Category: Natural Healing

10 Healthy Living Facts to Help you Improve your Life.

On By RosemaryIn Alternative Therapy, Holistic Therapy, meditation, Natural HealingLeave a comment

During my training as an energy healer, we covered nutrition and how processed food affects your health and energy levels. This post will cover a little about nutrition, straightforward ways to move more during the lockdown, and help your physical body. We will also cover ways to help your mind and spirit.

To work with me as a therapist or join our fortnightly online meditation group email Rosemary

Healthy Eating,

Most of us know sugary and processed foods are not the best choices for a healthy diet. Processed foods are any that have added ingredients. Try to eat at least 80% of fresh food.

  1. Vegetables are packed with the nutrients our body needs; they should be a major part of your healthy diet. Try experimenting with different recipes, finding ones you like, and use them in your lunches and dinners.
  2. Eating proper meals and healthy snacks. Snacking all day makes us think we are not eating much, but we miss out on essential nutrients and eat wasted calories. Eating healthy fats and proteins in complete meals helps to fill us up. If you need a snack, the following are more nutritional and keep you fuller longer, hardboiled egg, a portion of cheese, avocado, apple or other fruit, nuts, and red pepper with guacamole, cucumber slices with hummus, dried unsweetened coconut, and olives.
  3. What we drink, there is no nutritional benefit to alcohol, fizzy drinks, or fruit squashes. The caffeine acts as a diuretic, we, therefore, need to drink more fluids to replace those lost through drinking drinks high in caffeine.  Opting for green tea, herbal tea, or black coffee (keeping our coffee intake to no more than two cups a day, preferably cutting it out altogether).  The best fluid to drink is pure plain water, there are no calories or additives to worry about.  Drinking a glass of water before every meal will make you feel less hungry, and you will be drinking three glasses a day.

Exercise

We all know exercise is good for our bodies, however, it is so easy to sit and watch telly with a snack instead.

1.Walk More

Regular movement is key to so many health benefits. Aim for at least 10,000steps a day. Start easy, with these smallways to walk more and be healthier!

  • Decide to only take the stairs if you are walking less than six floors.
  • Park further away from supermarket entrance when you go shopping.
  • Walk during your work breaks.
  • Plan a walking meeting, or take your phone call while you walk.
  • Get up ten minutes earlier in the morning and take a short brisk walk before the chaos of the day.
  • Walk your kids to or from school, walk to work if it is close.
  • Take a family walk with the kids after dinner.
  • Schedule a once a week walk with a friend.
2. Short Workouts  

Long workouts are not necessary to be healthy.  For most of us, trying to fit in more than 20 minutes is a challenge.  We can try running on the spot or doing some squats while waiting for the kettle to boil or any other time we have a spare five minutes. We can do several basic exercises at home, squats, lunges, push-ups, tricep dips, plank, wall sits, burpees, and mountain climbers, these all get our muscles working again. There is lots of information on how to do these on the internet if you have never done them. You may want to get a professional to show you, though.  Build on this slowly over time, if we have been sedentary for a while, it will take several weeks to get our bodies moving again.

Healthy Mind

This is a balanced mental and emotional state. Where you are productive, feel confident, face your fears, and learn from your mistakes. To keep our minds healthy, we need to exercise and eat healthy as I have already discussed above and get enough sleep and stay mentally active. Your brain is similar to a muscle and needs to be used like any other muscle in your body.

  1. Sleep, getting seven to eight hours of sound sleep, should be our aim. Tracking your sleep with a Fitbit or similar helps you see how well you are sleeping. In a deep sleep is where tissue growth and repair take place. If we are not getting enough deep sleep, we will not feel as refreshed in the morning. Download my tips for a Good Nights Sleep.
  2. Mental Activity. Things to keep your brain healthy include mental activity, crossword puzzles, sudoku, reading, playing cards, and doing jigsaw puzzles. These all help train your brain. There are electronic games for brain training available too. Watching television does nothing to stimulate the brain as it is a passive activity.
  3. Stress has a significant impact on our minds and can contribute to memory loss. Therefore it is important to try to reduce your stress levels. Exercise, relaxation, good sleep, many of the things already mentioned will help reduce stress. Social interaction also helps our stress levels look for ways to connect with loved ones, friends, and others, especially if you live alone. Brain atrophy has been linked to solitary confinement, making the recent periods of lockdown hard for many. Therefore, it is important to stay socially active via the many online means during this time until we can meet face to face again.

Healthy Spirit

The spiritual part of our wellness is the most personal and overlooked piece of living a healthy life. We all would like to live with meaning and purpose, when this is met, we have harmony in our life. Here are some tips for spiritual wellness.

  1. Your spiritual core. By working with a group or therapist exploring your spiritual centre, you will ask yourself deep questions about who you are and your meaning. You may meditate on Who am I? What is my purpose? What do I value most?. Doing this will help you think deeply about yourself and help you achieve fulfilment in your life, possibly clearing energy blocks that are holding you back.
  2. Meditation this is a healthy spiritual practise, where you connect to yourself. Meditation has many benefits for your health. Start slowly, if you are not used to the practice start with clearing your mind of thoughts and focusing on your breath for 3 to 5 minutes each morning before you get up and evening before you go to sleep. Once you have mastered 5 minutes increase to 10, gradually increase by 5 minutes until you can do 20 minutes.

Benefits:-   (for more information on these benefits read my post “About Meditation and the Benefits)

  • Improved health
  • Lower blood pressure
  • Reduced anxiety
  • Decreased stress
  • Deep rest
  • Reversal of the ageing process
  • Increased perception and memory

To work with me as a therapist or join our fortnightly online meditation group email Rosemary

Bring Back Happiness in your Life Doing These 10 Things.

On By RosemaryIn Natural HealingLeave a comment

How do we keep happiness in our life?

How do we define happiness? Psychologist Tal Ben-Shahar defines it as “the overall experience of pleasure and meaning”.  Meaning gives you a sense of purpose in life, and pleasure gives you a sense of joy and wellbeing in the present moment.

Therefore, to keep happiness in our lives, we need to add pleasure and meaning to it. This allows you to increase your happiness in the moment and in the future.

Negativity is hardwired into our brain, to help us be aware of threats, problems, and stressors in our environment. This bias has helped us survive over the centuries. However, we also need to wire some positivity and happiness into our brains, so we are not ruled only by our negativity.  Happy experiences and thoughts help us to grow new neural circuits in our brains. These neural pathways provide you with inner strengths such as resilience, gratitude, enthusiasm, and happiness. 

The following ideas will help you keep happiness in your life.

If you are suffering from depression or serious anxiety, you may need more than these tips. Please continue with any medication or therapy you have been prescribed. If you would like to work we me as a therapist, please get in touch.

  1. Taking a deep breath – by taking deep breaths, we can turn off our “fight-or-flight” response, and feel calm and more relaxed, helping our confidence and happiness. Taking this one step further, and learning meditation is another great way to help your happiness grow.
  2. Gratitude – Find things in your day that give you a feeling of gratitude. Examples are, I have a job, I have a loving spouse, I have time to engage in my hobbies. Let that feeling of gratitude sink in, by continuing to plant positive experiences in your thoughts it will begin to embed them into your brain.
  3. Focus on the positive things that happen – my car got through its MOT, I didn’t get angry with anyone today, these are similar to the above, but help you programme your thoughts to be positive to help create happiness.
  4. Smiles are contagious – the deliberate decision to smile activates happiness-inducing chemicals too. When someone smiles at you, often we smile back even if it is a complete stranger. Make yourself happy and someone else with smiling.  
  5. Consciously swap a negative thought or emotion with a positive one immediately. When we feel sad, helpless, or anxious, try to remember a situation, you were happy and focus on that memory.  This will change the brain from the emotional part to the thinking part, which will help you feel more in control.
  6. Posture – studies have shown slouching can cause you to experience more bad moods, lower self-esteem, and less confidence than people who sit upright. Good posture helps physical wellbeing, also prevents neck, shoulder, and back problems. All this will help with you feeling happy.
  7. Appreciate the small pleasures of life – good experiences; however, small help our feelings of happiness. Focus for a few moments on the small, pleasant experiences you have like, “I have completed one item on my to-do list”, “I have chatted to a friend”, “I have had a relaxing bath”, “going for a walk and seeing wildlife”. The more you can reflect on good experiences and let them become your thoughts, your happiness will slowly increase.
  8.  Appreciating yourself – Begin by listing things you have accomplished today, examples; – written an email to a friend, made an important phone call, or finished a project. Bringing your attention to all your strengths will lift your spirits.
  9. See the positive in your setbacks – Remember we all have setbacks when a problem arises and blocks a project you are working on, or something is cancelled at the last minute. Instead of getting upset and angry, look at it as a challenge, not a failure or block. Think of ways to move forward, a new opportunity.
  10. Positive screensavers and wallpapers – seeing pictures of happy experiences regularly throughout the day can help us focus on our happiness. These can also be inspirational quotes, there are many screensavers you can buy which give you a new quote each day. Looking at pictures and enjoying nature or a quote can help promote a healthy life, lowering our stress, blood pressure and increasing our happiness. Changing the pictures regularly, so you do not get used to one picture is a good idea.

How to Increase your Confidence and Self-Esteem for Success

On By RosemaryIn meditation, Natural HealingLeave a comment

How do you see yourself? Do you feel like a superhero? If the answer is no, and you do not believe you will do well in the world, you probably will not. We manifest what you believe, not what you want. Start to improve your confidence and self-esteem by believing in yourself.

Here are some suggestions: –

  • Improve your mind – Self-confidence starts in the mind.  Setting yourself some “me time” to nurture your mind, body, and spirit for an hour a day if possible, is a good habit to form. I like to read, meditate, walk, and do some light exercise. If you do not take time for yourself, you allow the opportunity for someone or something else to shape your perspective of the world.
  • Stop the negative thoughts – how negative is your self-talk? Practising mindfulness or meditation is a great way to reprogramme our negative thoughts. Positive affirmations as you go to sleep, or doing the housework also helps.
  • Learning – we should never stop learning, whether this is a professional course, a hobby, a spiritual practise, these all help our personal growth. By completing a course or project helps our confidence.
  • Impostor syndrome – it is so easy to tell ourselves what we have created in our lives was all down to luck, and let the feelings of inadequacy and fear set in.  We need to learn to adopt ways to accept our accomplishments, chatting with our peers helps with this.
  • Dress – During the recent lockdowns, many of us are working from home and staying in our PJs. If you want success, you need to get up and dress like you would if you were going to the office. When you look good, you feel good, which will then show in your attitude and confidence.
  • Learning a skill – public speaking, amateur dramatics, anything where you are in front of an audience, helps you think and react quickly. Any of these will help at meetings and improve your confidence massively.
  • Your value – self-confidence is not all about the success you have in business. You also need to find ways to connect with yourself and grow. This could be volunteering, meditating, exercise workout, and going out with friends. It needs to help you see your value outside of your work, even if your work is a parent.

Soul-Essence runs a fortnightly online meditation group email rosemary@soul-essence.com if you would like more information on meditation, energy healing or integral core therapy.

Effortless Ways to Improve Your Self-Esteem Fast

On By RosemaryIn Healing, Natural HealingLeave a comment

Self Esteem – what is it?

Self-esteem is the opinion we have of ourselves.

When your self-esteem is healthy, you tend to feel positive about yourself and about life in general. It makes you more resilient to life.

When your self-esteem is low, we tend to see ourselves and our life more negatively and critically. We also feel less able to take on the challenges in life and are less resilient.

Causes of Low Self Esteem

In childhood, we absorbed the positive or negative messages around us, from our teachers, siblings, parents, teachers, and possibly the media.

The most common message we take on is “We are not good enough”. You could never please your parents, teachers or other adults, therefore, creating thoughts about how we are expected to be or not be.

Life events, losing loved ones, serious illness will also impact our self-esteem.

How Low Self-Esteem Affects us?

Low self esteem or a lack of confidence encourages us to: –

  • Hideaway from groups or social situations.
  • Avoid trying new things.
  • Prevents you from challenging yourself.

These will temporarily make you feel safe, but hiding and avoiding situations, reinforces your doubts and fears, teaching you the only way to cope is to avoid people and situations. This will possibly lead to depression anxiety and habits like drinking and smoking.

Improving Your Self Esteem

Ideas to boost self-esteem and confidence.

  • Identify and list the negative beliefs that you have about yourself.
  • Think about when you first had these beliefs and why.
  • Now list positive evidence to counteract the negative beliefs.
  • List all the positive things about you, example “I am kind”, “I am good at ….”
  • Keep this list somewhere you see it regularly.
  • Add to this list each day and pick 5 to focus your attention on. Reminding yourself, you are GOOD ENOUGH.
  • Try to avoid spending time with people who bring your mood down. Let them know how you feel about the way they talk to you.
  • When you listen to that inner voice that is being very self-critical, think of how you would talk to a friend, and talk kindly to ourselves.
  • Stop saying yes to please others, when you don’t want to do something, let people know honestly how you feel. Learn to say no, so you do not become overburdened and stressed.
  • Remember, no one likes to be outside their comfort zone, by giving yourself a challenge and achieving your goal will increase your self-esteem. Start with small challenges and build to more complex ones.

Easy Ways to Reduce Your Stress Now!

On By RosemaryIn Natural Healing3 Comments

Taking control.

Remaining passive, thinking there is nothing I can do about my situations, makes your stress worse. Remember, there is a solution to every problem. That feeling of being unable to control your life problems is a leading cause of stress and anxiety.

Taking control is empowering; it is part of finding the solutions to your problems. The solutions need to help you, not someone else. Identify and write down your options, choose the best option, and accept the outcome, even if it is not what you expected.

Socialising with people.

We all need a network of people to talk to, friends, family, colleagues. Talking to these people helps put a different perspective on things.  Socialising and connect with people gives us a network of people that can help us when low. We can do activities with them have fun and laugh, which will help us relax and relieve our stress.

Talking with our support network helps you find solutions to your issues.

Taking some time for yourself.

Having “ME time” is essential; working in the UK, we have the longest working hours in Europe. Therefore, we are unlikely to spend as much time on the things we enjoy. We all need to take time to relax, exercise, and socialise away from work. Organising two nights a week for yourself gives you a better chance of work and personal life balance.

Take on challenges.

It is a good idea to continue learning throughout your life.  This could be in work or outside, make them relatively challenging like learning a new language, new sport, or other hobbies. You will start to feel more confident, helping your stress.

Making continued learning part of your routine, you become more resilient and are less likely to sit and watch telly for hours; you are more likely to want to do things.

Be active.

Being active can also help your stress. This can be going to the gym for a workout, but it can also be gentle walks or a keep fit routine at home. Exercise helps take your mind off your worries, so you can deal with your situations calmly.

Healthy diet and habits.

Drinking alcohol or caffeine, and smoking is not good for you, they are just ways of coping and avoiding the problems.

Men are more likely to use these to relieve their symptoms temporarily than women. Women are far more likely to talk to their friends.

You need to find the cause of the problems causing your stress.

Help others.

It has been proven that “volunteering” and community work makes us happier and more resilient.

By helping people whose situations may be worse than your own, helps you put yours into perspective. If you have a busy schedule and cannot commit to volunteering for a group, look for ways to do someone a favour daily.  These can be little things, holding the door open, treating someone to a coffee.

Work smarter, not harder.

Prioritising your day and workload, complete the tasks that will make a difference first.

You may need to accept your email inbox or your in-tray will not be empty at the end of the day, taking away the pressure of clearing all your tasks, can make you feel less stressed.  Having regular breaks, even for five minutes to take some deep breaths, you will be amazed how shallow you breathe when under pressure. You will then be able to focus more.

Be positive.

Appreciate what you have, be the glass half full person. Look for the good in people and life, find those “silver linings”.

Write down three things you are grateful for or went well for you each evening.

Accept what you cannot change.

Situations in your life are not always possible to change. Putting all your focus on these will not help your stress or anxiety. Look at ways of changing the things you can control.

How many of us complain about the weather, we cannot change it; therefore, we have to accept it, either cancel our plans or make the most of them in the rain. Getting stressed and continuing to moan about it does not help anyone.

The other thing to remember is you cannot change people, you can only change your reaction to them or your perspective.

Contact me now to reduce your stress now with MEDITATION or ENERGY HEALING

5 Tips to Stay Positive

On By RosemaryIn Healing, Natural HealingLeave a comment

The philosopher Marcus Aurelius quoted “Our life is what our thoughts make it” Many others have written similar quotes since.

Do you always look for the problem, or do you look for a solution?

Are you a glass half empty or half full person?

Many studies have shown the benefits of being a positive thinker, mainly a much lower risk of dying from death’s main causes. 

  • Heart disease
  • Stroke
  • Various types of Cancer
  • Infection
  • Respiratory diseases

I am not going into detail on the above diseases, there is loads of information on the internet to read.

Other benefits of being positive from studies are: –

  • Improved quality of life
  • Increased energy levels
  • Improved psychological and physical health.
  • Quicker recovery from injury and illness
  • Fewer colds
  • Less chance of depression and anxiety
  • Improved management of stress and being more resilient.
  • Living a healthier longer life.

Thinking Positively

Focus on the happy times.

In life, we all have good and bad memories.  To stay positive, we need to focus on finding the silver lining of the situation. When an event is cancelled, don’t take it personally, think about an activity you can do instead that you enjoy.

Gratitude

Keeping a gratitude journal, or any other way of practising gratitude has been proven to reduce stress, increase self-esteem and resilience, to help you cope when life throws you difficult times. Write of think of people and all the situations and things you find comfort or happiness with. Do this once a day, it can be part of meditation too. The list can be simple things like thanking a person for helping you, the love you receive from your pets, the joy of your garden.

Laughter

Laughing lowers stress, anxiety, depression, as well as improving your mood and self-esteem.  When things are hard to find the funny side and laugh, I am sure many of you have experienced this when in a group, how laughing instantly changes the mood and the situation becomes easier.

Positive people

Positivity is as contagious as negativity. Therefore, consider spending time with positive people. It has been said you are the average of the five people you spend the most time with.

Positive Self-Talk

We are our own worst enemies; we talk to ourselves in ways we would not consider talking to others. You need to become aware of this talk and change the negative statements immediately with a positive one.  There are also phrases and words we should try to avoid, “I can’t”, “Should”, “problem”, “if”, “just”, “if only”, “but”, “someday”, “why me”, “I don’t know” are some, read a blog post here for 21 words and Phrases.

Want help in finding ways to quiet your negative self-talk, email Rosemary@soul-essence.com

Massage Your Feet to Help Connect to the Earth’s Energy.

On By RosemaryIn Alternative Therapy, Healing, Natural HealingLeave a comment

Massaging our feet ourselves or having someone do it for us is an excellent way to open our energy centres in our feet and some of our meridians so more of the earth’s energy can enter our bodies.

Start with which ever foot you like.

  1. Place your foot on to the opposite thigh if you are massaging your own feet.
  2. With your thumbs, circle all around the ball of the foot and pushing up your toes with firm pressure, do this for a couple of minutes.
  3. We then use a scissor action, moving thumbs out from the centre to the sides, do this for the ball of the foot and move down to the arch for a minute.
  4. Now take your knuckles and knead the arch, from the top of the heel to the ball of the foot. This can be done with a ball or the back of a spoon. Massaging the plantar fascia helps to stretch this ligament, doing this makes it less likely to become inflamed and cause pain when walking, known as Plantar Fasciitis.
  5. Now do the other foot.

Doing this ten-minute routine regularly will soothe aching feet, preventing plantar fasciitis, helping you walk better, improving your posture.

Opening the chakras in your feet, will help you feel more connected, help you heal quicker, improve your sleep, and focus during the day, you will also feel more benefit from meditation and other spiritual activities.

Once you have opened your feet chakras, it is good to walk on grass barefoot and really connect with the earth. If you do not have grass accessible then use a wooden or stone floor. As a last resort use a carpeted floor.

Positioning of the Chakras in the Foot.

What is Energy Healing?

On By RosemaryIn Alternative Therapy, Healing, Holistic Therapy, Natural HealingLeave a comment

The human body is composed of energy, thoughts, emotions, beliefs, and attitudes are also energy. When all the cells, molecules, and tissue, which are energy are superimposed on each other they become the human energy field. These are all vibrating at different frequencies.

Energy Healing

Therefore, energy healing is a way of balancing your energy and chakras, so they vibrate at the best frequency for your health. Everything we do, eat, think, drink affects our energy field. An energy healing session helps to free blocked energy, allowing you to release any negative thoughts and memories of the past, which may be causing blocks and disease.

Book a Session Now! All sessions are online using Zoom for £35 an hour

Human Energy Field/Aura

Our Aura has seven levels, etheric, emotional, mental, astral, template, celestial, and causal, the Energy Field has four levels, the Physical which is our body, the Aura, Intention and Essence.

The Physical level, our body holds the patterns and tensions from the disturbances of the mental and emotional levels in our aura. These disturbances are found in the cellular memory from trauma, and beliefs during our lives.

The seven levels of the Aura are related to the chakras. This level is also our personality or ego and holds both healthy and distorted patterns, which we have developed throughout our life.   It is said disease exists on this level before manifesting in our physical body.

The level of our Intention is our life purpose. We need to align our energy to truth, to allow our life to flow with ease.

The level of Essence is the state of our pure original being. As we go through our healing journey, we display more of our essence. Our essence can be distorted or disguised by our ego.

Book a Session Now