yoga nidra calms stress

3 Ways Yoga Nidra Calms the Insomnia Monster

Is insomnia kicking your butt every night? You mау hаvе сrаwlеd undеr thе covers wіth ѕоmе seemingly unѕоlvаblе lіfе problem оr уоur nеvеr-еndіng tо dо lіѕt fullу оссuруіng уоur prime thоught-ѕрасе. It іѕ реrfесtlу nоrmаl tо lоѕе a fеw hоurѕ оf sleep duе tо уоur buѕу dаіlу асtіvіtіеѕ, but lоng-term ѕlеер dерrіvаtіоn саn lеаd tо іnѕоmnіа, leaving уоu tо lооk аnd feel аwful while zарріng уоur nоrmаl еnеrgу lеvеlѕ аnd health. Thаt’ѕ whу аdеquаtе аnd deep ѕlеер іѕ сrіtісаl tо gооd hеаlth. So what’s the solution? Yоgа Nіdrа is a powerful rеlаxаtіоn and meditation technique dеrіvеd frоm ancient tantra and developed bу Swаmі Sаtуаnаndа оf thе Bіhаr Sсhооl оf Yoga. Thіѕ technique induces deep bоdу-mіnd rеlаxаtіоn wіth the ultimate goal оf іnсrеаѕіng ѕеlf-аwаrеnеѕѕ. History of Yoga Nidra It wasn’t untіl thе 1960’s thе honorable Swаmі Sаtуаnаndа Sаrаѕwаtі brought it tо the mainstream; hе hаd an ерірhаnу іn a bоу’ѕ Vеdіс school in Rіѕhіkеѕh thаt drove him tо thеѕе аnсіеnt texts. But at thаt tіmе, part оf hіѕ duty аѕ a Swami was tо ѕtаnd guаrd оvеr the school. Hе wаѕ tо ѕtау аwаkе аll nіght аnd guаrd thе ѕсhооl whіlе thе аrсhаrуа (guru/teacher) wаѕ away. At 3 аm hе wоuld

3 Ways essential oils beat insomnia

3 Ways Essential Oils for Insomnia Help You Sleep Like a Baby

You know how it starts. You drift off to sleep at a reasonable hour. Two hours later, you open your eyes, wondering how long you’ve been asleep. So you read a book, thinking you’ll eventually get bored and fall asleep. But it only stimulates you more. You drink some warm milk. But now you have to pee. And the lights in the hallway rouse you even more. Oh and there’s your cat in the hallway, Hi Mr. Stinkypants! Now that you’re wide awake, maybe you should just stay up and be productive. Work on a project, check Instagram, lift some weights. But sleep calls to you.  And suddenly you’re finally feeling the right mixture of eyelid heaviness and that familiar loss of consciousness washes over you like a warm, cuddly wave of love, you fall asleep! Two seconds later, your alarm rings. And you want to cry. I’ve been there. I lived there for many moons. It’s achingly annoying to go through life like this. You feel it making your day less productive, your waking hours more draggy, your emotions more snap-dragonish. And you know what? It’s all part of a set-up. The powers that be know you need your 8 hours of sleep, they

Meditation Techniques for Self Care

8 Ways To Treat Yourself With Guided Meditation

 “Guided Meditation”, “Self-care” and “treating yourself” are the buzzwords for today’s busy millennial goddess. Giving yourself care and compassion before whisking it off to others is the new unicorn acai bowl. For your inner toddler. The one who screams internally when something is not perfectly right. The replenishment you get from treating yourself actually helps you to conquer tasks and challenges in your daily life that normally take all your energy just thinking about them. Especially if you have anxiety or depression. Sometimes just getting through a day can make you feel like “my bed is my one true love”. Unfortunately, most of us can’t engage in a love relationship with our bed and still be seen as mentally healthy. That’s where meditation comes in. You must be wondering, what TF does meditation have to do with treating myself? I mean, meditation is great and all but sipping on a luscious caramel latte while luxuriating with a sensuous message by a strong-handed hottie named Chi is really treating myself. Splurging on the extra-large tub of popcorn with candy on the side is treating myself. Spending more than I thought I would on a pair of heels that make my ass

Change Your Life with Meditation

What is Meditation? Change Your Life in 60 Seconds or Less

Meditation: What’s the Real Story?  If you’ve ever felt anxious, fearful, worthless, angry or depressed, I think you’ll agree with me when I say: Going to endless therapy appointments to no avail and trying another medication filled with nasty side-effects really sucks. Wouldn’t you love it if there was a FREE and natural way out of this vicious cycle? Good news, you’ve found it! It’s called meditation and I’ll show you how it can work to change your life. Meditation is a spectrum of ways of being that affect consciousness. It’s being aware of your awareness and turning it inward toward listening, hearing, touching, tasting, smelling, feeling and being aware of the existence of life inside and outside of oneself. The ways to define meditation is an exhaustive list. You might find that when you begin on a path of meditation, your personal definition of meditation will be found in the stillness of your mind.  Your personal definition of meditation is naturally developed during your meditation practice. How does meditation really work? Have you ever noticed that when you are faced with a problem or a difficult situation, that you can come up with the best solution if you have

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yoga nidra calms stress

3 Ways Yoga Nidra Calms the Insomnia Monster

Is insomnia kicking your butt every night? You mау hаvе сrаwlеd undеr thе covers wіth ѕоmе seemingly unѕоlvаblе lіfе problem оr уоur nеvеr-еndіng tо dо lіѕt fullу оссuруіng уоur prime thоught-ѕрасе. It іѕ реrfесtlу nоrmаl tо lоѕе a fеw hоurѕ оf sleep duе tо уоur buѕу dаіlу асtіvіtіеѕ, but lоng-term ѕlеер dерrіvаtіоn саn lеаd tо іnѕоmnіа, leaving уоu tо lооk аnd feel аwful while zарріng уоur nоrmаl еnеrgу lеvеlѕ аnd health. Thаt’ѕ whу аdеquаtе аnd deep ѕlеер іѕ сrіtісаl tо gооd hеаlth. So what’s the solution? Yоgа Nіdrа is a powerful rеlаxаtіоn and meditation technique dеrіvеd frоm ancient tantra and developed bу Swаmі Sаtуаnаndа оf thе Bіhаr Sсhооl оf Yoga. Thіѕ technique induces deep bоdу-mіnd rеlаxаtіоn wіth the ultimate goal оf іnсrеаѕіng ѕеlf-аwаrеnеѕѕ. History of Yoga Nidra It wasn’t untіl thе 1960’s thе honorable Swаmі Sаtуаnаndа Sаrаѕwаtі brought it tо the mainstream; hе hаd an ерірhаnу іn a bоу’ѕ Vеdіс school in Rіѕhіkеѕh thаt drove him tо thеѕе аnсіеnt texts. But at thаt tіmе, part оf hіѕ duty аѕ a Swami was tо ѕtаnd guаrd оvеr the school. Hе wаѕ tо ѕtау аwаkе аll nіght аnd guаrd thе ѕсhооl whіlе thе аrсhаrуа (guru/teacher) wаѕ away. At 3 аm hе wоuld

3 Ways essential oils beat insomnia

3 Ways Essential Oils for Insomnia Help You Sleep Like a Baby

You know how it starts. You drift off to sleep at a reasonable hour. Two hours later, you open your eyes, wondering how long you’ve been asleep. So you read a book, thinking you’ll eventually get bored and fall asleep. But it only stimulates you more. You drink some warm milk. But now you have to pee. And the lights in the hallway rouse you even more. Oh and there’s your cat in the hallway, Hi Mr. Stinkypants! Now that you’re wide awake, maybe you should just stay up and be productive. Work on a project, check Instagram, lift some weights. But sleep calls to you.  And suddenly you’re finally feeling the right mixture of eyelid heaviness and that familiar loss of consciousness washes over you like a warm, cuddly wave of love, you fall asleep! Two seconds later, your alarm rings. And you want to cry. I’ve been there. I lived there for many moons. It’s achingly annoying to go through life like this. You feel it making your day less productive, your waking hours more draggy, your emotions more snap-dragonish. And you know what? It’s all part of a set-up. The powers that be know you need your 8 hours of sleep, they

Meditation Techniques for Self Care

8 Ways To Treat Yourself With Guided Meditation

 “Guided Meditation”, “Self-care” and “treating yourself” are the buzzwords for today’s busy millennial goddess. Giving yourself care and compassion before whisking it off to others is the new unicorn acai bowl. For your inner toddler. The one who screams internally when something is not perfectly right. The replenishment you get from treating yourself actually helps you to conquer tasks and challenges in your daily life that normally take all your energy just thinking about them. Especially if you have anxiety or depression. Sometimes just getting through a day can make you feel like “my bed is my one true love”. Unfortunately, most of us can’t engage in a love relationship with our bed and still be seen as mentally healthy. That’s where meditation comes in. You must be wondering, what TF does meditation have to do with treating myself? I mean, meditation is great and all but sipping on a luscious caramel latte while luxuriating with a sensuous message by a strong-handed hottie named Chi is really treating myself. Splurging on the extra-large tub of popcorn with candy on the side is treating myself. Spending more than I thought I would on a pair of heels that make my ass

Change Your Life with Meditation

What is Meditation? Change Your Life in 60 Seconds or Less

Meditation: What’s the Real Story?  If you’ve ever felt anxious, fearful, worthless, angry or depressed, I think you’ll agree with me when I say: Going to endless therapy appointments to no avail and trying another medication filled with nasty side-effects really sucks. Wouldn’t you love it if there was a FREE and natural way out of this vicious cycle? Good news, you’ve found it! It’s called meditation and I’ll show you how it can work to change your life. Meditation is a spectrum of ways of being that affect consciousness. It’s being aware of your awareness and turning it inward toward listening, hearing, touching, tasting, smelling, feeling and being aware of the existence of life inside and outside of oneself. The ways to define meditation is an exhaustive list. You might find that when you begin on a path of meditation, your personal definition of meditation will be found in the stillness of your mind.  Your personal definition of meditation is naturally developed during your meditation practice. How does meditation really work? Have you ever noticed that when you are faced with a problem or a difficult situation, that you can come up with the best solution if you have

Secret weapon for sweets cravings

#1 Sweets Cravings Secret: Scientifically Conquer Cravings

Sweets cravings secret backed by science It starts with a nudge, a whisper. “Can you taste me in your mouth, dancing seductively, throwing a soiree?” Just. One. Bite. Or a handful. Or two. The thoughts get bigger, more elaborated, more visually enticing. You try to fight it, but more thoughts keep coming.  I deserve a treat. I’ve been working hard all week. (It’s only Tuesday). I deserve a nice, big, decadent slice of chocolatey, rich, gooey cake. And you DO deserve it. After all, one slice of cake never killed anybody. But you never eat just one slice, or chip or piece, do you? If you’re like me, you end up devouring more than you’d share on Instagram. Now here you stand, in front of your pantry downing a whole bag of cookies. (Or a cake, or chips or whatever sweet or savory delight is your kink). Afterward, you’re in a junk food shame spiral. Wondering how you got here. You said next time would be different. You said you wanted to change your life and escape these cravings. *shoving in one last cookie with a sheepish grin and a belly full of regret*. It’s not your fault. Science made you do it. That’s right, humans are wired to crave. Don’t beat yourself up.

20 Inspiring Quotes for Autumn

20 Inspiring Fall Quotes: Get Inspired!

20 Inspiring Fall Quotes Can you feel it? September has begun her descent from hectic, happy summer, to relaxing, chill, buttery crust Fall. And every type of pumpkin spice food item is available from grocery shelves to coffee spots, to signature fall cocktails. Fall is here and it’s time for inspiring fall quotes. Whatever your life’s work is right now, from starting a business, going back to school or living your best party life – it’s time to get down to business. Take a break and watch our new bakeshop meditation Pumpkin Spice Peacefulness, a guided meditation for sleep. Here are some inspiring fall quotes to go along with your meditation and your back-to-fall life. There is a harmony in autumn and a luster in its sky. Percy Bysshe Shelley It was a beautiful bright autumn day, with air like cider and a sky so blue you could drown in it. Diana Gabaldon, Outlander The winds will blow their own freshness into you, and the storms their energy, while cares will drop away from you like the leaves of Autumn. John Muir Every leaf speaks bliss to me, fluttering from the autumn tree. Emily Bronte Now Autumn’s fire burns slowly

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yoga nidra calms stress

3 Ways Yoga Nidra Calms the Insomnia Monster

Is insomnia kicking your butt every night? You mау hаvе сrаwlеd undеr thе covers wіth ѕоmе seemingly unѕоlvаblе lіfе problem оr уоur nеvеr-еndіng tо dо lіѕt fullу оссuруіng уоur prime thоught-ѕрасе. It іѕ реrfесtlу nоrmаl tо lоѕе a fеw hоurѕ оf sleep duе tо уоur buѕу dаіlу асtіvіtіеѕ, but lоng-term ѕlеер dерrіvаtіоn саn lеаd tо іnѕоmnіа, leaving уоu tо lооk аnd feel аwful while zарріng уоur nоrmаl еnеrgу lеvеlѕ аnd health. Thаt’ѕ whу аdеquаtе аnd deep ѕlеер іѕ сrіtісаl tо gооd hеаlth. So what’s the solution? Yоgа Nіdrа is a powerful rеlаxаtіоn and meditation technique dеrіvеd frоm ancient tantra and developed bу Swаmі Sаtуаnаndа оf thе Bіhаr Sсhооl оf Yoga. Thіѕ technique induces deep bоdу-mіnd rеlаxаtіоn wіth the ultimate goal оf іnсrеаѕіng ѕеlf-аwаrеnеѕѕ. History of Yoga Nidra It wasn’t untіl thе 1960’s thе honorable Swаmі Sаtуаnаndа Sаrаѕwаtі brought it tо the mainstream; hе hаd an ерірhаnу іn a bоу’ѕ Vеdіс school in Rіѕhіkеѕh thаt drove him tо thеѕе аnсіеnt texts. But at thаt tіmе, part оf hіѕ duty аѕ a Swami was tо ѕtаnd guаrd оvеr the school. Hе wаѕ tо ѕtау аwаkе аll nіght аnd guаrd thе ѕсhооl whіlе thе аrсhаrуа (guru/teacher) wаѕ away. At 3 аm hе wоuld

3 Ways essential oils beat insomnia

3 Ways Essential Oils for Insomnia Help You Sleep Like a Baby

You know how it starts. You drift off to sleep at a reasonable hour. Two hours later, you open your eyes, wondering how long you’ve been asleep. So you read a book, thinking you’ll eventually get bored and fall asleep. But it only stimulates you more. You drink some warm milk. But now you have to pee. And the lights in the hallway rouse you even more. Oh and there’s your cat in the hallway, Hi Mr. Stinkypants! Now that you’re wide awake, maybe you should just stay up and be productive. Work on a project, check Instagram, lift some weights. But sleep calls to you.  And suddenly you’re finally feeling the right mixture of eyelid heaviness and that familiar loss of consciousness washes over you like a warm, cuddly wave of love, you fall asleep! Two seconds later, your alarm rings. And you want to cry. I’ve been there. I lived there for many moons. It’s achingly annoying to go through life like this. You feel it making your day less productive, your waking hours more draggy, your emotions more snap-dragonish. And you know what? It’s all part of a set-up. The powers that be know you need your 8 hours of sleep, they

Meditation Techniques for Self Care

8 Ways To Treat Yourself With Guided Meditation

 “Guided Meditation”, “Self-care” and “treating yourself” are the buzzwords for today’s busy millennial goddess. Giving yourself care and compassion before whisking it off to others is the new unicorn acai bowl. For your inner toddler. The one who screams internally when something is not perfectly right. The replenishment you get from treating yourself actually helps you to conquer tasks and challenges in your daily life that normally take all your energy just thinking about them. Especially if you have anxiety or depression. Sometimes just getting through a day can make you feel like “my bed is my one true love”. Unfortunately, most of us can’t engage in a love relationship with our bed and still be seen as mentally healthy. That’s where meditation comes in. You must be wondering, what TF does meditation have to do with treating myself? I mean, meditation is great and all but sipping on a luscious caramel latte while luxuriating with a sensuous message by a strong-handed hottie named Chi is really treating myself. Splurging on the extra-large tub of popcorn with candy on the side is treating myself. Spending more than I thought I would on a pair of heels that make my ass

Change Your Life with Meditation

What is Meditation? Change Your Life in 60 Seconds or Less

Meditation: What’s the Real Story?  If you’ve ever felt anxious, fearful, worthless, angry or depressed, I think you’ll agree with me when I say: Going to endless therapy appointments to no avail and trying another medication filled with nasty side-effects really sucks. Wouldn’t you love it if there was a FREE and natural way out of this vicious cycle? Good news, you’ve found it! It’s called meditation and I’ll show you how it can work to change your life. Meditation is a spectrum of ways of being that affect consciousness. It’s being aware of your awareness and turning it inward toward listening, hearing, touching, tasting, smelling, feeling and being aware of the existence of life inside and outside of oneself. The ways to define meditation is an exhaustive list. You might find that when you begin on a path of meditation, your personal definition of meditation will be found in the stillness of your mind.  Your personal definition of meditation is naturally developed during your meditation practice. How does meditation really work? Have you ever noticed that when you are faced with a problem or a difficult situation, that you can come up with the best solution if you have

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Aromatherapy Meditation

#1 Sweets Cravings Secret: Scientifically Conquer Cravings

Secret weapon for sweets cravings

Sweets cravings secret backed by science

It starts with a nudge, a whisper.

“Can you taste me in your mouth, dancing seductively, throwing a soiree?”

Just. One. Bite. Or a handful. Or two. The thoughts get bigger, more elaborated, more visually enticing.

You try to fight it, but more thoughts keep coming.  I deserve a treat. I’ve been working hard all week. (It’s only Tuesday). I deserve a nice, big, decadent slice of chocolatey, rich, gooey cake.

And you DO deserve it. After all, one slice of cake never killed anybody. But you never eat just one slice, or chip or piece, do you? If you’re like me, you end up devouring more than you’d share on Instagram.

Now here you stand, in front of your pantry downing a whole bag of cookies. (Or a cake, or chips or whatever sweet or savory delight is your kink).

Afterward, you’re in a junk food shame spiral. Wondering how you got here. You said next time would be different. You said you wanted to change your life and escape these cravings. *shoving in one last cookie with a sheepish grin and a belly full of regret*.

It’s not your fault. Science made you do it. That’s right, humans are wired to crave. Don’t beat yourself up. But don’t let your humanness stop you from conquering your crave-filled existence.

There is a sweets cravings secret to oppose your existential human tendencies. And it’s all based on a little scientific theory called Elaborated Intrusion Theory of Cravings.

Chocolate is a salad

Chocolatesplaining

Crave Theory: Sweets Cravings Secret

Maybe it’s that bowl of treats at the office that calls your name every hour on the hour.

Maybe as you were going over your game night invite list you got the image of your friend Lexi, who reminds you of the chick who was in that weird Skittles ad. All Skittles ads are weird. But mmmm Skittles.

Maybe it’s that clever commercial that reminds you of needing a certain chocolatey treat to stop that bitchy hunger’tude.

Or maybe you’re completely immune to advertising, you clever sorcerer.

Whatever it is, that thought has taken over your mind. And that first thought is where time begins and ends in Craving Candyland. Don’t fet, I’m about to give you a sweets cravings secret that will stand the test of the sweet tooth of death.

 

E.I.  E.I.  Oh! Elaborated Intrusion

It’s called the Elaborated Intrusion Theory of Desire or E.I. Theory and it isn’t nearly as elaborate as it sounds.

If something captures your attention and makes your craving compete for your attention, then your craving shuts down and ends right there. But if you derive pleasure from those craving-related thoughts and elaborate on them, the craving goes into overdrive.

Go ahead and cue the pupil dilation, flushed skin and sweaty palms because you are smack dab in Junk Food Junkyville.

As if that’s not enough…

As the craving gets even stronger, your imagination creates rich sensory imagery of smells, visuals and mouth feels to simulate the actual experience. Then you get tunnel-vision and feel like you just… can’t go on… without. that. food.

This “elaboration” is done on the visuospatial sketchpad. Like the great, wise Etch a Sketch of Your Mind. It’s where all your visual thoughts go to for cocktails and networking.

This is where you can stop the craving-related drug deals from going down in the back alley. Doing a task that requires the use of your visuospatial sketchpad is like a sting operation for those criminal-minded cravings. But instead of guns and coke it’s more like cognitions and cookie dough.

Stay with me, what follows next is a key part of this sweets cravings secret.

 

“My weaknesses have always been food and men — in that order.” – Dolly Parton 

 

Mindfulness & Cravings

The mindful approach to cravings has become popular as mindfulness methods to assist us in our daily lives. It frees people from the need to control or elaborate thoughts and pay attention to ever-changing experiences.

Accepting craving-related thoughts is better than pushing them far down into the hidden recesses of your mind where early-2000’s boy bands and body glitter live. This could risk unruly craving thoughts popping up when you least expect it like the choreography from “Bye Bye Bye”. NO one wants that.

via GIPHY

And don’t even try to control craving thoughts because it’s like bringing a bagel to a knife fight. The more you think about not thinking about the thing you are thinking about causes you to think about it even more! Got it?

One study found that people ate less chocolate when following a mindfulness strategy of thought acceptance. Seeing thoughts as just thoughts and not as an invitation to bathe in chocolate frosting. That sounds nice, though.

Woman having chocolate facial mask apply by beautician.

I think about the chocolate, therefore I am the chocolate.

But mindfulness is just one small and barely researched way to reach your healthy eating dreams.

 

Body Scan

Body scan is the new black of the mindfulness world. It’s similar to mindfulness in that its focus is on relaxed awareness. But in addition to that, body scan’s focus of attention is directed around the body while maintaining awareness of the breath.

It can be self-directed or led by another person. Here’s a brief one to get you started:

Relax into a comfortable position.

Cleanse your mind by taking a few deep, soothing breaths from your belly. Breathe in and release gently to the count of 7.

Bring your attention to your toes. Wiggle them a little.

Notice what your feet and toes feel like against the fabric of your socks or shoes. If you’re barefoot, feel the air against your feet and notice what it feels like.

Move your attention to your calves and pay attention to any feelings or sensations there.

Focus on each part of your body in the same way. Moving up your body to your:

knees

thighs

hips

cute peach butt

waist

tummy

chest

arms

that little area on the other side of your elbow

shoulders

gorgeous swan-like neck

and

head.

Attend to each area of your body and give it a little compassion. I’ll bet those toes haven’t felt much love in a while. Give appreciation to each part’s contribution to the work you do and are able to do because of it.

Body scan effects are highly consistent with E.I. Theory. The focus on new, emerging sensations and experiences introduce a cognitive load that dissolves your cravings into bite-sized morsels of thought flavor.

Still not convinced?

A study was done where participants used a 10 minute body scan to reduce cravings for snacks. They reported that body scan did indeed reduce their cravings as did guided imagery. This is in relation to people who let their minds wander. Yes, those are the people who are thinking of Lance Bass right now.

The study found that the people who did the guided body scan meditation could “prevent occurrences of food cravings AND reduce the frequency of intrusive thoughts.”

If you’re trying to reduce cravings, body scan guided meditation is the way to go.

Guided body scan meditations are even better because they include relaxation and directed mental activity. They take all of the noisy things trying to compete for attention in your brain and drown them out with one simple voice.

And I just happen to have one for you to try right here! I got you, boo.

This guided body scan has an emphasized aromatherapy theme. So if you like blueberries then this meditation will be like a guided, heavenly dreamland of enticing body scan bliss. If you don’t like blueberries, try the unflavored but still very effective version here.

Never settle

You are in control of what goes into your body. When you want to indulge, go right ahead. One slice of cake is fun, cute and free-spirited. Six slices of cake is doing too much.

When cravings are allowed to grow and flourish into intricate pieces of mental artwork, you’re in danger of the downfall of binging. Body scan and guided meditations can save you from going over that cliff.

Click the link for a body scan experience you won’t forget. And remember to add some flavor to your meditation. Aromatherapy works best in a relaxed state of attention. Pick up a few scents for a heavenly meditation paradise.

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