Meditate Awake

Today's guest is Breanna LeBlanc, a Wellness Coach and Model passionate about helping people feel amazing in their mind, body and life.  We talked about her personal story with Celiac Disease, Lactose intolerance, mental health, and how she took her own experience to help others break down limiting beliefs, old identities and unsupportive patterns that have been keeping them stuck in their current reality and comfort zone. I wasn't aware that most of a person's Serotonin (the happiness hormone) is produced in the gut.  Wow. We discussed what insights she's gained from overcoming many of the obstacles she went through and what daily actions are helpful to all those interested in a healthier gut, and happier life. Here's where you can find her: Instagram: @bre.fitmodel and @wholesome.wealth Website: breannaleblanc.ca 3 Tips from Breanna for those who want to improve their gut health and mental wellbeing: - Eat Wholefoods: Reduce the amount of preservatives, gmo, pesticides and antibiotics (found in meats), as they have negative impacts on your gut health. More leafy greens, frozen or in season fruit, complex carbs and clean meats (organic, grass fed, local, no antibiotic, etc) will better fuel your body's internal health. - Know your Food Sensitivities: Food sensitivities can have a variety of harmful effects on your health by throwing off your body's internal balance (digestion, hormones, mood, etc). By knowing your food sensitivities, you can bring your body back to a state of equilibrium, which is a state of health, and will produce higher levels of mental wellbeing! - Reduce Stress: Stress (mental, emotional, physical and environmental), slows all of your bodies functions, and can cause a variety of health and mental health concerns. By working on mental wellbeing, emotional balance, physical health and removing environmental toxicities, you can elevate your mood, and create a healthier self!

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S.A.D. = Seasonal Affective Depression and combined with the effects of Covid it can sneak up on you. Be aware of the symptoms and what you can do to combat it.

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In this, "Week of Awakening", Elizabeth Cady Stanton is the focus. Hear how her life woke up our world.

Today's Meditation Tip

Today's Meditation Tip

This is today's Meditation Tip.

Today, try bringing your journey with imperfection into your meditation practice. There are endless ways you could do this, but start simple: accept the imperfection of your practice. When your mind wanders, notice it; and then gently return to your practice and consciously send love to your active, wandering mind. If you feel frustrated or uncomfortable in your meditation, notice that; and then allow yourself to smile as you acknowledge and welcome the reality that your meditation practice — like everyone else’s — can be a messy and beautiful human experience.

So in this episode I talk about fitness in more than just the physical sense but also how I can relate to the feeling of steadiness. Physical awareness supports mental and emotional steadiness and having a firm foundation.

DAILY INSIGHT Did you know that moving house is up there with the top most stressful experiences in life? Shifting your life from under one roof to another can bring up a whole host of unexpected emotions, and has your cortisol stress hormone levels rising high. Have you moved recently — or are you planning a relocation soon? If so, it’s important to integrate some crucial self care into the transition. DAILY ACTION Care for your mind and emotions during a house move. Even moving a few blocks away has an important impact on your stress levels; but moving to a new town, city, region or country is more likely to affect your mental health. Make a commitment to yourself to pause and breathe; and once you’re in your new home, put some comforting rituals in place to help you settle in. Simple actions like finding a shop or cafe you like that you can go to every day or two, creating familiarity; unpacking your favorite coffee mug right away; and taking time to sit and be present in very corner of your new space; can help to ease the intensity of change.

DAILY INSIGHT The sun helps you sleep. A study by psychiatrists Campbell, Dawson and Anderson found that bright light exposure during the day time improves sleep quality and duration, and shortens the time it takes to fall asleep by 83%. It doesn’t have to be sunlight; artificial bright lights that simulate the experience of natural light have marked positive effects, too. DAILY ACTION Get outside! Ideally, we’d all spend a few hours every single day outside, allowing our bodies to fall into rhythm with our environment. If a few hours aren’t possible, do what you can. Get out for a short walk, or sit by an open window if you really need to be inside.

Meditate with your body for one minute! Right now. Place both hands on your ribcage, with your fingertips just touching in the center. Slow down the breath and notice the way the ribcage expands and relaxes with each inhale and exhale. As you breathe in, the fingertips move away from each other. As you breathe out, the fingertips drop closer together. Then, move your hands around so that your arms are crossed — and if you’re hugging yourself. Your palms press into the sides of the ribs and your fingertips might reach around towards the back of the ribcage. Feel the breath here. Expansion on the inhale; and the lift of the shoulders. Relaxation and softening on the exhale. Take five more deep breaths before you release.

DAILY INSIGHT Creating new beliefs is a powerful way to shift your mindset. It may sound too simple — but over and over again, influential people in all fields of life show us that the beliefs you choose really can become your truth. Think Tony Robbins, Oprah Winfrey and Jeff Bezos. They have all spoken about choosing the beliefs they focus on; and they’ve all achieved incredible things as a result. DAILY ACTION Create a compelling belief to begin reshaping your mindset. Compose a belief that directly addresses a limitation that holds you back right now. If you struggle with low self-esteem, create a belief that speaks to your innate worthiness; a belief that you are valuable and capable. If you struggle with low mood, anxiety, or even depression, create a belief that you WILL feel joyful and fulfilled. It may not become your reality immediately, but by building and then repeating that belief to yourself, you will begin to move towards positive change.

DAILY INSIGHT In terms of self-image, our bodies are more complicated to us than to anyone else who sees them. Each of us notices every imperfection — if there’s any such thing as an imperfection — and worries about the details of our physical body. Some of us worry so much that thoughts about our bodies are exhausting. But nobody else sees your body the way you do. To others, your body is more simple; its details are less obvious, and more beautiful. If you stopped worrying about your body, what could you do with all that extra thought power? DAILY ACTION Think about how you see other people’s bodies. Is it simpler than the way you see your own? Imagine talking to yourself about your body worries as if you were talking to a friend about theirs. You’d tell them they’re perfect just the way they are, wouldn’t you?

DAILY INSIGHT Are you craving a loving relationship? Studies show that one of the factors involved in falling in love is ‘propinquity’; that is, familiarity that comes about because you spend time with the other person, live near them, or think about them frequently. DAILY ACTION If there are (preferably single) people in your life who you spend lots of time with, or who you think about a lot, don’t suppress feelings that may grow for them. Lots of us push away flickers or romantic intrigue about people we already know — we tell ourselves that it’s not possible, that it would compromise friendships, that it would be too strange. But lots of incredibly strong and loving relationships grow from less intense connections. Be open to the intrigue, and if it’s reciprocated, give yourself a chance to explore it.

DAILY INSIGHT If you’re an entrepreneur or business owner, being visible in your business can be a key factor in your ability to build trust with clients. If they can see you, hear your voice, and get to know your opinions, they are more likely to want to work with you. They know who you are. How comfortable are you with being visible in your business? Do you show your face? DAILY ACTION Do one thing to make yourself more visible. That might be…posting a video of you talking, sharing an opinion, on social media. Launching social media accounts if you don’t already have them. Making a podcast; sharing something personal about your life experience; or even just posting a headshot on your website if you haven’t yet done that. Put yourself out there.

Have you heard of autogenics? Developed by a German psychiatrist, it’s a relaxation training technique which anyone can learn — and it’s effective for easing feelings of stress and anxiety. It works by using a series of statements that create feelings of heaviness and warmth in different areas of the body. This has a relaxing effect on the nervous system. Autogenic training is known to reduce the experience of anxiety and help you to feel calm in situations that you might usually find very stressful — such as social events or performances. It becomes more effective the more you practice it. So eventually a simple, single statement could be enough to induce a conditioned state of relaxation at any time.

DAILY INSIGHT: Research published by the Sleep Foundation shows that meditation could be the perfect tonic for insomnia. Deep relaxation through meditation has been found to increase the amount of time you spend asleep; improve the quality of your sleep; and make it easier to fall asleep. This is particularly exciting because meditation is completely safe and brings lots of other brilliant benefits into your life at the same time. And you can safely combine it with other sleep techniques, too. DAILY ACTION: You guessed it — try meditating today. If you’re not sure where to start, wait for our practice-focused post at the end of this week. We’ll share a simple meditation technique that’s perfect for sleep.

When you wake up tomorrow morning, try this. Acknowledge that you’ve woken up: open your eyes, have a stretch, and mentally welcome the day. But instead of a) getting up right away, or b) rolling over and drifting back to sleep, set a timer on your watch or phone for 3 minutes and then close your eyes again. For the duration of those 3 minutes, notice every sound and sensation that comes your way. You might notice sounds from outside of the window or from elsewhere in the house; the texture of sheets against your skin; or the temperature of the air around you compared with the warmth of your body in bed. Keep noticing. And then when the timer goes off, take a deep breath; open your eyes; and get out of bed. You will start the day having already meditated — and an underlying sense of calm and steadiness will stay with you all day.

DAILY INSIGHT: “When I let go of what I am, I become what I might be.” —Lao Tzu. It’s important to loosen your grip on who you think you should be in order to welcome your true potential. Have you ever badly wanted something — like a job, or a partner, or an experience — that just didn't fit with who you think you are? Many of us don’t pursue our dreams because we worry they might project the wrong image, or force us to question our identity. DAILY ACTION: Take a moment to acknowledge that who you are right now has grown from everything that has happened in your life, up to this point. But that doesn’t mean that you have to stay the same. If you allow difference experiences into your life, you could become something even better; even more beautiful. Accept change and become who you might be.

DAILY INSIGHT: Yoga teacher John Stirk has made a number of discoveries in his decades of practice. In his book The Original Body, he urges us to practice primal movement. You can start by taking the time to move slowly, as if you’re moving for the very first time. In doing so you can begin to shed the layers of conditioning that affect every physical expression you make in daily life. And then you can access a new experience of your body, and its relationship with your mind. What kind of movement makes you feel free? DAILY ACTION: Lie down on the floor with your knees bent and your feet flat on the ground. Close your eyes and rest your hands on your chest. And then when you feel moved to do so…move. Slowly. Spend a few minutes here, allowing your hands and legs to move in space as if exploring your environment anew.

DAILY INSIGHT Cultivating deeper, more fulfilling relationships can start with you. How you feel about other people has a direct impact on the subtle ways you interact with them, even if you’re making an effort to hide your feelings. That friend you’ve always been a bit jealous of? The mother-in-law you feel threatened by? Those feelings are affecting your relationships. DAILY ACTION Draw more kindness and gentleness into your connections by doing nice things for them without their knowledge. Little things count; just small deeds that they’ll never know you did, but that give YOU the feeling of having done something caring for them. This simple practice creates new neurological connections in your brain which can override the uncomfortable feelings — so that, in time, you feel more love, compassion, and ease within these relationships.

DAILY INSIGHT Success in a career is about more than just trying your best. Expectations play a huge roll in what does and doesn’t work. People who expect positive results are more likely to achieve them. DAILY ACTION Flip a thought. Think of something you’re working on at the moment, or something you’d like to start working on. Allow any negative thoughts you have about that project come into your mind; there’s no point in banishing all negative thoughts, because they’re an important part of your brain’s workings. Welcome them; notice them. And then flip them. Replace each negative thought about the project with a positive one. For example, ‘I don’t have time to do that thing,’ might become, ‘What I want to do requires lots of focus, so I can move other things around to make room for it.’

DAILY INSIGHT This too shall pass. You might’ve heard this a thousand times before but don’t let the cliché stop you from hearing the truth. This – whatever this is, right now – will pass. That goes for emotions as well as external experiences. Emotions come and go, roll and change, and you don’t always have to solve them. DAILY ACTION If you’re experiencing difficult, intense emotions, see if you can let them be. Instead of trying to find a solution, just remind yourself that these emotions will pass. You will not feel like this later, or tomorrow, or next week/month/year. Allow the emotions in and accept that they will change because…there’s no way but change.

In 2018 an ambitious global sleep study drew data from more than 10,000 participants. Among the findings was this interesting takeaway: both too little sleep and too much leaves has a negative impact on our brain function. Scientists suggest that actually, sticking to a consistent sleep schedule is more important than the duration of your sleep. Sleeping for roughly the same number of hours each night will improve your cognitive performance during the day and support good health, too. The study found that overall, 7-8 hours of sleep per night is optimum for brain function. People who slept less than 7 hours or more than 8 hours had an almost identical reduction in cognitive performance. So oversleeping — known as hypersomnia — is potentially just as problematic as undersleeping.

Meditation practice doesn’t always have to be silent. Today, choose a song that you love. Maybe an old favorite, or a track you’ve been hearing a lot lately that always makes you feel uplifted. Settle down in a seated position — either on the floor or on a chair — and use headphones to listen to the music. Close your eyes. And for the duration of the track listen with focused, conscious awareness. Each time your mind wanders, notice it. It’s normal and inevitable that your mind will wander. Allow it to happen and allow thoughts and emotions to come, and to pass. And then gently bring the awareness back to the song. Keep concentrating until the track is over. There is no outcome that you need to achieve from this; nothing you need to do but listen; and exist in this moment, with this music.

DAILY INSIGHT Reconnecting with an old friend, or even an acquaintance who you have only positive feelings towards, is a powerful way to lift your mood. Not only that, but it helps to cultivate a mindset of potential; because you are reaching beyond your current experience and drawing warmth into your life. Is there someone you have only good memories of who you’d like to reconnect with? DAILY ACTION Text or call them. (or email, Whatsapp…whatever works!)

DAILY INSIGHT: Empathy isn’t just in the mind. Studies show that dancers, who are extensively trained in physical movement and interaction, have heightened skills of embodied empathy. Neurophysiologists have found that touch is central to interactions between people, and that understanding the emotions of others through physical movement and touch allows for more positive and emotionally supportive relationships. Dancers spend years moving in relation to other people. They develop the ability to intuitively adapt the way they touch to others based on the body language and touch-language they read. And they gain an enhanced understanding of physical boundaries; they have felt for themselves when a personal boundary has been crossed, and they can read the signs that other people transmit when their own boundaries have been compromised. In a world in which our online lives are becoming as prevalent as our offline lives, let’s prioritize physical experiences. DAILY ACTION: Go to a dance class; an acroyoga class; a martial arts class. Enter spaces in which you can cultivate your own skills of embodied empathy.

DAILY INSIGHT Comfort is not always the best option. Sometimes, stepping out of your comfort zone and being courageously open and vulnerable is the catalyst for incredible positive change. Brené Brown reminds us that being emotionally vulnerable does NOT mean you’re not courageous. Laying yourself bare and accepting that you can’t control all of the consequences is a radical and daring act. Speaking of which, have you seen Brené Brown’s new documentary on Netflix? We recommend it. DAILY ACTION Choose courage today. Tell someone a secret you’ve been guarding closely. Choose your confidant carefully; make sure it’s someone who will listen without judging, and who isn’t in the habit of gossiping. And go for it. Lay yourself bare. How does it feel?

Shawn Anchor’s work teaches us instead of working hard in order to be happy, we should cultivate happiness in our lives so that we can work more effectively. We already mentioned that happiness releases dopamine in the body, which increases happy feelings and increases the learning function of your brain. But what could this mean for your career? Well; have you stayed in the same job for years even though it makes you miserable? Do you stay because you believe that working hard and enduring everything that’s bad about it will, eventually, lead to success and happiness? If so, Anchor’s research could be the key to a new door that you’ve been waiting for. When you’re struggling through each day you are not experience those floods of dopamine which would allow you to come up with new ideas and think in innovative ways. Create success by experiencing happiness — even if that means making a bold move.

Be silly. Be playful. It will make your life better — it sounds so simple, but it’s true. Silliness is a huge factor in living well! Take Albert Einstein. One of the greatest physicists of all time; a nobel prize winner who developed the general theory of relativity. He’s known as a genius; a beacon of enlightened intelligence. But did you know that one of the most-published press photographs of Einstein (and some argue, the most famous press photo of any important public figure in the 20th century) shows him wide-eyed and sticking his tongue out. The shot was snapped by photographer Arthur Sasse after Einstein’s 72nd birthday party. And people love it — we all love it — because it’s an image of a serious, respected person not taking life too seriously.

Have you heard of somniphobia? It’s the fear of going to sleep. And it’s a genuine phobia that lots of people have — although it’s rarely discussed. Somniphobia is most common among children who develop the fear after experiencing bad dreams. They’re afraid of falling asleep because they might have another nightmare. The same is true for some adults; and this phobia is also found among people who have sleep disorders, such as sleep apnea, which cause them to wake up from sleep feeling very distressed. But some people have somniphobia with no obvious cause at all. If you feel scared of going to sleep, you’re not alone. Learn more about this phobia and seek help if you need to. Researchers have found that somniphobia can be overcome with support — so you can sleep peacefully again.

DAILY INSIGHT Using simple, grounding hand positions (known as mudras) can help to calm your body and mind at any time. One mudra in particular, typical of Buddhist meditation practice, is an easy yet powerful way to relax the body and encourage peaceful contemplation. It helps the arms and shoulders to relax, which in turn tells your nervous system that all is well, and reduces the release of stress hormones. You can use it during a meditation practice, but you can also use it at your desk; on the train; or while you’re taking a moment of stillness during a busy day. DAILY ACTION With both palms facing up, place your right hand on top of the left. Rest the backs of the hands on your legs, wherever they comfortably fall, and allow the tips of the thumbs to touch one another. Focus your awareness on the hands for a few breaths and feel the flow of calm energy that passes through them.

‘Low effort syndrome’ is a term that describes an important aspect of a fixed mindset. In brief, it is the refusal to work hard and put in effort when there is the potential for a perceived failure. Making an effort to succeed makes you vulnerable; because if you don’t succeed, your flaws or limitations are there for the world to see. So people living from a fixed mindset experience low effort syndrome. They mask their low effort as a desire to have a relaxed, easy life — they say they just don’t want to have to work hard. They want to coast. But what lies beneath that is a fear of failure. In contrast, people with a growth mindset know that failing does not make them a failure, or a loser. They work, and put in effort, with an understanding that no matter the outcome of their efforts, they will learn and grow.

Working out doesn’t have to look the same for everyone. While hitting it at the gym works for some, it doesn’t suit others. But studies on the physical benefits of Brazilian Jiu-Jitsu remind us that there are always other ways to get fit. Jiu-Jitsu involves intermittent high, moderate and low intensity activity which requires serious conditioning. This grappling combat sport has been proven to build muscle strength and flexibility, lower blood pressure, improve sleep and help to manage moods and emotions. It can be particularly beneficial for men who feel an intense need to express the aggressive aspects of their physicality — and who might struggle with a variety of mental health issues without an opportunity to do so.

Have you seen the list of questions that will make you fall in love? Psychologist Arthur Aron created a list of 36 questions specifically designed to create intimacy between strangers. The questions are divided into 3 sets — with each set more personal and probing than the last. Aron and colleagues argue that by creating a sense of vulnerability for both people, these questions can stimulate feelings of love. The growing intensity of the questions reflects the way that intimate relationships develop — but by asking these questions in sequence, the experience of intimacy is speeded up. These questions may or may not help you and your potential partner — or current partner — fall deeply in love. But they make for a fun evening together either way!

How do you talk about money? Do you speak about it openly? What kind of language do you use when you talk about money — is it mostly negative, mostly positive, or balanced? As we grow up, we absorb impressions from everyone around us. And many of us integrate an understanding of money that holds us back in later life. For example, you might subconsciously learn that money is bad, or that it’s greedy to want money, or that people like you don’t earn much money. The way the adults around you talked about money when you were a kid probably still influences how you think about money today. Subtle things like secrecy between parents regarding their spending; justification of purchases; and negative phrases about money all get into our minds and stick with us. You can change the way you feel about money to welcome it into your life more easily. Start with this question: how much do you truly want to earn?

How are you feeling right now? What one word describes your emotions about the day ahead. We hope you’re feeling ready; calm; maybe even excited. But if your feelings are low or you’re anticipating challenges or anxiety today, take a moment right now to let that go. Take a deep breath in and breathe in that feeling. Breathe it deep into your body. And then hold the breath for a few seconds; holding that feeling inside. Then exhale and let that feeling go. Breathe it out. Expel all of the air from your body — and as the air leaves, so does the feeling. You can do today. You’ve got this - and we’re rooting for you.

The largest global sleep study ever undertaken included 10,000 participants aged from 18 to 100. Analyzing data from people of such different ages allowed researchers to bust a common sleep myth: that sleep is less important for your brain function as you get older. Ever heard someone say that they need less sleep than they used to because they’re over 50, or over 60? It’s not true. The study found no difference whatsoever in the effect that sleep disruption, too much sleep, or lack of sleep, had on cognitive performance across ages. Sleeping too little or sleeping too much affects the way your brain works no matter how old you are. A regular sleep routine isn’t only important for teenagers and people in their early 20s. It’s ALWAYS important.

Where are you? Notice. Notice the ground beneath your feet. The walls or the space around you. Allow your eyes to blur a little and become aware of colors and shapes within your field of vision. And then focus your eyes and notice distinct objects; notice details. Become aware of a leaf on the ground or a mark on the wall and concentrate on it for a moment. Become aware of the textures you can feel against your skin. The sounds you can hear close to you, and further away. Notice how the space around you smells — subtle scents or stronger ones. Notice your breath. The gentle movement of your spine with each inhale and exhale. You are here. You are present. Notice.