3 daily practices to change your life

“Your life is the expression of the limit of your thoughts.” - Prem Sadasivananda

My dear friend, Prem Sadasivananda, wrote this amazing book Empower Your Life: A Guide To Your Highest Purpose.  I’m studying the book with Prem, examining my own thoughts, and how they’ve impacted my life.  Many of us are living in our own heads and believing thoughts that either paralyze us with fear, or subdue us into a life of mediocrity and complacency.  

There is a statistic that I’ve read several times that highlights the issue.  Experts estimate that the average person has anywhere between 50,000 - 80,000 thoughts per day, or 2,100 - 3,300 thoughts per hour. You know what we’re thinking about?  According to research, the thoughts are repeat thoughts that play like a record over and over again, and as much as 80% of them are negative thoughts. 

We now have the attention span of 8 seconds, basically the same as a goldfish. Negative thoughts, beliefs, and even words that we speak release stress hormones in the body that can manifest physical symptoms and weaken the immune system.  The other challenge with focusing on negative thoughts for most of our waking and sleeping hours is that these negative thoughts that we tell ourselves then lay a foundation for our actions, tendencies, and habits.  

The great news is that we can do something about our thoughts.  We’ve all heard of the placebo effect, which was discovered over 50 years ago.  In trials, patients given sugar pills, saline injections, and sometimes fake surgeries have been shown to improve up to 80% of the time.  

Did you know that there have been more recent scientific studies that have proven that our intentions and words can positively or negative impact living things?  Dr. Masuro Emoto conducted experiments showing the impact of energy on water and rice.  He believes that “human consciousness” can impact the molecular structure of water.  In his experiments he showed how positive words spoken over water could either create beautiful crystallizations or turn the water murky.  He also experimented with taking polluted water and cleaning it through positive affirmations or prayer.  In another experiment on rice, he had three identical containers of rice and water.  For the first container, positive words of affirmation and praise were spoken. For the second container, negative, hurtful words were spoken.  The third container of rice was ignored.  The rice in the first group sprouted and had a pleasant smell. The rice in the second group turned black.  And, the rice in the third group started to rot. 

Other similar studies have been done using plants and apples. The results have been similar.  Our intentions, thoughts and words do matter.  Three things that you can add to your daily routine that will positively impact your overall well-being are meditation, gratitude, and affirmations or mantras.  

Meditation:  

Meditating daily has made a positive impact on my life. As someone who also teaches meditation, I often hear from my clients that they can’t meditate.  They say that they can’t quiet their mind or sit still.  My advice, in the most loving voice, is always the same.  “Don’t wait for your mind to be ready to meditate.  Sit your body down, close your eyes, breathe, and continue doing so for 10 minutes.” Over time, our bodies and mind settle in faster, and we come to enjoy our moments of quiet and solitude.

Benefits of meditating:

• Your brain releases serotonin, dopamine and endorphins – leading to a good mood

• Your blood pressures drops

• Pain decreases – a recent study showed a 40% reduction in pain

• Inflammation and swelling decreases

• Digestion improves - rebooting the parasympathetic nervous system

• American Heart Association issued a statement saying that seated meditation “may help reduce the risk of heart disease by lowering blood pressure and stress”

Gratitude:

Giving thanks, being grateful, and saying thank you for the wonderful things in your life today, is one of the fastest way to improve your energy and lift your mood.  There are many ways to establish a gratitude practice.  Some clients like to keep a gratitude journal. Others incorporate giving thanks in the morning, and then as part of their evening reflection before they go to sleep.  The key is to be consistent, and to go deep.  Remember, no one is reading your gratitude list, so write without judgement.  Strive to add new items to your list daily and notice how your perspective changes on what really brings you true joy, peace and happiness. 

Benefits of giving thanks: 

• Feeling happier

• Becoming a nicer person

• Increased energy levels

• More resiliency and improved health

• Improved relationships

• New life perspective

Affirmations and Mantras:

While expressing gratitude makes us feel good, and is relatively easy to do, writing positive affirmations about ourselves is sometimes very difficult.  In one of my first sessions with coaching clients, I ask them to do a one minute exercise in which they write as many positive things as possible about themselves in 1 minute.  The average number written has been 3-5 on the first attempt.  However, with practice, the same clients generate lists in the double digits.

A mantra is a seed/word for energizing an intention, and over time it bears the fruit of your intention. Mantras have been around for over 3,000 years, and used in many spiritual practices.  Many of the ancient Sanskrit mantras were used for healing, abundance, protection, and good fortune.   Mantras help us focus on those things that inspire and create joy.   Incorporating ancient mantras can help grow your practice. Repeated negative thoughts or spoken words create beliefs and behaviors that don’t serve us well. However, choosing to speak positive affirmations or mantras can calm our nervous and respiratory systems, and change our energy. 

Benefits of doing daily affirmations or mantras:

• Stimulates the right and left side of the brain to help move from beta state (super focused) to the theta state (relaxed)

• Reduces stress

• Increases energy levels

• Improves overall well-being

• Enhances capabilities, strengths, talents by focusing on positively expressing your abilities

• Positively affect actions, behaviors and attitudes

• Promotes feelings of gratitude

Challenge:

Making positive changes doesn’t have to be overwhelming if you start with small steps daily.  Incorporating meditation, gratitude and affirmations or mantras into your daily routine is a great first step towards improving your holistic health.

• Find a place to meditate daily and start doing so for 10 minutes per day

• Start a daily gratitude practice by writing down as many things you are grateful for in 1 minute

• Start a daily affirmation practice by writing down as many positive affirmations in 1 minute

Join me on a 30 days gratitude invitation to share gratitude on Instagram.  Follow me at consciousendeavor_ on Instagram.

Hope, Renewal and Growth

I love Spring - it’s a season of hope, renewal and growth. The snow has thawed and melted, the grass is green, the flowers are budding, and the animals and humans are outside again. The potential for change in our environment and ourselves is exhilarating.  Yet, if we don’t pay attention, the changes seem to happen overnight, and we can miss them.  

Last year, in my need to bring more balance back to my life, and perform a bit of self-care, I’d started practicing yoga and meditation daily.  I have been practicing yoga for over 20 years, but inconsistently, and focusing more on it as exercise rather than medicine for my life.  Yoga is a practice in self-reflection. Meeting ourselves on the mat means learning to breathe through all of the thoughts, emotions and memories that arise when we move through our poses. The urge to run away can be very strong, but the only way to get to the other side is to completely surrender and breathe.

The Yamas and Niyamas are two limbs of yoga on the path towards self-reflection, and a guide for our life’s journey.  While studying the history and philosophy of yoga in my teacher training, I started to notice areas of my life where I was not practicing love, where I was grasping, where I wasn’t content, or where I was overly rigid.  I recognized when I was ruled by the ego and not the Spirit.

Running so fast, and for so long, allowed me (required me) to keep my mind, body and spirit separate. I had somehow disassociated from the core of who I was as a whole.  Yoga and meditation became the mirror that reflected my life back to me.  And, it wasn’t the soft lighting mirror - it was the other one that you’re scared to look at because its bright light magnifies every line and every blemish. Once you look, you can’t un-see what you saw. It was time to slow down and make some changes in my life.

My yoga instructors have taught me that the pose itself is not the goal; it’s the movement between the poses that matter more.  Injuries happen often moving from pose to pose when we’re not paying attention, rushing or pushing through despite pain.  Focusing on the breath, on proper alignment, being present in the movement and releasing the ego are critical in yoga.  I’ve come to realize how important these things are in life, too.

I know slowing down is not easy.  It forces us to deal with things that are unresolved. By making small adjustments, we can de-program ourselves from old patterns, thoughts and attitudes.  The changes won’t happen overnight, but they will come. 

Here are a few small changes you can implement:

1. Starting a daily meditation, affirmation and gratitude practice allows you to quiet the mind, practice being kinder to yourself, and recognize your blessings.

2. Schedule time on your calendar for alone time to take a walk, read, take a bath, enjoy a glass of wine, journal - whatever your version of a guiltless pleasure is.

3. Begin to de-clutter your home, closets, and drawers, and make room for new beginnings and changes.

4. Simplify your life to create room for things that bring you true joy.

5. Focus less on the destination and more on the journey. 

Revel in stillness and your breath.  Instead of racing from one destination to the next,  choose to live more fully in the space between the moments.

I am not “cured” of my controlling and high-intensity tendencies, but I am more self-aware and have the desire to change. Instead of beating myself up with unkind words or thoughts about my short-comings, I am practicing self-love and care. By finally slowing down, I feel peace, love and joy. And, you can, too.

Namaste

 “When we strive to become better than we are, everything around us becomes better, too.”

― Paulo Coelho, The Alchemist