1. Make A List

Before going to bed, make a list of what you need to do the next day. Write everything down that comes to your mind and just in case you get more ideas, keep pen and paper beside your bed so you can easily them when you remember an additional task.

Writing down things that are going on in your head gives your brain the signal that it no longer needs to think about those tasks, which will help to slow or even stop the mental merry-go-round.

2. Avoid TV Before Retiring

The impact of news, thrillers or emotional movies are as  intense as underestimated. While your conscious mind seems to turn off while watching TV, the unconscious is working unremittingly, trying to make sense of the impressions it gets.

It does not distinguish between ‘reality’ and ‘movie’ – to the unconscious mind it’s mind it’s all the same. Here lies its power and its ‘weakness’.

Leave some time between the end of a movie and retiring and certainly do not fall asleep with the TV on.

3. Fill Your Mind With Inspiration

The best way to end the day is to do so on a positive note, so that you will be drifting off with uplifting thoughts.

Reading inspirational, motivational, empowering self-growth books and material for at least 30 minutes prior to bed will help to avoid falling asleep with the stressful thoughts like most people do.

4. Darkness

The darker your room the better your sleep. When it is dark, your body produces an enzyme that supports deep sleep and the reparation process of your body.

If you are afraid of the dark, put a light on a timer, so that it will turn off at a certain time or use a tea candle.

5. Avoid Electronic Pollution

Make sure to turn off all electronic devices in your bedroom or even better – ban everything that requires electricity from your bedroom and switch off your outlets . Every electronic impulse is a disturbance for the body, which in its essence is pure energy.

If you need an alarm clock to wake up in time, choose one that is or can be battery-operated.

6. Early Dinner

The purpose of sleep is to allow time for body and mind to heal and to repair. When there is undigested food in the stomach, the body is forced to focus on digestion instead of healing.

To avoid that, have your last meal at least 3 hours before going to bed and resist the temptation of late snacks. The body was designed to digest food best while moving – not while laying down.

A saying suggests to ‘have breakfast like an emperor, lunch like a king and dinner like a beggar’.

7. Quality Sleep

In Ayurvedic medicine it’s believed that there are cycles that are the most conducive for certain activities. Generally, going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and gives the person the most energy throughout the day.

However, some people need a bit more, some may need less sleep. Keeping it within 10pm to 6am (if you can), find out which time frame gives you the best quality sleep.

8. Drug Free Sleeping

Don’t take drugs that are supposed to help you sleep (unless required by your physician). Most are designed to simply deaden your senses. However, the goal of ‘sleep’ is to give your body the time and means to repair itself and prepare for the coming day.

When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

If you really need support falling asleep, talk to your homoeopath, who will be able to assess your situation and recommend a natural remedy that considers your personal conditions or try aroma therapy.

9. Fresh Air

Make sure that there’s a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you’re only able to breath in the air that surrounds you in your enclosed bedroom. Try opening a window (if it’s cold outside then just open the window a crack).

The fresh air that comes in while you sleep will help your body repair itself because you’ll have access to cleaner, more oxygenated air.

10.Exercise

During the day, do 60 minutes of mild exercise. If you don’t have time to do 60 minutes in a row, then break it up into 2 – 30 minute sessions, or 3 – 20 minute session, or 6 – 10 minute sessions – just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night’s sleep is “walking”.

How often have you heard it or even thought or said it yourself today?

We may use other words, but the statement is the same. We experience a lot of stress from the moment we get out of bed until we – often exhausted – fall back into it and even beyond.

Constant stress is one of the most serious causes for un-resourceful behaviour that initiates even more stress.

But is stress really our enemy?

In fact, stress is a very important factor when it comes to survival, because it helps the body to prepare for fight or flight.

The purpose of stress is to enable us to react to a stressor (stress factor), allowing us to quickly adapt to changing circumstances.

Stress also supports our development, because every effort and solution requires a certain amount of stress energy. It brings out the best in us. Top performances wouldn’t be possible without it, as they require a controlled amount of stress.

Like with many things it is the ‘too much’ that is harmful for body, mind and soul. Stress can only be useful, when it is controlled, managed, and dealt with resourcefully.

But how do we do that?

There are three starting points for stress management:

1. Stressors – changing your environment

Knowing what stresses you is a good place to start with. Once you know that, you can then work on ways to either eliminate, reduce or even avoid your stress factors.

For example you could

• turn off the phone or radio during a break, meeting or when you want to have some ‘me-time’ (eliminate)
• turn down the volume of phone, radio or other devices or shut the door to reduce noise when you need to work concentrated (reduce)or
• take another route to work, start earlier or later or even switch your way of transportation completely to public transport if you want to avoid the rush hour or road rage

2. ‘Self-Management’ – managing your stress response

Managing your stress response means learning how to create long-term health and wellbeing strategies and a resourceful attitude to

• cultivate or increase resistance (through active relaxation
• develop skills for an optimistic, positive mindset
• change the perception of the situation

3. ‘Agitation management’ – finding ways for an immediate response adjustment

In an acute stress situation it is useful to be able to refer back to more resourceful short-term techniques to influence your immediate response in order to avoid agitation peaks or the build-up of (negative) spiralling effects.

Short term health and wellbeing strategy options to reduce, cope with or prevent stress include

• Spontaneous relaxation
• Perception channelling
• Positive self-talk
• Venting -release from immediate pressure

Great natural and non-invasive alternatives to drugs, alcohol, medication, smoking or other health compromising choices are systematic muscle relaxation, autogenic training or breathing techniques, asking yourself power-questions or learning how to use self-suggestions or affirmations effectively.

In the long run, prevention is better than cure and dealing with the effects of stress is essential. Stress is always individual and usually home made, which means it is a learned behaviour or results from impractical habits.

The good thing is that every learned behaviour or behavioural pattern can also be unlearned, replaced or changed.

Stress can impact your body, mind and spirit on four levels:

1. Cognitive level – all mental processes – thoughts and senses
2. Emotional level – all feelings and sensitivities
3. Vegetal-hormonal level – all reactions of the autonomous nervous system and the connected organ processes that are normally not consciously controlled, like hormones
4. Muscular level – reactions of the muscular skeleton system, those that can be controlled consciously

This means that different stressors require different stress responses. How you experience stress mainly will give you a good indicator how to best deal with it.

For long-term health and wellbeing you may want to consider a strategy that involves relaxation (regular massages, meditation in motion…) or intentional exercises to calm the mind and strengthen the body, creating a supportive network or attending personal development workshops or seminars that teach self-management and life leadership skills.

A personalized 4-step guide to looking and feeling great from the inside out

If you want to make an informed decision how to eat healthy, move better and as a result increase your fitness and overall health, you may find this the book you have been waiting for.

The four steps in Paul Chek‘s guide cover

1. Questionnaire to self-assess the area of your health that needs most of the initial attention. The results help you to choose the chapter you want to read next:

2. Nutrition – Explained is the “No-diet” Diet, the scientific foundations the eating suggestions are built on and a graphic that helps you to choose the food that will nurture your body and deliver the energy it is asking for. For the one interested in facts and scientific backgrounds of food, this book offers may offer some interesting surprises.

There are no recipes on offer, which might be a bit disappointing for those who like to follow suggestions. This guide is not suitable for you if you prefer to be told what to do and what not, but offers enough information to make better choices when choosing what you eat (and when you eat).

The consideration of ‘Biochemical Individuality’ and ‘Metabolic Typing’ will give you reference and encouragement how to create a diet that suits your personal needs.

3. Exercise – Described the different types of movement, which is regarded as ‘the path to optimal health’.

Considered are exercises to increase flexibility and energy and conditioning your core, as well as ‘FUN-ctional exercises’, all beautifully documented with step-by-step explanations and visually supported with self-explaining pictures.

Chek mentions special considerations and how to put it all together to make it your personal exercise program that you can easily incorporate in your daily life and adjust to your level of fitness and commitment.

4. Relaxation – Explains how stress, lack of or too much sleep, cutting calories can affect your health and – in a really funny way – the causes and effects of poor digestion and what to do about it.

Overall a wonderful holistic look at living healthy, highly recommendable.

Rating: 4/5 stars

Lots of stalls where present who showed ideas, strategies or products that support a healthy lifestyle and at the same time live in tune with nature, reduce or avoid waste and overall be more sustainable.

Transition Guidance was represented through the Nuad Thai Academy – providing FREE Foot Massage during the whole duration of the festival.

Almost 100 people put their name down to get in the draw and win the Introductory Offer, the signature Package that gives an overview and an impression of the Nuad Thai Academy‘s specialty:

Nuad Thai – Traditional Thai Yoga Massage
Head Over Heels - Hand, Feet and Head Massage
Nuad Thai Aroma Oil Massage and a
Personal Energy Assessment

All together 2 hours of relaxation and balance, valued at $125!

The lucky winner is announced here.

If you ever went on a diet, you know how boring they become after a while. What if someone told you that is actually much healthier to eat butter or drink coffee than using light/lite, sugar reduced or low fat products?

Have I got your attention?

Than you will like what Cyndi O’Meara has to say. She is one of only a few nutritionists who dare say the truth that the big cereal or soft drink companies don’t want you to hear.

Join in  a healthy lifestyle that does not require you to abandon and resign, but encourages you to eat food you enjoy and enjoy the food you eat.

Changing Habits 21 Day Weight Loss & Healthy Eating E-Book

will open your eyes to the truth that you were longing to and that you have every right to hear.

Learn more here:

You might also be interested in Cyndi’s other Changing Habits books:

This new 2007 updated edition of Changing Habits Changing Lives is an education about food and it shows you step by step habit by habit how to break out of the bad habits of dieting and start eating and living a healthy, productive and happy life.

This is one of my favourite topics!

That does not necessarily mean that I have mastered the art of de-cluttering -  au contraire mon ami! But it is a very powerful strategy to get major results with minor effort.

Clutter is as dangerous for the body as it is for the mind and the spirit.

So-called ‘messies’ have their disability to think in structured and organised ways reflected in their compulsion to hord things, which gives them a sensation of safety and worthiness. They have a very strong need to collect anything to an extend that goes way beyond ‘normal household amounts’- tins, cans, newspapers, clothes, pegs, cords and strings, pens and papers, toys, batteries, …  It takes a lot of patience and ‘digging deep’ to help those people raise their self-esteem and worthiness to live a ‘normal life’ independently from those ‘accessories’.

The word clutter is used here for anything that can be categorised as being an unnecessary add-on or something that goes beyond a healthy amount in presence.

Examples and Consequences of  BODY-Clutter

• toxins from nutrition or the environment – block cells and flow of energy, causes skin problems
• high insulin level -thickens the blood and damages arteries and body tissue
• increased cholesterol level – causes blockages in arteries and slows down blood flow
• increased adrenalin production – disables the production of serotonin, our happiness hormone
• higher acid than alkaline levels – results in indigestion (burping, bloating, heavy feeling after eating, flatulence)
• and of course an over-intake of fat that is stored in the body and leads to being overweight or even obesity.

De-cluttering your BODY

Examples of cleaning processes for the body are:

• fasting
• detoxing
• sweating (sauna or steam bath)
• a relaxation or specialised massage (Shiatsu, Indian Head Massage, Nuad Thai or a Thai Herbal massage)
• change of diet
• change of lifestyle

Daily Life Experience

Studies have shown that a person who has a lot of clutter in his or her home will find it very hard to lose weight (and most of them are overweight!). I can personally second that.

Every time I decide it’s time to de-clutter a pantry or the garage, I observe that my body wants to join in and that any usual cravings for sweets magically turn into a desire for ‘healthy food’.

Examples and Consequences of  MIND-Clutter

• other people’s beliefs – can override your self-esteem
• too many ‘shoulds’ – leave no or only little room for wants
• overestimating how much can be done in a certain amount of time – feelings of overwhelm (leading to spirit-clutter)
• beliefs that do not serve, support or nurture your purpose or goals – distract you from  living your potential
• unfinished ideas, projects, plans, life goals – feelings of frustration and failure (spirit-clutter that can lead to overeating and as a result to body-clutter)

De-cluttering your MIND

Examples for cleaning processes for the mind are:

• letting go of other people’s beliefs
• learning to say “No”
• choosing to focus on the good things that have happened or may be happening during the day
• expressing your passion in a creative way (through paintings, music, dance or any other kind of art)
• examining and balancing your personal energy centres (chakras)

Daily Life Experience

Every time, as soon as I start the process of sorting, throwing or giving away, my mind goes crazy with ideas for products, projects or services I could offer to improve people’s lives.

I have exercise books full of book titles, workshop topics, product ideas that would complement any health and wellbeing strategy and I am looking forward to sharing them with you one at a time.

Examples and Consequences of  SPIRIT-Clutter

• pent-up anger – aggression, unreasonable and irrational behaviour
• unresolved frustration – impatience, overeating
• the use of emotions to get attention – un-resourceful choices of behaviour (self-pity, moodiness,..), giving away responsibility and personal power

De-cluttering your SPIRIT

• re-aligning with your values
• studying and practising emotional intelligence
• exploring and resolving issues and events in the past that may have caused a ripple effect of emotions (and limiting beliefs)

Daily Life Experience

My spirit feels very peaceful after a completed de-clutter-action, as if a load has been taken away that I was not aware of before. Many other people have confirmed the same or very similar experiences.

Coaching has helped me to let go of or learn to deal with  many emotions that are neither serving nor supporting or serving me in my purpose to help people to balance and relax their body, mind and spirit and to spread ‘contagious wellbeing’.

There are many tools and strategies available to help you do the same. Some are easy ‘Do-It-Yourself’ tactics, which I will share here and in my book, some require assistance or guidance, which I am happy to provide through my programs, treatments and services.

Walking the Talk

While I was re-structuring my business, I found it very relieving to start a new website, because the old one was getting very complex and unclear. I can see the same pattern happening with this one as I am redefining the purpose and intention of myself, my work and the way I try to reach my audience.

This website will therefore undergo a renovation process to which I am looking forward to. I invite you to leave any suggestions of how I can increase the usability of these pages and welcome any feedback  on what is missing, what is too much, what is confusing, misleading, distracting or in any other way an overload of information.

Please also feel free to share what you like and what you would miss if it would be gone as well as any ideas what can be improved or enquiries what you would love to read about in regards to balance and relaxation for body, mind and spirit. Your input is very valuable and much appreciated and I thank you in advance.

physical, mental and spiritual/emotional

Stretching your BODY

If you exercise, stretching is (or should be) an essential part of your workout. Some classes focus solely on stretching, because of the enormous benefits it has on the body. By stretching a muscle, you allow it to lengthen, which sometimes is all it takes to get the tension out of the muscle.

If you stretch your spine, it allows the vertebraes to re-adjust on each other and to get back in alignment.

Take it easy if you just start out. Beginners want to stretch in the four major directions: forward, backward and sideways. For people with back problems, an easy cat-stretch (where you are on your hands and knees and roll your back up and down like a cat) is a great release.

People who are advanced may find benefit in yoga classes, where stretching is given for almost every asana (yoga position).

Stretching your MIND

Stretching the mind involves some so-called ‘Level-2-thinking’. This means that you do something new or differently; something that stretches you out of your comfort zone.

Level 2 is everything that you have not done before and that feels like a challenge in the beginning.

Public speaking is a big stretch for many people, for example, as is change.

What is it that you can do to put some more level-2-thinking in your life? You will be amazed, how quickly you will get adjusted to this level until the point, where it is no longer a stretch (and level-2 becomes level-1).

In Stephen Covey’s 7 Habits of Highly Effective People, this would correlate with quadrant 2: important, not urgent. for people in business this is the quadrant that is the most important for the business, because this is what will make it grow.

Generally stretching the mind is what helps us grow – personally and professionally. And it helps us to stay relaxed.

Considering everything mankind knows about aerodynamics and the proportion of wings to the body, the bumble-bee would not be able to fly. But the bumble-bee does not know and does not care and flies anyway.

Stretching the SPIRIT

“The sky is the limit”.

How often have you heard this saying, yet never really could believe in it?

Stretching the spirit is all about giving yourself the permission to think and dream big. What would be possible for you if you had no fear? What if you knew that whatever you did, you would succeed?

A stretched spirit is going beyond what everybody thinks is possible. Like Roger Bannister, who ran the first 4-minute mile. Nobody even thought that it was possible, until one day Roger just did it. Amazingly, since then a four-minute mile is not even an issue for young sports students. It has become a ‘normal’ achievement, not even recognised as something special any more.

Stretching the spirit can also mean to be the one to practice forgiveness for example, if that is something that you would not normally do.

What can you do to stretch your spirit? What is an emotion that does not come easily to you, yet would make the biggest impact on your performance or in your relationship?

Stretch your spirit once a day and experience the difference this has on your whole life.

Tension is who you think you should be. Relaxation is who you are.

Chinese Proverb

Stretch yourself to who you really are and let go of the stress of trying to be what, who or how you (or even worse: others!) think you should be.

Are you feeling …

…stressed or overwhelmed?
…stuck or out of alignment?
…burned out or of low energy?

Are you concerned about…

…your ability to perform to your usual personal or professional standard?
…your lack of concentration, memory or learning difficulties?
…social isolation, an urge to withdraw from social activities or communicational challenges?
…unexplainable moodiness, depression, constant fatigue, allergic reactions or rashes, eczema or itches?
…reduced libido, temper or frustration, feelings of loneliness or not being worthy?
…hallucination, sleeplessness or nightmares?

If you recognise some of the above symptoms in your life, here are the good news:

Your body, mind and spirit are giving you signals that either or all of them are out of balance and need some time (and maybe support) to even themselves out.  In order to do that it is important to have a rest, listen to your self talk, observe your emotions and look at the signals of your body. That way the relevant part can do its work, respectively all three work together symbiotically.

The real reason for an imbalance of body, mind and spirit always comes back to one of three causes:

• physical stress (tensions and blockages in your body)
• mental stress (draining thoughts and limiting beliefs that seem to run around in circles, drag you down and make you feel powerless, weak or tired)
• spiritual/emotional stress (when you seem to be controlled by your emotions rather than being in control of them, when there is a conflict in your values or a lack of purpose)

Often a stress in one area is the reason for tension or blockages in another, because they are interconnected and feed from each other.

This is why Transition Guidance looks at the whole person and offers a holistic approach to reducing stress, improving your overall wellbeing and supporting relaxation for the body, the mind and the spirit.

What we do:

We balance and relax

body, mind and spirit.

We guide

through transition by choice or necessity.

We empower

to live an authentic life with purpose

We connect

you with your inner resources

and with like-minded people

Using traditional Thai healing techniques, Transition Guidance combines body treatments with one-on-one coaching to invigorate mind, body and spirit. Specialising in work-life harmony, qualified coach and massage therapist Petra Creutziger’s approach allows wellbeing seekers to let go of the mental and physical blockages that are more-often-than-not caused by stress.

Transition Guidance offers many options for physical and mental stress release, stress management and stress prevention. Some of our treatments include:

• Indian head massage – release tension and eliminate toxins
• Nuad Thai – relax plus treat pain and body imbalances
• Laser coaching – your umbrella on a rainy day
• Discover your purpose – move forward with your life.

Special packages are available for ultimate value.

Take your life back in your hands… make a guided transition.

And still, I would not want to have missed it. How come?

To begin with, it made me listen. You see, I have the belief that what is normally referred to as an illness, in reality is our other than conscious mind talking through our body, giving us hints.

Now I am not the only one to think like that. When I studied to become a Shiatsu, Nuad Thai and Ayurveda Therapist, I got involved in the ancient wisdom of Chinese, Thai and Indian medicine,  where we can learn about the connection between our emotions and tension or blockades in the energetic pathways (referred to as meridians, sen lines or nadis).

On those pathways are certain acupressure points, which are related to our organs. By pressing, rubbing, holding or needling them, tensions can be released and blockades resolved, so that the energy can flow through the body again without obstacles.

According to Chinese medicine, problems with the bladder can mean that we are “pissed off” or are holding on to old ideas, being afraid, especially of letting go.
Louise Hay suggests the affirmation “I comfortably and easily release the old and welcome the new into my life. I am safe.”

In Ayurveda – the Indian way of approaching health- the bladder is in the area of the second “chakra” (Svadhisthana-Chakra), which is located around the sacrum, a few finger’s breadth below the navel.

It stands for sexuality, sensuality and reproduction, but is also related to creativity, inventive life force/energy, money, power, control, ethics and honour in relationships. Its colour is orange, the mantra is “VAM” and its element is water.

So besides drinking lots of water, I wrapped myself in my wonderful cosy, comfortable, cuddly and orange fleece blanket, while asking myself what I need to let go off and what I need to embrace (which was a suggestion from my accountability coach Shiona Long from ‘Authentic Success’).

Having recently read “The Journey” from Brandon Bays, I also considered a so called ‘physical journey’, where we can imagine ourselves in a mini submarine, swimming to the relevant organ and asking for what needs to be learned, so that the body can heal on a cellular level as Dr. Deepak Chopra teaches it.

In hindsight I really can’t tell whether it was one of the above techniques or simply using “Belladonna”, homeopathic globuli with highly diluted active substances.

Personally I like to believe that I healed quite quickly because I listened to my body and what it wanted to tell me, looking behind the physical pain to see the real issue instead of working on the symptoms.

I would love to invite you to do the same when next time your unconscious mind is asking you to listen by giving you a sign through your body.

What is it, that you need to let go of?
What is it, that you can embrace?
What wants your attention?
What needs to be balanced?

*source meridian picture: http://www.koerperbalance.net/meridian.htm