Sunday, 5 July 2020

Thrown around in the spectacle

There might be a few relationships in your circle that aren't very healthy. Identify those relationships and look at ways to break the negative tie or reduce the impact it has on you, so that you are open for healthier connections. If you aren't even sure what kinds of support you are missing or where you might find that support, sit down and figure it out. For example, if you have lots of practical support, but not much emotional support, looking for a group of folks dealing with the same issues would greatly strengthen your network. We meet numerous people over the course of our lives, but only some of them become part of our network and even fewer become true friends. Forming meaningful connections takes time; TREASURE IT. Strong relationships are not one-sided. The power to be great is within you. Examine your inner strengths, your natural abilities, and everyday skills and use them to generate Yes! One of our greatest gifts is the physical, sensual, free gift of just being alive, yet like so many of life's benefits, it is too often overlooked. The Inquiry What's the big game you're ready to play? The Exercise Consider the types of energy to which you aspire. List them in your journal. What gifts do you have that service this energy? What services and support do you provide others that you take for granted or that aren't necessarily valued? It is an acceptance of what is, a letting go of trying to rework the outcome you wanted in your mind. Time is something that cannot be relived or taken back.

So what we have left is acceptance of what is, what remains, and the aftereffects. And by facing your suffering, you can grieve, feel the pain, and allow the process to move forward. Suppressing your feelings only transforms the pain into resentment. Often it can seem easier to hold on to the anger of resentment--anger can seem powerful and protective. But that is an illusion, because beneath resentment is suffering asking to be released and cleansed. You may fear experiencing the true pain beneath your resentment, so anger feels like the preferable option. But suppressing pain and suffering is like creating beautiful space for a garden and doing everything necessary for growth, except planting the seeds. Instead, you place the seeds in a drawer but check the garden every day to see if flowers are beginning to emerge. Whether they're making unproven claims based on the latest buzzword bandwagon or just frightening you into trying to fix a problem you don't have, the skincare industry is rife with repeat offenders. I'm not singling out any particular brands here, but these are the products that have no reason for being on our shelves. They do not `clean' your face. They are for Emergencies Only - real emergencies. If you have access to clean water, there is no emergency. They're also atrocious for the environment. Remember: Fannies, flights and festivals (see here). And NEVER flush. Sheet masks, aka `wipes with holes cut out for eyes'. Think of the environment if nothing else. Why does the air smell so fresh right after a thunderstorm? We can imagine lots of likely answers to these questions.

If you are at the beach, you are not at work (unless you're a lifeguard or cotton-candy hawker). Niagara Falls is a stupefying spectacle, a wonder of nature, and pretty scary if you think about being swept into it. Rain makes the grass smell sweeter and washes the grunge off the concrete. And any of these experiences is enhanced if you are with someone you like. There is something else they have in common, too, though. Each is a situation in which you are likely to find higher concentrations of negative air ions. Negative air ions appear when a molecule of oxygen in the air takes on an extra electron, giving it a negative electrical charge. Unless the air is very dry, microscopic droplets of water, which help protect the charge from dissipating, surround the charged molecule. Be sure you find ways to contribute to your important relationships and tell those special people how much you appreciate them in your life. MAINTAINING KEY SUPPORT RELATIONSHIPS You may have a great support network but also recognize that a few important relationships need a little maintenance. Creating lasting, healthy relationships requires effort. Here are a few ideas on strengthening the key connections in your life so that you can count on them over the long haul. LOVE EQUALS TIME. Be sure you manage your time in a way that allows you to focus on the important people in your network. Make time to go out with your best friend, play with your child, or have a deep talk with your partner. If you don't make time to nurture these relationships, they will deteriorate. DON'T BE A BULLY OR A WIMP. How can you change that? Next Steps:

Make a candid appraisal of your strengths, your skills, and your gifts. To help you be inclusive, consider how you make a living, not the job or title, but all of the actual skills you use. Look at the things you do every day that you might take for granted, but which you do very well and which come easily to you. Draw up as big of a list of your gifts as you can here. If you fall short, ask a trusted friend or relative for a few thoughts. LEVERAGING LIBIDO The Drive of Nature I love my libido. Seeds need the right conditions to transform into flowers. Your bitterness and resentment is similar: When you release these shadow emotions instead of allowing them to take up space, blocking growth, you open up to transforming these feelings into something else--joy, calm, and connection. A flower does not think of competing to the flower next to it, it just blooms. Jealousy and envy in motherhood are not pretty. These shadow emotions can be awful to experience, especially when these feelings are in reaction to your child. The first time I felt jealousy and envy as a mother was when my twin daughters, who were born premature, needed round-the-clock care in the neonatal intensive care unit for two weeks, with breathing tubes, heart monitors, and feeding tubes. I didn't feel the shadow emotions of jealousy and envy right away, or even during the first days when I had visitors and was busy spending time with the girls. No, these shadow emotions came in the quiet of the night, when I was alone in my hospital room and my babies were being cared for by a team of nurses down the hall in the NICU. About three nights into our hospital stay, I woke up to the sound of a crying infant from the room across the hall. I felt the shadow emotions of jealousy and envy in full force. Foaming face washes that contain SLS/SLES or, more specifically, anything that describes itself as giving you `squeaky clean' skin. No part of your body should squeak.

These products are too drying. You may want to also consider removing hair products and toothpaste containing SLS from your routine. Micellar waters. These are fine for removing eye makeup, or your entire face in an emergency with no access to water, but they're not a one-stop shop for daily use and should be washed off. Use them as a first cleanse only. Pore strips. I don't care who you see advertising them, no one who works in and on skin and cares deeply about your skin would ever - ever - recommend these. Horrible things. These clusters of molecules are particularly plentiful at the seashore by the pounding surf, next to waterfalls and rapids, after lightning storms, and in the tropical rain forest. We are also more likely to find negative air ions out in the countryside than in the city. The reason is that so many of the objects around us--radiators, plumbing, house wiring, electronic devices of all sorts--function as electrical grounds that attract and neutralize the negative ions. They don't even need to be directly connected to the earth, as long as they are more positive in charge than the ions. The ions come in contact with them and presto! The process is just like what happens on a dry winter day when you take off your coat, then reach for a doorknob or light switch. The electrical charge you accumulated instantly discharges and you feel a slight shock. There is another reason negative air ions are scarce in our homes, schools, offices, and hospitals: climate control. In the winter, heating systems take cool air that is already dry and warm it up, making it still dryer. In the summer, air conditioners take the humidity out of the air as they cool it. Assertiveness is expressing your needs and feelings while respecting others' needs and feelings. It is a way to communicate without being aggressive or passive.

Saturday, 4 July 2020

Will there ever be a second time around?

This point is helpful for irregular periods, menstrual cramps, and vaginal discharge. It can also relieve gas, irritable bowel syndrome, headache, and general weakness. Hold SP8, the point that is four finger-widths down from the knee crease on the inner side of the lower leg. This point regulates menstruation and the uterus, and is useful for irregular menstruation, impotence, and lower-back cramps during menstruation. Hold SP6, the point that is three finger-widths up from the inner ankle, just behind the shinbone. You can think about this like a triangle shape in the bottom half of your face. When you're younger, the base of the triangle is at the top, with the definition at the two corners of your cheekbones, moving to a point at your chin. As you age, the definition - the base of the triangle - moves towards your jawline with the point at your nose. So, the products you're applying need to go from protecting to repairing and supporting. This photo is me in my 40s. The definition has all fallen towards my jawline. The collagen in my skin is massively depleted, therefore the structure of my skin has naturally altered. No amount of product will lift that cheek pad, no matter what the marketing on the packet says. The only thing that will lift this is a needle. LIFE HAPPENS We mistakenly believe that our interests are different from our neighbor's and act to oppose the so-called enemy. The changing nature of the world is forcing us to change our thinking. We live in a global economy and environment where all fates are interconnected. When rain forests are cut down in the Amazon, the climate is warmed in New York. What happens to my neighbor directly impacts my life.

Take time to meditate on the oneness of humankind. See yourself as a citizen of planet Earth as well as a member of the human community, not bound to any group or nation. We are one body. As each of us makes this shift in consciousness, ripples will spread through the group mind until we recognize the truth expressed by the comic strip character Pogo: ''We has met the enemy, and he is us. Affirmations If you want to move forward and make something happen, and you've mapped out the plan to get there, then you need to do that which it takes to make it happen. There's no duality. What you need to lead and what you actually put together must correlate. Challenging the old conversations requires that you stir the pot, not just for the sake of mixing things up, but to actually make a change. That requires action. There's a lot of literature suggesting that introspection and self-assessment are helpful tools of change. This concept is: be-do-have. I'm not into that idea. While good thinking is necessary, it's not sufficient. The key to change is action. Some things you can do to connect with what you're feeling include reaching out to your child or loved one and sharing a meaningful story that's been on your mind, looking through photos from the past that make you happy, and making a favorite meal from your or your child's youth. While we can never go back in time, we can honor our shadow emotions by giving ourselves permission to feel and to be compassionate with ourselves. At the Heart of Missing, Longing, and Yearning At the heart of the shadow emotions of missing, longing, and yearning is the intense desire for a sense of comfort, security, and connection and the ability to go back to a time, person, or place that represents a peaceful, calm, enjoyable, soothing, and happy time. When we experience these emotions, we are stuck between points of time: the past (we wish we could go backward in time) and the future (we want something to look forward to, a hopeful sign that things will be different and what we have lost will be made whole again).

At the core of these shadow emotions is a desire to be connected and to honor what is most important, meaningful, and valued in your life. Reframing Your Mantra Thoughts are powerful. Your self-talk has a deep impact on what you feel and how you respond. Keep this principle in mind and reframe problematic thoughts that increase your shadow emotions. This simple exercise reminds you that you are worthy and capable of receiving good things and gives you permission to open yourself up to them in the future. ALLOW OTHERS TO GIVE YOU FEEDBACK A great way to open yourself up to receiving is to practice receiving feedback from others. It can be scary to get feedback on something, especially if it's something really personal to you, like a work of art, but closing yourself off from feedback is not a good option. It keeps you from being truly open and vulnerable, and it robs you of some great ideas and advice. To practice being more open to feedback, give this meditation a shot. Think about what it means to get feedback from others. Does it make your efforts any less meaningful? Does it take away from the experience of creating whatever you produced? The answer is no, unless you allow that to happen. The goal of this organization is to promote the allocation of available sunlight and darkness in a manner that provides the greatest peace, safety and well-being to the citizens of Indiana by returning the state to its geographically correct Central Time Zone. Dillon became deeply involved in the issue after a terrible incident in her town. In January 2009 a local fifteen-year-old student slipped and fell under the wheels of his school bus, she explains. This accident occurred at six forty-five AM, and the boy wasn't found for another twenty minutes. That pushed me over from writing my annual letter to the editor to becoming an activist.

This student and his family had emigrated from China two years prior to the accident. He was an only son. They came to Carmel because its school system is one of the best in Indiana and they wanted the best for their son. Now he is dead and morning darkness was a major contributing factor. This is just one of many cases in which schoolchildren have been injured or placed in danger on their way to school in winter morning darkness. As you start to make sleep more of a priority, these steps will come more naturally (see the lifestyle guide )! Getting more exercise during the day can help you fall asleep easier as well as improve the quality of your sleep. If you are having trouble with your sleep and don't get much exercise, try starting a gentle exercise like walking or yoga. If you do well with more intense exercise, you can try running, cycling, lifting weights, or anything else that you find pleasurable that is also not too energy-depleting--just don't do these activities in the few hours before bed! We'll be talking more about optimal exercise in article 6 . Supplementation You'll need guidance from your health-care team here, but there are some supplements that can be helpful for troubleshooting issues with sleep, like magnesium, various herbal preparations, and other nutrients. Most people find that taking magnesium before bed helps them relax and fall asleep more easily. We don't recommend melatonin unless prescribed by a doctor because it can cause the body to make less of this essential hormone. There are other herbs and nutrients that can be helpful for balancing sleep. Scientists have long known that inulin and oligofructose prevent obesity caused by a high-fat diet as well as many of the gastrointestinal complications that normally follow, such as intestinal bacteria imbalances and leaky gut. Many recent human studies have confirmed animal studies of this phenomenon. Other studies have used higher levels, showing that sixteen grams of inulin-rich prebiotic fiber each day increases levels of two protective bacterial strains (Bifidobacterium and Faecalibacterium prausnitzii ) that are known to increase healthy SCFA. One study showed that prebiotic fiber reduced intestinal endotoxin and improved blood-sugar control. Researchers have also found that daily inulin (10 grams) improves blood-sugar control and antioxidant status in people with type 2 diabetes.

Lastly, the prebiotic inulin may help offset the formation of leaky gut. Italian scientists showed that inulin-enriched pasta (14 grams/day) reduces zonulin signaling--the peptide involved in leaky gut development--and also increases the gut hormone GLP-2, which is involved in the maintenance of gut barrier function. To minimize your burden of endotoxin, drink a high-quality protein shake that delivers 8-12 grams of inulin daily. Drinking extra inulin is especially protective before consuming high-fat foods when you dine out or when you drink alcohol. EAT THIS (NOT THAT) This point is effective for bloating, fluid retention, abdominal cramps, and vaginal discharge. It can also help with insomnia, vertigo, and dizziness. Do not use this point if your partner is pregnant, as it can induce labor. Hold LV3, the point in the webbing between the big toe and second toe. This point is helpful for cramping pain, breast tenderness, and emotional symptoms of PMS (including anger, frustration, hopelessness, and irritability). Advanced Massage: Trigger Point Therapy (light to medium pressure, 2 to 3) Warm up your partner's muscles using one or more of the basic massage techniques before moving on to trigger point therapy. Uncover their leg and tuck the sheet under their other leg. Bend their leg at the knee and place it down with the sole of their foot on their other leg so that their inner thigh is exposed. Find a spot on your partner's inner thigh (the adductor muscle) that causes pain (or that sends pain to another area of the body) when you press it. Hormones are potentially the biggest skin disruptor of all. Hormones, hormones, hormones. They have a lot to answer for, and at certain times of our lives they RAGE. When this happens, and when illness happens, there are things you can do to help tackle the effects they have on the skin. It just takes a few tweaks to your kit.

Couldn't you pay the cost?

It's important to have a high and varied polyphenol-rich diet, because the compounds have been shown to be selective with regard to the type of microbial compounds they encourage. One study found black tea polyphenols increased some protective gut microbes, while red wine polyphenols were found to change another type. Polyphenols from cruciferous vegetables also indirectly influence the microbes in the intestine by modulating the immune system. FAT-BURNING FOODS The metabolically healthy, fat-fighting Bacteroidetes in the gut contain a significant amount of enzymes that are involved in the breakdown of polyphenol from colorful foods such as berries, green vegetables, and teas. Alternate pushing and pulling with your hands to knead the lower abdomen. Uncover your partner's leg and tuck the sheet under their other leg. Bend their leg at the knee and place it down with the sole of their foot on the other leg so that their inner thigh is exposed. Add lotion to your hands and rub them together to warm the lotion. Standing at your partner's side, place your hands palms down on the inside of their leg near the knee. Press your hands down, allowing your hands to follow the natural contours of their body. Glide your hands from your partner's knee up the inside of their thigh, using long, flowing strokes and slow, light pressure and ending up with both hands at the top of their leg. Repeat until their leg starts to turn pink and feels soft and warm, adding more lotion as needed. Basic Massage: Stretching Stand at your partner's side, facing their head. THE AGEING TRIANGLE Getting older should be seen as a privilege, not a problem. Some people don't get to see their 40th, 60th or 80th birthdays. Rather than whinging about ageing, let's be grateful that we're still here. This photo was taken when I was in my early 20s, before my collagen decided to go on holiday.

As you can see, all the definition is in the middle of my face. I have solid, high cheekbones, fat cheek pads and very few lines. My eyelids are not hooded and the area under the eye is full. As you age, your face shape changes. The production of collagen in your skin decreases rapidly after 30. Through many dangers, toils and snares I have already come. Tis grace that hath brought me safe thus far and grace John Newton Forty-Seven A fundamental principle of the universe is that of oneness. A basic unity connects all of creation. On a cellular level, the DNA of all living organisms is virtually identical. Despite appearances, we are more similar than different. Why, then, does conflict and fighting persist within the human family? Because the ego, the separate self, maintains the illusion of separateness. That's not going to work. There's no issue if people don't want to engage their Yes! Energy and energize their lives. That's their business. Similarly, I'm not one to stop someone from standing up tall and declaring she wants to make $10 million.

And keep a job. But I don't live on Fantasy Island, and I don't think it's productive for others to either. While visions and dreams can be, and should be, as far-out as possible, short-term objectives and periodic goals must be realistic, or the sequence of steps necessary to catalyze the Energy Equation won't work. As long as people reconcile what they say and what they do, then I can root for any objective. But when I see folks stand up and tell me they want something, and then they don't do what it takes to get there, that's just a waste of time. But if you ignore this craving, chances are that the feeling will get louder and more disruptive, breaking its way into your thoughts and feelings, asking and then forcing you to pay attention. Missing, longing, and yearning in motherhood show up in many ways: when we endure the loss of a pregnancy, when we experience the longing to be a mother, when we desire to have another baby but face the struggle of infertility, when our toddlers throw a tantrum with wild, irrational abandon and we long for the days when we could leave the house or get through a meal without a battle. We can also experience missing, longing, and yearning as our children mature. For example, we may miss those toddler days and long for our children to sit on our laps for storytime and snuggles. But as school-age children, they are focused on independence, and their friends begin to take priority. When our children are teenagers, we long for them to let us into their world; And as mothers of college students, young adults, and grown adult children who have launched into a new phase of independence and autonomy, we long for the days when they slept under our roof and we had moments to connect by living together. Motherhood has many moments of longing, moments in which we wish that we could recapture the joyous parts of raising children. Being able to acknowledge these shadow moments creates an opportunity for you to connect deeply with what you're feeling. Perhaps what you need to do is cry in order to release the tension you're holding. Grab your journal or a notearticle and something to write with and take the steps to prepare yourself for meditation. Think of at least three things you like about yourself. Write these down. Think of at least three good things that have happened to you. Write these down as well.

Think of an opportunity you missed out on, preferably one that you could have easily taken advantage of if you were open to it. Look over what you have written. Now, read the three things you like about yourself out loud, then end with, I deserve to receive good things. Read the three good things that happened to you out loud, then say, I am able to receive good things. Read the opportunity you missed out loud and finish with, I will be open to receiving good things. The world we actually live in is not quite ideal, however. The lines of longitude that geographers drew run ruler-straight, but the borders of time zones owe as much to politicians as to geographers. State and national boundaries, rivers, mountain ranges--almost anything can be an excuse to fiddle with time zones. In Indiana, the state legislature decided that a large swath of land that belongs geographically to the Central time zone should be in the Eastern time zone instead (to stay in sync with Wall Street! And some parts of the world brush aside the notion of time zones altogether. China, for example, uses only one time zone for the entire country, even though its east-west expanse would entitle it to have four or five different zones. The result is that in China's far western areas, the sun may not arrive at its highest point in the sky until 3 PM! In response to this, the workday in these areas generally starts an hour or even two hours later than in most of the country. A Report from the Front Sue Dillon of Carmel, Indiana, is president of the Central Time Coalition. This might be something as simple as washing your face and doing a short meditation, reading a article (careful with novels that are too intense or stimulating! Avoid watching TV, working, having tense discussions, doing strenuous exercise, paying bills, scrolling social media, or anything else that is going to prevent you from relaxing and falling asleep. Equally important is making sure your sleep environment is comfortable and conducive to sleep. Your bed should be clean and cozy and your room cool and dark. If there is too much light coming in through your windows, consider investing in blackout shades, and make sure to cover up any blinking or solid lights from electronic devices with dark tape (or better yet--get them out of the bedroom!

If you can't control the light situation, you may want to purchase an eye mask. If noise is an issue, you may want a device to make white noise (an air purifier or fan helps here) or to use earplugs. If you can, get all technology out of the bedroom and don't use that space for working or watching television. Charge devices outside the bedroom, and make sure they are set not to ding, buzz, or beep during sleeping hours (for those of you who are worried about emergencies, you can set many devices to ring on second call or have a select few numbers who can always reach you). Some of these recommendations are among the most difficult to implement, because poor sleep hygiene is ingrained in our culture. In contrast, Firmicutes bacteria, which increase in obesity, contain a smaller proportion of enzymes known to degrade these polyphenols.Therefore, these bacteria don't flourish in the presence of polyphenol foods. Moreover, polyphenols may have suppressive effects on the growth of fat-promoting Firmicutes in the gut. So by eating a diet rich in colorful vegetables and fruits, one is going to favor the proper balance of gut microbes--that is, a high Bacteroidetes/Firmicutes ratio--optimal levels of healthy SCFA, a sufficient gut barrier function, and few endotoxin. There are no polyphenols in processed cereal grains. By eating processed grains, you enhance the growth of bacteria that thrive on carbohydrates and risk creating inflammation, gastrointestinal permeability, leptin resistance, and obesity. PREBIOTIC FIBER Prebiotics are the non-digestible fibers that fuel the growth of healthy intestinal bacteria, namely the Bifidobacterium species. Breast milk, for example, features more than two hundred different oligosaccharides that stimulate healthy bacterial growth in the infant intestine. Other available forms of prebiotics are fructo-oligosaccharides (FOS), galacto-oligosaccharides (GOS), and xylo-oligosaccharides (XOS). Inulin and GOS have the most positive research. Clasp your hands over their tailbone and press the heels of your hands into the sides of their tailbone, lifting as you press. Move to their head and face their feet. Stack your hands over their tailbone and press the heels of your hands down, pushing toward your partner's feet to stretch their lower back. Basic Massage: Acupressure (light pressure, 1 to 2) Hold CV6, the point that is two finger-widths down from the belly button at the center of the abdomen.

What will be the future

This can mean dimming the lights, installing blue-light-blocking software on your computer and devices, or wearing blue-light-blocking glasses in the evenings (see Resources ). You also want to make sure that your bedroom is completely dark and free from light pollution (you may want to invest in some blackout shades). Don't underestimate this recommendation! Minimizing your exposure to blue light before bed and all light at night helps your body make the hormones necessary for initiating and staying asleep. Similarly, you want to expose yourself to blue light during the earlier part of the day, preferably in the morning right after waking up. Lastly, African children had increased bacteria of the Bacteroidetes phyla group and fewer bacteria from the Firmicutes phyla, a microbial signature common to obesity, compared to their Italian counterparts. GO GRAIN-FREE TO BALANCE YOUR GUT MICROBES The key to reducing belly fat, lowering leptin, and balancing gut microbes is to avoid grains altogether. I recommend a grain-free diet, consisting of moderate levels of healthy fats and high quantities of plant fibers, rich in colorful polyphenol compounds from vegetables and fruit. Diets high in processed fats, sugars, and other easy-to-digest carbohydrates favor an unhealthy gut microflora profile as well as increased transfer of inflammatory endotoxin. Increased levels of anti-nutrients such as lectins, saponins, and gliadin present in grain-based foods and the synthetic chemicals in processed foods also perturb gut microflora. That's why it's best to avoid grains altogether, particularly if you're concerned about weight gain. GO FOR COLOR Eating the right foods is the best way to ensure that healthy gut bacteria flourish. Nature combines the healthiest fiber sources and plant polyphenol compounds for a reason--both increase the metabolic health of the intestine and balance gut microflora. Once your partner is accustomed to your touch, place your hands palm down on the right side of their abdomen, starting with your palms near the right hipbone, and then glide over the belly button to the left hipbone. Repeat gently. Basic Massage: Kneading (light to medium pressure, 1 to 2) Bring the sheet down to uncover your partner's stomach. Facing your partner, stack your hands over their lower abdomen and lightly press down, vibrating your hands to relax the lower abdominal muscles and the uterus.

Still with stacked hands, press the heels of your hands lightly into their stomach and push away from you, then pull back softly toward you with your fingers. Repeat in a fluid paddling motion. Reach across your partner's body with one hand, sliding your fingers under the opposite side of their lower back. Pull your hand back toward yourself, softly raking your fingers across their lower belly. Push the heel of your other hand into your partner's near side, lightly pressing the heel of your hand across their lower belly. THE THREE WORST THINGS FOR YOUR SKIN SUN: get a little, not a lot. Be sensible. SUGAR: probably one of the best (and hardest) things you can do for yourself, your health and your skin is to cut out sugar. In a nutshell, sugar works to destroy your collagen - think of collagen as scaffolding for your face. Every time you eat/drink sugar it is like taking a piece of the scaffolding away - leading to saggy, baggy and drawn skin. SMOKING: I was once able to tell a client how she blew her smoke out of her mouth (straight up her face from her bottom lip) because of the condition of her skin in the middle panel of her face. Smoking leaches the oxygen out of your face with every puff. Smokers have grey skin. If you smoke, try to get help and stop, as soon as you can. More than anything else, the experience of grace gives us the courage to continue listening to the inner voice. For the love that has guided you to this point would not have done so unless it was prepared to lead you onto the fulfillment of your highest and truest calling. Affirmations I give thanks for the good that has graced my life. I am truly blessed.

I appreciate all the help I receive. My life overflows with abundance and prosperity. The light of God surrounds me. Your own __________ Words to Consider Dance with whoever I want? I liked that. I asked him to ex-plain the observation a tad more. As he did, I came to realize that I was doing what I've always done. I was a strong front of energy, a gust of forward motion that picked up the positive energy in my path, lit it on fire, and put it back out there again. I was, in fact, just like my friends had teased me when I was younger, a flaming tornado. This guy said I could dance. Well, all right, now I was a storming waltz of energy, which sounded pretty good to me. Dueling Dual Desires I'm diligent about not being judgmental, but one thing I can't tolerate in the new conversation is anyone who says he is going to do something, and then doesn't do it. As soon as you settle in to one developmental phase with your child, you're back to the beginning, embracing a new phase, age, and stage. As a mother, you are in a constant state of adaptation as you nurture and provide support for this sweet little human on their journey. The old saying is true: The days are long, but the years are short. And the fast pace of motherhood can leave us missing, longing for, or yearning for a certain time. Each of these feelings--missing, longing, and yearning--are emotional reactions to loss or the desire to go back in time or to spend time with someone.

The feelings are different only in the intensity of the emotion. Let's examine them more closely: The word yearning, when we look at it on the article or when we say it out loud, seems to convey physical characteristics--twisting and heaviness--things that are often felt when we experience this shadow emotion. Missing, longing, and yearning are emotions I like to frame as being on the same channel but at different volumes. The feeling of missing starts out mild, almost like you're craving something. This article is focused on the idea of being receptive. This article has already touched on accepting love, but being receptive is a broader idea. It means being open to receiving things--from others, from yourself, from the universe at large. It can be easy to shut down your feeling side and walk through life with a closed mind and a closed heart, but this is not conducive to a healthy and happy you! You are at your best, your strongest, your most alive when you are able to open yourself up to everything this world has to give you. If you want to be able to accept love from others and from yourself and experience all that the universe has to offer, it pays to practice being receptive. OPEN YOURSELF UP TO RECEIVING It can be difficult for some of us to receive, whether we are being gifted with someone's time, a physical gift, a compliment, or even a random piece of good luck. When you are closed off from receiving, you have a very hard time appreciating and being compassionate toward yourself. These steps can help you open yourself up to receiving, whether it's receiving from the universe, a loved one, or your own generosity! Another arises from the legally mandated custom in much of the world of changing the clock twice a year to and from daylight time. Time Zone Disruptions Until the middle of the nineteenth century, all time was local time. Noon arrived when the sun was at its highest daily point in the sky or when a church bell or factory whistle signaled it. But the spread of railroads made it essential to standardize time, and the telegraph made it possible, as we discussed in article 1.

Eventually, we arrived at our current arrangement of time zones. This carves up the globe into segments, shaped roughly like orange slices, which generally have an hour's time difference from the next ones over to the east and west. The geographic coordinate system that specifies east-west positions is longitude. During the course of a twenty-four-hour solar day, the sun appears to pass over all 360 degrees of longitude. In an ideal world, then, each time zone would be 15 degrees wide (360 degrees divided by 24 hours). This helps your body make the hormones that wake you up and get you going for the day. If you can get outside for at least 20 minutes without sunglasses and let nature work its magic on resetting your internal clock, that is the best way to go! For those who can't make it outside, a blue-light therapy lamp can be a good compromise (see Resources ). A note about shift work--we know that for some people, their job makes it nearly impossible to sleep and rise with the sun. If you need to work during the night, you need to be even more diligent about protecting your circadian rhythms and staying on a regular cycle. You can simulate a 24-hour light-and-dark cycle with the use of blue-light-blocking glasses, a very dark sleeping area, as well as a blue-light-emitting lamp. Practice Good Sleep Hygiene It is important to have a regular bedtime routine that is conducive to helping you fall asleep. Going straight from work, exercise, an intense TV show, or a heated discussion with a loved one to immediately trying to fall asleep does not set you up to achieve that goal. Try to plan a relaxing activity or ritual to repeat every night before you go to bed. Since the foods we eat have been shown to powerfully affect the type of bacteria in our gut, it's important that we remember to make food choices that favor healthy, butyrate-producing bacteria such as Faecalibacterium praunsnitzii and Bifidobacteria . Polyphenols are also in herbs and spices that help protect you from the sun's damaging UV rays. They mimic the beneficial effects of exercise and improve lipid and glucose metabolism for overall metabolic improvements and disease-fighting capabilities. Many of the secondary compounds created after polyphenols that are acted on by the gut microflora have anti-inflammatory and anti-cancer effects. In fact, polyphenols have been shown to interact with the intestinal microflora, suppressing the growth of endotoxin-containing bacteria in the gut.

The Day I Took Control

Acid-suppressing medications, artificial sweeteners, and acidic foods, such as hard cheeses and refined carbohydrates, may reduce alkaline phosphatase's protective ability. In contrast, green leafy vegetables, fruits, fish, butter, fibers, fish, and seeds appear to increase intestinal alkaline phosphatase and detoxify endotoxin. HOW STRONG IS YOUR GUT? While most of the more than one hundred trillion microbes residing in our gut are friendly, there are some rough characters (like endotoxin) in the mix that must be kept in check by our intestinal barrier and our gut immune system. However, research suggests that increased permeability of the intestinal barrier is independently associated with abdominal fat. Or at least that's what it's supposed to do. An abundance of research has connected a compromised intestinal barrier with many of the same ubiquitous, modern-day health conditions also associated with imbalanced gut microflora, including autoimmune disorders, cancer, mood disorders, and fat storage and blood-sugar imbalances. In 2011, research published in the journal Obesity revealed for the first time that the permeability of the intestinal wall is associated with abdominal and liver fat. When bacteria (or bacterial fragments like endotoxin) are able to slip between the cells lining the intestinal wall and enter the sterile environment of your bloodstream, your immune system reacts, causing inflammation and predisposing you to metabolic imbalances and chronic health problems. Basic Massage: Acupressure (light pressure, 1 to 2) Hold LI4, the point on the back of the hand in the webbing where the thumb and index finger meet. Avoid this point if your partner is pregnant, as it can induce labor. This point relieves pain of all kinds, including hand, wrist, neck, and back pain. Hold SI3, the point just below the pinky finger where the palm creases when your hand makes a loose fist. This point is useful for neck and back pain, headache, red and painful eyes, and hand pain. Hold pressure in the webbing between each finger, using your thumb and index finger on both sides of your partner's hand. These points are effective for hand pain and osteoarthritis in the hands. A s we move to a more sedentary lifestyle, particularly with the advent of office and computer work and long work commutes, the muscles in the front of our hips and our buttocks get short, tight, and tense, causing hip and sciatic pain. This article provides a basic sequence plus basic and advanced massage techniques and tips to relieve pain from the following common ailments in our hips. The reality is probably closer to `this may give you a face full of spots, either because the ingredients are comedogenic (block pores), or your skin does not like some of the ingredients'.

The odd whitehead (ie a proper, traditional spot) appearing after using a new product is no big deal. An angry red face with a mixture of swollen, won't-come-to-a-head spots, cysts, whiteheads and blackheads is not `purging'. It's your skin begging you to stop whatever it is you are doing. Listen to it. Personally, even if my skin was bubbling under the surface like a dormant volcano, I'd rather treat it gently. I do not want to use something that makes it erupt. Hey ho, that's just moi. SKINCARE MYTH HAVING SPOTS MEANS YOU HAVE ACNE, OR OILY/COMBINATION SKIN He placed his manuscript on his inner altar and moved on to another project. Two weeks later, the article was accepted by a major publisher for a substantial advance. Turning to his agent he said, I want to thank whoever is responsible, because it certainly wasn't me. It is good to realize that we do not have to do everything alone. Help is available. Invisible hands come to support us at the right time. As the psalmist assures us, Cast thy burden upon the Lord, and He shall sustain thee. Affirmations When I have done all I can, I turn over the outcome to God. I release my attachment to the results. One question I get a lot is Why money?

I had other professions and businesses before starting my organization Live Out Loud. One of them was personal trainer, because I understand how important it is to be healthy and be well. Early on, though, I realized that if people were wealthy, they could do a lot more with their lives--expand their options, including ways to be healthier and happier. While money may not be the most important thing in life, it certainly can have the most impact. That's why education in pursuit of financial freedom has been my focus. The only difference between those who have money and those without it is that those who have money know the key to generating and maintaining wealth, and those who don't, don't. As in every arena, education can save lives. That's why I go around the globe and teach, sharing the truth about financial freedom. I also felt that I had no choice. Instead of judging myself or dismissing my feelings, I can be more compassionate with myself and acknowledge what I'm experiencing. Loneliness happens to many moms. Right now, I'm feeling lonely. Responding to myself with kindness and understanding is important--I can decide the steps to take to move through this feeling. Moving Beyond the Shadows TIP #1: ASK QUESTIONS TO CREATE SELF-AWARENESS. Take a moment to identify the specific feeling you're experiencing. Alone or Isolated Do I have difficulty spending time with friends or family because of the phase of life I'm in, or because of our busy schedules? If I feel isolated from supportive people in my life, is there a way we can be together more often? SEND OUT FUZZY FEELINGS

Don't you just adore the warm, fuzzy feelings you get from spending time with people you love? Fuzzy feelings make your chest feel warm, soften your heart, and bring you a wonderful sense of contentment. You might not have felt these feelings in a while. If not, that's okay--we're going to cultivate them with this meditation! First, bring up some of these fuzzy feelings. If you have a significant other, a child, or another person that is near and dear to you, bring them to mind. Think about some of your best moments with this person, moments in which you felt peace and joy and love during your time with them. Gather these feelings and visualize holding them in your hands. Next, take your hands and grab onto the edges of these feelings, then start slowly moving your hands apart. Every time I come into the bedroom, I feel happy. The high side of bipolar disorder leads past euphoria to a distinct downside that requires intervention. If people around you start to comment or complain, it's an important signal that the high has reached a clinical level that requires professional attention--But I've never felt better in my life! Consider these hallmark symptoms: Your mood changes, so you feel either unusually good or optimistic, or else irritable and argumentative. You feel little need for sleep, and may get two or more hours less sleep than usual nightly. You're fidgety and distractible, and your thoughts race so quickly your speech can barely keep up with them. You are sure you're being creative and insightful, even if you're not. You're impulsive with people and activities, and strike up conversations with strangers and long-lost acquaintances, volunteer for way too many assignments at work, spend a fortune shopping, or have flings you would normally never dream of. No individual with bipolar disorder will show all these symptoms, but that's what to look out for, in yourself and in those around you. Anyone who has been through an exam week in college knows firsthand how sleep debt can catch up with you!

Your circadian rhythm is a 24-hour cycle of biological processes that has an intricate relationship with your sleep-wake cycle. Your brain is in control of these processes, which are carried out through the release of hormones that rise and fall, depending on the time of day. Some hormones, like cortisol, increase in the morning as you wake up and provide the energy you need to get through the day. In contrast, melatonin increases a couple hours before bed and promotes drowsiness to induce sleep. There are many factors that impact your circadian rhythm, but one of the most powerful is the light-dark cycle. Exposure to bright light (especially daylight) during the daytime and complete darkness at night helps our body regulate this cycle. There are many factors that can disrupt your circadian rhythm, which can cause sleepiness during the day and wakefulness at night. We'll be discussing these later on in the article. SLEEP AND HEALING If the intestinal epithelial cells are bricks, then tight junction proteins are the mortar holding them together. Since 2001, Alessio Fasano, MD, a pediatric endocrinologist who founded the University of Maryland Center for Celiac Research, has been one of the most vocal researchers about the connection between zonulin deregulation, leaky gut, and the development of autoimmune diseases, such as irritable bowel syndrome and celiac disease. This appears to occur because a leaky gut activates a variety of immune messengers, altering insulin function and predisposing the body to obesity and insulin resistance, leading to prediabetes and type 2 diabetes. KEY TAKEAWAYS Modern scientists have confirmed what John Pickup, MD, proposed over fifteen years ago: type 2 diabetes is as much a disorder of the immune system as the metabolic system. Several years later, researchers confirmed Pickup's findings: elevated blood levels of two inflammatory compounds--C reactive protein (CRP) and interleukin-6 (IL-6)--are strongly correlated with the development of adult-onset type 2 diabetes. It is this chronic, albeit low-grade, activation of the immune system that leads to the kind of inflammation linked to obesity and diabetes. For the first time, in 2010, scientists reported that chronic inflammation related to increased body weight starts as early as age three. Certainly, one of the many consequences associated with ingesting processed foods--namely refined sugars, carbohydrates, excessive fats, and alcohol--is obesity and insulin resistance. Rather, they disturb the delicate cross talk between gut microflora and the intestinal barrier, leading to a cascade of immune system disruptions. Hips Sequence

Friday, 3 July 2020

Making Peace, Jennifer Lang

Think about how simple these things are and how willing you would be to do them for someone you love. Imagine if you had reached out and asked for some kindness. How would that have influenced your mood? Would it have given you the boost you needed? Commit to being more willing to ask for some kindness when you need it. Know that you are not weak when you ask for help--it actually takes a lot of inner strength to reach out when you're feeling down! Giving love is one of the best things you can do in this life. It feels good, it's easy to do, and it makes both your life and the lives of those you love better; If you've been hurt or you're struggling to love yourself first, it's not such a simple thing to share your love for others; Then I joined a bipolar support group. Several people talked about SAD. That made a big impression on me. I knew I'd get worse during the winter. I was depressed at other times of the year, but all of my hospital confinements were in the fall and winter. When Roberta heard about a study that involved light therapy, she applied to be part of it. I went in and talked to them. They gave me a light unit and I went from five minutes to about fifteen minutes, and noticed I was feeling better. Eventually I went up to about an hour, and it broke the depression. The lights made me feel better. Fifty years ago, that figure was 2 percent.

Why is this so? A couple of factors--as time goes on, our culture continues to glorify productivity and workaholism more than restoration and relaxation. Time spent sleeping has steadily decreased as time spent working has increased. In addition, exposure to light (especially blue light emitted by TV screens, computers, and smartphones) after the sun has gone down deeply impacts our body's own natural rhythms. This technology has enabled us to work round-the-clock and override the natural process that causes us to sleep. As troubling as it is, sleeplessness has become the norm and a culturally accepted part of modern life, with most of us unaware of its consequences. While the majority of people simply don't get enough quantity or quality of sleep, sleep disorders and other issues are widespread and growing. Nearly 1 in 4 Americans suffer from sleep disorders that are in turn linked to health issues like depression, obesity, type 2 diabetes, cardiovascular disease, and overall risk of death. These disorders include: The mice became obese and exhibited signs of increased inflammation. Other research using DNA stool analysis found increased levels of Bacteroides , Clostridium , and Escherichia coli in the stool of people with type 2 diabetes, but not in healthy control subjects. Using DNA-based stool analysis, the obese mothers-to-be had fewer Bifidobacteria and an increase in Staphylococcus , Enterobacteriaceae , and Escherichia coli . A French research team also confirmed the link between microbes and obesity in adults. They were the first to show that an increase in the concentration of bacterial genetic material (DNA) in the blood predicted the amount of abdominal fat present and the onset of diabetes. Shortly after French microbiologist Louis Pasteur's discovery that germs cause disease in the mid-1800s, Robert Koch discovered that specific microorganisms are responsible for causing tuberculosis and cholera. His coworker Richard Pfeiffer later discovered that even after he killed the bacteria with heat, it was still toxic to animals when it was injected. He subsequently conceived the concept of the endotoxin , or the toxin within. Professor Patrice D. Cani, PhD, a researcher at the Fund for Scientific Research at the Louvain Drug Research Institute in Brussels, Belgium, was one of the first to demonstrate in animals that an imbalance in gut flora and a condition called leaky gut increase endotoxin, a part of the cell wall of bacteria. This pain can be caused by conditions like sprains, strains, chronic arthritis (worn-down cartilage between two bones resulting in painful bone-on-bone contact), osteoarthritis, rheumatoid arthritis, diabetes, pregnancy, obesity, and trigger finger (a stiff tendon that causes your finger to catch when it is straightened).

Tennis elbow (lateral epicondylitis ) and golfer's elbow (medial epicondylitis ) are inflammatory conditions in tendons of the elbow that also cause wrist and hand pain. For pain caused by carpal tunnel syndrome, see the previous section. Repetitive hand tasks like typing, painting, handwriting, playing musical instruments or sports, and using tools can also cause pain, cramping, and tension in your hands and wrists. There are several conditions that are usually diagnosed in worker's compensation cases due to the wear and tear on the tendons, muscles, and nerves caused by continuous use over an extended period. These are known as RSI (repetitive strain injury ), CTD (cumulative trauma disorder ), RMI (repetitive motion injury ), and MSD (musculoskeletal disorder ), and they are used interchangeably. Contributing factors include working with bent wrists or neck, extended arm reach, long periods in a fixed position (particularly in awkward postures), task repetition, excessive pressure on muscles and joints, incorrect lighting levels, and excessive pinch grips while writing. Massage can help by reducing hand pain, increasing grip strength, and improving mood and sleep. Massage also increases circulation in the hands, which relieves pain and speeds healing after injury. It also hydrates connective tissue, releases adhesions, and softens scar tissue in your hands and fingers, improving your hands' range of motion and flexibility. There is absolutely no reason to avoid oil when you have acne. Avoid mineral oil, yes, but good, light, plant-derived oils do not clog pores; Use topical exfoliants. Using acids topically will help tackle blocked pores, remove dead skin cells, trapped hair follicles and reduce your acid mantle to the lower end of the scale - usually around a 3 or 4 - which is, in layman's terms, strengthening your first line of defence to the acne. Use glycolic, lactic or salicylic acid (for more information on acids). You can use products containing benzoyl peroxide or sulphur, found in spot treatments, to topically treat bad acne spots. It can penetrate the pore and kill off the bacteria specific to acne, but I prefer to use the acids I mention in the step above. A word of warning: both are extremely drying to the skin in high percentages. Hydrate your skin and consider that it might need facial oil in places. You can have acne in some areas and be really dry or dehydrated in others. This future tripping removes us from our source of guidance in the present.

Sometimes we try to hit it big in a hurry. But there is no fooling the Universe. Sooner or later we will have to go back and retrace the steps that we skipped. The only place where success comes before work is in the dictionary. Whatever the goal or desire, approach it one step at a time. Small measures consistently taken guarantee progress. Eventually you will emerge victorious, having attained a reward that you have truly earned. Affirmations I patiently work towards my good. After years of struggling, trying to achieve and prove myself, I learned a wonderful truth: I could change the rules and make up new ones. So I did, and that's how I found Yes! Energy--this easy, graceful, simple way to do a lot less and achieve so much more. Because I was willing to change the conversation and make new rules, I found my freedom. I achieved daily happiness that includes a beautiful family; The good news is that since I missed the truth all those years, I understand why others might be missing it, and I've built a business on helping them find it. Dirt, Sweat, and Leftovers My first glimpse that difficulties are often created and not in-evitable was as a child living on my family's farm. I'd spend those dark, cold mornings either tending to the animals or the grain or walking the beans. To walk the beans meant to weed every stalk. SHADOW MANTRA

If you're saying this . THRIVING MANTRA Positively reframe to say this . I wish someone could understand what I'm going through as a mom. One way to feel more connected is to reach out to a supportive person and share what I'm experiencing. While I may feel alone with this experience, I can reach out for support to feel less alone in my life. I wish I had more friends. If my child came to me with this exact phrase and they were in a similar situation, how would I respond? Wishing for something is passive. This article contains several techniques you can use to practice sharing your love with others, including visualizing it, focusing on one loved one at a time, and thinking about the best ways to give and receive love. GIVE YOURSELF PERMISSION TO LOVE Like many other techniques in this article, the first step in actually applying it is to give yourself permission to use it. You can go through the motions all day long, but if your heart isn't really in it (because your head doesn't allow it), you're not going to get anywhere. If you find it difficult to allow yourself to give love to others, give this meditation a try. Continue breathing deeply, inhaling through your nose and exhaling through your nose. Wrap yourself in a big hug, give yourself a squeeze, then return to your resting position. Think about how it feels to give your love to others. When you have given your love to others in the past, how did it feel? Did it drain you or invigorate you? I always knew that I was better when there was a lot of light.

Thursday, 2 July 2020

Changing gears that grind

Japanese shiatsu uses finger pressure to move the body's energy along meridians to restore balance and health. AYURVEDIC MASSAGE Ayurveda is an ancient system of medicine in India that prescribes daily and seasonal regimens depending on a person's constitution. Massage is an important aspect of Ayurvedic medicine. It uses a copious amount of oil and applies pressure in a circular clockwise motion on an unclothed recipient. The massage begins at the head and ends at the feet. Firm pressure is used on the limbs and light pressure is used on the neck, face, abdomen, and heart area. Pressure is used in the same direction as the body hair (along arterial flow). The recipient applies a powder and takes a warm bath 15 to 20 minutes after an Ayurvedic massage. DEEP TISSUE Try something creative - draw or paint a picture, write a story about your childhood or play a piece of music. Don't worry about the quality of what you're producing, and don't hold back - doing it is the important part! WE ARRIVE HERE WITH NOTHING AND WE LEAVE WITH NOTHING. To distinguish between your work and your leisure, use your journey home to bring your mindful attention to your breath. Let go of the activities and worries of the working day and arrive home relaxed. It may sound strange, but sometimes we forget to breathe! Deep breathing can be incredibly beneficial; Place one hand over your chest and one on your stomach. Inhale through your nose with a closed mouth, then on the exhale, open your mouth and gently sigh.

A compromised barrier function will present as a dull skin that feels rough and/or dry. Post-inflammatory hyperpigmentation (PIH) can also be an issue in darker skins. The discolouration (caused by an increase in melanin) can occur during the wound-healing process and remain after the skin has healed. When checking ingredient lists on products, look for the following to help combat this pigmentation: - vitamin C And I can't say it enough - GET YOUR SPF ON. Dija Ayodele, founder of the Black Skin Directory and an incredible facialist. A GOOD SKINCARE ROUTINE WHERE TO START Our skin is the biggest organ in your body, and it deserves a bit of attention. But that doesn't mean we all need to be scientists. PRACTICE RADICAL ACCEPTANCE Radical acceptance is sort of a funny term; How can you radically accept something? Although it might seem like a nonsensical combination, it's actually a powerful technique that you can use to enhance your self-acceptance and, through this, your self-compassion. Follow these instructions to give it a try: Once you're ready to meditate, take a few more long, cleansing breaths. Extend your inhale to at least four seconds, pause, then stretch your exhale out to at least four seconds, and pause again. Now that you're extra relaxed and centered, bring your awareness to yourself; Think about yourself in a more abstract way, without homing in on any details. Tell yourself, I accept you exactly as you are.

At times you may be called to leave a known situation (a job, home, relationship, etc) for the unknown. Your guidance may go against logic and reason. This is when you need the faith to trust in the process. But here is the paradox. Those things we think of as secure exist in the world of form and are therefore subject to change. On the other hand, the one thing we think of as insubstantial, the world of spirit, is realty the only secure place we have to stand. It is your connection to your spiritual nature, to your Higher Power, to God-in-you, that constitutes your real security, your ultimate grounding. To summarize, in listening to your inner voice, you Step out in faith, and give life the opportunity to support you. If you keep your focus on that benevolent Higher Power, not only will you be guided, but also your life will unfold more beautifully than you ever could have imag- Bariatric surgery is often overwhelmingly effective in causing rapid and long-lasting weight loss and metabolic improvements. However, I'm not suggesting that you or any of the world's two billion overweight people and 346 million diabetics undergo the operation. Instead, I believe in using natural agents to mimic the many beneficial physiologic effects that make bariatric surgery so effective. Research is showing that it's possible to emulate the biological responses of bariatric surgery naturally. By scheduling meals; YOUR BODY--A SOCIAL NETWORK During our journey through your metabolic system in the following articles, we will look at your body as a network of connections, like biologic Facearticle friends or Twitter followers. Just as one Tweet can cost a politician his job, one small bacterial imbalance in your gut or a glitch in one biochemical pathway can instant message your fat cells to swell with fat. When you look at your organs and systems as a vast network of linked connections, you discover why obesity and its related disorders are more than just genetics, calorie overload, or too much sitting. To unravel the core reasons behind your weight problems, you need to decipher how your environment, your mood, and the foods you eat affect the composition of the trillions of microbes in your gut, cause your metabolic engines to misfire, and put your immune system on high alert.

You know, empty calories. Even if you can get people motivated, they won't do it. Well, I believe in the human spirit too much, I said. He gave me a pat on the back and walked away. I shared this dialogue with the room of several hundred older folks. How did we get so unresourceful? My kids have more difficult lives than we ever did, another said. Their schedules are filled; Another stood up. That's the problem. This article is divided into five main shadow emotions: sadness, fear and anxiety, anger, embarrassment, and disgust. With each section, there is a general description of the shadow emotion in motherhood, and articles that explore the variations of these shadow emotions, and how these feelings can present in motherhood. Each article is structured with helpful information including how to reframe negative self-talk, termed as shadow mantras, to positive and compassionate self-talk, called thriving mantras. There are also specific skills and strategies for each shadow feeling called Moving Beyond the Shadows, which will help you manage and move past the shadow emotion you're experiencing. And at the end of each article is an inspiring Thriving Mama Reflection to help you feel inspired to bring self-compassion for yourself into motherhood. The cornerstone of therapy is trust, connection, and confidentiality. In this article there are some examples in motherhood of moms experiencing shadow emotions. None of the descriptions identify any specific individuals. To illustrate examples in motherhood, all names are fictitious, and clinical issues and presentations have been combined to create an illustration for the emotion or struggle highlighted. Any recognizable details have been altered;

Phew, okay, are you still with me? It can be hard to concentrate when the depression is bad. Feel free to take breaks, sleep for a while, cry if you need to. I'll be here when you get back. Henri Nouwen, The Inner Voice of Love (New York: Image, 1998), xiii. Companions on the Road Two are better than one, If either of them falls down, But pity anyone who falls Also, if two lie down together, Come night, the situation is reversed. We are flooded with light pollution from televisions and computer screens. Even after we turn off the electronics and go to bed, there are streetlights, neighbors' outdoor flood lamps, the headlights of passing cars, and even self-imposed night-lights. These directly disturb the quality of our sleep and provoke mini-jet lags by affecting the circadian clock during its most sensitive interval. Homes have evolved over the millennia to protect us from the elements and from extremes of heat and cold. The amount and quality of light we receive indoors has been given much lower priority than protection from the weather. Neither architects nor the public have yet discovered the pervasive biological role of light in optimizing sleep and daytime well-being.The misguided indoor lighting that results contributes greatly to insomnia, depression, poor concentration, and fatigue. Circadian rhythms are a basic fact of life, throughout life. However, at different points in the life span, the particularities of their influence change, sometimes dramatically. Pregnancy is a time when many women feel their sleep and mood go awry.