WELLNESS MATTERS 

The Heart of Self Care

Navigating life is tricky and sometimes feels overwhelming and we yearn for quieter time and space. One way to find respite is to have access to emotional and sensory “first aid” that can help restore inner calm and instill a sense of peace. Quiet downtime allows our brains to process all the information we take in and gives our nervous system time to relax and reset. Using self care tools and techniques can be helpful, but it’s important to choose appropriate nurturing practices. This means giving careful consideration to what constitutes your quiet time. This might involve more “being” than “doing”.

One of the important steps in self care is to make it a daily practice, one that resonates with you and that you can commit to. This daily practice will provide a breathing space from the overstimulating world around you. With daily practice, the tools you choose can be used to recover and sustain your energy to achieve balance.

So let’s begin to create a self care kit, your tool box. Choose those that resonate with you and that you find helpful and convenient.

Calming Self Care Activities

• Create a dedicated sanctuary in your home where you can sit or lie undisturbed to unwind.
• Take a solo walk in a quiet, natural space.
• Spend a few (3-5) minutes alone to breathe – inhale and exhale deeply and fully.
• Practice yoga, tai chi, or dance in your own comfortable space to release pent-up energy.
• Lie or sit down in a quiet room with subdued lighting. Switch off all electrical devices (or leave them in another room). Meditate on, and visualize your peaceful place and let go of the mindless chatter.
• Stand barefoot in the grass, soil, sand, or water to refresh and balance your energy levels.
• Enjoy a warm drink. Take it slow, from watching the water pour into the cup and the steam rise, embrace each moment and sip.
• Explore your thoughts and feelings in a journal. It doesn’t have to be ordered or elaborate. Use words and/or pictures as an outlet for reflection and expression.
• Nurture a meaningful spiritual practice.

Self Care Kit Essentials

• Notebook/journal, pens, pencils
• Blanket, mat, pillow
• Creams/lotions that soothe and refresh
• Eye mask
• Tea or your favorite hot drink
• Peaceful place pictures
• Meditation and tranquil music audios

Daily Self Care Benefits

• Gain time and space to fully rest, recover, refuel, and recalibrate.
• Able to negotiate life’s ups and downs with more ease.
• Develop a deeper sense of peace.
• Have more energy for yourself and others.
• Feel calm in the midst of chaos.
• Reduce anxiety and stress.
• Be more balanced emotionally and physically.

Last, but certainly not least, develop a daily practice of gratitude. Set aside time each day to jot down three specific things you are grateful for. It can have a powerful impact on your day.

You can find more lessons to support your wellness journey, in my book Under A Full Moon and a Guiding Star.

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MINDSET MATTERS

Be Nice, Be Kind

Sometimes just the smallest gesture can create ripples beyond our intentions. So why not create ripples that generate a positive effect? Being nice, or being kind, doesn’t mean you say yes to everything or everyone. It doesn’t mean you give in. What it does mean is that every time you interact with someone you keep their feelings in mind and offer grace and empathy.  

Here are a few ways you can offer kindness:

1. When your child gets a report card, send it back with a thank you note to their teacher for their support of your child’s education.
2. Send a friendly card to someone with whom you may have had a recent disagreement. 
3. Instead of signing your personal letters with “Sincerely” choose something more uplifting like “Enjoy your week” or “Have a great weekend.”
4. Let someone ahead of you in the grocery line.
5. Learn the names of the people who service you at the grocery store, coffee shop, cleaners, etc. Calling someone by name is a great way to connect.
6. Be especially nice to people who seem to be having a bad day. 
7. Try to make someone laugh. Even those people who occasionally frustrate you.
8. Making sandwiches for lunch? Make an extra one and give it to a homeless person.
9. Use a stamp or stickers on the back of envelopes that say “Thanks” or other nice sentiments. Especially when you are paying bills as the people who open those envelopes probably don’t see or hear that too often.
10. Refrain from mowing or using a weed whacker early on the weekends.

Just one of these will start the ripples that eventually will find their way back to you. Try it, you’ll see.

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THE ALAKA’I BOOKSHELF

I wouldn’t call myself an avid reader but when I find a really good one I devour it! Sometimes more than once! With the changes that summer brings to most of our schedules it allows time for that type of indulgence. 

First, strictly for entertainment, I recommend a series of two novels that were given to me by a dear friend. They are both by Isabele Allende, Portrait in Sepia and Daughter of Fortune. An intriguing saga of journeys across generations. These are the kind that will keep me up at night until I have reached the end.

Next, are a few for personal development. Our journey toward greater awareness should never end and here are two that have recently really struck a chord with me. The first one I have mentioned before, Thrive, by Arianna Huffington, reminded me of many concepts I have learned before, but have become more relevant to my current path. The second is High Performance Habits, by Brendon Burchard. Again, not totally new concepts but the way he presents them struck a chord for me. There is always room for personal improvement.

Finally, is The Invitation, by Oriah. I was surprised that I had not come across this book before as it was published in 1999. A friend shared the poem that inspired the book and then when I read it I knew I needed to share some of its remarkable insights. It provides a guide to a new way of looking at our lives and emotions. Through fear, sorrow, beauty and joy, Oriah invites the reader to see life in a new perspective and you might be amazed at what you see and feel. At the end of each chapter she provides a meditation on the topic. I know I will reread this one multiple times. And, I now look forward to reading her other books, The Dance and The Call.

I hope this might inspire you to add reading a good book (or two) to your summer activities. Share with me what’s on your summer reading list.

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YOUR HEALTH MATTERS

I Can See Clearly

Light is wonderful, but it can also take its toll on our eyes, especially when it comes to the unavoidable blue light screens emit. Whether it’s the sun or the glow of our digital devices, all the light we take in every day can leave our eyes feeling fatigued and strained during the day. Over time, too much exposure can wear them down. Did you know that we spend about half our day looking at screens. And that’s not just TV screens. For most of us, work now involves daily, almost nonstop interactions on some kind of device – the computer,  our phones, and car navigation systems. Even restaurant menus are going digital. And now that we are in the middle of summer it often means more time in the sun. While most of us remember to protect our skin by applying sunblock, we often overlook that our eyes need protection as well. It is important to start wearing proper eye protection at an early age to shield your eyes from years of ultraviolet exposure.

 Here are some tips to protect your eyes from UV damage, no matter what the season:

• Protect children and senior citizens with hats and sunglasses. Everyone is at risk for sun damage.
• Wear a hat along with your sunglasses. Broad-brimmed hats are best.
• Sunlight is strongest midday to early afternoon, at higher altitudes and when reflected off of water, ice or snow.
• Know that clouds don’t block UV light. The sun’s rays can pass through haze and clouds.
• Never look directly at the sun. Doing so at any time, including during an eclipse, can damage the eye’s retina and cause a serious injury known as solar retinopathy. 
• Avoid tanning beds. Tanning beds pose the same risks to your eyes and body as outdoor UV light.

By following these simple guidelines, you and your family can enjoy the sun safely all year long. Healthy exposure to sunlight can have positive effects, as long as you protect your eyes from UV damage. Just don’t forget those hats and sunglasses!

Now, let’s take a look at the brighter side of eye health. It’s easy to focus on our heart health, muscle health, and even brain health. It’s also easy to lose sight of our eye health, but our eyes are how we focus and perceive the world. They’re the gateway to our memories. Our eye health doesn’t just support our vision either, it also supports our brain and sleep patterns. For that, we need the right vitamins and key nutrition. IC Bright™ protects eyes against blue light from our devices. It combines macular carotenoids with vitamins and key ingredients that effectively support eye and brain health. It also helps reduce eye fatigue and strain, supports cognitive functions, and may help support normal sleep patterns. The result: our eyes feel fresh, so we can focus on what matters.

IC Bright™ was created with a unique formulation of ingredients shown to support eye health. Vitamins C, D, and E, plus zinc and copper along with bilberry extract provide broad benefits for our eyes. And the three primary ingredients in the formula contribute in their own unique ways:

Lutein – Lutein is often called “the eye vitamin.” It’s a carotenoid that acts as an antioxidant that filters harmful blue wavelengths of light to protect the cells in your eyes. Even though we’re born with a certain amount of lutein in our eyes, our bodies don’t naturally produce it. That’s why it’s important to supplement our diets with lutein daily.

Zeaxanthin – Zeaxanthin is an eye vitamin that’s drawn to the eyes once it’s inside your body. Specifically, it heads straight for the center spot of the retina where it builds a yellow-colored pigment that shields eye cells from light sources.

Omega-3 – Omega-3 is a type of fatty acid. Specifically, it’s an essential fatty acid. And essential fatty acids get their name because your body can’t produce them on its own––but we all need them. Omega-3s support overall eye health, so it’s critical to make them a part of your everyday diet.

Whether we’re spending time outdoors in the sun, working in front of a computer, or just wanting to maintain eye health as we age, IC Bright™ supports our eyes with targeted protection and nourishment. And because our eyes are connected to your brain, IC Bright™ also supports cognitive health and better sleep patterns.

*This article is written for educational purposes only. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent disease.

For additional guidance on your wellness journey contact Alaka’i Associates for a free 30 minute consultation.

First-time orders will receive an additional thank you gift once the order is confirmed.

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Subscribers ONLY

Every month two lucky winners will receive the Subscriber Giveaway to help you on your wellness journey! In addition, any current subscriber who refers a new subscriber will receive an additional gift!

You can also contact me to schedule a free one-on-one Discovery Call to make a plan for your wellness.

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