It’s Time for Self-Care

Posted on | by Gaby Boehmer

True self-care is important for maintaining balance and well-being. More people are now recognizing that self-care is not a luxury — rather it is a necessity. Advertisements for self-care encourage eating healthy foods, treating oneself to a new beauty product, relaxing at an extended weekend get-away, and other nurturing and enjoyable activities. Yet lasting self-care requires something else.

Learning to prevent and reduce the stress from today’s speed of change and uncertainty, while maintaining emotional balance and poise, is moving to the top of the list of self-care necessities. Optimizing our mental and emotional energy expenditures is often an overlooked aspect. By learning how to plug emotional energy drains, we renew our resilience and self-security as we move through daily challenges and experiences.

Here are some typical mental and emotional energy drains where we can apply more self-care and experience numerous benefits right away.

Measuring and Comparing:

Whether in social media, during workplace conversations, or at social gatherings, we drain emotional energy when we measure our success or happiness based on someone else’s life. When comparing our life to others, we generally don’t get the whole picture anyway. We see what is outwardly presented but we don’t always see the inner struggles, worries, anxieties or insecurities in others. The energy we use on comparisons and self-criticism can be more effectively spent unlocking our own higher capacities. Comparisons are tempting but with genuine heart intention, we can guide ourselves around these energy sinkholes.

Applying self-care would be to first become mindful of our comparisons and self-critical thoughts. Then from our genuine heart, we can practice rising above these lower feelings and replacing them with self-respect for who we truly are – and this magically opens the door for inner guidance in becoming our best and happiest self. Our core self has the heart power to change all of the mental, emotional and physical habits that block us from the higher capacities that our spirit provides when we are ready. Our genuine heart’s commitment can quicken this readiness.

Forgiving and Moving Forward:

Forgiveness and moving forward without carrying old emotional luggage is essential to our well-being. It’s important to remember that forgiveness is a win-win situation where all parties come out. It’s one of our most intelligent acts of self-care. Maintaining grudges, resentments and separation creates a continuous drain of energy and, unknowingly, clouds our joy and compromises our health. A wise person once said that holding onto resentment is like allowing someone to live rent-free in your mind. It’s obvious that some issues will take longer to release than others so be patient and approach forgiveness from the heart with ease. Practice on smaller issues and then move on to the more challenging ones. This heart-intelligent practice will yield numerous self-care benefits for increasing mental and emotional happiness and physical health. Some of the hardest things to do in life turn out to bring the highest return on our investment.

Self-Compassion:

We often ask children to show compassion to one another, but rarely do we tell them to have self-compassion. In our society, extending compassion to oneself is often seen as self-centered, even self-indulgent, and to be avoided. Take for example, the countless occasions when a parent comforts, encourages and unconditionally loves the son or daughter who has disobeyed a rule, done poorly in school, gotten into a scrape or otherwise has shown poor judgment in something else. Where is it written that encouragement and compassion are reserved only for others?

Denying ourselves compassion when we fail to live up to our own or others’ expectations, deprives us of the healing power of this comforting feeling of self-care. Increasing our self-compassion by understanding and forgiving ourselves – following an angry outburst, failing to qualify for a job, overeating, or making a mistake – really is okay. It’s an act of heart intelligence which helps us to re-balance our system for quicker recoup.

Self-compassion is an advanced step in anyone’s self-care practices. It provides a regenerative energy that serves as a tonic for our cells and our overall operating system. Self-compassion also opens our heart to intuitive solutions and support for the best ways to handle life’s situations.

To practice self-compassion find a quiet place some where you won’t be disturbed for a few minutes. Then imagine breathing self-compassionate care into your mental/emotional nature and into your physical cells. Do this for a while—like you would radiate warm care to others whose energies were down. Most importantly, do this from the heart. As you become familiar with the practice, it will begin to feel as if you are interacting with a best friend who truly cares, understands and supports. If for no other reason, do it because is smart, like adding a warm heating pad to ease certain body pains. Self-Compassion is legal self-care.

Study reveals most caffeine-dependent professionals

Posted on | by HeartMath

Research from Duke University Medical Center has suggested that workers who rely on coffee or other caffeinated beverages may be exacerbating  workplace stress  with their choice of drink. The study revealed that caffeine’s effects can last throughout the day and intensify the physiological effects of anxiety.

A recent study by CareerBuilder reports that many professionals say they “need” coffee just to get through the day, and some fields appear to have a worse dependency than others.

According to the survey, lab technicians, scientists, marketing professionals, administrators in education, writers and editors reported the most significant need for coffee to carry out their daily responsibilities.

Additionally, about 61 percent of coffee drinkers reported consuming two cups per day, while 28 percent said they drink at least three.

Results of this study suggest that people in these professions may be in need of employee wellness programs that provide tools and techniques to reduce workplace stress in a healthy way. Research has shown that physical and mental wellness can influence optimal employee performance, without the use of stimulants.

What’s Your Priority?

Posted on | by HeartMath

In this wireless era of high speed internet, smart phones and 24/7 accessibility, a lot of the work place stress we experience today comes from feeling caught in the middle of an expanding whirlwind of information and the belief that we have to do something about every single byte, NOW.

I remember when memos arrived in a stamped envelope. How did we ever get business done without voice mail, email or a smart phone PDA? Well, maybe the more important question is how do we survive with them?

Back in the day, a former colleague of mine would wait a day before responding to many of the urgent messages he received from his direct reports. More often than not, he told me, the ‘problems’ are neither important nor urgent. “They generally get resolved or just go away without my intervention.”

I’m not sure if ignoring all incoming information is the best stress solution or a good business strategy but I do believe that periodically we need to delete the less important stuff to give the high value, high priority ones more focus and energy.

Here are two ways to reduce inner turbulence as you sort, trim, filter, collect, combine or organize what’s in front of you and help you more efficiently decide what to do about it.

  1. When you’re feeling information overload, take a minute to stop your inner dialogue and disengage from the stressful feeling often associated with urgency. Take a couple of deep breaths and then activate a positive feeling. This will allow your calmer, more balanced self to discern what’s important and needs your attention.
  2. Once you have a shorter, more focused list of what should take up your time, repeat #1 and ask yourself, “What’s the best way to respond?”

Don’t become the next link in an ever-growing, ever-faster moving information chain. Add value to what you communicate by letting your own common sense be your guide as you decide what to pass on, how to deliver it and who should get it.

Take care,
Kim Allen

Whisper Thoughts and Feelings

Posted on | by HeartMath

We all have them – those subtle whisper thoughts that constantly stream through our awareness. Many come and go quickly, but if a downer thought snags our attention and emotion, look out. It can quickly take us on an energy-draining ride that’s triggered by stress from self-judgment, blame and anxiety. Learn how you can better manage these whispers.

Downer thoughts can crash the effectiveness of a whole day or longer, once they expand into anger, harsh judgments, or hurt feelings and guilt for feeling that way. Even constructive thought loops can become hyperactive at a time when our focus in the moment needs to be on sensitive projects or issues. These unintended distractions can often result in mistakes and re-do’s along with the anxiety and worry that this can trigger.

Renewing Heart Qualities Can Offset Stress

On the positive side, many of our whisper thoughts and feelings renew us and support our best. We can benefit by noticing the difference between uplifting thoughts and feelings and those that produce worry, anxiety and low self-security. Practicing mindful observation gives us the chance to consciously reset lower thoughts and feelings with regenerative ones, such as kindness, gratitude, compassion, helping others, etc. These renewing heart qualities have been shown to offset stress accumulation from thought loops and feelings that strain our ability to reason and make comfortable choices.

Here are a few obvious trigger points that can spark worry from stressing thought loops: criticisms of self and others; a growing list of critical daily “reminders” to attend; looping worries about safety, finances, health issues, relationship complexities, political uncertainty, and more. These are normal challenges in any time period but seem much more pressing in today’s emotional climate.

Most all of us experience some of these challenges while learning to create a balanced flow in our mental and emotional nature. We don’t have to judge ourselves for this. Balancing and re-programing our self-sabotaging thoughts and feelings is a normal growth process in learning to be responsibility for our energy. With practice, our thoughts and feelings come under our management rather than randomly invading our immediate focus and care on what we need to be doing.

Practice Replacing Worry and Fear with the attitude of Managed Concern

Many people are finding it helpful to practice shifting their feelings of worry and fear into the attitude of managed concern. Managed concern is an emotionally balanced state that connects us with a clearer assessment of situations and a more grounded reasoning capacity.

Worry and fear tend to overpower our access to effective choices and decisions. Ongoing worry especially dims our heart’s intuitive suggestions, which can be critical at times. Excessive worry is one of the stealthiest ways we sabotage our well-being, and then worry more because we can’t figure out what caused the problem. We can take charge of this once our heart’s commitment supports our mind’s intention.

Try practicing this: Try to identify worries that stir fear and anxiety, then experiment with shifting them into the attitude of managed concern (intelligent concern) – which brings clearer reasoning and solutions without the stress package. The attitude of experimenting is a lighter approach which results in less self-judgment of our performance.

Imagine a child coming to you with fear and anxiety because he can’t find his toy. You would probably coach him to calm down, get still, and let’s figure out the best way to handle this. What you did was help him shift his fear and anxiety into the calm attitude of managed concern. We can to do that for ourselves. It’s practical make-sense, coming straight from our heart’s intuitive intelligence.

Practice first with smaller issues to build confidence. Review the benefits of managed concern compared to the energy drain from excessive worry, etc. Reviewing this can add the power of practicality to your commitments. Soon it will become an automatic reflex to calm yourself into the attitude of managed concern when looping thoughts and feelings start to take over.

Practicing managed concern along with engaging in renewing heart qualities, such as gratitude, patience and kindness can be helpful for balancing our energy expenditures. We can be under pressure at times, but often life’s pressures awaken our innate power to take charge of how we feel and respond to situations. This available power resides within our heart’s natural intuitive intelligence. It’s up to each of us.

Article by Doc Childre

Stress Facts

Posted on | by HeartMath

Understanding stress can help us know when and how to take proactive steps to reduce and prevent stress. More stress awareness helps us better care for family, friends and colleagues, as well as ourselves. Here are a few less commonly known stress facts:

Fact #1: Your body doesn’t care if it’s a big stress or a little one.

The human body doesn’t discriminate between a BIG stress or a little one. Regardless of the significance, stress affects the body in predictable ways. A typical stress reaction, which most of us experience dozens of times each day, begins with a cascade of 1,400 biochemical events in your body. If these reactions are left unchecked we age prematurely, our cognitive function is impaired, our energy is drained, and we are robbed of our effectiveness and clarity.

Fact #2: Stress can make smart people do ‘not-so-smart’ things.

Stress causes what brain researchers call “cortical inhibition.” The phenomenon of cortical inhibition helps to explain why smart people do dumb things. Simply said, stress inhibits part of our thinking brain and we can’t function at our best. On the other hand, research shows we can learn how to shift our stress response to create “cortical facilitation” – where we are cognitively sharp, emotionally calm, and we feel and think with enhanced clarity. It’s called shifting into “coherence” where our brain, heart and nervous system are working in harmony. This physiological state of coherence facilitates cognitive functioning and optimal mental, emotional and physical performance.

Fact #3: People can become numb to their stress.

We can be physiologically experiencing stress, yet mentally we think we’re fine because we’ve become accustomed to it. Many of us have become so adapted to the daily pressures, irritations and annoyances of life that it starts to seem normal. Yet the small stresses accumulate quickly, and we may not realize how much they’re impairing our mental and emotional clarity until it shows up as an overreaction or poor decision that we later regret.

Fact #4: We have more control over our emotional stress reactions than we might think.

We don’t need to be victims of our own emotions, thoughts and attitudes. We can become more conscious of how stressful situations are affecting us before they take a toll, mentally, emotionally or physically. There are simple, scientifically validated solutions that can empower us to take charge of stress overload and even rewire our habitual stress reactions.

Fact #5: A most effective strategy is to handle stress in the moment.

The best way to stop stress accumulation is to deal with it the very moment you feel it come up. We can’t always do that with major stressors, but we can shift most stress reactions that we experience throughout a day. Millions of people unsuccessfully try the binge-and-purge approach when it comes to releasing stress. They stress out all day, believing that they can wait until later to recover. They may go to an evening yoga class, the gym, or wait until the weekend to chill out. Unfortunately, our health, productivity and life satisfaction suffer when we put off releasing our stress accumulation.

changing heart rhythms

Research has demonstrated how different emotions change our heart rhythm patterns. Stressful emotions create chaotic, erratic heart rhythm patterns. (See above image)

In contrast, renewing emotions like appreciation, love and care create inner balance and coherent heart rhythms, which look like rolling hills in the image above– a smooth and ordered pattern.

People quickly progress in their personal stress management as they use the heart rhythm technologies that can measure these changes.

“The Inside Story” eBook Helps Students Understand Emotional Balance

Posted on | by HeartMath

The Inside Story uses engaging exercises, fun illustrations and “did you know” factoid boxes to explain how the brain works and how emotions affect our judgement, body and behavior. The e-book teaches a simple, effective HeartMath tool, Freeze-Frame®, to learn how to shift an emotional reaction to a more balanced response. Enjoyable and easy to read, the Inside Story is valuable at any age.

Get Your Free Inside Story e-Book

Overcoming Anxiety – Jennifer’s Story

Posted on | by HeartMath
Jennifer

It’s interesting how things sneak up on you isn’t it? For several years now I’ve been dealing with anxiety. But I never admitted it to anyone, not even myself. So when I moved into a new neighborhood in Georgetown, I found I could no longer ride comfortably on the underground transportation system due to anxiety – I absolutely could not get on the Metro. Anxiety was keeping me above ground – Since everyone at work rode the Metro, it was a simple little symptom that I could point to when asked why I didn’t ride it. So I did. For three years until I’d finally had enough.

Last spring I went to visit Dr. Kogan at the Center for Integrative Medicine. He had been referred to me by a mutual friend who was also a Physician. Later I found out that she had spoken to Dr. Kogan about me in terms of “slight agoraphobia.” This was much more to the point.

The first time I met with Dr. Kogan we spent hardly any time at all talking about the Metro. Instead he asked lots of questions about my childhood, my day to day life and the number of times a day I felt anxiety – any kind of anxiety. Slowly, as I answered his inquiries I realized the truth. Anxiety was (and had been) affecting me for some time. In fact, it had snuck up on me and taken over my daily routine.

He introduced me to the emWave system and several techniques including Quick Coherence®. I should admit that I was skeptical at first. I mean really, how was this tiny machine going to help? But Dr. Kogan was kind and patient. He explained that what he hoped to do was retrain my brain and my thought patterns through meditation and concentration. I promised to practice – but didn’t hold out much hope.

Every day I’d practice the techniques that Dr. Kogan taught me. At first I met with him every few weeks and we’d practice in his office as well. Then the appointments stretched out into monthly visits. Almost without warning, a funny thing began to happen. I suddenly began to catch myself NOT worrying. If you’ve never suffered from anxiety this won’t seem like a big deal to you. But trust me when I tell you, it’s a very big deal. Here’s an example. As I walked to work (or walked anywhere really) I used to mentally rehearse what I’d do if I stopped breathing or had a panic attack. Who would I call? Where was the nearest hospital? It was just as exhausting as it sounds. But after a few months with the emWave, this happened less and less. And then one day – it stopped.

One day I tried to explain it to Dr. Kogan – it was as if my brain was pointedly choosing NOT to worry. Like anxiety and panic were knocking on the doors of my mind and instead of flinging them open, they stayed shut. Dr. Kogan smiled when I finished. It was working.

And so we continued – I got better and better with the emWave and eventually level one and two became too easy and I concentrated on three and four. I was feeling stronger and stronger. Soon things (crowded buses, bad traffic) that had always caused anxiety before began to seem . . . well . . . not that bad.

After about six months Dr. Kogan made a dramatic pronouncement – he thought I was ready for the Metro. I seriously doubted this, but I also trusted him. So I picked a day, brought along my human support system (someone had to hold my hand after all!) and tried it. I rode twice, stopping at two stations each time. After three long years, I was back on the Metro. When we got off I smiled wide and half expected applause from the other passengers – I hadn’t felt that proud or that brave in a long time.

When I returned to Dr. Kogan’s office the next week he actually jumped out of his chair at the news. We were both happy and came to the quick conclusion that while I needed to continue my practices, I had come to the end of my time with him. He made me promise to check in and sent me on my way with a smile and a hug.

Now, almost a year from that first visit – I am a different person. Life is not perfect mind you. Anxiety is still an occasional visitor to my world – but (and this is the kicker) it’s not a daily one. And even more importantly, when it does show up, I am prepared. Dr. Kogan, HearthMath and emWave have given me relief from anxiety. But more than that – they gave me my life back.

Renewing Heart Qualities By Doc Childre

Posted on | by HeartMath

Spring is a time of regeneration and renewal. One of the most regenerating actions we can do is to renew or increase our practice of heart qualities, such as genuine kindness, gratitude, sincere listening, forgiveness, compassion, and more. Many of us agree that these heart qualities are important, yet our mind often jumps ahead of our heart and dictates our behaviors at important choice points. This has caused most of us significant stress, downtime, and sometimes health related problems. It’s important to realize that research is showing that it’s a lack of genuine heart connection that underlies a significant amount of stress we experience personally and within teams and groups.

Most of us have had times when we felt hurt from being unfairly represented, and then spent much of the day upset, while creating an unintentional yet serious stress deficit. Now more people are becoming aware that we can reduce these predictable stress deficits, because we have the choice to say, “No, not this time.” We can manage and change our predictable reactions with some practice — and by putting our heart into it.

So much of our stress can be replaced with balance and happier moments by allowing our heart energy to flow through our day to day interactions and responses. True connection at the heart level organically creates a pathway to coherent cooperation and more effective outcomes.
Intentionally practicing increased care for each other raises our vibration to the higher-dignity level of who we truly are. This increases our sense of self-security, creates clearer choices, and gives easier access to our heart’s intuitive guidance, along with lifting the spirit of others and the environment.

Heart qualities of care, respect, kindness and compassion are among our most honored values. Most people feel they are a higher expression of one’s deeper self and humanity. Free inspiration comes as we start to remember that most of our mistakes came from the lack of pausing and taking a deeper assessment, which can come from our heart. It’s easy yet it brings remarkable results.

Ask yourself, what heart qualities could you practice more that would lead to less stress for you and others? (Examples: love, kindness, compassion, patience, genuine connection, latitude, cooperation, gratitude, deeper listening without judgments, and many more.) Suggestion: Write them down to help you remember.

Practice tip:

Choose one heart quality at a time to focus on for a few days in a row. As you breathe, imagine that you are breathing this feeling into your being. This helps set an internal environment for staying emotionally poised. Look for ways you can bring that heart quality into your communications, your interactions, your projects, etc.

During this period of societal turmoil, each of us can benefit from increasing our practice of proceeding with more care, kindness, compassion and less judgment. As we increase our care for each other – along with unbiased consideration of what is really best for the wholeness – this will draw much needed solutions for navigating through these unpredictable times. However, this type of transformation has to start with the individual – it’s an inside job that starts with opening our heart more to deal with whatever comes up. Deeper care is the new hope.

Activating the Heart of Teams™ – A HeartMath Certification Program

Posted on | by HeartMath

The Activating the Heart of Teams™ Certification Program is designed for experienced trainers, consultants, or facilitators who currently work with teams or small groups.

Upon certification, you will be able to provide your clients with a HeartMath skillset specially designed to help them increase connectedness, achieve greater team harmony and enhance their intuition for approaches for solving problems and making decisions. You will also be part of a robust community of trainers who are eager to share best practices.

Click here to learn more: https://www.heartmath.com/certification/activating-the-heart-of-teams-leadership-certification/

Raising Our Vibration in the New Year — It’s Time for a Reset

Posted on | by HeartMath

The start of a new year is often a time for a personal reset. With the rise in political and economic extremism we are seeing throughout the world, many are feeling it’s also time for a collective reset. More and more people are realizing that working together with kindness and compassion are essential missing pieces for resetting the current trajectory towards separation and division.

It’s obvious that we cannot create solutions from the same level of consciousness that’s creating the problems. Raising our consciousness for drawing in effective solutions starts with lifting our personal vibration. Read on to learn easy ways to raise your vibration.

Vibrations

HeartMath and many systems use the term vibration in reference to the quality of thoughts, feelings, emotions and attitudes that are generated and influenced by our beliefs, memories, choices, environmental stimuli and more. For example, you often hear people say, “I had to leave that office, the vibes were so low it was draining my energy,” or, “I felt a lift from being in her positive vibration.”

The vibration of our moods, attitudes, thoughts and feelings can rise and fall throughout the day, based on our actions and reactions to others, ourselves, or to life’s issues. The vibes we emanate to others and to the environment vary, based on our resilience for balancing our mind, emotions and disposition – especially in today’s dynamic emotional climate.

Lower-level vibrations can occur at every turn in connection with frustration, anger, disappointment, sadness, judgment, comparisons and much more. These emotions are part of being human, but it is within our power to shift out of these debilitating feelings into higher vibrational attitudes and perceptions.

An easy way to maintain a higher vibration is to interweave the qualities of our heart in our connections and interactions. These heart qualities include love, care, compassion, kindness, appreciation, forgiveness, and more. Anyone who experiences these qualities knows their power to lift our feelings into a kinder and more stress-free outlook.

Raising Others’ Vibrations

Science tells us that human beings and all creatures radiate an electromagnetic field produced by the heartbeat. Our feelings broadcast like radio waves through this field. When you are in the presence of a group of friends, family or others, everyone’s thoughts, feelings and attitudes are intermingling in your immediate area — which HeartMath calls the field environment.
One study, with 40 participants, explored the effects of being in a coherent field environment. The participants were divided into 10 groups of four people who were seated around a table. They were all connected to equipment that simultaneously measured their level of heart rhythm coherence. Three of the participants had been previously trained in a HeartMath technique called the Heart Lock-In® and were instructed to get into a coherent state at random times unknown by the fourth untrained person. Overall, as the coherent vibration of the three HeartMath-trained participants increased, the untrained person’s coherence level also measurably increased from being in that more coherent field environment.

Poised in Higher Vibrations

When poised in our higher vibration, we experience many benefits. Decisions and solutions flow more easily due to increased access to our heart’s intuitive wisdom; our discernment becomes more inclusive and our choices become clearer and more effective; it gets much easier to deflect frustration, anxiety, impatience and other chronic stress producers that strain our critical thinking and reasoning.

We can learn to lift our vibration to meet challenges by adding heart qualities of conscious care, kindness, gratitude or compassion in our interactions. As these qualities of love move through our system, it lifts our attitudes automatically for the highest way to deal with the situation at hand.

Unconditional love and compassion are among the highest vibrations of love and are not subject to preconditions, limitations, or requirements of others. Many people are realizing that unconditional love and compassion are from our higher consciousness potentials with the capacity for healing and attracting solutions for social transformation. Practicing compassion is something we all can do that lifts our vibration, while adding seen and unseen benefits to the whole.

Summary of Benefits from Raising Our Vibration Levels

  • Increased care and kindness flow more automatically in our connections.
  • We are more clear-minded and self-secure in our choices and actions.
  • Our mind and emotions interact more harmoniously to suit our needs.
  • We deflect common stress triggers – frustration, impatience, intolerance, etc.
  • We are much more resilient and resistant to fears and self-doubt.
  • Our heart’s intuitive suggestions are less overridden by the second-guessing of our mind and emotions.
  • A higher vibrational attitude wards off anxiety, excessive worries and overwhelm.
  • We tend to lift others and the environment when our vibration is up.
  • We are less judgmental and intolerant with others and ourselves, which prevents mega stress accumulation.
  • Lifting our vibration amplifies our intuitive heart feelings for better choices and outcomes.

Simple Exercises to Raise Your Vibration

(Adapted from exercises in the book Heart Intelligence: Connecting with the Intuitive Guidance of the Heart.)

How to replace lower vibrational feelings, such as sadness, anger, insecurity, anxiety, self-judgment, rejection, etc.

1. Exercise: For a few minutes, find a quiet place where you can breathe easily, imagining with each breath that your mind, emotions and body are becoming still inside. In this stillness, desire the uplifting feeling you would like to have, and as you breathe, imagine breathing this new feeling into your being for a while. Imagine you are anchoring in the feeling with your breath.

2. Another Exercise: When feeling low, just sit quietly and imagine radiating love, compassion and stillness into your mental and emotional nature. Self-care is often allowing ourselves to feel low at times without compounding it with self-criticism. When our light is dim, it helps to give ourselves the feeling of compassionate heart warmth that we would give a child or a pet that is infirm. Even if it doesn’t stop the pain, we know it can help energetically. If we feel awkward while trying this, it helps to ask ourselves, “What’s the difference between nurturing ourselves with compassionate intention, and taking the vitamins and health foods we need for self-care?” Or, “Why do we teach kids to put their hand over a hurt area and radiate sunshine from their heart to help it feel better?” We do this because it’s a natural expression of self-compassion, with benefits to their mental, emotional and physical nature.

You can soon feel a difference when doing these exercises, unless extremely challenged. If it doesn’t work the first time, be patient and simply try again later. Being genuine makes a difference. This activates your heart energy. Practicing for a few days in a row strengthens your capacity to reset unwanted feelings and raise your vibration.

These simple exercises can help lift your vibration more than you may think. Make it fun to consciously reset your vibration throughout the day and watch your spirit lift and your stress diminish.