Good sleep is integral to our mental and physical health. Here are 5 tips to improve sleep: #1 Develop a Routine. Doing the same thing, night after night, signals our brain that it's time to go to bed. For example: brush teeth, engage in a relaxation exercise, get in bed, and read a book. Find something that works for you. #2 Limit Electronics. Electronics emit blue light, which mimics sunlight by inhibiting the release of melatonin (the hormone that helps us sleep). Try to l
Teaching mindfulness is one of the top things I'm asked to do- especially for parents and their children. For those that have been following this ToolBox, you will be familiar with the LovingKindness Meditations I've created. (If not, click here) I'm doing another presentation tonight for my favorite SMMUSD school. At this point, most people have heard of the health benefits of mindfulness, but many people don't realize that kids can learn mindfulness practices at very young
Although the holidays look magical and peaceful in the movies, the holidays are rarely stress-free for everyone. These times can bring up past hurts, anxiety about finances, grief for loved-ones lost, and a sense of being frazzled and overwhelmed with all the additional duties and obligations that come with endless holiday parties and another year of desperately searching for a meaningful yet reasonably-priced gift for your mother-in-law. If you feel this way, know that you a
Lovingkindness Meditations are a gentle and calming way of building more love and compassion for yourself and people around you. For many people, it's easier to feel love and compassion for others when they are acting in ways we want them do. But many of us find it more challenging to feel the same love and compassion when we are faced with poor behavior choices of ourselves and others. As mentioned in the previous post (Building Compassion-- click here), these practices are
So many people struggle with compassion for ourselves and for others. Maybe we haven't seen it modeled much in this world of lightening fast judgments and over stimulation. Maybe we've grown tired and our ability to love has been weighed down by deadlines, bills, and doubt. Whatever the reason, know that we are built to love and be loved. We are wired to connect, and we thrive when we feel felt by others. Like any other skill, compassion is one we can practice. Whether you st
Shhh. Be still. Surround yourself with quiet. Breathe. Reflect.
These moments are essential. Growth takes so much energy. It's exhausting. Giving yourself permission to stop for a moment to gather yourself will help you push forward again.
Think of growth like building a house. You spend days sawing and placing the wooden frame into place. Once you pour the foundation, you have to step back and allow the concrete to solidify. Continue to push during this time will set you
Let's build on the Breathing Tool earlier this week. (Didn't have a chance to watch it yet? No problem! Click here) Find a quiet place outside. It can be a corner of your yard, a bench at your local park, or even a beautiful image of nature. Settle yourself comfortably in your outside spot, open your favorite breathing app, and practice your 6 breaths-per-minute exercise. Not only will you reduce your stress directly by controlling your breath rate, but the added benefit of b