Sometimes we need to take a break to have some water, breathe and refocus. If we just sit and listen to our body, we will relax, reduce stress, and detox our mind. Did you know that we can also heal ourselves with certain healing sounds our body needs at the moment?

I would like to share with you this extract from the article Sound Healing by author and psychic Misa Hopkins.

To intuitively sense what sound your body needs at any given moment, arises from your ability to listen to and sense your body without being distracted by external sounds. The sound emerges freely, when you are not encumbered by predetermined ideas about what you think that sound should be or judgments about the quality of the sound. Sound flows freely from a quiet mind.

Fortunately, if you are curious about sound healing, sound itself can help you focus and quiet your mind. Consider this very simple exercise:

1. Begin by sighing out loud from high to low. Do this about three times until your body is relaxed.

2. Sigh out loud again, only this time land on a sound that feels like home and hold it. Make this sound for about one minute, breathing between each sounding.

3. Sit quietly for one minute and notice what is happening in your body.

Repeat this exercise landing on a new sound that feels comfortable for you to make. Hold this sound for about one minute and notice for one minute. Do your best to observe without analyzing or attempting to figure anything out.

For example, you might notice that you feel warm all over or in a particular area of your body. You might see light, or feel energized or at peace. Give yourself permission to simply notice without needing to give it any meaning.

Click to listen to our interview with author and psychic Misa Hopkins on How to Create Our Own Miracles for Healing.

Breathe, smile and be happy.

Irina Wardas, HHC

Women’s Holistic Health and Nutrition Counselor and Coach

Do you consider yourself a happy person? What if I tell you that you can add more joy and pleasure into your life just by practicing mindful eating?

How long does it take you to eat your breakfast or lunch? When was the last time you enjoyed your food while chewing properly? Our eating habits are our choices, and they can tell a lot about the person. To choose joy of eating, pleasure from food at least three times a day is a choice. To make our choice a healthy habit will take time and practice.

In order to have more joy and pleasure and less anger, frustration and anxiety in our lives we need to practice attentive eating at least once a day. It will help us reduce stress, speed up our metabolism and absorb more nutrients which is very beneficial for natural weight loss/weight management and overall health.

I would like to share with you the extract from the book The Yoga of Eating by Charles Eisenstein.

Tips to Practice Attentive Eating and Stress Relief Techniques for Natural Weight Loss

• Slow down your eating. Even you are absorbed in good times and conversations, reserve a tiny part of your awareness to see that each bite is fully chewed and swallowed before the next one enters your mouth.
• Before all meals. Observe a moment of silence or say a prayer of grace. This is actually a very powerful practice, and it takes less than a minute.
• Every day take one meal, perhaps breakfast, in silence , without the distraction of a newspaper or television. Devote that meal to just eating. Or if this too difficult, devote just five minutes of one meal.
• At every meal, let the first bite you take from every dish be with perfect attentiveness.
• During lulls in the conversation, or when someone is dominating the conversation you are not interested in, take the chance to patiently experience the pleasure of each mouthful.

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor and Coach

Do you worry too much?   Do your best to get rid of your obsessive negative thoughts and take a break from money worries that can make you feel stressed out and cause tension in the body. Too much stress can cause heart disease and certain cancers.

Rainbow journaling might help monitor your negative thoughts and feelings.

As for any tension you may have in your body, try the Spine Stretch Forward to relive stress, stretch your back and strengthen your core.

Stretch Away Anxiety and Tension with a Spine Stretch Forward Pose Stress Relief Remedy

1. Sit tall with legs extended and feet slightly wide than hip-width apart.Hold your arms straight out in front of you, and flex your feet. Inhale, pressing the crown of your head toward the ceiling. Hold your breath for a count of 3.

2. Bring your chin to your chest, and begin to round down toward you belly while reaching your fingertips forward -exhaling.

3. Inhale slowly as you reverse the motion of the exercise, rolling up as if pressing your back against a wall. Hold your breath at the top of your tall-seated position, dropping shoulders down and keeping arms stretched in front of you.

4. Exhale slowly as you begin to round forward again. Repeat 5 times, gradually increasing your exhalations to twice the length of your inhalations. (adopted from www.health. com)

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition and Relationship Coach