Essential Tips for Using Mindfulness to Cope With Anxiety.

Many beautiful memories being made in this healing space at Active Mind Body

Is this true for you?

“I have experienced many terrible things in my life – some of which actually happened.”

-Mark Twain

If yes, you’re not alone!

FACT: Anxiety is hard wired into us whenever we feel a threat. As an experience, anxiety consists of:

  • strong emotions – fear, dread, overwhelm and even panic
  • unpleasant body sensations – butterflies in the stomach, a pounding heart, sweaty armpits and clammy palms
  • scary images and thoughts – worrying and ruminating imagining of the worst scenario that could happen
  • urgent impulses – the intense urge to get away and avoid the things that make us anxious

Bottomline – anxiety is unpleasant, and seemingly unhelpful, and it’s hard-wired into each and every one of us. Because under threat, we need a quick response to make sure that we either fight, flight or freeze to ensure we have the best chance of survival. In the modern world the problem for most of us, is that the threat is not a tiger i.e. that we could actually run away from, but a frown from the boss, a thought that we aren’t the right shape, or that internal dialogue “I am not enough!” etc.

These thoughts can arise at any time of the day and stage of our life, and the more we practice them, the better we get at them. These thoughts are unhelpful if practiced in a repetitive way as they undermine our confidence and our ability to effectively manage our problems.

Although we can do many things in our life to make ourselves feel secure, there is always going to be uncertainty about how things actually turn out.

TRUTH: Our very thoughts and sensations can become triggers so that we are constantly fending off threats – that are being generated in our own minds and bodies.

In this Mindful Well-Being session, I will share four essential tips (recommended by psychotherapist Meghan Renzi) for using mindfulness to cope with anxiety:

1. Take a pause during the day and notice the thoughts you are having.

2. Practice a simple breathing exercise.

3. Come back into your body.

4. Try a meditation app.

Using one or more of these simple exercises throughout your day will help you to decrease anxiety, feel calmer, cultivate clarity and be more grounded.

Anxiety is part and parcel of the human experience – because things are uncertain!

Join us on Sunday 21st July 2019 from 4:00 – 5:15pm for our next Mindful Well-being session focusing on Anxiety.

Samprati Hum xx

(The present moment is my true self.)

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The Positive Influence of Mindfulness on Self-Esteem.

Monthly Mindful Well-Being Sessions are now on at Active Mind Body, Caringbah

“No one ever finishes their inner work because the mystery is bottomless.” -Steven Kessler

Self-esteem is a sense of your self-worth. It’s the attitude that you have towards yourself.

Mindfulness is a way of being aware of the present (moment to moment), with an attitude of openness, curiosity and non-judgment.

Researchers have found that high self-worth can be influenced by what you do and don’t do. You need to strive to be mindful and using your thoughts and behaviour to:
• Prevent self-defeating thoughts from arising
• Eliminate self-defeating thoughts that do arise
• Bring up esteem building thoughts when they’re not presently in mind
• Maintain esteem building thoughts that are currently in mind

In this Mindful Well-Being session, you will learn the seven steps to utilise mindfulness for self-esteem:

  • Stay in the present moment

The majority of your distressful feelings are either memories of things gone wrong or thoughts of a less than optimal future. You must stay vigilant and observe when your mind isn’t focused on the present. When you notice your awareness drifting, bring it back to the here and now.

  • Don’t judge

Judging can become a formidable unconscious habit. Your mind slips out of the present moment and it makes you vulnerable to ruminating about the past and future.

  • Stand tall

Research has shown that standing with good posture can have beneficial effects on your mood and outlook.

  • Demand your space

People with low self-esteem prefer to not be noticed. Whereas people with high self-worth stand out. One of the ways they do this is by taking up space physically and you will learn simple techniques to do this in any situation.

  • Make faces

Quite simply, the look you hold on your face often influences your mood. Your aim is to have the look of a confident winner.

  • Relax

Relaxation techniques help to alleviate the effects of the ‘fight or flight’ or ‘freeze’ response. Being in a relaxed state will not build confidence directly, but it can help to relieve anxiety and other adverse moods.

  • Act as if

This step includes bringing all the other steps together. Imagine being a method actor and embodying all these realities.

Know that if you want moderate gains in your self-esteem, you need to be mindful of the steps you take to move through life. Your limits are only set by the limits of your mindset and this creates your reality and perspective.

Sat Nam

Much Love xx

Mindful Well-Being Sessions – Creating a Community Focused on Healing and Transformation.

Monthly Mindful Well-Being Sessions are now on at Active Mind Body, Caringbah.

“The emotion of fear often works overtime. Even when there is no immediate threat, our body may remain tight and on guard, our mind narrowed to focus on what might go wrong. When this happens, fear is no longer functioning to secure our survival. We are caught in the trance of fear and our moment-to-moment experience becomes bound in reactivity. We spend our time and energy defending our life rather than living it fully.”
― Tara Brach, Radical Acceptance: Embracing Your Life With the Heart of a Buddha

Mindfulness is conscious awareness of your thoughts and the impact they have on you, so you can release the thoughts that aren’t serving you and replace them with more positive ones that will help you get the results you want.

Becoming more mindful in everyday living allows you to see the extraordinary in the ordinary, to reconnect with your body as well as your sensory experience, and to become more responsive (rather than reactive) to the challenges of everyday living.

Mindfulness is to FACE WHAT IS…and accepting it without judgement.

Benefits of mindfulness:

  • Improves well-being
  • Improves physical health
  • Improves mental health

There are several ways to practice mindfulness and all train the mind to refocus on the present moment:

  • Basic mindfulness meditation
  • Body sensations
  • Sensory
  • Emotions
  • Urge surfing

All of these mindfulness techniques are a form of meditation and are much easier to incorporate into your daily lives. The essence of any mindfulness practice involves accepting whatever arises in your awareness from moment to moment. Then, allowing this vibrational energy to move through you peacefully as you practice being kind and forgiving to yourself.

Mindfulness is the perfect tool to stay present in the moment and experience your life now.

Sat Nam xx

Give Yourself Space to Tend to the Emotional Body When it Aches…

Two souls embracing The Work. Embodying self empowerment. xx

When you are resting because you are exhausted, you need to remember you are not wasting the day doing nothing. You are doing exactly what you need to do… You are recovering.

Give yourself space to Tend to the Emotional Body When it Aches… Our emotive body is not separate from the rest of our being and requires the same tending and attention as our physical body. When there is pain, when it aches, when your heart breaks, healing demands your sweetest attention. Hold yourself as if you were healing from an illness. Be utterly kind to yourself. Stay close to yourself, let it flow through, move in and out of giving the pain your attention. Touch and go with the ache so it can be harmonized and integrated. Care for the whole of yourself as if you were the most precious thing.

1. Remind yourself that you are bigger than the pain you are processing.

2. Get out in nature, it is profoundly healing.

3. Get body work.

4. Practice responsible emotional expression (scream in a tub, cry, set a timer so you don’t indulge).

5. Eat nourishing, easy to digest foods.

6. Drink water.

7. Seek out people that know and love you well, ask them to affirm you.

8. Remove the pressure to be “okay.” You don’t have to be okay, and happy isn’t the goal. There are messages, creation, and a host of beauty in the pain. Be with it.

9. Take things off your schedule and give yourself space.

10. Avoid making decisions.

11. Move your body. Yoga. Running. Hiking.

Processed pain is a well of wisdom and in invitation to integrate pieces of ourselves that may have been cast aside until this very moment. When you are processing pain avoid the “why” and focus on questions like “how can I experience peace? What can I experience now that wasn’t possible at any other moment. How can I be reacquainted with love?” This is the work. Loving ourselves steady. Know the choice to heal by creating space to ground and balance.

Much Love xx

44 Revolutions around the Sun. xx
“The more you praise and celebrate your life, the more there is in life to celebrate.”
-Oprah Winfrey

Your Life Transforms When YOU Transform!

Love yourself first. xx

“My consciousness is not contained within my body.

My body is contained within my consciousness.”

-Tiara Kumara

Your Life Transforms When YOU Transform!

In order to receive what you want in life you need to love yourself first! The beliefs you learned, especially from ages 0 – 7, are likely running your life. They formed your self-image and your self-image determines what is possible, and not possible, for you.

Underneath the mud of your limitations exists the most precious gem… THE REAL YOU!

You are not your limitations. Honestly, who you truly are is so much greater than what you’ve come to believe. You have supreme worth. Your potential is unlimited.

YOU CAN BE, DO, and HAVE ALL YOU WANT!

You have the power to choose to rewrite the programs that say otherwise.

You are a magnet attracting what you subconsciously believe you are… The pattern, drama, trauma from this lifetime or from generations before you.

Once you realise who you really are and love yourself first, you will attract the results you want naturally, because your self-love connects you to the higher part of you (source) and you become a magnet attracting your new reality that reflects your love and worth.

YOU CAN REMOVE THE BLOCKS THAT COVER YOUR MAGNIFICENCE.

Always here for you, holding the space to work one-on-one together where I will guide you how to remove the blocks that cover up who you really are. 

Do you know that dis-ease in your life, such as a health condition or an undesirable relationship, for example, is merely attempting to give you feedback to get to the root cause of your problem of what you need to change inside of you?

You most likely will not be aware of the root cause yet, but I will teach you how to listen, and once we are aware of the limiting belief that is causing you pain, we will transform it.

Together in alignment with ‘love and above’ we will transform your self-image, and therefore, the results in your life.

Much Love xx

One Life Can Change the World!

Fly high Beautiful Angel xx

“One moment can change a day, one day can change a life and one life can change the world.”-Buddha

At some point we receive the phone call that shifts reality, connects us deeper to spirit if we choose to stay aligned with this truth – Life is happening for you! The night before last was the second call I’ve received of this resonance. To have the universe reunite your tribe of childhood characters and lay on the table the significance of living life free and present, death of the body, rebirth of a new soul and the only power there is “love”.

Today I invite you to live and die well, to walk home your own unique way. I believe we each have the ability to engage meaningfully and creatively, one heartbeat at a time.

Another notion to remember is that energy never dies. Our bodies will, but our souls continue to live on as energy. This knowledge, while sometimes difficult to face up to, is ultimately very liberating.

There need be no fear attached to death. In fact, not all cultures believe that death is scary. Knowing that our Spirits are in control of when we incarnate, when we die and what we experience while we are on the Earthly Plane all combine into a liberating acceptance of death. By keeping these things foremost in your mind will assist your loved one. Why? Because you will bring an energy of acceptance and openness, rather than of fear and loss, into their presence. They will sense a peaceful energy and be calmed and comforted by it.

By creating a soothing environment, you can raise the vibrations of the space your loved one is in, which will decrease their fear and stress. Even though they chose the time of their passing, the Soul typically doesn’t remember the plans made.

So in my unique way I walked my childhood friend home. 

P.S. The candles will stay on in my home to remind you to fly high.

P.S.S. Your tribe will come together to honour your life. Much Love always to you Mira, sending all my healing energy to your family. You are a beautiful Being. xx

Change Happens Through Movement and Movement Heals!

Studio Pilates International – Reformer Course Graduates

“Change happens through movement and movement heals.” -Joseph H. Pilates

In gratitude to Studio Pilates International and their engaging and informative Reformer Pilates Course I made space to complete over the past three months.
Continuing to advance your career essentially means forging ahead with the skill set you possess, as well as learning new techniques that can help you and your business grow now and into the future. While at the beginning of your career you may feel quite green, the more you learn and practice, the better equipped you will feel to handle all kinds of situations.
The skills you learn throughout your life may come in handy as your business expands into new markets and industries. You may have learned a niche that suddenly becomes popular later in life, or you may sharpen your skills so much so that you are ‘the expert’ that others turn to for advice.
Staying on top of your game is key to retaining these skills. Below are the 14 best ways to make sure you’re constantly improving the skills you need to know, so that you have them when you need them: 
1. Design a System of Improvement
2. Remain Open to Learning
3. Take Online Classes With Friends
4. Actually Implement What You Learn
5. Read Relevant Blogs
6. Read Books Written By People With Similar Lives
7. Follow Industry Leaders on Social Media
8. Use ‘Rest Hacks’ That Work
9. Practice Where the Stakes Are Low
10. Attend Seminars
11. Learn and Teach Your Skills to Others
12. Take Short, Intensive Classes
13. Get a Mentor
14. Make Mistakes

Keep inspiring. What you do for yourself you will authentically do for others with the flow of grace. Much Love xx