TimelyTip for Your Health: Forgive

Why forgive?

Forgiving others and ourselves releases us from the past. When we make all of our decisions based on past experiences if our pat experiences are negative, then what we will be experiencing in the present will be hurtful or negative. As long as we hold on to the past we cannot live in the present.

Release guilt so your life can help you move forward.  It takes a lot of energy to hold on to people who have hurt you. Negative emotions like anger, guilt, fear, frustration, and resentment can attach the body and cause illness. Chronic negativity alters our nervous system functions and suppressed our immune system. And this can lead to problems that include more frequent colds and flus, fatigue, hypertension, stroke, asthma, and migraines, and cancer just to name a few of the illnesses.   

When we make peace of mind our goal, we take responsibility for our own happiness—that’s what heals.  When we forgive, it’s a voluntary gift of mercy to the other person. Forgiveness is not something we do, forgiveness is something we experience.  Forgiveness is healing.

Practice forgiveness.  You’ll live longer,  happier and healthier.

Eight Simple Things You Can Do to Get a Better Night’s Sleep

Nearly everyone will have trouble sleeping from time to time. You may have trouble falling asleep or staying asleep. Either way, these challenges can affect your life in many negative ways. The good news is that there are simple strategies you can use to get a better night’s sleep.

Try these strategies to chase away your insomnia and wake up refreshed:

1. Keep the lights off. Even small lights can affect your body’s natural ability to determine night from day. Turn off all the lights when it’s time for bed, including nightlights, bathroom lights, and computers. Sometimes even the neon numbers from your alarm clock can be bothersome.

2. Wind down at night. Avoid trying to transition straight from an activity to sleep time. This can cause your mind to race continuously. Approximately 30 minutes before you go to bed, do something calming in order to ease your mind. Many people find activities such as praying, meditating, reading, or listening to relaxing music to be the perfect sleep inducer.

3. Keep yourself on a schedule. It’s always a good idea to have your life on a general schedule. It works well for babies, toddlers, and for you too! Schedules allow you to set up natural rhythms in your body and mind.

* Sleeping for different lengths of time can confuse your body. If you have trouble sleeping one night, get up at the normal time and remain on your normal schedule the next day.

4. Keep an eye on your diet. Eating a balanced diet gives you a better chance for a good night’s sleep. It’s especially important to pay attention to the things you eat and drink in the few hours before your bedtime.

* It’s best to avoid anything containing sugar, caffeine, alcohol, high fructose corn syrup, or red dyes shortly before you sleep.

* Try drinking chamomile tea before bed. Chamomile is a calming herb.

5. Exercise during the day. Keeping yourself on a regular exercise routine will actually help you get a quality night’s rest. Even 30 minutes of light exercise can benefit you in many ways.

* Avoid exercising right before you go to bed, because exercise energizes you.

6. Avoid naps. Naps can be tempting, especially during a lull in the afternoon. However, some people tend to have trouble with their nighttime sleep if they nap during the day. If you feel that you must take a nap, try to make it only 15 to 30 minutes. That should be enough time to give you a little rest before continuing with your day.

7. Ensure you’re comfortable. Your bed might even be interfering with your sleep. Are you having issues with the quality of your mattress or the type of blankets and pillows you use? If they feel uncomfortable in any way, try changing to a different style.

* What about the positions that you use for sleep? Do you have plenty of room to stretch out and get comfortable?

8. Check the temperature. Determine the temperature you enjoy sleeping at during the night. It’s usually a few degrees cooler than you’ll keep the house during the day. You may want to experiment with adjusting the temperature.

* Also pay attention to the humidity to keep you from feeling stuffy. During the winter, the heater can dry out the air and a humidifier in your bedroom can help you breathe easier.

A good night’s sleep is critical to your health and enables you to live an active, fulfilling life. Just keep searching for a strategy that works for you. If you continue to have trouble sleeping after trying these tips, keep in mind that you can always talk with a physician about your insomnia.

14 Simple Ways to Add Happiness to Your Day

Every day has its ups and downs, but sometimes you might find more downs than ups! Rather than waiting around for things to change, you can make an active effort to add a little happiness to your day.

Sometimes you may need to make a big effort, but most of the time all you have to do is something subtle and simple to completely change how your day turns out.

Here are some easy ways to add happiness to your day:

1. Watch a movie. Curl up with a big bucket of popcorn and your favorite movie. Leave all your worries behind you as you engage in an activity that you’re sure to love.

2. Watch your kids or loved ones. Instead of focusing on yourself, take some time to place your attention on the people you love. Simply observe them and think about how much you appreciate the fact that they’re in your life.

3. Call your best friend. A phone call with a close friend is a great way to pass some time in a way that is comfortable and familiar to you. You can think about old times or enjoy planning something fun for the future.

4. Go out for ice cream. While it’s not a good idea to indulge all the time, it’s definitely okay once in a while. Grab your favorite treat whether it’s ice cream, a smoothie, or even Starbucks.

5. Enjoy nature. Take in nature by watching the world around you. You can do this by going on a nature hike or even just observing the beauty of the stars at night.

6. Take a hot bath. This is a great way to bring happiness to your day, especially if you’ve found the day stressful. Light some scented candles to include the benefits of aromatherapy to the relaxing warmth of the bath.

7. Play a sport. Gather your friends and have a friendly competition. Sports are a fun way to get some exercise and relieve stress.

8. Take a nap. An afternoon nap may be just what you’re looking for. Even 15 minutes of shut-eye can help you feel more energized and happy.

9. Snuggle with your partner. Take the time to appreciate your partner and snuggle up for some couple-time. It’s a great way to reconnect, especially if you’ve been really busy.

10. Be lazy. Sometimes you might not feel as happy as you’d like because you expect too much from yourself. Take some time to simply be lazy, with no responsibilities, and give yourself time to recoup.

11. Listen to your favorite song. Your favorite song is bound to brighten up your day. Bring out your iPod or music player and start cranking up the tunes.

12. Make casual conversation. Strike up some lively conversations with strangers. If you’re friendly and happy towards them, they’ll likely be the same to you.

13. Be thankful. Reflect on all the things that you’re grateful for in your life and write them down. You might be surprised at how long your list is! Sometimes changing your focus to what’s going right in your life is all you need to turn that frown upside down.

14. Enjoy time with your pets. Pets are part of the family too. Snuggle up with your pet for some quality time together.

Always remember that the list is endless when it comes to ways to brighten your day. Be creative and try new activities that you might like. Most importantly, seek a way to enjoy each moment, and your life will be filled with new happiness.

How to Make Decisions That Are Right for You

Decision-making can be stressful. The stress is worse when you try to make decisions based on what everyone else wants you to do. The best kinds of decisions are the ones that you make that lead you to the happiness and success you deserve!

Input from your family and friends can be vital to helping you make big decisions, but you are the one who has to live with the outcome. Those decisions should be the right decisions for you above all else. But how do you make those decisions? Here are three questions to ask when you’re facing important choices.

Whose Idea Is It?

Consider the source of the ideas on the table. Are they yours, or are they from family and friends? Accepting someone else’s solution without your input may lead to a decision that you’ll regret later. If you aren’t sure what you really want, stop and figure that out before you make the decision.

You’re the master of your own destiny, and input from others is no substitute for your own feelings about the issue. Others may have your best interests at heart, but those people aren’t you. They don’t know everything about your situation. And only you really know what’s best for you.

Who Will Suffer the Consequences of a Bad Decision?

When you get conflicting options form other people about a decision, think about how each option will affect you. It’s easy to advise others when you’re not the one who’ll suffer the consequences of a bad choice. Take control of your destiny by choosing the results you deserve.

Consider how each option affects your heart, mind, and spirit. How will the choice affect your happiness and peace? It’s important to consider others, but not at the expense of your needs and feelings.

Also, what are the long-term consequences of your options? Some choices may have an instant payoff that evaporates quickly. Strive to make decisions that have positive outcomes in both the short and long term.

How Does the Decision Feel to You?

Once you’ve come to a final decision, reflect on the path you’ve chosen. Does it make you feel peaceful inside, or does it cause you to struggle with feelings of doubt and uncertainty? Decisions that bring you peace are often the best choice.

Instead of making decisions that only bring physical happiness or instant gratification, look for options that provide the greatest fulfillment for the longest amount of time.

These decisions should:

* Give you joy instead of only temporary pleasure
* Make you happy for the long term
* Be worth working for
* Resonate with your spirit
* Feel like you’re doing the right thing
* Cause no harm to others

If any option you’re considering fails to meet all of these criteria, it probably falls short of the ideal choice for you. What you choose is up to you, but your decisions will ultimately affect both you and others. So it’s important to mull over your options carefully.

Consider the opinions of others, but ultimately listen to your heart and make choices that resonate with your spirit. If you do, you’ll make the right decision for you and experience the happiness you deserve.

How To Be Your Own Life Coach

A life coach can bring you many benefits, including putting you on the fast track to success. But have you ever considered the possibility of being your own life coach? Being the one that holds you accountable? Being the one that brings out the best in you?

Yes, the best life coach just may be the one that’s inside you! After all, no one knows you better than you do.

As your own life coach, you can set your life on a different path. You may end up discovering things about yourself that you never knew were there. These discoveries can make you happy and bring you more success and fulfillment than you’ve ever known before.

Your path in coaching yourself may not be the same as that of another coach, but as long as you’re making positive steps forward, you’ll achieve the goals you desire.

Follow these tips for a positive experience in being your own life coach:

1. Write down your expectations. Figure out exactly what you want to accomplish in your “sessions” with yourself. Do you have certain expectations? Explore how you’re going to meet those expectations.

2. Give yourself adequate time. Just as with another life coach, give yourself time to sort through your thoughts and make plans. Have meetings with yourself and go over an agenda of items that you can reflect on.

3. List your positive attributes. A life coach focuses on the positive. Leave your negativity at the door and think about all the things that you like about yourself. Make a list of the things you’re good at, you’re happy about, and you’d like to accomplish in life.

4. Concentrate on the end goal. Determine your life purpose and draft a plan to help fulfill that purpose. You might have more than one goal in mind, and if so, plan for all of your goals. Keep that end goal in mind at all times and picture yourself getting there.

5. Discover how to motivate yourself. Since you know yourself best, you’ll be able to figure out which motivators work best on you. What has motivated you to accomplish tasks in the past? Use these motivation techniques in order to keep yourself on track so that you don’t fall victim to procrastination.

6. Make changes. If you’ve identified changes that you want to make in your life, now’s the time to plan those changes. Rather than jumping into drastic changes all at once, guide yourself through a series of smaller changes for greater success.

7. Check up on yourself. Hold yourself accountable to you, as your coach, at regular intervals. Are you happy and on the path to achieving your goals? If not, where are you currently lacking? During a check up with yourself, you can identify problems before they get too big. Then you can set yourself onto the right path again.

Being your own life coach may be challenging, but it can also be truly rewarding. In the process, you’ll learn some beneficial skills that will help you for your entire lifetime. You may find that you’ve become more self-sufficient. In addition, your confidence and self-esteem will soar as you guide yourself to achieve your ultimate goals.

If you have trouble keeping yourself motivated, then you can always explore the opportunity to have a trained coach steer you through life’s challenges.

How to Listen to Your Body’s Needs

Listening to your body’s needs is vital to attaining and maintaining the health you deserve. Sometimes, you can push your body too far without even realizing it. When you learn to listen to your body’s cues, however, you can live a happier and calmer life.

Getting in Touch with Yourself

You might think that you’re already in touch with yourself, but ensure that you’re in touch with all of yourself.

Sometimes you might be tempted to live all in the mind and it’s no wonder! There are constant stresses and demands from you every day that sap you of your mental energy. However, it’s critical to listen to your entire body.

If you feel fatigued or frustrated, your body is trying to tell you something valuable. Pay attention and heed the information. Slow down when your body demands rest. If you fail to do so, you risk greater physical harm. Your body will get the rest it needs one way or another, so do it the easy – and healthy – way.

At the same time, fuel your body with proper nutrition, drink plenty of water, and exercise regularly. Even light exercise gets your heart pumping and increases your energy. Your body will thank you for the effort!

Reducing Stress

If you feel frustrated or aggravated at the circumstances of life, this will affect your body as well as your mind. When your body is stressed, your muscles become tight and you’ll know that something just doesn’t feel right. Therefore, one important step in the process of getting in tune with your body is to reduce your overall stress.

One of the best things you can do is to take a break for yourself during a portion of every day. Even a few short minutes to get your thoughts straight can work wonders for reducing your stress level. Concentrate on your feelings and see if your body is offering you warning signs of trouble.

If you reduce the “mind noise” in your life, you’ll find it easier to listen to your body. When you’re hungry, heed your body’s signal that it needs fuel. Make wise choices to fuel your body for success, and you’ll be rewarded with the vitality and energy to chase after your dreams.

Listening to Cues

Your body is sending you cues all the time. Listen to them. Can your body handle being pushed further at this time, or do you need to take a step back because you’re pushing too much? If you listen to yourself, you’ll know your limits and avoid burnout.

Ways to Stay in Touch with Your Body

Here are three practical steps to listening more effectively to your body:

1. Meditation. Meditation is a productive way to get in touch with your mind and body. Take a few minutes alone each day to focus on your breathing. Learn a meditation technique and commit to a few minutes each day.

2. Yoga. Yoga keeps your body in shape while you keep in touch with your mind and spirit. This practice has the power to give you extra awareness about your body that you’ve never had access to before.

3. Start an exercise routine. Even a light exercise routine can work wonders for your body. If you get and stay in shape, you’ll be able to push yourself harder when you need to do so. You’ll also be able to recognize your limits in most situations.

Remember that your body will tell you what you need. Instead of over-thinking things, simply commit to attentively listening to your body. Choose one or more of the methods above, put a few minutes on your schedule for today, and keep your appointment with yourself. You’ll be glad you did!