declutter your mind with a bullet journal

Audra McDonie / Health & Wellness / Leave a Comment

A bullet journal is a journal, a to-do list, a calendar and a piece of art all in one. It is a place to dump everything that is running around in your head. The bullet journal allows you to deal with your mental minutia in an organized and creative way.

I have always written lists and used an organizer, so I am familiar with the idea of the brain dump. I figured out a long time ago, that the only way I was capable of getting anything done was to write it down. I am also a fan of crossing things off my to-do list. The difference between what I do and the bullet journal is that it allows for creativity. It also helps you get in touch with things within yourself that have more meaning than appointments and a list of things to do for the week.

“Leading an intentional life is about keeping your actions aligned with your beliefs. It’s about penning a story you believe in and that you can be proud of. Writing things down is a way of externalizing our thoughts. A way to declutter our minds. We can’t be true to ourselves if we don’t know what we want and more importantly, why we want it.”
-Ryder Carrol, Author

Ways a bullet journal makes You more self aware:

It helps you look at things more clearly.
A place to track actions and decisions.
Seeing your decisions and actions in black and white makes it easier to learn from your experiences.
You can track how you feel on a daily basis.
A place to write down your dreams.
A page where you can write down your bucket list and then happily check items off one by one.
You can write down all the places you want to travel and make those travel dreams reality.
Pages filled with quotes and pictures will inspire and motivate you
Each day you have a living autobiography unfolding in front of you. If you don’t like the narrative you can change it.
You can fill the pages up with whatever will help you live your life with more intentionality (which according to Ryder Carroll is “the power of the mind to direct itself toward that which it finds meaningful and take action toward that end.”)

Materials needed for bullet journaling:

Blank Journal with dot grid paper or regular lined (to help with layout and design). You may like this one – Paperage Dotted Journal Bullet Notebook

Markers/Colored Pens: Check these out – iBayam Journal Planner Pens Colored Pens Fine Point Markers 18 Colors

Colored pencils: A great option – Crayola Colored Pencils, Adult Coloring, 50 Count, Multicolor

Washi Tape: You may like this – 40 Rolls Washi Tape Set – Colored Masking Tape for DIY Supplies, Bullet Journals, Planners

Micropen: These are great – Set of 10 Black Micro-Pen Fineliner Ink Pens, Anti-Bleed & Waterproof

Stickers/photographs: You may like these – Planner Stickers – 28 Sheets, 1378 Stunning Design Accessories for Journals

Ruler

some bullet journal page ideas

These ideas come from YouTuber Natalie’s Outlet. These are pictures of her pages from her video titled How to Bullet Journal for Beginners. I looked at a lot of different videos and a lot of pictures of other people’s bullet journals and I really liked what Nathalie does. She is creative, but you don’t have to be an artist to replicate her pages. You can watch her video at the end of this post!

YEAR AT A GLANCE AND KEY – This page gives you a yearly calendar and also a key for your scheduling pages.

2. MONTHLY AND DAILY CALENDAR PAGES AND A QUOTE PAGE

3. BOOKS READ PAGE – Having a books read page is a great way to keep track of the books you’ve read.

4. IDEAL MORNING ROUTINE PAGE – This is a great page to help you get the most out of every morning!

5. NEW YEAR’S GOAL PAGE – Instead of forgetting them after January, this page will allow you to look at them all year long!

6. PLACES TO TRAVEL PAGE

These are some great ideas to incorporate into your bullet journal, but there are many more online, or you can create ones that work for you. Bullet journaling is a great tool to use to get more in touch with ourselves and to become more self aware. It gives us a place to organize all the wonderful ideas and thoughts going through our minds. If there is no place to catch our inspiration, many times the best intentions and ideas just disappear into the ethers. I hope that you give bullet journaling a try and that it helps you on your self discovery journey! Also, I would love to hear from you, please comment on this post (comment tab is at the top of the blog under the title) and let me know what you think of bullet journaling!

How to bullet journal for beginners – nathalie’s outlet

(Note: If you buy something through my links, I may earn an affiliate commission at no cost to you. I only recommend products I genuinely like. Thank you so much. )

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3 protector crystals that will change your life

Audra McDonie / Health & Wellness / Leave a Comment

“You know the world is a magical place when Mother Earth grows her own jewelry.”
SageGoddess.com

I am intrigued by the power of crystals. I wear rose quartz jewelry most every day because someone told me that it would help to protect my energy. I find when I wear it, that I feel less tired when I’m around a lot of people.

I feel tired and drained when I am around people because I am an empath. An empath is someone who feels more empathy than the average person and is also extremely aware of the emotions of people around them. (More to come on empaths in an upcoming blog.)

People who are empaths can really benefit from protection crystals. They help them manage the emotions that they unconsciously pick up from others. There are certain protector stones (rose quartz being one of them) that help dispel negative energies and they also help to keep the wearer safe from physical harm.

You don’t have to be an empath to experience the positive affects of crystals. Everyone can enjoy their protection and many other wonderful benefits!

Rose quartz – The heart stone

Benefits of Rose Quartz:

Increases blood circulation.
Helps to dispel negative emotions and increases positive emotion.
Helps prevent heart attacks.
Helps in pregnancy: protecting both the mother and child because of its deep feminine energy.
Helps to form unbreakable bonds
Helps the heart heal from the pain of emotional wounds.
Great for those who want more love in their lives, not just romantic, but all kinds.

Using Rose quartz in feng shui:

It is popular to use rose quartz in Feng Shui. It can be placed in the bedroom to attract romantic love. You can also put it in the center of the home where it will radiate positive energy and pure love to all who enter your home.

Here are a couple of options that Amazon offers if you would like to buy some rose quartz of your own:

clear quartz – known as the master healer

Benefits of Clear Quartz:

Releases, absorbs, stores and regulates energy.
Amplifies energy and thought.
Brings inner balance.
Strong protection against anyone who doesn’t mean you well.
It has the ability to transmit and receive energy as well as dispel outside negative energy.
Takes away negative feelings and brings positive feelings and thoughts.
Increases awareness and perception
Improves thought processes and increases energy levels.
Protects the aura.

These are a couple of great options from Amazon, if you would like to buy some clear quartz of your own:

Labradorite – The good Luck stone

Labradorite is the best stone for protecting yourself against the energy coming from other people. It keeps bad energy away from you. Many people carry it or wear it as jewelry as protection against misfortune. It is also called the stone of transformation. It will help you to become the person that you are destined to be. While also removing thoughts and feelings that are preventing you from becoming the absolute best version of yourself.

Other benefits of labradorite:

Lifts insecurities and shows you your true worth and purpose.
Enhances psychic abilities and makes you more intuitive.
Stimulates imagination.
Relaxes you and helps remove anxiety and stress.
Lowers blood pressure.
Helps balance hormones.
Relieves PMS symptoms.
Aids digestion, helps boost metabolism and makes you more mentally aware.
Keeps depression and feelings of hopelessness at bay.
Attracts luck! It brings abundance, good fortune and success in life.

Here are some great options if you’d like to buy some labradorite:

Cleansing and charging your crystals

It is important to cleanse and charge your crystals. Once a month should be fine, unless you find that they start to feel heavy or seem to lose some of their luster before that. You definitely want to cleanse a new crystal because it could be holding someone else’s negative energy. You should also cleanse jewelry containing crystals as well.

Cleansing your crystal:

Use Sea Salt: This should be okay for most crystals, unless they are especially porous stones. Put your crystals in a bowl of water and add 1 tablespoon of sea salt, rock salt or table salt. Let them sit in the bowl overnight.

Under running water: You can also put the crystal under running water to cleanse it. Picture it surrounded by white light while you are letting the water run over it.

charging your crystal:

Crystals get there power once they have been programmed by you and the best time to do this is right after they have been cleansed. Stand with the crystal in your left hand in natural light, either outside or by a window. Then say out loud, “I dedicate this crystal to the highest good. I ask that it be used in light and love.” Then program the crystal for a specific use.

Think about what you would like it to help you achieve. Would you like to be kinder to yourself? Do you need help getting a new job? Protecting your energy? Guidance about something? While still holding the crystal in your left hand, imagine and feel what it would be like to achieve that intention. Once you have envisioned the intention of the crystal, say out loud, “I dedicate this crystal for (your purpose).”

I hope that I have peaked your interest and that you are excited to learn more about the wonderful world of crystals. People have been using them since ancient times and I think that they are a wonderful avenue of self care. These three stones are only the beginning for me. I plan on learning the benefits of other crystals as well. When I do, I will definitely share what I learn with you. Take care and I wish you light and love as you embark on your new journey with crystals!

(Note: If you buy something through my links, I may earn an affiliate commission at no cost to you. I only recommend products that I genuinely like. Thanks so much.)

Breath, Cold Therapy and Intention: wim Hof’s path to A new Life

Audra McDonie / Health & Wellness / Leave a Comment

The limit is not the sky. The limit is the mind.
Wim Hof

Wim Hof is a Dutch extreme athlete. His nickname is the Iceman because he has broken many records for cold exposure. He climbed Mt. Kilimanjaro in shorts, ran a half marathon above the Arctic Circle barefoot, and stood in a container of ice cubes for more than 112 minutes. He came onto my radar when I was watching Goop on Netflix. The episode showed some of Gwyneth Paltrow’s staff spending a few days with Wim Hof learning his method. Ever since, I have wanted to take the time to learn more about it. I decided to take The Wim Hof Method Mini-class, which is available on his website https://www.wimhofmethod.com/. In the class, he explains the three principles of his method; breathing, cold therapy and the power of the mind.

Wim is a unique and amazing human being. He does these extreme challenges so he can show people that we underestimate the power of our minds. He believes he has found a way to dramatically change peoples lives, and I think he is definitely onto something profound.

Class 1 – Breathing

In order to learn the proper way to do the breathing technique please go to the website and do the class. https://www.wimhofmethod.com/ Each class is about ten minutes and they are all free to watch..

Why should you take the time to do it and what are the benefits? Wim explains that one of the reasons that stress affects us is because we breathe too shallowly. This shallow breathing is affecting our body chemistry and causing our minds and bodies to suffer. This class teaches you how to regulate your body chemistry and allow it to become more alkaline through the breathing exercises. The human body is constantly monitoring the PH of blood and other fluids. It is important that our PH not be too alkaline or too acidic, but there are many health benefits to being a bit more on the alkaline side:

reduces inflammation in the brain, gut, skin and muscles
deeper sleep
increased energy
reduction in weight
more mental alertness and improved memory
healthier tissue
healthier heart
reduces risk of heart disease
detoxes the body

I am still in the beginning stages and trying to perfect the breathing technique, but I have noticed that I do feel more energized and alert. I am very excited to continue doing it on a daily basis, so I can enjoy all the other benefits!

Class 2- The Power of Cold Therapy

Again, I am not going to explain how to do the cold therapy, please go to the website: https://www.wimhofmethod.com/ and watch the class. Don’t worry the cold therapy is quite mild. You don’t have to jump into a lake or sit in a bath of ice cubes. It consists of adding cold therapy to the end of your shower. Wim repeats many times while he is teaching his methods that you always want to feel comfortable and never force yourself to feel uncomfortable. The cold therapy is a process, where you slowly build to the optimal amount of time.

Health Benefits of Cold Therapy:

speeds up metabolism
reduces inflammation, swelling and sore muscles
improved sleep
more focus
improved immunity
higher energy levels
relieves symptoms of depression

I am working my way up to the optimal amount of time of cold therapy. I have always been kind of a wimp when it comes to subjecting myself to cold water, so it is challenging for me. I am committed to learning his method because I really do believe that the principles Wim Hof has come up with are life changing.

Class 3 – The Power of the Mind

In this class, Wim discusses the brain over body concept. He believes that you can achieve whatever you set your mind to, if you do it with intention. He talks about our minds being our tool. He says that, “the mind is able to connect with the hormonal system and make the body do whatever we program it to do. That’s the power of intention.”

The ice bath or cold shower will show you if you are connected to your hormonal system. If you are able to to go into the cold shower and it doesn’t affect you, except in a positive way, almost to the point where it is enjoyable, then you are connected. The cold shower teaches us how to deal with environmental stress.

He goes on to explain in the class that stress is an impact, a power or force on the body and our being. The cold shower is an example of how we can learn to set our mind to deal with something that is uncomfortable or possibly even painful. The cold is just the teacher or the stressor. We tell our mind to go into the cold, that it will okay. That everything is okay, and it is.

If we can be okay with a freezing cold shower, then we can be okay with other stressors too. It could be another environmental stress, emotional stress, daily stress, worry stress, corporate stress or any of the other myriad of stressors that we come in contact with every day. If we are able to overcome the cold and be okay and happy with it, then we can deal with all the other stressors in our lives the same way we deal with the cold. We set an intention that we are okay with whatever stressor it is, and then we are okay. It’s mind over matter. Instead of letting our mind and body take on the stress and run with it, we use our mind as a tool and we tell it the intention we desire.

Wim says, ” that with these basic principles – the breathing (cardiovascular system), the cold and the power of the mind, plus commitment – you will be able to tackle anything.”

He explains that it is also important to write down your experiences with the method. You will be discovering new terrain about yourself and it will be helpful to keep a record of it.

I hope that you try out Wim Hof’s Method mini-class, and that you become as excited about it as I am. This method and way of thinking really resonated with me. I plan on continuing the techniques on a daily basis. I look forward to enjoying all of the health benefits and I am also looking forward to getting better at using the power of intent and my mind to overcome anything I choose to!

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balance technology with nature by Finding a Sit Spot

Audra McDonie / Health & Wellness / Leave a Comment

I first heard the word sit spot when I was watching the History channel program Alone. One of the female contestants used a sit spot while living on northern Vancouver Island. My curiosity was peaked after I heard her mention it, and I decided I wanted to know more. A sit spot is a place in nature that you return to on a regular basis. It doesn’t haven’t to be pristine and beautiful, but it has to be a place that has trees, birds and other living creatures. It should be easily accessible, so you can visit on a daily basis or at least a few times a week. Ideally, it shouldn’t be more than five minutes from your front door. By visiting your “sit spot” routinely, you will gain an increased sensitivity to nature, and your senses will begin to function on another level. This small act done on a routine basis will have a dramatic effect on your brain and your life.

Today, most people are programming their brains with technology. They immerse themselves in a world of smart phones, video games, social media and television. Nature has taken a back to seat to these technological activities. According to Brian Mertons, “the constant bombardment of chaotic data is very damaging to the human brain.” The prolonged use of technology affects our brains in very negative ways and is leading to a loss of human connectivity, creativity and communication skills, in addition to the loss of these essential human skills:

emotional intelligence
problem solving
self control and willpower
creativity
empathy and communication
ability to see the big picture
focus and memory
musical and artistic talent
overall success and happiness

For most of human evolution our brains were programmed by nature. Sensory stimulation came from knowledge of plants, trees, birds, animal tracking, and survival skills. In the last 50 years human beings have seen more changes in society than in the entirety of preceding human history. Most of those changes have been technological advances. There are people today that spend their entire lives looking at a screen and this is their only sensory stimulation. There are actually people who have never even been for a walk in the woods. There is nothing inherently wrong with technology, but it is imperative that there be a balance between technology and nature for human beings to be healthy in mind and body.

“Allow nature’s peace to flow into you as sunshine flows into trees”

-John Muir

Benefits of a sit spot:

Better sensory awareness
Improved critical thinking and problem solving
Improved creativity
Learn naturalist skills
Renewed sense of happiness, peace and joy
Releases pent up emotion
Allows time to step back and see the “big picture” and to see from a different perspective
Improved interpersonal skills
Improved connection to others

Where should it be?

It can be a place in the woods, in the suburbs or even in the heart of the city. I live in the suburbs and my sit spot is in my back yard. I have a shady tree and my backyard overlooks a pond and some woods. I got one of those little garden stools and I put it under the tree facing the pond. There are plenty of birds, trees, plants and other little creatures in which to observe.

Things to consider:

The most important thing to consider when choosing your spot is that you feel safe and that there is nature present. As I mentioned earlier, convenience to getting to your spot is important. Make it a place that is as easy to get to as possible.

What do I do when I’m there?

For 10 minutes to 1 hour, sit observe and be present
Get familiar with who and what you share your place with. Look around, notice what’s happening with trees & birds. See what most peaks your curiosity and observe patterns.
Notice the level of activity of the living creatures in this area (or lack of) and see if you can figure out the cause.
Close your eyes, what can you feel with your sense touch. What can you hear close and far away?
Tuck away this information in your memory so you can notice differences the next time you visit.
Don’t zone out – approach with intention and awareness
Take your shoes off and let your bare feet touch the ground. (this is actually called grounding/earthing – blog with more on this coming soon)

I believe that balancing out our technological habits with time in nature is essential for each and every one of us, and for our children and future generations. Spending time at a sit spot is an easy way for anyone to incorporate nature into their daily lives with very little effort. Teaching our children this simple practice is a gift we can give them that will benefit them in a very impactful way. My grandmother was a very wise woman and one of the things she would always say is, “everything in moderation.” Technology is fine, but it must be used in moderation and in tandem with time in nature. I hope that you have fun finding your own sit spot and that it will be an exercise that you will enjoy for the rest of your life!

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Mindfulness Meditation – Begin today to change your life

Audra McDonie / Health & Wellness / 1 Comment

“Mindfulness is an intentional connection with the present moment that changes how we relate to ourselves, others and the world. A dedicated mindfulness practice cultivates compassion, inclining us to treat ourselves and one another with greater kindness.”
Insightla.org

I have been struggling with adding mindfulness meditation to my daily routine. I decided to do a little fact finding about its benefits to see if this may inspire me. I knew that doing it was good for you, but I had no idea that it is a viable solution to a lot of physical and mental illnesses. I think you will be as surprised as me to discover, that mindfulness meditation may be the panacea for a lot of the things that ail us in our modern world.

What is Mindfulness Meditation?

It is based on conscious living and being aware of your mind and your body. The intent is to put a stop to unconscious or mechanical activity, and instead be present and aware of what is going on in your inner world, while also being aware of the world around you.

It also requires having a non-judgmental attitude toward your thoughts and emotions. Distancing yourself from your thoughts and letting them drift by without any reaction to them. While observing internal sensations without trying to change whatever is present, even if the thoughts and feelings are uncomfortable.

Our Brains Love Mindfulness

-It improves brain function by increasing the activity in the front left side of the brain. This is the part of the brain that helps us to be more resilient concerning negative or stressful events.

-It also increases activity in the cerebral cortex (front of the brain). This area of the brain regulates emotion so this leads to better attention and self control.

What it has a positive impact on:

Depression, Anxiety, PTSD and Chronic Pain

Mindfulness meditation techniques have been shown to counter depression by decreasing negative ruminative thoughts (which are repetitive self reflections on ones assumed faults or shortcomings). According to the Harvard Gazette, studies have shown that for depression, anxiety, PTSD, and chronic pain, mindfulness meditation is as successful as existing treatments like antidepressants, pain medication and cognitive therapy. All of these have mental and physical pain in common and this type of meditation increases serotonin (hormone that stabilizes mood, sense of well-being and happiness). While also increasing a sense of acceptance for unpleasant sensations and improving emotional resiliency.

Immune System

It boosts antibody production.

Binge Eating

Increases self awareness and the ability to recognize hunger. Increases acceptance for unpleasant sensations and takes away the need to over eat to fill an emotional void.

Cellular Aging

Reduces cell death and age related diseases.

Stress

It lowers the stress response by changing stress pathways in the brain.

How do I begin?

A Simple Mindfulness Meditation Practice

(Start with a 5 minute practice and slowly build to 20 minutes. Or do 2-3 five minute practices throughout the day)

Sit Comfortably
Notice your legs – If on a cushion cross your legs in front of you. If on a chair rest your feet on the floor.
Sit up straight, but don’t stiffen your back. Let your spine curve naturally.
Notice your arms. Keep your upper arms parallel to your body and rest your palms on your legs where they feel comfortable.
Soften your gaze. Drop your chin and let your gaze go downward or close your eyes.
Bring your attention to your breathing. Moving through your nose or mouth, the up and down movement of your stomach or chest.
Notice when your mind wanders from your breath. It will wander… it’s okay, you can’t not think, don’t try. When you notice it wandering, bring your attention back to your breath.
Be kind to yourself and your mind. Don’t wrestle with your thoughts, just observe them without reacting. Sit and pay attention, that’s it. Move your mind back to your breath over and over, without judgement or expectation.
When you’re ready, lift your eyes. If they are closed, open them. Take a moment and notice how your body feels – notice your thoughts and emotions.

That’s all there is to it! It’s so incredibly simple, but adding mindfulness meditation to your life is probably one of the best things that you can do for yourself. I am going to practice it every day and I hope that you are inspired to try it too! Thanks so much for being on this journey of self discovery with me and have an amazing day!

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Walking makes us healthier in Body and spirit

Audra McDonie / Health & Wellness / Leave a Comment

“All truly great thoughts are conceived by walking.”
Friedrich Nietzsche

We all know that walking is good for our bodies, but did you know that walking can also be a mindful meditation? I delved a little deeper into the actual health benefits of walking and I also researched how to do a walking meditation. Here is what I found:

How Walking Can Change Your Life

Health Benefits:

Extend your life
Improve mood
Boost energy
Lower blood sugar
Strengthen heart
Burn calories
Boost immunity

According to NYTimes.com, “brisk walking is good for the aging brain. Older people with mild cognitive impairment showed improvements in brain flow and memory after a year long walking aerobic program.”

With age, people have a decline in the flow of blood to their brains. Walking increases blood flow even when you are not moving. Regular brisk walking increases the healthy flow of blood to our brains.

It is better to walk at a fast pace. It puts you into the moderate intensity zone, which has a lot more health benefits than walking slower. You should walk briskly for 30 minutes per day five or more days per week. A pedometer or a Fitbit type watch that tracks your steps has been shown to motivate people to walk more steps. 10,000 steps 4-5 days per week is a good goal!

Walking as a Mindful Meditation:

In addition to the physical benefits of walking, it also has mental and spiritual benefits as well:

Helps you find peace
Gain a different perspective
Makes you worry less

There are actually apps that have guided meditations for walking. They are great for reducing stress and increasing positivity. My Life, Headspace, Calm and Ten Percent Happier are just a few of the apps that offer guided walking meditations.

Walking meditations have their origins in Buddhism. They allow for a different awareness of your surroundings, body and thoughts. Where walking for our physical bodies requires a brisk walk, mindful walking is a slower more methodical walk.

More Benefits:

Inspires creativity
Enhances balance
Improves sleep quality
Improves well being
Alleviates depression
Improves blood sugar levels
Reduces anxiety

What does mindfulness mean exactly? To be aware of what is going on inside us and around us. Awareness of our body, emotions and thoughts in the present moment.

When doing a walking meditation you move without a goal and are aware of each step and breath. It can be practiced anywhere, in nature or on a crowded city street.

According to Gaiam.com, “clarity comes from mindfulness. We can always return to our true home, the present moment. When we practice mindfulness, we become a peaceful refuge for ourselves and others.”

“Walking on this planet is a joy. Mindful walking allows us to be aware of the pleasure of walking. We can keep our steps slow, relaxed and calm. There is no rush, no place to get to, no hurry. Mindful walking can release our sorrows and our worries and bring peace into our mind and body.”
Gaiam.com

Mindfulness takes us away from our everyday problems. It helps us to not worry about the present, regret the past, or worry about the future. It puts us right smack dab in the present moment, which is where we can see all the beautiful things right in front of us. The present moment is where we will find peace.

I have really been working on mindfulness and staying in the present moment. I realized recently, that I was always rushing through what I was doing to get it done, so I could get on to the next thing. I often felt scattered and not at peace. Since this realization, I have been trying to concentrate on what I am doing in the present moment and not think about what is going to come next. I have found that doing this gives me more peace and I am happier overall. I am going to add walking meditation to my mindfulness practice. I hope that this blog has given you some helpful information for your mental and physical health journey!

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