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Holistic

Hints

Simp le ho l i st ic

ways to improve your l ife .

PUBLISHED BY

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Ho l i st ic H ints By: Mue l ler Co l lege Staff Coral Welsh , Too ls4Healers Manager Jacque Rat l iff , PFT Program Director Amanda Mattefs , D ir . Of Market ing

 

@mcmarket ingmvn

Jacque

Amanda

Coral

@CoralWelsh_MC  

@jacqueral iff  

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Let 's be honest : l ife can be chaot ic…

From cleaning your house, to picking the kids up from school to working a 10-hour work day, you don't

always have time to treat yourself to a little R&R.

Wouldn't it be nice if there were little things you could do through out the day to improve your well-being?

Funny you ask- there are! That's why we've compiled a list of easy, pain-free, holistic ways

to improve your life on a daily basis! Take a look…

1 . Breathe mindfu l ly

Just, breathe. The process of breathing is a form of

meditation; you just need to be mindful of it. If you start right

now and pay attention to how you are breathing, it is more

than likely that you will find yourself breathing quite shallowly.

That is known as “linear breathing”. What you need to start

doing is called circular breathing. It can be simple and feels

great. This kind of breathing enhances the deep, quiet

experience of “just being there” known as shikantaza. It is also very similar to the breathing method of

musicians!

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I’m sure you’re thinking… “But how do I do that?”

- Start out by just inhaling completely and then slowly exhaling completely. Take one minute to

just do this focused breathing each day, you will find that you feel better during that minute…

- Then, consciously and carefully taking ten deep, slow breaths. Pull the breath up along your inner

back as you inhale through the nose. Then exhale through the mouth, feeling the breath push as

far down as possible.

You'll discover after a while that three quiet breaths

like that will be enough to center you and create a

sense of calm. Start with 10 breaths, train yourself

down to 3 … then use 1 when needed!

2. Go Outs ide

Lighten your mental load. Try to go outside at least

once per day and notice the simple things: the weather, the trees, people walking by, the clouds passing

by… this can clear your head, and give you a new sense of calm and perspective.

SO GLAD YOU ASKED!

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3 . Take Your Vitamins (Yes , F l intstone ’s chewables count )

Vitamin supplements can give your body the many nutrients it needs to boost your health! "Take

Chrolophyll and Omega 3 vitamins on a DAILY basis!"

4. Chromatherapy anyone?

Time to get some chromatherpy in your life! Color therapy or, Chromatherapy, is the use of colors to

stabilize energy levels in our bodies.

When light from the sun shines down onto our bodies it reflects to make the colors; violet, indigo, blue,

green, yellow, orange, and red. The energy we receive from color therapy is absorbed through our

magnetic energy fields, thus adjusting our energy levels. Each chakra does different things to your body,

spirit, and psyche and each color corresponding with 7 chakras.

What’s a chakra?

 

Chakra are believed to be centers of the body from which

a person can collect energy. They are connected to major organs or glands that govern

other body parts.  

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Here are each color and their meaning…

Vio let (7th Chakra) = Spiritual connection to the universe, self-knowledge, enlightenment.

Indigo (6th Chakra) = Intellect, wisdom, self-reflection, sight, sound, and intuition.

Blue (5th Chakra) = Hearing, speech, spiritual communication,

truth, self-expression, and expression of thoughts and feelings.

Green (4th Chakra) = Love, compassion, forgiveness, and

self-acceptance.

Yellow (3rd Chakra) = Personal power, responsibility, will, and

vital energy.

Orange (2nd Chakra) = Sexuality, creativity, developing

relationships, emotions, nurturing, and creativity.

Red (1st Chakra)= Survival instincts, vigor, self esteem,

movement, and grounding ourselves.

Some of the items used to heal with these colors include flags

and banners, gems and crystals, candles and color therapy

glasses.

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5 . Stretchhhhhhhhh!

“Full body stretching is an important component to a healthy lifestyle and should be done consistently,”

said Jacque Ratliff, program director of Mueller College’s Personal Fitness Trainer certificate program.

“Too many people try to throw pills at the problem, when it could be alleviated by a simple movement or

static stretch. Medication can also carry the possibility

of negative side effects that are greater than what the

benefits are worth.” So take a few minutes each day

and stretch that body!

6 . Posture , Posture , Posture !  Sit up straight! How many times did your parents say that phrase to you? I know, a lot, but the thing is…

they’re right. It is important to keep your spine as straight as possible, so that your muscles do not strain

and contract. You want to keep the energy circulating throughout your body, so it is important to keep

your spine straight and nerves unobstructed.

Stretching with a friend is fun too!

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7 . *Yawn* Get some s leep ! *Yawn*

The best way to begin a great day is with a good night’s sleep. Yes, we know, its hard to come by for

many people, lots of times because they find it difficult to get to sleep in the first place. With the

increasing stress in all of our lives, it’s easy to be kept awake by worry when we really need to fall

asleep.

SO, once you get into bed,

l i e in the most comfortab le pos it i on you can .

Pay attention to how very good it feels to be there.

Every time your mind runs off to worry about

something, bring it back to the comfort you feel just

lying in bed. Do that as often as needed. You don’t

have to work at this. It’s easy.

The next thing you know, you’re waking up after a

good night’s sleep. That’s because directing your attention to good, calming physical feelings does more

than turn your conscious mind away from anxiety and worry. Your subconscious mind is comforted too.

And last but not least….

  ZzZzzz  zZzzzZZZ….  

 

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8. Mental C leanse- We’re ta lk ing HAPPY !

Be optimistic! Negativity is the root that destabilizes our happiness. The negative ideas we think can

turn into the words we speak on a daily basis. Obviously, we don’t want that to happen! So, change your

thoughts to positive, hopeful, uplifting ones. Think goodness and kindness, joy and HAPPINESS.

Program your thought to be positive and your energy will absolutely reflect it!    

                             

 Have additional questions? Feel free to contact us anytime!

“The happiest people don’t have the best of everything, they just make the best of

everything…”

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CONTACT MUELLER COLLEGE TODAY!

 

Phone : 6 19 .29 1 .98 1 1 – 800.245 . 1976

Twitter :

@Mue l lerCo l lege

Facebook : facebook .com/Mue l lerCo l lege

Emai l :

info@muel ler .edu

Oh yah, read our b log too ! ~ http :// Info .mue l ler .edu