“Creativity is the Self searching for itself,” said George Gamez, Ph.D., author of How to Catch Lightning in a Bottle. We create to express our unique visions and perceptions. We create to communicate and to form a bond with our fellow human beings.

Creative expression helps us feel connected to the world and builds bridges of experience. It nourishes us and helps us grow, provides insights and deeper understandings. As we let our imagination flow, we relieve stress, reduce anxiety, and release tension. Creativity is fun, exciting, and playful. It provides a way of communication when normal channels may be blocked or are insufficient—when we must speak in colors and textures and shimmering visions and music.

Creativity feeds the soul

Creativity is love expressing itself; it heals and renews. It nourishes the mind, heart, and soul. Our creations are mirrors in which others may see themselves and the signature of our lives that says, “This is how I saw it.”

When we are engaged in expressing our creative Self, nothing else seems to matter. Our attention is focused. As I ask in my book, A Kinder Shift to Wellness, “Can you remember an occasion when you got so absorbed in an activity that you lost track of time and everything else around you?”

I continue sharing, “This happens to me when I sit at the piano and compose music. I get into a flow. Two hours can go by in a blink of an eye. I am totally engaged as I let the sounds enchant me. My fingers seem to know exactly where to go as they caress the keys. I feel the depths of my soul in every note I play, whether expressing an air of sweet melancholy, ecstasy, or joy. My emotions move with the music like a sacred dance. I can see my story in the music. The music carries me to places within myself, opens the heart, and allows me to connect with Divine Source. I become the music, and the music is me. I experience a sense of oneness, and I am at peace.”

Everyone is Creative

No matter what you may have been told, every one of us is creative. It is as much a part of us as our voice, our breath, and fingerprints. Creativity isn’t just about making “art.” Cooking, gardening, handiwork, crafts, storybook photo album, and keeping a journal are all creative acts. Arranging flowers or rearranging furniture, painting a picture, or painting a room, and singing on stage or singing in the shower — these are responses to the call.

Creativity is a way of living. It is spontaneous and playful, exercising the imagination, finding solutions, embracing possibilities, and doing it with passion. As you express your unique talents, personality, and values, you build confidence and feel a sense of accomplishment.

Yet, for all the joy and fulfillment it brings, some resist the call to be creative. In our culture, the ideas that “Time is money” and “Art is frivolous” hold influence and old messages such as “Stay inside the lines” or “You can do better than that” have remarkable staying power. It takes courage to look beneath the surface so we may find our heart’s desire and live a creative life.

Creativity requires risk-taking. It asks us to surrender, to lose control, and to trust. “Committing to our creativity is an act of faith,” wrote Jan Phillips in Marry Your Muse. “A promise to believe in ourselves.”

To practice any art, no matter how well or badly, is way to make your soul grow.

 So do it. – Kurt Vonnegut

Honoring the creative Self means finding time, making space, and being patient. Take a chance of looking foolish. You cannot care too much what others think or say. You must be willing to start over and stay with it; creativity takes stamina. There are no magical secrets or absolute rules. You just do it. “Creativity belongs to the artist in each of us,” said renowned artist and former nun Corita Kent.

Like the body’s natural urge for motion and the human need for connection and community, the spirit longs to express itself. So, when you hear the call to create, answer, “Yes.” It is your self searching for your Self, a movement toward being whole. Say “Yes” and live a creative life.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

Author’s content adapted under license, © Claire Communications

We came to earth as a spiritual being wanting to experience life as a human being – to feel, see, smell, hear, and taste to know that we exist. We are here to grow from the inside out. As we experience life through the senses, we allow for teaching moments and insights to guide our way. By staying open and doing the inner work on ourselves, we learn, grow, and evolve spiritually.

Resist or Receive

The only experience you can have is the one that is happening at this moment right now. Each experience, every second of every day, holds infinite lessons to be learned.

How many times do you find yourself resisting the present moment because you do not like how it feels or do not want to deal with the emotions that surround the event? At some point, you will have to work on your feelings and thoughts around your resistance. Spirit has a funny way of bringing the lesson back around with similar experiences until it is learned.

How often do you hold onto a favorable event in your mind and use it to compare future experiences? Do not try to duplicate a good experience. The circumstances surrounding the event will not be the same. You will end up with an unpleasant event because it will not be as you remembered it.

Both types of experiences are teachers. We learn from them and grow. Then we intentionally let it go. When we let go, we make space and remain open and present for new encounters. Experiences are constantly coming and going, always changing.

What interferes with being present?

We get distracted. How many times do you wish you were somewhere else or doing something else instead of being where you are in the moment? As you sit at your desk, do you wish you were at lunch with friends or at the beach? Or are you absorbing the experience you are having right now?

As you are reading this article, are you aware of your breathing pattern, the position or any sensations of the body, and the subtle sounds surrounding you? There is so much of life to take in with everything we do. Then we let it go and move on to embracing the next moment.

Being present is uncomfortable. Some find it a challenge to be present. These individuals may not be ready to look inside themselves. They tend to avoid specific experiences or try to control them. They may blame others as opposed to seeing the situation as a teacher.

Unresolved issues. When we resist being present and accepting the moment as it is, we block the flow of energy underlying that experience and what it wants to show us. Our unclear concerns and issues get stored inside us as an unsettled memory that an outside source can later trigger. Unresolved inner conflicts may resurface.

When our unresolved issues get triggered, we respond in different ways.

• We accuse others of causing our bad experience.
• We create a distraction to avoid dealing with the remembered discomfort.
• We try to control the experience and those involved.
• We discover the lessons, work through them, and free ourselves and liberate the mind, body, and spirit.

Every moment in our life has the potential for personal growth. We receive what is needed at that moment even though it may not appear or feel that way. Some experiences and lessons happen along bumpy roads.

It’s our choice whether we:

• Keep avoiding and pushing the uncomfortable experience down inside of us and stay stuck.
• Take a deep dive into our creative response to the situation we’ve encountered and move forward.

Mental chatter. The more unresolved stuff we store inside the mind, the more we create a busy mind. The cluttered mind interferes with our ability to be present. We focus our attention on the chatter of the mind instead of what is happening in the moment. A busy, unfocused mind increases our stress level and undermines our ability to cope with challenges. It disrupts our feeling of joy. As Abraham Maslow expresses, “The ability to be in the present moment is a major component of mental wellness.”

Be Present and Evolve

How easy is it to gaze at a colorful sunset and feel moved? How natural is it to be in awe of a beautiful waterfall and feel uplifted? How comfortable is it to see your outdoor party get rained out as an opportunity to learn? Or do you get upset and embarrassed that the party was canceled and declare you will never have another outdoor party? It’s all a matter of choice.

Every moment invites us to know our self and how we value and respond to life. We cannot judge our experiences. They are neither bad nor good. They are simply thoughts we are having about what is happening in that moment.

As we embrace and accept the moment without judgment, we realize we are players in a whimsical and amazing life story. We creatively live life with every part of our being and grow spiritually.

If you would like to learn how to go beyond the mental chatter and free the mind, and live life in the moment, feel free to contact me. jan@jankindernew.us35.cdn-alpha.com

The most well-known summer solstice celebration has been held at Stonehenge in Wiltshire, England. The 5000-year-old stone circle monument and masterpiece was built in alignment with the sun’s movements and continues to be a place of inspiration for visitors.

Summer invites us to let the light in, to ask our soul to receive the light of source. It is a time to transform the past into something positive, start something fresh, and find new meaning along our path. It is a time to feel a deep connection with the divine energies that surround us and brighten the light inside all of us.

As the sun warms our hearts with hope and joy, our renewed spirit transitions into a brighter light. Our perceptions shift. As we come into the light, our spirits long to absorb the revitalizing and fire energy of the sun. We awaken to the light that inspires us. We become one with the harmony and peace that is inside each of us. We share our hope and compassion and create a sense of unity for all your loved ones.

The summer solstice invites us to pay tribute to the sun that symbolizes the light of consciousness. I’m sharing seven ways to enjoy the love and light of the sun.

7 ways to celebrate this day:

• Light a candle. Keep a candle lit day and night in honor of the sun and the light within each of us. Expand your love and light out to the world.
• Meditate. Go beyond the mental clutter and spend moments in silence. Close the eyes and become aware of the flow of the breath. Or meditate with the eyes open. Gaze into the candle flame or beautiful flower.
• Express gratitude. Reflect on your unique journey. Honor your achievements so far this year. Stay open to new beginnings and new opportunities that come your way.
• Be in nature. Sense how you are a part of nature. Watch the sunrise and sunset. Show appreciation for the wonder and beauty of the life that surrounds you. Feel the support of mother earth beneath you. Feel the sun’s nourishing rays on the skin and face and give thanks.
• Plan a feast. Have an outdoor party with lots of fresh vegetables and fruits.
• Light a fire. Light your outdoor event with tiki torches or create a sacred fire pit. Pay tribute to the light and power of the sun and the magic of fire.
• Celebrate. Tune in to the wonder and blessings of life. Create circle dances, sing, and drum. Have fun!

“This is the solstice, the still point of the sun, its cusp and midnight, the year’s threshold and unlocking, where the past lets go of and becomes the future; the place of caught breath.”

– Margaret Atwood

How did you celebrate this landmark day? Please email me and share.

The past year, some of us have expressed anger and frustration or felt an unexpected shift in work and career. Some found creative and productive ways to adapt and developed new healthy habits and activities. Others fell back into old destructive patterns and habits. Some were less affected and continued to thrive with minimal disturbance.  Others slowly succumbed to the stress, fear, and grief of loss and separation and continue to feel stuck or in limbo.

Have you been living in limbo?

You’ve been going about your day with a different but doable schedule. You were managing your life and getting things done with few problems. At least that’s what you believed.

Then at some point, you come to realize you’ve been living in survival mode and not flourishing. You’ve been living in limbo – not happy and excited and yet not depressed. You feel stuck like you are living somewhere between here and there.

You cannot put your finger on exactly what you are feeling and why. However, what you do know is that you are tired but don’t feel physically sick. Something feels off. Mentally you feel as though you are in a fog. You are restless and not fully present in what you are doing. You are not able to focus and concentrate.

Sometimes you feel like you are going through the motions without moving your life forward. You realize going back to the old way of life is not an option. There is an underlying feeling of uneasiness inside that you cannot pinpoint. The stress of the pandemic has lowered your vibration. You feel as though your energy and enthusiasm is lacking, and your vibrant inner light has dimmed.

Many are still struggling with loss, whether having lost someone or something or our old way of life. Moving out of limbo is a process. Change involves a period of transition. Some of us are comfortable adjusting to change while others find it a challenge and resist. Know that you are not alone.

What lies ahead in the year to come?

Adjusting to a new way of living is a personal endeavor. For many, it will be a time for reflection, expanded awareness, and seeing possibilities that bring about healing and joy. Others may prefer to keep things as they are right now. Some may choose to wait until they feel more comfortable before venturing out and getting back into in-person socializing.

Whichever path you choose, be gently with yourself and do not rush the process. Some of us may or may not be ready to make the transition. Take it slow and ease into it. The following are suggestions to help elevate your vibration and move forward with a sense of harmony and wellbeing.

Transitioning out of limbo – cultivate your inner light

• Talk about your feelings. Let others know what you are going through. Call supportive family and friends. Don’t hide and seclude yourself, keeping your feelings bottled up inside. Tune in to what you are learning about yourself. What do you desire and need? Don’t be afraid to ask. Rise above the fear of feeling vulnerable. Remember, we are in this together. If you are unable to get in touch with your feelings, consider working with a professional.
• Explore new things. Take one simple and small action a day that has you experience something new. Shake up your energy and feel a sense of accomplishment. Find the meaning and joy in small things. It may be as simple as making your bed. Learn 7 new words in 7 days. Drive and discover a new place and change of scenery.
• Create a new project. Start with something small that will help develop more confidence. And remember to celebrate small victories.
• Commune with nature. As spring is here, spend moments in nature and stimulating your senses and connect to the Divine. Be aware of what you see and hear, the aromas and textures. Go barefoot and connect with the earth. Let your feet absorb the natural, electrical energy of the earth. Also, studies show this practice helps reduce stress, inflammation, and pain while improving mood and sleep.
• Engage in activities mindfully. Practice being in the present moment and expand your awareness. It will help you find the value and purpose of what you are doing. Ask yourself without judgment: Is what you are doing harmful or helpful to you? Do you want to watch the 3^rd movie in a row on TV and blow off spending time with loved ones? Or do you want to take a mid-afternoon walk to feel rejuvenated to help stimulate your creativity?
• Embrace uncertainty. The constant stress of uncertainty is exhausting. After all, there is only so much the body and mind can handle without the proper coping skills. Our life force energy can be drained not knowing what is ahead. Know what you can control and accept those things you cannot control. Specific goals may no longer be attainable. Shift your focus on what you can manage and change. Choose thoughts, feelings, and actions that help you navigate challenging times. Accept the way things are as a part of life.
• Get moving. Engage in physical activity. Movement changes the brain’s functioning and boosts your mood, attention, and energy. A single workout has immediate effects on the brain. With this in mind, consider including 30 minutes of movement three times a week, whether it’s a brisk walk, cardio workout, or dancing to the oldies.
• Humor is healing. Laughter is known to relieve tension and lighten up the intensity of stress. However, amid a pandemic, it’s important to realize what types of humor are appropriate. Surely, you want to show compassion and empathy and think before sharing a joke. You may or may not be aware of what another person is going through in their lives. Be careful of using humor at the expense of others. Laugh with someone and not at someone. Tickle your funny bone with funny movies or stand-up comedy.
• Practice gratitude. Suffering and tough times are a part of life. You are not a victim. Let go of negative emotions. Every challenge is not a life-threatening crisis. Shift your perception and change how you respond to your situation. Tune in to the positive and good aspects of your life. What good things happened today? What are you grateful for? Enjoy what you have in your life.

A new journey into a post-pandemic life

Given these points we embark upon a new journey. As we transition into a post-pandemic life, we continue to learn more about what is most important to us. We decide what we want to keep, what we want to remove, and where we choose to focus our attention. We are constantly evolving. Spend moments in silence and listen to your inner wisdom. Discover what motivates you toward a renewed sense of self.

“We have a chance to do something extraordinary.

As we head out of this pandemic, we can change the world.

Create a world of love. A world where we are kind to each other.

Let love and kindness be our roadmap.”

– Johnny Corn

Why are people unhappy?

If happiness is cultivated from within us through positive thinking, then why are people unhappy? It seems we remain in jobs we dislike and relationships that are unhealthy, are skeptical about our institutions, and weigh ourselves down with managing our stuff. Many feel overextended, unappreciated, stuck, and more uncertain. Our response is to continue on autopilot and work harder to make a difference – a recipe for keeping our happiness at bay.

For some, feeling happy is not within reach. It’s not as simple as turning on a switch when we are dealing with trauma, loss, or a physical or mental problem. We have no control over our feelings of happiness – it cannot be forced.

Good news

The good news is we can learn ways to have some control over our thoughts. The happiest people are the ones who take charge of their attitudes, thoughts, feelings, and behaviors. Happy people are highly intentional. Knowing that the power to create positive thoughts and the possibility of happiness resides within each of us is empowering.

Let go of four habits

The first step to experiencing more happiness is letting go of four habits that interfere with it:

Life is hard

Our happiness is overshadowed when our dominating belief is that life is tough and full of relentless obstacles. Life is as hard (or as easy) as we perceive it to be. It’s not about minimizing difficult circumstances or traumatic events. It’s about being open to overcoming challenges, trusting that our life decisions will flow and work out with ease.

Control dramas

Things seem to go more smoothly, with much less stress, when we allow a situation to unfold naturally instead of controlling life and forcing a result. Nothing in nature forces itself.

Social comparison

Looking at other people to evaluate and validate our worth is biased – we believe the most critical aspects of ourselves as truth and compare it to the most appealing attributes we imagine to be true in someone else. Sometimes comparing results in negative emotions that lead to low self-esteem instead of motivation to assess ourselves better.

Living in the negative past

It’s natural for our minds to wander. Be mindful where your mind roams. Bring your awareness back to the present moment or invite your imagination to reminisce on positive thoughts and pleasurable experiences.

DOSE OF HAPPINESS

Once you’ve let go of the habits that interfere with happiness, it’s time to create new ones that cultivate more moments of happiness in your life. The brain has a role to play. We can maximize our results by understanding what happens in our brains when we’re happy or unhappy.

The limbic system is the part of the brain that controls our motivation, behavior, and emotions. It’s a survival mechanism that produces chemicals: dopamine, oxytocin, serotonin, and endorphins (DOSE).

While daily events and situations trigger these neurotransmitters automatically, there are ways to encourage the brain to produce them – allowing us to create (and repeat) feelings of happiness and a sense of wellbeing.

Dopamine is known as the “feel-good” hormone. It’s responsible for anticipating happiness that motivates us to take action, make decisions, and feel pleasure when reaching our goals. Feeling helpless, lack of motivation, or lethargic? Low dopamine levels due to chronic stress or trauma could be a contributing factor.

Ways to increase your dopamine levels:

• Initiating acts of kindness towards others gives the brain a hit of dopamine.
• Listening to music stimulates dopamine release. It increases activity in the brain’s reward and pleasure areas, which are full of dopamine receptors.
• Meditation helps clear the mind of clutter and improves physical and mental wellbeing. Studies reveal this may be due to increase dopamine levels.
• Pleasurable experiences release a rush of dopamine.

Oxytocin is affectionately referred to as the “love or cuddle” hormone. It is released through social interactions and bonding.

Ways to increase your oxytocin levels:

• Make eye contact during your conversations, be attentive, and tune-in to them.
• Receive a massage.
• Give or receive a gift.
• Hug your spouse or child. Share a more intimate moment with a loved one. Stroke or snuggle your pet.
• Loving-kindness meditation focusing on silently offering words of kindness to others. May you be safe, be happy, be healthy, at peace.

Serotonin. In a good mood? You can thank your serotonin levels. Serotonin is an important neurotransmitter and plays a part in regulating your moods. It’s the brain’s antidepressant drug of choice. It surges when you feel like your life and what you do matter. Do you ever feel “hangry” (hungry and angry)? Since 80% of our serotonin exists in the gut, skipping meals reduces serotonin, leading to crankiness.

Ways to increase your serotonin levels:

• Increase your exposure to sunlight and help produce Vitamin D, which, in turn, triggers the brain to release serotonin.
• Think positive thoughts. Serotonin doesn’t distinguish between reality and imagination, so when the image or happy memory is active, it produces serotonin as if the event is real.
• Aerobic exercise and even low-key exercise stimulate serotonin, so gardening or dog walking counts.
• Eat foods that contain tryptophan, an essential amino acid that converts to serotonin in the brain. Tryptophan is in high-protein foods such as poultry, milk, spinach, salmon, and nuts.

Endorphins. If you’ve ever stubbed your toe or experienced “runner’s high,” then you know what endorphins feel like in the body. They work like morphine to alleviate pain and stress while producing a feeling of euphoria.

Ways to increase your endorphin levels:

• Eat dark chocolate. Chocolate contains phenethylamine, which boosts endorphins.
• Exercise and dance releases endorphins – just 30 minutes can do the trick.
• Laughter boosts endorphins and improves immune function.
• Sexual intercourse not only produces endorphins but stimulates the production of oxytocin. Add a glass of wine and release even more endorphins.
• Use aromatherapy. Certain aromas influence the production of endorphins, mostly smells linked to a comforting memory. Try diffusing vanilla, lavender, or peppermint into the air, your bath, or your next cup of tea.

When you design your daily experiences and habits around this knowledge, you can activate these chemicals and proactively increase your experiences of happiness.

“Happiness is not a luxury – it is the purpose of our existence.” – Dalai Lama

When it comes to happiness, there is no one-size-fits-all. Finding the secret to your version of happiness is not found going on an exotic destination vacation or winning the lottery – it lives within each of us.

During these sacred moments, I reflected on this past year. In doing so, I turned my attention inward. I found myself acknowledging and appreciating what got me through 2020. First, I recognized my qualities and behaviors. Then, I reminisced on how I helped others along the way. In addition, I thought about what I accomplished this year. Finally, I came to realize the images and emotions that surfaced were a way of saying thank you to myself.

There is much focus on giving thanks, nowadays. We are voice our appreciation and gratitude toward others. However, how often do we direct the same thanks toward ourselves? With this in mind, let’s look at self-appreciation and self-love. These are indeed healthy ways of cultivating positive self-talk, for sure. To put in differently, thanking yourself is extending kindness to yourself. In doing so, you may even feel an outpouring of happiness as well as a wave of joy in the process.

I thank myself for:

• Faith in the Divine
• Love and compassion for family, friends, and fur baby Asia
• Caring for others
• Believing in others
• Self-care daily routine
• Allowing myself to just “be” without “doing”
• Determination
• Courage
• Trusting my intuition
• Rekindling old friendships and new relationships (thanks Zoom)
• Forgiving myself for my mistakes
• Helping strangers
• Binging on Netflix and Hallmark
• Receiving love and appreciation
• Observing myself without judgement
• Showing and expressing gratitude
• Communing with nature
• Resilience
• Publishing my book
• Being alive

My New Year’s Resolution

I choose to spread love, listen more, serve others, and be grateful for each day. Much love and light for 2021!

So, as you reflect on this past year, what are you thanking yourself for? 

Next, I would love for you to share your insights.

Jan@jankindernew.us35.cdn-alpha.com

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Furthermore, consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

First, it’s essential to strengthen your immune system. Eat fresh and nutritious food, stay well hydrated throughout the day, and get enough rest and sleep. Stress lowers the body’s defense system. Learn to cope with stress as a necessary component when it comes to achieving wellness and building stamina. Starting your day with meditation and allowing for personal relaxation time is effective in reducing the effects of stress.

Take Precautions

Personal hygiene is vital when it comes to preventing the spread of bacteria, viruses, and infections. How many times a day you touch your face? It’s critical to refrain from touching the eyes, nose, and mouth with unwashed hands. These areas of mucous membranes are easy entry points into the body, affecting the respiratory system, the nasolacrimal passageway, and body tissues, including the brain. Different from bacteria, viruses are parasitic and need a host to grow, reproduce and survive.

Hand Hygiene

Hand washing is the best practice to prevent infection. It can also ward off the common cold. To properly wash the hands, start with using warm water to remove the oils in the skin that harbor germs. Apply soap to wet hands. Rub the palms together to create a lather. Be sure to clean the backs of the hands, wrists, between the fingers, and scrub the fingernails. Wash for 20-25 seconds, as long as it takes you to sing the Happy Birthday song two times. Rinse the soap off well and dry the hands thoroughly. Use a clean towel, paper towel, or air dryer.

When to Wash the Hands

Before preparing food and before meals.

And after:

• Using the bathroom
• Blowing the nose or sneezing
• Being with someone sick
• Handling garbage
• Touching used dog waste bags
• Changing a child’s diapers
• Gardening

Keeping Hands Clean

When using public bathrooms, open the door using a paper towel, sanitizing wipe, or a piece of your clothing. You never know if the last person who opened the door washed their hands. In an elevator, use the elbow to push the buttons. If a door can be pushed open, use the forearm instead of the palms the hands. You can also use your foot to push the bottom of a door open and then use the elbow to open fully.

Ahh-Choo

According to the Centers for Disease Control (CDC), when you sneeze or cough, the droplets can travel, at rapid speed, as far as five to eight feet. They can also stay alive and active in the air for up to 45 minutes. When you sneeze or cough, cover the mouth and nose with a tissue and discard it in the trash or flush it down the toilet. Do not sneeze or cough in the hands. If you don’t have a tissue, then sneeze or cough into the inside of the elbow to prevent the droplets of germs from becoming airborne. Viruses can remain active for minutes up to weeks. Bacteria can live on surfaces for much longer.

When Someone is Infected

To stop the spread of bacteria and viruses, avoid contact with others if you are sick, and vice versa. Avoid sharing bodily fluids as with kissing and sexual contact. Do not touch others’ used tissues or napkins. Refrain from using the same bath or hand towels. Do not share eating utensils. If you have a cut or wound, clean it with soap and water, apply an antiseptic, and keep it sealed. Disinfect common surfaces, such as door and faucet handles.

Coming Clean on Hand Sanitizers

If you do not have access to soap and water, hand sanitizers will help kill many bacteria and viruses, but not all. Sanitizers are not in place of handwashing. If you choose to use them, I recommend organic hand sanitizers like:

1. EO Hand Sanitizer Spray
2. Dr. Bronner’s Organic Hand Sanitizer Spray
3. CleanWell Botanical Foaming Hand Sanitizer
4. Hempz Triple Moisture Herbal Moisturizing Hand Sanitizer

The above sanitizers contain no harsh chemicals or synthetics like conventional hand sanitizers. You also have the option to make your sanitizer using cheap vodka, aloe vera gel, tea tree and lavender oils, and vitamin E oil to soften the hands.

Sanitizers help decrease the number of microorganisms found on the hands. Apply to the entire hand, between the fingers and around the fingernails. Rub thoroughly until dry.

Sanitizers do not kill all types of bacteria and viruses, such as salmonella, E. Coli, MRSA, C. Diff, and the norovirus, which is a contagious virus that occurs on cruise ships and causes vomiting and diarrhea. Vigorous handwashing with soap and water, as soon as possible after contact, is recommended for these bacteria. If the hands are filthy, hand sanitizers are not as effective at ridding the hands of unwanted microorganisms.

Note: Hand sanitizers, both organic and conventional, need to be stored away from small children, for if accidentally swallowed, it can be fatal due to its alcoholic content.

Where to Use Hand Sanitizers

• Doorknobs
• Steering wheel after valet parking
• Shopping Cart
• Menus
• Computer keypad
• Remote controls
• Shared office computers and copiers
• Fitness center equipment
• Store check-out counter keypads
• Gas station fueling handle and keypad
• After handling money
• Airplane TV monitor, tray table, and armrests
• Sanitize your cell phone daily

After applying all of the above practices, and you still get a viral or bacterial infection, rest and let time and the body heal itself. Bacterial infections respond to antibiotic treatment. Viruses are not treatable with antibiotics or other medications. If you are at high risk or experience high fever, shortness of breath, chest pain, or dizziness, seek medical care immediately.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

YOU are the most important gift.

Create memories with those you love that you will cherish for a lifetime. Share in the gifts of family and friendship. Be grateful for those who have touched your life and have helped shape who you are today. Be thankful for everyone, even those who you disagree with or challenge you. They are your teachers and a part of the landscape of your life.

It’s Ok to say no.

You can choose which gathering you wish to attend and which to bow out gracefully. Decide where you want to be and who you want to be with to celebrate the holidays. Surround yourself with thoughtful and supportive people as opposed to the stress of individuals who complain and find fault or couples who bicker among themselves.

Time of reflection.

As you gather around the table, reflect on what you are grateful for, both big and small, this past year. Perhaps go around the table having each person share three inspiring and insightful things that they learned about themselves and the world this past year. Be appreciative of everything life has to offer. Then follow it up with one thing they are ready to let go of for the New Year to create more space to grow. You may also share beautiful, heartfelt, and fun memories of holidays past.

Celebrate vs. desecrate.

Let go of any inner scrooge you may have brewing inside. Avoid any bah humbug attitude or discussions that may dampen the joy, peace, love, and happiness that surrounds the holiday spirit. To that end, refrain from arguments or debates, especially around the dining table. Remember and share what this time of celebration means.

Be mindful of others.

Keep in mind the holidays are not a joyful experience for everyone. Some people may be experiencing pain and suffering during this time of year. Some may be missing loved ones who have passed on, live far away, or who are abroad protecting our country. Reach out to these individuals with kind words of love, compassion, and support. Perhaps include them in your festivities.

Let go of expectations.

Lighten up on holding onto how you think things should be, based on your way of doing things. Holding onto expectations can lead to disappointment or conflict. Your belief or approach is only one way out of many. There is a good chance that our expectations will not be identical to someone else’s. Both styles are correct from each person’s point of view. Let’s say a few family members are preparing the holiday meal. Appreciate each person’s contribution, even if they may or may not be doing it the way you would. Notice their important role and let them know how thankful you are for their help.

Holiday temptations.

‘Tis the season to celebrate and that includes the potential for overindulging in sweet temptations. Bite-size treats and desserts abound. To help reduce those sugar cravings, eat mindfully. Sweets are not the enemy. Moderation is the key. Savoring a few bites of a delicious dessert may be all it takes to satisfy your sweet tooth.

Eating mindfully is a full sensory experience.

First, look at the food and notice the colors and textures.

Next, smell it in anticipation as to what it will taste like and be aware of how you begin to salivate in preparation for digestion.

Then, slowly take one bite and be mindful of the flavors and consistency, and the process of chewing, making this food a part of you.

Feel the sensation of swallowing and the delight in the taste that lingers in the mouth.

Wait a moment to complete this process before taking another bite.

Holiday stress can also trigger food and sugar cravings. When you come across a stressor, reduce the physical response with the following simple 4-step STOP technique. Once you are able to calm the body and mind, then you can address the root cause of the stress.

1. Stop
2. Tune-in with how you are feeling
3. Observe the breath
4. Practice slow, deep breathing

Holidays are about beliefs and traditions, family and loved ones. They are about memories new and old. As we celebrate with food and song, they are a special time that holds special meaning to be shared for generations.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

Practicing gratitude and filling the heart with appreciation helps to lower stress by encouraging and cultivating elevated, heartfelt emotions. Anger, resentment, and sadness cannot co-exist when we are genuinely feeling thankful, grateful, and happy. Joy filled feelings help lower the production of stress hormones like cortisol. Gratitude increases the release of oxytocin, known as the love hormone, which helps reduce cortisol and blood pressure and creates a calming effect. It helps alleviate mild depression and build resilience. Therefore, be grateful is an ideal way to reduce stress and anxiety and improve our mental, emotional, and physical health and wellbeing.

Alongside gratitude is giving thanks. Thanking those people that make our lives fuller and more meaningful, and who we never want to take for granted. We want to thank the people we meet throughout our day. Also, it feels warm and fuzzy inside to thank people we may not know and who did something nice for us at that moment. Perhaps someone who holds a door open for you or lets you pass through first — thanking the person who was helpful or showed kindness to you in some way. As you say, I thank you, or I appreciate you, remember to smile and invite the face and eyes say thank you too. You can also express your appreciation and gratitude by mailing the recipient a handwritten thank you card.

Being thankful when things are not running as planned is a practice that may take time to master. Be patient with yourself. Start with easier situations. Consider giving thanks for the opportunity to wait in line or be stuck in traffic.  It can be a reminder to slow down and be present to what is happening at that moment. Use that time to relax and breathe and appreciate the scenery and surroundings. What do you see and hear? What are your thoughts and feelings? Observe what’s going on around you in your world, your reality.

As gratitude fills our awareness and softens the heart, we may notice how much more we are grateful for than we could have ever imagined. When we connect with others with gratitude, there is an energy exchange, and we can feel a sense of resonance and kinship with them. Gratitude and appreciation are about loving self and others and the world in which we live.

Gratitude is a marvelous practice to begin and end a day. Ever since my near-death experience twenty-five years ago, the first words I utter even before I open the eyes is thank you. I give thanks for another day to enjoy this beautiful world in which to grow in mind, body, and spirit.

As I close the eyes at night to sleep, I recall what brings me joy and express what I’m grateful for in my life. Focusing on the positive aspects of our day can help us let go of any worries or concerns, and help improve our quality of sleep.

Gratitude exercise

For one day, be grateful for everything that enters your life. Include the positive interactions along with the challenges. We give thanks for everything we attract into our lives, for it is a learning experience and serves a purpose. Life’s little ups and downs can be a blessing too. They have the potential to help open our awareness, understanding, and acceptance. So, welcome and bless the magical moments – the challenges, the pleasures and the unpleasant, the sweet and the bitter. Be aware of how you feel before and after embracing, practicing, and expressing gratitude.

After a day of gratitude, extend this exercise to where you are expressing daily gratitude for everything and everyone in your life. Being grateful and giving thanks is transformative. Be open to a bigger picture and appreciate all aspects of life and the mystery of life itself.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.
Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

More and more people are suffering from sleep deprivation. It means we are not getting an adequate amount of sleep to function at our best.

Are you aware of the signals of being sleep deprived? On my client’s initial visit form, one of the questions I ask is if they have difficulty falling asleep. A number of my clients say something along the lines like, “No, as soon as I put my head on the pillow, I’m out cold.” They follow it up by saying they don’t need help with going to sleep. On the surface, this may appear like they have no sleep challenges. However, what many of these individuals are doing is collapsing or crashing due to exhaustion.

Falling asleep is a gradual process.

Sleep researcher, William C. Dement, conducted a sleep test and discovered that it typically took sleep subjects about 10-20 minutes to fall asleep. Here is a simple explanation of this gradual process.

When we retire to bed, our alert and active beta brain waves slowly turn off, for instance, after a few minutes reading an inspirational book. We begin to slow ourselves down. Once we stop reading, shut off the lights, and close the eyes, our slower alpha brain waves start to form. We are relaxed, yet awake. Our breathing rate and heartbeat begin to slow down, blood pressure lowers, and there is a decrease in our core body temperature and muscular tension. Then this is followed by an increase in theta brain waves – a state also experienced during deep relaxation, meditation, and daydreaming. The theta waves replace the alpha waves allowing you to drift off to sleep and eventually enter the deep sleep delta waves. Chronic pain and other conditions can interrupt this process.

Be aware of the signals.

We cannot function properly with a constant lack of sleep. There are repercussions. Here are ten signs to look out for if you or anyone you know lacks proper sleep.

1. Falling asleep within a minute or two of lying down in bed.
2. Oversleeping, hit the snooze button and falling back to sleep, or sleeping through your alarm altogether.
3. Need caffeine to get going in the morning and coffee breaks throughout the day.
4. Crave sugar and junk food carbs to get a boost of energy.
5. Falling asleep or feeling drowsy during the day
6. Physical weakness and fatigue
7. Difficulty concentrating on tasks
8. Forgetfulness and issues with memory
9. Irritability, frustration, and lack of patience
10. Mood swings and depression

If you are experiencing these warning signs and symptoms, consult your doctor to help determine the root cause and rule out any underlying medical conditions.

Why people are sleep deprived

There are many reasons why people find it a challenge to fall asleep naturally and stay asleep. Chronic stress and anxiety triggers the sympathetic nervous system and keeps the body in a fight-flight-freeze mode. Stress hinders the body’s ability to switch from the sympathetic to the parasympathetic system, which is responsible for relaxation, and necessary to prepare for sleep.  Medical causes are pain and illness, sleep apnea, and heartburn. A person’s work schedule can also be a factor, especially for those who work the night shift. Age can also be an issue. As we get older, many turn into light sleepers waking up frequently throughout the night.

You can make a change.

We can find possible solutions for sleep deprivation, starting with our thoughts, behaviors, and lifestyle choices. We need to rectify the problem by detecting the causes and correcting them. The following are nine suggestions to start you on your way to better sleep.

• Keep a regular bedtime and wake up schedule
• Avoid caffeine 4-6 hours before sleep
• Avoid drinking water or alcohol 2 hours before sleep
• For heartburn suffers, do not eat late at night. Avoid salty, fried foods; citrus; tomato products; coffee; and carbonated beverages, to name a few. Favor fresh ginger, vegetables, and non-citrus fruits.
• Before sleep, slow your breath down with deep abdominal breathing.
• When you close the eyes to sleep, focus on images that help you feel relaxed
• Rearrange your work schedule, if possible
• Do not work in bed or use light-emitting devices in the bedroom before sleep
• Seek out a practitioner of light therapy

It is recommended that adults get 7-8 hours of sleep a night, and this includes seniors. It’s a fallacy that you need less sleep as you get older. It is my intention that this article has shed some light on our need for sleep and ways to improve our ability to sleep.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

After a stressful encounter and before starting your next activity, change course. Do some type of brief activity to shift your mental/emotional outlook and physical response. Let go and refrain from bringing the emotions of one situation into another activity. Feelings are thoughts you are having in the moment. You can change how you feel. Invite the mind to change its focus.

• Take a relaxing walk preferably near nature, as you fully breathe in and out.
• Meditate for 1-2 minutes.
• Get something to drink.
• Look out the window at the wonder of nature or the expansiveness of the sky.
• Redirect your attention to remembering something positive that happened recently.
• Listen to a minute or two of music you find calming or, if time permits, the entire piece.

Smiling is uplifting, welcomes positivity, and can reduce stress. It is a nonverbal cue that can convey confidence and warmth. When you release a natural and true smile, the eyes smile too. It’s a gesture of friendliness. Besides happiness and joy, the eyes can also communicate an array of feelings such as sadness, anger, fear, and confusion. When you include the eyes as part of your smile, the face becomes radiant. With a true smile, the upper lip lifts and the corners of the mouth turn upward, dimples may appear, the corners of the eyes scrunch, and the eyebrows raise slightly. Can you recognize a true smile? Perform a little test on yourself. Look in a mirror. Smile with and without engaging the eye muscles. Notice and feel the difference.

A 2-minute quickie. This five breath release and relax technique helps reduce the physical and mental response to stress. To begin, close the eyes.

1. Breath in through the nose and as you are slowly and fully exhaling, release the jaw letting the teeth and lips part slightly.
2. Breath in slowly filling the lungs completely and as you are slowly and fully exhaling, soften the eyes and face.
3. Slowly breath in and as you are gently and fully exhaling, let the shoulders drop and relax.
4. Breathe in slowly and as you breathe out completely, loosen and relax the fingers.
5. Slowly breath in and as you breathe out, relax the belly and hips.

Now take a few more breaths to enjoy the feeling. When you feel ready, slowly open the eyes. Be aware of how you are feeling in both the body and mind.

Plan your time accordingly and be early. I was raised on the principle that if you were on time for an appointment, you were late. Turning up 15 minutes early was acceptable. Being late was not. For years, I fought this notion of showing up early until I realized it was an anti-stress maneuver. Arriving on time usually involved some underlying anxiety hoping there would be no unforeseen delays or rushing to get there. Stress was a part of the equation. So, eliminate the hassle by your logging your appointment time 15 minutes earlier.

Conscious listening. When speaking with someone, be present and truly listen to what is being said. You will be better prepared to grasp the information the first time around without having the other person repeat themselves because you were distracted. This saves time and energy in the long run and helps to lower frustration and possible communication errors.

Thank people often. People appreciate a loving compliment or kind word. When you deliver praise, be honest and speak from your heart. Acknowledging someone for a good deed, positive action, or a job well done lets them feel valued. Plus, it empowers your relationship with that person creating positive flowing energy. In turn, you feel good both as the giver and receiver. Thanking others is a wonderful antidote for stress.

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without the written permission of Jan Kinder.

Evolving is about opening our awareness, tapping into our inner wisdom, and developing as a conscious human being. The philosopher, George Ivanovich Gurdjieff stated, “The evolution of man is the evolution of his consciousness, and consciousness cannot evolve unconsciously. The evolution of man is the evolution of his will, and cannot evolve involuntarily.”

Once our awareness opens, it does not close. We begin to awaken to who we are, and realize we cannot go back to the way we were before. A shift in our perceptions and beliefs occurs. A new reality emerges, and we see things differently. This growth involves new thoughts, feelings, and expectations. We evolve in becoming the person we were destined to be and discover our true essence.

Signs We are Evolving 

1. We recognize daily self-care as a vital part of our life. We realize that everything coming through the five senses affects the body, mind, and emotions. To that end, we are mindful of what we eat, see, taste, smell, and touch. Daily meditation, eating fresh, healthy foods, exercising regularly, and getting adequate sleep is a way of life.
2. We value silence and meditation to mastery the mind, tap into our source of creativity and intuition, and connect on a deeper level with our spiritual self. Setting aside time for contemplation allows us to have a deeper understanding of the events in our life.
3. We choose to spend more alone time in self-reflection and deepening our personal and spiritual growth. We prefer quiet activities like journaling, meditation, yoga, qigong, and tai chi. We choose simplicity over complexity.
4. We don’t participate in melodramas or impulsively react to life’s stressors. We can remain calm amid the storm. Challenges are opportunities with lessons to be learned.
5. We stop judging others and accepting them for who they are and not try to change them. Each person is on a unique path with different experiences and lessons. We reach out with love and compassion.
6. Others’ comments and opinions do not bother us. We let things roll off our back and find humor in life’s little quirks. We don’t take ourselves so seriously.
7. We are more in tune with our feelings and in-charge of our emotions. We are more self-aware about our thoughts, feelings, behaviors, and lifestyle choices.
8. We are more consciously aware of our natural surroundings with a greater appreciation, knowing we are not separate from it. We respect, honor, and help to preserve our natural resources.
9. We feel a sense of gratitude and love of life. We take nothing for granted and are thankful for the time we have and use it sensibly.
10. We have found a purposeful and meaningful path to express our unique gifts and talents. Our work is joyful. We are confident in what we want and know we are responsible for and in control of what happens in our life.
11. We choose to engage with like-minded, positive people who share similar values. We release relationships that do not support our highest good in alignment with our divine purpose.
12. We are flexible and invite change. We find taking risks are new adventures for growth that can be both exhilarating and frightening, yet we forge ahead.

Now, reflect on what changes you’ve noticed in yourself over the past year. Recall the shifts that occurred in your perceptions and the outcomes of those changes. What insights do you have about your growth?

Note: The information contained in this article is for educational purposes and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Consult with your doctor first before starting any new practices or health programs.

Copywriter Notice: No part of this article may be used without written permission of Jan Kinder.