Welcome to module four, nourishing your mind. This is the fourth module of a four module vibrant health program. And today, I'd like to talk to you about nourishing your mind in five ways. We're going to talk about gratitude, mindset shifts, relationships, loving yourself, and we'll even do a little meditation towards the end. Let's start with being grateful. Being grateful puts you in a state of awareness and appreciation are miracles in your life.

And the more that you are grateful for even the small things, the more things you'll be aware of in your life that bring you happiness. It also feels good, feels good to feel grateful. It also puts you in a more powerful state. manifest good things in your life. If you're feeling grateful for things in your life, you're feeling a little bit more uplifted, you're noticing more things that help support that feeling of goodness in your life, when you start to notice more things to be grateful for. It also raises cell healing chemicals in your body.

So it's so important to the healing process and to optimize your body's health by being grateful. So how do we do that? How do we practice gratitude more? Well, one way to do it is to have a gratitude journal, any journal will do at the end of the day, list 10 things that you're grateful for. Or you could even start with less if you're just not sure, you could start out with five or even two things that you're grateful for. Just go ahead, list them out.

If something annoying or negative happens during your day, try to turn it around and see the benefit of that experience. There's almost always something good in something bad. And the more your mind goes to a place that something good, the more cell healing chemicals your body will produce. mindset shifts. Mindfulness mindset is such an important part of lifting our overall mood and well being. And there are a variety of ways to do this.

And I'm kind of going to describe a few things that I tend to do. Starting with believing, and the not yet seen, that is what you want in your life to happen. Your reality will start to shift in that direction. Because when you believe in something that you really want You will automatically be drawn to noticing opportunities for those things to start happening to you in your life. Now, I know a lot of people will wait to see evidence of something that they believe before they really believe that it's true. And we want to bypass that step.

Don't wait to see that evidence before you believe something is true. If you really want something to happen, believe that that will happen. And the laws of attraction really apply here. As I said before, that when you start believing in something that maybe you don't have evidence of just yet, you'll start to notice opportunities to make those things happen to you. It sounds like a law of attraction, but really, it's raising your awareness of opportunity. To make that thing happen.

So there are a few ways to help you shift your mindset, some tools that I'd like to share with you. One is to make a vision board. I know some people are pro vision boards, some people are anti vision board. But here is why vision boards can work. Our mind tends to think in images and providing those images helps us to nudge our mind in the right direction. So when we're looking at our vision board, and we're seeing these images that we put together things that we want in our life, maybe what we want our environment to be maybe inspiration for exercise, you name it, we start to notice more of that in our life or opportunities for that in our life.

Next, try to surround yourself with positive people who make you feel empowered, instead of spending time with people that are Have some s that tell you that you can't do something that you really want to do. Change your environment to what you want, even if it's just a small step. So we talked about in the home section about clutter. When you walk through your home, you've eliminated things that bring you down, make you feel negative. You probably after taking that exercise, and starting to remove some clutter, you have the ability to picture in your mind, what you want your space to look like, take some small steps to start to make those adjustments happen. As you change your environment, you start to lift yourself up.

And you start to change your mindset to a more positive mindset along the way. Next step, I'd really like to talk about relationships and there's really two kinds of relationships there. uplifting relationships, ones that make you feel light, energized and empowered. And then there's draining relationships, ones that leave you feeling completely exhausted and depressed and pessimistic. Maybe you even feel physically weighed down after spending time with that draining person. So how do you lighten up your relationships?

Well first identify all the people in your life that make you feel like energized and joyful and just spend more time with them. Right? Call them, email them, plan a vacation with them, meet them for coffee and then identify all the people who drain you and spend less time with them or change the situation cc them in. If they aren't family, you might even consider whether or not you keep that person as a friend. If they are family are very important to you then Consider confronting them about how draining they are to you. They might not be completely aware of how draining they are to you telling them this might be a wake up call for them, and they might want to change.

So it's a benefit for them to hear this from you. Next step, love yourself. We don't love ourselves enough. But when we love ourselves, we take actions that support our health and happiness instead of taking actions that hurt us. And when we fill ourselves up with love, we tend to send more love out to those around us. And when we do that, we tend to be more open to receiving love back and with gratitude.

It's just very cyclical But it has to start somewhere and it has to start within you. Give yourself some self care. This is a great way to show yourself some love. Give yourself a date, maybe it's a daily date or weekly date. It's a walk, it's a bath, it's a massage, maybe even just a chair massage, or even just a quiet cup of tea. Look at yourself in the mirror.

And give yourself a compliment every day, just like you would your best friend. You could look at yourself and think, Wow, my hair looks really great today. Or maybe you look at yourself in the mirror and say you have a beautiful smile. It sounds really corny, I know. But it could be really impactful as well. And of course, be sure to Receive compliments with a genuine Thank you not a brushed up.

Oh this'll thing. Don't play down a compliment, receive it, really do say thank you. It's a wonderful thing to receive. Next step we're going to talk about meditation. Meditation is, wow, it's just so important to our overall health and well being. It helps us be in the present moment.

It relaxes us. It strengthens our intuition so that we can hear our inner voice more clearly. And it helps fill us with compassion and love for ourselves. And we're going to share just a quick how to meditation. In fact, we're going to take a moment, not a full five minutes, but we're going to start with this simple exercise. So, for you at home, start with five minutes.

Or you could even set a timer and do this daily. It's all about consistency. It doesn't have to be a long meditation session. It could just be very short. I noticed that when I've done this in the past, sometimes I've used this as a way to get rid of headaches, stress, headaches, for instance, and being able to just sit in a quiet room for a few minutes and do some deep breathing with my eyes closed. It is so incredibly helpful.

Of course I do this every day. in the morning. I usually spend about 10 minutes on my meditation practice. And you know, and that seems to be enough for me, but start small, but do it consistently. sit on the floor, cross legged or in a chair with your hands resting on your knees. Relax to your face.

Don't clench your jaw. Close your eyes. Or softly focus on a spot a couple of feet in front of you. Focus on your breath. And be sure that you're breathing deeply into your lower belly. Make your lower belly pop out.

So we'll do a quick breathing exercise here. Breathe in. Breathe out. Breathe in, breathe out. If your mind wanders, bring it back gently to your breathing, and Try repeating the word one really softly to help you stay present. So in this case, you Breathe in.

Breathe out say one, one. 111 do this for five minutes every morning, or every evening. I like to do this in the morning. The trick for repeating the word one is very helpful for some people to help them stay present and keep their mind from wandering too much. You can also try apps like headspace. headspace is wonderful.

I use it myself. And it has meditations guided meditations for all sorts of situation. Reducing Stress, trying to relax for sleep, waking up in the morning. feeling happy. All of these lots of meditations or you can also look on YouTube. There are tons of meditations guided meditations.

On YouTube, for a multitude of things, there's meditations for health meditation for abundance, meditation for quieting your mind. So many options are available both for free and paid. But this little meditation, I love because it's so simple, and it's so short and just about anyone could fit that into their day. So with that, I'll leave you with this quote. There are only two ways to live your life. One is as though nothing is a miracle.

And the other is though, everything is a miracle. And with that, congratulations. You're done with module four. Next, download the nourish your mind checklist and resources. Thank you