Finding Joy This Time of Year – Embracing the Shorter Days and Winter Months

Finding Joy This Time of Year – Embracing the Shorter Days

Many of us approach this time of year with a bit of dread. The days are darker, we are seeing less sun, and our energy tends to drop and of course the dreaded cold is coming.

What if we could look at it all differently and embrace this time of year?

Rather than wishing for spring, here are some tips to embrace the time of year and find your joy in this moment.

Mental upgrade: “I GET to enjoy the change of season” – there are many gifts that come with the change of season. What is your list of things you ‘GET’ to do? Here are a few of my favorites.
    1. Enjoy more warm cups of tea.
    2. Indulge in peppermint mochas from time to time.
    3. Light a fire
    4. Watch more movies and cuddle with my favorite people and blanket.
    5. Wear some of my favorite vests, cozy sweaters, hats, scarfs.
    6. Go for walks with no bugs.
    7. Favorite time of year for hikes in the woods.
    8. Have friends over for home cooked meals – lots of soups, and stews.
    9. Make more cozy meals.
Give yourself permission to relax and reflect.
    1. This is a great time of year to reflect inward. I always recommend doing more journaling this time of year. Setting intentions for what you are creating next in your life. Also doing some gratitude journaling to anchor you in the present moment and feel the joy of the NOW.
    2. Relax – this is a great time of year to recharge, just like bears go into hibernation we need to do a little of the same. Maybe go to bed earlier, spend more time meditating, have more quiet time to conserve and replenish our energy. Embrace this time to really relax more with quieter nights at home.
    3. Put a couple of things on the Calendar to look forward to: This helps with the blah days. Book a dinner out with friends, maybe a staycation or holiday. Plan a get together with friends, book a spa day. Whatever brings you joy, make a point to schedule things on the Calendar. Having something to look forward to is always a mood booster.

One thing I was reminded of recently is how precious life is. Life is not meant to be wishing our days away, rather to enjoy them to the fullest. It would be a shame to just be living for the summer months and not enjoy the beauty that the NOW brings. There are many gifts to the shorter days and the colder weather, we might just have to look at it through a new perspective. I love spring and summer, and have also learned to embrace the cooler months because life is short, and I don’t want to spend my time wishing it away.

Wishing you many gifts and blessings this time of year.

With love,

Julie

CEO of The Positive Change Group

Nature’s Frequencies on Wellbeing

Nature’s Frequencies on Wellbeing

The concept of nature having a “frequency” can refer to a variety of patterns and cycles found in nature.

For instance, the Schumann resonances are electromagnetic waves that resonate around Earth’s atmosphere and are often associated with the “frequency” of the Earth, typically around 7.83 Hz. These resonances have been a topic of interest in the scientific community for their potential impacts on human biology and behavior.

In a more abstract sense, “nature’s frequency” can also refer to the ambiance or the overall energy of a natural setting, which many people find calming and restorative.

It’s certainly true that there are many rhythmic, cyclical patterns in nature, and that interacting with these patterns can have profound effects on human health and well-being.

Nature’s Frequencies is Recognized for Restorative Properties on Mental Well-being

The sound of ocean waves or rustling leaves can reduce stress and anxiety levels by triggering relaxation responses in the brain, leading to a sense of tranquility and inner peace. Similarly, these frequencies can foster concentration, making them a popular choice for mindfulness practices and meditation.

Physical Health Benefits Associated with Nature’s Frequencies

Some studies suggest that exposure to sunlight’s frequency can help regulate sleep cycles and improve mood by managing melatonin and serotonin production in our body. Likewise, the grounding effect experienced when walking barefoot on earth (often referred to as “earthing”) is thought to neutralize negative ions in our body. Earthing, potentially reduces inflammation and improving overall health.

Encourages Outdoor Activity

Interacting with nature’s frequencies encourages outdoor activity. This engagement not only promotes physical exercise but also provides opportunities for social interaction and bonding, which are both essential for emotional health and building strong, supportive communities.

Nature’s Frequencies on Creativity

Natural settings and their associated sounds can stimulate the brain and foster a creative mindset. It is also beneficial in various domains, from problem-solving to artistic expression.

The benefits of nature’s frequencies extend across various aspects of human health, fostering mental tranquility, physical well-being, and creative thinking. As the world becomes increasingly urbanized, finding ways to maintain our connection with these natural rhythms and patterns could be key to ensuring our holistic health and well-being.

Nature’s Role in Becoming Conscious

Spending time in nature can greatly assist in maintaining focus on the present moment, a concept central to mindfulness, the practice of bringing one’s attention to the experiences occurring in the present moment.

Natural settings, with their intricate sights, sounds, and smells, provide rich stimuli that can anchor attention in the present moment. When you’re paying attention to the rustling of leaves, the smell of damp earth, or the feel of a cool breeze on your skin, you’re actively engaging with the here and now, rather than dwelling on past memories or future concerns.

This can be especially beneficial for those struggling with anxiety or stress, as these conditions often involve excessive worrying about the past or the future. Being immersed in nature and attuning to its sensory experiences can be a grounding experience, pulling one out from the whirl of thoughts and offering respite from mental stressors.

Moreover, nature tends to operate at a slower pace than our often hectic modern lives. This slower rhythm can help us slow down as well.  It reduces the tendency to rush or multitask and enabling us to engage more fully with our current experiences.

In this way, spending time in nature can help promote a state of mindfulness, increasing awareness of the present moment and contributing to overall mental well-being.

Need a jumpstart to your happiness? Why not book a free consultation to discuss how hypnosis can help?

by Julie Cass

thepositivechange.com

 

Are you Ready to Let Go?

Are you Ready to Let Go?

 

The willingness to let go this fall is a beautiful reminder of the natural rhythms that happen within the change of season. Have you noticed that fall is a time of letting go? We see the trees literally letting go of their leaves, and when we do this from an emotional healing place, it gives us space to let in the new.

Before it gives us space to let in the new, it also gives us clarity; clarity of what we want. Clarity of what our new program can be. On more dreams, bigger dreams, and aspirations.

When we are bogged down with limiting beliefs, whether that’s insecurities, feelings of not being good enough, it would do us good to let go of the things that don’t serve us. Are you repeating a program from the time you were a child that has held you in darkness and not allowed you to shine your light?

What are you willing to and permitting to release and let go to create clarity; to empty your tank? Let’s look right now at all the things that you can let go of.

Old Habits:

October can be a great time to reflect on unhealthy or unproductive habits and consider letting go of them to make room for personal growth.

Grudges and Resentments:

Just as trees shed their leaves to start anew, individuals can release grudges and resentments that may be holding them back from moving forward in their relationships and personal well-being.

Stress and Anxiety:

Autumn can be a time to embrace tranquility and reduce stress. Letting go of excessive worry or anxiety can help create mental space for a sense of calm.

Material Possessions:

As you witness nature simplifying itself, you might consider decluttering your own life by letting go of material possessions you no longer need.

Negative Self-Talk:

Shedding self-doubt and negative self-talk can be a powerful way to promote mental and emotional growth.

Expectations:

Release unrealistic expectations you may have placed on yourself or others, allowing for more authentic and less stressful relationships and experiences.

Regrets:

Just as the falling leaves can symbolize the shedding of regrets, it’s a good time to reflect on past mistakes, learn from them, and let go of any lingering regrets that may be hindering personal growth.

Past Attachments:

Whether it’s relationships, memories, or experiences that no longer serve you, October can be a time to release attachments to the past and embrace the present moment.

Fears:

Face your fears and consider letting go of irrational or limiting fears that may be holding you back from pursuing your goals and dreams.

Expectations of Perfection:

Let go of the need to be perfect in every aspect of your life. Instead, embrace imperfection as a natural part of the human experience.

When we link the idea of letting go with hypnosis, we achieve an emotional detox. The healing power is really in just releasing and letting go so that the magic of transformation can happen.

Tips on how we let go when we notice the leaves falling from the trees.

  1. Become consciously aware of the thoughts in your mind that are creating disharmony, meaning emotional discomfort. You can do this by questioning your emotions and asking, “What is my emotion connected to?” “What thoughts or programs am I telling myself?” Once we can pinpoint the thought then we can simply do a tapping exercise to let that go.
  2. Do a brain dump. Write in your journal all the negative things you’re ready to let go of. Just do a brain dump on a journal very cathartically to let it out. You can burn that page, ceremoniously if you like. The key is to just let go of what no longer serves while sitting in presence.

The idea of letting go during October when the trees shed their leaves can be a metaphorical reflection on personal growth, change, and renewal.

By Julie Cass

The Positive Change Group

 

Reset for the new business year!

Reset for the new business year!

 

As the warm embrace of summer begins to give way to the crisp air of September, a golden opportunity emerges—a chance to reset, rejuvenate, and realign our energies. The symbolic significance of this transitional month offers a perfect juncture to embark on a journey of elevating both personally and professionally, starting with a revitalizing act: clearing clutter from our physical spaces. A new business year!

There’s a curious connection between the environment we inhabit and the thoughts that occupy our minds. An office cluttered with disorganized papers, forgotten artifacts, and remnants of the past can inadvertently mirror the chaos within. As the September breeze rustles through open windows, it’s time to declutter not only our surroundings but also the mental cobwebs that have accumulated. By purging the extraneous, we create space for fresh ideas and perspectives to flow freely. This act of tidying up is more than an aesthetic overhaul—it’s a tangible step toward mental clarity.

Clearing Physical Clutter

  1. Set a Clear Intention: Before you begin, establish a clear intention for the space you’re decluttering. Whether it’s your office, bedroom, or living area, envision how you want it to feel and function once the clutter is gone.
  2. Divide and Conquer: Break the space into smaller sections to prevent overwhelm. Start with one area at a time, such as a desk, shelf, or drawer.
  3. Sort and Categorize: As you go through items, sort them into categories like “keep,” “donate,” “discard,” and “relocate.” Be honest with yourself about what you truly need and use.
  4. Declutter with Purpose: Keep only items that serve a functional or sentimental purpose. Let go of things that are broken, unused, or no longer relevant to your life.
  5. Organize and Store: Once you’ve decided what to keep, organize items in a logical manner. Use storage solutions like boxes, bins, and shelves to keep things tidy and easily accessible.
  6. Create a Maintenance Plan: To prevent clutter from building up again, establish a regular cleaning and organizing routine. Spend a few minutes each day tidying up to maintain a clutter-free environment.

Clearing Mental Clutter

  1. Practice Mindfulness: Mindfulness involves being present in the moment without judgment. Engage in activities like meditation, deep breathing, or yoga to calm your mind and create mental space.
  2. Journaling: Write down your thoughts, worries, and feelings in a journal. This can help you unload mental baggage, gain perspective, and identify patterns of thought.
  3. Prioritize Tasks: Create a to-do list and prioritize tasks. Focus on completing one task at a time instead of trying to multitask, which can lead to mental clutter.
  4. Digital Detox: Clear your digital space by organizing your emails, files, and apps. Unsubscribe from unnecessary emails and limit your time spent on social media.
  5. Let Go of Negative Thoughts: Practice self-compassion and challenge negative self-talk. Replace self-criticism with positive affirmations and constructive thoughts.
  6. Practice Gratitude: Shift your focus to the positive aspects of your life. Regularly express gratitude for the things you have and the experiences that bring you joy.
  7. Simplify Commitments: Evaluate your commitments and responsibilities. Learn to say no to tasks or activities that add unnecessary stress and clutter to your life.
  8. Engage in Creative Activities: Engaging in creative pursuits like art, music, or writing can help channel your thoughts in a productive and expressive manner.

With a clean canvas before us, the next step in this September reset involves crafting powerful intentions. Intentions are more than mere resolutions; they are conscious declarations of purpose that guide our actions and choices. As we shed the layers of self-sabotage, we invite in the possibility of growth and transformation. No longer weighed down by doubt or fear, we can set our sights on loftier goals and dreams. The magic lies in believing that we are worthy of the success we seek, and that belief becomes the driving force behind our every endeavor.

Interestingly, as we let go of the hustle mentality that often leaves us exhausted and burnt out, a profound shift occurs. Inspired action takes center stage. Unlike the relentless grind of hustling, inspired action emerges effortlessly. It’s a state where our thoughts are in harmonious alignment with our objectives.

Example affirmations include:
  • “I am in flow with my business, it comes easy to me.”
  • “My thoughts are in alignment with my vision.”

This alignment creates a natural flow that propels us forward with ease and enthusiasm. Each step taken feels purposeful, each decision intentional. Inspired action isn’t about pushing ourselves to the limit; it’s about tapping into our innate creativity and resourcefulness. It means moving away from hustle and more into flow.

September is a reminder that life operates in seasons, and each season comes with its unique invitations. As summer fades we find ourselves standing on the threshold of autumn—a season of change, a time for reset and a time for inspired action.

By clearing the clutter from our surroundings and minds, we prepare the canvas of our lives for a fresh masterpiece. With intentions set and self-sabotage dismantled, we embrace the liberating concept that success need not be an arduous journey. Instead, it can be a dance of inspired action, where our thoughts and aspirations dance in perfect harmony.

This is when the real magic happens. The action should feel easy and fun; this is when you know you are in alignment.

Happy September and may your month be purpose-filled and fun.

 

Julie Cass

The Positive Change Group

Want to create your magic?

Want to create your magic?

Turn up the volume on your SELF-WORTH.

I have learned in my own life and what I have witnessed with my clients over the years is that real magic begins to happen when we can really feel, understand, and believe in our own WORTH.

So much of our disharmony or fear, anger, frustration reflects how we feel about ourselves. We may feel frustrated because something we wanted so badly has not happened. We may feel hurt because we were rejected by a client or maybe a love interest. Or we feel disappointed when something does not work out the way we anticipated.  This all then feeds into a deeper well of not feeling worthy enough.

The issue is, most of us do not understand or connect the dots with this having anything to do with our feelings of lack of self-worth.  Many times, we just feel it is bad luck or worse we criticize ourselves by saying things like; “I’m never going to find a love, I am never going to get this promotion.” etc.

Let’s break this cycle now and create some magic.

I have seen so much magic happen, almost instantly, with myself and my clients when we re-program our minds to feel our unlimited worth.

When we act from a place of elevated worth, we feel worthy to be happy, we feel worthy to relax, we feel worthy to fulfill our desires, we feel worthy to love what we do for a living. It is unlimited to what we can attract that feels so amazing when we act from a place of self-worth.

The real magic in life is knowing your own worth without having to rely on the outside world to give you this validation. It is knowing you are worthy because you are here, because you breathe. It is not having to accomplish another goal to feel it, to achieve a better grade to feel it, to get recognition to feel it. These outside validations feel great, but they are fleeting. The feeling does not last because we become addicted to them and need more of them to keep feeling worthy.  It is not true inner peace; it is only temporary.

Creating real inner peace is knowing you are worthy no matter what.

To know that you are enough right now and that you don’t need to prove anything to anyone to be worthy.

When we understand this and feel this, the best thing happens; all the things you want start to happen in flow.  They do not need to feel like a struggle. It just happens. And yes, it feels good when it happens, but it certainly does not define your worth. Because you already know you are worthy regardless of what is happening around you.

That is living in magic. That is what is possible for you.

To work on reprograming the mind, you can do this through hypnosis and getting our body into a relaxed state so we can begin a new dominant thought around self-worth and love. A new belief and knowing of our worth. Becoming aware and focusing on our core being is vital in detecting our worth. One of the best ways to becoming aware of who we really are is to temporarily let go of the numerous titles we identify with, i.e. a Mother, a Sister, our career,  etc. What is left?

To help you do this I have created a beautiful meditation on Self-Worth.

My suggestion is to listen to this before bed every night and allow your subconscious mind to get a new program and unlock the well and depths of your WORTH.

You got this.

Enjoy the magic.

Julie

The Positive Change Group

Work Life Balance – Why it is impossible to achieve unless we internally shift.

Work Life Balance

Why it is impossible to achieve unless we internally shift.

 

Work-life balance is something that millions of people try an achieve every year with very little success often leading to burnout and overwhelm.  What exactly does work life balance mean and why has this become one of the most sought-after ideals of our modern-day world?

Work-life balance is often referred to as balancing the time we spend at work with time spent in our personal lives including time with loved ones, social time and selfcare.  The problem with this is we may never actually get a balance between the two, however what is important is how you feel.  The truth is it is nearly impossible to achieve balance all the time because there will be time-sensitive deadlines or projects that come up with work and throw the balance off.

So how do we successfully manage this delicate equilibrium between the demands of work and personal life?

Rather than waiting for your external world to give you the balance, they key is understanding that it is an internal job to achieve this balance. So much of this has to do with our perspective on things. What is the story we are telling ourselves and where is your mind right now?  Many times, we feel out of balance because our mind and body are disconnected.

Let me explain.

1. Upgrading the ‘story’ we tell ourselves

A mindful approach to your thoughts will help you achieve inner peace and balance. Many times, our inner story is around telling ourselves how hard something is or complaining about the task at hand or the person we need to deal with. A self loving or balanced approach to creating inner peace must first come from changing inner dialogue to more up-lifting and encouraging statements such as:

“I got this.”

“I am strong, and I can handle this.”

“This project might be demanding but I can do it and I am giving myself the necessary breaks I need to recharge.”

“This might feel like a challenge right now, but the answer is always there, and I will figure it out with ease and grace.”

“Right now, I am going to solely focus on work and then tonight when I am home, I will enjoy a wonderful meal with my family.”

If you want to feel better the most effective way is to change your internal story. You will feel better when you change what you tell yourself!

2. Connecting Your Mind and Body – Being Present

Being present is an essential aspect of attaining work-life balance. It means fully engaging and immersing oneself in the present moment, whether at work or in personal life. When you are present, you can give your undivided attention to the task at hand, improving productivity and efficiency. Being present also enables you to connect with others on a deeper level, fostering stronger relationships and social support networks.

In the context of work, being present means focusing on the task at hand, minimizing distractions, and practicing mindfulness. It involves being fully engaged in work-related activities and avoiding multitasking, which can lead to decreased productivity and increased stress.  Multitasking is like fracturing your energy trying to divide yourself in pieces leaving you feeling depleted. With singular focus, you can be more present and hence more productive and achieve better outcomes. Ultimately, you will feel better and have a bigger sense of accomplishment allowing you to leave work at work.

Conversely, being present in personal life entails dedicating quality time to loved ones, pursuing hobbies and interests, and taking care of yourself physically and emotionally. It involves setting aside work-related thoughts and concerns and being fully present with family and friends. Set your device aside and engage in activities that promote relaxation and rejuvenation. Being present in personal life helps you recharge your batteries and find fulfillment outside of work. This meditation is helpful in becoming aware of the present moment.

Work-life balance is primarily an internal working that necessitates self-reflection, setting priorities, and making conscious choices. Being present in both work and personal life is crucial for achieving a good balance. By cultivating mindfulness and being fully engaged in the present moment, you can enhance your overall well-being, improve productivity, and foster meaningful connections in all aspects of your life.

by Julie Cass

The Positive Change Group

 

A Mental Detox to Create Your Best Summer

A Mental Detox

To Create Your Best Summer Yet

This is a great time of year to do a mental detox and prepare for your best summer ever. There are so many things around us that can trigger a warm feeling inside of gratitude and appreciation. Today while driving, I noticed how green the trees are as they are in full bloom. It gave me a feeling of gratitude that we have the whole summer ahead of us and the warmer weather is here.  Also it reminded me that this life is meant to be lived, it is meant to smile more, to laugh more and find the things that bring us joy. It is meant to let go of our worries as they are a waste of time and elevate our mindset so we can really start living now.

Mental Detox, Not Tomorrow But Now.

My own life really changed when I became more disciplined about my mind and the thoughts I was telling myself. As much as I would feel joy when I would accomplish something, it was only temporary joy. I would quickly be consumed with the next thing on my To Do list. The real bliss happened when, no matter what was going on in my own life, I became more decerning of steering my internal program to a positive one. I love working with my clients on how to elevate their mindset because it is clear how quickly we see changes in one’s moods, stress, and overall happiness.

The following are a few quick tips to help you elevate your mindset today and start to experience a more positive and fulfilling life.

Start your day with “I GET TO”

When you first open your eyes in the morning begin to train your brain into focusing on the positive by saying: “I get to…”  A simple change form I have to, to I get to will create a huge shift in how you feel and how you start your day.

For example upon first opening your eyes say to yourself:

“I get to wake up and have a glass of water, I get to move my body, I get to take a warm shower, I get to choose what to wear today etc…”

This list can go on and on but what you are doing is so powerful because instead of saying I have to which feels like obligation, you are shifting to focus on appreciation of all the privileges you have.

Activate the Feel-Good Hormone

Our bodies are meant to move but not just for physical health but for mental health as well. Did you know moving your body naturally releases the bodies ‘feel good’ hormone; Serotonin? My morning movement is always motivated by how it will make me feel. I always find my capacity is increased for dealing with curve balls that the day might bring, when I have moved my body first.

Engage in regular physical activities that you enjoy, such as swimming, hiking, cycling, or playing sports. It doesn’t matter what you do as long as you move your body and the summer is a great time to get outside and do this.  Remember, regular exercise releases endorphins, which can boost your mood and energy levels.

Every morning tell yourself: “I choose to feel good, so I choose to move my body today.”

A Healthy Eating Mindset

When we feel well, we eat well, when we eat well we feel well. It is a great reciprocal relationship but the opposite can be true. When we feel emotionally drained or stressed many of us will opt for “comfort food” to help us cope.

There are many other alternatives that we can use to help deal with stress such as breathing, meditation, walks in nature, focusing on what is in our control etc. When it comes to food, we need to start changing our relationship with food so we don’t use it to self-medicate.

The first thing to do is remember we eat for energy. When you have a busy work week choose foods that will give you the most brain power and energy. This will be mostly fruits and vegetables, lean proteins and a small amount of whole grains. The best rule is to rule out anything that comes in a package because it tends to be more processed. The more food is in a natural state, the more energy giving the food is.

A healthy food mindset will be one that tells your body: “Today I am eating whole foods that give me energy, today I am going to enjoy healthy foods that feels good to my body and mind.”

I love food and I love indulging from time to time in those comfort foods, but it is a very different mindset when we do this mindfully and intentionally at certain times like the weekend and not every day as a habit or crutch to try and feel better. And remember when you do indulge, a healthy mindset does it guilt free and with a lot of joy!

Some key tips for healthy eating

  • Stay hydrated and drink lots of water (Water before coffee in the am)
  • Meal planning – planning your meals midweek will take all the pressure off those last minute crunches where we tend to opt for easy and convenient and not healthy choices.
  • Meal prep will help you stay healthy. Prewash your fruits and veggies and keep them in glass containers in the fridge.
  • Summer salads are a great way to get your veggies in. I do a chunky ’empty the fridge’ salad where I load up on my raw veggies, it adds crunch and gives variety.
  • Daily fasting – our digestive systems need a break. Try to fast at least 12-14 hrs a day. For more information on the health benefits of fasting click here.
  • Remember your Mindset: “I get to eat healthy foods today.”

Socialize with Like Minds

Spend more time with people who make you feel good. A positive mind will attract a positive mind. Like attracts like so schedule and make time for those people in your life and tell them how much you appreciate them. Expressing gratitude for others goes a long way and feels amazing.

I Prioritize ME

We are the captains of our ship, the navigators of our life, and ultimately 100% responsible for our happiness and our misery.  The great news is that happiness is in your power when you prioritize your happiness and your Self.

Setting aside time every day for yourself to connect inwards and to relax is essential food for the mind. This is our brain’s chance to recharge and reconnect with self.

A daily practice of meditation, nature walks, journaling or breath work is a great way to do this.

Remember it all starts with the mind. If you tell yourself that you are a priority, the body will follow. Action around self becomes easier once the mind decides.

Make a sticky note right now and put it somewhere that is visible. “I AM A PRIORITY”.

Keep repeating this until the mind understands and says; yes you are. Now go do something for yourself that feels good!

Remember a positive mind creates a positive life. It all starts with our mind and what we are telling ourselves.

By following these tips, you can keep feeling great as summer approaches and make the most of this vibrant and joyful season. Embrace the warmth, sunshine, and endless possibilities that summer brings!

by Julie Cass of The Positive Change Group

To learn more about Julie’s exclusive coaching to help you master the challenges in your life please book your call HERE.

Nature’s Remedy for Mental Wellness

Nature’s Remedy for Mental Wellness

Spending time outdoors and engaging with nature during the Spring season offers numerous physical and mental wellness benefits that can help boost mood and relieve stress.

As the days become longer, warmer, and filled with blossoming plants and wildlife, there are several reasons why immersing yourself in nature can be especially beneficial.

Sunlight exposure

After a long winter, increased sunlight exposure in the spring can help regulate our circadian rhythms, improve sleep quality, and boost mood. Sunlight also helps our bodies produce vitamin D, which supports overall health and well-being.

Physical activity

Outdoor activities such as walking, jogging, biking, or gardening encourage physical movement, which can improve mood, reduce stress, and support overall health. Exercise releases endorphins, which are natural mood elevators and stress reducers.

Fresh air

Breathing fresh air can help to clear the mind and promote relaxation. Improved air quality outdoors compared to indoor environments can also have a positive impact on respiratory health.

Connection with nature

Being in nature allows us to connect with the natural world and appreciate its beauty. This connection can promote feelings of awe and wonder, which are linked to increased well-being and reduced stress.

Mindfulness and grounding

Engaging with nature encourages mindfulness, as we tend to focus on the present moment and our surroundings. This mindful attention can help reduce stress, anxiety, and negative thought patterns. Earthing (the practice of walking barefoot) has it’s many benefits as you can see here.

Improved mental health

Studies have shown that spending time in natural environments can reduce symptoms of depression, anxiety, and other mental health issues. The calming and restorative effects of nature can support mental well-being and resilience. One such study was published in the International Journal of Environmental Research and Public Health. If fact, it shows the restorative effects of nature (forests, flowers, etc.) lead to physiological relaxation and immune function recovery.

Social interaction

Outdoor activities often involve social interaction with friends, family, or even strangers. Connecting with others can improve mood, provide a sense of belonging, and help reduce stress.

Cognitive benefits

Spending time outdoors can improve concentration, creativity, and problem-solving skills. Natural environments can help clear the mind and promote mental clarity, which can be especially helpful during the busy spring season.

To maximize these benefits, try to incorporate regular outdoor activities into your routine, whether it’s taking a daily walk, participating in outdoor sports, or simply sitting outside to enjoy a book or a meal. Embracing the rejuvenating power of nature can help make the most of the spring season and support overall well-being.

 

By Julie Cass

The Positive Change Group

Spring – A Great Time to RESET

Spring – A Great Time to RESET!

Nature is magical and spring is one of the best times of the year to notice the amazing transformation and flow that happens before our eyes.

After the long winter months of introspection and being dormant, nature starts to bloom and come to life. It’s an opportunity to embrace new beginnings and set powerful new intentions around your own blossoming.

Ready to Bloom like spring?

The following are great ways to let go of the old and bring in some new. Allow yourself to follow the rhythm of nature and blossom.

Cleansing Old Thought Patterns

Spring is a great time to shed some thoughts that no longer feel good.

Make a list of the thoughts that no longer serve you. You will know what these thoughts are because they don’t make you feel good.

Exercise: Take out a pen and write down a limiting thought. Now write down the exact opposite as your unlimiting thought – the thought that makes you feel good instead.

Repeat the new thought until it becomes more familiar than the old thought.  You will feel the energetic shift allowing you to bloom.

Powerful Intentions for Spring and Summer

Setting intentions is one of the most powerful things we can do because we become proactive rather than reactive, to life.  By setting powerful and clear intentions we take charge of our life and how we want to feel and what we want to attract.  The change of seasons is a great time to set new intentions around, fun, laughter, connections, health etc.  Setting intentions is a great way to create new patterns in life and lift your energy.

The Power of Breath Work to Feel an Instant Shift.

In times of stress we need a quick shift – your breath is your best friend!

The cleansing breath below is one of my favourites to create a quick energetic shift and give yourself instant relief.

Cleansing Breath Exercise:

Inhale love, open your arms, open your heart centre.

Exhale stress, bring your arms in and give yourself a big loving hug.

Repeat.

 

Nature’s Remedies

Nature has a magical way of grounding us as our electromagnetic frequency resonates with nature. We can feel wonderful healing shifts by spending time in nature.

Read more about Nature’s Remedy for Mental Wellness.

Spring Cleaning for Wellness

Decluttering and organizing our living spaces, can have positive effects on our mental and emotional well-being. Some of the benefits of spring cleaning include:

  1. Reducing stress: Clutter and disorganization in our living spaces can contribute to feelings of stress and overwhelm. By decluttering and organizing our space, we can create a more peaceful and calming environment, which can help reduce stress levels.
  2. Improving focus and productivity: A clean and organized space can help improve our focus and productivity by reducing distractions and allowing us to better concentrate on our tasks.
  3. Boosting mood: A clutter-free and organized space can also help improve our mood and overall well-being. Studies have shown that a clean and organized environment can lead to increased feelings of happiness and satisfaction.
  4. Creating a sense of accomplishment: Completing a spring cleaning project, such as cleaning out a closet or organizing a room, can give us a sense of accomplishment and boost our self-esteem.

Overall, spring cleaning can help improve our mental and emotional well-being by reducing stress, improving focus and productivity, boosting mood, and creating a sense of accomplishment.

Megan Authors – home organizer has great tips for Clutter Clearing this Spring.

Refresh Your Pantry – Spring Menu Planning

Our bodies crave different foods as it gets warmer. One possible reason for this is that during the winter months, our bodies tend to crave warmer, heavier foods to help keep us warm and provide energy. As the weather gets warmer in the spring, our bodies may start to crave lighter, fresher foods that are more hydrating and refreshing.

Start to work with more fresh herbs and greens as they begin to come into season, such as strawberries, asparagus, and spinach. Our bodies may naturally crave these foods as they become more readily available and provide the nutrients that our bodies need after a winter of heavier eating.

Change Colours

Add some pops of colour to the house!

Easy colour changes that make a big impact can be: Pillows, Throws, Towels, and even your attire.

Spring Reset Meditation

As we are coming out of our ‘hibernation’, inner reflection and quiet time are always important to bloom. Try my morning reset meditation HERE.

Mental Health Support

Finally, consider seeking out support from a mental health expert or a life coach. As a professional, I can offer guidance and support as you navigate your spring reset, and can help you develop a personalized plan for achieving your goals. Book your free consultation with me HERE.

In conclusion, a spring reset can be a powerful tool for personal growth and transformation. As you embrace the new beginnings of spring, remember that the greatest transformation starts from within. The changing of the seasons offers us an opportunity to reflect on our lives, let go of what no longer serves us, and embrace new beginnings.

By Julie Cass; founder of The Positive Change Group

Feel Empowered – Take Control of Your Life

Ever feel like things are so out of control in your life?

I know I have. When things feel out of control, they become overwhelming and heavy. It can cause great stress, anxiety and worse; over time if we don’t do something about this feeling, it can lead to chronic stress or depression.

The good news is that there are things we can do to take back control and really understand that we have the power to feel peace, to feel safe and to have faith.

I realized a long time ago when I was so tired of living in fear that I had to do something to feel better. The real change happened when I stopped waiting for my world to get right, before I could feel right.

I knew to change how I felt, I had to shift. It was and is the only way.

Here is fantastic news, you have the power to shift! And when you realize that by changing some of your internal programing, you can literally change how you feel and hence how you experience your life. You will be able to exhale because you realize that you are in control and always will be.

Ready to get into the driver’s seat of your life?

Here are some simple tools to use to take back your control and begin to smile more.

Ways to take control back and feel empowered in your own life:

 

Pay attention to the thoughts in your head:

Everything in our life begins with our thoughts. Our thoughts ultimately create how we experience our life. If something does not feel good the first things to ask are;

“What am I telling my self in this moment. What am I thinking in this moment?”

 

If you change your mind about the problem, it can’t exist:

I know this might sound so strange but it is true and it works. There cannot be a problem if you change your dialog or thought around it. Even if someone has done something to hurt you or upset you, you can still change your thoughts about it, you can change your STORY.

“Why is this showing up for me?

“What is my trigger?”

“What can I learn from this situation?

“What might be the wake up or the blessing here for me?”

“This is only temporary, this will pass, I will and can get through this, in fact I will thrive because of this!”

Start to change your internal dialogue and you will start to change how you feel. You will take more control back.

 

Turn Limiting Beliefs into Unlimiting Beliefs:

A belief dictates our life experiences but remember a belief is simply a thought that you have had for a long time and put on repeat. A belief is your belief, and if you don’t like how it is limiting you, then start to change your thought to reprogram your belief.

Have you ever noticed why success looks easy for some people? It is not because they have different tools then you, they just have a different belief than you. They believe that success is inevitable for them and hence they achieve it , attract it or manifest it.

Never underestimate the power of your beliefs and if they are in any way holding you in fear, then I recommend that you starting to change your internal program.

 

Prioritize yourself:

The biggest tool to take control of your life and feel more joy is to know without a doubt that “You are a priority”. When we grow the well of self love everything else in our life changes. We love ourselves deeper and others take cue on how to love us deeper. My book ‘Me First’ goes in-depth on prioritizing self.

When we prioritize ourselves we also prioritize feeling good so it becomes effortless to do things that feel good like eating healthy, getting enough sleep, moving our bodies etc.  We do this from a place of inspiration rather than by force, knowing that prioritizing ourselves must come first.

 

Surround yourself with positive influences and thoughts:

Surround yourself with people who support and encourage you, and limit time with negative influences.

Our sense of obligation can mislead us into spending time with toxic people. If spending time with certain people doesn’t feel good, then limit or eliminate it. I know sometimes this includes family and this can be difficult, but you are always in control of how much time you decide to spend or devote to people that seem to bring you down. This is having self-loving boundaries, if it doesn’t feel good then it isn’t.  Ask yourself: “What am I willing to tolerate? How much of myself am I willing to give?”

 

Take 100% responsibility:

When we don’t blame others for our unhappiness, we get our power back!

We are responsible for our own happiness and also for our own misery.

When you truly get this you can live the most empowered life with full control because when something doesn’t feel right you get to change it. Change it by your thoughts, your actions and your reactions.

Your body will never lie to you, so let it guide you on this beautiful journey, tune into your emotions and acknowledge them. And then when you are ready to feel better you simply start by changing your mind about it.

You have this power, you always have, your mind is a big muscle and it takes practice and persistence but it will listen, you will shift, and you will feel better.

Want more help?

Link to my sleep meditation to help with re-programing.

Link to learn about my Hypnosis Sessions.

Julie Cass