Mudra Monday - Angushtha

The Angushtha mudra is associated with the throat chakra which represents the core quality of inner listening. It means gesture of the thumb. This mudra is helpful with:

  • Enhancing speaking and singing

  • Receiving inner guidance and being able to clearly express it in the world

  • Releasing tension from the throat, neck and shoulders

  • Supporting thyroid health

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How do I practice the Angushtha Mudra?

  1. Curl all your fingers into the palm except the thumb

  2. Bring your curled hands just below your breast bone and above your belly button

  3. Bring your the tips of the thumbs together with the back of the hands facing upwards

  4. Relax your shoulders back and down.

  5. Allow your elbows to be away from your body pointing toward the sides

  6. Take several natural breaths

More about Angushtha

Practice of this mudra enhances awareness to the chest, throat and neck. The breath carries the energy to these areas to help release tension from the shoulders and neck area. This contributes to support for the cervical spine as it comes into correct alignment. This mudra also nourishes the nervous and endocrine systems and increases circulation in the area of the thyroid gland. Angushtha carries the qualities of teh space element including expansion and opening to subtle energies of our being. The opening cultivates non-attachment and clear communication. The energetic movement in this area of communication also enhances our power of inner listening. This allows us to receive messages that help guide our life.

AFFIRMATION:

I listen to my inner voice and receive clear guidance for my life.

Click the image to Tweet now!

Click the image to Tweet now!

For a short guided mindful moment with Angushtha mudra, listen here: Angushtha

I suggest that you practice the Angushtha mudra at least 2-3 times a day for at least one minute. As time permits you can increase the time up to five minutes. Share your experience throughout the week using the hashtag #MudraMonday and #MindsetStrategist on Instagram, Facebook and Twitter!

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Reference:

Page, J. L., & Page, L. L. (2014). Mudras for Healing and Transformation (2nd ed.). Integrative Yoga Therapy.

Mudra Monday - Tarjani

The Tarjani mudra is associated with the heart chakra which represents the core quality of opening the heart. It means gesture of the index finger. This mudra is helpful with:

  • Expanding the capacity of your breath

  • Enhancing your level of enthusiasm

  • Releasing constrictions in your chest

  • Supporting optimal cardio-respiratory system

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How do I practice the Tarjani Mudra?

  1. Hold your palms just below your breast bone and above your belly button

  2. Gently press the tips of your “pointer” finger together

  3. Curl your middle, ring and pinky fingers back into your palm

  4. Allow your thumbs to rest gently behind your index finger

  5. Relax your shoulders back and down.

  6. Allow your elbows to be away from your body pointing toward the sides

  7. Take several natural breaths

More about Tarjani

Practice of this mudra cultivates the qualities of lightness, ease and sensitivity. This gesture directs the movement of breath upward which helps to provide a sense of enthusiasm and uplifting energy. The mudra supports releasing blocks from the heart chakra areas around the chest, ribs and upper back. This allows us to create the space for our hear to welcome feelings more easily. Cultivating feelings like gratitude, self -acceptance and compassion. It may also help with communing with other beings in more harmony.

AFFIRMATION:

I am in tune with my heart and unconditional love emerges naturally.

Click the image to Tweet now!

Click the image to Tweet now!

For a short guided mindful moment with Tarjani mudra, listen here: Tarjani

I suggest that you practice the Tarjani mudra at least 2-3 times a day for at least one minute. As time permits you can increase the time up to five minutes. Share your experience throughout the week using the hashtag #MudraMonday and #MindsetStrategist on Instagram, Facebook and Twitter!

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Reference:

Page, J. L., & Page, L. L. (2014). Mudras for Healing and Transformation (2nd ed.). Integrative Yoga Therapy.

Selenite

Crystal of the month: Selenite

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A protective stone, Selenite shields a person or space from outside influences. Selenite can evoke protection from the angelic realm and also dispels negative energy. The powerful energies of Selenite help one connect with one's guides, guardians, Christ Consciousness and Higher Self. Selenite can be held or placed around a person to facilitate such a connection.

Selenite calms and soothes, bringing a deep peace and sense of tranquility. Use selenite in a grid around your home or in the corners of a room to create a safe and peaceful space. Meditating with selenite aids in access to past and future lives. This crystal brings mental clarity, clearing confusion and revealing the bigger picture behind any problem.

Selenite is a crystallized form of Gypsum, which is used for good luck and protection. The powerful vibration of selenite can clear, open, and activate the crown and higher chakras and is excellent for all types of spiritual work. Selenite can also be used to strengthen the memory.

I chose selenite as the first stone of the month because I resonate deeply with the cleansing and calming energy emitted by selenite. My first meeting with selenite was when I had an overwhelming emotional experience of clairempathy and clairsentience. I sought out my go to crystal source JaniceB for assistance with clearing out the negative energy that was clinging to me. She suggested to me a beautifully wrapped selenite and bloodstone piece that I hang at my office door to create a safe and peaceful space. I also used to it clear the energy on and around my physical body.

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Since then I have acquired several more selenite pieces. I have larger pieces to charge my other crystals. I keep a piece near my bed. I have another piece near my bedroom door. I also have a selenite tower on my alter. I carry a small piece with me almost daily for when I am out and about. If you are looking for a crystal to start, selenite is an excellent choice.

This was the true beginning of a new relationship between crystals and me in my life. So much so that I am now a certified crystal healer. I continue to heal myself and others with the energy and vibrations of crystals.

More info on Selenite

AFFIRMATION: I am at one with myself, the Earth, and the Universe.

ASTROLOGICAL SIGN: Taurus (April 20 to May 20)

PRIMARY CHAKRA: Crown Chakra

SECONDARY CHAKRA: Third Eye Chakra

NUMERICAL VIBRATION: Number 8

You can purchase selenite pieces here or from JaniceB.

You can also schedule crystal consultations or healing sessions from the scheduling page under the 3 - Integrated Wellness section.

Mudra Monday - Madhyama

The Madhyama mudra is associated with the solar plexus chakra which represents the core quality of balanced energy. It means gesture of the middle finger. This mudra is helpful with:

  • Stabilizing your energy level

  • Balancing your giving and receiving

  • Unfolding your potential

  • Supporting digestion

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How do I practice the Madhyama Mudra?

  1. Hold your palms just below your breast bone and above your belly button

  2. Curl your 2nd (pointer), ring and pinky fingers back into your palm

  3. Gently lay your thumbs on your folder index (pointer) finger

  4. Bring your middle fingers to touch at the tip

  5. Relax your shoulders back and down.

  6. Allow your elbows to be away from your body pointing toward the sides

  7. Take several natural breaths

More about Madhyama

Practice of this mudra brings focus to our personal power. It supports in evaluating when we need balance in our energy. Which means it helps us also to identify and conserve our energy.The mudra also supports are digestive system which also helps with balancing energy levels. This mudra actives the fire element. It brings the qualities of warmth, light and transformation. The practice of this mudra helps to cultivate your sense of self-esteem, personal power and vitality. Harnessing this energy helps us to allow our talents to emerge.

AFFIRMATION:

I am balanced in all levels of my energy and live fully and with vigor.

Click the image to Tweet now!

Click the image to Tweet now!

For a short guided mindful moment with Madhyama mudra, listen here: Madhyama

I suggest that you practice the Madhyama mudra at least 2-3 times a day for at least one minute. As time permits you can increase the time up to five minutes. Share your experience throughout the week using the hashtag #MudraMonday and #MindsetStrategist on Instagram, Facebook and Twitter!

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Reference:

Page, J. L., & Page, L. L. (2014). Mudras for Healing and Transformation (2nd ed.). Integrative Yoga Therapy.

Mudra Monday - Anamika

The Anamika mudra is associated with the sacral chakra which is in sync with the core quality of self-healing. It means gesture of the ring finger and is referring to the ring finger. This mudra is helpful with:

  • Facilitating self-healing

  • Moving forward away from addictions and codependency

  • Fostering healthy intimate relationships

  • Supporting the reproductive and urinary systems

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How do I practice the Anamika Mudra?

  1. Hold your palms just below your breast bone and above your belly button

  2. Curl your 2nd, 3rd and pinky fingers back into your palm

  3. Gently lay your thumbs on your folder index (pointer) finger

  4. Bring your ring fingers to touch at the tip

  5. Relax your shoulders back and down.

  6. Allow your elbows to be away from your body pointing toward the sides

  7. Take several natural breaths

More about Anamika

Practice of this mudra instills a sense of coming back to ones self, our home, cultivating a sense of comfort and ease. The more we experience inner comfort we connect more to our wholeness and it increases our ability to stay centered no matter the environment or circumstances. This also serves as a foundation to healing relationships.

The sacral chakra is in the pelvic area which is represented by the water element. This mudra also supports qualities of water including flexibility and adaptability. Practice of this mudra may support the release of energy blockages caused by feelings of abandonment, addition and codependency.

AFFIRMATION:

I am in tune with the waves of my inner sea and nourished by waves of healing energy.

Click the image to Tweet now!

Click the image to Tweet now!

For a short guided mindful moment with Anamika mudra, listen here: Anamika

I suggest that you practice the Anamika mudra at least 2-3 times a day for at least one minute. As time permits you can increase the time up to five minutes. Share your experience throughout the week using the hashtag #MudraMonday and #MindsetStrategist on Instagram, Facebook and Twitter!

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Reference:

Page, J. L., & Page, L. L. (2014). Mudras for Healing and Transformation (2nd ed.). Integrative Yoga Therapy.

Mudra Monday - Kanishtha

Welcome to Mudra Monday!

We are going to start this journey with the hasta mudras. Hasta means “hand.” These mudras cover the 5 chakras and culminates with the integration of the whole body. For each mudra we will cover the hand gesture, the corresponding element, chakra and the core quality.

Kanishtha Mudra

The Kanishtha mudra is associated with the root chakra which is in sync with the core quality of connection to the earth. It means lowest or youngest and is referring to the little or pinky finger. This mudra is helpful in many areas:

  • Reducing stress

  • Supporting regular bowel movements

  • The health of the skeletal system

  • Increasing our sense of embodiment and connection to the earth

  • Extending the length of the exhalation which activates our relaxation response

  • Improves our sense of security and grounding

  • Cultivates tranquility and comfort

How do I practice the Kanishtha Mudra?

  1. Hold your palms just below your breast bone and above your belly button

  2. Curl your 2nd, 3rd and 4th fingers back into your palm

  3. Gently lay your thumbs on your folder index (pointer) finger

  4. Bring your little fingers to touch at the tip

  5. Relax your shoulders back and down.

  6. Allow your elbows to be away from your body pointing toward the sides

  7. Take several natural breaths

Affirmation:

I am grounded. I am secure. The energy of the earth supports me.

Click the image to Tweet now!

Click the image to Tweet now!

For a short guided mindful moment with Kanishtha mudra, listen here: Kanishtha

I suggest that you practice the kanishtha mudra at least 2-3 times a day for at least one minute. As time permits you can increase the time up to five minutes. Share your experience throughout the week using the hashtag #MudraMonday and #MindsetStrategist on Instagram, Facebook and Twitter!

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Reference:

Page, J. L., & Page, L. L. (2014). Mudras for Healing and Transformation (2nd ed.). Integrative Yoga Therapy.

Mudra Monday - Introduction to Mudras

Welcome to Mudra Monday!

To begin this series I thought it was best to learn some background. I know you may be anxious to start learning and using mudras, but it is important to understand some history before you dive right in. Let’s get started!

What are mudras?

Mudra is a Sanskit word that has been translated to mean gesture, attitude or signature. More specifically the movements (gestures) induce psychological and spiritual attitudes that carry specific qualities (signature). Mudra is a combination of the root words mud and rati. Mud has been translated to mean delight or pleasure. Rati translates “to bring forth.” The practice of mudra help us awaken the inherent delight that is within us and waiting to be brought forth.

Although in this series we use the Sanskrit name for mudras and identify with the Indian spiritual traditions, many cultures globally use and practice mudras. In fact we use mudras (gestures) in our everyday body language. Crossed arms, clenched fist or open arms are non-verbal language to communicate moods and attitudes.

Mudras are in several categories, not just hand gestures. They can also be facial and even full body gestures. However hand gestures are the most common for a variety of reasons:

  • Regular use of the hands support the health of the hands overall and may aid in prevention of conditions such as arthritis

  • The fingers and hands contain many sensory nerve endings that trace back directly back to the brain and other parts of the body

  • Hands and fingers are very dexterous allowing for a large number of combinations to awaken psychological and spiritual qualities

  • Each finger corresponds to an element further contributing to the wide possibilities for balancing elements and health

    • Thumb - Fire

    • Index - Air

    • Middle - Space

    • Ring - Earth

    • Pinky - Water

How do Mudras work for us?

Mudras include inherent positive qualities that we refer to as core qualities. These are a part of our spirit that mudras help us to bring to the forefront. Mudras are a gateway to revealing our true being and supporting our mental and physical journey.

Mudras allow one to explore various facets of Yoga philosophy and psychology. They allow for a near direct and immediate benefit for those who use them. Another facet of mudras is the breath. Practice of mudras are in tandem with the practice of optimal breathing. The breath also serves to help balance our subtle bodies.We can channel our “prana” or life force energy to certain areas of our body to invigorate or help alleviate blockages.

How do we begin?

This first week is about getting used to bringing the practice into the forefront of your mind. It is ideal to practice mudras several times a day up to 5 minutes each session. For this week the goals is to practice breathing and sitting still at least 3 times a day. When you wake up before you get out of bed and right before you get into bed are two easy times to remember. That leaves at least one additional time for you to identify where you can consistently sit still for a few moments. Once you identify your times you can complete the following steps:

  1. Sit upright with legs uncrossed OR lay flat on your back with legs and arms uncrossed.

  2. Place one hand on your chest just below your collar bone

  3. Place the other hand just below your rib cage and above your belly

  4. Ensure that your mouth is closed and jaws un-clenched

  5. Breathe in slowly through your nose to a count of three. You should feel the hand beneath your rib cage rise as your abdomen expands. Hold the breath for three counts.

  6. Exhale through your nose to a count of three. You should feel your stomach muscles contract inwards to your body. Hold the breath for three counts.

  7. Repeat steps 5 and 6 one more time.

  8. Repeat steps 5 and 6, but eliminate holding your breath only breathing in and out for three cycles.

You’ve now completed a five breath cycle. Let this be the start of your mudra practice this week. Take time out at least 2-3 times a day, each day to breath with intention and focus.

****SPECIAL THANKS****

A special thanks to Arti Datta and https://themudrafoundation.org for allowing me to use photos from their website to help share knowledge and benefit of mudras.

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Reference:

Page, J. L., & Page, L. L. (2014). Mudras for Healing and Transformation (2nd ed.). Integrative Yoga Therapy.

Mudra Mondays

Welcome joyful beings!

I would like to share my latest offering with you! As a “forever” student I am constantly finding new and interesting things to learn. As part of my regular yoga and meditation practice I use mudras to enhance my practice. Recently they seem to resonate with me more as I found my hands morph themselves into gestures that felt like the right thing to do, yet I had no idea what they meant or were supposed to support. In order to learn more I began my research. The Internet has plenty of information, but I found that Joseph and Lilian Le Page put together the most comprehensive and easy to user resource in their book Mudras for Healing and Transformation.

What is a mudra?

Mudras are conscious and intentional gestures using your hands, face and body that promote spiritual awakening, physical health and psychological balance. The root word “mud" means delight or enchantment and “rati” means to bring forth. Mudras are found in a variety of spiritual traditions although mostly associated with Indian traditions.

Hand gestures are most commonly used to evoke core qualities which are inherent positive qualities. The Sanskrit mudra name is reflective of the quality. For example kapota means “gesture of the dove" and it is the mudra for ahimsa. This gesture is used for cultivating non-violence.

Join me!

I welcome you to come along with me on this journey as I learn about and practice each mudra. I’ve decided that one mudra a week is a great start. That way I can give daily focused practice, at least 3 times a day of about 5 minutes each time, to each mudra.

I welcome you to come along on this learning journey with me each week! Check back weekly for a new mudra.

Disclaimer: this post contains affiliate links. This means I may earn a commission (at no extra cost to you) should you chose to sign up for a program or make a purchase using my link. It’s okay – I love all of these companies anyways, and you will too!

#RealHappiness Meditation Challenge 2019 - Day 4 and 5

Day 4

So I didn't write a blog post for day 4. It was a really really long day. Like a 16 hour day. I barely had enough energy to eat. But I did meditate! Day 4 was using counting as part of the meditation. It was different for me because I use counting, but I count as I breath in and count as I breath out for a variety of reasons. This method had you note the word "in" on the in breath and count the number as the out breath. It went like "in, one, in, two, in, three, in, four, in, five," etc. This was very different for me. I think it helped me focus because it wasn't familiar. I can't say it was as comfortable as the other methods so far, but hey, everything isn't for everyone. 

I did enjoy the sentiments in Needlesandherbs post counting and verbal noting. I appreciated SueB's point in #RealHappinessChallenge - Day 4 - numbers that because something doesn't do it for you one time, trying something else and maybe coming back might have a different result. Johnnie_the_poet's honesty in his post Daily Practice Day Four was a refreshing reminder that we are yet still human. My favorite of the day was Victoria Liebertore Sneaking a Prayer.


Day 5

To be honest, I had to do this meditation twice. I did it earlier in the day after a 90 minute yoga practice and I honestly cannot recall what the heck happened! I don't remember falling asleep or waking up. Just that 12 minutes had passed and I needed to clean up my yoga mat and accessories. 

On my second time around it took me several minutes to get settled into a comfortable seated position. I think I fell asleep 2 or 3 or 4 times during a total of 20 minutes. I found the guided portion of the meditation to be very very distracting. Once the guided portion was done I felt more settled into the meditation. I see colors and shapes during meditation generally and today was no exception. I appreciated the transcript the most today. Loving kindness as a practice has been life changing for me. It's not difficult to show loving kindness to myself, but to implement the practice for others has made me more humble. 

Today I was reminded that I can show loving kindness to myself for my own commitments in Day 5 of 28: Loving Kindness by Edith. I enjoyed Dariene's account of the start of her day with the meditation challenge in Day 5 - kindness. Cher's post Day 5 and Buddhist principals resonated with me deeply. Recently I've been pondering and ruminating on the similarities in various practices and the resistance by some to very helpful practices simply due to the language. This was an opportunity to give thanks for variety. Denise E shared Magic Moments - in Schools which provided a great opening to see meditation from several different perspectives. 

If you would like to join the challenge, click here

If you would like to purchase the book that this challenge is based on, click on the picture below.

Disclaimer: this post contains affiliate links. This means I may earn a commission (at no extra cost to you) should you chose to sign up for a program or make a purchase using my link. It’s okay – I love all of these companies anyways, and you will too!

#RealHappiness Meditation Challenge 2019 - Day 3

Hey folks! In the challenge today we continued on the theme of concentration and the activity was mental noting. Using a simple word or words to help you focus on your breath. I chose the word joy because it resonates deeply with me. It did not disappoint and the level of calm that I felt was almost instantaneous. It was needed too as I had multiple instances of intense emotion today and I want to be on the downside of this energetic ride I'm on. You can read more about my experience in Mental note - Joy once it is published.

Today I laughed as I read The rather long way I settled into my posture - mental nothing meditation by Mur. I found that I had done the same thing, but was oh so less conscious about it. Cher summed up perfectly why I love meditation in Mental noting, third day of challenge. I was intensely moved by Guthrie's From quiet concentration and the contemplation she shared regarding mercy. Betsy kept it short and simple with Be.I was reminded that we can emit peace to others with Om Shanti by Sarah Rae. 

If you would like to purchase the book that this challenge is based on, click on the picture below.

Disclaimer: this post contains affiliate links. This means I may earn a commission (at no extra cost to you) should you chose to sign up for a program or make a purchase using my link. It’s okay – I love all of these companies anyways, and you will too!

#RealHappiness Meditation Challenge 2019 - Day 2

Today was hectic. Like amazingly on the move, not home but for 10 minutes between 8:30 am and 11 pm hectic. I loved every moment because I was helping friends live their dreams and catching up. However, I was anxious because other than my daily mindfulness, which I love, I did not have any meditation time until almost 11:30 pm. Even on the craziest days I am able to get 5 minutes here and there of focused meditation. Well when I finally was able to log in and listen to today's topic I was super excited! The focus continues on concentration and the method of meditation today was hearing meditation. Where have I been that I have not been using this?!? I mean I was able to get to a state of relaxation and calm in record time with little to no effort. When I say relaxation, I mean RELAXATION. Generally it takes me at least 10 minutes not to feel most tension in my body but not this time! My goodness it was amazing and I will absolutely be using this DAILY. 

You can view my short summary of my #RealHappiness experience today on Sharon’s blog here: So excited!

There were several posts by participants that I related to today. When Life Happens All At Once by Sarah was like we were experiencing the same day in a different space. I needed to meditate earlier in the day, but I felt that I lacked the time. She captured so perfectly how meditation enhances what you need so time must be made. 

Another Sarah reflected exactly how I felt when I started meditating regularly a little less than a year ago in Didn't Realize How Poor My Concentration Had Gotten. I wish her nothing but joy. 

I also connected to Mike as I could hear my heartbeat also as he described in Hearing everything and nothing. Normally I try to tune it out by focusing on my breath, which is not an easy thing to do, but today I allowed my self to follow the sound without reacting, just noticing and in less breaths than I could count I could no longer hear it! 

I forgot yesterday to post the link to the challenge, so if you would like to join, you should here

If you would like to purchase the book that this challenge is based on, click on the picture below.

Disclaimer: this post contains affiliate links. This means I may earn a commission (at no extra cost to you) should you chose to sign up for a program or make a purchase using my link. It’s okay – I love all of these companies anyways, and you will too!

#RealHappiness Meditation Challenge 2019 - Day 1

Today I started the Meditation Challenge facilitated by the awesome Sharon Salzberg. If you aren't familiar with her she is a world renowned meditation teacher known for many things, but especially her teaching on loving kindness. The focus of today was to begin exploring concentration through your breath. Although I meditate daily I appreciate challenges and exercises like this one to help center me back to the basics. Today I reaffirmed what breath is to me. No matter what happens in life, I can always count on my breath. You can read more on how breath is peace for me on Sharon's blog. 

I also really enjoy reading how the challenge is experienced by others. I especially enjoyed Concentration through Non-Action by Sarah Rae Newman. This really resonated with me as the message of "wait" and "non-action" has been very strong for me in the past few weeks. I also really enjoyed If You Are Breathing You Can Meditate. It is a reminder of what you can do in this world of cannot. 

Although I am a meditation teacher as well, I am also a student and I appreciate this opportunity to continue to learn for myself and to better show up in this world for my family, friends and students.

If you would like to purchase the book that this challenge is based on, click on the picture below.

Disclaimer: this post contains affiliate links. This means I may earn a commission (at no extra cost to you) should you chose to sign up for a program or make a purchase using my link. It’s okay – I love all of these companies anyways, and you will too!

Mindfulness and Handwriting

The Technology Effect

With technology being at our fingertips the art of handwriting is often traded for a text or an email. It is so easy to quickly send a message or write a note with all the devices available to us. Technology has advanced and made communication so accessible that many times we don’t even type and “face time” each other via video chat instead. This increased usage and dependence on technology could be hindering our brain development.

Why handwriting

However, science has shown that writing by hand improves our brain function by increasing neural activity. One study from Indiana University shows that handwriting stimulates creativity in ways not accessed by other methods. We can counteract and even stimulate our thinking and improve our level of intelligence by writing by hand. In addition to getting smarter, writing by hand can also help ease stress and trauma. Writing by hand also forces us to be in the moment. It is a great way to practice mindfulness as we coordinate our present thoughts with the act and motion of writing. Handwriting forces one to slow down and be in the moment. According to Dr. Claudia Aquirre, handwriting is a type of repetitive tasks that allows our mind a bit of rest and be in the moment.

What do I do

I won’t try and fake it. I love typing! I can get my thoughts out so much faster. Often times I don’t even look at the screen or the keyboard, I just close my eyes and type. However, writing in my journal daily gives me a pause in the evening to slow down. I write down things much more often during the day when I’m working at my desk. I write on envelopes, scraps of paper, notepads, sticky notes or whatever. I enjoy looking at my handwriting. I enjoy the process of writing. It truly is meditation for me. I further enhance and enjoy the process by having lots of different color pens and markers to write with. This does not mean I give my technology the boot. Those hand written lists or quick notes often times gets transferred to an electronic source later. But more times than not they start off as handwriting.

How can I get started?

If you do not have a journal practice or don’t typically write things down here are a few tips to get started:

  • Hand write your daily to do list

  • Download and use my Simple Journal Template

  • Write a thank-you note to a friend or family member

Any of these can help you start to improve your daily life and move toward more mindful living.

You can learn other useful tips like this one to increase your mindful living in my FREE 7-day course Chaos to Calm.

If you are embarking on a new season or new endeavors and would like support in your process, please schedule a 30 minute free consultation call with me. I’ve been down a few paths and I would love to help you navigate yours!

Meditation in moments

You have wanted to meditate, but have no clue when you have the time. You think that you need hours or at the very least 30 minutes. I’m here to share that you don’t. Mindfulness is a form of meditation that you can do anywhere at anytime. Jenny Everett at Women’s Health has outlined several ways that you can do this. Some of my favorites include mindfulness in bed in the morning before getting up, mindfulness in the shower and mindfulness while eating. If you are interested in learning more about how you can incorporate mindful meditation in your daily life, check out You Definitely Don't Need To Meditate For An Hour.

Comment below on how you incorporate mindfulness in your daily life. You can also share your story on Facebook or Instagram as well.

Introducing Slump Buster!

Hey good friends! GalandaB coming to you with an aromatherapy spray that may help your afternoon blues.

Do you struggle with low energy after lunch?

Need a little pick me up?

No coffee needed! Now available in the GalandaB Lifestyle shop are aromatherapy sprays!

The first to be introduced is the Slump Buster.

This combination of frankincense, peppermint and rosemary will give you the boost that you need to continue your day. All you need is to spray a squirt or two on your shoulder or scarf so that you can get whiff as you move. In addition to your personal boost each essential oil has additional history that may prove to be useful in your daily living.

Frankincense has a long history in being used in cultural and religious ceremonies. This scent originates from the Boswellia tree native to Oman and prevalent in northern Somalia. Studies have shown that frankincense to be effective in treating depression. It has also been shown as a remedy for nausea, fever and as a bug repellent. You can read more about it’s benefits in this article by Kirsten Cowart.

Peppermint is a common and well known minty scent known to be uplifting. This oil contains menthol which can help ease headaches and muscle pains. Peppermint is often used to help stimulate and uplift which is why it is included in this blend. You can learn more about peppermint oil from Nature Helps Me.

The last of this blend is rosemary. It is one of my favorite herbs for oils and plants. It is known to boost immunity and increase circulation which can help with headaches. It is used in this blend to help provide mental clarity and help with enhancing memory. Natural Living Ideas has a great article sharing the benefits of rosemary oil.

You can obtain Slump Buster from the Lifestyle Shop..

Mindfulness with Love Water & Juice

Recently I was at a favorite neighborhood spot with friends. This place is an experience so I hesitate to call it a coffee shop or diner. The owners have made a commitment to not only live in the neighborhood, but also impact the neighborhood. During this shared camaraderie at Dovecote Cafe I purchased  Love Water & Juice on this day and a new love affair has begun. 

First and foremost this beverage was amazing. This beverage was so refreshing and delicious I was mad that I didn't purchase several more bottles to take home with me. I looked at the empty bottle for several days longing for the great feeling I had after consuming this innovative combination. Then one day it hit me. Until I was able to return to Dovecote, I could make a version of my own. 

Disclaimer: Now, I am not saying that you should go out, find stuff you like and copy it and cease supporting the original. Totally NOT. What I am sharing is how I came up for a substitute until I can get back and stock up on the original. It's also why I'm making sure to link to the producer because nothing I make or you, will compare with the time, effort and innovation that the creators put into giving us this blessing. 

Now that you have the background, I realized that I have fresh rosemary on my porch, lemons in my fridge, ginger simple syrup and water so I elected to put together a "hold over" version until I can get my hands on the original again. It also got me to thinking about the amazing benefits of the ingredients that were chosen. See I am intent on practicing mindfulness in every area of my life. I take a few moments and observe and reflect on whatever I am doing and consuming. 

The creators of this tonic blessed us with all types of goodness. Let's reflect on the ingredients they selected for us. 

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Lemon

Lemon: The scent is crisp and helps promote alertness. It has antibacterial and antiseptic properties. It promotes hydration and can freshen your breath! It is also vitamin C rich and helps to neutralize the not good stuff that floats around. 

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rosemary

The scent from this herb stimulates memory and facilitates clear thinking helping to sharpen your focus and aid with productivity. It can be used to treat digestive issues and muscle pain. It can also be used to balance skin and nourish hair. 

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Ginger

The zingiber officinale, the botanical name for ginger embodies the "zing" that this spice carries. Like rosemary it is an analgesic, which means it can act to relieve pain. It has been used medicinally for a long time to treat digestive issues, inflammation and nausea It is also a great taste compliment to lemon. 

These ingredients are beneficial in treating seasonal affective disorder (lemon in particular) and as preventative measures and treatment for a season that tends towards higher rates of transmitting illness. 

I am so thankful to the creators of Love Water & Juice because their product not only provided me with a blessed sensory experience, but also allowed me to further delve into the benefits of the ingredients that they chose and encouraged me to increase my intake and use. 

If you are embarking on a new season or new endeavors and would like support in your process, please schedule a 30 minute free consultation call with me. I’ve been down a few paths and I would love to help you navigate yours!

Hello Next Phase! - Mindful Musing and goodbye to 44

Who knew that as I entered my next revolution around the sun I would be a sage burning, crystal carrying, mindfulness meditation chick. Had someone told me this even a year ago I probably would have looked at them sideways. The truth though is elements of all of these things I've carried with me through different times in my life and now seems to be the time for them to converge and create an evolved me. I don't believe I am a new person or different from what I've been so much as I am feeling transformed.  Learning about the practice of mindfulness has given me new breath and new vision. I am thankful for it.

There is no time limit for change. There is no such thing in my mind as too late to do something different. I believe that when your spirit tells you that what you are doing isn't for you anymore that you can choose, plan and implement that change. The decision to make a change for me right now is not the first one and I’m sure it won’t be the last. Many think I’m crazy to leave a career in IT to be a mindfulness trainer and life coach, but it feels so natural and right for me.

I've learned a lot about myself and others this past year and there is so much more to learn. It has been the most challenging time in my life, but I am coming out on the other side, feeling lighter and brighter and filled with more love and purpose than I ever thought possible. Mindfulness has been the fertile ground to help me grow into this. The unknown is so exciting and what I do know I yearn to know more.

My life is not perfect. I still have some trials in my path, but I feel very certain that in this leg of my journey that what I do in this world is going to change lives for the better. I welcome what is to come with open arms and I hope to see you all as I move along the path.

Happy New Year to me!

If you are embarking on a new season or new endeavors and would like support in your process, please schedule a 30 minute free consultation call with me. I’ve been down a few paths and I would love to help you navigate yours!

Evaluate your Life Day - October 19th

Evaluate your life day happens to be on my birthday every year! Yep, that’s right, you too can share in my annual self evaluation thanks to this day made up by Thomas & Ruth Roy, under the name of Wellcat Holidays & Herbs. To make it easier for you to take an assessment I’ve included 19 questions, in honor of the 19th day, that you can use to help evaluate your life perspective and to identify areas you can put more attention towards.

Here is a snippet of the questions:

What, or who, are you most thankful for? - Starting off anything with what you are grateful for sets a positive tone and foundation that you can surely build upon

In which areas (s) did you thrive? - Highlighting what went right can help re-wire your brain towards positive solutions

In which areas did you struggle? - Taking an objective analysis of areas that need improvement gives you a plan for doing better

What was your most common mental state this year (e.g., excited, curious, stressed)? - This question helps you understand how you are living and approaching each day

What advice would you have given yourself at the beginning of this year if you could? - Here you give yourself the opportunity to advise yourself based on what you know about the choices you made. This is an opportunity to see if you need to make some adjustments going forward.

You can download the full list here: Self Evaluation

The list is geared toward a yearly self evaluation, but can certainly be used more often or as needed.

If after completing this evaluation you think you may need help shifting your thinking or getting unstuck, be sure to contact me for a free 30-minute consultation.

Intention setting is not just for adults

For most, the school has now been in session long enough to settle into a pattern. Children have had enough time to understand their expectations and you have adjusted to the new schedule. Help your children also learn the importance of reflection and goal setting on their road to success. It doesn't have to be long or complex. At my house it is a short list.

  1. First ask your child to think of 3 things that they did well or feel good about so far during the school term and list them.

  2. Next have them think about 3 things they would like to do better or learn to do during this semester. Have a short conversation about each item.

  3. Post the list on a bulletin board or wall where they can see it regularly.

  4. Review the list and pick one item on the list and create a plan to achieve that goal. If you can finish a plan in one sitting, great! If not complete in another sitting with dates so that they have tasks to focus on as they work their plan.

  5. Meet with the child every two weeks for an overall review of the goals and plans.

  6. As they achieve one goal, create a plan for the next goal.

Although this particular plan is for children it can work well for adults as well. Working on being successful doesn't have to be fancy or complex. The first step is simply to start. This method lets you start your new goals on the foundation of what has been good so far.

As a parent, mentor or guide you are a child’s first coach.

If you are looking for a coach to help you meet your goals and intentions for this year, please feel free to fill out an interest form for more information.

Mindful Moments on IGTV

Guess who's on IGTV?

Yep, yours truly, GalandaB!

What is IGTV? It stands for Instagram TV which has long form (more than a minute) video for you to enjoy without ads.

Why do you care that I'm on it?

Because I'll be sharing "Mindful Moments" on there. You'll learn more about me, my journey with mindfulness and some tips and tools that I use to practice mindfulness in my everyday living.

Ummm, why do I need to know more about mindfulness?

Because it will help you live a more joyful life and give you tools to deal with the not so good times.

Okay, I'm all in! Where do I find it again?

IGTV is available as a separate app or by selecting the icon at the top. It looks like one of these at the top right of your Instagram feed page:

To follow me on Instagram go to @GalandaB.

Before you go, sign up for your free guide to 3 Quick ways to get started with Mindfulness and join my email list for future goodies. No spam I promise!