Free Resources
Mindfulness Tips
6 Ways to Incorporate Mindfulness Now!
Just Breathe – Observe the rhythm of your breath with your eyes shut and feet flat on the floor. Don’t try to change it, just feel how the air comes in through your nose and fills your lungs. Adjust your posture to take in a nice full breath and let your ribcage or abdomen expand. You can place your hands on your lower belly or ribcage to feel the rise and fall. After you have observed your breath, focus on how your breath feels as you breath in and out for 5 minutes. When your mind wants to wander, acknowledge the thought, and send it away. Refocus on your breath.
Take 10 - Meditate on God’s Word for 10 minutes. Read your favorite verse and talk with God about this verse. Do you need His wisdom? Or perhaps need to lay a burden down. He’s got you covered with over 3,000 promises in His Word. Think of this time as a healthy snack for the soul!
Unplug for 5 and just be – Sit in silence, no phone, no screen and just be. Become comfortable in the silence, this is the time when God’s voice can be heard. If you never hear His voice, then it‘s a clear reminder to slow down and just be in His presence for 5 minutes a day. No demands, just being still and abiding in Him.
No “What Ifs” – Take control of your thoughts. Focus on the now, the present. Let God handle the past, He can redeem anything and use it for His good. Avoid speculation of the future.
Attitude of Gratitude – Make a conscious effort to thank God for 3 things in your life each day. This forces you to get away from your problems and current focus and look at all God has blessed you with. You’ll operate from a place of abundance and wake-up feeling more joy, calm and peace.
Visualization – Imagine a beautiful place that you have been too. Focus on what you see, the smells, how you feel there. The temperature of the air and how the wind moves the landscape. Try to see and observe this place in your mind. Or simply keep a picture of it on your desk or the frig so you see it and are reminded to take 5 minutes to relax and envision your place.
Apps list for additional coping
The app suggestions can help you with a daily journey. There are several free apps, but many do require a paid subscription to continue after a free trial period.
God has a plan for your life…
You are enough!
Start Simple with MyPlate App. Or watch inspirational videos filled with inspiring stories about how real families/people found healthy eating solutions to fit their lifestyle. Print materials are also available!
A fun way to exercise that’s low impact!
Want to learn some Rebounder Basics? Foam rolling basics?
Check out my friend Steve Faris YouTube channel!
Explore the Dimensions of Well-Being
Small changes can create big changes over time…
Wellness goals and habits can focus on a variety of lifestyle areas, such as improving sleep quality, adding effective coping mechanisms to manage stress, eating healthy portions, or even becoming involved in your community and church.
Think about your daily routines and habits. write down what you desire to improve. Remember, even a small change can have a positive impact on both your mental and physical well-being. Start slowly by identifying one or two areas of focus. Each dimension needs a healthy balance of attention to work toward living a joy-filled life with Jesus.
1. Spiritual Wellness: Growth of ones’ relationship with God, a search for meaning and purpose in life, values and morals. Putting God first in your life
2. Emotional Wellness: Awareness and acceptance of feelings
3. Intellectual Wellness: Recognition of your creativity, knowledge and skills
4. Physical Wellness: Need for physical activity and balanced nutrition
5. Environmental Wellness: Positive awareness and impact on your environment
6. Financial Wellness: Debt reduction, cash flow balance or financial future planning
7. Professional Wellness: Personal achievement and enrichment from your career
8. Social Wellness: Contribution to your community, connection with others
9. Mental Wellness: Freedom from anxiety or other issues that weigh down the mind
NWI’s 6 dimensions of Well-being
Janelle’s 9 dimensions of Well-Being
American College of Lifestyle Medicine 6 Pillars of Lifestyle Medicine
Focus Energy here and watch everything else fall into place! I’d love to hear your vision!
Here’s a great way to put faith in action as sung by the Newsboys! Love One Another! Put your faith into action today!
Sustainable Change
It all starts with your desire to be your best self. SMART goals will help you set benchmarks to achieve healthy behaviors. Healthy behaviors lead to a healthy lifestyle. Each choice we make has a domino effect on our attitude and the outcome. Sustainable change and a healthy lifestyle can be achieved with God’s power. He will guide you in the transformation to your best self as you increase your faith and trust in Him. It’s time to put your faith into ACTION!
Need help now? Text HOPELINE to 741741 Help and Hope are only one text away… or dial 988 for immediate help.
You never have to grieve alone, or if you just need someone to talk to because you’re struggling - please reach out to Sue! Her contact information is below.
Death, Dying, Grief, and Bereavement Specialist Sue Mitchell Metz, RN, BSN, MS is here to help you!
survivorsofsuicideloss988@gmail.com
Effective Ways to Cope with Stress
“Participants who learned to view the stress response as helpful for their performance, well, they were less stressed out, less anxious, more confident. ”
Effective Ways to Cope With Stress
Slowing down can be challenging when you are moving full-speed ahead five days a week. We’re constantly bombarded with emails, phone calls, text messages and meetings – the list goes on.
Consciously taking a moment to center yourself and be present has many benefits. Practicing mindfulness at work can help you stay in the moment and make your workday a little easier to manage.
Positive affirmations keep us forward focused and build self-esteem. Share liberally with friend, family and YOURSELF!
Want to be a subscriber and be part of all my great challenges? Check it out… you’ll get access to EVERY challenge ($10-30 per month), mindfulness prompts, custom made materials and tools, access to my devotionals and inspirational tips to keep it fresh and keep you motivated! Did I mention, you also get a 50% discount on your initial health coaching session? (Value $95.00, yours for $47.50)
Do you have questions about these resources? Have questions or want me to present for your next event? I’d love to hear from you .