Great Source for Relaxtion

There is nowhere to go and nothing to do,
all significant answers are within us, not in the external world.
Gordon Rosenberg


Last week I found a great and very useful source for the reduction of stress and tension. Gordon Rosenberg is an experienced and well-known healing arts practitioner, writer and self-awareness guide. Over the years he has developed very useful techniques for relaxing the body and the mind. He taught them to a variety of students. You can download his useful ebooks, audios and videos for free at his website
http://www.authorsden.com/source

Enjoy your path to relaxation and happiness


Silvia

Wellness is a Mindset (Part III)

Last time we were talking about the right attitude when starting a workout program. I promised you I will give you some tips on how to start with the workout program. Depending on where you are living you can either start by taking a walk in nature or go to the gym and start walking on the treadmill. Most people are puzzled to what is actually the right amount of walking. The answer to this question differs from person to person. Depending on how fit you are and what you weight is in relation to your height, you may start walking for ten minutes. Remember you should enjoy the workout and you should never be out of breath. You should still be able to talk during this walk. If you have trouble talking, slow your pace down. In the beginning untrained muscles and bones start hurting very easily. So take it easy. The result will come in the long run. Of course in the first weeks you may feel somewhat better in your overall health. Your body metabolism is only changing slowly, so go and progress with the pace of your own body. Why walking, there are other ways too? Walking is still the best way to improve your blood circulation. Improving fitness means first and foremost improving blood circulation. Next time I will give you some advice on how to increase your workout program slowly and steadily. Remember: BE PATIENT WITH YOURSELF! If you have any questions, you can contact me at newwellness@internet-mail.org.

Wellness is a Mindset (Part II)

When it comes to the working out program, the first thing you have to do is getting the right attitude. Working out should be a habit and takes a lot of patience mainly from yourself to make it an integral part of your life. If you haven't been working out on a regular basis, then it sometimes takes months to make it part of your life. People are always busy during the day and usually they have to give up something in order to have the amount of workout they want. To do that, they have first to decide what they want to give up and then actually give it up and this takes time. Some people are not aware of the process, they have to go through in order to decide or are not aware of the decision they made and it comes to mind later, what actually happened. There are some principles when it comes to working out. According to the rules everyone should exercise at least two or three times a day, but then of course reality kicks in. Therefore exercising even once a week is better then nothing. And when you weren't able to have a workout during a week or two or even more, don't get frustrated and give up. Start again. If you have already improved you don't have to start from the bottom, start at a point, which is comfortable to you. Perseverance is the key to success. In the next part I will give you some advice of how to develop a workout program. If you have any questions, you can contact me at newwellness@internet-mail.org.

Wellness is a Mindset (Part I)

Most people think of Wellness in a certain way. They believe, if they start a diet and a workout program, they achieve wellness. And once wellness is achieved they can loosen the ties and start living again in their usual habits. But nothing is further from the truth. Striving for wellness means an everyday awareness of what is contributing to wellness and what is not. For example "making a diet" in order to loose weight is in most cases something you do during a certain period of time and then you go back to somewhat normal eating habits. But this concept is doomed to fail. Instead of a diet start eating normally, start eating healthy, which means pay attention to what and how much you are eating during the day. Do you have enough fruits and vegetables in your daily menu, or for that matter do you eat enough protein throughout the day and which kind of carbohydrates are you eating preferably over the days. The direct ones like sugar which can be found in white wheat flour and all kinds of sweets like chocolate, candy and so forth are the ones, which are most likely to cause an increase in body fat. The indirect carbohydrates like in whole wheat flour or whole rye flour are the ones which are more satisfying throughout the day, they are good for your digestive system and are less likely to increase body fat. With eating normal healthy food you never should feel hungry and of course find the food you like to eat most. You will loose weight very gradually, which is the best way to do it. In the next part I will give you some information about good working out habits. Until then don't make a diet, eat normal healthy meals. If you have any questions about a healthy diet, you can contact me at newwellness@internet-mail.org.

Balanced Nutrition as Means to Reduce Your Stress Level

During a normal working day most of us pay attention, that we take breaks and eat and drink in time. We also pay attention to what we are eating and how much we are eating. In short we are able to integrate our needs for well being in our everyday life. But the majority of days are stressful with an overload of daily tasks and we stop thinking about breaks or what and how much we are eating and drinking. Actually this is even worsening the level of stress for the body. In stressful times the metabolism of the body is altered and a balanced nutrition is even more important. So in periods like this, it is important to stop putting the nutrition on autopilot, thinking we don’t have any time for this and start taking a decent break to have the proper meal with fruits, vegetables and proteins and enough to drink. This is reducing the stress level on a physical level and consequently on a mental level too. This gives us a proper perspective to the stressful events, so that we adapt to the stressful situations and circumstances better.
Until next time Silvia

A very easy sleep aid

During the last weeks I experienced difficulties falling and staying asleep. Consequently I was tired and exhausted during the day. At first I tried to ignore the problem thinking next night I will sleep better. But I kept falling asleep very late and woke up early. Slowly I started to recognize that I have problems getting enough sleep. At the same time I was very nervous during the day and got anxious, when things didn’t turned out the way I wanted them to be. Then I started to address the problem more actively. I watched myself times during the day, when I was very tired and I could sleep right away and during the times when I could not fall asleep. It took me some efforts to understand, that my mind was busy with all kinds of things and that I never really experienced the necessary inner peace to fall asleep. So before going to sleep I was trying to quiet my mind by a short meditation, saying myself I relax now, but I didn’t succeed. Then I tried it another way, I said to myself I quiet every thing around me, At the same time I put everything, which was connected to my work in another room saying to myself there is nothing to do, so I could develop a distance. After two days I was already was sleeping better. This reminds me, that sometimes we have to remember the very simple facts about sleep. A. At the end of the day we should try to reduce our activity level and even if we don’t feel like it, spend some time for ourselves – sometimes even 15 minutes are enough – and do things we enjoy even during very stressful times, so during the night the body and mind get the rest they deserve. Until next time Silvia

Another self motivation tip: What you can do, when you don't know, how you are feeling?

There are days, in which I sometimes feel depressed although I don’t know exactly why. I might even think I am supposed to be happy now, it worked out so well for me and still I am feeling down. I think at times all of us feel like this. And here is, what I am doing. I take out a sheet of paper and my finger or water colors and then I paint whatever comes into my mind. You don’t have to paint something concrete like a house or garden. Almost without thinking, use your finger, brush or a sponge and let it take you through the painting, there are no limits. Take a color you like and put it on the paper like you are pouring water over flowers. Sometimes the wet colors are flowing into each other, creating a unique color chart, you will have difficulties to produce willingly. This painting is a short break from reality. You will be surprised how you enjoy doing this painting and looking at it at a later stage. You will later remember how you felt doing this painting and how this nagging “I don’t know how I feel” becomes a more definite shape. If you want you can use fixation spray to make the picture shiny. Then as token to your self-appreciation frame the picture and put it in a place, where you like it and most important look at it, as if you are looking at a picture in an art gallery. In the picture above I used an old sponge and water colors. It has very soft borders and I did it, when I felt stuck with some of my projects I wanted to carry out. So release your inner child and paint and see what happens ……… until next time Silvia