Tag: positive

Meditate and Elevate Affirmation: I am capable of creating a positive and fulfilling life.

On By RosemaryIn Healing, meditationLeave a comment

This is further information for the affirmation for day thirteen of the Meditate and Elevate: A 30-day Mental Health Boost

Creating a positive and fulfilling life is a goal that many of us share, but it can often seem like an elusive or unattainable dream. However, the truth is that we all have the power to create a life that is joyful, fulfilling, and full of meaning. In this blog post, we will explore the ways in which we can cultivate a positive and fulfilling life, and the steps we can take to make this dream a reality.

The first step in creating a positive and fulfilling life is to clarify what we truly value and desire. This involves taking the time to reflect on our goals, dreams, and aspirations, and identifying the things that bring us joy and meaning. By gaining clarity about what we truly want, we can begin to take action towards creating a life that is aligned with our deepest values and desires.

Next, it’s important to develop a growth mindset and embrace new opportunities for learning and development. This may involve pursuing new hobbies or interests, seeking out new experiences, or taking on new challenges. By embracing new opportunities for growth and development, we can expand our horizons, gain new perspectives, and discover new sources of fulfilment and meaning.

It’s also important to cultivate positive habits and attitudes that support our well-being and happiness. This may involve practicing self-care, building healthy relationships, or developing a daily gratitude practice. By cultivating positive habits and attitudes, we can create a sense of inner peace and contentment that can help us to weather life’s challenges with greater resilience and optimism.

Finally, it’s important to surround ourselves with positive and supportive people who share our values and goals. By building a network of friends, family, or mentors who inspire and encourage us, we can gain the support and guidance we need to pursue our dreams and create a life that is truly fulfilling and meaningful.

In conclusion, we all have the power to create a positive and fulfilling life. By gaining clarity about our values and desires, embracing new opportunities for growth and development, cultivating positive habits and attitudes, and building a network of supportive relationships, we can create a life that is full of joy, meaning, and purpose. Remember, you are capable of creating the life you truly want – take the first step today and start building the life you’ve always dreamed of.

I have written Meditate and Elevate: A 30-Day Mental Health Boost with Affirmations and Meditations. The full course of 30 meditations will be available to buy in January 2024.

Interested in affirmations and the course of thirty meditations incorporating affirmations to boost your mental health. To receive more information on this course and when it is available to buy sign up here.

Seven practical tips and strategies to cultivate a positive mindset.

On By RosemaryIn HealingLeave a comment

A positive mindset is a powerful tool that can lead to greater happiness, resilience, and success. However, it’s not always easy to cultivate a positive mindset, especially when faced with challenging circumstances or negative thought patterns. Here are some practical tips and strategies for shifting negative thought patterns and fostering positive thinking:

  1. Practice gratitude: One effective way to cultivate a positive mindset is to focus on gratitude. Taking time each day to reflect on the things you are grateful for can help shift your focus away from negative thoughts and feelings. You can start a gratitude journal, write thank-you notes, or simply take a few minutes each day to mentally list the things you are thankful for.
  2. Reframe negative thoughts: When negative thoughts arise, try to reframe them in a more positive light. For example, instead of thinking “I can’t do this,” reframe it to “I may struggle at first, but with practice, I can improve.” This shift in mindset can help you overcome obstacles and stay motivated.
  3. Surround yourself with positivity: Surrounding yourself with positive people, messages, and experiences can help foster a more positive mindset. Seek out uplifting social connections, listen to uplifting music or podcasts, and expose yourself to inspiring stories and role models.
  4. Practice self-care: Taking care of your physical, emotional, and mental well-being can help foster a more positive mindset. This can include activities like getting enough sleep, exercising regularly, eating a healthy diet, and practicing relaxation techniques like meditation or yoga.
  5. Set realistic goals: Setting achievable goals and taking steps to reach them can help cultivate a positive mindset. Celebrate your progress along the way and focus on the positive steps you are taking towards achieving your goals.
  6. Focus on the present moment: Practicing mindfulness and staying present in the moment can help you let go of negative thoughts and emotions. You can try meditation, deep breathing exercises, or simply take a few minutes each day to focus on your breath and observe your thoughts and feelings without judgment.
  7. Seek help when needed: If negative thought patterns persist despite your efforts to cultivate a positive mindset, it may be helpful to seek the help of a mental health professional. They can provide additional support and guidance for shifting negative thought patterns and fostering a more positive mindset.

In conclusion, cultivating a positive mindset takes practice and persistence, but the benefits are well worth the effort. By focusing on gratitude, reframing negative thoughts, surrounding yourself with positivity, practicing self-care, setting realistic goals, staying present in the moment, and seeking help when needed, you can cultivate a more positive mindset and experience greater happiness, resilience, and success.

Receive one of my e-books about Chakras, Meditation Tips, Inner Child or Skincare free.

If you would like to find out more about changing your mindset through energy healing, email Rosemary

Six Ways to Protect your Energy and Stay Positive in your Life.

On By RosemaryIn Chakras, Healing, Natural HealingLeave a comment

Protecting your energy.

Having trained as an energy healer, I am in touch with my intuition and body. We are all made of energy vibrating at certain frequencies. Our energy centres called chakras all vibrate at a different frequency. My previous blog post explains more about each chakra. To stay balanced and grounded we need to stay connected to the earth. When you are feeling unbalanced try some of the techniques below, to help balance your body.

1. Go out into Nature

We should try and spend time daily in nature, connecting to the energy of the trees, flowers, and mother earth. This is a beneficial way to centre and ground yourself. Working in the garden or an allotment with the earth also helps.

2. Grounding Yourself

I like to do this technique standing barefoot on grass, or a wooden floor indoors.

  • Stand with feet slightly apart and focus on your feet connecting with the ground.
  • Bring your attention to your belly and imagine and feel a golf ball size weight 3cm below your navel and in the centre of your body.
  • Gently and easily drop this ball from your belly down past your feet into the ground. Simply drop it and let gravity take it down deeper and deeper until you reach the molten core of the Earth.
  • On your inhale draw energy from the earth, up into your belly.
  • On the exhale, drop back down to the centre of the Earth. Repeat for 10 breaths.
  • Now repeat and draw Earths energy up and into your heart.
  • On your exhale, let the energy run energy down your arms and out of your palms. Repeat for 10 breaths.
  • Closing. On the inhale, swing arms out to sides and upwards with palms up and bring over your head. On the exhale, bring your hands down the front of your body Repeat 6-10 times   

Continue to feel your feet connecting with the ground beneath them. If you wish you can now sit on the ground and imagine roots connecting you the earth, and feel the earth nourishing you.

3. Root Chakra Balancing

The root chakra is red and positioned at the perineum. This chakra connects us to the earth and helps ground us like in the technique above. You can help balance this chakra by eating root vegetables and wearing red. Listening to music with frequencies between 256 and 396 Hz is helpful, and doing some yoga. Grounding your energy allows you to connect with your source or essence.

4. Baths

Take a handful of sea or Epsom salt, pour it into your bathtub, and lie in it for twenty minutes. You can also add a spoonful of baking soda. If you feel strong negative energies around you, take a bath with sulphur.

5. Plants

Many plants absorb and clear negative energy and produce negative ions for air purification. Place various plants with large green leaves—such as aloe vera, banana, peace lily, Cactus, snake plant, bamboo, and holy basil —around the house and on windowsills.

6. Keep your vibration high

Remember, we attract the vibration we are giving out. Therefore, if we are giving out love, we are much more likely to receive it back. Try to clear all your grudges; the only person they are hurting is you.

We often have imbalances in our chakras.

This could be between the front and rear aspect of our chakras, or between the chakras themselves.

These imbalances can create an unbalanced personality and physical body.

Taking bookings now for Chakra Balancing sessions for when we can open in April.

17 Affirmations to Help Calm your Anxiety.

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

Calm your anxiety with affirmations. Using the right affirmations for your anxiety, you will be able to calm your attacks be they take hold. Below are some affirmations to help reduce your anxiety when you are on the verge of an attack. I would suggest keeping a list in your bag or on your phone until this becomes second nature and you have memorised the affirmations.       

How you can calm anxiety attacks with affirmations or mantras

These affirmations bring you into the present and allow you to ground yourself. Repeating positive affirmations or phrases instil these messages in your brain, helping you become calm and in control. Affirmations are really simple and extremely useful to use when your anxiety strikes. Well known mantras are “om”, “om mani Padme hum”, personal mantras could be “I am full of light”, “I belong, I have faith” mantras are most commonly used in meditation and have a more spiritual background. Although I have used these when out walking on my own. Mantras again are repeated frequently in your mind and will immerse you completely in an idea and bring you closer to your goal. Whatever you use to calm your anxiety has to feel right for you.

Challenge your negative thoughts with these affirmations.

To manage our anxiety, we need to learn how to change our anxious thought patterns using affirmations or mantras. When you start to feel your anxiety rising, instead of listening to the negative thoughts your mind immediately gives you, thoughts like, “I am having an anxiety attack” or “I am panicking”, these often lead to negative self-talk like, “I am so stupid, why did I do …….” Or I hate myself. Why do I do …………….”. As soon as you feel an attack coming, start to read your affirmations from your phone or written list. “I am calm”, “I can feel this fear and let it pass”,, and “I am in control”.

Breaking the cycle of anxiety with affirmations

Anxious thought patterns get embedded in the brain each time you experience an anxiety attack. You can either programme your brain to react to the situation with the negative thought patterns creating anxiety or use positive affirmations to reduce your anxiety. Therefore, you can break the cycle of anxiety by using positive affirmations and mantras to rewire your brain through plasticity.

Not using any form of positive strategies like affirmations or mantras, you feed your fear of a situation, confirming to your brain that this situation results in panic. Using affirmations, you lessen the fear, forcing your brain to see this situation is not scary and not needing to release fear and panic and the fight and flight hormones.

Using affirmations can serve as a distraction to your anxiety.

Using affirmations serves as a distraction from your anxiety, giving you something else to focus on. Having positive affirmations in places around your home on your phone as wallpapers take your brain away from the panic. By focusing on these positive affirmations, reciting them, so you memorise them will immediately bring your focus away from the anxiety attack, which will end your attacks quicker after time.

Rewire the brain with positive affirmations

Studies and science have shown that our brains can be rewired by our thoughts. Therefore, positive affirmations and thoughts can change your brain to be more positive and creating less panic. We have all heard of positive thinking and positive self-talk; this is why it is so important. Your mind will always believe what you constantly tell it. Continually affirming you are having a panic attack or will have one, your brain is more likely to make it happen. By repeating to yourself regularly, “I am calm,” your brain is more likely to make this happen. Affirmations can change your life.

Affirmations to use when you are feeling anxious.

Below are some affirmations to use when you feel your anxiety and fear rising. These are short, so they are easier to remember and use: –

  • “I am calm and in control”.
  • “I feel the fear and let it go”.
  • “I am not defined by my anxiety”.
  • “I let my anxious thoughts flow in one ear and out the other.”
  • “I am okay.”
  • “I am getting through this anxious moment, just as I have done a million times before”.
  • “I am strong and resilient”.
  • “I choose to feel calm and peaceful”.
  • “I have survived this before; I will this survive now”.
  • “I am free from my anxiety. I am in control”.
  • “I am in charge of my breathing, and I can slow it down”.
  • “I can do this”.
  • “I am above stress of any kind”.
  • “I am familiar with these feelings, and they do not scare me”.
  • “I am surrounded by people who understand”.
  • “I am supported, loved and cared for”.
  • “I have the techniques and tools I need to persevere”.

Using affirmations to relieve your anxiety.

Affirmations can be used in meditation while you are out walking when you are not experiencing anxiety. This further helps rewire our brains. There are many ways you can use them. You choose what is best for you. The one rule for helping anxiety is to recite an affirmation at least 10 times or until you feel it resonating with you every time you are feeling anxious wherever you are.

When you have an attack, you can recite the affirmation silently to yourself, read it from your phone or paper list, or sit and write them down. Our brains all work differently, so choose the way feels most comfortable for you. You must keep repeating the affirmations for them to rewire your brain.

The above are only a few affirmations; there are hundreds more online and plenty of apps that will send you an affirmation each day. We are all at different stages of our anxiety, and using affirmations may not be enough for you. If you need more support, please do not hesitate to contact me to support you further. There is lots of help out there, and you do not need to suffer in silence and alone.

If you are already on medication, DO NOT stop taking this without getting advice from your doctor.

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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