by Rachael Kable, January 4 2016

What's the point of an affirmation? A few years ago, I wasn't sure of the purpose and didn’t think affirmations could really change anything. After all, they’re just words, right?

Words, yes. But the meanings behind them are much more powerful than I realized. Our thoughts do shape our reality, and now I choose to create a more vibrant, positive, and loving one.

We can move into 2016 in fear of the unknown or nursing disappointment from times of the year that didn't live up to our expectations. Or we can choose to kick off the new year believing in ourselves and our dreams and appreciating the goodness in our lives.

Spend a few minutes on each affirmation below, imagining that the words and their meanings are raining down on you like a rain shower.

You might also want to write down your favorite affirmations and stick them on your mirror or your fridge, to let their positive effects build on each other over time.

1. I am moving closer to my dreams.
Every day takes us further along our paths toward our goals, dreams, and aspirations.

2. I love myself and the people around me.
It feels good to feel and share love. The more we acknowledge the love in our lives, the more we realize it's there.

3. The world needs my uniqueness.
There is no one in the world exactly like you! Own your uniqueness and know that everything about you is what makes you special.

4. I wake up each morning with intention and purpose.
By knowing our “whys” we connect to motivation, drive, and determination.

5. I am ready to create amazing memories.
I'm here and I'm excited to have new experiences this year, which will absolutely be worth remembering!

6. I am powerful in so many ways.
Honor your gifts, your talents, your efforts, your achievements. Your best efforts are powerful.

7. I create time for my hobbies and activities I enjoy.
Deliberately make time for the things that light you up and help you feel fulfilled.

8. Every day, I learn and continue to grow into the best version of myself.
We experience so much in just one day! When you are open to learning new things, you can choose to grow into the best version of yourself.

9. I am supported, safe, and free.
Bring your attention to the people who support you, the safety you have with a roof over your head and the freedom of being able to make so many decisions for yourself.

10. I am grateful for everything in my life.
We can choose to feel bitter for what we do not have or we can choose to appreciate what we do have. Even the tough times are learning experiences and allow us to be challenged and rise up.

11. I accept, love, and appreciate myself, exactly as I am.
We swooned when Mark Darcy told Bridget Jones he liked her, just the way she was. It's something we would love to hear, so why not say it to ourselves? After all, we do deserve to be accepted, loved, and appreciated, just as we are.

12. I listen to my needs and prioritize self-care.
To be the best version of yourself, you need to take the time to “fill your own cup.” Stop and ask yourself what you truly need, then do it!

13. I radiate love with smiles.
Lavish your smile on the people around you and feel the love.

14. I am open to abundance, joy, and pleasure.
When we are open to positive experiences, we are more likely to recognize them when they appear in our lives.

15. I'm excited for what's to come.
We can fear the future and the unknown or we can expect that the best will happen. The only thing that will be different is the way you get to feel right now.

16. Today is meaningful, important, and special.
Let's move into 2016 with purpose, knowing that every day is truly special. It's a leap year, so we have 366 days to choose who we want to be and what we want to do! Let's make them worth it.

The most fortunate are those who have a wonderful capacity to appreciate again and again, freshly and naively, the basic goods of life, with awe, pleasure, wonder and even ecstasy."

Abraham Maslow

We can choose to calmly breathe through the storms - whether the storms are within our own being, our relationships, our environment or in our world.

That is the practice. In those times we get to choose love over fear & calm over chaos. That is the practice. That is life. What will you choose? Practice on.

Exerts taken from www.manduka.com

by Dr Roger Landry, 8 November 2015

When I was in medical school in the 1960s, the prevailing belief was that once we reached physical maturity, our brains ceased to make new brain tissue. Therefore, all of the conditions associated with aging gradually depleted the neurons in our brains, causing them to atrophy until we eventually succumbed to dementia … Depressing, right?

Fortunately, we were wrong. We’ve since learned that our brains are not the static organs we once thought they were. They are actually dynamic and have the incredible potential for growing, rewiring, and healing.

Neurogenesis, or the ability to make new neurons, and neuroplasticity, the ability of the brain to reorganize and build new neural pathways, continue well into old age, which means that we are, in fact, "architects" of our own brains.

With that in mind, and in honor of November's National Alzheimer's Disease Awareness Month, I'd like to share the two most important things we can all do to prevent brain decay:

1. Keep learning new skills (they're a virtual fountain of youth).

Think of the brain as 100,000 miles of interconnected roads, or neural pathways. Every time we learn something new, recall a fact, or recognize someone, messages travel like cars along these pathways at nearly 300 miles per hour to get us to our destination (i.e., enable us to perform a task).

For example, say you want to learn something new, like the list of presidents or how to play a song on the guitar. Think of that skill as a destination, like Boston. Once you’ve learned that skill, you’ve built a neural pathway to the city. Keep doing it, and you’ve soon created a better, faster freeway to get there.

But stop using that road, and eventually potholes develop and you won’t be able to get there as fast or at all.

Atrophy of the brain used to be viewed as a side effect of aging. Now, we know this may simply be a lack of use.

In other words: Use it or lose it! When we use the skills and knowledge we have, the many connections in the brain remain in the best shape they can be. Don’t use them, and they become more difficult to use through a process known as synaptic pruning, in which the brain atrophies in areas where these functions are rarely used.

So what do I recommend? Continue doing those Sudoku puzzles, playing the guitar, speaking a second language, and cooking new recipes. Neuroplasticity and effective neurogenesis can only occur when the brain is stimulated by environment or behavior.

And the added benefit of learning something new? When we are fully focused on a task, we become mindful and less stressed. Which leads me to my second point:

2. Use mindfulness to manage stress and protect your brain.

Stress, quite literally, rots us from within. The chronic stress that is accepted as part of our modern world is destructive to our cognitive function and raises our risk of dementia.

Within the hippocampus, the memory area of our brains, new cells appear. However, not all survive because stress and depression decrease neurogenesis. The hippocampus, in fact, is one of the first areas affected by Alzheimer’s disease, bringing into question just how large a role depression and stress are in the development of the disease.

Sadly, we as humans are the only mammals (as far as we know) capable of self-inducing the stress-producing “fight-or-flight” mechanism with our thoughts.

In other words, we can get ourselves worked up over a missed deadline and trigger the same bodily responses as though we were suddenly trapped in a cage with an angry lion. And we can maintain that level of stress for days … weeks … months … even years after the threat is gone.

How can we combat this? Rather than let your thoughts become the driver of your emotions, observe your mind as it begins to get wound up with worry and negativity.

Simply practicing mindfulness and observing your thoughts puts you back in control so that your emotions don't trigger the stress response. Don’t judge your mind; just notice. Wow, look how my mind is getting itself all out of joint over this thing. This reminds you that you are not your mind — and that you can control what you think. This will result in lowering your stress.

The bottom line: By keeping your mind engaged and managing the self-induced stress response, you can help your brain continue to function at high levels for a lifetime.

Interesting stuff ... no harm in adding it to your daily routine, at the very least your body will love the nice deep breaths.

Plant your feet firmly into the floor, about hip distance apart (comfortable for you to squat), maintain natural spinal alignment, cross the left arm over the chest and take hold of the right earlobe, squeezing it between your thumb & forefinger, then right arm crossed over taking hold of the left ear lobe.  Take a deep inhalation going down into a squat and then exhale as you stand.  Repeat for 1-3 minutes.

The exercise needs to be done at least 5 days a week to be beneficial.

by Shannon Kaiser

When I was plagued by choronic anxiety, I woke up every day with a weight on my chest. I had trouble breathing, broke into cold sweats constantly, and would burst into tears with no warning. To make it through the day was truly a challenge.
Many people suffer from Generalized Anxiety Disorder, and, fortunately, the problem is slowly being destigmatized. Being open about our struggles is the best way to start healing them. If you have a loved one who’s dealing with anxiety, your support and acceptance can make a huge difference in their recovery.

That said, it can be easy to derail someone’s progress or alienate a friend if you aren’t aware of and sensitive to their struggles. With that in mind, here are seven common statements you might think are helpful, but really aren’t — plus what to say instead.

1. Don’t say: “You have a lot to be grateful for.”
Anxiety is attack on self — fear manifested into projected outcomes. Most people with anxiety have spent an enormous amount of time focusing on gratitude. When you say “you should be grateful,”the anxious person hears, “I am not doing enough to be happier. I’m not grateful for enough in my life.”

People who suffer from anxiety are already dealing with guilt and shame. This statement implies that you think they aren’t doing enough. If there’s one thing you can count on, it’s that anyone suffering from chronic anxiety is trying with every fiber of their body to be happier.

Instead, try: “I appreciate you.”
When I was in the clutches of anxiety, my mother told me, “We are so happy you live close by, and we appreciate you.” Hearing those words reminded me that I was enough as I was, and that I was valued. Appreciation is stronger than gratitude, and everyone needs to know they are appreciated.

2. Don’t say, “You should meditate.”
This goes on the list of things that every anxiety sufferer has tried, and probably does regularly. Just because something works for you, don’t assume it will be a magic bullet for someone else.

Instead, ask: “What brings you peace?”
Meditation is one path to peace. It's not one-size-fits-all, and the goal is to find peace, however you can. Telling an anxious person what they should do is never going to make as much of a difference as much as helping them

3. Don’t say, “Everything will be okay.”
This is not helpful to someone who is suffering from anxiety, because anxiety projects illusions.

Instead, try: “I am here for you. I will support you.”
Anxiety is an incredibly isolating experience, so reaching out to say, “I am here to help you and be a friend” makes a world of difference for sufferers.

4. Don’t say, “Just be happy.”
This implies that the disease this person is dealing with is actually just a matter of willpower and personal focus. That’s disheartening and condescending.

Instead ask, “What can I do to help you feel happier?”
This gives the power back to the person feeling stuck, and communicates to them that you’re on their team. It’s incredibly reassuring to feel that someone is there for you, helping you move forward.

5. Don’t say, “It’s all in your head.”
Yes, it’s a mental issue, but this statement suggests that you just need to handle your irrational thoughts. It totally trivializes feelings that are crippling.

Instead, try: “Let’s go have some fun.”
The less you get stuck in your head, the easier it will be to feel more joy in the moment. Walk in a park, visit a bookstore together, or take a yoga class. Engaging in activities together helps keep your mind present, pushing anxiety out of the prime spot.

6. Don’t say, “What do you have to be anxious about?”
This is an incredibly common thing for anxious people to hear, but it’s also terribly condescending. It suggests that you think the person doesn’t deserve to feel anxious based on the limited information we have about their life.

Instead, try: “How can I help you feel less stressed?”
You have to assume you don’t know what’s really going on with someone. We almost never know the deepest struggles people are facing. Rather than operate based on the surface knowledge you have, offer to lend a hand. Show you’re there and willing to lighten their burden.

7. Don’t say, “There are people with much bigger problems.”
Anxious people generally know this, and already feel guilty about the anxiety they are suffering for that very reason. Being reminded of it actually makes them feel worse.

Instead, try: “I’m really sorry to hear that. Do you want to talk?”
Are you sensing a theme? What anxious people don’t need is prescriptive advice that most of us aren’t actually qualified to give. The most helpful thing anyone can do is be encouraging, offer support, and withhold judgment.

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older — that’s 18% of the population.

If you or someone you know is suffering from chronic anxiety seek professional help and support from loved ones.

If you want to go deeper on this topic and heal anxious tendencies, check out my book Adventures for Your Soul.

The following exerts are taken from Dr Libby Weaver's new book "Exhausted to Energised" - a fascinating read.

"The nervous system makes countless decisions about so many things each day. And night. Fundamentally, we are hardwired for survival. However, in this day and age, the messages from our environment can easily signal to our nervous system that our life is in danger when it isn't. And that can have significant consequences for our energy.

The autonomic nervous system

The ANS "runs" our body behind the scenes and its not under our conscious control.

There are three parts to the ANS. They are the sympathetic nervous system (SNS), the parasympathetic nervous system (PNS), and the enteric nervous system (ENS).

In general, the SNS and the PNS have opposite functions. When we are under stress, the SNS raises out heart rate, increases our respiratory rate, releases stress hormones, and shunts blood away from the digestive tract to the muscles so that we can run away from or fight whatever is threatening us.

If organ systems in the body are unhealthy and therefore stressed themselves, or if we are mentally or emotionally stressed, that increases the sympathetic load as well.

The SNS by its very nature is catabolic, meaning that it breaks down muscle tissue due to the increased amounts of secreted cortisol (a stress hormone). High-intensity exercise is also sympathetic in nature.

The PNS is able to do its wonderful work overnight, provided we go to bed early enough, because cortisol - a hormone linked to energy, body fat and inflammation, naturally starts to rise around 2am.

The SNS and the PNS are designed  to balance each other out. We are not supposed to be "stuck" in SNS dominance, yet far too many people today do live in SNS dominance, which is damaging their heath and energy.

Adrenalin - one of the hormones behind SNS dominance - is one of the major hormones that drives humans to feel anxious, and decreasing its production is key to shifting this.

What activates the SNS? Caffeine and our perception of pressure and urgency. What activates the PNS? Lengthening the exhalation of breath. And from PNS activation, energy is sustained, even, centred, focused and yet calm. Constant SNS dominance is draining and unsustainable because of the hormones involved.

Reducing the sympathetic load is essential for great energy if the SNS is dominant. Movement is important, but it is best approached from a gentle angle and with a nurturing attitude, rather than at a go-go-go speed. Far more effective exercise for SNS-dominant people is breath-focused and restorative, such as t'ai chi, qi gong, yoga, or any exercise this is done slowly and while being conscious of the breath.

Once the nervous system is better balanced, energy, sleep and mood quality will all improve, and you will most likely find that this concept is game-changing to the way you approach your body, your health and your energy."

"We often forget that we are nature. Nature is not something separate from us. So when we say that we have lost our connection to nature, we’ve lost our connection to ourselves." Andy Goldsworthy