Service, Rest, Discipline

If you don't have the Iylanla Awakenings app, what are you really doing? 

Just kidding, but I couldn't help myself. Seriously, the app is amazing. I use it some mornings to get focused and help me start my day. I try to listen to it completely without my mind wandering off. If it does, I refocus or listen to it until I can focus without thinking of something that is not related to the message.

I found a recent message is worth sharing. 

You can listen to the full message below, but I want to bring intentional attention to her message about discipline + worth was powerful. To paraphrase she says :: Get your mind, body and spirit in alignment that what you are working toward is worth it. It lead me to ask you :: What in your life are you working toward is worth it?

When you think through the answer, consider her other two principles and well ::

• Service :: This isn't service to others, but service to yourself. How is the thing that is worth it a service to you? If you can't determine how it is a service to you, what are you really doing it for?

• Rest :: Is what is worth it allowing you to get rest? When she speaks of this, it is not about sleep (though that is super important). Rest is about being awake, still and in the moment. Listen to the full message so Iyanla can tell you how rest supports you.

Opportunity is Wealth

Opportunities are wealth. Consider wealth in this case as more than just material or financial wealth, but wealth in health, relationships, etc. When you capitalize on opportunities that are presented to you have the ability to improve your quality of life and live out your true purpose. It is important to be mindful and present in each day and each moment so that you don't miss opportunities.

Use this worksheet below to determine if you are ready - mentally, emotionally, physically - for opportunities that may come or that you are actively seeking. Review this article on mindfulness vs. meditation. It will help you understand the difference between the two + provide resources to start you on your journey to be more mindful and present in each moment.

Opportunity is Wealth Worksheet

Meditation vs. Mindfulness

We hear about mindfulness and meditation all the time; but, what is the difference? Are they the same? Let me break it down for you.

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Mindfulness is the awareness of something, while meditation is the awareness of nothing. There are many forms of meditation. 

Mindfulness Meditation is a form of Clear Mind meditation that helps to do just as the name implies - clear your mind. Attention is paid to the natural rhythm of the breath while sitting, and to the rhythm of slow walking.

Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body. Mindfulness techniques can vary, but in general, mindfulness meditation involves a breathing practice and awareness of body and mind.

You can be mindful and not meditate. This is the practice of sitting with your thoughts, asking yourself intentional questions about a situation to deepen your self-awareness, which will help you navigate difficult and triggering situations.

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Download Mindful Meditation Guide and Journal

Participate in a guided meditation for Black women, mamas and families

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Mindfulness requires ::

• Beginner’s mind :: Seeing things as a visitor in a foreign land, everything is new and curious.

• No judgment :: Becoming impartial, without any labels of right or wrong or good or bad. Simply allowing things to be.

• Acknowledgement :: Recognizing things as they are.

• Being settled :: Being comfortable in the moment and content where you are.

• Being composed :: Being equanimous and in control with compassion and insight.

• Letting be :: Letting things be as they are with no need to change them.

• Being self reliant :: Deciding on your own, from your own experiences, what is true or not.

• Being self-compassionate :: Loving yourself as you are with no criticism or self-reproach.

Types of meditation ::

• mindfulness meditation

• spiritual meditation.

• focused meditation.

• movement meditation.

• mantra meditation.

• transcendental meditation

• progressive relaxation.

• loving-kindness meditation

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How can these things help with stress?

• Proactively manage stress

• Reduce anxiety that comes from racing thoughts and projecting the future

• Increase your self-awareness, which can improve relationships, help identify triggers and create strategies to support stress reduction and improved mental health

How + when to use them to help with stress.

Bio-individuality | Each person is different, but these are general practice rules

• Begin your day | Center yourself and plan for your day | Help you anticipate stress of day

• In the moment | Center yourself + stop racing thoughts and anxiety

• Stop and ask questions to get to root cause + triggers

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Shots Anyone?

Getting the requisite vitamins and nutrients is extremely important to total health and wellness. Wellness shots and tonics are one way to secure these. Like juices, health-boosting power shots deliver a quick dose vitamins, minerals and anti-oxidants in a concentrated dose. Check out the two recipes to help reduce increase weight loss and reduce inflammation below.

Also see ::

• Health-Boosting Wellness Shot Juice Recipes

• Inflammation-Fighting Tonics

• 3-Ingredient Turmeric Tonic
  

Girl, Affirm Yourself!

Words have power. When you speak positive words and affirm yourself you will experience happy times.

Positive affirmations can change your mood - immediately. They can also help you manifest the life you want. Create a list of positive affirmations and use them to help you navigate stressful moments. For example, if you are stressed about your finances you can say ::

• I have all the resources to meet my needs.

• I lack nothing.

• I am resourceful and powerful. I will attract what I need to sustain and survive.

• I’m a paper chaser. I got the block on fire. I will remain a G until the moment I expire. I know how to make something out of nothing. I handle my business. (Inspired by Ha by Juvenile) ***

• I will win. It’s my winning season. (Inspired by You Will Win by Jakaylan Carr) ***

• I’m a master lemonade maker. No matter what life hands me I made the best lemonade ever! Grab a glass! (Inspired by Lemonade by Beyoncè) ***

• I won’t let Satan win aka Not today Satan. (Inspired by black mommas everywhere) ***

*** TAKEN FROM I AM ENOUGH :: 50 AFFIRMATIONS FOR BLACK WOMEN. ORDER HERE.

Sis, Get Your Money Right

According to the SoulMed Holistic Health survey, stress is the number one concern of Black women around the country.

One common cause of stress if money.

No matter your income, it’s important that you know how to manage what you have.

You can start to get your finances in order by implementing the 50/30/20 rule. The basic rule is to divide up after-tax income and allocate it to spend ::

• 50 percent needs

• 30 percent enjoyment 

• 20 percent savings

Get to the bag, sis!

Sometimes what you have just isn’t enough to move you forward. When that’s the case, you have to know how to get to that bag!

According to Nadia C. Vanderhall of Brands + Bands, getting to that bag is as simple as taking an inventory of your skills and using them to build a business or shift your career. To get started ask yourself the following questions ::

• What do I do well?

• What are business opportunities and/or careers that align with my gifts? If you don’t know or need ideas, try Google and God. Search Google for ideas and ask God for direction. Then wait on His response.

• How can I prepare for my come up? Strengthen your knowledge by taking classes that align with your gifts. There are several free skills-based certification classes available now. Again, Google can be your best friend when finding those opportunities.

Vanderhall also shared tips for getting to the bag through investing and managing your money. One of my favorite tips from this part of the conversation was - consume what you consume. If you want to know what it means, you will have to read her blog post Bill or Buy :: Consume What You Consume.

Get more tips by watching the replay of SoulMed presents Soul Sessions :: The Financial Edition below.

Don’t miss out on the good, good. Make sure you are at Soul Sessions each week.

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RECIPE :: Detox Salad

Serves: 2 | Prep: 10 mins | Cook: 0 mins 

Nutrition per  serving: 

• 315 kcal  

• 24g Fats  

• 19g Carbs  10g Protein 

Ingredients

• 2 bunches parsley,  roughly chopped, around 1  oz. (30g) 

• ¼ cup (46g) cooked  quinoa 

• 1 avocado, peeled, stone  removed, cut into cubes • ½ cucumber, cut into  cubes 

• ½ zucchini, cut into cubes • 1 small red onion, finely  diced 

• 1 tsp. olive oil 

• juice of 1 lemon 

• ¼ cup (30g) mixed seeds  and nuts, to garnish 

Directions

1. In a medium bowl add parsley, avocado, quinoa,  cucumber, zucchini, and onion and toss to combine. 

2. Drizzle with olive oil and lemon, season with salt and  pepper, then mix to combine and serve sprinkled with  nuts and seeds. 

RECIPE :: Fluffy Berry Pancakes

Makes: 8 | Prep: 10 mins | Cook: 10 mins

Nutrition per  serving: 

• 170 kcal  

• 7g Fats 

• 22g Carbs  

• 6g Protein

Ingredients

• 1 cup (200g) cottage  cheese 

• 2 eggs 

• 2 tbsp. coconut sugar  • 2 tbsp. coconut oil,  melted 

• 1/3 cup (80ml) coconut  milk, carton 

• 1 1/3 cup (160g) wheat  flour 

• 2 tsp. baking powder

• Approximately 24 raspberries

• Approximately 32 blueberries 

Directions

1. Place the cottage cheese in a bowl and crush it with a  fork. Add the eggs, sugar and whisk well, then pour in  the oil and milk and mix again. 

2. Mix in the flour and baking powder until smooth mass  forms.  

3. Heat a dry non-stick pan on medium heat, and place 2  tablespoons of the dough per one pancake onto the  pan. Level the surface and arrange a few berries over  the top. Fry for about 2.5 minutes over medium heat  until grown slightly and browned. 

4. Flip over and cook for another 2-2.5 minutes until  browned on the other side. Serve hot or cold.