True Nature Travels Blog

10 proven direct health benefits of meditation

 

health benefits of meditation

 

Meditation has been a saving grace for me. I am so happy to see that the health benefits of meditation are now being studied scientifically so that we have proof that it works for those who are skeptical. When I started meditating, it was out of sheer desperation to live and experience life differently. I had struggled with bouts of depression and anxiety all of my life and was told to give meditation a try. What began as a trial, quickly turned into a daily practice that revolutionized the way that I perceived everything. Meditation and mindfulness has taken me and continues to guide me on a path of self-discovery. It is the first thing I do when I wake up in the morning every day, as I know it plugs me into something that is far greater than my own finite conceptions of life.

I would like to draw you into this life enhancing practice.

Here are 10 proven direct health benefits of meditation.

       1. Ability to focus is enhanced. “Researchers from the University of California, Santa Barbara, found that college students who were trained in mindfulness performed better on the verbal reasoning section of the GRE, and also experienced improvements in their working memory.”  This demonstrates the powerful influence that meditation has over cognitive functioning and follows suit with my own experience. I started meditation while I was in college and experienced drastic changes in my ability to focus in class and an improvement on test scores.

      2. Music sounds better. In a study found in the journal, Psychology of Music, meditation improves our ability to really engage with the music we are listening to. I have found that I became so engaged with what I was listening to that the quality of music I listen to on a daily basis shifted dramatically. I started choosing music that made me feel good rather than music that darkened my mood or just played in the background as a distraction. “In research by Ferguson and Sheldon (2013), participants who listened to upbeat classical compositions by Aaron Copland, while actively trying to feel happier, felt their moods lift more than those who passively listened to the music. This suggests that engaging with music, rather than allowing it to wash over us, gives the experience extra emotional power.”

       3.  Boosts creativity. In a study done by Leiden University, Netherlands, it was      found that meditation improves our ability to create. “Certain meditation techniques can promote creative thinking, even if you have never meditated before. The study is a clear indication that you don’t need to be an experienced meditator to profit more from meditation. The findings support the belief that meditation can have a long-lasting influence on human cognition, including how we conceive new ideas.” This isn’t surprising to me at all. Before I sit down to play music, sing, write, teach a class, or paint, I always at least close my eyes and take a few grounding breaths. If I want to really center in, I will take a longer amount of time to practice mindfulness pre-creation time. I find that when I do this, I become more calm, focuses, and ultimately a greater channel for the creative energy to flow through me.

       4. Helps with weight loss. In a study done by the Department of Medicine at the University of CA in San Francisco, CA, it was found that mindfulness meditation helped participants with emotional eating and ultimately reduced cortisol and abdominal fat over time. “To our knowledge, this is the first study to explore effects of a novel mindful eating and stress reduction program on abdominal adiposity and fat distribution. The intervention was successful in increasing mindfulness and responsiveness to bodily sensations, reducing anxiety and eating in response to external food cues, and tended to reduce eating in response to emotions.” When I started meditating, I immediately became more relaxed and ultimately more mindful of what I was putting into my body on an emotional, physical, and spiritual level. I started to recognize how I would pick up a sugary food when I felt stressed and then began to choose better ways to cope with the stress. I noticed how different foods made me feel after eating them. I started to eat slower, without distractions (No TV for instance.) I started to lose weight that first month and I have had a beautiful, conscious relationship with my body ever since.

     5. Improves your sex life. Findings by the EOC Institute demonstrate the many ways the meditation can improve your libido. “Did you know that meditation, with so many benefits, can also lead to feelings of sexual arousal? Among the many reasons are increased endorphins, more focus, better self image, more DHEA, and better blood flow.” I used to feel so shamed and afraid of my body and sexuality, but through mindfulness practices have fallen deeply in love with my body and the more I fall in love with my body the better choices I make for conscious sexuality.

    6. Improves sleep. “Mindfulness meditation practices resulted in improved sleep quality for older adults with moderate sleep disturbance in a clinical trial comparing meditation to a more structured program focusing on changing poor sleep habits and establishing a bedtime routine, according to an article published online by JAMA Internal Medicine.” As a result of my daily meditation practice, I am a very sound sleeper. Even if I do wake up, I can more easily fall back into slumber where as I used to lay awake for hours at a time some evenings.

    7. Enhances mood. “A review study last year at Johns Hopkins looked at the relationship between mindfulness meditation and its ability to reduce symptoms of depression, anxiety, and pain. Researcher Madhav Goyal and his team found that the effect size of meditation was moderate, at 0.3. If this sounds low, keep in mind that the effect size for antidepressants is also 0.3, which makes the effect of meditation sound pretty good.” This was a key factor in me returning to my meditation practice every day. Beginning my day with mindfulness creates a positive foundation for the remainder of my day to be built upon.

   8.  Helps with addiction. For those of you who don’t know my story, I was an dual diagnosis addict, and through mindfulness meditation, I have been sober for nearly 7 years now. I can not express how grateful I am for this simple gift that we are given to be able to simply sit, be still, and breathe.. we do hardly anything at all and we are given the world in return. To demonstrate this, a Forbes article writes, “One study, for example, pitted mindfulness training against the American Lung Association’s freedom from smoking (FFS) program, and found that people who learned mindfulness were many times more likely to have quit smoking by the end of the training, and at 17 weeks follow-up, than those in the conventional treatment.”

   9. Awakens compassion. In a society where violence in the media is common and most of this generation’s kids are sitting in front of video games that further cultivate desensitization towards violence, meditation comes in like a white knight. We must work at remaining open to standing in the face of suffering, with a compassionate heart. See here for a study that shows changes in neural responses to suffering.

  10. Improves memory. When I first got sober, my memory was a disaster. After practicing mindfulness, my memory improved more and more as the years went by and now I feel very comfortable. See here for a study that shows astounding results on how meditation improves m
memory!

 

Alana 2015

Alana Roach  is a International Yogi currently based out of Annapolis, MD. Formerly adorned by the city lights and the busy streets of America, she was then whisked away by the illustrious path of yoga and took to traveling the world to share it with others. A few years back she started to write about the transformation she undertook by  practicing conscious meditation. She practices
and teaches varied styles of yoga at Ruahstudio.com, leads international retreats with Truenatureyogawellness.com, loves surfing, being in nature, and enjoys a good belly laugh. She is on Facebook , InstagramTwitter, and can be reached by email alanaroachyoga@gmail.com

 

 

 

Sources:

http://www.huffingtonpost.com/2013/04/08/mindfulness-meditation-benefits-health_n_3016045.html

http://www.spring.org.uk/2013/09/10-magical-effects-music-has-on-the-mind.php

http://www.sciencedaily.com/releases/2014/10/141028082355.html

http://www.hindawi.com/journals/jobe/2011/651936/

http://eocinstitute.org/meditation/increase-your-libido-through-meditation_455/

http://www.sciencedaily.com/releases/2015/02/150216131115.htm

http://www.forbes.com/sites/alicegwalton/2015/02/09/7-ways-meditation-can-actually-change-the-brain/#782bfb3a7023

http://www.sciencedirect.com/science/article/pii/S1053810010000681

True Nature Travels Blog

When you hear the word meditation, what do you picture? If your answer is a monk in orange robes sitting in full lotus position somewhere in the mountains, we need to have a talk. Just because meditation has roots in many spiritual practices doesn’t mean it isn’t relevant today.

Meditation has seen a major rise in popularity over the past few years, and for good reason. The benefits of meditation are seemingly endless, and you don’t have to be a yogi to see that. In fact, just 20 minutes of meditation at work can make a huge difference in your life, no matter who you are. Here are just a few reasons why meditation at work could help you.

Meditation reduces stress  

meditation at work reduces stress

(Source: Flickr)

The office is a breeding ground for stress. Between the ever-growing to-do list, the impending deadlines, and the demands of your boss and coworkers, it would be a miracle if you never felt stressed at work. While a little bit of stress won’t kill you, reducing stress is extremely important for your health. Being overworked and overstressed has been linked to all sorts of health issues, including headaches, upset stomach, chest pain, insomnia, and more.

So we know stress is awful, but what do we do about it? Surprise, surprise; we meditate! Studies have shown that even a 20 minutes of meditation can drastically reduce stress and the negative physiological symptoms associated with it.

Give it a try; take 20 minutes out of your day to meditate and watch as the stress melts away.

Mediation helps you think more logically

meditation at work help you think logically

(Source: Flickr)

A study at Yale University found that meditation causes a decrease of activity in the default mode network (DMN) of the brain. Also known as the ‘Me Center,’ the DMN is that part of the brain that makes everything about you.

What’s so great about decreasing activity in the Me Center? When the Me Center quiets down, you are less likely to take things that happens personally. From small injuries like paper cuts to massive problems at work, our Me Center likes to focus on these things, make them deeply personal, and blow them way out of proportion.

Meditation decreases this reaction. We become less likely to react with strong emotions to everything that happens. Instead, we are able to look at things logically and find the reasonable response to the issue; a valuable skill in the work place.

Meditation teaches you to concentrate

meditation at work helps you concentrate

We all have those 15-page reports that are so boring they put us to sleep. We know we have to do them, but we just can’t focus. But what if we could? What if we mastered the art of concentration? Is that even possible?

It is! And once again, meditation helps.

One study found that just a few weeks of meditation dramatically altered student’s ability to focus during the GRE. Meditation trains our brain to concentrate and remain focused while also increasing our memory.

Imagine how quickly you could get through that report if you didn’t keep drifting off and thinking about what you are going to eat for dinner.

Daily practice is key

daily meditation at work is key

A little bit of meditation is great no matter what, but to get the above benefits (and so many more), it is important to stick to a daily practice. It is through daily meditation that we retrain our brain to be less stressed, less me-centered, and more focused.

For the next week or two, try practicing 20 minutes of meditation at work. By the end of the experiment you might be amazed by the results. We’d be willing to bet that once you try it, you decide to stick with it.

Has meditation at work helped you? Do you have any meditation at work tips we didn’t cover? Let us know in the comments below!

True Nature Travels Blog

If you are reading this article, you are probably at least vaguely aware of the benefits of meditation. Whether you are interested in using meditation to reduce stress, increase focus, or delve into spirituality, it is a worthy practice. According to Project Meditation, practicing meditation can help decrease heart rate, blood pressure, and anxiety. Meditation can also help improve sleep habits, self-confidence, and relaxation. It has even been proven to help regulate hormones. Basically, meditation rocks. So why don’t we all do it?

Well, mostly because it is hard. Sitting still with little to no stimuli is not something we are used to doing, so building a habit of meditation can be challenging. It can be… but it does not have to be. This article will help you learn how to meditate and teach you how to make meditation a part of your day-to-day life.

Get started first thing in the morning

morning meditation

(Source: Wikimedia)

It is easy to say we will meditate lunch or when we get home from work, but when those times come around it is just as easy to say we are too busy and do not have time. Early in the morning, before our day has begun, is the easiest time to introduce a new habit. If you set your alarm fifteen minutes earlier, there are no excuses. You would usually just be sleeping for fifteen more minutes, so you do not run the risk of having things you should or could do get in the way. Try waking up a few minutes earlier every day and setting that time aside to practice meditation.

Make it short, simple, and comfortable

meditation practice

(Source: Flickr)

The first time you sit down to meditate, try to throw out whatever preconceived notions you have of how to meditate. If you are convinced that meditation has to be a certain length or that you have to sit in a full lotus posture, think again. These conceptions are just another barrier between you and a regular meditation practice. Instead, start small. Even five minutes of meditation can make a huge difference. And find a comfortable position that you can stay in for that long. If that means sitting in a chair or lying down, so be it! It is better than not meditating at all. If you are uncomfortable or try to meditate for too long right away, you are just giving yourself more chances to get distracted and discouraged. Make practicing meditation as easy as possible.

Determine your motivation   

      learn how to meditate

(Source: Flickr)

Why do you want to start meditating? It may not seem like an important question, but when it comes to forming a habit, motivation is everything. If your only motivation for meditating is because you want to be the kind of person that meditates, you are likely going to have difficulties maintaining the habit. Instead, take some time to think about how meditation is going to impact your life and what your core motivation is. Remind yourself of this motivation every morning. It will make it easier to stick to a meditation practice if you have a clear outcome that is of some deeper significance motivating the habit.

Meditation comes in many styles

meditation styles

(Source: Flickr)

While a couple of minutes every morning is a simple and beautiful way to integrate meditation into your life, it is not by any means the only way. Our life is full of opportunities to meditate. When you are stuck in traffic or standing in line at the grocery store, take a few moments to focus on your breath. If work is stressful or someone says something that makes you angry, pause, breath, and allow yourself a mini meditation before moving on. It is these simple daily practices that will allow you to live a more stress-free life. Practicing every morning will teach you how to meditate, but it is in our day-to-day lives that meditation can help the most.

True Nature Travels Blog

This will be Shaktis 3rd year to partner with True Nature Education and lead a retreat in Costa Rica. We are thrilled beyond words to have such a dynamic and vibrant trio of ladies as a part of our family. We are constantly inspired by the community they build with their students! We asked them, what they thought made their yoga collective so strong and present, and their answer was simple, retreats. community1 Retreats are a fantastic opportunity to build bounds, break barriers, and form connections with your fellow yogis. Want to experience this magnetism first hand? Join their retreat today! Click here to learn more and sign-up. Explore more of Kelly, Jennifer, and Lauren’s Costa Rican retreat and how they foster this feeling of togetherness. Lauren was kind enough to share her thoughts and a little preview of the Pura Vida that is in store!

Beach 8 “One thing I know for sure is we all three connect with the ocean and each other. Kelly, Jennifer and I are excited to travel to the beautiful Costa Rica and lead our first retreat all 3 together. The three of us have known each other for over 5 years and we have supported each other in the growth of family, being students, teachers, studio owners, and community leaders. Kelly and I founded Shakti Power Yoga in Nashville in 2012, and a year later Jen founded Glow Yoga in Gulf Shores and just recently opened one in  Mobile, AL. Jen  We all three thrive on creating community and sharing our love of yoga with all we meet. Yoga has shifted each of our lives and it opened us up to something bigger. We want to make a powerful impact in our communities and generate love, power, courage, and awareness. This will be Shaktis 3rd year to partner with True Nature Education and lead a retreat in Costa Rica. The time we spend there is absolutely magical, seriously each moment is special and we have fond memories of the joy and restoration it brings us. We thrive on creating community and partnerships and our yoga retreats allow people to step away and create space for new relationships, for rejuvenation, for fun! Let me share just a little taste of our wonderful experience.2 We stay at a beautiful resort in Santa Teresa Beach. The journey from San Jose is adventurous and a special time to connect with the everyone on the bus and boat. From The moment we arrive we are greeted by the kind staff and taken to our bungalow. The smell and breeze of the ocean is present right when you arrive and you know you are only a few hundred yards from the sand being in your toes, oh bliss. The bungalows have hammocks hanging just outside, perfect place to cozy up with a book or a nice afternoon nap. There is a calm about the place and feel of home. Oh and the practice space, it overlooks the ocean and the sound of the waves remind you to breath deep and free. The warmth on your skin adds the extra heat to the practice allowing you to dive in and let the residue fade away. You are a part of nature, free to play, grow, and explore. 3The Costa Rican fare speak to my heart and body. You can eat clean and fresh and feel nourished everyday. The resort has an amazing restaurant team that cares about the food they are serving and most of all are so kind and welcoming to each one of us. We have created friendships over the years and look forward to returning and connecting with the amazing staff. The community service project we commit to each trip is one of the most memorable experiences. We volunteer at a local school. We play soccer with t4he kids, sing, teach yoga, paint, garden, or anything we can do to be of service for the school. I know we get more out of it than the students. Our hearts are filled when we get to make a real connection with children and the feel of welcome and love from this is inspiring to see.  I feel we left more connected and stronger as a group after this project, we still talk about the amazing kids and look forward to returning next year. Kelly, Jennifer, and I have a strong connection and we do a great job of going with the flow and working together. I  think we all 3 could be sisters! We each have our own unique way to connect with people, how we teach, but we all three are committed to impact and build community and to live an INSPIRED life. We are excited to share our love of the practice in Costa Rica Retreat in 2016. We hope you will join us! Pura Vida! 5

True Nature Travels Blog

white roof tops

From sprawling mountains, sparkling coastlines, rolling countryside, ancient history and sumptuous cuisine Italy is a destination not to be overlooked.

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True Nature Education is ecstatic to announce we are now offering yoga, wellness, and adventure retreats to Italy! And our center we are partnering with has us swooning…..
Quietness, Peace, Nature, Yoga, Sharing, Heart, Love: these are the key concepts to convey the spirit of our Italian retreat center, set by the countryside at about 5.6 miles from Martina Franca, in Apulia, the place is immersed in the splendid nature of Valle d’Itria.

The center is located on a hill at about 10 yards of height, halfway between Adriatic and Ionic Sea, a place that is totally immersed in peace and quietness.

exterior

It’s an ancient 17th century “Masseria” (farmhouse), recently restored and renovated by keeping its original structure intact, thus meaning to convey a good perception of space and time absence and better awareness of the present, here, now.Pool

As of four years ago, a small community of people gathers here in order to opt deeply for a life made of sharing, far from traditional systems and life schemes: a merge arising from the awareness for the importance of life as spent together with others, based on freedom, heart, love and yoga as a discipline and a lifestyle, a chance for merging one’s inner universe and the others.

Partake on meditations, yoga practice, sight seeing, mindful cuisine, and immerse yourself in the passion of Italy!

Staff

Where do we sign-up??? Be sure to check out our retreats and book your adventure today! We would love to have you.

Be sure to take a look at our retreat video for more information.

Interested in learning more on why you should travel to Italy? Check out Huffington’s post on some sights and outings not to miss here! http://www.huffingtonpost.com/minube/21-reasons-to-finally-tak_b_4910139.html

True Nature Travels Blog

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Guatemala is an extremely unique and magical country. Rich in culture and natural wonder, this land is a fantastic place to host a yoga adventure retreat. True Nature Education is so thrilled that Shasta Townsend is leading a very special Guatemalan retreat. Shasta has years of experience and a passion of travel. She will embark on an adventure with her students that embodies the soul of Guatemala. This is a week of exploration as well as restoration as Shasta offers her unique combination of experienced guidance, wisdom teachings, and joyful spirit in twice daily Yoga classes.

There’s more…
Wonder-Full includes the opportunity to experience the unique teachings of the Mayans. Shasta hosts a local indigenous Mayan Shaman who will share earth-based wisdom teachings that will inspire your reconnection to nature, the mystics and your own heart.c-eGAx4ejnFU_jxJ3BtT8hbTD3RyOFS6q7kEhXoGUfM,ZLTwcRcHb-vYSIY2LLVxN7ec8RSWy0nCNIOsIWhbuKg

Shasta decided to host an amazing webinar where she shares her love of Guatemala, Yoga and more as well as a comprehensive overview of the Mayan Prophesies and Philosophies…Learn why this time is a special time to be alive. Learn the basic info on her 2016 WonderFULL Yoga Retreat to Guatemala too!

Embrace the magic, listen, learn, and watch here!

 

Check out more on her retreat and register today!

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Interested in leading a yoga retreat to an amazing location like Guatemala, Peru, Costa Rica, or Italy? Contact us today!

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True Nature Travels Blog

Wanting to create that perfect space for your home practice? Hannah West from Modernize has some great tips and hints! Check out her guest spot and get some inspiration….

 

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Like eating a healthy breakfast, doing yoga before you start your day can raise your energy levels and boost your metabolism. It also reduces anxiety by letting you start off each day with a clean slate, free of distractions and in touch with yourself.

Dashing off to squeeze your studio lesson in before work can defeat the purpose of the calming and centering practice of yoga. If that describes your morning, maybe you should think about creating your own private yoga space at home. Even if you don’t think you have much space to work with, a little corner of your room is enough to help you start your day mindfully.

Declutter

First, you’re going to need enough room to stretch out. If you have to, rearrange a little furniture or even get rid of a few things you don’t need. Deflect distractions by removing objects from

your space, even if it means re-hanging a picture frame or poster somewhere else. Put distance between your special spot and the TV, the alarm clock, or your workspace. If necessary, hang or erect some kind of partition that separates you from the distractions of your living space.

Soften Hard Surfaces

Adding a little cushion to the floor will protect you from injury in addition to making you feel more comfortable. Even doing yoga on carpet can be hard on your back and neck if you don’t use a cushion. Aside from a yoga mat, you can consider rubber flooring tiles or cushions for meditation–anything to make sure discomfort won’t be a distraction.

Create Mood Lighting

Natural light coming in from outside on a sunny day can greatly contribute to your feeling of serenity. But peaceful lighting can be a challenge for people whose rooms have small windows or fluorescent overhead lights. Use partitions or even sheets from your linen closet to soften harsh light. Make sure you do this in a way that doesn’t create a fire hazard, and be careful to blow out candles after every session if you use them to set the mood.

Nail the Ambiance

You have your free space, your soft surface, and your peaceful lighting. Now you have the option to complete the sensory experience with calming sounds. The music you choose should give you the sense of spiritual retreat. You can also use a sound machine to feel more connected with nature and keep your mind a blank slate for meditation. For an extra touch of ambiance, throw in pleasant fragrances. Use scented candles, incense, potpourri, or even a plug-in scent to stimulate the part of your brain that regulates emotions. Scents like lavender, pine, and jasmine are known for their calming effects.

Find Inspiration

Removing distractions is vital to creating a yoga space, but that doesn’t mean removing every personal touch. Find something that inspires you and use it as the visual focal point of your space. Whether it’s a photograph of a distant landscape, a painting, a sculpture, or even a beautiful plant, whatever helps you both concentrate and clear your mind at the same time can serve as your inspiration.

For more design ideas and inspiration, head to Modernize.com

Thank you Hannah for the awesome article! Did you dedicate a space for your home practice? We would love to hear about it! Feel free to share below.

 

Want to take your practice out of the house and maybe to even a new country? Check out True Nature’s Global Retreats!

 

True Nature Travels Blog

Set Intentions (It is never too late!)

Mindfulness is based on awareness in the present moment. This presence can also be utilized as a catalyst to set your trajectory into the future by focusing on mindfulness in the new year. From a space of stillness and clarity we often receive visions, ideas, and realizations. Invite your own intentions to sprout forth naturally until the next time you practice or find yourself in space of mindfulness.
Write down your intentions, and revisit them as frequently as you find helpful. Return back to the intentions again at the beginning of next year and reevaluate your path in life.

Gather and Support your Friends and Community

The Sangha “Spiritual Community” can be one of our greatest gifts in life. Following the holidays, which are filled with a wide-range of emotions, and going into the winter, it is a good time to surround yourself with people that nurture, support, and inspire you. As the New Year begins maybe it is time to cultivate some new relationships and take account of your energy and who you share it with. Use your friends and family as a support system to help you follow through with your intentions for the New Year.

Remember Every Day is a New Day…and a New Year

From a Mindfulness perspective every moment is an opportunity to start again. The New Year is the clear beginning of a new cycle of the calendar and for many of us. The freshness of a new chapter can be inspiring and a reminder of hope. We also can remember that just as the seasons change, the sun rises each morning, and as we take each breath we also have the opportunity to start anew.

“No” is the New “Yes” ?

In a time where options are seemingly unlimited, it is a good time to truly contemplate and discern your choices. When options are presented to you, take your time and be mindful in making your next decision. Use a 24 hour period to “meditate” on the situation and seek clarity on this next step, which might be small or large. Realize that saying “no” (and maybe “thank you”) can be just as empowering and rewarding as saying “yes”.

Create More Space

The New Year is a great time to let go and release that which does not serve anymore.
A time to reevaluate what has taken up the space in your full life and make a purge, opening up more room to breathe and be. This might come in the form of letting go of material items (I have a 3 year old and we are donating unused toys this month), reevaluating your daily routine, taking some space from people that might not be nurturing and uplifting you anymore, and carving out time for “you”!

Be of Service

I believe we can never remind ourselves and one another too often of the opportunity to be of service. When we take time to serve others, and put our agendas aside, the rewards are priceless. In a time on the planet where we have so much, we also have more and more people in need. Being of service is a duty in community, and it is also a gift we can offer to ourselves and others. If we all set the intention this year to serve more together w can help support the well-being and happiness of our planet in this coming year.

True Nature Travels Blog

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At first glance the holidays exude a joyful and spirited time of year. Parties and merriment abound while ’tis-ing the season to give warms and fills our hearts. While this may be true for some, for others the holidays can bring up challenging and negative feelings and emotions around the excessive commercialism of our society, grief and sadness over the loss of loved ones can be especially hard during this time of year and even the anxiety over the pressure of “new beginnings” with the New Year knocking on our door can remind us of our failed attempts at resolutions and intentions in the past. How do we find a balance? How can we cut straight to the real meaning of the season which truly centers around hope and possibility? Here are three ways to check in and reconnect with discovering your own “reason for the season.”

Make a list of what you love about the holidays

Make a list of three (or more) things that you love about this time of year. Is it listening to Christmas music or making cookies with your loved ones? Is it making homemade gifts or volunteering at the local shelter. Let’s be honest – they do not say “the hustle and bustle” of the holidays for no reason. It is so easy to get caught up in what might be not important to you at all during this time of year. By keeping your list close by and when things come up that you may not feel so comfortable with, looking to your list and touching in with one of those, you can stay close to what is important to you.

Create a space to reflect on the last year

We can get so caught up in looking to the New Year to see what “we can change” about ourselves that we often forget to stop and reflect on our accomplishments, our challenges, our ups and downs and what we have learned over the past year. It’s important to look back with thoughtful reflection and perhaps with a little more of that, you will find it a bit easier to look ahead with optimism and excitement.

Find time to give back

Regardless of whether we love or hate the holiday season, making time to give is not just something we should do once a year – BUT if that is the case, being of service to others is a straight shot of love right to the heart and truly has the potential to bring an abiding peace to your soul. Perhaps it is volunteering at a shelter by cooking a holiday meal or maybe it is choosing to make donations in your families names instead of buying gifts. It is ALWAYS the season of giving around here at True Nature and we love the holidays especially because of that.

True Nature Travels Blog

It is so very easy to get caught up in the hustle bustle of the holidays. Gifts, food, decorations, running around to see family, etc. The potential for this very special time of year to truly transform your life often gets lost in all of the “holiday noise”.  We want to remind you of the truly healing power of gratitude.

1.  It is scientifically proven that an attitude of gratitude can make you happier and improve your health.

Benefits-of-Gratitude5

This list of benefits was compiled in more than 40 research studies on gratitude. Pretty incredible to see how living with a foundation of gratitude in your life affects each and every area of your life.  By shifting your mindset to what you have to be thankful for in the moment rather than what you don’t have very well might be the golden chalice to living a full, healthy, happy  and long life.

2. Gratitude helps us to be aware of the beauty around us

Not only does gratitude help us to transform our own inner lives, but we also cannot help but notice all of the beauty around us. The people, places and things that have been put in our life and on our path have all been placed there for a reason. We might notice our grandmas new Christmas sweater and think to tell her how pretty she looks in it. We might recognize something our partner does for us everyday, that may have gone unnoticed and share with them how grateful we are that they do these small things to make our life better, together. Even the sight of children playing fills your heart with gratitude to be able to witness the innocence and simplicity of life.

3. Practicing gratitude requires NO practice! You can start anytime, anywhere! Why not right now!

Mandala_033_Gratitude

Not matter where you are, no matter who you are, no matter how old or young you are – you can ALWAYS take a moment to pause, notice your breath and find something to be grateful for right here and now. Gratitude is the best medicine for a mind that is feeling stuck. Many people find it healing and helpful to keep a gratitude journal and either end or begin each day writing five things they are thankful for.

Be Grounded in Gratitude

Before the holiday rush truly hits – set a few intentions with us to stay grounded in Gratitude.

Happy Thanksgiving from all of us at True Nature Education!