Category Archives: Quiet Time

Mastering the art of slowing down

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If you feel your life is going too fast, mastering the art of slowing down is essential for achieving success. It’s an actual skill to step back and choose what is most important to you. If we can make the most of our days without rushing through things, we can be more productive.

Learning how to slow down your pace can start in the small moments of everyday life. For example, the way you start your day sets the tone for the rest of your day. By taking the time to intentionally begin your day, you will feel less stressed and rushed throughout your day. If you’re ready to ride in the slow lane for a bit, give these tried and true tips a go.

Deep Breath

Deep Breathing. The art of deep breathing can help you relax and reduce your stress levels. It activates the vagus nerve which is involved in the regulation of our physiological responses and acts as a neural brake. During a deep breath, the heart rate slows down and the breathing pattern becomes slow and deep. This process can decrease your feelings of anxiety and depression.

Meditate. Slowing down through meditation involves tapping into the breath and by doing so we calm the mind, reduce reactivity, and power the frontal lobes of the brain. We can use this technique to slow down time so that we can choose the right things to do at the right time.

Yoga

Yoga. This practice requires you to pay attention to the present moment and refine your awareness and perception. We tend to be so wrapped up in our daily activities that we often become oblivious to the quiet part within us. Our mind demands outward stimulation so it is very important to take time to dive into your inner world.

reading

Engage Nature. Take time away from business and reconnect with nature. This can be and variety of activities, including taking a walk, reading a book outdoors, or simply sitting and listening to nature’s soothing sounds. If possible, leave technology indoors.

Focus on the moment. It’s not all about slowing yourself down, it’s about practicing mindfulness. Being mindful means directing your attention toward the present moment and taking inventory of your surroundings and the people around you. In other words, when slowing down your life, you want to make the most of every moment rather than simply pass through it.

to do

Make a short to-do list. One of the best ways to slow down your life is to make a short to-do list. Whether it’s a daily task or a weekly project, writing it down helps trick your brain into thinking in specific steps. Having a short to-do list will help you prioritize tasks so put only three items on your list each day. This way, you’ll be able to check off the most important tasks and leave the rest for the next day or week.

Gratitude

Cultivating gratitude. This is a powerful way to boost your mood, foster stronger relationships, and even change the way you see yourself. Plus, practicing gratitude is totally free! When you practice gratitude, you’ll experience an increased sense of relaxation, a stronger immune system, and a reduction in blood pressure. Write down the things you’re grateful for or write a handwritten letter to someone special and focus on the good qualities of that person.

Declutter

Get rid of clutter. Clutter clogs our brain’s neural pathways, which means that we can’t process information quickly and can negatively impact our relationships, health, and work performance. We also spend an inordinate amount of time searching for things. This is time we could be spending with loved ones or relaxing. When tackling a clutter problem, it’s important to start small. Start by putting your dirty laundry in a hamper, and then clear off the tops of appliances and shelves and move up from there.

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Create a cocoon. Fall is the best time to start learning the art of cocooning. You can start by setting aside a specific space in your bedroom. Then, set a schedule for cocooning and begin to follow it. Make sure you have plenty of comfortable pajamas on hand for your sessions.

The cooler weather and shorter days are the perfect time to think about slowing down your life. Tell us how you step back when things get hectic in the comments below or post on our Facebook page!

 

Observe National Napping Day and begin a new routine

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Every year national napping day is observed on the Sunday that we Spring forward which this year is March 13th. Not only does this day encourage you to nap so that the time change doesn’t affect you too much, it also reminds us that napping is a critical part of keeping our bodies and our minds where they need to be. We have internal clocks that get set on a routine so something as minimal as an hour difference can cause chaos all around. This is especially true for animals and children.
Much needed rest makes you feel good, improves your mood, and gives you energy. After napping you will notice you just feel better and this is backed by numerous studies that show a short nap is extremely effective for midday fatigue. You’ll be more alert, productive, and happy.
So how do you get the most out of a nap? Here are some ideas and tips that will turn you into a napping expert.

1pm

Nap early enough in the day. Because you don’t want to interrupt your natural sleep cycle, getting your nap in early enough in the day will keep you on track. Researchers note that between 1-3pm is the ideal time to catch a few Zzzzz’s.

Dark Room

Have a good napping environment. To get the most out of a nap you have to have the right place to do it. A dark room where there is a minimum amount of noise is ideal. The whole point of the nap is to actually get some rest, so if you have a lot going on around you, trying to get some rest on the couch may not work out very well.

30 Minutes

Keep your nap short.  Studies have shown that a 20-30 minute nap is the sweet spot to get that reboot. If you sleep too long you are more likely to feel tired when you wake up.

Be comfortable. If you can, change into your pajamas or comfy clothes before you lay your head down. If you are tight or uncomfortable clothing can inhibit your ability to nap properly. Make comfort a priority.
Family Nap

Get the whole family in on it. If possible get the whole family to nap at the same time. It creates a quiet environment, gets everyone some much needed rest, and makes for a happier bunch for the rest of the day.

Latte

Try a caffeine nap. Caffeine takes about 20 minutes to do its thing and that’s almost exactly the amount of time that is recommended for afternoon naps. If you drink your coffee or latte before laying down for your nap, it should kick in right about the time you’re waking up to take on the 2nd half of the day.
Meditate

Clear your head. For most people, the biggest problem with napping is that you’re thinking too much. If you have a lot on your mind, try putting those things aside if even for a short time while you nap. You’re basically giving your brain a break and relieving stress.

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Practice, practice, practice. Many people just can’t get into nap mode. When you finally realize how important it is to work this critical rest in, you’ll understand the benefits. Just like you train yourself to go to the gym or manage a daily routine, you can do the same thing by getting your brain and body into a habit.

Bedtime

Maintain a normal night sleep routine. Just because you’re napping in the afternoon, don’t think that you can get less sleep at night. 8 hours per night is the recommended time for adults and having a schedule for going to bed and waking up keeps you on track. Look at the afternoon nap as a charge your body needs to be at its best.

Napping is a bit of an art but once you get it down you’ll be ever so thankful that you did. Your body, mind, and loved ones will thank you!

Remember to Relax – 7 tried and true ways to clear your mind

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As things begin to return to what we know as normal life, the hustle and bustle of our everyday routines have worked their way back into our schedules. Coming off almost 2 years of ‘not as busy as usual’ may seem a little different right now but it won’t be long until busy-busy is just old hat again.

 

As your life returns to its pre-pandemic ways, you will need to remember that you still need “you” time to relax. You don’t want to forget this important part of maintaining a healthy mind, body, and soul. Here are 7 simple ideas that don’t cost anything that you can incorporate into everyday life to make sure you get in that critical relaxation time you need.

Nap (1)

Nap. Sleep is an essential part of rebooting your entire system. A short nap in your favorite pajamas can do wonders for your state of mind and is second-to-none when it comes to the ultimate relaxation technique.

aromatherapy

Use aromatherapy. Lavender, Chamomile, Clary Sage, Ylang-Ylang, and lemongrass are all very popular aromatherapy scents used to enhance your relaxation techniques. These scents activate certain sensory triggers that put you at ease and make your mind relax.

Bath (1)

Take a bath. There is nothing better than a good soak in the tub to wash away the day’s commotion. Add relaxing essential oils to your bath water and turn on some soft music to really enhance your soak. Even 30 minutes of you-time in the soothing water can make all the difference in the world.

Book (1)

Read a book. Want to get away from it all for a little while? Put your nose in a good book and put your mind somewhere else.

Meditate

Meditate. You may already incorporate meditation into your daily routine, and if so you know how well it works. If meditation is new to you, we recommend doing some research online and picking the technique that best fits your needs. It’s an incredible way to relax and it amazing way to calm your mind.

Pet

Spend time with a pet. Studies show that spending time with a pet is one of the most relaxing things you can do. It’s also a win-win because you are getting quality relaxation time and your pet is getting some extra love from their favorite human!

Tea

Have a hot beverage. Even 15 minutes alone with a cup of warm herbal tea is better than nothing at all. If you want to try something a little different, add some raw honey to hot water with a slice of lemon and drink it just like that. This concoction is relaxing, has amazing immunity benefits, and taste delicious

You may have your own way of relaxing but we encourage you to mix it up a bit and try different things. When you look forward to something, you’re more likely to actually do it.

 

10 Things to do on Sunday if you don’t like Football

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The big game happens this Sunday and millions of people plan to huddle around their TVs to watch the team from Cincinnati play the team from Los Angeles for the championship. There will be food, cocktails, and lots of yelling and screaming at homes and bars all over the country. There will also be some pretty memorable commercials that are sure to be a topic of discussion for days to come. But what if you’re not a football fan?
If you’re not interested in watching the big game it doesn’t mean there’s nothing to do. We’ve got some ideas on how you can spend your time during the big game while everyone else is getting in their final football fix for the year.

Empty Store

Go shopping. If you don’t like crowds, this Sunday is the perfect day to go do some shopping. The stores will be all but empty and you will have the place almost to yourself. This allows you to browse and spend quality time doing some retail therapy.

Dinner 2

Go out for your Valentine’s dinner. The rest of the weekend, and Monday, will probably be pretty crowded for restaurants. But normally fancy restaurants are not crowded like sports bars for the big game so you can have an intimate, romantic, and crowd-free dinner while spending quality time with your sweetie.

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Have a pajama party. If you have other friends and family members that are like-minded and couldn’t care less about the big game, why not invite them over for your own celebration? Have a movie night where everyone wears their pajamas, snacks on great food, and enjoys the evening catching up and having fun.

Gym

Hit the gym. Another place that’s probably not going to be very crowded for the big game is your local gym. Get an extra long workout in without having to worry about waiting for machines.

Book

Finish a book. You know that book that’s been sitting there that you’ve been meaning to finish? This is the perfect opportunity to do that.

File Taxes

File your taxes. Or if you’re not filing them right away, you can get everything ready so when April 18th rolls around you’re organized and ready to go.

puppy

Watch the puppy bowl. OK so this is kind of football, but it’s with puppies! Who can resist the furry faces of those adorable pups trying to cross the goal line? Since it’s before the big game, you can watch it AND then get something else in as well.

Ride Bike

Spend some time outside. If the weather is good where you live, take a walk or a bike ride and enjoy the great outdoors. The exercise, fresh air, and vitamin D will give you a beneficial health boost that most of us need this time of year.

Game food

Cook game food. You can’t turn on your computer or the TV without finding some amazing recipe recommendations for Sunday entertaining but just because you’re not watching, doesn’t mean you can’t eat. Try some of these delicious recipes and share them with other people who also won’t be watching.

Sleep

Catch up on your sleep. There’s no better time to put on your cozy pajamas, climb in bed and get some extra hours of shut-eye. While the rest of the country is eating and drinking themselves silly you’ll be doing something healthy by giving your body some rest.

There are plenty of other things you can do besides watch football this Sunday, but we hope these ideas get you off on the right foot. When Monday morning rolls around, while everybody else is trying to function after a long night, you’ll be fresh as a daisy and ready to tackle the week!

Snuggle up and relax with a cup of tea

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Looking out the window you know it is just too cold to go anywhere. It’s one of those perfect days to stay in, put on your favorite pair of pajamas, binge-watch a TV show, and simply relax. Add to that some hot tea and you’ve got a perfect snuggle-up day.

Tea is delicious, warms up your insides, comes in so many varieties, and even has health benefits. Let’s take a look at some of our favorites and all the great reasons to try them.

rose hip

Rose Hip.  Produced from the fruit of the rose, not only is Rose Hip tea very tasty, but it’s extremely rich in vitamin C.  it is also said that rosehips can help with anti-aging and they can reduce inflammation in people with rheumatoid arthritis and osteoarthritis.

Chamomile

Chamomile. This tea is best known for its ability to calm the mind and help you sleep, but some say that drinking chamomile tea also has antibacterial, anti-inflammatory, and liver-protecting effects. It may also ease symptoms of PMS say some herbalists.

peppermint

Peppermint. One of the most common herbal teas in the world, people use peppermint tea for things like digestive tract health, antioxidant qualities, and antiviral benefits. It’s the go-to remedy in some cultures to relieve indigestion, nausea and stomach pain.

Green tea

Green. Another very popular variety is green tea which is loaded with antioxidants that have many health benefits, including fat burning, lessening the risk of heart disease, improving brain function, and even protection against some cancers. The best part is you can buy green tea in both caffeinated and decaffeinated versions depending on what you prefer.

Hibiscus Tea

Hibiscus. With its tart (think cranberries) flavor Hibiscus tea has tons of healthy benefits. It’s chock full of antioxidants, may lower blood pressure, promotes a healthy liver, and fights bacteria. It’s absolutely delicious both hot and cold so you can enjoy it year-round.

Lemongrass

Lemongrass. This tea is known for helping the body rid itself of cholesterol, toxins, fats, and uric acid, which in turn lowers blood pressure. It also contains lots of potassium, is filled with antioxidants, and helps detoxify your body, slowing down the aging process. A rich source of vitamins A and C, lemongrass is fantastic for the health of your skin and hair.

Dandelion Tea

Dandelion. Because it promotes the breakdown of fat and cholesterol dandelion tea can be used for weight loss. It also improves digestion by stimulating the gastric acids in your stomach and is a diuretic, helping to eliminate excess water and bloating from your body so you feel lighter. Dandelion contains essential minerals like calcium, zinc, iron, and magnesium, which we need to maintain strong bones and prevent osteoporosis.

 

There are hundreds of types of teas available, each with its own benefits so be adventurous and try different flavors and combinations. You’ll find that staying in and relaxing in your pajamas is something you’ll want to do a lot more often!