Category: Optimal Health

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Have You Eaten Today?

So, it’s 10pm and you are lying down to rest for the night. But wait, have you eaten today? Keep in mind there are several layers to you. So, when I say “have you eaten today,” I mean have you fed all the layers of you?

Your spiritual self. Your mental self. Your physical self. Have you fed them today? It is important to nourish ALL of you on a consistent basis. What are some ways we can ensure that we are spending time each day feeding our spirit, our mind and our physical body? There are many. In this article we will talk about a few.

Nourishing Your Spiritual Self

Nourishing your spirit is a very individual practice. The same thing does not work for everyone. A saying I heard a lot growing up as a kid was, “there’s more ways to catch a fish than one.”  I remembered that statement because it resonated with me then and still does today.  Since we are not all on the same path, we may nourish our spirit differently. What’s more important than how we nourish the spirit, is that we actually do it.  Do something. Some of the things I have found effective at connecting me more to my spirit are:

  • Silence: Take time out daily to be in complete silence. Even if you have to go sit in your car or take a walk to find that silence, it feeds the spirit and will be well worth it to you. Make it a morning ritual to just sit and tune into yourself. Acknowledge your own presence before you go out into the day.
  • Meditation: So many different definitions of this word that I won’t begin to talk about it in detail in this article. There is also a lot of information out there to help you learn more about meditation. For me, meditation means being able to disconnect from the external world and bow to the infinite point inside me. Again, the way we get to that infinite point may be different for each of us. And that’s perfectly okay. Whatever works for you to detach from the outside world and go inward to attach to your inner self. When you feel your mind wander as it definitely will, bring your attention back to your breath. Focus on your breath. So many of us go through life on autopilot and disconnected from our inner self. It seems we are always looking for someone or something to complete us. Detach from the “some ones” and the “some things” and go inward.
  • Prayer: This, like the others, looks different for each of us. People pray in different types of spaces and for different lengths of time. They also pray to different individuals or the Universe.  Some even view a chant as a prayer. I have found prayer to be effective when approached from a gratitude mindset but prayer is also used to make a request to God, Universe or however you refer to your higher self.
  • Set an intention for the day
  • Use positive affirmations: No, you are not crazy. I have found it very helpful to talk to myself. To proclaim that I am enough, I am blessed, and I am a unique expression of the divine. Our brain hears us when we make these positive affirmations.

Nourishing the Mental Self

There many similarities between nourishing your spiritual self and nourishing your mental self. In other words, silence, mediation and prayer all nourish the mental self in addition to the spiritual self. Now that’s bang for your buck. Personally, I find that when I do not spend time in silence, my mood changes. It changes to more of a down mood as opposed to more of an up vibe. In addition to silence, meditation and prayer, I will mention a few other things that have helped me.

  • Spending time with friends: Social interaction is vital for mental stimulation and growth. I will add also that I believe social interaction without your partner or spouse, is important. Have your own circle that you grow in, learn in, and have fun in. Once you find that circle, start spending a little time there.
  • Taking a walk: I hear a lot of talk about the benefits of walking in nature. I too have experienced those. I do not however feel that you have to be in nature for it to be effective. Sometimes a stroll through the neighborhood alone can be just as effective for feeding your mental self.
  • Journal: Writing helps us clear the head and make important connections between our thoughts, feelings, and behaviors. It helps to prioritize problems, fears and concerns. I find inspiration in writing/journaling. It can also be effective at reducing stress and anxiety. Writing has helped me compose a coherent narrative about my experiences allowing me to process them in a more effective way.
  • Be aware of your thoughts: The things we focus on are the things that become our reality. Notice when fear or self-criticism arise in you. It is important not to place any judgement on these thoughts but instead to consciously choose to let them go or reframe them into a new perspective.

Nourishing Your Physical Self

Okay, let me get this out there in the open. I need improvement in this area. And not just a little improvement. I need a lot. In other words, I need to start spending time daily feeding my physical self. How am I taking care of my physical temple every day? Being a Registered Nurse for the past 33 years, I have a little knowledge about what one should do for optimal physical health but knowledge is pretty useless unless you’re using it. I’m preaching to myself right now. Here are the things that can help us both to do a better job at feeding our physical self-daily.

  • Set a time each day to be physically active:  Set a time each day to feed your physical self by being active.  I keep saying this, but there are no rules here. Something different will work for each of us. Some do yoga. Some take a 30-minute power walk each day. Some go to the gym. Some play sports consistently. By setting the time, it holds one accountable and sets the routine (habit) in place. See exercise as a form of self-love instead of a chore.
  • Eat a well-balanced diet: Diet and exercise work synergistically with each other. Being physically active and eating a well-balanced diet has been proven to cut down heart disease, diabetes, obesity, stroke, cancer and the myriad of other ailments out here. Personally, some research has shown that a plant- based diet is the way to go. Again, I say there are more ways to catch a fish than one. Do what works for you and do your research. Of course, you can use your doctor as a resource, but keeping in mind that they are western medicine practitioners and there are other ways to go. So, do a little research. You may choose a different path. You may choose a little from both paths but be aware of what you put in your mouth. You are what you eat.
  • Drink water: It is essential to drink water each day. Much of our body composition is made up of water. Water allows the cells to flow freely to all parts of the body giving it nourishment.

In summary, take time out each day to feed your spiritual, mental, and physical self. It is also essential to make sure your environment is conducive to supporting this. I always say that if you are not feeling lifted, encouraged, and supported in your current environment, move on. The relationship we have with ourselves requires time and commitment to build. Take the necessary time to build a solid spiritual, mental, and physical foundation. Set the intention now to deepen your connection to yourself daily. Deepen the spiritual connection, mental connection, and physical connection.

What have you eaten today?

Stay healthy and blessed,

Vince

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I hope you will take the time to check out my book on Amazon to learn more about effective ways to cultivate a healthy relationship with yourself and others. https://www.amazon.com/dp/1735975702. Here is the link to purchase from amazon or you can go to my Author Page on this website and order directly from there. I look forward to your feedback and am deeply grateful for your love and support.

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Believe in your Greatness

I am so excited to introduce the first in my new line of positive quote tee shirts.

When we truly believe in our own greatness is when greatness begins to show up. It shows up in our jobs, our relationships and in our personal lives.

We were created by greatness which makes us great.

Check out the long sleeve dark navy for fall and winter. It also comes in short sleeve heather gray.

I would be honored to have your support.

You can just click on the link to go directly to my shop and purchase the shirt. It also makes a great gift and is a positive message to spread. https://vinceshifflett.com/product/believe-in-your-greatness-tee-shirts/

Have an awesome beautiful weekend,

Vince

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Focused Breathing: Spiritual, Physical, and Mental Benefits


Research has shown focused breathing to be a super stress buster that evokes the relaxation response in our brains. That’s enough reason for me to want to practice it but there are many other benefits to focused breathing that include spiritual, physical and mental. In this article, we will talk about those benefits as well as the technique of focused breathing in an effort to help you live a life of optimal health particularly during these trying times we are living in.
 
To focus on something means to be aware of it. So, focused breathing is taking time to simply be aware of your breath. Just 10 minutes a day will produce noticeable affects. Take those 10 minutes perhaps on your lunch break at work, first thing in the morning when you wake up, or anytime you are feeling stressed. I have found it helpful to do several times a day.
 
Just pause. Simply pause and bring your focus to your breath for about 10 minutes. Focused breathing is best done by breathing through your nose in addition to belly breathing. Belly breathing is best accomplished by placing your hand on your belly and taking a deep breath in through the nose. You should feel your belly rise. Nasal breathing accompanied by belly breathing does the following:
·      Humidifies inhaled air
·      Increases airflow to the arteries, veins, and nerves
·      Increases oxygen uptake and circulation. (According to https://www.breathingandsleepcenter.com/ nasal, belly breathing provides up to 20% more oxygen in your bloodstream.
·      Improves lung volumes: Breathing through your nose allows you to take a deeper breath that engages the lower lungs. It is here that oxygen is picked up and carried throughout the body. Our organs cannot survive without oxygen.
 
Deep focused breathing allows for full oxygen exchange which in turn slows the heart rate and lowers the blood pressure. https://www.healthharvard.edu/.
 
Spiritual Benefits
I have found that focusing on my breath allows me to connect to my core spirit~myself. While breathing in, focus on the air filling your lungs and feel it flow throughout your body. By focusing on your breath, you are more self-aware. It allows for easier access to your inner peace. As you exhale, send that peace out to all living beings. Focused breathing is a great time to disconnect from everyone and everything. Take all of your attention inward to the body and the precious air you are breathing in.
 
Physical Benefits
We have already discussed the physical benefits above. Just to recap, the primary benefit for me is stress reduction. We know that stress lowers our immune system, increases our blood pressure, increases pain, and leads to anxiety and depression. Stress is a killer. Focused breathing will control that stress and therefore, control all the symptoms of stress leading to a happier, healthier life. We cannot always control stress but we can definitely control our response to it. That is where focused breathing comes into play.
 
Mental Benefits
I think the mental benefits go without saying given everything we’ve discussed in this article thus far. A reduction in stress alone has the benefit of a healthier mind. Healthier mind leads to healthier body. Everything begins and ends in the mind. Focused breathing allows us to get out of our mind for a moment and focus on our breathing. It allows us to disconnect from the stressful things we are thinking about and instead bring our attention to our breath. It gives us a mental energy boost and helps us relax into our unconscious mental processes.
 
In summary, it is my intention to make focused breathing part of my daily practice. I have found it useful to close my eyes during my practice but it is not essential. I just feel that we are a very visual people and for me, closing the eyes blocks out all the visual stimuli and allows the brain time to rest. Give focused breathing a try for 30 days. It just takes 10 minutes a day. Do it consistently for the 30 days and notice the positive change.
 
I look forward to hearing from you about your experience. I hope you will enter your email address to receive my monthly short articles straight to your inbox. I am grateful for your support.
 
In love,
Vince, RN BSN CCRN