Embrace Winter Wellness

Embrace Winter Wellness: Four Fun Ways to Stay Healthy

Winter is here, bringing cozy sweaters, hot cocoa, and the occasional snowball fight. But with shorter days and colder weather, it’s easy to let your health habits slip. Fear not! Here are four fun ways to stay healthy this winter by focusing on movement, thoughts, people/environment, and eating/supplements.

1. Keep Moving: 10 Minute motivation

Don’t let the chilly weather turn you into a couch potato to get you off the coach give yourself 10 minutes. You can do anything for 10 minutes, walk the dog, lift weights, dance, yoga etc. Movement not only warms you up but also boosts your immune system and keeps those winter blues at bay.

2. Upgrade your thoughts and feel better.

Your mindset plays a crucial role in your overall health and the winter months can be a challenge to our joy. Starting your day with uplifting affirmations can give you the boost you need. Try these repeating these when you first open your eyes:

  • I am strong and healthy
  • My body does wellness
  • I have all the energy I need today
  • I embrace the magic of winter

3. Create a happy and healthy environment

Your environment and the people around you can greatly impact your health. Create a cozy, inviting space at home with warm blankets, soft lighting, and perhaps a crackling fire. Lighting a scented candle can boost your mood and create a warm ambiance. Be picky about who you spend your time with as this effects your mood and your stress levels. They key is make more plans with people who make you feel good.

4. Nourish Your Body

Winter is the perfect time to indulge in hearty, nourishing foods. Focus on seasonal home cooked meals like soups and stews. Don’t forget about hydration—drink plenty of water and enjoy warm herbal teas. Consider supplements like vitamin D (since sun exposure is limited in winter), omega-3 fatty acids, and elderberry to boost your immune system. A well-nourished body is better equipped to fight off winter colds and flu.

By incorporating these four points—movement, positive thoughts, a supportive environment, and nourishing foods—you can stay healthy and vibrant all winter long. Embrace the season with joy and keep those winter blues at bay! ❄️🌟

Happy Holidays!

Julie Cass

The Positive Change Group

Creating a Healthy Money Mindset Over the Holidays

greens yellows and blues with gold key under the word abundance

Creating a Healthy Money Mindset Over the Holidays

The holiday season, with its flurry of festivities and gift-giving, can be a time of joy but also financial stress. Developing a healthy money mindset is crucial to navigating this period with both magic and practicality.

Embrace Abundance with Gratitude

Begin by shifting your focus from scarcity to abundance. Each day, acknowledge and appreciate the wealth already present in your life, whether it’s financial, relationships, or experiences. Gratitude attracts more positive energy, fostering a sense of abundance rather than lack. Affirm: “I am grateful for the abundance I already have, and I welcome even more into my life.”

Set Intentional Spending Plans

Create a budget that reflects your holiday goals and values. List all potential expenses, including gifts, travel, and social activities. Allocate funds to each category, ensuring you prioritize what truly matters. This mindful approach prevents overspending and aligns your financial decisions with your values. Affirm: “I manage my money with wisdom and intention, ensuring I spend on what brings joy and meaning.”

Find Joy in Simplicity

The holidays are not just about grand gestures but also small, meaningful moments. Embrace the magic of simple pleasures—handmade gifts, heartfelt messages, and quality time with loved ones. These practices often carry more emotional value than expensive purchases. Affirm: “I find joy in the simple and meaningful, recognizing that true wealth is in moments shared.”

Manifest Prosperity with Positive Affirmations

Daily affirmations can reinforce a positive money mindset. Repeat phrases like: “I am a magnet for prosperity,” “My financial decisions support my well-being,” and “I attract wealth with ease.” These affirmations help rewire your subconscious beliefs about money, fostering a healthier relationship with finances.

Empowering Cycle of Giving

The act of giving creates a powerful ripple effect that benefits both the receiver and the giver. For the receiver, it fosters feelings of appreciation, support, and connection, reinforcing their belief in the goodness of people and their own worthiness to receive. For the giver, it enhances their sense of abundance and gratitude, as they experience the joy and fulfillment that comes from contributing to others’ well-being. This mutual empowerment strengthens a healthy money mindset by shifting focus from scarcity to abundance, highlighting the positive impact that responsible and heartfelt giving can have on individuals and communities alike. Affirm: “Giving enriches my life and the lives of others, creating a cycle of abundance and joy.”

Stay Present and Mindful

Practice mindfulness to stay present in your financial decisions. Avoid impulse purchases by pausing and considering the necessity and value of each item. Mindfulness keeps you grounded and in control of your spending. Affirm: “I make thoughtful and deliberate financial choices that enhance my holiday experience.”

By blending a magical spiritual approach with practical strategies, you can create a balanced and healthy approach to the holidays. Remember our mindset dictates our experience so upgrading with your mind with these healthy affirmations will create a peaceful and abundant experience for you this holiday season.

Here is a short video on How Joy for Others Magnifies Your Abundance. 

by Julie Cass

The Positive Change Group

A powerful time to let go of the gunk that’s keeping you STUCK

Letting go of the gunk

Now is a powerful time to let go of the gunk that’s keeping you STUCK.

Do you feel overwhelmed and unproductive? Or maybe you keep procrastinating on that thing you want to get done or accomplish. Do you feel like you’re in a spin cycle and tired of feeling the heaviness of stress. Or maybe imposter syndrome keeps creeping up and is holding you back from making that bold step. It’s time to let go.

All these negative emotions create gunk in our emotional tank, and it makes it almost impossible to feel joy. In fact, we may have moments of joy and happiness but they can be fleeting.

So how do we shift? How to we tip the scale in our favour to feel the better feels?

The answer to this is simpler than you might think. However, many of us are doing the one thing that is making it worse because it is what we have been taught from a young age.

The biggest thing that keeps us stuck is by ignoring our feelings or burying them. We tell ourselves, I should be grateful, look at the glass half full. And yes, this is true, but it is hard to do that when we ignore our feelings. If we bury our emotions because we feel guilty or less of a person to have them, we make it worse. We create slug in our emotional tank. When we build this sludge up over the years, we leave little room for joy and happiness.

The key to shifting with ease is to feel what you are feeling, to validate your feelings, to honour and respect your feelings so you can heal. When we do this the most amazing thing happens. We shift. We feel better. The heavy emotions no longer hold us hostage and we have created the space to let in the good.

So, if you are ready to get unstuck, follow along with me in this simple tapping exercise to let go and be free.

Tapping video link HERE

by Julie Cass

www.thepositivechange.com

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

 

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

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