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Practicing Self-Care

By Veronica Vidal

Sometimes it seems like we spend so much of our energy taking care of life’s endless details that there’s no time left to focus on our health and well-being. If we really want to make self-care a priority, we simply have to develop certain habits–and let go of habits that sabotage us.

The first step in knowing how to take care of yourself is to learn to identify when you start going off track. The body will tell you this information if you listen. But it’s like learning a new language for many of us who have spent years ignoring the messages our bodies are telling us.

Basically, self-care is taking the time to care for yourself in whichever ways work best for you. What are some of the ways you can take care of your self?

Let me remind you of some ways you can use to take care of yourself:

1) Speak kindly–especially to yourself ~ Speak kind, truthful words, and notice how your mindset changes. Most of us spend a lot of time criticizing or judging ourselves, our bodies, our past, and our experience. Even the smallest incident can bring on a wave of negativity. The way we use speech creates energy patterns that infuse the body and send out signals into the environment. If you are constantly lashing out in criticism–even if it is only in your mind–you are germinating a toxic inner environment. Develop awareness of your critical inner voice and cultivate a non-judgmental attitude.

2) Practice Yoga ~ Yoga postures, breathing techniques, relaxation, and meditation practices keep us centered during times of uncertainty. When we are relaxed, our organs function optimally, which boosts our body’s capacity to fight invaders and heal faster. Yoga can truly help during these times. This isn’t just speculation; countless research shows yoga can lessen anxiety and depression symptoms, lower stress hormones, relieve pain, and improve emotional regulation.

3) Prioritize sleep ~This is such an easy and quick way to introduce self-care on a profound level. It’s amazing more of us don’t do this. Notice I didn’t say: get enough sleep. Most of us can function on less-than-optimal sleep, and convince ourselves that we are getting enough shut-eye. But to prioritize sleep, we start looking at all the ways we sabotage our rest cycle through stimulants, computer screens late at night, unresolved emotional issues, taking on too much, and generally not being aware of our natural rhythms. Try a phase of making sleep your #1 priority and see how your attitude shifts. Rest; Rest is key to keep distressed down and immunity up. SLEEP. SLEEP. SLEEP. 7-8 hours a night – if suffering from insomnia practice Yoga Nidra meditation.

4) Gratitude ~ Start a gratitude journal and write 5 things you are GRATEFUL for each and every day.

5) Eat Plenty of Fruits and Vegetables: PLANTS, PLANTS, PLANTS. 8 to 10 servings – combining vegetables, fruits, nuts, whole grains, and legumes is recommended as a minimum.

6) Manage Stressors ~ We pick up habits from the people we spend time with, and without notice, many times, we tend to please others at our expense. To take care of your self learn to say “no.” This benign little word can be very empowering. Get clear on what supports your well-being and what stresses you out. You might want to add “thank you.”. This is key to developing nourishing relationships + setting boundaries with unhealthy ones.

7) Repeat Positive Affirmations  Out Loud or Silently ~ May I be well, May I be happy, May I let go of the past, May I let go of the uncertain future, May I be healthy, May I be protected, May I be at peace.

Continue to stay safe, strong, and serene as we transition to our new normal. Your loving support, referrals, and loyalty fill me with immense gratitude.

Build Your Mental Muscles by Doing Your Mental Push-Ups

BUILDING MENTAL STRENGTH

By Veronica Vidal

Most of us understand how we can develop physical strength but are not really sure over the steps to take to build mental strength. Building mental strength is similar to building physical strength. Everyone has the ability to build mental strength, and just like building physical strength, it requires dedication and hard work. With practice, anyone can develop the ability to regulate negative thoughts, control destructive emotions, and behave productively despite the circumstances. Learning how to flex your mental muscle is key to reaching your greatest potential in life. Whether your goal is to become an elite athlete, or you strive to be a more patient parent, mental strength will help you reach your goals.

1) PRACTICE MINDFULNESS: It’s impossible to stay strong when you’re going over and over again at something that happened yesterday, or forecasting that horrible things are going to happen tomorrow. Mindfulness is about staying present in the moment. With regular practice, you’ll be less distracted by yesterday’s problems and tomorrow’s worries. and you’ll increase your ability to focus and to enjoy the present moment.

2) BE IN CONTROL OF YOUR EMOTIONS: While there’s nothing wrong with being in a bad mood sometimes, staying stuck in a negative rut can be a slippery slope: Sadness can lead to self-pity, anger can turn to bitterness, and mild anxiety can become paralyzing fear. Decide that you’re going to be in control of your emotions so they don’t control you.

3) PRACTICE GRATITUDE: Focus on the good things in your life, not the things you lack. The simple discipline of engaging in gratitude will undoubtedly shift your focus back to the many good things you already have.

4) LET GO OF SELF-LIMITING BELIEFS: It’s pretty hard to be mentally tough when you’re constantly beating yourself up. Self-limiting beliefs are any beliefs that hold you back in some way. When you recognize a self-limiting belief cropping up in your mind, quickly silence it by telling yourself that it’s not true and then back that up with some positive affirmations:

“I’m not smart enough to…” REPLACE BY SAYING: “I am smart enough; I may just need to do some more research first.”

“I’ve tried that before, and it didn’t go well, so I must just be bad at…” REPLACE BY SAYING “Just because I failed at this last time doesn’t mean I’m going to fail this time. My past does not dictate my future.”

When we allow negative self-talk to flood our minds, we’re effectively working against ourselves.

If you want to keep your mind strong, you have to remember one key truth: self-limiting beliefs are thoughts, NOT facts.

5) TOLERATE DISCOMFORT FOR A GREATER PURPOSE: Mentally strong people tolerate discomfort when it serves a greater purpose. Whether they’re exercising when they feel tired, or they’re delivering a speech when they feel terrified, they use their discomfort to become better.

6) STOP ALL- OR – NOTHING THINKING: There is always room for improvement, but be careful not to start thinking you’re a complete failure just because you’re not a complete success in all the ways you hoped to be. You win some, you lose some. That’s life.

I hope you can use these tips to assist you in building mental strength. Paying attention to these steps on a regular basis, eventually, it will become second nature to you.

5 Dimensions of Well-Being

What does well-being look like to you? When you envision someone who is “well” and “healthy” what comes to mind? What factors do you think influence wellness?

  1. Emotional Well-Being: How can you become more effective in these abilities? The ability to accept yourself and successfully cope with the challenges life brings; ability to identify how you’re feeling and why; ability to constructively channel anger, love, fear, hope; ability to focus on positive things in your life; ability to find your meaning and purpose.
  2. Mental/Intellectual Well-Being: How can you stay mentally stimulated? Be creative in learning new concepts; expanding knowledge, skills, trying new hobbies; opening your mind to new ideas and experiences that can benefit your personal and professional life.
  3. Physical Well-Being: What aspects do you need to care for? (i.e. balanced nutrition, proper hydration, regular exercise, breathing techniques, healthy sleeping habits)
  4. Spiritual Well-Being: What helps you stay connected with your inner self? Cultivating inner peace? Practicing gratitude, meditation, contemplation, and prayer. Developing contentment? Being in nature? Growing your faith in your Loving Higher Power?
  5. Social Well-Being: What helps you feel close or connected with others? Having supportive relationships add value to our and other people’s lives. This is one of the strongest predictors of well-being.

At the end of each day, reflect on:

What have I done today that has given me a sense of accomplishment? Pleasure? Closeness with others? How can I find a healthy balance between work and play, between being active and resting? Am I making time for things I enjoy? Look to create balance? What can I do differently tomorrow?

What Is Yoga Nidra?

What is Yoga Nidra?

Before I answer this question, let me ask you something…Did you know that every night right before we fall asleep and every morning just before we are fully awake our brains produce alpha waves? This pattern of brain wave activity resembles that of someone who is very relaxed, yet awake. Alpha is the resting state of the brain. Alpha waves aid overall mental coordination, calmness, alertness, mind/body integration and learning. When your brain’s alpha waves are dominating, you’re in a state of wakeful relaxation, feeling peaceful and at ease.

Neuroscientists recently made a correlation between an increase of alpha brain waves—either through electrical stimulation or meditation—and the ability to minimize depression and anxiety as well as to increase creative thinking.

Furthermore, alpha brain waves generate a state of high receptivity of mind which we can use to our advantage to access our subconscious minds. It is only from the depths of our minds that we can break self-limiting codes that will lead us to the desired transformation of our personality and of our life.

Is there a way to produce your alpha brain waves at will? 

You are able to produce your alpha brain waves anytime you want to through the practice of YOGA NIDRA. 

Yoga Nidra is also known as “Psychic Sleep” because it takes us to the – alpha state of mind, where the body is asleep, and the mind is restfully awake.  

So …What is Yoga Nidra?

  • Yoga Nidra is a very powerful ancient meditation technique that originated in the Tantras. It is the scientific way to eliminate the root cause of all negativities.
  • In Yoga Nidra, you not only enjoy complete physical, mental and emotional relaxation, but you also explore the tremendous powers hidden in the deeper layers of the subconscious and unconscious mind.
  • Yoga Nidra is the most effective method to eliminate, from the core, the source of all stress-related disorders, such as hypertension, depression, insomnia, asthma, digestive disorders, anxiety, panic attacks, etc., that drain your vital energy.
  • Yoga Nidra is the key to entering the latent realms of the mind to access the incommensurable powers of the subconscious and unconscious mind.



Yoga Nidra
is a powerful approach that I learned in India and put together in audio form so you can listen to it from your own phone or any other mobile device.


It will assist you in gaining mental clarity, eliminating anxiety, dealing with depression, conquering insomnia, and managing stress.

 

Yoga Nidra Guided Meditation allows you to use the alpha state of mind to establish a short mental resolution about what you want to manifest in your life. Your personal resolution formulated during the practice of Yoga Nidra is like planting a “powerful seed” in the depths of your subconscious mind. The subconscious mind is a very obedient disciple and immediately executes the orders that you put on it Then, the ordinary conscious mind and intellect will continue the game.

By practicing Yoga Nidra you can fully train your subconscious mind. The subconscious and the unconscious mind are the most powerful forces in the human being. In Yoga Nidra you learn how to access these powerful forces to acquire knowledge, cure diseases, increase creativity and realize your true self.

Listen to Yoga Nidra Guided Meditation on your phone or any mobile device and start your journey to total wellness!  (Versions in English and Spanish)

As always, I wish you optimal health and well-being.

With Love,

Vero Vidal 

Discover the Ultimate Relaxation Experience

In my yoga journey of practicing and studying this ancient discipline, I’ve been extremely fortunate to receive individual and personalized guidance for more than 25 years from a great yoga teacher from India, Swami Brahmavidyananda Saraswati -“Swamiji” 

In the photo to the left, I am with Swamiji, in Bihar, India.

In all the years shared with Swamiji, I have learned countless yoga techniques, breathing exercises, relaxation methods, meditation, and yoga therapies. Of these, one of the most powerful techniques I learned with Swamiji was the practice of YOGA NIDRA.

Yoga Nidra is a powerful strategy to counteract the speed and effects of stress in our bodies and minds.

Also, and as important, it is an infallible tool when it comes to re-programming the subconscious mind, to achieve one”s desired goals and objectives.

Yoga Nidra is proven to reduce stress & increase the sense of  well-being  in as little as a few minutes a day!

Get your copy for ONLY $2.99 click here 

 

        ¿What is Yoga Nidra?

Yoga Nidra is a powerful technique of guided meditation and deep relaxation developed in India.

Yoga Nidra means “Yoga of psychic sleep”. However, its purpose is not to fall asleep. The goal of Yoga Nidra is to achieve deep conscious relaxation.

It is a technique that allows the mind to stay awake in a state between wakefulness and sleep, while the body sleeps. In other words, it is a dream state with full lucidity, where the person lies on the borderline between being asleep and awake.

In Yoga Nidra, the mind must be fully engaged in following instructions, which are quick and require acute attention.

Yoga Nidra is a method to withdraw the senses inward and to reduce awareness of the external world. As a result, one achieves a deep state of relaxation to release psychosomatic tensions and to free the mind from the material that upsets it.

1 hour of Yoga Nidra equals to 4 hours of sleep at night.

If you practice just before bedtime, the whole body and mind will relax, your sleep will be deeper and restorative, and you will benefit even with fewer hours of sleep.

 How is Yoga Nidra practiced?

The session of Yoga Nidra should be guided by a teacher or by an audio recording. (click here for your copy)

Unlike other meditation practices, Yoga Nidra should be performed in Savasana (lying comfortably on your back with your eyes closed.)

The position should be symmetrical to receive the benefits of relaxation on both sides of the body simultaneously.

During the whole session of Yoga Nidra, you must remain in the same position, so it is very important that you find the greatest comfort. (You can use blankets and pillows to achieve your ideal position of relaxation.)

Eyes should be closed during the entire session.

Focus on the present moment. Leave aside what you have done so far or what you have left to do. Commit yourself to being here and now.

It is important to stay alert to avoid falling asleep. Especially at the beginning, it is normal to fall asleep, but do not make it a habit. Try to finish the session and then fall asleep. Otherwise, you may miss the countless benefits that Yoga Nidra offers.

How do you “program the mind” with Yoga Nidra?   

The mind has three dimensions: conscious, subconscious and unconscious.

Yoga Nidra is a revolutionary way to cut out the resistance and mental chatter you experience when you sit down for meditation.

The state reached during the practice of Yoga Nidra reaches the depths of the subconscious and unconscious. In this profound mental state, a personal “resolution” is established (what in India is called “Sankalpa”). The “resolution” established in the depths of the mind, is just like planting a seed in the fertile soil.

For this reason, Yoga Nidra is an effective and direct instrument of personal mental purification and self-programming.

What exactly is the “Sankalpa”?  

Sankalpa (Sanskrit संकल्प) means a determination, a personal resolution, a desire, an intention formed in the heart or in the mind. It is the first practical step by which to increase the potentiality of the mind and the ability to harness willpower.

Sankalpa is an affirmative resolution that is mentally repeated three times at the beginning and the end of Yoga Nidra. It has to be a short and positive phrase, that you can feel and visualize. This repeated mental resolution in a state of relaxation will be like a command that the subconscious mind, receives from the conscious mind in a state of high receptivity, and then manifest itself on a conscious level bringing changes in all aspects of a person’s life.

How do you establish a “personal resolution” (Sankalpa)?

Sankalpa is a positive affirmation that you make for yourself.

Before starting the session of Yoga Nidra you must decide on what you want to modify or strengthen in your personality or achieve in your life.

The phrase (Sankalpa) you choose should be brief, formulated in present time, in the first person and always with a positive statement.

Below see some examples:

“I am happy and enjoy every moment of my life”
“I attract abundance of success, peace, and love into my life”
“I love and respect myself at all times.”
“I believe in myself firmly”
“I am calm and at peace”
“I enjoy being in perfect health.”

The process of choosing your Sankalpa is very important. You must do an introspection exercise and decide what are your weaknesses that you want to strengthen, or what is that you long for in life.

Since you must repeat it at the beginning and at the end of the practice, remember to have your “resolution” (Sankalpa) determined before starting the Yoga Nidra session.

How long does a Yoga Nidra session last?

Depending on what you want to achieve, there are different duration. The typical session lasts around 25 minutes.

Who can perform yoga nidra? 

Yoga Nidra can be done by everyone except those who have episodes of epilepsy or psychotic breakouts.

What is the best time to practice Yoga Nidra? 

The best times for practicing Yoga Nidra are mornings as soon as you wake up,  and at night, before you fall asleep.

Another suggested time for the practice of Yoga Nidra is when you finish the session of Yoga postures (Hatha Yoga).  Once in Savasana (relaxation pose)  begin with the Yoga Nidra session. This is my favorite moment.

What are the benefits of Yoga Nidra? 

Yoga Nidra offers countless benefits:

At the mental-emotional level:

  • It acts as an antidote to stress.
  • Reduces anxiety by acting as a natural sedative.
  • It creates a sense of peace and tranquility that lasts throughout the day.
  • It activates both hemispheres of the brain, therefore, relaxing the mind and allowing one to think with more openness.
  • It awakens creativity and clears the mind.
  • Improves memory and learning.
  • Increases willpower.
  • It improves the quality of sleep and fights insomnia.

These benefits are cumulative: the more one relaxes, the more the tranquility one experiences. The more we practice conscious relaxation techniques, the easier and faster we will be able to reach an alpha state of mind and stay in it longer.

At the physical level: 

  • Lowers blood pressure and heart rate
  • Relaxes the body
  • Relieves body pain.
  • Regulates breathing.
  • Increases the level of oxygen to the brain and cells in general.
  • Decreases muscle tension.
  • Reduces levels of adrenaline and cortisol secretion by the adrenal glands.
  • Reduces levels of cholesterol and fats in the blood.
  • It increases the level of production of leukocytes, which strengthens the immune system.

The practice of Yoga Nidra will take you to deep mental states of calmness and tranquility. Use Yoga Nidra and you’ll see how altering your brain-waves can instantly transport you into a magical state of deep relaxation.

The resolution formulated during the practice of Yoga Nidra is like planting a “powerful seed” in your subconscious mind.  From the depth of your own subconsciousness, you will be able to break the codes of self-limiting beliefs.

With the practice of Yoga Nidra, your own mind will lead you to the desired transformation in your personality and in your life.

Yoga Nidra guided meditation is the most effective way to transform your life.

You already have a vision of what you want for your life. Set your intention. Start turning your dreams into reality. With the practice of Yoga Nidra, you can actually, become the architect of your destiny.

Click Here to Get Your Yoga Nidra Now for ONLY $2.99! 

Download on your computer, or any MOBILE DEVICE this powerful guided meditation that I prepared just for you. This is the loyal transcript, word for word,  faithfully from its very cradle,  INDIA. (Click Here)

Please, let me know if you have any questions about this powerful yoga technique.

Remember, to share with me how you do with this ancestral and infallible tool!

With Love and Gratitude,

Veronica Vidal