Dr Akilah El – Celestial Healing Wellness Center

The Natural Health and Holistic World According to Dr Akilah El

Tag Archives: mental health

What Top Life Coaches Are Doing from 6 to 8 A.M

Wakeup-SunriseBy Jane Bianchi, REDBOOK

Ease into waking up 
Does your alarm clock honking at a nearly eardrum-shattering volume really make you want to get out of bed? Chances are, it has you shoving your pillow over your head and hitting the snooze button. Newsflash: There’s a less traumatic way to rise and shine. “I wake up to soothing music or nature sounds that gradually intensify,” says Lev Natan, a life coach at The Medicine Tree Center in New York’s Hudson Valley. “I make a playlist. The first song might be a gentle flute tune, the trickle of a stream, or the ‘om’ chant. The second song might be more energizing, such as rhythmic drumming.” Banish the default iPhone alarm that greets you at 7 a.m., and scroll through other options – or consider shelling out the 99 cents for a more soothing tone. 

Ask yourself one question 
As soon as you wake up, assess how you feel about life in the context of the day ahead. Then put your answer on a scale from one – “life is miserable” – to 10 – “I love my life!” This strategy works well for Samantha Sutton, a life coach with the Handel Group in New York City. “If my score is an eight or lower, I schedule a call with a trusted friend so I can vent and get advice,” she says. “If my score is a nine or 10, I sit still for 30 seconds and cherish the feeling.” 

Remind yourself what you need this year 
Each January, Janet Harvey, a life coach in Edmonds, WA, comes up with a few two-word “intention statements,” and writes each on an index card. It’s not too late to set your intentions for 2013, so go ahead and make like it’s New Year’s. Harvey uses “abundant balance” to remind herself that it’s okay to decline to some requests and “harmonious pause” helps her remember to take a time-out and go for a walk outside whenever she feels frustrated. Each morning, she goes over her intention statements and journals how she’ll put them into practice that day. 

Look at a vision board 
Jairek Robbins, the San Diego-based life coach behind Jairek Robbins Companies, keeps and regularly updates a vision board, and stares at for one minute each morning. The bulletin board contains magazine tear-outs and Web print-outs of phrases, photos, and illustrations that signify what he hopes to achieve in life. “It has pictures of places that I want to visit, like Machu Picchu and Mount Kilimanjaro, and numbers that represent business goals, such as how many people I want to help this year,” he says. Whether yours involves thumbtacks or lives on Pinterest, stay focused on your goals with a collection of the words and images that inspire you. 

Nourish yourself 
“My 17-year-old daughter Alex and I have a routine,” says Jennifer Voss, a certified Martha Beck life coach in Knoxville, TN. “We can’t start the day without making and drinking a green smoothie for breakfast. The beverage is physically and mentally rejuvenating, and the morning tradition helps us make time for each other and bond emotionally.” Her magical mixture includes almond milk, spinach, kale, and fresh fruit like strawberries, blueberries, and bananas. Whatever you choose to sip – or nosh on – first thing, follow Voss’ lead and carve out time to connect with your family and your health first thing. 

Get centered 
“The most important thing that I do each morning is meditate,” says Janice Lewis, president of JaniceTime, a Chicago-based life coaching business. “At the moment, I’m using an audio-guided meditation by Susie Mantell called Your Present: A Half-Hour of Peace that I downloaded onto my iPod.” Each morning, she lies on her living room couch, crosses her arms on her chest, palms down, and then takes slow, deep breaths while listening to the instructions for at least 30 minutes. Even if you can’t spare that much time, a few moments of quiet-time can be incredibly beneficial. 

Read a stimulating book 
Are you an early riser? Debra Hickok, the life coach behind Boston-based Featherstone, gets up before her family, goes to her office, shuts the door, and relishes the sweet silence. There, she sits in a cushioned chair facing the window and reads philosophical teachings or reflective poetry for five to 10 minutes. “I love The Book of Awakening by Mark Nepo, which has a one-page passage dedicated to every day of the year,” she says. Her other favorites include works by Eckhart Tolle, Brené Brown, Rumi, and Pema Chodron. “They inspire me and provide a mental focus for my day.” 

Dissect your daily goals 
How often do you accomplish everything on your daily to-do list? If your answer – like many of ours – is “never,” then try this tip from Susan Fox, a life coach with A.I.M. High Coaching in the Bay Area. “Each morning, I break large projects that I’m working on into bite-sized, achievable daily goals,” she says. Instead of writing something vague on her daily calendar, like “handle marketing plan,” she’ll jot down something more specific, such as “edit final version of marketing email and send it to 10 people” – and then pencil it into a particular time slot. 

 

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How To Change Your Relationship With The Scale

thescaleby Dr. Sara Solomon P.T., DMD

 Over the course of 20 years and a dozen or so trainers, I came to hate enforced weekly weigh-ins. I was always filled with dread before I begrudgingly set foot on the scale, knowing that my self-worth and mood for the entire week hung in the balance.

On the rare days I lost weight, I felt elated. Most of the time, though, I either gained weight or hit a plateau; and on those days, in my mind, I became a “fat failure,” even if I thought I looked amazing in the mirror. I would let the scale distort my self-perception, leading me down a dangerous path of self-loathing and depression.

In an attempt to lower my stubborn scale readings, my trainer adjusted my program on a weekly basis. Usually this meant more cardio and fewer calories. Unfortunately, these weekly changes seldom achieved their desired effect. What did result was chronic irritability, depression, disordered eating, and exercise obsession.

Fitness, something I used to adore, became something I abhorred. I believed that if only I could lose the weight, I would be happy. And I was anything but.

A Big Weight off My Shoulders 

After enduring this for a year, I finally hit rock bottom. I just couldn’t do it anymore. So I did some research and implemented the following changes: I put an end to the mandatory weigh-ins, the two-hour daily cardio sessions, and the severely restricted diet that failed me for 52 solid weeks. I replaced them with my mirror; 20-minute, high-intensity home workouts; and intermittent fasting.

Guess what happened next? I lost all the weight, regained my sanity, started finding pleasure in fitness again, reestablished a healthy relationship with food, and once again became the happy Sara my family used to know and love.

Through this experience, I learned that a cookie-cutter approach does not exist. What works for one person may not work for another. But no one should become a slave to numbers on a scale. Curious as to whether I was alone in this battle, I asked some fellow fitness personalities about their relationship with the scale. 

 

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7 lifestyle behaviors that will help you sleep

Agoodsleep

Most adults suffer from sleep disorders at some point in their life. Sleeping problems are often the product of stress or depression. Other times, they are the result of something much simpler.You can fight insomnia by practicing good lifestyle habits. Getting into a good system will help you sleep soundly and be well rested to take on each day.

Make the room you sleep in a peaceful retreat.
If your bedroom is a place of distraction and chaos, it will be that much more difficult for you to fall asleep. Remove the alarm clock from sight — instead, put it under the bed or in a drawer. Adjust the room temperature for your comfort — for most people that’s between 65°F and 70°F — and make sure you have comfortable pillows and enough blankets. Hang blackout curtains or wear an eye mask if you are easily awakened by light.

Add white noise.
For many people, noise that is steady and not easily identifiable is easier to tune out than the sound of snoring, the rumble of traffic, or the musical stylings of the amateur trumpet player who lives next door. For others, total silence is disturbing. White-noise machines emit a steady whirring or purring sound, similar to the sound of wind rustling through leaves, which provides a welcome distraction for both these problems.

Practice good sleep habits.
Sleeping well is often about establishing the right habits. If your bed has become a place of tension from an extended bout of insomnia, then you have to work that much harder to associate bed with sleep again. First, get a different perspective by making the bedroom less familia — move the furniture around or buy a new set of bedding. Second, stick with a regular schedule of going to bed and waking up so your body will learn to associate certain times of day with a particular part of your sleep rhythm. Third, avoid using the bedroom for anything except sleeping and sex — no reading, no television, and definitely no eating. Finally, don’t let insomnia back into the bedroom. If you are unable to fall asleep within 20 minutes, get up, go to another room, and do something relaxing. Return to bed only when you feel sleepy again.

Wean yourself off naps.
People with insomnia often resort to afternoon naps to catch up on their missed sleep, but that’s a mistake. Napping encourages insomnia because you’ll be less likely to be tired at bedtime if you sleep during the day. It can become a counterproductive habit. Fight the urge; but if you must nap, don’t sleep for more than 20 minutes. After a day or two, your body will learn that the proper time for sleep is when you lie down in bed at the end of a day.

Make a to-do list.
People tend to lie awake in bed angst–ridden over all the things they need to get done. Before you go to bed each night, draft a list of everything you need to do for the next day. Getting it down on paper helps get it out of your mind.

Learn to relax.
You can’t run a crazy life and expect to just unplug your mind when you slip into bed. Sleep requires relaxation of mind and body. Try to take 30 minutes out at the end of each day to unwind: meditate, read, do yoga, take a hot shower or candlelit bath . . . anything that helps you put worries away for the next eight hours.

Exercise regularly, early in the day.
Some scientists believe that regular exercise may be the single best and safest method for improving sleep. Exercise has many wonderful effects on the body, all of which may contribute to better sleep. Exercise forces the body to work harder than usual, which means that we generally need more sleep to recuperate from the physical exertion. Exercise also increases the body’s production of endorphins and other hormones that lead to feelings of calm and well–being. However, time of day matters. Working out at night may energize you, ultimately keeping you awake. If you’re struggling with insomnia, limit vigorous exercise to the morning or afternoon. Calming routines like stretching or yoga poses are fine any time of day.

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Which Emotions Amplify Your Back Pain?

backPAINouchBy Rhonda Gegaust

The back is made up of many muscles, but when we speak of back pain, we usually speak about the spine. The spinal column is a stacking of 33 vertebrae, distributed as follows: cervical, dorsal, lumbar and sacral. To simplify this I’m going to refer to these areas as lower, middle and upper back. What you are about to read is not to replace medical treatment. It is to open your mind to the possible emotional connection that may be causing or amplifying your back pain. Note it is important to always have any back pain checked by a medical doctor or a chiropractor.

Emotionally speaking, the back represents our support system. Problems with the back usually mean we feel we are not being supported. Dr. Milton Erickson was known for saying, “If you don’t pay attention…you pay with pain.” What message is your body trying to tell you? What emotions do you need to change to decrease or eliminate your back pain?

Upper Back Pain

The upper back has to do with feeling the lack of emotional support; feeling significant people in your life don’t understand you or support you. You may feel unloved or you may be holding back your love from someone. Upper back pain could also mean that you feel that somebody is always on your back.

By changing a belief that you are responsible for other people’s happiness, it can relieve pain in your upper back and neck. Do things for others from your heart, not from a place of feeling you have to do it or they won’t love you.

Gaining love of yourself will not only increase your happiness – you will be supported from the inside first.


Middle Back Pain

Emotionally speaking, pain in the middle back comes from feeling guilty about ‘stuff’ from the past. Perhaps you are afraid to explore your past? Maybe you are hiding what is back there? Do you feel stabbed in the back? Do you find yourself wanting to scream out, “Get off my back!”? 

In order to move freely into your future, you need to release the past anger and guilt and embrace your present and future with love in your heart.


Lower Back Pain

With today’s financial hard times, are your finances in a mess? Do you worry about them excessively? The lack of money, fear of not having enough, or fear of material loss may be the cause of your lower back bothering you. The amount of money you have has nothing to do with it. It’s the fear of lack of financial support, the fear of your own survival that amplifies the pain. 

Eliminating paralyzing guilt, clearing your past from anger and transforming your fear into personal power will help you gain control, well-being and find peace of mind you may long for in your life.  It can be done in very little time with Neuro-Linguistic Programming (NLP) techniques.

 

About the Author - Ronda Degaust is the author of How To Heal from Years of Criticism, Insults, Abuse & RejectionShe is a Break-thru Coach & International NLP Trainer. She teaches you how to release negative emotions to Maximize Your Life Potential. Find out more at her website www.lifepotential.ca or email her at breakthru@lifepotential.ca

It’s Time To Let Go…

theartoflettingGOBy Susan Harper Todd - WakeUp-World.com

A New Dawn is upon us… A New Way of Being… It is time …It is time to let go of all that is not real… It is time for us to stop being who we are not…It is time, now, for us just to be us! It is time to stop pretending to be something else and someone else to please other people or to fit in. It’s time to realise that there is no ‘one’ way to live our lives. To realise that there is no ‘right’ way to do anything…only our way. We do not have to meditate in a certain way, or even meditate at all…if it doesn’t feel right for us. We don’t have to ‘be’ spiritual in a certain way. We don’t have to ‘be spiritual’,because we already are. Just being us is the perfect thing to be – without trying!

We don’t have to be or do anything at all that we don’t want to do or if it doesn’t feel right for us. It’s time to understand that the right things for us are those things that feel right – those things that make us laugh, make us smile, bring us joy, make us feel wonderful! Those things we feel passionate about, that we really want to do. Those things that we LOVE. For this is truly who we really are – we are all of those things. And when we are doing and being these things we are honouring who we are. It’s time to let go of feeling guilty about enjoying ourselves and doing what we love because doing things we love is an expression of our real selves.

It’s time to stop listening to others and to start listening to us. It’s time to pay attention to what feels right for us in every area of our life. Because we are the only experts on us. No one else is. We are unique. One size does not fit all. There are no rules we should follow in order for us to be ‘us’, except ones we make for ourselves – because they feel right.

It’s time to start listening to our bodies, because only our own body can tell us what it needs to ‘feed’ it and to keep it healthy. We know whenever we eat or drink something whether it is good for us or not, by how it makes us feel. No one else can tell us this for they don’t know how our body feels. When someone tells us that a particular food or drink is good, or not, for us…that maybe true for them, but it certainly is not necessarily true for us. It’s time to let go of the thought that other people know what is best for us and to start asking ‘our selves’, our intuition, what is best for us. We do know…

Its time to start paying attention to how we feel about things instead of what we think about them. It’s time to stop listening to our mind and to stop taking notice of what the media tells us…because what the media is saying is not necessarily true for us. We can tell that by how it makes us feel. Does it make you feel fearful? If it does then it is not true for you! However if you keep focusing on it then it may well become true for you. Instead take your power back and focus instead on something better, more wonderful, something that feels good… Remember, the media’s job is to keep us in fear, because then we are more malleable , easier to control… They want us to keep listening to them, because the minute we stop doing that and start paying attention to ourselves instead, then we are in charge, not them…

Its time for us to stand up and be who we really are. It’s time to stop saying yes when we mean no. It’s time to put ourselves first and do those things that make us feel good, because when we do that, we feel so good that we want to do loving things for everyone around us. When we feel good the world feels good.

It’s time for us to step out of the old patterns that we have inherited from our ancestors. And we know what those are. They are patterns that have kept us small, unseen and unheard. They have made us feel unworthy and unimportant. They have made us feel that everyone matters but us and that it is our job to make everyone else feel that they matter… But that is not who we really are. And deep inside we know that. We really know that.

theartoflettingGO3Stand Up… Stand Tall… Look in the mirror… It’s time…. You can do this… You are not alone… Because it’s our time…it’s already  happening.

Its time to throw away the rule books that tell us how we should live our lives. All we need to do is to just be ‘us’. If we can just pay attention to how we are feeling in every moment, then we will start to know and understand that if we’re not feeling good, then that is our intuition, the greater part of who we are, giving us a message that we’re not doing the right thing for us in that moment…or maybe we’re not behaving in the best way we can… If we can just pay attention to that and know that when we arefeeling good we are being who we really are, the person we are born to be… then we’re doing what we’re here to do… To live our BEST life, to be the best we can be.

And by being us, by living in integrity as best we can, listening to our bodies and to how we feel, living intuitively as best we can, then we will walk towards everything we want in our lives.  It really is that simple.

It’s time to stop listening to other people and to listen to ourselves. We are the only ones that know what is best for ‘us’. No amount of books we read can tell us that. They can point us in the right direction, but we need to filter what they say through our own lens. The information in the books was true for the person who wrote it, but it doesn’t mean it’s true for you.

Its time to understand that the only things that are true for you are what feel true… You are the expert on you… Sure you’re not perfect and of course you will make mistakes finding out what IS true for you… but it’s only by trial and error, by making mistakes that you will find that out… If you stick to someone else’s rules then you will never find out who you really are… you’ll only know who you aren’t… and you won’t even know that, you’ll just ‘not feel right’ and you’ll still have that nagging feeling that there must be more to life than this.

It’s time to be brave…to climb out of the box… to do things differently…to throw away the rule books…to get to know YOU. You are perfect, amazing, wonderful, funny, brilliant… you may not know it…because it’s so long since you ever saw this version of you… But believe me you are all those things… I know it, because we all are… Remember how you were when you were a child? You knew you were all these things… It’s time to rediscover, to remember that version of you… no, to create an even better version of you… And now is the time to start…. 

       ”It’s time to be you like you’ve never been before

         It’s time to be you like only you can be

         To acknowledge your strength

         Your knowingness, your intuition

         It’s time to be YOU

         And that time is NOW!” 

If you’d like to learn more about tuning in to your intuition and living the life you were born to lead then sign up for my Newsletter. You can do that by clicking here. You’ll also get a free guided meditation “A Journey Within To Meet Your Inner Guide” plus a copy of my leaflet “10 things I wish I’d always known”.

I really appreciate your support and the fact that we’re all on the same page – in every sense of the word. Thank you!

Love Sue

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