Breathing Technique to Feel Better

Have you ever had one of those days where nothing seems to be working out well and you are left feeling frustrated and fuming?

Next time you’re feeling angry or anxious, try this breathing technique.

It’s called Belly Breathing. This technique reminds you to take deep diaphragmatic breaths. This will help you feel calm, cool, and collected.

Here’s how:

  • Place your hands on your stomach.
  • Inhale through your nose.
  • Notice your hands move as your stomach expands.
  • Exhale through your nose.
  • Notice your hands move as your stomach flattens.
  • Repeat until you feel better.

Try the Belly Breathing technique anywhere and anytime you notice you’re feeling out of control or stressed. This technique will surely make you feel so much better and in control of yourself. The more you feel in control, the happier you will be.

Need coaching to help you sustain your feelings of wellness and well being? Contact us at info@ultimatehealingjourney.com today.

Quick Productivity Booster

Ever feel guilty, frustrated or overwhelmed with your growing list of tasks?

No matter how monumental your to-do list is, starting with a small task can go a long way. It will make you feel better and more productive.

Try these simple tips:

  • Decide on a task needing to be done.
  • Break down the steps to complete that task.
  • Pick a small step to get started.
  • Do it right away.
  • Celebrate your efforts.

This short video talks about a quick and easy way to boost your productivity level despite feeling guilty, frustrated, or overwhelmed with your monumental list of things-to-do. Starting with a small step can yield great results.

It’s all about the “Thanks!”

Are you interested in increasing your levels of abundance, attention, and appreciation?

Are you looking for ways to add more beauty and bliss in your life?

Are you willing to try a 30-day challenge that can change your life for the better?

Try a 30-day gratitude journal challenge, in honor of World Gratitude Day that was Monday, September 21, 2015. Gratitude is not only the mother of all virtues but also gives birth to so many wonderful emotions.

I love the practice of gratitude because it is totally free and it will make you feel so rich, blessed, and lucky! How great is that! This amazingly simple gratitude practice when done consistently can do so much for you and those around you. Keeping a gratitude journal does the following:

– Enhances concentration
– Deepens relationships
– Boosts happiness
– Increases appreciation
– Improves success
– Enhances sleep
– Boosts attention
– Increases awareness
– Decreases depression
– Improves connections
– Enhances communications
– Builds community
– Boosts compassion
– Cancels envy
– And so much more!

Still not convinced? Why not give it a go for the next 30 days? You’ve got nothing to lose but EVERYTHING to gain!

Here’s how to start your 30-Day Gratitude Journal Challenge:

1. Pick a date to begin.
2. Decide on the time of day you’ll write
3. Remind yourself to look for good things to write about.
4. Notice everything and everyone around you worth writing about.
5. Journal on 3 (or more) good things that you experienced each day.
6. Explain reason why you were grateful for them.
7. Use reminders such as quotes and images to inspire and motivate you.
8. Let family and friend know what you are doing.
9. Invite them to participate.
10. Share your goods with each other.

Remember, there is always something to be grateful for.

This practice has been a game-changer for me and many of my clients. Begin this simple practice today and reap the abundance all around you.

*** Special bonus: Join hundreds of grateful people from around the globe in my 30-Day Greatness through Gratitude Challenge group on Facebook. Check in with your 3 ‘goods’ everyday and enjoy reading about everyone else’s too!

Many thanks!

A Health & Happiness Specialist (“a-HAHS”) Tip #1: Physical Activity

Are you tired of feeling depressed, fatigued, or overweight?

Try doing a physical activity to chase those heavy feelings away.

Experts have found that any physical activity can actually make people feel both healthier and happier.

Regular physical activity improves our self-esteem and release chemicals in our body called “endorphins” that make us feel good.  Endorphins trigger a positive feeling that is similar to morphine. Endorphins decrease our perception of pain by interacting with the pain receptors in our brain. Many experience a release of endorphins after running long distance or a work out known as “runner’s high.”

Physical activity can make us feel better in so many ways. It can help to:

  •  Alleviate Stress
  •  Reduce Anxiety
  •  Decrease Depression
  •  Improve Sleep
  •  Increase Self-esteem
  •  Optimize Health and Wellness
  •  Manage Weight

As for me, doing any physical activity such as walking, dancing, even cleaning has always helped me. It takes my mind off my worries and makes me feel good. The idea of doing any movement and expending calories toward something shifts my negative mental landscape to a positive and productive one.

Because of that, I now go for walks when I feel nervous or stuck with a project or a presentation. Somehow that physical activity is enough to quite my mind from its negative fixation and allows the creative juices to flow. Physical activity has been a simple yet powerful way for me to gain clarity and creativity in such a short period of time.

Next time you start feeling the blues try any or all of these simple and practical activities:

– Go for a walk.

– Take the stairs.

– Do house chores.

– Donate old clothes.

– Do yard work.

– Go for a swim.

As you can tell, it really doesn’t matter what you are doing as long as you are doing something—anything that will take your mind off your worries and put you at ease.

Have fun!

For more help to reach your goals, contact us at info@ultimatehealingjourney.com today.

Like this tip? Please share with friend your friends.

Stay tuned for more “a-HAHS” in our upcoming posts.

 

2015 Game Changer

Healthy and Happy 2015 to you!

This year instead of having a New Year’s “re”solution why not try a “solution” instead? Retire the past, ineffective New Year’s resolution and try something simple and effective. Use a one-word-mantra that best describes what you want for yourself this year—it worked for me and I know it can work for you too. Still not convinced about trying out this easy technique? Maybe these facts can help sway you towards adopting a new solution for a healthier and happier year.

1. 45% people make New Year’s resolutions
2. 8% of people are successful in achieving their resolutions
3. Top 4 areas of resolutions: #1 Self Improvement or education related resolutions, #2 Weight loss, #3 Finances, # 4 Relationships

Source: University of Scranton’s Survey conducted January 1, 2014 and published in the Journal of Clinical Psychology.

The solution focused.

I actually stopped doing New Year’s resolutions 10 years ago because I got tired of being too hard on myself for failing to accomplish my long list of personal and professional goals. That year I vowed to create ways to be kinder and more self-compassionate to myself. I decided to let go of the list and just go with a one-word mantra that would make me feel the way I wanted to feel. The word that kept coming to me was “spirited.” To me this word was perfect for that year because it embodied all the feelings that I wanted to have at work and in my life. That year “spirited” meant feelings of: joy, authenticity, play, fun, creativity, courage, and vibrancy that I craved so deeply.
To my amazement this word became the solution that I was looking for in all areas of my life. What I found was that it instantly gave me access to the wonderful blend of positive emotions that I wanted when I would think about it. This helped me maintain a positive outlook that allowed me to get more done in less time, leaving me with more time for self care and time with those I care about. My mantra helped me become more mindful and productive in all areas of my life.

A game changer!

This one-word-mantra technique became a game changer for me, and I have been doing it ever since. My one-word-mantra has: reminded me of my promise to myself, instantly given me clarity when I felt overwhelmed, energized me when I was feeling low, empowered me when I felt insecure and scared, and uncovered some hidden gifts and strengths that I didn’t know I had. This one-word-mantra technique contains many magnificent surprises for those who choose to practice it.
JanuaryWordCloud
7 Steps to your very own One-Word-Mantra:

1. Breathe: Take 3 deep breaths.
2. Ask: How do I want to feel this year?
3. Notice: What word keeps coming up?
4. Smile: Did the word make you smile inside and out? If yes, then go with it. If no, keep going.
5. Pick: Decide on the word. There is no such thing as making a mistake here. The only mistake is not deciding and not trying it out.
6. Reminder: Keep your word in plain sight. Put it on a post-it note and place in on your desk top, refrigerator, a door, a mirror, a head board, on the car dashboard, etc. Find quotes that contain the word and the energy that embodies that word. Use the word as part of your new password for the year. Create a vision board with it.
7. Have fun with it and be prepared to be amazed!

I hope this one-word-mantra technique will help you make this year one of your best years ever!

If you are looking for a more intensive 1:1 coaching support to help make 2015 the best year of your life, contact me at info@ultimatehealingjourney.com today. I am excited to discuss ways that I can help you live the life you deserve.

Time Leadership

Here’s a wonderful quote that made me stop and remember how I used to run around during the day feeling overwhelmed by the overly busy schedule that I had created for myself.

“To be everywhere is to be nowhere.” -Seneca

What I’ve discovered and learned (the hard way) is that being busy has a lot to do with my state of mind and my perceived obligations. These supposed responsibilities grew worse when I felt tired or insecure about what was going on at the time. What would tend to happen was that I would either mindlessly take on more to compensate for how I felt, or I would challenge myself (in a form of punishment) to go the extra mile to prove that I was as good, if not better, than the next person.
It was a mentality that eventually became a habit for me and manifested in an unhealthy physical, mental, and emotional state of being. This self-defeating habit made me gain more weight than I cared to imagine, made me take sleeping medications to help quite my mind in order to sleep, and made me have panic attacks that would momentarily distress me.
I realized that I had to change my way of thinking and start taking care of myself in order to get things done more efficiently. I took on a Time Leadership mentality that changed everything for me.

What is Time Leadership?

Time Leadership is purposely taking ownership of the time you spend doing that which feeds and fuels your inner spirit. It becomes the very essence of which you do any business so that your day is filled mindfully with things that are in alignment with your overall personal and professional mission. Understanding this allows one to have full control over where you choose to spend your time, who you want to spend it with, and what you choose to do with it. It is feeling connected to your heart’s desires and your very own version of success. It is a way of mindfully and passionately engaging with your schedule. Different from time management, Time Leadership places you in the captain’s seat. Time management places you among the crew, running around and taking care of more than what you are supposed to do. Time leadership allows you to stay long enough in one place to reflect, reframe, and react appropriately to your day. I share this concept that empower today’s busy people to find easy ways to add themselves back into their schedules during my work-life balance programs. Basically, one can say that Time Leadership is akin to being Heart Led.

Steve Jobs

3 Time Leadership Tips

Here are 3 Time Leadership Tips is get you started:

  1. “Know thyself.” -Socrates 

Knowing your own body and stamina is one of the most important ways to gauge how to best schedule your projects and unleash your genius. If you are a morning person, try to complete all of your creative or complex tasks before noon. Socrates couldn’t have said it any clearer when he said this quote. Knowing yourself allows you to better control what you think, say, and do with your time.

  1. “Ask yourself if what you are doing today is getting you any closer to where you want to be tomorrow.” -Unknown

Inquire within! Search yourself for what is truly giving you the sense of busyness; we can easily become conditioned into a habit of saying that we are “busy” when we actually aren’t. Yes, there will always be something for us to do—that is life. But my challenge to you is to question yourself when you start saying it out loud. You might just be surprise when you ask yourself what it is that you are really busy with—it might not seem as much as you think. This practice has worked for me tremendously and helped me become more mindful when I do say it.

  1. “There is never enough time to do everything, but there is always enough time to do most of the important things.” -Brian Tracy

Priorities in life should drive us—not our pains. Time leadership means knowing not only yourself but also what makes you happy. Next time you plan out your schedule, try adding something in there that makes you feel good and is important to you. It can be as small as taking a 15-minute walk outside or a power nap. This small addition can help you ease back into your busy schedule in a realistic way.
As you can tell by now, Time Leadership begins with you. It starts with how much you know about yourself and grows from the ways that you purposely add yourself to your schedule. Remember, as the captain of your own ship, you—and only you—navigate your work / life by following your own stars.

 

Permission to be Human



Are you like me, someone who wasted way too much time, money, and energy trying to be perfect?

For awhile, I played the “blame game;” I blamed it on the way I was raised, my culture, and the media. Eventually I stopped entertaining those notions and woke up to who I really was. What happened next was life changing! The same voice that repeated the “self-pity” story stopped and changed its title to “self-love”.

I got tired of listening to my own “poor me” story and wanted a new one, the one that sounded something like… “Who the heck cares, you are special and it’s time to explore that!”

In other words, my inner voice demanded that I stop trying to be what I wasn’t and just be Debbie.

What an eye opener!

Instead of looking for something to make me feel or look perfect, I began to search within to find my answers. Like one of my great-great-great grandfathers who was an Italian voyager, I embarked on my own expedition in search of gifts and treasures that were unique— things rare and “awesome.” Unlike him, who ended up falling in love with a tribe leader’s daughter in Cebu (one of the Islands of Philippines), on my journey, I ended up falling in love with me, myself, and I.

hug image
Yes, I can easily say that I am in love with myself and the kind of person that I’ve become.

The “I’m not good enough” has become “not so bad” or even “Wow, oh yeah!”

Now this love affair, like any other, has its ups and downs because “life happens” and the old “poor me” story seem to show up so much quicker than the “you got this” one. But what I can tell you is that there is nothing like having the self-compassion towards yourself to caress and push you through tough times. Having self-compassion for myself has taught me to give myself “permission to be human,” a phrase that I learned from my Positive Psychology teacher and previous Harvard Professor, Tal Ben Sha-Har Ph.D. It has also given me the courage to stop trying to be perfect.

I learned so much about myself on this road of discovery that it inspired my signature program, The Path to Being A.W.E.S.O.M.E™ (authenticity, wonderment, empowerment, self-compassion, optimism, mindfulness, & enjoyment) to help today’s women discover, define and declare who they are so that they can live their best life with greater ease and grace.

Researcher Kristen Neff Ph.D. stated in her book Self-Compassion, “Self-compassion provides an island of calm, a refuge from the stormy seas of endless positive and negative self-judgment, so that we can finally stop asking, ‘Am I as good as they are? Am I good enough?’” Further she said, “By tapping into our inner well-springs of kindness, acknowledging the shared nature of our imperfect human condition, we can start to feel more secure, accepted, and alive.” She said that in many ways, self-compassion is like magic due to its ability to turn suffering into joy.

How about you?

Are you ready to get to know and fall in love like me and allow more self-compassion into your life?
Here are two ways to begin your path to self-compassion so that you can stop trying to be perfect and start being your awesome self.

1. Write done your strengths. To find out what they are, ask yourself what you are naturally good at and love learning more about? Those are your strengths. Write down as many as you can and look at them often. Celebrate them and do more and more activities that make them even stronger.

2. When you make an “oops” recognize it, breath, and give yourself “permission to be human.” Mistakes are golden learning moments that made us even better at what we do. Failures or mistakes are important to learn from. I bet you didn’t know that when Edison was trying to invent the light bulb, it took him almost 1,000 tries until he created it. When a reporter asked him about the 1,000 mistakes, Edison replied that he did not fail 1,000 times, but rather he successfully learned 1,000 ways not to make a light bulb.

Enjoy these practices and I hope that they can save you valuable time, money, and energy so that you can enjoy being your awesome self instead of trying to be perfect.

If you need support and coaching on how to stop trying to be perfect and start being your awesome self and want to learn to cultivate more self-compassion, contact me at info@ultimatehealingjourney.com today. To learn more about The Path to Being A.W.E.S.O.M.E™ Program and the list of my services, visit www.ultimatehealingjourney.com
I’ll see you there. Until then, much love to you.

This is Debbie Lyn Toomey your Health and Happiness Specialist™ wishing you an awesome day.