Mind, Body and Soul Series
JUNE 11, 2021
Enjoy the Nourishing Your Mind, Body & Soul Series, led by a Certified Meditation Teacher, Life Coach and Holistic Nutritionist. We encourage you to watch all four recordings to gain the benefits of this series.
Mindfulness Meditation
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Participants will learn practical ways to incorporate mindfulness and meditation and understand the importance and necessity of mindfulness & meditation. A certified meditation teacher will also lead participants to identify techniques that work for them.
What is meditation and mindfulness:
“Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention.”
(Cherry, 2020)
“Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.”
(Mayo Clinic, 2020)
Tips to get started:
- Start small, set a timer
- Find the right time and spot
- Get comfortable
- Pay attention to your body and thoughts
- Focus on your breathing
The Benefits
- Reduces stress & improves sleep.
- Promotes emotional health.
- Enhances self-awareness.
- Can generate kindness.
- Helps control pain.
Self-Care
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This video teaches practical ways to take care of oneself and explains the importance and necessity of self-care. Participants will be able to identify self-care options that will work for them and develop a personalized self-care plan.
WATCH VIDEO HERE
What is self-care?
- Self-care is not selfish or indulgent.
- Self-care does not have to be time consuming, keep it simple.
- Self-care does not have to be expensive.
- Self-care is making yourself a priority.
- Self-care is part of a balanced lifestyle.
- Self-care is a deeply personalized experience it looks different for everyone.
- Self-care includes having boundaries and saying “No” sometimes.
- Self–care can be sitting quietly for a few minutes and connecting with your breath.
- Self–care includes sleep, movement, nutrition, and mindfulness.
- Self–care should be scheduled and prioritized. YOU are worth it.
Where to Start
- Take care of your mind, body and soul
- Healthy sleep routine
- Move your body and connect with your breath
- Be mindful of your nutrition and hydration
- Say “No” to others and say “Yes” to yourself!
Reference:
Nast, C. (2020). SELF: Health, Fitness, Nutrition, Beauty, Love, and Culture. SELF.
Nutrition
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This session will focus on how nutrition and our overall wellness are related. The session is led by a Certified Holistic Nutritionist, who will lead participants through practical ideas and options to support your physical and mental health.
WATCH VIDEO HERE
What is Nutrition?
When we eat, our food is digested and absorbed to provide nutrients our body needs to function and perform activities such as growth, repair, metabolism, energy, etc. Consuming whole, nutritious food is essential for good health.
Healthy eating is a form of self-care and is important for:
- Energy
- Mood and emotional state
- Vitamin and mineral absorption
- Lowering the risk of disease (heart disease, diabetes, etc.)
Nutrition Tips:
- Consume healthy fats and oils.
- Consume clean, whole foods (ie: apple, carrots) as much as possible and avoid processed, packaged foods.
- Plan your meals and food prep on the weekends. It can save time and prevent you from making poor food choices.
- Reduce your sugar intake. You will feel better!
- Have you tried a meatless meal? Try it once/week.
- Ideally, half of your plate (or more) should be vegetables!
- Eat fiber, fat and protein in every meal. It helps to keep your blood sugar balanced.
- Be Prepared! Have healthy snacks ready i.e., fruit, vegetables and dip, healthy snack bars, yoghurt with fruit/nuts, smoothies.
- Chew your food – slow down and chew as this begins the digestion process.
- Keep a Food Diary. How did that food make you feel?
- Stay hydrated! Add citrus, herbs and fruit to water. Drink herbal teas.
Shopping Tips:
- Buy most of your food from the perimeter/outside aisles of the grocery store
- Read Labels. If you don’t know what an ingredient is, look it up
- Avoid Sugar as the first ingredient
- Avoid artificial food dye
- Buy Local and in Season, when possible for fresher food
- Buy organic when possible
Creating Your Vision Board
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Participants will have the opportunity to be creative. A vision board is a great option to get clear on your goals and stay motivated. Each participant will create a vision board that represents their future wellness goals.
What is a vision board?
A vision board is a visual representation of your goals and can help keep you accountable.
Materials:
- Magazines
- Poster board or canvas
- Other images and text from artwork, old books, computer printouts, magazines
- Scissors
- Glue sticks and/or glue gun
- Paper and pen
- Sharpies or other permanent markers (optional)
Steps:
- Define your goals.
- Find your inspiration.
- Map out your board.
- Bring your vision board to life!
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