Category: Mental health

Health / Wellness, Mental health, self care, Stress / Anxiety, Yoga

Unlocking the Benefits of a Morning Meditation and Yoga Routine

Cassandra Troughton

Today, Let’s Go Back

Way back… 

Back when I first started as an Educational Assistant in a special needs classroom right here in Alberta, Canada. 

This career path as an Educational Assistant was not the job I intended to take after high School. 

To be honest, the transition into adulthood was a stressful time in my life. Adulthood hit me smack in the face at 19 years old. Reality set it and I realized I had to do something with my life. And I had to do something quick…

I opted to follow in my mother’s footsteps, who was a classroom Educational Assistant herself. 

Although it was not a planned intention, I found my purpose in the classroom. I loved supporting these kiddos. I loved being able to make a difference in little lives.

As a new and enthusiastic Educational Assistant, I kept busy to stuff the stress of the realities of being an adult… You know the stresses – bills, taxes, college debt… 

So, I committed fully to my work. I helped out where help was needed. I said yes to anything anyone asked of me.

I tired out quickly… 

Little did I know, I was on the path towards burnout early in this new career.

At the end of each day, I’d get in my car and prepare myself for an hour-long drive home. Get home and scrape up whatever energy I had left to cook supper. Immediately after, I’d head to bed in sheer exhaustion. 

Going all-in to my new job was not the answer to my stress.

Feeling depleted each morning (Let me tell you, I hated mornings…), I would set my alarm to get up at the last possible moment that would have me out the door and on time for work. 

I’d get to work, get busy, and repeat the cycle – all. over. again.

It didn’t matter how much extra sleep I’d get, I never felt rested. 

I was tired, groggy. I stopped going to the gym. My health suffered – mentally and physically. 

I needed to make a change.  

Here’s the thing: I love learning! I’m a real book nerd if I do say so myself (and a proud one)!

When things aren’t working, I read, I research. And I implement.

I happened upon some books and articles that spoke about the benefits of a solid morning routine – Waking up earlier to start a morning meditation and yoga practice and get the brain going with some reading and journaling.

At first, I thought it was crazy… 

How could getting up even earlier in the mornings make me LESS tired? 

How is losing sleep supposed to give me more energy?

I was skeptical, but I couldn’t help but give it a try.

And you know what… It worked! 

This was 7 years ago now and since I’ve started a morning meditation and yoga routine, I’ve NEVER looked back. 

Turns out, I actually LOVE mornings now. 

All these years I’ve been getting up each weekday morning at 4am – Call me crazy, but I love the dark quiet and peacefulness of the early mornings.

(But don’t worry, I do listen to my body when my body tells me I need some extra sleep).

I begin each morning with meditation, yoga, reading and journaling. 

And because of it, I found myself having an abundance of energy. I’ve found myself happier and healthier. I’ve found myself more cognitively aware. And more productive! 

Who would have thought that sacrificing just a bit of sleep for a solid morning routine could do all that?! 

How It Works!

Studies have shown that a morning routine that incorporates meditation and yoga can improve physical and mental wellness! When we are mentally and physically at our peak, we receive plenty of benefits throughout our day – like a boost in energy and productivity!

Yoga and meditation reduces stress, improves sleep quality, increases focus, and enhances cognitive function – It improves our ability to rationalize and make better choices. 

We change on a physiological level – our brain experiences changes in activity, our heart rate changes, and our bodies begin to release different hormones like cortisol and dopamine. 

These physiological changes are directly related to cognitive and emotional changes – Our mood improves, we begin to foster a positive outlook on life, motivation and energy levels increase – all of which are essential for a productive day!

You can capitalize on these benefits by scheduling your meditation and yoga routine at the beginning of each day!

Doing so will set the tone for your day ahead!

Looking for some tips to getting a morning routine going?

Stay tuned for my next post where I’ll break down 7 crucial tips for establishing a consistent morning routine – and LOVING it!

Until then –

If you’re curious about what books I read about routines, check out this one:

The Miracle Morning by Hal Elrod.

I read quite a few, but this one impacted my routine the most. It’s short and simple.

Its simplicity saved my life.

With love,

Miss T.

Health / Wellness, Mental health, Mindfulness, Mindset, self care, Stress / Anxiety, Uncategorized

How Heart Coherence Changes Your Life: Simple Practices with Big Benefits

Cassandra Troughton

Let’s talk about Heart Coherence!

You’ve heard me preach it before (And I promise you, this won’t be the last time either 😉)…

What is Heart Coherence?

Heart coherence is used to describe a state of harmony and balance between the heart, mind, and body. 

In this state of balance and harmony, our heart rhythm pattern becomes highly ordered, and this has some seriously amazing implications on our health and mental wellbeing!

According to the HeartMath Institute, heart coherence has been shown to reduce stress, improve immune function, and enhance cognitive performance. 

Heart Coherence leads to a sense of calm, clarity, focus, and resilience.

All of this means less sick days, a better memory recall, more peace in your life, and…

A happier, healthier you!

Who wouldn’t want that?

(Now you understand why I preach Heart Coherence – Because I want this so bad for YOU too!)

Okay, so we know what Heart Coherence is… And how it can benefit us…

But HOW do we get into this state? 

Don’t worry, it’s not as complicated as it sounds!

In fact, here are three simple mindfulness practices you can try today:

First up, Heart-Focused Breathing. 

This technique involves breathing in and out through your heart center. This helps you shift your focus away from distracting thoughts, and allows you to focus on the present moment instead. 

By shifting your focus to the present moment of your heart beating, you create a positive emotional state. You increase the coherence between your heart and brain. And it will leave you feeling calm, centered, and ready to tackle whatever comes your way!

Next, Let’s Talk Gratitude. 

Practicing gratitude is all about shifting your focus from negative thoughts to positive ones. 

By focusing on things you’re grateful for, you activate the heart’s electromagnetic field, leading to a state of coherence! Not only does it feel great to appreciate the good in life, but you’re also attracting more positivity into your world.

Last But Not Least, The Quick Coherence Meditation Technique. 

This guided meditation technique, by The HeartMath Institute, is designed to help you achieve a state of coherence by synchronizing your heart and brain rhythms – and QUICKLY!

This technique has been shown to help reduce stress, improve sleep, and enhance cognitive performance. Plus, it’s a great way to connect with your intuition, creativity, and inner wisdom.

To learn more about this meditation for this right here.

Or check out their guided meditation on Youtube here:

So, there you have it! Simple enough right?!

So simple that you can do it TODAY!

And by incorporating these simple practices into your daily routine, you can create a sense of calm and balance in your life. 

“When your heart is coherent, you’re more in tune with your intuition, your creativity, and your inner wisdom.” 

-HeartMath Institute

So please, take a few minutes each day to tune into your heart, and just watch how it transforms your life.

Heart coherence is truly a beautiful thing…

With love,

Miss T.

Mental health, Mindset, Stress / Anxiety

Traumatic Wisdom: How To Use Setbacks As Fuel to Your Fire

Cassandra Troughton

We are all one.

Although we are all one, it doesn’t mean we’re all the same.

As we grow up, it becomes apparent that we all come from different walks of life.

We have different life experiences.

Some very privileged experiences – Some of us were born with opportunities others could never have dreamed of.

Some very disadvantaged experiences – Some of us have been carrying the weight of the world on our shoulders since day 1.

Some of this heavy weight becomes trauma. Trauma that’s become embedded in us. 

These life experiences – whether advantaged, disadvantaged or somewhere in between – shape us. They change us and mold us into the beings that we are today. 

Sometimes these life events set us back. 

Sometimes they hold us back.

Sometimes they become the reason for not living up to our full potential. 

But what we don’t always know – and what I wish someone would have told ME when I was growing up – is that these events, these struggles, these traumas…

… Don’t HAVE to hold us back. 

Yes, these experiences shape us, a part of them is ingrained in us forever. 

And yes, they have a drastic impact on who we are and the people we become. 

BUT –

They do not limit you. 

Or limit the person you can become.

Traumatic Wisdom

I was first introduced to this term by Dr. Gabor Mate, a renowned speaker, and bestselling author who specializes in addiction, stress, trauma and childhood development.

“Trauma cannot always be conquered, fixed, or resolved, but it can be heard, held and loved.”

Dr. Gabor Mate

Dr. Gabor Mate opened my eyes. He reminded me that we cannot change or always resolve our traumas. But we can choose to understand them and use them as fuel towards a better future for ourselves.

His words helped me in my own personal life, but also helped me in my work with my students – many of which came from traumatic backgrounds that I never dreamed of imaginable. 

I could help my students make sense of their traumas. 

To help them understand all of us carry trauma – although it may look different. 

That trauma comes in different forms and manifests differently for everyone.

And to remind them (and myself)…

That they have the power to change their course. 

That they don’t have to remain a victim of their circumstances.

The Power of Choice

The thing is, we always have a choice.

We have a choice in perspective.

A choice in how we see our circumstances.

A choice to use our circumstances and life experiences as setbacks or opportunities.

Choice is the most powerful thing in the world. And can be used in the most powerful of ways. 

As long as we can be conscious of the fact that we ALWAYS have a choice.

We can ALWAYS alter our course.

And with that, I’ll leave you with one final quote:

“I am not a product of my circumstances, I am a product of my decisions.”

– Stephen R. Covey

With love,

Miss T.

Health / Wellness, Mental health

Does Mindset Actually Matter? A Group of Hotel Maids and The Harvard Research Team Have The Answer!

Cassandra Troughton

We say we understand the importance of mindset.

But, we undervalue it. We downplay it.

It doesn’t often make it to the top of our priority list…

We put other things ahead of it.

And we don’t realize they go hand-in-hand.

Mindset plays a role in everything we do!

But why?

And how?

The Science of Epigenetics

Epigenetics is the study of how perception shapes our reality by affecting the way our genes work.

And no… I’m not talking about altering your genes!

Epigenetics explains how parts of our lives – like our environment, situations, our thoughts and behaviors (what we input) – can change the expression of our genes.

It doesn’t alter our genes. Our genes are still our genes.

But our perception can turn genes on and off – almost like a switch.

Perception Shapes Our Biology!

The things you tell yourself and what you perceive about yourself matter!

Thoughts and experiences shape you.

Who you are, who you become…

Your whole reality is manifested by your thoughts. Your perceptions.

I want to share an example of how powerful our thoughts are.

There are many studies out there that prove this point, but here is one you’ll never forget…

Here is how we can harness the power of Epigenetics…

Case Study: Hotel Maids and Harvard.

Harvard Researchers took mindset to the test by monitoring a group of hotel maids.

The group was split into two:

  • An Informed Group
  • An Uniformed Group

The group of ‘informed’ individuals were shown that the work they do is considered good exercise. They gave multiple examples to point out all of the exercise they were getting on a daily basis.

All of the walking – up and down stairs. All of the vacuuming and toting around of heavy cleaning materials. All of the movement they did all day long.

The ‘uninformed’ group was told none of this. They proceeded to work as usual.

At the end of the study, SIGNIFICANT differences emerged between the two groups!

Nothing changed for the ‘uninformed’ group.

But for the ‘informed’ maids…

They became fitter AND healthier!

Their Daily Work Tasks and Behaviours Did NOT Change…

What Did Change Was HOW
They Viewed Their Work…

The ‘informed’ maids saw measurable improvements!

  • Decrease in Body Weight
  • Lowered Blood Pressure
  • Less body fat
  • Smaller BMI.

All of these changes came about, solely through how they perceived their work!

True Epigenetics at work!

Via the placebo effect…

This study showcases that the mindset we have about ourselves (or our work) can affect our reality. Right down to our biology!

How we see the world affects our life.

How we see ourselves affects our life.

With love,

Miss T.

Health / Wellness, Mental health, self care, Stress / Anxiety

No Medication Necessary: How to Boost Your Immune System’s Functioning by 50% With This 1 Simple Addition To Your Day

Cassandra Troughton

We tend to look to external things to help us care for our health.

We take vitamins.

And lift heavy weights.

We ingest medications…

But we don’t often consider what we can do internally.

What if I told you that YOU have more power than you think?

What if I told you that you can care for your well-being and improve your immune functioning by simply… thinking… thoughts?

Specifically, thoughts of Gratitude.

Huh? Gratitude?

Yes, Gratitude!

Let Me Explain…

Gratitude is a strong emotion that brings you into the present.

The opposite emotion is stress, which tends to leave you worrying about things that happened in the past or will happen in the future.

When you are stressed, your body is wasting energy on this stress. Your body is working so hard to combat stress that it leaves no energy left for our immune system. Immune functioning goes down.

Instead of stressing, spending more time each day in gratitude, will help the energy in your body restore. And your immune functioning is greatly improved. It’s receiving more energy.

Gratitude also aids in the production of Immunoglobulin-A (IGA) in our bodies.

What is IGA?

It is an antibody blood protein that helps to fight off sickness!

Boom!

Gratitude for the win!

Dr. Joe Dispenza, neurologist (who also happened to heal his spine with the power of gratitude) has this to say about the power of Gratitude:

“10 minutes of gratitude a day, 3 times a day, strengthens the immune system by 50%. The body begins to produce a chemical called Immunoglobulin A (IGA) – your body’s primary defense against bacteria and virus. It’s your Body’s natural flu shot.”

-Dr. Joe Dispenza

Did you hear that?!

Gratitude Strengthens Your Immune System By 50%!

You have preventative medicine right within you.

Internally…

We must not ignore the power of our thoughts when it comes to our health.

Stress and other dangerous emotions weaken our immune system and can lead to sickness.

But Gratitude…

Gratitude has the power to reverse it…

And YOU hold that power.

So… what will you choose to do with it?

With love,

Miss T.

Health / Wellness, Mental health, Mindfulness, Mindset, self care

Does Your Morning Set You Up For Success? Check Out These 5 Tips On Building a Top-Notch Morning Routine

Cassandra Troughton

Well, September is almost over… And that means our focus this month has been getting back into a routine with work and school.

Oh has it…?

Has it been tricky to get back into a routine this new school year?

If it has, don’t worry – You’re not alone!

This blog post is especially for you to help you make the most of your routines!

With routines, we can build positive habits into our lives.

If you had to implement just ONE routine into your day, design yourself a morning ritual that will assure a thriving day ahead.

A solid morning routine can set the motion for your whole day.

Morning routines have shown to make us

  • Happier,
  • Healthier, and
  • More Productive

Does your current morning do this for you?

If not, here is how to construct yourself a morning ritual that will guarantee a successful day and successful life:

#1. A Successful Day Begins With a Successful Night:

Making sure to get enough, consistent sleep, will allow for an easier wake up the next day. Sleep is crucial for our brains and bodies to get the rest they need – it improves our memory, learning, decision-making and even our creativity. Another way to enhance our mornings is to get our mindset ready the night before. We can do that with some positive affirmations like:

“Tomorrow will be a great day…”

“I will wake up with ease…”

“I will accomplish everything I need tomorrow…”

#2. Don’t Let Your Phone Be The First Thing You Grab Upon Awakening: 

Many of us start our days by checking our emails or social media, but this isn’t what will set our days up for success. Often, we get stuck in “the scroll”… Wasting time scrolling through feeds… While we may see it as useful or a fun way to start the day, our subconscious is busy comparing ourselves to others… Not a way to take on the day.. We need to start off the day with something(s) that nourishes our soul and allows us time to focus on ourselves.

#3. Get a Moment Of Silence: 

This silence could mean meditation (if you’re into it), or visualizing your day, or your future! You may even want to use this moment of silence to contemplate a problem that you need to solve. Meditating, Visualizing, and Contemplating help us feel more in control of our days. And our lives. And you don’t have to carve out a large chunk of time either- it could be 30 seconds, or a few minutes… You get to decide!

#4. Exercise Your Brain: 

This could be done by journaling, or reading, even through art. Use your interests to decide how you want to start the morning exercising your brain. Taking the time to exercise your brain helps to improve its functioning, balances both hemispheres of the brain, and helps to keep it sharp with age!

#5. Get Your Body Moving: 

Find what works for you! If you HATE running… Don’t force yourself to run in the mornings. It will end up working against you. Tailor this to your interests. It can be something as simple as stretching, or doing 10 minutes of yoga, maybe weight training or some cardio. Whatever you choose, make sure it’s something you enjoy doing. And something that’ll get you excited to get out of bed in the mornings!

“This is great and all, but what if I don’t have time?”

Then, I would ask you… are YOU not worth making the time for?

I say, YOU ARE WORTH IT!

No one said you have to carve out a whole hour in your morning to have a successful day ahead! I mean, you can eventually get there.. if you want to.

But begin with waking up just 10 minutes earlier.

That’s it!

Adding 10 minutes in the morning to guarantee an accomplished day…

It’s an easy ‘yes’ for me!

With love,

Miss T.

Health / Wellness, Mental health, Mindfulness, Mindset, self care

Habits that can Make you or Break you: How to Make your Subconscious Mind Work for you

Cassandra Troughton

“Whatever we plant in our subconscious mind and nourish with repetition and emotion will one day become a reality…”

– Earl Nightingale

It’s true.

The habits we chose to nourish our soul with each day are the ones that end up governing our lives…

Like caring for flowers in a garden, we can give our minds the nourishment they need for us to bloom.

If left unattended, our flowering minds begin to wilt…

How can we Harness the Power of the Subconscious?

Maybe you’ve noticed you have the ability to do some things without thinking much about them.

Have you ever found yourself lost in thought while driving to work… And when you arrive, you don’t remember how you got there…?

A little scary… But that’s your subconscious mind at work!

We don’t have to put a conscious effort into some things, like driving to work, because already we’ve engrained these patterns into our brain through daily repetition and practice.

It’s like running on autopilot.

We do many things on the daily where our subconscious mind takes over.

If We Aren’t Careful, Our Subconscious Mind Can Work Against Us…

If we are building patterns of negative habits like:

  • Constant Complaining
  • Negative Self-Talk
  • Unwillingness to try/learn new things (stubbornness)

These types of habits work against us.

They don’t allow room for growth or change.

And they affect our health and well-being – and not in a good way…

So, How Do We Make Our Subconscious Mind Work For Us?

We harness the power of our subconscious mind by building in positive daily habits.

Habits like:

  • Practicing Gratitude
  • Positive Morning Routine
  • Stretching our Minds with Reading and Writing
  • Being open to New Things and Ideas

I Used to Hate the Saying:

“Fake it till you make it.”

But now, I embrace it.

Because our subconscious mind works in exactly this way.

We may not always feel grateful, or happy, or like putting in an effort…

But by making it a daily habit to ‘fake it’, overtime, your mind will start believing it…

And all of those positive habits… will be switched on autopilot!

And THOSE are the habits that will get you somewhere.

Those are the habits we need for growth and happiness. 

With love,

Miss T.

Education, Kids, Mental health, Mindfulness

5 Effortless Mindfulness Practices Any Teacher Can Add To Their Classroom Routine With Ease

Cassandra Troughton

The 2022/2023 school year is around the corner…

(Quite literally… NEXT WEEK! At least here in Canada… :P)

So, let’s get all you Educators out there motivated and ready to practice mindful moments this upcoming school year!

(Future you and your students will thank you for it!)

Are you ready…?

Time.

There just never seems to be enough of it.

Especially in a teacher’s day.

Always asking:

“How can I find the time?”

And understandably so…

Teachers have an extensive list of to-do’s!

An extensive, never-ending list…

HOW can we make time for Mindfulness?

Mindfulness is critical for students’ success, emotional intelligence, and for building life skills.

Mindfulness is essential for teachers’ success, peace of mind, and to prevent burnout.

So, where do we find the time?!

I have the answer for you!

Here are 5 EFFORTLESS Ways to Add Mindfulness into Your Classroom TODAY:

  1. Greet Students at the Door with Gratitude

    Many teachers greet their students at the door each morning. Instead of just saying hi… add a fun “Question of the Day” element by asking kids “What are you grateful for?” before entering. Not only is it a fun way to practice mindful gratitude, you’ll also learn more about your students’ lives!
  2. Take a Belly Breath In Between Classes

    When switching from Math to Science, or English to Social, take a quick moment to pause for a breath. Have students place their hands on their bellies and take one big deep collective breath together. Remind them they are breathing out the previous activity to make room for the next!
  3. Self Check-In’s

    First thing in the morning and at the end of the day, set a 30 second timer and have your students do a quick self check-in. Have students close their eyes (if comfortable) or gaze softly at a spot on the ground. Ask them to pay attention to any thoughts they are having, emotions that come up, or sensations in their body. Remind them not to place judgment on what comes up. Just notice it.
  4. Tapping Before a Test

    Before a test or any difficult assignment/activity, take 30-60 seconds to do a little tapping. Tapping is a wonderful way to decrease stress, it helps your students get into the right mindset before any nerve wracking activity. A quick minute is all you need. You can lead it or put on a tapping for kids youtube video! Try tapping in combination with positive affirmations too.
  5. Warm Up for Gym with Yoga or Mindful Stretching

    Gym is already part of the curriculum. And we already talk about the importance of stretching with our kids. Moving forward, add the mindful element to your stretching practice before beginning your gym class. Remind kids to stay focused and quiet. To pay attention to their bodies and the sensations from each stretch. 

Well, There You Have It!

Some simple ways to sneak mindfulness into your day, everyday!

Time is on your side with these simple classroom mindful moments!

Happy 2022/2023 School Year!

With love,

Miss T.

Health / Wellness, Mental health, Mindset, self care

Miss T. Is Back! Here Are 5 Insights I Gained From Traveling

Cassandra Troughton

Miss T, here!

I’ve been on quite the adventure for the last 18 days…

But,

I’m finally back and ready to take on the world!

On vacation, I visited different places all around British Columbia, Canada.

(If you’ve never been, I highly recommend planning your next road trip there!)

My boyfriend and I drove around from inland B.C. all the way to the west coast where I got the see the ocean for the first time – Yes, I said FIRST time.

We saw the mountains landscape change. We visited friends. We relaxed on beaches and found solitude in the forests…

Like I said, it was quite the adventure!

I’m always grateful for adventures – Especially with my travel partner by my side.

This time… I’m feeling extra grateful!

Grateful for the reset, but also grateful for insights I had while on my trip.

Some insights were things I had realized before, but vacation provided a gentle reminder.

Others were complete revelations!

Today, I’d like to share these insights with you!

Maybe you can relate because you’ve had similar insights from your last vacation.

Or maybe, it’s been a while and you could use the reminder too.

So… Here it goes!

5 Lessons Learned From My Travels Across B.C.:

#1: Get Outside!

And as often as you can! Connect with nature and Mother Earth. Spending time reconnecting to our natural roots is healing for the mind, body and soul. It’s a beautiful way to reset.

I knew this before, and I am reminded again by the way I feel now. I am reinvigorated and feeling ready to take on the world!

English Bay in Vancouver, B.C.

#2: Reconnect with Friends (Or Make New Ones)!

Distance is not a good reason to lose touch. But don’t beat yourself up if you have lost touch… It’s never to late to reconnect! And road trips are the PERFECT way to do just that! We managed to get 3 different visits in during our time in B.C. and I’m so glad we did!!

What if you don’t have friends in other places? Make NEW friends! Get yourself out there and connect! Chances are, you’ll run into friendly locals or even some who are on their own travels. You just never know what friends you might find! They may even become friends for life! Connection is fulfilling. And a human necessity.

Meeting NEW friends at Shambhala Music Festival!

#3: Challenge Yourself!

Try new things and get outside of your comfort zone. Whatever that looks like to you! Maybe its reading a different genre of book than you usually do, or maybe its going zip lining or bungee jumping! Challenging yourself and facing fears is a rewarding experience.

During our trip to B.C., we found ourselves visiting a friend in Vancouver who took us on a WILD bike ride around the coast! We had just been at a music festival and needless to say, we were NOT in the shape to ride that distance in our one speed bikes… 😛 BUT, we did it anyways! No regrets!

During the wild bike ride around the coast with our good friend, Rich!

#4: Harness Your Inner Child With Play!

Play is SO important! – Yes, for adults too! We often get too busy in our work and homes lives that play takes a seat on the back burner on our priorities. But it shouldn’t! Play is essential for our wellbeing. And while on vacation – with no responsibilities and no pressing deadlines – is the PERFECT time to get some play in.

Remember, play looks different for us all depending on what you find fun and what nourishes your soul. For me, play looks like dancing to loud bass-y music in the sunshine surrounded by others harnessing their inner child too. Its okay to be a little silly sometimes. Let loose and let your inner child out!!

Harnessing our inner-children at Shambhala Music Festival!

#5: Scrap Your Calendar (And Phone While You’re At It)!

Who cares what day or time it is when you’re on vacation?! It’s not important! Be present in the moment and cut off your ties with the outside world – As much as you can anyways (You may want to check in or set an alarm when it’s time to go home though :P). Typically, I have a very rigid and strict schedule, but on vacation I’m able to take a break from that rigidity. There’s something exciting about not knowing what time it is other than looking at where the sun is in the sky to decide. Its freeing.

I also choose to put my phone away, with the exception of using my phone to take the odd photo. In fact, my phone was on airplane mode the majority of the time. I didn’t need anything to distract me from the beautiful vacation I was experiencing. I was living in the moment. And I suggest you do too!

Last stop on our trip – Canyon Creek in Golden, B.C.

I hope you found something of value here!

Wishing you all the best on YOUR next vacation!

With love,

Miss T.

Education, Health / Wellness, Mental health, Mindfulness, Mindset, Stress / Anxiety

Kids Keeping You On Your Toes? How to Find Mindful Moments In You Day Even If You Just Don’t Have The Time

Cassandra Troughton

“If only I had more time…”

“My schedule is packed…”

“My plate is just too full…”

These are some of the things I hear often when people answer the question:

“Have you practiced mindfulness with your kids today?”

Whether you’re a parent or a teacher… I get you…

Time is a hot commodity that we are always running out of.

Your hands really are full – You’re busy wearing ALL the hats, and doing ALL the things.

BUT, I want to share a secret with you…

You DO Have Time for Mindfulness!

Listen,

When we hear the word mindfulness, we assume we need to carve out a large chunk of time in our days to focus on a single mindfulness practice – like meditation.

This is not the case!

Mindfulness can be weaved in throughout our days, ALL day!

Mindfulness Isn’t Just a Practice…. It’s a State of Being!

We can practice mindfulness when:

  • We are eating our food mindfully
  • We are actively listening and engaged in a thoughtful conversation
  • We are going for a walk and paying attention to our surroundings

The point of mindfulness is to focus our attention on ONE thing – to minimize distractions.

You Don’t Need To “Schedule” Time for Mindfulness.

While you sure can, it is not a necessity! It’s not even a requirement!

It might be helpful at first to write down reminders or come up with a written plan of how YOU want to add mindfulness to your kids (and your) lives.

(Because lets be real here for a moment, if you’re expecting your kids to be more mindful, then you sure as hell be too! Role modelling for the WIN!)

Either way…

You don’t need to add anything or change your schedule around.

You just have to change HOW you view the things that you currently do.

Open Your Eyes to The Possibility of Mindful Moments.

All you need is a minute.

Can you pause more throughout your day to get a quick deep belly breath in with your kids?

Can you use all 5 of your senses to enjoy your meal with your family at the dinner table instead of scarfing it down mindlessly in front of the TV?

Can you put away your phone when talking to your children? Be fully present for them?

YES, YOU CAN!

Mindfulness is a Necessity.

The world is busy and so full of distractions. Anxiety and depression are on the rise – they were well before COVID hit our world. Now, they are increasing at an alarming rate.

Kids (and adults too) are struggling more than ever to cope with stress and manage their ever-changing emotions.

Mindfulness is The Answer.

Living more mindful lives is what will save us.

With mindfulness, our kids will live long and healthy lives. They will more effectively manage their emotions and cope with the uncertainty in the world.

Because we know, uncertainty isn’t going away anytime soon.

We can’t control everything going on around us.

BUT, we can control our response…

We can control our internal states.

I Love the World and It’s Future Generations.

(And I know you do too.)

I envision a peaceful, mindful world – with less people worrying over uncontrollable’s, more people coping and understanding the value of their emotions.

I envision our kids leading their kids. Helping them to live mindfully, and lead healthy, full lives.

Do you see it too?

With love,

Miss T.