MissZenergy • Breathe In Chill Out
ZEN ZONE
Issue 1 • April 2017
POWER HOUR INFUSED WITH LIGHT
KNOW WHAT YOU WANT TAKE CHARGE
HOW TO GROUND YOURSELF
Plus
50 WAYS TO CHILL OUT
CONTENTS 04 Power Hour
Infused With Light
06 How to Ground Yourself Techniques
07 How To Know What You Want
08 Time Management
10 Just Breathe
by Jackie Allain
12 50 Ways To Chill Out
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elcome, thank you for taking the time to read The Zen Zone. This has been a project in my head for a while now and I am over the moon excited to finally have it available for you. My hope is to inspire, teach and push you a little out of your comfort zone. This issue will offer you tips to embrace your personal power and light up your inner awesomeness.
Energy Flows Where Intention Goes” Where are you directing your energy?
This first edition’s theme is Breathe In, Chill Out! So, before you begin reading all of the goodies inside, please put your feet flat on the floor and take three deep breaths in through your nose and out through your mouth. Center your self, grab a cup of coffee, tea or water and keep reading.
Namaste
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POWER HOUR
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hat brings you joy? It’s easy to get caught up in the hustle and bustle of every day life and everything that needs to get done. We suffer from being overwhelmed with too much to do! If you are not experiencing joy daily, then you may have become a victim of the “automatic robot syndrome” Seriously, this is a thing. And more common than you think.
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Here is what a typical day may include: You wake up and rush around in the morning trying to get yourself and the kids and the dogs ready for the day and out the door. You forget your lunch at home, and now have to suffer with a grumbling stomach all day at work. You don’t have time to go for lunch so you grab something quick from the vending machine or rummage around to find an apple or leftover muffins. After
If you get the inside right, the outside will fall into place” - Eckhart Tolle
too many cups of coffee, your day is finally over at work and you rush home to start preparing dinner for the family. You manage to find something frozen to pop into the oven and serve food within thirty minutes of coming home. Then it’s off to your children’s activities. You drop them off with a hug and a kiss as you whip to the grocery store to grab a few things that you forgot to pick up over the weekend. Fill your car with a tank of gas, grab yourself a Starbucks (allowing yourself a small treat for the day) as you run back to make it on time to pick up your children. Everyone gets home around 8pm,
you have the kid’s shower, make their lunches and pop them into bed. It’s now 9pm and you are exhausted. You crawl into bed and start reading your favorite book. Now you have a little time for yourself. As you relax in bed, you read the first three paragraphs on the page and pass out. Your husband comes to bed, kisses your forehead, puts your book away and turns off the light. How many of you can relate? If you answered yes, you are suffering from Automatic Robot Syndrome and this needs to change. I want to challenge you to start a Power Hour, yes a whole hour of dedicated time to yourself where
you do not fall asleep, talk to a friend, or plug away at social media. An hour of dedicated time for you. Meditate, Walk, Exercise, Read (something inspirational), Visualize, Journal and Dream. Do something every single day that brings you joy! Set an alarm on your phone to check yourself every two hours. When the alarm goes off, do a mental check-in of yourself. Take a deep breath, exhale. Look around you. Pay attention to your thoughts. Are they present? Are you in the moment? Do a quick self-check. Stand up, stretch, walk a few steps, give yourself a happy thought. Smile. Re set your alarm and carry on.
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GROUND YOURSELF REMEMBER TO BREATHE IN AND CHILL OUT!
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rounding yourself is as simple as 123, or ABC. Take a second and disconnect from what you are doing. Take a deep breath. It does not matter if you are standing or sitting. Imagine that the roots of Mother Earth are wrapping around your feet and pulling you into the Earth. Stand strong with your feet flat on the floor (you can be sitting here too). Allow the roots to pull your feet all of the way to the center of the Earth. Feel the crystals of the Earth poke the bottoms of your feet. Keep breathing in and out. Focus on your breath and once your feet have been rooted, imagine the top of your head open up - your crown chakra. Universal Life Force Energy floods in through your head and moves all the way down your face, your throat, your chest, fills your abdomen, your waist, over your pelvis, your legs, knees, ankles and finally out the bottom of your feet and through to Mother Earth. Open your eyes. If you can, walk around a little and get some energy flowing through your meridians – simply walk around. Take a few more deep breaths. Do a few quick stretches. The more often you do this little exercise, the quicker it becomes. It is easy as 123, ABC!
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You can’t find what you want if you don’t know what you’re looking for.”
HOW TO KNOW
WHAT YOU WANT F irst inhale, then exhale and repeat. What if you were to think about what you do NOT want? Sometimes, that answer is easier. What career do you NOT want? What type of relationship with your spouse would you like to avoid? What kind of relationship with your kids do you not agree with? Where do you not want to travel? Record these answers. Next, start writing down the key elements in each category of your life. What are the key elements for you in a career that you value? Could it be recognition, excellent pay, bonuses, five weeks paid vacation, room to grow, promotion or travel? Now, what are the key elements that you want in your relationship with your spouse? For your health? With your
children? Fast forward to the end of your life - what would you regret if you never did it? It may be easy to say that you are ready to figure out what it is that you want. However, the reality of discovering what it is that you really want might be a little more challenging. Asking yourself questions to uncover your passions and knowing what you want vs. what you do not want will certainly help in pointing you in the right direction. Once you have figured out what you want with absolute certainty and clarity you must remember to be committed. This means hanging on even when the fun stops for a bit. Remember to enjoy the adventure. “Life is a Journey, Not a Destination”.
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TIME MANAGEMENT
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onsider the equation Time equals Life. Master your time and you will master your life. Waste your time and you will waste your life. Pretty Simple, Right? You must find which system will work best for you. Sometimes it is easier to point out what does not work. Here are some questions to ask yourself. Where am I wasting my time and energy? Sometimes social media can be a huge time warp. What tasks do I do that absolutely drain me? Maybe cleaning the house, getting groceries and doing food preparation for the following week all in one day, is too much. What is my most productive time of day? Morning or Night? Whom can I ask for help? Friends, co-workers, family, children? What can I delegate? Do I have to taxi the kids or can I organize a car pool? Can I ask for
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more help from my spouse? Are my children old enough to cook? How organized am I? Somedays you can organize yourself to the moon and back, but are you being productive? A must have would be a planner! Find the one that works for you. Google calendar, daytime agenda, excel spreadsheet, whatever works best for your time. Make sure to schedule in your Power Hour and include a Date Night. Do not ever forget to add in the Fun! When you become the master of your own time and organization, you have control of your personal power, which achieves your personal BALANCE. Thus adding more value and time to your life.
Once you have mastered time, you will understand how true it is that most people overestimate what they can accomplish in a year – and underestimate what they can achieve in a decade.”
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JUST BREATHE
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s a child I had a number of experiences that some would or could describe as traumatic. As I sit in contemplation I wonder who of us didn’t. Is a rough and painful childhood more the norm than the exception? I believe it may be so. We all have situations that we respond to with resilience and we also have some where we respond in crisis. When we respond in crisis, our brain triggers a need to protect and we automatically go into one of three states: fight, flight or freeze. My usual state when in crisis as a child was to freeze. For me, freeze could be described as remaining very still and not breathing. I assume the plan was that if I did not breathe I would not contribute to the already stressful and difficult event that was taking place at the time of the reaction. At that time, this worked. It allowed me to cope and survive the potential threat that I was feeling. As I got older though, I noticed that I used it as my default when confronted with stressful situations. As is the case with anyone, I had an engrained behaviour pattern for stress that over time became more debilitating than helpful. Recognizing this is the first step to developing changes that contribute to a more balanced and contented lifestyle.
way of coping.” I began to identify it when I started taking yoga classes. After attending a weekly yoga class, I noticed that my neck did not feel as tight as it usually did. Then I recognized that I was a little bit more relaxed. I realized that when doing yoga I was breathing a little deeper while holding poses and felt a delight in feeling my lungs expand a bit more than usual. One day, when I found myself in a stressful situation at work, I took a deep breath. I recognized that the feeling I experienced was similar to how I was feeling while on the mat. It felt good, controlled and relaxing. It gave me a sense of calm in an intimidating situation. I could not remember having felt this way before in a similar situation. I had now discovered that taking a deep breath actually contributed to making a difficult situation better. This created a curiosity in me and caused me to further investigate the effect of the breath on the brain.
I discovered that when we breathe deeply it allows a part of the brain known as the amygdala to recognize that I am safe. If I were in a life-threatening situation, the amygdala would be sending a message for the body to prepare for battle, get moving or play dead. My brain and body would already be creating a response to protect me and allow me to Now let me be clear, I did not sit down one day and survive by releasing large quantities of cortisol in say, “oh, wow, I am not breathing. This must be my the brain. Cortisol allows the body to focus only on
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JACKIE ALLAIN R.A.R.E. TREATMENTS (RELEASE AND RESTORE ENERGY) MEDITATION INSTRUCTOR, REIKI MASTER, EMOTIONAL FREEDOM TECHNIQUE (EFT) PRACTITIONER
r.a.r.e.treatments@gmail.com
survival and does not use any energy to make well thought-out decisions or responses. The only job at that moment is to stay alive. This is a primitive response to allow humankind to survive the many dangers a caveman/woman would have had to deal with. Though there are no longer saber tooth tigers threatening my life, I still have this primitive reaction to other stresses in my life. Whether it is my life or my ego threatened, my brain responds the same. When I take in a deep breath, the brain recognizes that I am not in danger. Danger would mean short quick breaths. Deep breathing sends the signal that everything is ok. All is safe. Interestingly, it was in practicing deep breathing at calm moments of my life that I created the default pattern of deep breathing in stressful times. The practice of deep breathing does not require a huge pocket of time. Breathing can be practiced and deeply ingrained into muscle memory one moment at a time. We can develop a successful breathing practice by doing what Davidji refers to as “16 Seconds of Bliss”.
16 Seconds of Bliss • • • •
Inhale deeply through your nose to the count of 4 (inflating the stomach). Hold this breath to the count of 4. Exhale this breath to the count of 4 (completely emptying the lungs). Hold the breath out to the count of 4.
This simple act of breathing with focus allows you to reset your brain. It allows you to decrease the amount of cortisol and sets you up in a pattern that will sustain you in times of stress. Davidji suggests stringing some of these 16 seconds together to create a more powerful practice or to consider taking 16 seconds of bliss every time you place your hand on a door knob, creating a trigger, reminder, or pattern to bring your body and brain back to its original setting. Breathing creates calm. Breathing sustains life. Breathing promotes wellness..
We Deserve That!
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Doing is never enough if you lack being” - Eckhart Tolle
50 WAYS
TO CHILL OUT 1.
Laugh
3.
Garden
5.
Have a Bath
The number one way to relax and change your vibrations is to laugh. Watch a comedy, read some jokes. Laughter really is the best medicine.
Being out in nature and the art of growing something from a seedling is truly enriching and empowering.
2.
6. Face Mask Enjoy the sunshine, or just the fresh air. Nature has a natural Detoxing your face will help to way of changing our vibrations relieve stress and relax you. to the universe and easing in with Mother Nature.
Bake
Baking creates a comforting aroma while giving you a soothing sense of accomplishment.
4.
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Take a Walk
Cleanse your aura and relax with a hot bath. Mix up a ½ cup of baking soda and a ½ cup of Epsom salts. Soak for a minimum of 20 minutes.
CHILLING OUT CONTINUED... 7.
Meditate
13.
Hug
18.
Take a Nap
Download a free app onto your phone. Anywhere from a simple 10 minute breathing meditation to a full hour body relaxation meditation. Get out of your head and into your Zen Zone!
Hugging is proven to reduce Power naps are awesome. Do it. stress and our cortisone levels. Producing serotonin - our “Happy 19. Read Feelings” so pause for a moment Getting lost in a fantastic book and give or get a hug. is a sure way to remove yourself from your present reality, if only 14. Squeeze a Stress Ball for a little while. Sometimes a 8. Try Reiki Squeezing a little squishy ball mini escape is all we need. Reiki is all universal love and promotes muscle tension and light. A complete stress free and relaxation therefore releasing 20. Exercise relaxing treatment. stress. Go for it, squeeze a Box, Lift Weights, Pound out the squishy! cardio machines! Do whatever 9. Running it takes to get the energy out. 15. Snuggle with Pets Sometimes the best way to shut Allow yourself a power release. off our brains is to run it out. The love of a fur baby can do Sweat it out! No music, no choreography, no wonders. Petting and snuggling coordination - just run and just reduces blood pressure and 21. Have Sex be. No thinking allowed. eases anxiety. They don’t call it Need I say more? animal therapy for nothing. 10. Dance 22. Journal 16. Get a Great Sleep Put on your favorite jam and let ‘er loose. Make sure your room is dark, turn Writing down your stressors, off electronics, don’t drink too fears, and worries is a great much before bed and get a great way of getting them out of your 11. Colour sleep. Enough sleep reduces energy system. Allow the pen to They didn’t just put adult stress. flow and release everything that coloring books on the market is bothering you. for nothing. Coloring is a form of 17. Play a Game stress therapy. 23. Learn to Forgive Company with friends and some good old-fashioned fun might be This does not mean that you 12. Swear need to forget. Forgiving can just what the doctor ordered. Just not in front of the kids. be something that you do all on Sometimes a release of words your own. Let it go. and screams will suffice.
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CHILLING OUT CONTINUED... 24.
Try Yoga
Putting your body into yoga positions along with controlling your breath is a sure way to help move your inner energies and release tension. 25.
A Massage
Whether it be a relaxation massage, reflexology, or shiatsu massage, moving the energy, relaxing, muscle manipulation does wonders for the body, mind and spirit. 26.
Inhale Essential Oils
Essential oils can help calm and relax you. Find some blends that relax you and put them into your bath, on a bracelet, or simply smell them when you feel tension. 27.
Eat Healthy Fats
Healthy fats such as avocado, coconut oil, and nuts are brain food. These foods help to boost your mood. 28.
Smell the Roses
Simplicity allows us to appreciate a little more. Stop rushing. Enjoy the little things.
29.
Learn to Say No
Know your limits. It’s okay to protect your inner light and energies. You need them for you and your family. You do not have to commit to every event, every party or every meeting that comes up. You have permission to just say no.
34.
Cook
Take a cooking class or try a new recipe. If you are not in the mood to learn something new, then cook your favorite dish. Cooking is a fantastic way to relieve stress and create something yummy! 35.
Clean the House
Another task that turns off your brain. You go into autopilot and Inspire Yourself – Read fun just clean. Some of my best ideas headlines, articles, blogs that appear while I’m cleaning the inspire and empower you. house! Change your thinking to keep yourself positive and happy. 36. Organize Your Space 30.
Empower Yourself
Your room, the kitchen, your office, your house. The more People enjoy helping others. It’s organized you are the more human nature. Don’t be afraid to freedom you will feel. Everything ask for help. has a place, now go make a place for everything to be. 32. Have a Good Cry 37. Have a Cup of Tea Let it all out. Crying is another method of energy release. There’s Herbal teas are calming, relaxing, no shame in crying and you will and comforting. Find one you feel better once it’s all out. love and enjoy a cuppa anytime of the day. 33. Join a Sports Team 38. Have Fun Being a part of a team creates a sense of unity and reduces social Every day, whether it be watching anxiety. a comedy show, playing with your kids, riding your bike, laughing with a friend. Do something that you can enjoy and have fun with. 31.
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Ask for Help
CHILLING OUT CONTINUED... 39.
Eat a pickle
Really, I just wanted to write that. But heck, try it anyways. Chill out and eat a pickle. 40.
Call a friend
Sometimes a good gab session is a great mood booster! 41.
Stop Multi-Tasking
45.
Eat Dark Chocolate
It not only has antioxidants, it also stimulates the brain to release beta-endorphins, our “happy” hormones. 46.
Read a Magazine
Like the Zen Zone. 47.
Expect Good Things
We live in a world of NOW. It’s impossible to live Ask and you will receive. Expect good things and in the moment and focus on what you are doing good things will come. when you are multi-tasking. Take baby steps with focus and creativity. The end result will be better 48. Chew Gum and you will enjoy the journey a whole lot more. Chewing gum gives you something else to focus on and turns your concentration to the chewing of the 42. Paint gum. Chewing reduces cortisone (stress hormone), Paint a picture or a canvas or your walls. Painting is and puts you into a good mood. therapeutic art. Grab some brushes and paint and start creating your masterpiece. 49. Have a Time Out Sometimes we just need to be alone. No phone, no people, no distractions. Give yourself a 10 minute Separate it into categories on your board: Health, time out to gather your thoughts and emotions. Career, Relationship or Marriage, Family and Faith. Or simplify it to Body, Mind &Spirit. Put inspirational 50. Go back to the Basics pictures and words that rev you up and get you When life is overwhelming and full of stress, stop excited to look and review your board daily. and take a minute. What really matters? Listening to your daughter giggle, tucking your son in at 44. Affirmations night, seeing your spouse at the end of the day, Pick 2-3 affirmations to say to yourself daily. You calling your mom on Sunday? Remember what must say them at least three times a day. They must truly matters and return back to the basics of your empower you and excite you. Write them down and humanity, your nature, your love. repeat. 43.
Make a Vision Board
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Katrina is a Reiki Master, Foot Reflexologist, Hot & Cold Stone Therapeutic Massage Practitioner, Certified Life Coach, Mother, Wife, and lover of Energy Therapies. She began her own practice in 2011 and loves every moment of this journey. Energy therapies work by treating the whole person in body mind and spirit. Energy Therapy brings your own natural healing ability to the surface. It boosts the overall wellness of body and mind while restoring your energy. These therapies will help prevent severe injuries, enhance memory, improve concentration and focus creating a centered mind. During a treatment you will enter into a state of Zen where Katrina will work on moving your energy to where it is needed most. You may experience a positive energy shift on situations amd a new outlook on life.