Detached Love

Chapter 4 Restructure: The 5 Steps to Self Nurturing Quote: (insert image Love (CG)) Main Idea: This is the step where you create sustainable self-nurturing habits to honor your body, mind and soul. By doing this important step, you will discover what your true personal values are. Anecdote: “I highly recommend signing up for the entire program, the benefits you will receive are priceless. I had an immeasurable amount of success with the Replenish Me ™ program and I will sign on again because it was truly eye opening for me as a women's empowerment leader, learning how my mental, physical, emotional, spiritual beliefs, relationships, eating habits, etc... “ Kisa struggled with her sleep before she started working with me. She would sleep a full 4-6 hours every night with fist clenched. Clenching the fist tightly in sleep is a sign of emotional anxiety and increased stress, can be related to a reaction to cholesterol medication and underlying medical conditions like rheumatoid arthritis. Rheumatoid arthritis is a condition middle aged women are often diagnosed with with no known cause. However, according to Dr. Christaine Northrup is the accumulation of years of frustration from taking on other people's burdens. As a nurse by profession and divorced grandmother living with her single daughter she definitely nurtured everyone in her life more so than herself. The first step of Replenish Me ™ is to release what’s expected and accepted by others in your life. This step took us almost four weeks and at the end of that time she immediately noticed that she stopped waking with clenched fists and felt well rested in the morning. Then she noticed that it was easier for her to eat breakfast in the morning and eased into regular daily exercise. Overall she was able to make choices that were self-nurturing focused and self-compassion based. As a result, she started speaking easily and freely for what she truly desired to happen in the moment. I saw her come alive and realize that she was time-rich. She had more time for her passion and side non-profit that she is building. Even within that space, she is now showing up more powerfully as a leader. So what is different? Sleep is THE metabolic stabilizer. When she sleeps well, her mindset, food and movement choices support her energy. As a result she can also feels about herself, more confident and is more calm. Here’s what Kisa said and she also put it on my LinkedIn and Facebook page… Information and application: • • Sleep • • • Thoughts • • • Food • • • Exercise • • • Emotions • Let's Talk About Your Immune System...Is it what you are eating? Your sleeping habits? Other habits? Or is it your thoughts?Journal over the next few days.Your immune system is based in our stomach. In fact, 90% of disease comes from digestive issues. When you don’t sleep well or on time and enough it affects how you process the food we eat. The food you eat also plays a role in our energy levels which is directly related to oxygen production. You can always boost our oxygen with movement which is directly related to our circulation. However, here’s the showstopper….your thoughts!Even if you eat well and exercise, the weight of your thoughts can throw off the whole show. How do you control that? Control is a strong word so how about you choose differently or better? So just for today, let’s focus on sleep:) Nurturing Tip #1 Sleep We take it for granted and think that we only need sleep. As I discussed in the live session, sleep is a metabolic stabilizer whereas regular rest for each part of us is an overall system balance and there are also several types of rest we need to support our sleep. How much sleep is right for your body type? Contrary to popular belief everybody does not need 8 hours of sleep. The key is that the sleep be solid and uninterrupted. Let's first understand the sleep cycles. The first cycle of 90 minutes is your body calming. It is not abnormal to wake in the night but if it is abrupt and with a start then you may need a sleep time routine. A great sleep time routine begins with breakfast. Front load your meals heavier meals meaning breakfast and lunch or at least lunch. Eating less later in the day helps your body calm down and work less to prepare for the major overnight detox. Also limit refined sugar and caffeine after lunch and increase water intake. Also try to soak in a warm tub with lavender essential oil, epsom salt and Himalayan salt. It helps the detoxing and calming process to start. Two hours before sleep, turn off all forms of screen (phone, reading devices, laptop and TV, etc. Only take warm water after and no more food from two hours before sleep. Here are some more things to consider: 1- Everything you do in your day is cumulative 2- How much blue light exposure during the day and two hours before sleep 3- How much physical activity during the day 4- What are you eating? 5- How much stress in your day and what are you doing to deal with it? How is your sleep now? If you have problems falling to sleep, get curious as to why. Does the list below describe your sleep patterns and strategies for getting to sleep? If you truly struggle with sleep, would you call it insomnia (habitual sleeplessness; inability to sleep)? What causes insomnia? o o Life o events i.e. parties o o o Furlows o Interrupted o o o Broken o relationships o o o Continuous o stressful situations o o o Current o sleep/calm down routine o o o Sleep o aids o o o Cannabis o o o CBD o oil o o o Shower o o o Writing o down a daily schedule to remember o o o Need o creative rest o o o Chronic o fatigue resting in vertigo o As long as this list is the cause is all hormonal imbalance. The solution is also quite simple: Solutions: Detoxify Create a Calm Down Routine I mentioned some elements of creating a sleep routine above and here are some more things to consider integrating below.