Creating a morning routine for hormonal stress management

Creating a morning routine for hormonal stress management

 

My morning ritual is the favorite part of the day and quite possibly the only thing that got me through COVID and all the losses that came with it--for that I'm truly grateful.  I wake up each morning, crack my windows to allow for fresh air to come in, make my bed, make my coffee, feed my animals, journal about my dreams, journal what I'm grateful for, and write anything else on my mind that needs to get out, then meditate and administer reiki on myself, and do some movement based on how much time and energy I have that morning.  I work at 7 AM and get up around 5:30 AM naturally without an alarm clock, so I go to sleep normally by 9 PM.  I've been doing this for years and have absolutely fallen in love with my morning ritual.  It helps me stabilize my mood, balance my hormones, and get grounded and embodied for the day ahead.  

Healthy habits stick over time if they're small and stacked on top of one another.  If something feels too overwhelming perhaps it's too big of a change or not the right change.  It's important to feel rewarded by your habits.  It's important to find joy in your habits.  Like anything, habits get easier over time and require less thought and organization.  Science shows it takes about 6 months for a habit to really stick. 

 

Meditation can re-program your mind.  It creates new neural pathways helping you to create and stick to healthy new habits.  Meditation can help you overcome past trauma and PTSD, and let's be honest with ourselves, the last 2 years have been traumatic for most.  Meditation activates the para-sympathetic system which is rest and digest.  Most people these days are stuck in flight and flight, so it's important to take time to slow down, relax, and meditate.  This in turn helps improve digestion by calming the nervous system.  Relaxing, resting, and digesting also help to lower cortisol levels (the stress hormone), which in turn impacts the entire system.  I prefer yoga and meditation for my relaxation routine, but there are many other ways like sitting in prayer or practicing mindfulness in nature.  I also love getting outdoors and walking, hiking, biking, and camping to detach from stress and technology.  Practicing gratefulness can help heal the heart as well.  

 

Namaste (The highest and best in me honors and sees the highest and best in you),

Jaclyn Rebekah Roberts, E-RYT 500, Integrative Health Coach, Medical Reiki Master

 www.naturalrhtyhmyoga.com

P.S. According to Dr. Mark Hyman: “Rhythm is key because your hormones are balanced in rhythms.  So, waking at the same time every day, going to bed at the same time every day, eating at the same time every day – these are the rhythms in life that help to reset your natural balance.”

Those were the days...

Those were the days.  I was lying in bed thinking about summer fast approaching and how those were my favorite days growing up on Lake Sylvia in Annandale, MN.  My parents were both school teachers, so they had the summers off, which was glorious and some of the most fun times that I can remember.  Everyone came back to their cabins on the lake in the summer.  What I miss the most is the sense of community and connection we had back then.  Those were the days I will never forget, those are the days I will never regret; reminds me of the track by Lady Sovereign.  She is an English rapper that tells it like it is.  It's a pretty great track actually in case you want to have a listen:  https://www.youtube.com/watch?v=X-_6AnIwjCg

I remember walking around barefoot all day on gravel roads until dusk eating sugar mixed with koolaid powder.  I remember rocking the inner tube on the lake trying to knock each other off.  I remember sun bathing to the point I was blistered on my shoulders and nose.  I remember going from house to house and getting candy.  Back then love was shown in the form of sugar or at least that was my experience.  I remember swinging on the swinging chair on Marlys's patio over looking the lake.  I remember Marlys giving me hershey's chocolates.   I remember Marlys gifting us our first black cat Jingles.   I remember Marlys and Sandy coming to my grandparents day at school, because my grandma wasn't very nice, and didn't really come to visit very often.  I remember getting to eat brownies and chocolate chip pancakes for breakfast when staying with Marlys and Sandy.  I remember playing starlight moonlight with the neighbors.  I remember my best friend Rachael Ferry at my house pretty much all summer.  She would stay for weeks at a time.  She brought so much joy and laughter to my family.  She would recite all of Little Mermaid to me word for word and song for song.  She is so smart and funny.  I remember sleeping in the boathouse, sneaking out, and walking to the end of the gravel road to run in front of cars from miles away.  I remember sneaking alcohol and cigarettes at a young age.  I remember playing all day and night with very little TV time.  I remember playing with both barbies and cars.  I remember being a daddy's girl or tom boy.  I remember pancake John and popcorn John.  He made the best popcorn and pancakes.  I remember when pancake/popcorn John fell off the ladder building us a tree fort.  I remember pancake/popcorn John spilling a can of stain on my lifejacket.  I remember Bonfire Bonnie and Burning Bonnie and all the bonfires and the neighbors coming over.  I remember the frozen pizza.  I remember the shit on a shingle that my Dad made when my mom was out of town.  I remember my Dad burning everything that he grilled.   I remember fishing for sunnies, walleyes, and northerns on Lake Sylvia.  I remember the paddle boat.  I remember taking the fishing boat out looking for boys.  I remember all the pontoon rides.  I remember Bob taking us water skiing.  I remember learning how to drop a ski and slalom ski.  I remember tubing behind the speed boat.  I remember people just randomly stopping by to visit.  I remember all the card games.  I remember all the parties.  

So I long for the days when we become more connected as a community and more open to spontaneity and connection.  I long for the days of no electronics at the table.  How do we bring this back?  

www.naturalrhythmyoga.com

Use Yoga, Reiki and Nutrition to support detoxification & relaxation

As March and spring are fast approaching it's a great time to support your detoxification pathways and your relaxation through supporting your parasympathetic nervous system.  We are in kapha season, the depths of winter and the season of spring.  It is the time when our environment holds the coldest, heaviest, wettest qualities of the year as recognized by Ayurveda.  Ayurveda is the sister science to yoga.  Yoga is the science of death or letting go and Ayurveda is the science of life.  

Have you put on some extra weight during this kapha season?  That is totally natural and okay.  It is a primal instinct to add some fat to your body to stay warm and rest more during this time of year.  We are animals having a human and spiritual experience.  It's important to tune into the seasons of life and your inner cycles and primal state.  With that being said, spring is a great time to detoxify and let go of the heaviness of kapha season.  Nutrition, yoga and reiki are a great way to support this process.  

Eating healthy whole foods like vegetables, protein, fat, and a limited amount of seasonal fruit are a great way to support detoxification.  I would recommend cutting out sugar, alcohol, grains, and dairy for 21 - 30 days, while drinking plenty of water and perhaps some juicing like celery.  Maintaining a balanced blood sugar is important to reduce inflammation in the body and address metabolic syndrome.  This is especially important right now during the global pandemic of COVID and the stress that has come along with it.  There are supplements and herbs that help the detoxification pathway system as well relaxation.  Nutrition is perhaps one of the most important ways to support your immune system, as well as supporting your nervous system, and relaxation or parasympathetic state of rest and digest.  Meal timing is important as well to allow your body time to assimilate between meals and restore your digestive tract.  The digestive tract is so very important in supporting your immune system.  You want to release toxins "ama" at least once daily with regular bowel movements.  Eating enough fiber and drinking enough water are super important, and most people can benefit from taking a magnesium supplement to support this process of downward energy and releasing of toxins.  I like to incorporate the principles of Ayurveda into my nutrition coaching based on your constitution or dosha, which is in line with my bio individual approach.  We are all so unique, what works for one doesn't work for another, which is why no one can agree on the science of nutrition.  You know what you need, trust that.  I guide my clients to the answers they already have within themselves, and lead them down the path of self discovery, awareness and small incremental lifestyle changes and habits that stick.

This is actually a great time of year to pick up the pace as far as activity goes, but you may face some resistance to that during kapha season due to the heaviness.  A stronger vinyasa practice or sweaty yoga practice goes a long way to support the detoxification system.  Twists and forward folds are another great way to support detoxification and core work.  Allow yourself time to sit in meditation, breath, and take savasana too, to balance the action of doing of the sympathetic nervous system to rest and digest of the parasympathetic nervous system.  If you are feeling constipated you can always take a twist on the toilet to help with that downward energy of releasing toxins, or get a squatty potty to get into a squat position, which raises your knees above your belly to help.  We yoga teachers and nutritionists like to talk about poop, because it's so important, and my Dad loved this subject as well so it's near and dear to my heart.  ;)

Reiki energy healing sessions are a great way to balance your energy system, which houses your mind, body, and soul  Reiki can leave you feeling more connected and relaxed.  Many of my clients are having great awakenings or realizations after a reiki session or becoming more conscious if you will.  Reiki is loving kindness energy channeled from a higher power using symbols handed down from teachers and gurus before us.  Your body then does it's magic to heal itself and remove any blockages you might have.  If clients aren't getting better on the physical plane energy work is often the ticket.  Reiki is a great way to support the parasympathetic nervous system or rest and digest, which in turn boosts your immune system, supports detoxification, and relaxation.

I would love to support you through this process!!!

www.naturalrhythmyoga.com

A little love poem

I wanted to share with you a little love poem I wrote one morning.  I was called to do so in my meditation today, so here it goes. 

It goes a little something like this:  Self Love.  True love.  Romantic Love.  Messy Love.  Authentic Love.  Love Love.  Unconditional Love.  Like real love.  An equal exchange of energy love.  Healthy reciprocity of love.  Healthy Love.  Playful Love.  Soulful Love.  Spiritual Love.  Energetic Love.  Love Love.   Real Love.  Hot Love.  Long Term Love.  Fire Love.  Passion Love.  Protection Love.  Safe Love.  Adventurous Love.  Supportive Love.  Easy Love.  Real Love.  Long Term Love.  Committed Love.  Communicative Love.  Compassionate Love.  Self Love.  Love for ALL.  Snuggly Love.  Soft Love.  Eye gazing into the soul love.  Physical Connection Love.  Touch Love.  Sex Love.  Fucking Love.  Making Love.  Supportive Love.  Love everything about me love.  Love everything about you love.  Dedicated Love.  Love Love.  Real Love.  Fun Love.  Healthy boundary love.  Family love.  Friend love.  Playful Love.  Music Love.  Free Love.  Travel Love.  Committed Love.  Honest Love.  Truthful Love.  Balanced Love.  Love Love.  Independent Love.  You just know love.  Soul Love.  The real deal love.  Truthful Love.  Love takes me home to myself love.  I love you!  I love me!  I love all!  Unconditional Love is where it's at love.  

www.naturalrhythmyoga.com

8 steps on how to transmute codependency to independence.

 I want to share with you 8 steps on how to transmute codependency into independence.   

What is codependency?  "Codependency is a relationship imbalance where one person enables another person's addiction, poor mental health, immaturity, irresponsibility, or under-achievement. Among the core characteristics of codependency is an excessive reliance on other people or things for approval and a sense of identity."

1.  The first step is awareness.  Do you always need to be with someone else?  Do you feel bored?  Do you lean on drugs, alcohol, sex, relationships to make you feel "good"?  Do you go around trying to please people all the time?  Do you say what the receiver wants to here instead of the truth?  Have you lost your sense of identity or self?  Are you experiencing mental health issues?  Are you feeding into someone else's addiction or bad behavior to make yourself feel better?  Are you constantly trying to fix and control things?  Do you look to others for approval?

2.  Learn to be okay alone.  This may just take a little time or practice.  Some people like to be alone more than others.  Some people need more alone time than others to recharge.  Other people get recharged from others.  Regardless, be okay with being alone and make time for it and learn to enjoy it.  Read a book, journal, take yourself out, find joy in your day, get out in nature, exercise, do yoga, meditate, take a weekend trip by yourself.

3.  Know your self worth and self love.  Let go of the story that you aren't worthy.  It's not true.  It's social conditioning passed down from generations and inherited from ancestors.  You are worthy of love.  You are good enough.  You are exactly where you need to be. You are not the problem.  You are gifted.  You are unique.  You are consciousness and we are one.  Repeat positive affirmations back to yourself multiple times a day until you start to believe them.  Write love letters to yourself every morning until you believe it.  Surround yourself with people that see you and support you a 100%.  Don't settle for less.  You deserve it!

4.  Let go of addiction.  Practice presence and moderation in everything you do.  Know why you do it.  Feel it to heal it.  Get to the root of the trauma that caused the addiction.  Be gentle with yourself.  Practice self love.  Replace it with something healthy and enjoyable.  Make small changes and take it a day at at time.  Find a group to support and connect with you during this process.

5.  Let go of toxic relationships.  Listen to your body.  If someone or something doesn't make you feel good - let that shit go.  Life is too short to settle for negativity, shallowness, control, manipulation, abuse, or emotional unavailability.  Surround yourself with people that vibrate at the same level as you.  Watch Esther Hicks (Abraham Hicks) on youtube regarding this topic.

6.  Learn the difference between transactional love and unconditional love.  I will love you if you take the trash out.  I will love you if you tell me nice things.  I will love you if you clean the house.  I will love you if you do the dishes.  I will love you if...  Do you get my point?  That is transactional love.   Transactional Love is when we give to get back something in return. When you keep tabs of what you have done for someone and get emotional when they don't do the same – more than likely you're giving to get. Most of us are guilty of doing this at some point in our lives – if we're honest.  Unconditional love is known as affection without any limitations, or love without conditions. Love for all people regardless of their actions.

“Compassion isn’t some kind of self-improvement project or ideal that we’re trying to live up to. Having compassion starts and ends with having compassion for all those unwanted parts of ourselves, all those imperfections that we don’t even want to look at.” —Pema Chodron

7.  Practice presence, consciousness, inner joy and inner peace.  They're an inner state of being.  It's a choice.  You are not your emotions or your mind.  Eckhart call this your pain body.  You are much bigger than that.  You're soul.  You are consciousness.  You are joy.  You are peace.  The mind is what tells you otherwise based on social conditioning or past experiences or limiting beliefs passed on from violent communication.   Do less, be more.  Read the Power of Now by Eckhart Tolle

8.  Set healthy boundaries and say no when necessary.  Set healthy boundaries with others by stating your needs and feelings compassionately.  Say "no" if it doesn't feel good or feels violating.  Consent is important.  Always ask before assuming something is okay.  Know when something is out of your scope and refer out.  If you don't have the energy - don't take it on.  Don't take on more than you can handle.  Create an energetic bubble around you to seal in good energy and seal out bad energy.  If something feels to good to be true - trust that.  Manipulators and energy vampires or entities are typically very charming.  If you feel tired after hanging out with someone - trust that.  Be careful of who you allow into your space.  Trust your gut and trust your feelings.  If a message comes through that doesn't feel good via text/email, etc...  - trust that.   If physical pain comes on suddenly and abruptly it might not be yours.  Protect yourself by discharging or book a reiki session with me to clear your energy field.  

“Daring to set boundaries is about having the courage to love ourselves even when we risk disappointing others.” – Brene Brown

Would you rather be independent and lonely or codependent and lonely?  I will choose independence, thank you!

www.naturalrhythmyoga.com

Gratitude & Grief there is room for both

Can you hold the space for both gratitude and grief?  

"Remember that if you look for the light in your life, and move towards it, you will find something wonderful. Remember even in the darkest of nights, you can look up, and see the stars and know there is something much bigger than you guiding you through your days. And remember that it is our responsibility, much like the light on my tree, to be the lights for others who cross our path on this earth.

Be the light for someone today, and the next day, and the next day, and the one after that too. Be the light that may help someone find there way out of their own dark night."  -Kelly Buckley

I can't think of a day that has gone by since last December that I hadn't cried at least once.  I typically make space each morning for the grief to arise from all the losses and traumas over the last several years.  2020 has been quite the year for all and we are grieving together on a global level, because we have all lost who we thought we were, and are finding out what is important to us, whether we want to or not.  So, even though I start my mornings off with many tears, heart ache, and pain, both physically and emotionally, I still find time for gratitude and love.  I still choose the path of love and light rather than darkness.  I start my morning off with some coffee, a journal, and a colored pen of my choice for what resonates with me that day.  I write what's on my mind even if it's not "positive" or "good" or "grateful".  I write positive affirmations about myself and love letters to myself.  I write a page of gratitude.  Some days I simply just don't feel grateful, and that is okay too.   I make space for it all to be there.  

I meditate each morning and find time for some mindful movement.  I'm not sure what I would do without these practices.  I used to walk each morning with my dog and enjoy the beauty that surrounds me, and haven't had the courage or willingness to walk alone since her passing.  I'm working on finding a new healthy habit that resonates with me until I get another dog.  I'm resting more.  I'm nurturing myself more.  I'm discharging more.  I'm reading self help books.  I'm focusing on myself and my spiritual journey.  I try to spread love and light wherever I go, and sometimes this isn't being nice and is setting healthy boundaries.  I put myself first, so that I have the capacity to help others.  I try to be present and mindful with every task I do.  I try to focus on compassionate and non-violent communication.  I go to bed early and wake up early.  I'm mindful about what I put into my body.  When the pain is too much to be bear I reach out to others that can help me process and hold room for it to move through.  

How do you show up for yourself to make room for both gratitude and grief?  I'd love to hear from  you.

Dare to reach out your hand into the darkness, to pull another hand into the light. ~Norman B. Rice

www.naturalrhythmyoga.com

How to stay soft during uncertainty and challenging times.

 How to stay soft during uncertainty and challenging times.  

It's been a big year 2020!  It's been a big week with all the astrological shifts, retrogrades and the election.  There is so much uncertainty, deep healing opportunities, or fucking growth experiences, whatever you want to call it.  It's been tough and tumultuous for many, and it may be tempting to fall into old habits of living the life of a victim, hardening or closing off to love, or reacting out of anger/violence, so I wanted to share with you tips on cultivating softness and femininity during uncertain times.  

To be soft is powerful.   To be soft is to be present.  To be soft is to be grounded.  To be soft is to be open to receive and give love "the return".  To be soft is to be curious.  To be soft requires self-care.  To be soft is to be healthy, happy, and whole.  To be soft is to retreat inward.  To be soft is to find movement with the flow of life.  To be soft is to surrender to whatever comes your way.  To be soft is to let go, trust, and have faith.  To be soft is to let go of social conditioning.  To be soft is to embrace your divine femininity.  To be soft is to approach conversation with curiosity.   To be soft is to be a good listener.  To be soft is to hold the space for those that need you.  To be soft is to let go of the idea of right or wrong.  To be soft is to meet those around you where they are at.  To be soft is to be open minded.  To be soft is to choose the life of inner peace, inner joy, presence and consciousness.  To be soft is to protect and nurture thy self to feel safe.  Just be, less doing.  Become like bamboo strong & flexible without losing your power.  Embrace growth, trust, wisdom, self-love, self-worth, surrender.  Let go.  Relax.  Flow.  Be open to receive and be directed by a higher source.

How to stay soft during uncertainty:

1.  Get grounded.  Breath.  Meditate.  Root down into the earth.  Get outdoors.  Go barefoot.  Be mindful.  Notice and take in what's around you.  Stay present.  Focus on the breath.  Focus on sensation.

2.  Meditate daily.  Go inwards.  The answers are already inside of you.  Trust that.  Quit looking outside for the wisdom you have inside.  Close your eyes. Count your breath.  Focus on your third eye -the seat of your intuition.  Turn your senses inward.  Trust your gut.  Listen to your heart.  Observe the thoughts as they pass by like waves in an ocean.  

3.  Limit social media and technology use.  Turn off the news.  Turn off facebook.  Turn off instagram.  Turn your cell phone on airplane mode.  Disconnect from technology and outer influences.  Go within.  

4.  Eat healthy nutritious whole foods: fruit, high quality protein, and vegetables.  Avoid processed foods, sugar, caffeine and alcohol.  Drink plenty of water and herbal teas.

5.  Get some mindful movement in every day, multiple times a day: yoga, reiki, dance, QiGong, Tai Chi, walking, hiking, biking, skiing.

6.  Breath deeply and slowly.  Focus on slow inhales and long exhales.   Inhale for the count of 4, hold for the count of 4, exhale for the count of 8.  Exhale with a sigh.  Exhale through pursed lips.  Take deep belly breaths.  Feel the expansion on the inhale the release on the exhale.  

7.  Maintain a positive attitude with positive thinking and affirmations.   "I am safe and protected.  I am love and light.  I am strong and confident.  I am unconditional love.   I am worthy of love.  I am that.  I am home.  I am present and grounded.  I am a conscious being."

8.  Approach conversation with curiosity and be a good listener.   Practice deep listening.  Make eye contact.  Move from a space of the middle ground - there is no right or wrong.  People's opinion is based on their perception, which is based on cultural beliefs and life experiences.  Sometimes the best response is no response.  Save your energy.  Ask yourself: Is it true?  Is it kind?  Is it necessary?   If the answer isn't yes to all it may not be worth saying.  Practice compassionate communication and non-violent communication.

9.  Discharge  people are projecting like crazy right now especially if they don't work on themselves or are carrying unresolved trauma, so it's important to discharge multiple times/day.  Here are some examples: wave your hands in the air, fluff your hands, snap your fingers, envision an energetic sphere that surrounds you sealing in good energy and letting go of anything that no longer serves, shake your body,  shake it off, exhale through pursed lips, exhale out of the mouth, move your body: reiki, qigong, acupuncture, chiropractic care, movement practices, take an epsom salt bath with sea salt, throw rocks outdoors or into a stream, shower, silent scream, talk to loved ones and friends, meditate.

“Out beyond ideas of wrongdoing
and rightdoing there is a field.
I'll meet you there.

When the soul lies down in that grass
the world is too full to talk about.”

― Rumi

https://www.naturalrhythmyoga.com/

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