Tag: mindfulness

Self care is not selfish

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Photo by Madison Inouye from Pexels

With the dawn of the new year, we all start making resolutions and goals. Even if we don’t literally write them down, we all have hopes for a good year and our priority is a better quality of life, health, happiness, fulfillment and prosperity. Therefore, we make an effort and start investing in our wellbeing. And here is where the meaning of self care emerges and a deeper knowledge of the subject is needed in order to fully understand how we will successfully improve our wellbeing.

Nowadays, the meaning of self care is so misunderstood that there are different myths about it that, unfortunately, many people mistakenly believe. The most common beliefs are that self care is a time-consuming selfish indulgence and it is all about a superficial physical pampering. Although physical pampering is indeed one way to practice self care, it is however only one type of the different physical types which belong to one category in the list of the different self care categories that you can practice!

The big bold truth is that self care is a mindful and holistic daily practice that covers all aspects of our lives. Ideally, it should be a holistic lifestyle that, when done properly and with consistent effort, it nurtures all aspects of our wellbeing. Life is diverse and complicated and so are we and our health! Taking care of ourselves in a mindful way that covers all areas of our lives, not only is not selfish and a waste of time, but crucial for our existence, happiness and prosperity! Apart from our general and holistic wellbeing, self care leads to building resilience and replenishing us, both physically and emotionally. Most importantly, self care can even prevent a burn-out or a mental break down, which are so common in our modern society these days.

So what are the different categories of self-care and what types of practice does each category contain? Let’s have a look!

Social self care – healthy connections and healthy communication

  • making healthy connections, relationships and communicating in a healthy way with others
  • connecting with people with similar interests, views, beliefs (in person or online via social media)
  • spending quality time with friends and family
  • keeping in contact with people who lift you up and have a positive impact on your life (even if it is a short text or voice message)

Educational self care – self-growth through knowledge and life-long learning

Emotional & Mental self care – anything that contributes and affects our emotional & mental wellbeing; these 2 categories are so interwoven that most types of practices below are affecting both of them

  • journaling to express and release your thoughts and emotions
  • art therapy or dance therapy to express and release your emotions
  • meditation
  • good sleep
  • yoga
  • making time for fun and hobbies
  • solitude & introspection in silence; distance yourself from everything (not only physically but also digitally) to reconnect with yourself, find your inner balance, process your emotions, process thoughts and generally release what does not serve you
  • keeping up with your tasks, responsibilities, work, finances etc
  • Earthing, aka grounding
  • spending time in nature
  • Epsom salt baths; the combination of salt and water can release both muscular tension and negative emotions from your energetic field
  • mindfulness (either on your own or with a mindfulness coach)
  • positive affirmations
  • positive self-talk
  • talking therapies, such as councelling, CBT, psychology, psychotherapy etc
  • finding your purpose and manifest your dreams and goals (either on your own or with a coach)

Physical self care – anything that contributes to and affects our physical wellbeing

  • healthy and balanced meals
  • good sleep
  • drinking plenty of water
  • exercise (sports, gym,dance)
  • yoga
  • Epsom salt baths; the combination of salt and water can release both muscular tension and negative emotions from your energetic field
  • massage
  • dry brushing
  • keeping yourself groomed and presentable (the opposite is actually a sign of poor and declining mental health!)

Spiritual self care – a very personal practice that can be different for each one

  • having a faith (not necessarily religion but spiritual practice that connects us to the meaning of life and gives us purpose)
  • spiritual practices that make us better people, kinder, more compassionate and humble
  • unconditional helping/volunteering for others, community, animals, environment etc; offering services to contribute to others

The list is to be used as a suggestion and advice. There so much more types of self care and the list is endless. Please use the above list as a general guide for inspiration, start investing in your own self care and encourage others to do the same! Let’s create a better future starting from making changes in our lives!

The connection between life-long learning attitude and holistic wellbeing

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Have you ever met older people that are active, enthusiastic and look much younger than their age? On the contrary, have you met younger people with a fixed mindset that seem older than their age? Ever wondered why?

According to science, when you keep your brain active and stimulated with new knowledge, you are helping it build new cells and rejuvenate old ones; you are literally keeping it young and healthy by challenging it into new learning experiences. Neuroplasticity (aka brain plasticity) is the scientific term that refers to this ability of the brain to modify and adapt in response to changes in the environment. When we enrich our brain with new information, we create new connections between its neurons and effectively enhance its cells. New information can be anything from sensory, emotional, movement oriented, intellectual. Learning enhances your memory, increases the power of neural circuits and can even form new brain cells. On the contrary however, when you stop learning and simply compromise to a life of habitual survival, that will cause areas of your brain to start shrinking. This happens because, when the brain detects which neural connections are not used frequently, shuts them down to avoid wasting energy on them, while it will divert all energy to maintaining and reinforcing only connections that are actively used. So if you don’t use it, you will literally lose it!

The human brain is a dynamic, intelligent and adaptive organ with power to rebuild and adapt. Thoughts and emotions are either negative or positive energy within us which can either create either blockages and restrictions or bridges and platforms. The choice is ours and neuroplasticity enables us to adapt, respond and evolve our brains to the changes around us. Do you want to form millions of new connections that will lead you to a new enhanced better version of yourself? Then refresh your experiences, keep moving, keep learning, keep changing, keep adapting to new environment and, generally, commit to life-long learning! This powerful self care attitude will keep you healthy not only physically but also mentally and emotionally!

You are literally rewriting and rewiring your brain every single day! Think purposefully, move purposefully, live purposefully!

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How to keep your energy levels high and your immune system strong

Posted on by Fiora Touliatou

Article by Fiora Touliatou

As Nikola Tesla said, “everything in the universe is energy and vibration”. And those who are practicing energy healing, holistic therapies, yoga, meditation, dance and martial arts, have experienced it first hand.

All the above practices help us keep our energy levels and vibes high by unblocking our energy centres (chakras), releasing negative emotions and rebalancing our electromagnetic system (aura). Apart from these powerful healing practices, there are of course other ways that we can also keep our energy and vibes high. Anything positive really that raises our mood, it raises our energy levels and our system vibrates higher. And why is this so important? Because at this state, our immune system is very strong and can fight off both physical and mental illnesses. There has been cases of people healing themselves from terminal illnesses such as cancer because they made the conscious decision to keep their mood and energy high. Therefore they manifested health, they boosted their system to heal itself and get back to harmony.

On the contrary, having a low and negative mood, will lower the energy and vibes and can generally cause the immune system to lower and become susceptible to illnesses. On the long term, when a person tends to be negative, angry or toxic, this can even lead to serious illness such as autoimmune diseases, multiple sclerosis or even cancer. Fear, anger and stress are literally lethal for our lives and this is unfortunately what is happening with all the negative news we are being bombarded with. Being in a constant state of fear, terror, uncertainty and anxiety will break us down little by little. 

Taking action is vital and a personal responsibility. Just know that you are not alone and that you have the power inside you! The human body and mind are sacred and amazing systems that have the potential to do great. And when we unite in positive ways, we amplify our energy and power!

Tips and practices to keep your energy and vibes high:

  • Practice gratitude
  • Practice positive thinking and having a positive mindset
  • Practice positive affirmations
  • Exercise
  • Spend time in nature
  • Spend time with pets and animals
  • Connect with others in a positive way
  • Read books 
  • Watch positive news, videos
  • Listen to your favourite uplifting music
  • Dance
  • Receive energy healing and holistic therapies
  • Practice yoga
  • Meditate
  • Practice martial arts

Please note: if you suspect or know you have mental health issues, please seek professional help and you can choose a professional therapist that suits you and a therapy that you feel is working for you! There is no shame in asking for help.


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9 good habits for dealing with stress

Posted on by Fiora Touliatou

Article by Fiora Touliatou

We are going through a challenging period that forces us to face unpredictable situations beyond our control. It is normal to be stressed and anxious. However, there are many things that we can control and, if we focus on them, we can lift our mood and energy levels. So be careful to stick to the good ones that lift your mood! It is in your hand, you can do it!

First of all, let’s explore some common bad habits that deplete our energy levels and drop our mood. We have all done them and it is very tempting to keep doing them:

  • Overthinking and constant worrying: they take us nowhere while they deprive us of peace and joy from the present moment.
  • Inconsistent sleeping patterns: they cause imbalance to our nervous system which can lead to depression.
  • Eating junk and processed food: we may temporarily think that they relieve us of stress (comfort food) but all the toxins they they contain are actually increasing it.
  • Frequent/excess consumption of alcohol or substances: although we temporarily feel better, once their effect wears off we feel even worse. Furthermore, their harmful toxins deplete our body at all levels.
  • Negative people: they drain our energy and drop our mood.
  • Watching negative news: they bring us despair and anxiety.
  • Social media: their excessive use absorbs us and we end up wasting a lot of time. Furthermore, many times we are tempted to read negative posts or even get involved in debates and arguments with people we don’t even know.

The first step is to acknowledge the bad habits, realise that we fall for them and break the cycle. The second step is to replace them with good ones. Here is a suggested list with good habits that will help you deal with stress as they lift your mood and increase your energy levels:

  • Drink plenty of water!
  • Eat a balanced healthy and nutritious diet!
  • Schedule your bedtime routine: try to go to bed early so you can wake up early.
  • Enjoy time with animals: they give us love and we need it!
  • Spend time in nature: walk in a park, beach, forest, whatever you have available near you. Nature has healing properties; she absorbs our negative energy and fills us with positive!
  • Exercise, dance, yoga: movement generally increases our endorphins, the hormones of happiness!
  • Switch off from everything and listen to your favourite music. Create a space where you won’t be disturbed and dedicate this time to yourself.
  • Connect and communicate with others, especially positive people. Isolation fills us with despair while feeling part of a group/community gives us meaning and motivation.
  • Watch positive news, inspiring podcasts, positive articles, self-help books: feed your mind with positivity!

Photo by Public Domain Pictures from Pexels

The 3 main benefits of the Legs-up-the-wall yoga pose

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Would you like to know a quick tip for refreshing your tired legs, sore back and rebalancing your energy levels after a long day? Practice the Legs-up-the-wall yoga pose every day!

Legs Up the Wall Pose, also known as Viparita Karani in Sanskrit, is a restorative (passive) inverted yoga posture with amazing benefits.

The 3 main benefits of this pose

Firstly, it refreshes your legs especially after long hours of standing up or sitting down (especially if you are jetlagged). This happens as it assists lymph and blood circulation to flow from the legs towards the main body. Therefore, if you have swollen feet, varicose veins and tired legs, this pose will relieve and refresh you, give you a gentle boost, and rebalance your energy levels.

Secondly, it relieves headaches.The introversion of the pose with the head located lower than the feet and legs, wil help the blood to flow better to the heart, will lower the blood pressure and will increase blood circulation to the head. Therefore, it will lower the heart rate, quiet the mind and even relieve any headaches.

Thirdly, it relieves lower back pains.While the pelvis is placed against the floor, the lower back muscles will get stretched out and will be relieved from any pressure. Therefore, the pose will relax the lower back and relieve it from any pains.

How to get in and out of the pose

Start by finding a comfy spot next to a wall. You can either lie with your back on the floor or on a bed. If you choose to lie on the floor, you can place a yoga mat or folded blanket for extra comfort. Next, shimmy your hips as close to the wall as possible. Afterwards, stretch out your legs up the wall until your body is in an L shape. Make any adjustments if needed i.e. place a pillow under your head, rest your arms on your belly, out to the sides or behind your head.

At this point, focus on your breath; the best would be to try the belly breathing technique. For maximum results, try to keep the pose for at least 5 minutes.

To come out of the pose, bend your knees and simply let your legs lower to one side. When you completely lie on your side, push yourself off the floor and slowly sit up. Be careful not rush to get up quickly as your blood pressure has lowered and you might get dizzy!

Five top benefits of dry brushing

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Have you heard of dry brushing?

Dry brushing is an ancient Ayurvedic technique which combines exfoliation and massage. It’s daily practice has many health benefits:

  • removes dead skin cells,
  • reduces cellulite,
  • improves skin texture and condition,
  • encourages lymphatic drainage,
  • increases blood circulation.

The most important benefit of dry brushing is the stimulation of the lymphatic drainage, also known as lymph node drainage. But why is this so important and why is dry brushing so effective?

First of all, our lymphatic system is responsible for eliminating cellular waste products. Thousands of lymphatic tubules collect waste and toxins from our tissues and then they transport them to our blood and kidneys for elimination. This process is known as lymphatic drainage. When our lymphatic system is not working properly, waste and toxins build up. This can lead to lymphatic congestion which is a major factor of inflammation and disease. This is why we need to stimulate our lymphatic system and help it release those toxins. And that’s why dry brushing is such a powerful detoxification aid.

Dry brushing should be incorporated in our daily routine, ideally before our morning shower. Firstly, choose a wooden, natural fibre body brush with a long handle. Start by using long, smooth stokes, and brush your skin from the feet upwards towards your heart. Then brush your arms, starting from the hands and again towards the direction of the heart. Include the shoulders and neck but not the face (facial skin is more sensitive and could be irritated). Overall you can dry brush for 5 minutes, then take a shower and finally use a moisturiser.

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Walking meditation

Posted on by Fiora Touliatou

Article by Fiora Touliatou

Have you heard of walking meditation?

Walking meditation is a form of moving meditation. Precisely, it is a mindful walking practice that has its origins in Buddhism and can be used as part of a mindfulness practice that involves movement and periods of walking between long periods of sitting meditation.

It can be practiced regularly, before or after sitting meditation or at any time, such as during a lunchbreak, after a busy day at work or on a Sunday morning in the park. In walking meditation the experience of walking is used as the focus. Traditionally, there are several different kinds of walking meditation, such as kinhin, theravada and vipassana, if someone wants to get more into the practice.

Walking meditation is more than a simple stroll in the park as it is usually done in a much slower pace than a normal walk and it usually involves coordination of the steps with the breathing. Techniques can be as detailed as breaking down each step into 2,4 or 6 parts. The general aim, as in any mindfulness exercise, is to keep the mind in the present moment.

Walking meditation can make a difference especially for people who are doing seated work for long hours or those who spend extended periods of time for daily commuting. Some of the benefits are:

  • Boosts blood flow and raises the energy levels as the walking practice helps to get the blood flowing, especially to the legs.
  • Improves digestion (especially after a meal)
  • Reduces anxiety and depression as it is a form of gentle exercise which releases endorphines, the happy hormones
  • Improves sleep quality
  • Increases clarity and focus which in turn can stimulate creativity.

The pace of walking meditation ranges from slow to extremely slow. You can let your hands and arms swing loosely by your sides, hold them behind your back or clasp them in front of your body around the height of your navel. Your gaze should be looking towards the ground just a few feet in front of you.

You can start by choosing a path or setting a time that you won’t be disturbed or you will have to rush. Once you decide the route, you can stat by observing your body and how it moves, then setting a slow walking pace. Afterwards, you can focus on your breath and synchronise your steps with the inhalation and exhlation. For example, you inhale and perform two steps, you exhale and perform another two steps. Gradually, you slow down your breath and inhale while performing for four steps, then exhale for four steps. Later on, you increase to six steps during inhalation and another equal six steps for the exhalation. The more often you practice, the more mindful you will become and you will start noticing the benefits of this wonderful yet simple mindfulness exercise.

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