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#1change

8/27/2018

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Did you know that the way we lead our lives (lifestyle) contributes to around 70% of long term illnesses? That's the food we eat, the exercise we do, our habits (do we drive everywhere or go by bike or walk?), and how we deal with stress.

It follows then, that long-term illnesses are avoidable and can even be reversed, so if we can change what we do (our behaviour) in the long-term (by making steady changes), we will achieve great results.  


#1change is a new campaign, which has avoiding long-term illness at its heart.
This campaign is all about saving our treasured National Health Service, taking responsibility for our own health and wellness and taking action. The idea behind the campaign is to use a trigger, and then share your success using the #1change hashtag. The positive change over time, all adds up to a healthier you.


It is easy to fall out of good habits when we don’t pay attention or actually not even get going with them because life is so busy and it is just one more thing to remember to do. That is why the #1change idea is great as it relies on a trigger to make it happen. 
Knowing the link between long-term disease and lifestyle choices, is the first step in making positive lifestyle changes. But to ensure it really happens, here is the suggested frame:

TBC

Trigger- Choose something you commonly do daily e.g. brush teeth

Behaviour – What is it you want to change e.g. do push-ups, so start with one just to establish the habit. Every time you brush your teeth, do a push-up.

Celebrate – pat yourself on your back every time you “brush and push”, and share your success with your friends.

Share and inspire others on social media under #1change

​As an example: if you want to start getting your exercise done first thing in the day, when you set your alarm at night (trigger), lay your work-out gear next to your phone. Seeing it in the morning will help you establish the habit (behaviour). Don't forget to Celebrate: share on social media with the #1change hashtag. You can even tag us if you want us to help you be accountable (@bodhimovementmassage).

What #1change will YOU make? I'd love to hear from you!



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Looking for More Conscious Living and Energy?

7/16/2018

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As with most things, repetition is key to developing a habit, so the more we adopt practices like these, the more likely we are, to turn to healthier habits at times of stress, and the fewer moments of stress- that we feel are unmanageable- we are likely to encounter. And of course the quicker we are likely to reach our goals too! 

Committing to Conscious Decisions.

If you want to achieve a sense of peace in the midst of your life- whatever that might look like, taking a moment to be a conscious observer (e.g. rather that asking ourselves "What can I do about this?"- if indeed we give ourselves that time before reacting) can give us the breather we need. How would it feel to stop and take some deep breaths in a moment of stress, and ask "which part of me is disturbed?" before asking ourselves: "Who is it that sees this?" Distancing ourselves as the observer in this way, gives us time to make a more conscious choice. We might still decide that anger for example, is the appropriate path; but the difference will be a conscious choice, rather than a knee-jerk reaction. Yoga, sound meditation and other types of meditation are great tools for this also.

How can we commit to this? With a new habit of this nature, it can be helpful to spend 5 minutes at bedtime reflecting on paper, or even just in our mind, on how many times we were called to/ able to make more conscious decisions in that day. It is helpful to do this without judgement, if we can. 

Committing to Exercise

Once we are on the road to committing to more conscious decision-making, we are likely to find committing to exercise easier to do. When faced with the morning's to-do list, if we have not made conscious choices thus far in the day, we can easily feel overwhelmed. Perhaps we hit the snooze button this morning, or the dog ate the newspaper; maybe the cat has puked on the doormat or Johnny can't find his homework. All these things require some attention, but we can prioritise if we are practising conscious decision making. Exercise and committing to exercise, really no matter what, can afford that sense of "I can achieve anything". It energises us, gives us the happy hormone rush, and helps us to think clearly. Choosing this time for ourselves, day after day (perhaps even getting up earlier to fit it in!) will give us the motivation we need to face our daily challenges with optimism. All this tends to make us more productive and therefore more valuable and happy! Win win. 

How can we commit to this? Any journey begins with the first step and repetition is the key to habit forming. Being prepared the night before, and other tips to help you have a great morning, you can read about here, and will help you get started, but the repetition bit is a conscious choice you make day after day.

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Bedtime habits for a great morning.

6/6/2018

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​Contrary to popular belief, we do not have infinite supplies of will-power. And the morning is the time of day when we have our highest levels of it, so getting your mornings right is key to adopting new and healthy habits. (Remember it takes around 21-30 days for a new behaviour to become habit).

Getting a good night's sleep will help us feel ready to get up when the alarm goes off. But what if we still struggle to prize ourselves out of bed? The old 3-2-1 trick (or the 5 second rule as popularised by Mel Robbins) is a simple way to send a signal to your brain to trigger the fast acting part of your brain as well as limiting the influence of the slow acting part of your brain. This method is simply counting down from 3 or 5-1, once we have made the decision to roll out of bed.

And really key to winning in the morning, is preparation the night before. Before bed, lay out your clothes or work-out gear.  Having something appropriate and comfortable to hand first thing in the morning, takes away the energy required for decision making (what shall I wear? What's the weather doing today?) You can even check the forecast or have 2 options ready, if it could go either way. 

A breakfast high in (healthy) fats and protein is just perfect for sustaining will-power. But perhaps you feel you don't have time for anything other than a slice of toast on the way out of the door? Prep your nutritious breakfast before bed, ensuring you opt for high protein, high fats. There are some great plant-based recipes for breakfast on this site. To up the healthy fats, add half an avocado or a small handful of nuts. If you are working out first thing, start the day with lemon water or black coffee. Or both, in that order. Save your breakfast for after your workout.

Proper relaxation before bed is very underestimated, but can be a great stress-buster and help with insomnia and hypertension. Firstly, a screen ban for 60 minutes before bed is really helpful; therefore any alarms on your phone might best be set early evening- or be radical and buy an old-fashioned alarm clock!

An old fashioned book at bedtime can do wonders for your sense of inner peace and tranquility, lowering blood pressure among other benefits such as improving memory and analytical thinking.

Some people like to do a relaxing practice of meditation or yin and/ or nidra yoga before bedtime, for their benefits for stress and anxiety.

Whatever you choose to include in your bedtime routine, have your productive early morning start as your goal: whatever you can do before bed to maximise your chances of a better morning, is worth doing. 

Finally, if your mind is still buzzing when you are ready to sleep, take a moment to recall any thoughts that may be weighing heavy on your mind. One helpful strategy is to recall the thought in your mind''s eye, as if  you are seeing it appear on a screen. Then swipe it away, and watch it disappear. This act of recalling and swiping away, allows the mind to relax. Often those thoughts and worries that come to us late at night, and seem so important, are often on waking, not as important as we thought. 
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June 06th, 2018

6/6/2018

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​Rising early can be life-changing. It's no exaggeration, that a few small tweaks to your routine can be an absolute game-changer. Just think of all those adages; the early bird who gets the proverbial worm; early to bed, early to rise and the payback for our health, wealth and well, wisdom. And if you think we are over-egging it, consider this:  

Isn't it easier to push through a bit of pain or suffering first thing in the morning for the first few days, than to wake up every day, and feel a tinge of dissatisfaction with where we are in life?

Perhaps you are not a morning person and no matter how much you try, mornings are not for you. But mornings can be for you. Although waking up early may find you grumpy at first, once you get used to it, you will have more energy to take on the day and be better at making decisions, be more productive and clearer thinking. What's not to love!

You are also more likely to have a healthier breakfast, setting the tone for the day. Win, win! It could even help you lose or maintain your weight more easily, as a happy side effect of this new habit.  

Waking up early gives you an extra hour to live! And why not spend this time exercising? Exercise wakes you up and gives you all of these benefits and more. 

An earlier start to the day gives us quiet time, with no one or very few people around. Perfect to roll out of bed and practise 5-10 minutes of yoga or meditation to set us off on the right foot for the day. 

And of course, with all this exercise and and clear thinking, come bedtime you will drift into much more effortless and deep sleep!

Remember: success in any field or pursuit, comes from the cumulative effect of daily habits, perseverance and a spot of digging deep in times of perceived weakness. You can do it!
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How do you celebrate Easter?

6/6/2018

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Easter is rich with tradition and custom, even if you don't celebrate in a religious way, you might still have local or family traditions you go back to.

One of our favourites is eating chocolate! Not the calorie-laden/ low-nutrition kind, but something a little denser, with a nutritional punch. If you are looking for cruelty-free Easter treats, The Vegan Society's top Easter Treats might be your first port of call.

Easter needn't be all about the chocolate! It's a lovely excuse to spend some bonding time with family or friends, or get out in your local community, get some exercise or do some crafting. 

There are some really fun, grown-up Easter crafting ideas can be found here, or if you are in the mood to get out and about Easter weekend, what about a ramble to discover Snowdonia's Hidden Gems? If you've got the kids or Grandchildren over Easter, why not get out and join an Easter Egg Hunt? Or perhaps you want to make your own Easter treats? There are some great, fresh ideas here, from Keepin' it Kind.

Whatever you get up to this Easter, we would love to hear from you!

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Savouring your experience: self-love through mindfulness

2/16/2018

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Give yourself a little love this Valentines by taking some time to notice your surroundings and savour your experience. 

How often do we savour the moment? If we are remembering to practise mindfulness, we may be well versed in savouring the chocolate tiffin or even routinely return to our senses in moments of high stress. But what if now is a difficult period in your life. What is there to savour in grief? In boredom? What are we really trying to run from when we try to escape these? Must we always be filling our heads with thoughts?

Editor-in-chief of mindful.org, Barry Boyce recently challenged himself to a week of savouring; and what he learned was fascinating. He used the experience to open up the more difficult feelings in life, and see them as a chance to realise we are really alive. And through meditation he learns (once again) to really savour the freedom we can sense from the need to always be stimulating our minds. You can read more here.
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January 19th, 2018

1/19/2018

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How have your New Years resolutions gone so far in 2018? 

Do you feel that the cycle of goal setting in January isn't working for you? 

Do you know that a daily home practice of yoga will really help your body and mind in 2018? 

When we awake on 1st January, we might turn our attention to New Year's Resolutions with a focus to what we think we need to bring into our lives, in order to be “successful” or “accepted” in some way. These kinds of resolutions rarely bring results nor remain a steadfast commitment in our daily lives.

Using our yoga practice on the other hand, encourages us to establish a resolve to create the life we are meant to embrace and enjoy. As we begin our daily practice, we can acknowledge the intention, in a relaxed and focused state, bringing our intentions to a deeper level of our being to guide the choices we make in life. This impacts on what we draw to us in our experience also.

As the year marches on we all faces times when we are less inspired by our present circumstances and our surroundings, and where our goals seem a million miles away. Perhaps we feel out of control or become stuck. But through regular practice, with a deep connection to our intention, there is a knowing or a longing, a place of clarity that we can keep returning to, which is exciting and enlivening. When we have the courage and true commitment to honour this deep call within, the universe will reply and open up doors that ceased to exist a moment earlier.
Listen to that inner voice and know that if you move towards your true path with courage, compassion and determination, then the universe will conspire to support you.
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Glow Through Winter

1/19/2018

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Looking after your body is as important as your mind. Keep your glow with these top tips:

Eat Your Greens

Take care of your gut and your skin with vegetables and fruits high in carotenoids, such as peppers, carrots, berries, tomatoes, pumpkins, sweet potatoes, spinach etc. Organic is always best if you can source them- particularly berries which can contain higher concentrations of harmful pesticides.

Up your Omega 3s

If you eat a plant-based diet, opt for ground flaxseeds, almonds, chia seeds, ground linseed, hemp seeds and walnuts, and use vegetable (rapeseed) oil as your main cooking oil. 

Avoid inflammatory foods
Avoid sugars as much as possible. Probably the most important thing to do for your skin health. If you eliminate these for a few weeks you will most likely see a very visible improvement in your complexion.

Water

Drink as much water as possible: it is actually really easy to become dehydrated this time of year with fires, heating and air-con; as well as the temptation to over-indulge in coffee, hot chocolate and mulled wine. Be mindful of how much of  these you are consuming and ensure you are getting plenty of plain water. If this is difficult for you in the cold, drink hot water or even better: add some lemon. 


Keep Moving

Keep yourself moving with some daily Sun Salutation practice in the morning, winter walks and simple stretching. Don't forget your yoga nidra at bedtime for a really restful sleep. There are some great yoga nidra guided meditations on YouTube.

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Essential Self Care Through the Winter

11/14/2017

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According to the ancient Indian tradition of Ayurveda, the definition of health is living 24 hours a day with the body, mind and senses full of bliss. This means balanced mind and body, balanced digestion and a getting a good night's sleep every night! So we are challenging ourselves (and all of you!) this Winter to live each day full of bliss. How can we achieve this?

1. Make sure you get enough rest. Before bed drink a cup of warm almond milk with a pinch of turmeric and powered cardamom before bed.
2. Reduce stress by simplifying: Get organised by making lists and planning ahead.
3. Exercise daily: If you can't do anything else, find the time for a short walk in fresh air. Exercise will help you think more clearly, sleep more deeply and minimise stress.
4. Travel smart: make sure you leave early with plenty of time so you're not rushed.
5.Drink caffeine-free, warm drinks. Herbal, organic teas are best, and cinnamon is invigorating. 
6. Eat more astringent, bitter and sweet foods. This doesn't mean heavy concentrated sweets, but whole grain rice, whole grains and whole foods.
7. Flavour your food with cinnamon, fennel and coriander.
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The Harvest Moon and Other Full Moons

10/25/2017

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Many people felt the effects of this month's full moon, and not necessarily in a good way! Each year as summer in the Northern Hemisphere slowly slips into autumn, we have the September and October full moons to shine their luminous light on the change of seasons. When the September full moon occurs closer to the autumnal equinox, which fell on September 22 this year, it’s called the Harvest Moon. But if the October full moon is closer to the date (this year 5 October), she takes the title. It is well known that the Moon’s gravitational pull on the Earth’s surface has an effect on tides and that its phases coincide with many biological rhythms in animal, plant and human life. All full moons are special, but the Harvest Moon has some unique features. 1. Next year, we'll be back to the more usual schedule, with the Harvest Moon occurring on September 24, a mere two days after the 2018 autumnal equinox. 2. Harvest moons can happen as early as September 8 or as late as October 7, making this year’s relatively late. 3. Sometimes the full moon happens on the equinox itself, the Harvest Moon last perfectly coincided with the autumnal equinox in 2010, and will do so again in 2029. 4. According to early Native American tradition, the calendar was marked by cycles of the moon and thus, each one has a seasonal significance and name. The October moon has been variously known as the Full Hunter's Moon, the Travel Moon, and the Dying Moon. Aside from these interesting aspects of the last full moon, modern day analytical research has shown that physically and psychologically we are affected by both the full and new moon. This is because the gravitational pull between the Sun and Moon are strongest when they are sitting together (conjunct) at a new moon or exactly opposite (in opposition) at the full moon. So if you have been feeling slightly out of sorts, or even out of control, don't sweat it: you are not alone.

Top tips for navigating a full moon:

Be mindful of the moon's cycles using a lunar calendar or simply a site such as this one.
Observe the affects on yourself, and educate yourself in what your particular needs are around full moons. 
Try not to plan too much around a full moon, particularly if you find you are sensitive to its effects.

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