Category: self care

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.

compassion, Health / Wellness, Kindness, Mindfulness, Mindset, self care

Self-Talk: Why What We Say to Ourselves Matters

Cassandra Troughton

When was the last time YOU took inventory of your thoughts?

Specifically – The thoughts you have about YOURSELF…

Our Internal Dialogue

Self-talk is the voice inside our heads that commentates our life.

This internal commentator shares its thoughts on our actions, on our decisions, on our personality and even, our looks… It always seems to have an opinion…

And I’m going to be honest with you here… It’s not always the kindest opinion – It’s often a judgemental opinion. 

Our self-talk develops and changes based on our past experiences, and the people we spent the most time with. It develops based on how the people around us, especially those closest to us, spoke about themselves. 

Over time, this self-talk becomes deeply ingrained in us.  

We don’t always think about its implications, because of it being deeply ingrained into our system. We tend to dismiss the impact our self-talk has on our lives. 

In reality: The things that we say to ourselves matter. 

It matters because these things manifest our reality… They way we talk to ourselves shows up in our mental and physical wellbeing…

Negative Self-Talk: An Unhealthy Pattern

Negative self-talk pops into our heads in the form of self-criticism, doubt, and negativity. 

All too commonly, we tell ourselves: 

  • “I’m not good enough.” 
  • “I always mess things up.”  
  • “I’ll never be able to do it.” 

We set ourselves up for failure with such unkindness about ourselves.

By continually engaging in negative self-talk, we create a self-fulfilling prophecy that reinforces our negative beliefs and behaviours. 

We reinforce the cycle of negative self-talk. 

Escaping the Cycle

What about positive self-talk, then? 

It is an optimistic and encouraging internal dialogue that promotes self-confidence and self-esteem.

Positive self-talk sounds like this:

  • “I can do this.” 
  • “I am capable.” 
  • “I am worthy of love and respect.” 

This kind of self-talk helps us overcome obstacles, achieve goals, and maintain a positive outlook on life. Most importantly, it helps us to love and accept ourselves for who we are.

We can harness the power of positive-self talk to reverse the cycle.

Change is Hard… But NOT Impossible.

Trust me, I get it… Growing up in this day and age, in this world, poses a real challenge to unleash our confidence. To be vulnerable. An to accept ourselves for who we are.

It’s much easier to revert back to our deeply ingrained patterns of negative self-talk.

Our subconscious holds onto this pattern tightly – It doesn’t want to let the negative self-talk go. It’s all it knows after all… 

This negative pattern becomes our default mode. 

Here’s the thing: We CAN reverse this pattern. We CAN rewire our brains with a NEW default mode.

To rewire our brain and get ourselves out of this negative self-talk pattern, we need to do some serious brain training.

It’s time we become intentional about our positive self-talk!

We can interrupt self-defeating thoughts by redirecting to positive ones. 

Look, I’m not saying we’ve got to be perfect all. the. time.

We are human after all. Flaw is a part of our design.

But –

If we can begin to be conscious of these thoughts and redirect ourselves to choosing new thoughts, this is the start of a beautiful new life…

It’s as simple as catching yourself the next time you tell yourself: “Ugh, I’m so stupid…”, taking a pause (maybe a deep breath) and then re-telling yourself:

“Okay, I’m not stupid, it was only just a mistake. I’m actually a smart human who makes great choices. We’re all entitled to mistakes.” 

Manageable, right?

And the more we can get into the habit of catching ourselves, and redirecting ourselves, our brain will begin to change… And a new default mode takes over the subconscious mind!

I Used To Tell My Students

“Would you say those things to your best friend?”

The answer is almost always no. 

It’s easy to show compassion to our friends, why is it so hard to show compassion to ourselves?

I’m going to let you in on one last secret: You will be the best and longest friend YOU will ever have. 

You will always be there for you.

So, nurture the friendship you have with yourself well. It’s the most important friendship you’ll ever have. 

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.

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.

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

Meaning Making Machines: Do You Filter The Stories Your Brain Tells You?

Cassandra Troughton

Do you notice that your brain comes up with stories?

You’re having lunch with a friend and theres a couple at another table getting into a heated conversation. You can’t actually hear what they are saying but… their faces and body language says it all.

Your mind automatically fills in the blanks.

It begins coming up with stories about what the couple could be arguing about.

“Maybe she caught him checking out the waitress…”

“Or maybe she spent a little too much of their money on those heels..”

No matter how ridiculous or unlikely the story we come up with is, our minds are willing to create it.

Our Brains Are Meaning Making Machines!

Our brains are designed to close loops. It fills in the gaps of missing information as if it is fact.

They label a story as either positive or negative.

But, do you notice….

Our brains lean towards labelling the negative, more catastrophic side of things?

Our Brains Are Designed to Help Us Survive, NOT Thrive…

The brains key function is to keep us safe and out of danger.

This kept us safe when days were simpler….

“Oh snap, that lion is approaching me with hunger in his eyes, I must escape…”

These days, it has definite downsides….

Debilitating, even.

I watched a video recently by Alex Hormozi who perfectly explains the downsides of labelling situations as positive or negative – especially when it comes to our Mental Health…

We See Experiences As Two Opposing Sides of a Spectrum

We label moments in time as either:

  • Good or Bad
  • Happy or Sad
  • Relaxed or Stressed

The problem is, when an experience isn’t ideal, our brains label it as a “negative experience.”

It kicks into survival mode. It tells us that this negative experience is “bad or wrong.”

It wants us to escape it – often by taking medication, or finishing off that 6-pack in the fridge…

The thing is….

These “negative experiences” aren’t bad at all….

They’re What Makes Us Human!

It is okay – in fact – normal to experience both highs and lows.

It’s part of the human experience.

It is a blessing to feel so many emotions – We need not condemn ourselves when we are feeling low.

So, Is Being Human The Problem?

Not at all!

Feeling a range of emotions – ups and downs – is human nature.

Just like it’s our brains nature to help us survive – even if that means telling us irrational explanations to an experience.

It’s up to us to decipher if the labelling going on in our brains is rational or not.

(Hint: most times… its not)

Man’s Search For Meaning

Alex Hormozi ended off his video by sharing a little piece of advice from this book by Viktor E. Frankl…

Viktor E. Frankl – for those who do not know – was a Holocaust survivor. He survived the Auschwitz Concentration Camps in Nazi Germany. His family did not…

In his book, he shares his experiences as a prisoner and the revelation he received about life and suffering.

Viktor’s message is simply this:

“Between our circumstances and our responses, there is always CHOICE.
Suffering is OPTIONAL.”

This is coming from a man who has been through the worst of the worst.

Even he can find meaning in suffering.

The key is not eliminating emotional distress or negative experiences, but accepting it as a part of being human.

And being able to find meaning in the madness.

With love,

Miss T.

If You’re Interested In The Alex Hormozi Video I Was Referring To In This Post,

You Can Check Out The Video Below!

Health / Wellness, Mental health, Mindfulness, self care

You Or Your Breath… Who Control’s Who?

Cassandra Troughton

Did you notice your breathing today?

Chances are, you’ve been breathing unconsciously your whole life. Without ever thinking about it.

And why should you have to start breathing consciously now?

Your Reptilian Brain, which Controls your Instincts, Automatically Signals your Body to Breathe.

You don’t ever have to think about it.

Or do you…?

You might not… but you should!

Why?

Even though our Reptilian Brain does a good job of keeping us alive, all the stress in the world makes for shorter and shallower breaths.

The Reptilian Brain is keeping us alive by keeping us breathing… but that doesn’t mean it keeps us breathing well…

Not in the long term, at least…

Stress is Everywhere These Days…

With all of this added stress, our breathing has changed.

We no longer fill up the entirety of our lungs when we inhale…

And we don’t fully empty out our lungs on the exhale…

We miss the opportunity to get the most amount of oxygen delivered to our bloodstream. And to the rest of our bodies.

Without the proper amount of oxygen delivered to the body, it lacks the ability to function optimally.

Lack of oxygen contributes to:

  • Ramped up Nervous System – more stress.
  • Reduced Immune Functioning – more sickness.
  • Decreased Functioning in the Heart, Brain, and other Organs – a whole lot more stress and sickness.

Our Body Systems are Connected.

Connected by our breath.

We need to stop taking our breath for granted.

Our breath is our life force.

It isn’t something we can afford to forget about.

The key to health: Remember to notice your breathing.

And then breathe like your life depends on it.

Because…

… It does.

With love,

Miss T.

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

Teens Have It Rough: Help Your Teenager Navigate Tough Waters With This All-In-One Gratitude Journal!

Cassandra Troughton

Teenagers Sure do Have it Rough…

For them, life is a balancing act.

  • Balancing stress from all the social pressures…
  • Struggling with confidence and self-acceptance…
  • Questioning their place in this world…

They have to deal with all this (and more) with an under-developed brain.

Their brains are STILL a work in progress…

I look at that list (even with my developed adult brain) and know I’d be struggling balancing all of that too…

So What Can We Do?

How can we help them navigate through this tricky spot in life?

I asked myself these very same questions at the beginning of this school year…

Because this School Year, I Found Myself Neck-Deep in the Middle of Grade 9 Classroom Waters…

This classroom was filled with some complex kids with complex needs…

I wanted to help them…

The way I wish someone helped me back then…

They desperately needed certain skills…

Skills that would help them THRIVE, instead of just SURVIVE…

This is why, after much thought and a lot of field research (testing the waters of my Grade 9 classroom), I came up with a way to help my students build an essential skillset!

A skillset that would help them, not only, navigate the rough waters of Junior High, but also prepare them for life (and develop their brains along the way)!

Introducing…
The Kids Yoga Stories Gratitude Journal for Teens!!

Okay, but what makes this Gratitude Journal so special?

How is a gratitude journal supposed to help our struggling Teens…?

Well, THIS journal is MORE than just any old Gratitude Journal…

In fact, it helps Teens develop qualities and skills like:

  • Emotional Regulation and Stress Management
  • Confidence and Self-Esteem
  • Empathy and Compassion for Themselves and Others
  • Positive Self-Talk and and Self-Acceptance
  • Forgiveness and Perspective Shifting
  • And of course, Expressing Gratitude and Feelings of Appreciation

How Does One Journal Do All of This?

It provides regulation strategies, like Breath of the Month and Mindful Colouring, to manage stress and anxiety – tools that Teens can use for life!

(I don’t care who you are, you can’t tell me Teens are “too cool for school” to colour… My field research says otherwise! :P)

The Weekly Positive Affirmations promote positive self-talk, self-acceptance, boosts confidence and reminds Teens to show themselves compassion. We are all just human, after all.

The Gratitude Questions and Challenges are thought provoking and help shift perspective in Teens. They begin to understand their place in the world and have appreciation for whats going on around them.

This Interactive Journal provides a creative outlet for Teens to get thoughts and worries out of their heads. Getting things out on paper gives Teens the chance to reflect on experiences and even learn from them.

Plus, we already know that when our Mental Health improves, so does our overall health! This translates to other parts of our lives.

And Teens will benefit for years to come!

But Why?

Why Did I Decide To Create A Journal For Teens Unlike Any Other?

Well, I’d like to ask you this…

Do YOU remember what it was like being a Teenager?

I sure do…

And when I met my Grade 9 students on that very first day, I saw myself in all of them.

All of my insecurities…

All of my worries…

All of my struggles trying to fit into the world…

I Barely Got By My Teen Years

I wasn’t about to let that happen to these kids.

So…

I asked myself,

“How would I have helped MYSELF back in my Teen years?”

“What supports did I desperately need?”

DIY: Gratitude Notebooks

A few students and I put together personal notebooks filled with gratitude, breathing and calming strategies, affirmations, and other random thoughts!

The note books were amazing, but they just weren’t quite enough…

They weren’t as organized as I would have liked.

They weren’t as appealing to the Teenager who is concerned about appearance.

So….

I took all of these lessons I learned from my Gratitude Notebooks,

All of the lessons from my Teenage students,

And all of the lessons from reflecting on my Teen years,

And turned them into the beautiful…

Kids Yoga Stories Gratitude Journal for Teens!

KYS Teen Gratitude Journal

“It takes courage to grow up and become who you really are…”

The Kids Yoga Stories Gratitude Journal for Teens helps teens develop the courage to be who they really are.

So they can be who they are really meant to be…

With Love & Gratitude,

Miss T.

If You are Interested in Helping Your Teen Navigate Tough Waters…

Check out the Kids Yoga Stories Gratitude Journal for Teens!

Get Your Copy Here!

Twelve weeks of Gratitude Journal Prompts, Reflection Questions, Breathing Exercises, Positive Affirmations, and more!

This Journal Also Includes:

  • A NEW Gratitude Question EVERY DAY
  • Weekly Mandala Colouring Pages (That Double as Positive Affirmations)
  • Inspirational Quotes for Each Day of Prompts

Here Are What Some Teens Had To Say About The
Kids Yoga Stories Gratitude Journal:

“I would buy 8 copies of this journal if I could…”

-Grade 9 Student

“Can you let me know when this journal comes out so I can get my parents to buy it?”

-Grade 7 Student
Get Your Copy of The KYS Gratitude Journal For Teens Here