how to meditate

Recipe: How to Drink Daily Greens

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We all know that we should be eating 5 serves of vegetables a day, but it can be hard some days, right?!  So why not make it easy with  juicing and blending.  I start my day, pretty much every day, with a green smoothie.  I have been blending veggies and fruit every day for at least 6 months, and honestly, I feel the difference.  I have more energy, I feel lighter and I am more alert.  And who doesn't want that! Here's my standard morning veggie blend up:

  • Baby spinach
  • Cucumber
  • Small handful of blueberries
  • Kiwi fruit (with skin on)
  • Mint leaves
  • Coocnut
  • Chia seeds
  • Filtered water (or coconut water)

The best part about these juices and smoothies is, that you can be super flexible with what you're blending up!  While I generally do have these ingredients in my fridge, sometimes I don't or I have bought great berries from the farmers market that I want to try.  As long as you focus mainly on vegetables, and add just enough fruit to sweeten it to your liking, you can't go wrong!

Variations of ingredients that you can use:

  • Coconut water
  • Kale
  • Silverbeet
  • Raspberries, blackberries, strawberries
  • Yoghurt/coconut yoghurt
  • Banana
  • Mango
  • Pineapple
  • Supplements - Acai, Spirulina etc
  • Probiotics

Remember, you want to ENJOY your juice.  You want to be making a combo that will keep you coming back for more.  Yes, we want to be focusing on vegetables primarily, but you also want to be actually drinking it!  So if veggie loaded smoothies and juices aren't for you right now, that's totally cool!  I would rather you drank 3 fruits and 1 veggie at the start, than to not be drinking any at all!

I post my juices regularly on Insta, so if you need a little inspo, follow along over there :)

Have a wonderful green-juiced week!

xSx

P.S.  Have you downloaded your FREE Gratitude Workbook yet?  You can get your copy here

Is Your Phone More Recharged Than You Are? 8 Ways to Get Your Missing Energy Back

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If I were to ask you how often you recharged your phone, you'd probably reply with "twice a day" (if you're an iPhone user).  But, if I were to ask you how often you recharged yourself, you'd most likely reply with "does sleep count?". Recharging ourselves isn't something we tend to think much about.  We're not taught about it as kids and no one really talks about it.  It's not something that we had to think even half as much about just 10 years ago.  If we were tired, we rested.  Tiredness and exhaustion were mostly just physical.  Now, it's primarily mental, and in a lot of cases, emotional.  With technology and a direct connection to the world in our hands, there's no time to really switch off to allow our mind and nervous system to quieten.

Somewhere along the line, we started to value our techs to be more recharged than our bodies.  Tirdness is now a bit of an inconvenience.  We've become more tuned into the outside world than ourselves.  We're tuned into the alerts on our phones more than the alerts of our bodies.  Now, I'm not saying to bin the devices all together, no, not at all.  I love my phone, and these days we need them.  I'm just trying to convey the need to put the phone down every now and then, and truly take the break our mind and body need.

I had to learn the above the hard way.  Stressed and anxious from my corporate job (amongst other things), denying my dream career aspirations and, quite frankly, wasting hours a day on 'the scroll'.  My anxiety was so bad that every day was a struggle that I tried so hard to hide!  Things had to dramatically change.  So, I set out to recharge, learnt to put my health first and developed a kick-ass self-care/love routine.

Get Your FREE Gratitude Workbook Here

So, here's my (tried and tested) top 8 ways to fully recharge and start to get that missing energy back:

Sleep:

To answer your hypothetical response above.  Yes, sleep does count, and a lot!  But only if you're getting the right kind of sleep.  This is around 8 hours of non-inertupted sleep and waking before your alarm.  While this is common knowledge, sleep has lost favour.  There's Facebook and Instagram scrolling, Netflix, more condensed living, working later hours and weekends, eating later and even more scrolling, that all get in the way of a quality night's sleep.  Once upon a time it was only the neighbour's dog who woke us up, now it's our friend-from-high-school's-amazing-Italian-holiday that you're totally jealous of you've been lurking.

Soak it Up:

Get at least an hour by yourself and have a hot bath.  Get out your bath salts, candles, essential oils and a quality book.  No techs allowed.  Take the full hour to really switch off and relax.  Besides, who doesn't feel better after a good bath!

Get Active:

Get those endorphins pumping and sweat the stress away.  Stress hormones wreak havoc on our nervous system and majorly contribute to us feeling worn down.  Ever feel more exhausted from a day's work than you do an intense work out?  This is why.  While exercise puts physical stress on the body at the time, it's coupled with 'feel good' hormones that help the body clear out the stress, as well as pump much needed oxygen to your organs.  You want to get out and burn up all of that excess adrenaline.  Not only will you feel better after, you'll sleep better too!

Ground Yourself:

When I first heard about "earthing" I thought it was a bit of BS, then I really thought about it and I realised my bare feet had not even touched the earth in over a year. A YEAR! Apartment living certainly makes getting out and into nature harder, but the more reason to do so.  We all grew up playing in the backyard bare foot (remember stepping on bindies in summer, ouch!).  Take a walk in the park or on the beach, and if you're lucky enough to still have a backyard, collect the washing bare foot.  Feel those relaxing negative ions and get a bonus foot massage while you're at it!

Mindfulness and Meditation:

Probably my favourite tool in the box and one of the most misunderstood and under utilised skills there is!  If I could package and sell in a pill "total relaxation, calmness, greater clarity, more energy, understanding, compassion and acceptance with no side-effects and completely natural", I'd be seriously loaded.  Loaded.  Everyone would lap that up!  But it's free people and you can try it right now!  It's literally as easy as googling "guided relaxation meditation" into YouTube.

Find my Monday Meditation series here.

Because we're not taught meditation as children, we resist it as adults.  It seems weird, out-there and unnecessary.  People also tend to think that they don't have time to meditate.  In the words of Gabby Bernstein, "so you've got time to feel like shit instead then?".  10 minutes a day is all you need to totally turn your stress around!  Also, meditation doesn't have to be spiritual at all, think of it as a simple mind reset.

Digital Detox:

This is a big one!  We spend so much time on our (fully charged) devices, and probably one of the main reasons why we're so drained, that we find it so hard to put them aside.  But once you start to break the click and scroll habit, it becomes so much easier.  Sleep with your phone on flight mode.  Get an old school radio alarm clock and have no phones in your bedroom (remember waking up to breakfast radio..).  Turn the TV off an hour before bed.  Have an email cut off time (I suggest from the time you start dinner) and don't use your laptop in bed.  All of these things can assist in breaking the technology dependancy and the mindless scroll.

Take Regular Breaks/Holidays/Long Weekend:

If you need a day off, take it.  Plan an annual leave day and take a long weekend.  Get away, or stay in.  Sleep in.  It's what your annual leave is there for!  Take a holiday.  Got no-one to travel with?  Do a tour or retreat.  The simple act of getting on a plane and feeling far away from your 'problems' can do amazing things for your nervous system (I should know, I just did this.  Hello spontaneous trip to New York).  Don't really run from your problems, but do take a break when you need it.  Airfares have never been so cheap ;-).

Pamper Yourself:

Don't be afraid to spend a little cash on treating yourself.  Get a monthly massage, pedicure, floatation tank session, facial, lovely dinner, hot springs visit.. whatever brings you relaxation.  While I don't recommend spending all your monies on #treatyoself, I do suggest that you put yourself first and enjoy your money, especially if it's assisting your healing.  I personally get regular massages.  I need them, I carry stress in my shoulders and I spend 8 hours a day on a computer, so I don't feel guilty about spending the cash as I see it as a necessity.  So find what really assists your recovery and budget it in.

I hope these tips help bring some calm and zen back into your life.  If you've got other recharge tips or tricks, comment them below, i'd love to hear (and try) them!

xSx

Get Your FREE Gratitude Workbook here

Turns Out, You Actually Are Creative

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Creativity is traditionally something that we equate to the arts, however I believe that we are all creatives.  We all have something within us that we wish to express.  Creativity after all, is simply CREATION.   Creativity is anything where we can express ourselves, our thoughts and ideas in whatever physical manifestation that they take form. I truely believe that without creativity, without ideas and creation and most importantly, without expression, we suffer.   We suffer in our health from being stifled and unexpressed, our relationships suffer from a feeling of unfulfilment and we could even be missing out on great financial opportunities.  We ignore those expressive skills that we received so much joy from as children.  We used to tell and write stories, we played imaginary, we invented games, we drew all afternoon long (ok, Mum I admit it.. it was me who drew the horse on the wardrobe door and not dolly.. but you have to admit, it was pretty good for a 3yr old.  It did look like a horse, right?) and we made 'music' (most neighbours probably wish we didn't bang those pots and pans so loudly).  The world was this magical place where anything could happen.  Now the world is this place where we work hard to pay bills and maybe take 2 weeks off in winter to travel somewhere warm.  Pretty miserable, right?!

Self-expression is a birth right.  We are all individual and we all deserve to let our thoughts and ideas out and into the world.  If writing is your thing, start that blog.  If you enjoy drawing, buy a sketch book.  Let your ideas flow out on that paper.  Not only will you be expressing your ideas and feelings, you'll also feel a sense of accomplishment for creating something.  Sitting back and listening to that music you created on your laptop or watching that video you learned to edit through iMovie, will bring you so much pride and satisfaction.   Give yourself permission to allow an hour for yourself to create, you just never know what it might evolve into.

xSx

MONDAY MEDITATION | The Most Important Words You Could Say to Yourself

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Have you ever really considered the thoughts you have towards yourself?  How do you really feel about yourself when you look in the mirror? Let's all make a shift.  Instead of having critical thoughts when looking at ourselves, let's start to see our great qualities.  Let's feel appreciation for who we are and embrace our quirks.  I can guarantee that others are looking at what they love about you, rather than the flaws that you see.  You're individual and amazing.

xSx

https://youtu.be/6SyYFh0xDUg

MONDAY MEDITATION | How to Create What You Want

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Ever wondered how the successful folk acheive their goals and dreams?  They believed that they were possible!  All it takes is for us to become the energy of that which we desire, for the outside world to shift around us. Going from "I wish I could write that book" to "I am going to write that book" instantly opens us up to the possibility of it happening and allows opportunities and people to come into our lives to help us on that journey.

In what area of your life could you start to change your energy to bridge the gap between where you are and where you'd like to be?

xSx

https://youtu.be/iqT6aPwpFPk

MONDAY MEDITATION | Want To Get Out of The Right Side of Bed? Use This.

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This week's Monday Meditation is a quick and easy mindful practice to start the day off on the right foot!  When your alarm goes off, what are your first thoughts?  "I don't want to get out of bed", "urgh, already!?", "the weather is crap today".. the list could go on!  Instead of starting the day with negative thoughts, kick start with positive!  Shift your awareness to the things that are going right in your life, the things that always work out and the things that you may have stopped paying attention to.  By turning your awareness to the things that are going right, you're shifting your mindset into an appreciate one while also activating your awareness to look for other things that are going well. All you've got to do to start the day off right, is think of three things that are going well and that you are appreciate for. Three!  It's that simple.  The key is to feel into the things you've listed and then get on with your day.  I can guarantee that if you use this every day, you will start to turn, not only your morning routine, but your whole day, around.

xSx

https://youtu.be/Z4d4-VJ-Pho

MONDAY MEDITATION | 1 Minute Mindful Breathing Meditation

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Hey guys, This week I have shared probably the most simple mindful technique that I have come across!  All you have to do is tune into your breathe.  Observing all of its behaviour, rhythms and patterns.  The aim is to not change anything.  The more you relax, it will slow on its own.  The whole purpose of a mindful practice is to focus your attention on the activities in front of you, or in this case your natural breathing, in order to calm the mind from all of the crazy thoughts racing through it, to be able to focus all of your attention on what is happening right in front of you (..or inside!).

Calming the mind has profound positive effects on our nervous system, which then send a positive ripple effect to the rest of our body.  Imagine walking into that meeting calmer, clearer and more confident.  Imagine asking that guy out confidently.  Imagine knowing exactly what to say at the right time.  All of that is possible when we soothe our nervous system and mind.

Test it out, it only takes a minute!

https://youtu.be/BtJ5dGfWVcI

MONDAY MEDITATION | 1 Minute "Thank You" Meditation

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Hi All, I finally got up the courage to start sharing meditation videos!  I have had a meditation practice on and off for the past 4 years, and let me tell you.. when I fall off the meditation bandwagon, boy do I notice it!  I am not about getting all woo-woo spiritual with my meditations, I am about having a practice to ground myself, bust through fears and to have a deeper understanding and conversation with myself.  Learning to understand my emotions and where they come from, has transformed my life!  Through a really simple, yet committed practice, I have become more self-aware, confident, calmer, more compassionate, have more energy.. the list goes on.

I will be sharing super simple and easy meditations each and every Monday.  By keeping them simple, they seamlessly become part of our daily routine, regardless of your meditation background.  What better way to learn to meditate, than with an exercise that only takes 1 minute!!

Check it out and be sure to comment below with how you go :)

https://youtu.be/rxQtdTN4VPI

xSx

MONDAY MEDITATION | 1 Minute "In + Out Breathe" Meditation

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Looking for a meditation that you can do literally anywhere.. even at the traffic lights?  I've got the right one for you!! This little gem is so easy and subtle, you can literally do this one anywhere.  You can use it at your desk, on the tram/train, at the traffic lights, before a meeting.. anywhere!  It's the ultimate little reset, best part; it only takes a minute!

Check it out and be sure to comment below to let me know how you go :)

https://youtu.be/pWqa46LoP4M

xSx