A Latte Serenity and More
An untrained mind can accomplish nothing.
~ A Course in Miracles
How healthy and fit is your mind?
Join me for a latte and a lively discussion on the topic. Learn how you can shift the timbre and tone of your day with a
30-Minute Wake-Up Call.
Today I am guest blogging at The Bold Life with host, Tess Marshall. Come on over!
Make a comment there and you will be entered into a drawing to win a copy of my new book, Your Truest Self! Let's have a whole latte fun!
When you're done over there, stop back here and read Part II of my post:
In terms of mind fitness, our evening routine is equally important.
The 30 minutes before sleep is vital to our health and well-being, and sets the tone for our rest and dreaming patterns. Researchers have shown that the stimuli we experience right before sleep can be repeated five to seven times per night in our dreams. If we desire restful sleep, we should choose pre-bedtime activities that do not over-stimulate or create tension within us.
I suggest a 30 minute detox routine. One-half hour before bed (60 minutes is even better), begin a “winding down” process. Slow your physical pace, bathe or shower. Listen to music or read something relaxing or inspirational. In short, try to end your day as peaceful as you begin it.
Activities to avoid before bed would be watching the news, reading the newspaper, or watching a violent or agitating movie or television show. These can cause your mind to switch into “active” mode, creating sleep disturbances and less-than-restful sleep. Instead, choose those that help your mind to move into “relax” mode. My personal favorite is taking a bath. Give me a tub filled with steaming, scented water and no interruptions, and I am one happy woman, well on her way to dreamland.
For many women, the pre-bedtime routine is often spent in busyness, scrambling to get last minute things done. We are still doing laundry, packing lunches, picking up the house, or paying bills late into the night. We slide into bed, our mind racing with thoughts of unfinished tasks. Sleep doesn’t come easily and we may feel exhausted upon waking. No surprise, as we have not given our mind the opportunity it needs to slow down and “detox,” to let go of the day. 30 minutes in the evening can give your body and mind what it needs to feel balanced and relaxed. And, in the long run, that means better overall health.
In summary ...
Even though we may have busy schedules or children to attend to—morning and evening—I firmly believe we can still make choices to begin and end our day in a more peaceful manner: one which enables us to have "fit" versus "fitful" minds. You are the only one who can set priorities and reclaim your time as your own. If you want to have a healthy mind, you will have to choose the thoughts and experiences that go into it to make it so. The old adage you’ve heard bandied about really is true. “Change your mind and you can change your life.”
Here’s to healthy choices for that wonderful mind of yours!
As always, I welcome your thoughts ...
~~~~~
(Image courtesy of recipepub.com)
~ A Course in Miracles
How healthy and fit is your mind?
Join me for a latte and a lively discussion on the topic. Learn how you can shift the timbre and tone of your day with a
30-Minute Wake-Up Call.
Today I am guest blogging at The Bold Life with host, Tess Marshall. Come on over!
Make a comment there and you will be entered into a drawing to win a copy of my new book, Your Truest Self! Let's have a whole latte fun!
When you're done over there, stop back here and read Part II of my post:
The 30-Minute Evening Detox
In terms of mind fitness, our evening routine is equally important.
The 30 minutes before sleep is vital to our health and well-being, and sets the tone for our rest and dreaming patterns. Researchers have shown that the stimuli we experience right before sleep can be repeated five to seven times per night in our dreams. If we desire restful sleep, we should choose pre-bedtime activities that do not over-stimulate or create tension within us.
I suggest a 30 minute detox routine. One-half hour before bed (60 minutes is even better), begin a “winding down” process. Slow your physical pace, bathe or shower. Listen to music or read something relaxing or inspirational. In short, try to end your day as peaceful as you begin it.
Activities to avoid before bed would be watching the news, reading the newspaper, or watching a violent or agitating movie or television show. These can cause your mind to switch into “active” mode, creating sleep disturbances and less-than-restful sleep. Instead, choose those that help your mind to move into “relax” mode. My personal favorite is taking a bath. Give me a tub filled with steaming, scented water and no interruptions, and I am one happy woman, well on her way to dreamland.
For many women, the pre-bedtime routine is often spent in busyness, scrambling to get last minute things done. We are still doing laundry, packing lunches, picking up the house, or paying bills late into the night. We slide into bed, our mind racing with thoughts of unfinished tasks. Sleep doesn’t come easily and we may feel exhausted upon waking. No surprise, as we have not given our mind the opportunity it needs to slow down and “detox,” to let go of the day. 30 minutes in the evening can give your body and mind what it needs to feel balanced and relaxed. And, in the long run, that means better overall health.
In summary ...
Even though we may have busy schedules or children to attend to—morning and evening—I firmly believe we can still make choices to begin and end our day in a more peaceful manner: one which enables us to have "fit" versus "fitful" minds. You are the only one who can set priorities and reclaim your time as your own. If you want to have a healthy mind, you will have to choose the thoughts and experiences that go into it to make it so. The old adage you’ve heard bandied about really is true. “Change your mind and you can change your life.”
Here’s to healthy choices for that wonderful mind of yours!
As always, I welcome your thoughts ...
~~~~~
(Image courtesy of recipepub.com)
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21 comments:
Oh great. Thanks for setting out another cup of latte for me.
Your post, just as it is, has set me into a restful state even now at 9.48AM.
Lately I've been neglecting my own bedtime ritual. It's been as if I am too pooped to rest before going to sleep.
Your post is a timely reminder reclaim my bedtime serenity.
Maybe I should just read this post for a few nights to usher me into that oh-so-peaceful pre-sleep zone.
I vow to get back to this simple, necessary and life enhancing practice.
Cheryl,
Oh, I am so glad that these posts help. Yes, the evening one is vital for COMPLETE well-being. I am a very light and restless sleeper, so this routine is vital to me.
May I also offer a healthy suggestion for sleep from my naturopathic physician. Take magnesium (comes blended with calcium). It promotes good sleep. When I have some built up in my system, I sleep like a baby. When I run out and don't take it for 3-4 days, I start getting resless and waking up frequently again. It is a miracle!
Other helps for women, especially those of us in menopause when sleep disturbance can become commonplace: Evening Primrose. Good stuff! Also Motherwort for mood stabilizing...
Hello Jan,
I enjoyed your post over at "The Bold Life" and this one here so much! Changing up our morning and evening routines to be more serene improves our life immensely. Thank you!
I just had a conversation with a client a few moments ago where I told her - "Let's figure out where the start is and where the finish is - and then we'll work on what goes in between."
The same is so true of how you start and end your day!!!
Great post - great follow up! Glad I was able to read both back to back!!!
Hi Jan,
I loved reading your post here today! I was wondering if you'd be interested in submitting your 30 minute detox post to be read on my show? I think it would be greatly beneficial to all who hears it.
have A Very Blessed Weekend!
Thanks Jan .. makes so much sense just to switch off completely and then get to bed. We do need our mind to be clear.
I just have so much going on and often 'work' at night in my day dreaming, night dreaming .. & I'm exhausted in the morning as I haven't actually completed anything!
Still my life is a bit freer now and I'm only split 3 ways and not a nasty fourth .. so I can build a wake up routine and a night routine .. thanks for posting this so quickly ..
Hilary Melton-Butcher
Positive Letters
Loved your post at Tess's blog. You gals are doing some great collaborations. keep em' coming!
Excellent! I have a bedtime routine, although it has felt quite unconscious. I find I need to read or do a crossword puzzle while propped up with pillows in bed. I do need that time to 'come down' from my day and relax. My cat always joins me on the bed and I know he has a calming influence on me as well.
On the nights that I do have a relaxing bubble bath, I just have to pour myself into bed and always rest peacefully.
Thank you for your inspiring thoughts on this subject.
Happy Friday!
Blessings,
Carolynn
Hi Jodi,
I agree. Our "routines" can be a jumpstart for greater change, esp. if we are feeling stuck or stressed. Even just making one simple change at a time can be quite enlivening, like not turning on the television in the morning. :-)
Hi Kathy,
I am happy to hear that you find value in the "beginning" and the "end," as well as what fills up the middle. Like putting on the right clothes or shoes to feel comfortable throughout the day, our early morning activities can contribute to our sense of well-being ALL day long. The energy of peace can be a prolonged peace--with practice. Thanks so much for visiting here and I hope you will come again.
Tabitha,
I'd be honored to have this featured on that wonderful show of yours! Thank you.
Hilary,
I'm so happy to hear that you recognize how much you are working in your sleep. That IS exhausting. I hope that you will find some techniques to ease your mind before bed. A connecting with breath practice can help too. :-)
Caroline,
Thank you. It is nice when we can find kindred spirits to collaborate with. :-)
Carolynn,
Your morning routine sounded grand, so does your evening one. Oh, cat comfort! Nothing can replace those gentle purrs and fluff ups. :-)
Glad to hear that you nurture yourself in such nice ways. Giving ourselves what we need enables us, in turn, to give to and serve others with ease and grace...
Oh, I just love this. Can I quote you for every patient of mine who complains of insomnia?
I can also follow my own advice. After recently getting the carpets cleaned, I spent last night vacuuming my bedroom and moving in some of the furniture. I woke up with a SLPITTING HEADACHE. Good reminder not to do these things late:)
Mermaid,
Oh, yes, feel free to quote me. :-)
Did you read my responses to Cheryl about the minerals/herbs too?
I do wonder about your headache and the chemicals from cleaning. We painted our daughter's bedroom and despite a good airing out, she awoke with a headache for at least a week. Sigh...so difficult to keep our environments chemical free. :-) They do affect us...
I think that's a great idea, the bedtime detox. I haven't thought of it! It sounds so good that I'm going to get off the computer right now, put away the beads, and go to bed to read something meaningless before bed.
The Calcium/Magnesium makes a big difference for me. Mine is in a powedered form that you add to warm water. It fizzes up and tastes lemony.
Hi Jan .. unfortunately it's been a sign of the times .. two and a quarter years of elderly illness and lots to go with it .. & for 18 months of that a Deputy Manager with a controlling negative approach .. which this year caused me mega difficulties .. but she's left under a cloud ..
So the negative has gone .. but the brain just simply had too much to deal with 3 lives and a social services/police problem that I had to live through .. it's been a great challenge .. but I'm ok .. and now everyone (family) knows the pressure I've been experiencing ..
that's life .. a learning curve and stories to tell ..
Thanks - I too hope my brain can slow down a little and not be swamped .. now I can flood it with ideas and the future ..
It'll be good to be over here .. awake is good .. for me today and now in the future -
all the best - & have a good weekend ..
Hilary Melton-Butcher
Positive Letters
Thanks, Jan. I love the evening detox as much as the 30-minute wake up. I have really neglected myself in the evening. Too much tv and computer before bed. Tonight I think I'll try reading.
I am right there with you Jan. Morning meditation and before bed I also do a meditation. I usually give myself an hour of down time reading before bed then I drift to sleep during my meditation. I always wake up joyful :-).
Jan - I couldn't agree more - starting and ending the day centered are so important. If I don't do this, my dreams are affected, and then the next day too, on and on.
I saw Amy Jewell will be interviewing you this week - I will be sure to listen afterwards and Stumble!
I'm guilty of restless sleep lately, partly due to stress and hormonal changes. But I also make the mistake of drinking coffee after dinner, and snacking. And I should know better. Thanks for the reminder.
I definitely need some improvement in this area! I'm one of those women that is scrambling to finish things.
Laura,
With this new practice, may your sleep be restful and restorative! Yes, isn't magnesium a wonder worker?
Hilary,
So happy to hear that the negative influences that were sapping your energy are dissipating. It does seem like there are many new wonderful "routines" you can create for your own peace of mind and heart. I'm happy to support...
Jill,
Oh, good! I am so glad you are having this noticing and are ready to try something new. The TV can have such be such a disrupting force for inner calm. Go for it!
Annie,
I am sending you OMs for continued morning and evening bliss. :-) Yeah for you!
Lisa,
I appreciate how you notice that any disruptive sleep will definitely affect you the next day. Me too. Takes significant re-centering time to shake it off. And I'll appreciate the Stumble!
Cindy,
Yep, those culprits—coffee, snacking, sugar especially wine (which is high in sugars), create havoc in the sleep body. Though we may fall asleep initially, what happens is our body begins to metabolize (process) all this about 2 hrs. into sleep---thus the restlessness, insomnia, poor dreaming patterns, etc. Sounds like some good dietary changes are in order to help you maintain your peace...(Try the magnesium and evening primrose for the hormone fluctuations.)
Hello Mama,
Thanks for stopping in! Simple changes in routine is what I would recommend. Start small. Incorporate one new practice at a time and notice how good it feels. Give it about a week. Then add another the next week, and so on. Before you know, significant changes have been made with great results. May you be peaceful and at ease today...
In the early days of peri-menopause I used Evening Primrose and it did help. Now, one year since my last period, restless nights are due to mental stress and physical fatigue.
When I stick with a regular bedtime routine (reading, praying, journaling, listening to soothing music), I ease into sleep and stay there peacefully until morning.
When I skip that practice for a few days, weariness clings to me like a barnacle and disrupts my sleep.
Anytime I can't seem to shake mental, emotional and physical sluggishness, I know my only salvation is a return to the morning and evening "serenity" routines.
Finding a way to relax before settling in for the night is important for me to be able to get a good night's sleep - a hot bath or shower, reading, and meditating all help. My acupuncturist recommended the herb Haliotis, which has helped, too.
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