health – The Grounded Tree

How To Be Friends With Your Fear

Learning how to see your fear as an ally and not your enemy.

Fear is that one word we can hear and the hairs on the back of our necks stand up. Fear is the feeling or thoughts that stop you from pursuing a goal, based on the idea it might go wrong. The fear response is located in the area of our brain called the amygdala, the amygdala stores every experience that has made you scared or happy. When we want to do something new, our amygdala compartmentalise whether the new decision is good or bad. The brain equates good with safety and familiarity and bad with danger and vulnerability; based on this information it can be determined what we do next.

We might not be able to overcome our fear because believe it or not, it is there to protect us but we can befriend it.

Seeing your fear as an ally rather than an enemy is one way of befriending your fear. Speak to your fear as you would to a friend or a family member. When you start to be governed by your fear, use the following phrase ‘Thank you for your protection but, I would like to take on this challenge”, this phrase allows you to acknowledge and thank the amygdala for its protection but understands to grow you need to step out your comfort zone.

One way we can feel the fear and do it anyway is by starting small. Start by doing small tasks that take you out your comfort zone for example, if you have a fear around speaking to someone new without stumbling over your words, why not practise in the mirror what you would like to say during the conversation, allowing you to feel confident and at ease when it comes to the real thing.

For many cities and towns across the world lockdown has been gradually lifting since COVID-19 and this announcement can cause anxiety around adjusting to the new way of living. If you are feeling fearful about going outside, a way to combat this feeling is by going somewhere in your local area. You might be flooded with lots of thoughts but remember to use the phrase ”Thank you for your protection but, I would like to take on this challenge” and acknowledge your achievement with confidence. By feeling good you will start to be more inclined to do other activities with more confidence and less fear.

Live everyday with gratitude X

HOW TO INCREASE YOUR FREQUENCY

When you are stuck in a rut it is so difficult to get yourself out of it.

Have you ever stuck to a healthy eating habit and then one day fell off, then the more you consumed unhealthily, the more sluggish and in-active you felt. I know I have been there before. My mind and body, in the beginning, start to get comfortable with what I’m consuming and it becomes enjoyable until I start seeing the results such as putting on weight and feeling slow and then I realise I am vibrating on a frequency that does not do me any justice.

When you resonate at a lower frequency you indulge in things that are not good for you because you seek comfort in these things in contrast to when you are vibrating at a high frequency your mood lifts, more opportunities come your way and you become more grateful.

For a moment I want you to think about what frequency you are vibrating on.

In different areas of our lives we can be frequenting much higher than others and once recognised we can lift the energy so in all areas of our lives we can vibrate on the highest frequency.

Did you know, the human body vibrates on Megahertz (MHz) this is the number of frequencies that occur in a second. A healthy body frequency measures at 62-73MHz, when we start to get ill or weak our frequency drops to 58MHz which results in illness. If our body suddenly drops below that around 42MHz, that is a case of cancer cells in the body and anything below 42MHz is a sign of becoming much weaker and fragile which can affect the longevity of a person.

We want to be frequenting between 62-73MHz so, how do we do that? Below are some examples to get you in a high vibe state!

Food/Drinks – What we consume is a huge factor in how we feel physically and emotionally. Eating processed food, junk food, dairy products and meat(3-5MHz) can lower your frequency. I am not saying to completely cut off these things you eat but be aware of what you consume and how many times in a day/week/month. To increase your vibration increase on the amount of natural, raw, organic foods you eat, for example, fruits, vegetables (70MHz) or nuts(almonds is 50MHz). I am not here to preach and say do not eat meat or dairy but perhaps be aware of the food you are consuming, by simply changing smalls habits in your routine you can vibrate on a healthy frequency. In addition to food, caffeine and alcohol can considerably lower your frequency. Ever woken up after a night out and feel completely deflated and sad? That is your frequency being lowered which affects your mind, body, and environment, it is all connected.

Thoughts- Our thoughts ultimately connect to anything on this list, when we feel sad, lonely or depressed we frequent at such low energy which invites more negative thoughts, feelings, experiences. I think we can all say we have felt some type of low energy before and actually as humans we need to feel different emotions, you cant experience happy with sadness and vice versa but, when it’s a constant ongoing emotion that is a sign that for professional medical assistance. However, increasing your frequency can be so simple, listing 5 things that you’re grateful for can level you up, a random act of kindness, my favourites laughing and dancing, moving your body changes the way you feel. Change your language- stop using any self-sabotaging language as I cant, I will never, opt for I will, I can or I have.

Essential oil- Essential oil can enhance your wellbeing and has a feel-good element to it (here is a list of what each essential oil frequents at). To feel the ultimate high vibe whenever you feel a shift start carrying some essential oil around with you and see how different you feel. Essential oils range from 40-320MHz, Rose oil vibrates at the highest 320MHz. If using a diffuser please be aware of using it near any pets especially cats.

Doing something you enjoy- Getting back to hobbies you enjoy is a great way to higher your vibration or perhaps start a new hobby you’ve always wanted to do. Always wanted to learn a new language, do some DIY craft making or learn calligraphy.

Spend time with high vibe people- When someone is radiating positive energy, you can’t help but want to be around them, you want to match their energy. As the great techniques of Law of Attraction, like attracts like so if you spend time with the people who have high vibes or the people you love, it will instantly raise your vibration.

Live a harmonious life X

Physical Ways To Keep In Shape

It’s time to get your heart racing and your feet moving! Find out how exercising can benefit your physical and mental health.

It’s true what they say when you make physical changes you start to see improvements to your health. Moving your body is one of the best ways to improve your physical health. Exercising reduces the risk of illnesses, increases the serotonin in your body ( the feel-good hormones) this is why after exercising you feel happier and able to achieve more. Going off on mental health, exercise reduces depression too. And let’s not forget it helps you lose weight and become healthier and happier. What more can I say to convince you!

When we think of exercise we might go for the often thought of the gym. In some peoples cases, the gym can be a major turn off to people for a number of reasons, however, the gym is not the only option to move your body.
Below I have created a list with some activities that are free or inexpensive to do. I have sectioned them into categories to help.

Free

Running
Walking
Home workouts
Youtube
Run up the stairs
Clean the house
Outdoor gyms
Yoga
Pilates
Use your own body weight

Inexpensive

Swimming
Gym
Group classes
Walking to your destination rather than taking transport
Cycling
Use an exercise app
Tennis
Pole fitness
Resistance bands
At home gym equipment

Now that you’ve read the list of ways to move your body, what will you be starting with?
Stay Grounded X

SLOW DOWN & BREATHE

Self care routines are needed to remind you to slow down.

*This post is in collaboration with Jess of Earth*

Do you ever feel like the days are just on a constant loop and you don’t know what day or month it is but, you know you are exhausted? This constant loop can manifest physically and mentally and is a tale-tell sign to slow down.
Today post is in collaboration with Jess of Earth and we are going to share our experience on what are self-care routine is when we need to slow down. Be sure to check her routine after.

I feel like a self-care routine is needed every night, even if some days are busier than others, it’s a great way to let your body relax and get into its natural rhythm. To get me back into the flow of things I do a few things, one of my favourite things is to immerse myself in a book especially a fiction book. Fiction books allow me to get out of my head and into a place of imagination and wonder. Currently, I am reading Station Eleven by Emily St. John Mande and every time I open that book I let go of the outside world and submerge in the world of post-apocalyptic ( I won’t spoil it for you but, I do recommend you read it).

After I read, I start to do a bit of yoga and meditation as I’ve been stuck in one position for a long time. When we are constantly on the go our bodies get tensed because we are constantly on the go, but by introducing yoga at the end of the day, it has helped me get those knots and kinks out of my body so I can feel relaxed and free. I often incorporate meditation once my body feels light after yoga, as the mind and body works as one.

If I am out and about and I can’t do the above activities, I will either phone a loved one to just take my mind off of everything and seek advice. Another thing I enjoy is walking in nature, it’s like letting go of everything and just being able to focus on the present and what I see around me.
What is your favourite way to unwind and slow down? Comment below

And don’t forget to have a read of Jess’s experience on her self care routine.
Stay Grounded X

The Perks Of A Detox

Is there an area that is no longer uplifting you? Find out why taking a detox can benefit you.

A detox or a cleanse is all about lessening the amount of energy you put into something as it starts to have a negative effect on your mind, body, and soul. It’s a sign to release all the toxins that no longer uplift you. When we are caught up in the negative toxic state, we get unhappy, we start to compare ourselves to others and we suppress the person we truly are and before you know it you are in a complete rut.
Detox or cleanse is the step before you completely burn out, by stepping back and observing your patterns, you are able to alter the energy you put into something and turn it into something that makes you feel good.
Is there something in your life that perhaps you need to take a cleanse from, step back and observe what no longer uplifts you and start the process of removing it from your life.

Quote of the week: ”Find the ultimate balance that brings you inner peace” – The Grounded Tree

To view last weeks inspiration of the week click here

3 Ways To Beat The Winter Blues

The winter season has arrived and it’s time we fight back the winter blues with these 3 techniques.

December is that month where a lot of change is happening, the weather starts to get colder, it gets dark earlier and we are all preparing for the festive period, we know and love called Christmas. It’s a strange time because although we should be happy, it can also be a time where we isolate ourselves. The weather plays a big impact on the way we feel, the lack of sunlight really plays a big role in our mood and how we feel on a daily basis. As the days get darker, we tend to retreat to our safe space which is usually our homes and we find it hard to interact with others. It’s typical to have winter blues where we feel tired, gloomy and annoyed, however when it becomes a permanent mood and affects all aspects of your life, you may be experiencing seasonal affective disorder (SAD).

For me, when it comes to winter season I used to become distance because all I wanted to do is stay at home. Even if friends or family reached out to me, I would make excuses not to go. The weather really did affect my mood. However, this year around I don’t know what has happened but I enjoy spending time out with my loved ones and seeing the Christmas lights when its dark uplifts my mood in a way.

In order to overcome your winter blues and find ways to not isolate yourself, I have a few tips that have helped me and will help you.

Go outdoors
Spend as much time as you can outside in the daylight, even if it’s for 20 minutes. The serotonin is a chemical that is released in your brain to reduce anxiety and stress. Spending the right amount of time in the daylight will improve your mood

2. Reach out to your friends/family
No-one knows what is going on inside your head and if you don’t speak up about your anxieties, others won’t know. Letting your loved ones know what you are going through will relieve some stress on your part and make your loved ones aware of how you’re feeling.

3. Change the voice in your head
All the negative talk you tell yourself, as a result, affects how you feel. To change that frequency, you need to find ways of speaking positive affirmations into your life. Changing your language and your thought pattern will enable you to step out of your comfort zone and bring more joy when you let go and say yes.

Stay Grounded X

Mindfulness

The word mindfulness has been floating around recently and has gained popularity over the past year. We hear a lot about being mindful but what exactly does it mean. I often speak about being mindful in my practises and the techniques I use but I never said exactly what it is. For some of you reading this, you might have never come across this word or have been hearing it floating about but didn’t know the definition; while others might be very knowledgable in the practise of mindfulness. My advice is to still have a read of this post, sometimes we have all the knowledge but find it hard to express ourselves outwardly. the key is to simply break it down and start from the beginning. You will get more out of it from looking through new eyes.

What is mindfulness?

Being mindful is about clearing any pre-existing thoughts and troubles and focusing on the now. Being present in the moment. Tuning into your mind and body and viewing from a non judgemental perspective of how you feel. Just like checking up on ourselves at the start or end of the day, every now and then throughout the day we need to be mindful of ourselves. This practise can take place anywhere, preferably somewhere where you won’t be disturbed, this can be in the shower, in the car, walking etc. It is your time where you are alone with yourself, experiencing what you can see and feel with the intent of relaxation.

At first you might find difficulties with trying to silence the mind from overthinking but if you set your intention on 5 things you can see, what you can hear and what you can smell. Your brain automatically shifts into a set of focus and calms the body. Breathing deeply and slowly also ties into the practise of mindfulness and is one of the techniques I find to be the most effective.

As mentioned before they are many techniques you can use through the art of mindfulness. Below I will list a few of my favourites.

Mindful Walking

A great technique I love is mindful walking. Whenever I feel like I need fresh air I go to my local park and take a slow walk. With each step I focus on the things I see, what new birds I haven’t seen before or what is new. This get me out of my head and more into my body while straying from the thoughts that cause me stress or anxiety. Another great tip is while walking, make sure to notice each person who passes by and look at them in the eye and smile. The power of smiling is infectious!

Mindful Eating

This is one that I do the least but every time I use this technique I absolutely love it. When we eat we tend to get distracted by certain things such as the TV, phone or other people. However, the technique of mindful eating is to appreciate the food in front of us. Taking small bites out of our meal and consciously tasting the flavours and consistency in our mouth; is it sweet, it it salty? Noting these feelings has proven to slow down the pace on how fast we eat and makes us truly appreciate the food we have.

Mindful Breathing

We all know how to breathe and take our bodies for granted for automatically doing what is does. When we feel overwhelmed, stressed or anxious our breathing tends to get shallow and shorter. Through deep and slow mindful breathing we relax the body making it less tense and have a sense of peace and clarity. I even use this technique when I am not stressed, as I realise I do not breath in deep enough ( especially when I’m busy), it just stops me in my tracks and reminds me to listen to my body and breathe.

I would love to hear other techniques that you enjoy practising. Feel free to share in the comments!

Stay Grounded X

How To Prioritise Your Wellbeing

Wakes up in the early hours of the morning. Stuff our face with breakfast and fly out the house before we are late for work/university .

Sounds like your morning?

24 hours is a lot of time during the day and each minute is consumed with doing various things. The only time we get to rest is when we are having lunch and even then, our mind is racing with millions of thoughts. Don’t even get me started on the evening routine of returning from university/work ; having to cook,clean and do extra work.

We tend to prioritise work over are self care but, we never prioritise having time for ourselves. Checking in with ourselves and seeing how we feel at that particular moment. Sometimes we need time to see how we are and how we are feeling, you might find some unconscious emotions arising.

This has been very crucial in my routine as it allows me to understand why I feel a particular emotion in the moment. Doing a self check throughout the day also breaks up your mind from focusing on events happening around you.

A little ritual I do at night is doing a self check-in just before I go to sleep, I find it very cathartic. The release of all my thoughts, emotions and events that have happen throughout the day, just lay to rest and I’m ready to start a clean, neutral emotion in the morning.

If you are more of a writer why not journal your feelings down at a time where no-one can disturb you or perhaps creatively draw your check ins?

It’s time for you to check in with yourself!-How are you feeling?

Be Bold, Be Strong, Be You X

The Art Of Silence

We have thousands of thoughts running through our head each second and most of them focus on the past or worrying about the future. It can be very overwhelming and can develop into a constant self doubt about yourself. We either tend to go down the rabbit hole or we tend to distract ourselves with other activities, but it’s always niggling at the back of our minds.

Yes, it is good to check in with yourself but when it becomes an unhealthy comparison, it’s time to take a step back…This is where the art of silence comes in. One moment in the day can change our mood in a matter of minutes.

Have you ever been in a good mood and one thought sends you into a spiral of thoughts, resulting into a bad mood?

Finding a safe calm environment and sitting in silence is a form of cleanse that I find very therapeutic. The art of silence allows you to connect with yourself from a non judgemental place and have an awareness of your thoughts without piecing the wound. I would love for you to try this out and reflect on what you notice and feel afterwards.

At first you will observe a lot of less important thoughts from song lyrics to conversations you had throughout the day but after filtering those through, you will be left with silence. And in that moment, you have reach a wellbeing of peace.

This is not something I expect you to perfect first time, it takes a lot of will power to tune your thoughts into utter silence. Don’t beat yourself up. Trust in the process & the rest will magically unfold.

Be Bold, Be Strong, Be You X

Be Selfish Today

I’ve got some advice to give you..It’s time to be selfish

Selfish with yourself and time. Now I’m not saying to be selfish in an egotistical way, I am specifically talking about giving your time and energy to things that make you feel relaxed and happy.

I know I’m not the only person to experience the feeling of being totally burnt out from constantly being busy 24/7 till the point you’re falling asleep in your food ( that has actually happened). It gets to the point where it’s gone too far and we end up damaging ourselves in the long run through exhaustion. This is why we need to schedule a time in the day, weekly or monthly to just be selfish with ourselves. Wake up peacefully to the sound of no alarm, binge watch your favourite programme or even better, sleep throughout the whole day ( if you can do this, round of applause).

Below I will tell you a day in the life of be selfish day:

I wake up to no alarm, unless its my cat clawing down my door. I would scroll through social media until I get bored (my feed is all about high vibes) and then I will read a few books( because I read 2 books at a time, don’t ask why) & last but not least, I will binge watch a programme that I’ve been meaning to see but not got around to it. When I take time out for myself I tend to get so engrossed in the activities I’m doing, I hardly have time to look at my phone and I just invest all my time into me…selfish I know 🙂

Now do you understand why you need to be selfish with your time. Here’s a few suggestions of activities you can do for your selfish day 🙂

1.Read a book- Indulge in a new book

2.Make yourself a meal- Pinterest has some lovely recipes to make

3.Binge watch tv all day- Netflix & chill with yourself

4.Create a spa treatment at home- Instead of going to one that will cost you an arm and a leg, why not create your own DIY spa treatment. A little mani and pedi sound perfect

5.Bake a dessert

6.Clean ( with some music on of course)- because music always gets you in the mood

7.Binge watch Youtube

8.Go for a walk- A nice walk in nature is a great moment to take time out for yourself and be at peace

9. Journal how grateful you are for this day

10. Exercise– Whether its HIIT, cardio or yoga- get your body moving so that your endorphins start to vibrate at an all time high throughout your body

taking care.jpg

Be Bold, Be Strong, Be You X