the precious present - because when you are in it, it is the greatest gift you will ever give yourself.

Being present means being completely aware of all that is. It means you’re not in denial, you’re not pretending, and you’re not avoiding. When you are grounded in the present - feeling your feelings, listening to your body, tasting your food, and expressing your ideas - you do not build up toxicity. You digest your experience as you go. If you just found out, for example, that a friend of yours got hurt or that you’ve lost a family member, you will feel sad. But if you allow your feelings to move through you and be digested, you’ll discover that you don’t have to drag the feelings of that moment into the next moment.

While your past can inform you and your future can inspire you, the moment of choice exists in the here and now. By relinquishing your obsession with the past and your fantasies about the future, you can tap into the power of the present, and feel the force of love that resides inside of you.

Cleansing rituals

• As you go about your life today, imagine that the present moment is all that exists. There is no past to overcome and no future to race toward. Ask yourself if what you’re doing, thinking, feeling and experiencing in this moment is bringing you joy and fulfillment. If it is, continue doing what you’re doing. If it’s not, make a different choice.

• Start a present-moment awareness practice today. For five minutes each hour, practice getting present. You could:

• Go outside into nature and become aware of your surroundings. Get present to the earth, to the sand, to a tree, to a flower.
• Lightly run your hands over your body to get present to your own skin, and then tune in to the sounds around you - a plane flying overhead, a dog barking, a bird tweeting.
• When you’re on the phone with a friend, listen to them as though you’ve never heard such beauty and inspiration. Listen to the sound and quality of their voice. Listen to their words, even if a complaint, with awe and fascination. Feel your body as you’re listening. Tune in to all the sensations. Allow your awareness to take in the taste in your mouth, the thought in your mind, the motion in your body, just as they are.

• Take a shower and become present to all that is going on in and around your body. Notice your skin, your heartbeat, your breath and the feel of the water traveling from your head to your toes.

• Write out a letter to yourself today. If you were completely present to the sacred vessel and vehicle of your body, how would you care for it? What would you want to say to it? What love and gratitude would you want to express?

This post, taken from blog.gaiam.com, was written by Debbie Ford.

The Best Relaxing Sounds Ever

How to Regulate Your Sleep Cycle

6 Steps for better, regulated sleep

Healthy sleep patterns are essential to our health and well-being. Without enough sleep, we cannot optimally function. Loss of concentration, forgetfulness, confusion and irritability are just a few things that can occur when we don't get enough sleep. According to The Merck Manuals Online Medical Library (MMOML), approximately half of the population has sleep difficulties some of the time.

If you have a sleep problem or just are not sleeping as well as you would like, you made need to reset your internal time clock and regulate your sleep patterns. The MMOML recommends the following steps to getting your body back on track and regulating your sleep cycle.

Step 1: Establish a set waking time and avoid daytime napping

When you go to sleep is very important, and having a set bedtime is helpful. Even more important, though,  is getting up each day at the same time. If you have trouble sleeping one night, but still get up at your regular time, your chances of sleeping well the next night improve more than if you were to allow yourself to sleep in or nap. It is critical to your sleep regulation that you keep your set wake time even on days when you don't have to be at work.

Step 2: Unwind with a relaxing routine before bed

Find a relaxing activity to help you unwind before bed, and make it a routine. The Mayo Clinic recommends gentle yoga stretches, meditation, listening to soothing music or bathing in warm water. Reading a book and doing other basic hygienic activities such as washing your face and brushing your teeth can also be a part of a relaxing bedtime routine that can help regulate your sleep cycle.

Step 3: Set your sleep environment

Eliminating as much noise as you can will help you regulate your sleep cycle. If you live in a city with traffic, try using a white noise machine, listening to nature sounds or wearing earplugs. Keep your bedroom at a temperature you find comfortable — not to cool or too hot. Turn off the lights, and block outside noise and light with heavy curtains. If it's comfortable for you, use pillows between your knees or under your waist to help maintain spinal alignment and reduce back discomfort.

Step 4: Exercise regularly

Regular exercise is essential to your overall health, including your sleep. Both the Mayo Clinic and the MMOML recommend daily exercise as an essential part of regulating your sleep cycle. However , exercising within five hours of bedtime is not advised.

Step 5: Avoid nicotine and avoid caffeine, alcohol and large meals before bedtime

Using nicotine anytime during the day can cause sleep disturbances. Caffeine consumed after lunch can make it difficult for some people to sleep at night. Don't let the initial feelings of relaxation and sleepiness fool you, restless sleep and waking too early are known to result from alcohol consumption. Eating more than a small snack before bedtime can also cause less than restful sleep.

Step 6: If you have trouble sleeping, get out of bed

If you wake up in the middle of the night and can't seem to fall back to sleep within 15 to 20 minutes, get up, go into another room and engage in a relaxing activity. You may want to read a book, stretch or meditate. When you feel sleepy again, go back to bed.

This post was written by E.C. LaMeaux for blog.gaiam.com.