Mantra.

By definition, a mantra is:

mantra

noun man·tra \ˈmän-trə also ˈman- or ˈmən-\
  •  a sound, word, or phrase that is repeated by someone who is praying or meditating

  • a word or phrase that is repeated often or that expresses someone’s basic beliefs

I use mantras in my daily life and I picture them as a grounding force in a chaotic storm. When your mind is spiraling down an anxious path, a mantra is the kind person who stops to give you directions. It helps by refocusing your thought process and shifting your mind into a calmer demeanor. My brain really loves to work hard, so I meet that need for constant activity with positive thoughts and phrases.
Here are a few beautiful mantras to take you into the weekend. I challenge you to embrace the concept of a mantra and allow the words to fill and calm your soul. The next time you are ruminating on anxious thoughts, replace that fiery energy with some of these options. You will be pleasantly surprised how quickly you can rewire your thoughts and calm your spirit.

I am confident about solving life’s problems successfully.

I transcend stress of any kind. I live in peace.

All is well in my world and I am safe.

With every breath, I release the anxiety within me and I become more and more calm.

Life is wonderful. I trust in God/Universe to live a well fulfilled life.

I overcome my fear of anything and everything and live life courageously.

I acknowledge that the only constant in life is change and am prepared for it.

I am free of anxiety and continue to do so.

Let it be.

Credit to:http://www.self-help-and-self-development.com/affirmations-for-anxiety.html

 

 

Love and Light

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Breathe in the love around you. Be tall like the trees and bright like the sun. Namaste.

Nature meditation.

This weekend we embarked on a hike in Dawsonville, Ga. We hiked to a bed and breakfast that can only be reached by foot through the hills of north Georgia. It is a true gem and perfectly named “Hike Inn.” Ahh, the puns. This was our second trip to this secret spot and it was wild to see how much has changed in our lives since our last visit. When we first started hiking two years ago, we stumbled upon the Inn on a google search. The only hike I had ever done was towards the back of the Target parking lot on Sundays. This whole “put on a backpack, voluntarily walk through the woods, and eat beef jerky” thing was not my normal routine. I played outside a lot as a child, but quickly lost that wanderlust side of myself in early adulthood.

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Our journey back to Hike Inn this weekend was healing. We had genuine conversation with new friends, listened to guitar as the sun set, and silently gazed out at the mountains. My love affair with nature has grown with each hike. We have hiked hundreds of miles in the past 2 years and I feel as if I find a piece of my soul during each walk. There is something so vulnerable about traipsing around in the woods and facing your own mind. It is a raw experience where all stimuli of distraction is gone and you must delve into your own spirit. You begin to get to know yourself out in the wilderness.

Meditation and nature compliment one another. Throughout history, many people used nature as a practice inspiration and conducted many sessions outside. Most of us do not have the luxury of living on acres of land, so hiking is a good compromise. I enjoy a walking meditation during my hikes. It normally goes something like this:

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Deep breath in 1-2-3, hold 1-2-3, exhale 1-2-3, look around at the magnificent earth. Feel the ground under each boot as you step. Smell the fresh air. Listen for the birds.

Another favorite of mine is something I think I invented…granted, people have been alive for many years so I’m sure some other boho hippie has done this before me. Sigh. Anyway, this is how it goes:

ABC’s of gratitude. During your hike, think of one person, place, or thing that you are grateful for that begins with the letter “A.” Move all the way through the alphabet. You will be humbled by the blessings in your life and by the peace of your surroundings.

We disconnected from technology and the outside world this weekend. It heightened the intensity of my practice and allowed me to truly experience my surroundings. When is the last time you were in nature and sat down to take it all in? I bet you were tempted to take out your phone and immediately capture the beauty. What if you captured the beauty with a mental picture and used it to harness inspiration for your meditation practice? I am guilty of using my phone too much and forgetting the importance of a mindful presence. Working on it…

After we got home, I felt really overwhelmed from all of the stimulation of regular life. Everything seems so loud, bright, and busy after spending a few days in the woods. I verbalized this to Kemp and he added tapestries to my meditation corner to create a secret place. Now, I can meditation and read in my own hidden corner.

My wish for you is to get outside, connect with nature, and do hippie shit.

Love and Light.

 

 

 

Toolbox.

The most daunting part of anxiety is the sneak attack. Anxiety might decide to come play while you are buying bruised organic avocados at the grocery. It might miss you so much that it decides to rear its head during a coffee date with friends. She (I’ve given my anxiety a sassy female alter-ego) might decide to stop by and say hey while you’re 12 episodes deep into Orange Is The New Black. Anxiety is overwhelming simply because it pops up unannounced. These annoying sneak attacks have given me the opportunity to learn how to combat that unwanted wave of panic.

The biggest thing I have learned is to always be prepared. Build a physical, mental, emotional, spiritual toolbox that you always carry. This can be a gray area because some people use items to distract from anxiety or associate certain items with stopping panic. I don’t want you to try to stop it. I want you to ride the wave and have tools that will make you more comfortable during the journey.

Here is my 4-part toolbox:

Physical

  • Lavender essential oil
    • I carry it in my purse/in my car/etc for instant zen
  • My engagement ring
    • My fiance told me to always look at it when I feel anxious and remember I’m never alone in this journey
  • A stone that says “let it be”
    • I bought this from a Crystal shop in Laguna beach. It helps ground me and put things into perspective

Mental

  • Positive self-talk
    • Tell yourself how awesome you are!
  • Mantra
    • Choose 2-3 mantras that you can repeat to yourself if the anxious thoughts are pervasive
    • “Feel the fear and do it anyway”
    • “All is well”
    • “Just keep swimming”

Emotional

  • Feelings are feelings and thought are thoughts
    • Really, though…it is simple! Focus on what your body feels like, not the chaotic shit storm inside your head
  • Reach out to someone around you and verbalize your anxious feelings
    • Telling someone how you feel and creating that connection will make you feel less vulnerable

Spiritual

  • Lift up these feelings to a higher power, whoever you believe in
    • You have God, many gods, the Universe…the possibility to have so many people on your side
  • So much pressure can be relieved when you send up anxious thoughts to the sky

 

Plan ahead, use your toolbox, and dominate life. Over the years, I’ve learned that I can lessen the extent of my anxiety by preparing. If I’m nervous about an interview, I might type the address of the office into Google Earth to see a street view of the building. I might lay out my clothes the night before and have my tea mug laid out. I might drive to the location an hour early to prepare for traffic. I might bring an extra pair of clothes if I spill something on my interview attire. This literally happened in the past (insert long sigh). I might prepare answers to common interview questions. Another example of the benefit of preparation is going out for a weekend hike. I will meticulously plan what supplies, clothes, food I need. I will look at the weather and prepare extra gear. I will carry supplies that could last me a few days if something happens.

You have to stack the deck, make the odds in your favor. Anxiety does sneak up and you can’t always be ready. But…you can be better prepared to journey through the fear.

 

 

Hybrid.

Modern medicine tends to fixate on diagnosis and treatment, whereas a wellness lifestyle focuses on education, self-awareness, and prevention. Instead of merely treating disease, the wellness lifestyle addresses its causes-what lies beneath the disease and its symptoms.

-The Essential Life

In 5 short months, I will be a family nurse practitioner. My journey in medicine started a decade ago when I began volunteering at a local hospital. At the ripe age of 16, I learned about getting my hands dirty. I mean that metaphorically and literally. Seeing patients in the hospital fascinated me. During a lunch break, I ate my stale bagel and reflected on my experience.

Why did she wait so long to get a check up? Why did he give up on his health? Why doesn’t she seem to care about what is happening to her body?

My thoughts were, perhaps, non-traditional lunch break thoughts. However, I was truly curious why people waited until the brink of death to seek help. I grew up going to the doctor for annual check-ups and learning that preventative health was important. I understood that physical fitness and healthy foods were important. I have carried those core values into my professional life.

So, the question of the hour is this…can you achieve wellness by practicing both complementary and traditional medicine? Is there a market for the nurse practitioner who will prescribe:

  • increased physical exercise
  • essential oil diffusion for stress management
  • antibiotics for strep throat

The hybrid of preventative medicine, wellness, and disease management is possible. I’m just not sure how to achieve it. I see the value in both practice styles. The benefits of holistic, complementary medicine:

  • patient autonomy
  • inexpensive interventions
  • 1,000s of years of anecdotal experience
  • natural
  • less extreme side effects

Let’s play devils advocate and discuss benefits of traditional medicine:

  • societal support
  • greater amount of evidence based practice
  • variety of double-blind research studies
  • mainstream education through medical school
  • quick support/treatment of a variety of illnesses

Healthcare is broken in this country. Again, that is a post for a later time. Could a hybrid of eastern/western medicine be the answer to change our health? As Americans, we are some of the most unhealthy people in the world. Participating in a culture of prevention, rather than treatment, will augment longevity. In a perfect utopia, this is how I want to practice medicine:

55 year old patient presents to the clinic with an acute upper respiratory infection. The patient is very physically active, eats a balanced diet, and denies smoking/drinking. My plan for this patient would be to diffuse Doterra On guard+Breathe at night and prescribe traditional pharmacology (inhalers, steroids.)

Is it possible to create this crossbreed of medicine? If any incredibly rich people want to fund my research, do not hesitate to reach out 🙂

My greatest wish is to see people take care of mind, body, and spirit. Treat yourself kindly and create a body that is strong and healthy. When you do get sick, I am here for you…but take the first steps towards prevention and wellness!

Fleeting.

“Unbeing dead isn’t being alive.”
― e.e cummings

I have heard that you can not escape death. It might be a rumor, but it seems to be a popular one. Lately, death has been sprinkled throughout my professional life. As a nurse, we do our best to stall the inevitable. We pause death, we push it back, we scare it away for a few more days. Eventually, the greater plan outweighs our own and the patient transitions to the after life. Some people spend 99 years on this earth and some spend a fraction of that time. Certain lives are long lived and others are fleeting. What determines your journey? Why does one person live to be 100 and another dies as a child? Existentialism aside, that is probably a discussion for another time. For now, I want to share what I learned from people dying. I am shooting for “morbidly uplifting.”

When a patient dies, it makes me question my journey. I question my priorities, my stress, my choices, and my soul. It changes my perspective. When I reflect back on years of journeying with anxiety, it seems so small in comparison. I feel lucky my heart rapidly beats and my anxious mind processes at a rapid pace…because that means I am still alive. Anxiety sucks. We know this by now. However, when I see a deceased patient, I pinch myself because I feel so grateful that my journey continues. A minor panic attack feels like a blip on the radar screen when you see a grieving family member choke back tears. It is all about perspective. Something that feels overwhelming in your life may not seem like anything to another person.

Health can be fleeting. You don’t know what next years physical might find. You don’t know what disease might manifest in ten years. So…why not embrace today for its perfection. Life is unpredictable, so focus on the beauty of today. Be mindful of your energy, breath, and body. Do not let feelings of anxiety or panic dictate your happiness. In the big picture, it is not that serious. Try to minimize your experience and see if that helps with perspective. Yes, you panicked today but that means you are still energized and breathing.

Take your right hand and place it on your chest. Feel that? It is a constant reminder that your work is not done. You have potential to make today the best day of your life. You have a heart that works hard to fulfill your body, mind, and spirit. Embrace each day with an unprecedented desire to find joy in the simple things. You can not predict the future, but you can savor every minute on this divine earth.

Love and light.

 

 

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My favorite spot to reflect and create.

Anticipatory anxiety.

Why does the unknown scare us? Why does the future cause us unrest? Why do we use anxiety as a mental placeholder while we wait for something to happen?

Well, the answer is simple: anticipatory anxiety.

Humans like control. We like to know what is happening, who is doing it, what it will feel like, and when it is supposed to happen. I am speaking for the vast majority of people. I will exclude the true wanderlust hippies who live blissfully in the NOW. Hopefully, the rest of us lay people can join you one day.

Scene: You have a presentation for work at 4:00pm. You wake up that morning, feeling a blend of nausea and excitement. You can’t focus at work and you feel like your brain has taken residence in a cloud high above the office. You might feel foggy, unfocused, on edge. Your brain recognizes the importance of the presentation and (rather unfortunately) decides it is a really BIG SCARY TERRIFYING THING. That is the deal with an anxious brain. It is overstimulated and angry with adrenaline. You might feel your heart rate increase, another sign that the sympathetic nervous system is pre-gaming this event. Why do the hours leading up to something stressful also have to be stressful? Hey Universe, that is not fair.

So, how do you challenge the anticipatory anxiety. I will let you in on a secret. The event is never as scary as you pictured it. You didn’t barf, pass out, or cry. Or maybe you did…but most people are genuine humans and would be empathetic to your struggle. It is never that bad, that scary, that daunting. Your mind and your adrenal glands have been primed to give exaggerated reactions to stress. Let’s talk about how to calm that response system down in the hours leading up to a stressful event.

  • Be mindful of the present
    • focus on what you are doing right now
    • what do you smell, hear, taste, feel, see?
  • Challenge the catastrophic thoughts
    • what is the worst thing that could happen? (thanks to my mom for instilling that great trick, love you!)
  • Make a positive thought for every negative thought?
    • “Ugh, why am I so anxious right now?!”
    • Counter with “I can harness this feeling to give a creative, energetic presentation”
  • Breathe
    • utilize Pranayama breathing techniques to engage that lovely parasympathetic nervous system and slow the mind/body down

Anxiety blows. Why wait precious hours getting anxious about possibly being anxious?  It is a cyclic thought nightmare. Just say stop. Literally, yell the word stop. Embrace the present moment, focus on your breathe, and save your beautiful brain power for something more productive.

I challenge you to try some of these techniques the next time you find yourself ruminating before a stressful event. Your life is beautiful and worthy. You don’t deserve to waste time with worry.

Love and Light.

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Slowing down before a presentation with a 5 minute meditation and some Doterra aromatherapy.