10 Tips to Prevent Getting Sick This Season

It's that time of year. The weather is turning cooler and folks start sneezing and hacking. Do you seem to catch whatever bug is going around? Chronic conditions hit you every year? Being sick is no fun. It makes us grouchy and hard to get along with and besides, we miss out on life. Every year I learn more about staying healthy. Especially with the Covid virus and all the variants circulating, it is more important than ever to make good health habits a priority.  So today I'm sharing some of my favorite stay-healthy tips to keep our immune systems strong and keep the germs at bay. 

Do leave a comment and share your favorite stay-healthy tips with all of us, too.

1. Get more sleep. 

From time to time I hear people say "I can sleep when I die," but if we don't get enough sleep that might come sooner than we'd like. Scientists are learning more and more about the importance of quality sleep and all it does for our health, immune system, and restoration of our bodies at night. 

With the holidays, parties & family celebrations, plus end of year work responsibilities, it's easy to get run down and exhausted. Sufficient and quality sleep is vital for restoring our bodily systems and keeping our immune system in fighting order. Don't resist the urge to catch a cat nap. Your body is telling you something. Napping is good for the heart and the brain. Just realized today why they call it "cat naps". Ever watch your cat? 

"If you're tired when you wake up in the morning, or fall asleep watching the evening news, you're not getting enough sleep, or maybe not enough quality sleep. Either way, your immunity is probably compromised. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. Killer cells are also the part of the immune system that combats cells that divide too rapidly, as they do in cancer. Lower their numbers and you may be at greater risk for illness." (Prevention, Mazo, Dec.2, 2011)

2. Drink plenty of water
Water oxygenates the blood and flushes out toxins. It also helps the production of lymph which help circulate those infection-fighting white blood cells as well as nutrients. Being dehydrated can bring on migraines and headaches. It also results in dry skin. So drink up, folks. I have a sticky note that says "Drink water" and have a tall bubbly pink glass just for my water. For more benefits of water on the immune system, check out this article. 

3. Use a neti pot daily. 
A neti pot is used to cleanse the sinuses and, as we all know, the sinuses can get congested very easily, especially in the winter. The cilia in the nasal passages catch all sorts of bacteria to protect the entry to the inner parts of the sinuses so it is important to rinse the nasal passages daily to prevent buildup and decongest the sinus passages. I like to use mine in the mornings as I am usually stuffy when I wake up. It is such a great feeling to breathe clearly. 

If you get sinus infections, headaches, or migraines, consider purchasing a neti pot this season. In case you don't know what a neti pot is, check one out here . I have seen them at Walmart and Walgreen's as well as natural health food stores. Don't overpay. This is a great price. 

4. Eat your vitamin C.
I prefer to eat as many of my vitamins as I can. Oranges, grapefruit, and clementines contain large amounts of anti-oxidant vitamin C as do brightly colored peppers. If you don't like citrus, grab yourself a bottle of time-released vitamin C capsules that will dissolve over time and nourish your immune system.

Having memory issues? Vitamin C can help with that too. It is also great for the skin and boosts collagen production, ladies. No wonder I crave citrus in the winter. 

5. Step up the zinc.
Zinc helps strengthen the immune system also. Deficiency is linked to increased inflammation. It may also help treat acne, prevent osteoporosis, and prevent pneumonia. The best sources are animal meats, beans, seafood, beans, nuts and whole grain cereals. If you eat a restricted diet, consider supplementation but please don't overdo it. A maximum daily dose is around 40 mg. 

6. Wash your hands often and keep them off your face and eyes. 

Funny, I wrote this post pre-covid and the advice still holds. At the office, in the gym, the grocery store, the elevator, you come into contact with germs and bacteria.  I carry a small bottle of liquid hand sanitizer gel in my purse and in my car. It's also a good idea to keep your hands off your face and out of your eyes. Germs and bacteria spread through touch so it's easy to infect oneself. Wash your hands often and as soon as you come home from being out in public. 

7. Disinfect the house regularly.
Okay, so I'm a Lysol gal, I admit it. I know it's probably loaded with chemicals but hey, it does the job and it beats getting sick. The germs are getting stronger and more resistant these days and I don't know any natural products that do as good a job at killing those pesky microbes. Spray the doorknobs, the fridge doors, the light switches as these all get touched often. If you can't stand the idea of Lysol, try making your own tea tree spray. 

8. Watch the sugars.
You might not know that sugar lowers the immune system. There's a good reason people get sick post-holiday season - too much sugar at the holidays.  Here's a good explanation of how sugar competes with vitamin C for white blood cell absorption. So all those cookies, candy and sweets that abound during the holidays besides putting weight on, also make us more susceptible to catching a nasty winter cold or flu bug. Enjoy the holiday season, but be sure to increase your vitamin C along and watch your sugar intake.

9. Stay warm. 
Perhaps you've heard your grandma or your mom tell you to "put more clothes on" or you'll catch cold. I always thought that was an old wives tale till this past winter, when I caught a winter cold. Yup, stuffy nose, sneezing, fatigue, and general malaise. So I googled it and guess what? Being cold lowers the immune system which makes us more susceptible to getting sick. There is something to be said for dressing warmly in the cold, damp winter months. Regardless of what the gas and electric company says, I raised my thermostat one degree to take off the chill. 

10. Isolate. 
Nobody enjoys being sick, and no one else enjoys being around someone who is sick. So as as public service message, if you are sick or have a cough or cold, stay home or at the very least - mask up!  I begged off my tango class and a luncheon with my best friend because I was having symptoms as much as I hated to miss both. You're not doing anyone any favors by toughing it out and spreading your germs around. You are contagious for a lot longer than you feel badly. Be considerate of your friends and coworkers. 

When I worked in an office, every year for several years my next door cube mate would come into the office coughing and hacking and spreading germs all over the place. Inevitably, I would catch her cold. I tried bringing in a can of Lysol and spraying it to get her to take the hint. Finally, I said to her one day "You know, we can work from home when we're sick instead of coming into the office and spreading the germs,". She looked at me like "Wow, now there's an idea I hadn't thought of."

Okay, friends, these are my 10 tips for staying healthy this winter. If you do get sick, don't beat yourself up about it. We are human. Drink plenty of liquids, hot tea, chicken broth, and give your body and mind the rest they deserve and need. Rest and read a good uplifting book. Like one of mine. Shameless self-plug. Take good care of your body and it will take good care of you.

If you enjoyed this post and found it helpful, do join our communitfy. Simply enter your email address in the box provided and you'll receive my weekly posts and a copy of my free e-guide, "How to Develop a Spiritual Practice ", I think you'll find interesting. My goal is to inspire, encourage, and educate whoever is open-minded and wants to grow. And do follow me on Pinterest and peruse the collection I've curated for you. 

Stay tuned for more positive and practical wisdom to help you ignite the power within and discover YOUR DESTINY!

In the meantime, stay well and keep looking up!

Ariel Paz

All rights reserved. If you'd like to use this material contact me at arielpaz08@gmail.com.

10 Tips to Better Communication

Relationships are a gift. And, like any gift, we must be open to receiving them in whatever form they come in, good or bad. Some people are more reactive and emotional. Others are more quiet and subdued. Controlling our emotions is a big part of how our relationships go. I've heard it said that the people we don't get along with are our best teachers. There is always something we can learn from every encounter. Since the holidays are right around the corner, when we will have more personal interactions, this week  I'm sharing some tips I've learned on how to have better relationships even with difficult people. 

Be Open-Minded
Most of us like to think we are open-minded and accepting of others but are we really? We like our routines and habits. We like the people we hang around. We tend to think like the groups we belong to, the church we attend, the political party we associate with. So what do you do when you encounter someone who doesn't think or believe like you? Now that's quite a different story, isn't it? 

Personal Story

A few years ago I was chatting with a gal - about my age - at the pool. Somehow, the conversation turned to politics and I learned she leaned towards a different political party. Boy, did she get intense. Her voice went up and I could feel the emotion seething in her. Somehow, by the grace of God, I stayed calm and defused the situation before it escalated. Then she tells me her fiance is of the same party as I and how much tension it was bringing into their relationship. I suggested, for the sake of their relationship, that she learn to control her emotional reactions. She knew it was a problem and said "Yeah, I need to work on that.". Whew. That was a close call.  

Containing Our Emotions 

If we want better relationships and more peace in our world, it is important to accept and understand others who think differently than we do and that means we have to stay in control of our emotions. I know it's easier said than done. 

1, Try something new.
 Many times we form an opinion about something before we even give it a try. This goes with food, people, activities, belief systems, and so on. My mom is constantly amazed at how many different types of cuisines I enjoy. This is because I am open to trying them. Before you poo-poo something or someone, give it or them a chance. Have an open mind and an attitude of acceptance. Look for the positives. Ask yourself "How might I benefit from this change?" Some simple ideas are: go to that new ethnic restaurant that just opened up, try a new social group or venue. Attend a different sports event, church, or exercise group. You may well be pleasantly surprised.

2. Step out of your comfort zone.
This goes along with #1. The older we get, the more comfortable we become in our habits, our activities, and our ways of thinking. If we want to experience the "abundant life" which includes peace and joy, we have to make the effort to step out of our comfort zone and see things from a different perspective. 

What's more difficult is changing our thought patterns. We tend to have developed ways of thinking that we may have outgrown or may not be serving us. Try and step back and ask "How else can I see this situation or person?" "How else can I respond in this situation?" "Am I being judgmental?" Our brains get in grooves and we need to make a conscious effort to change our thinking patterns when we encouter difficulties in our relationships. 

The opportunities for growth are endless, especially with all the technology available to us. The benefits are we will have more harmony in our lives and hopefully  learn to accept rather than judge others.

3. Visit a foreign country.
This is one of my favorite ways to expand my perspective and worldview. When we visit a foreign country, we get a chance to see how other cultures live, dress, eat, and think. We realize that people everywhere want the same basic things: a decent job, safety, good food, and affordable health care. Rather than expect things to be like home, learn to appreciate the differences in cultures and lifestyles. Travel makes me appreciate what I have at home even more. We have so much to be thankful for and often we take much for granted, like running water for instance and indoor toilets. Did you know people in India have to walk miles to get fresh water? I know people who dump a glass of water without even a second thought.

4. Read more.
We are all busy, but reading is essential for growth and expanding our minds. For example, if you're always glued to the latest romance novel or tv series, why not try a book about something that will help you grow? I've got several of them you could start with :) 

The library is free and now you can download books right from your computer without having to go out of your house. Reading is a convenient way to absorb new thoughts and ideas. I love to read books on a variety of self-improvement topics. How about you? What are you interested in? What area would you like to grow in?

5. Reserve judgment. 
Most of us are quick to size up someone. When you meet a new person, reserve judgement. Don't categorize  or label them right off the bat. It takes time to get to know people. Everyone has a story and until we know and undertand that story we can't really understand where they're coming from. Focus more on listening and accepting them rather than trying to categorize them and put them into a neat little box. Try not to label. As long as someone is not hurting me, my philosophy is "Live and let live." Practicing mindfulness helps us to be more aware of when we are having judgemental thoughts and emotional reactions. 

6. Give up the need to be right.
I have to admit I struggled with this one for a long time. Although I wasn't consciously trying to prove the other person wrong, I realized people don't like to hear that they are wrong. So now, even if I am 100% sure about something, I don't insist on pressing my point. I let the matter drop. I have learned to say "I may be wrong but....".  I don't want to come off sounding like a know-it-all and this gives the other person both freedom and dignity. I think this is called allowing someone to "save face". When we always have to be "right" it is a sign our ego is in control, and not the spirit of God. Everyone's ego gets the best of them at times, but the more we realize what is going on, the more we can use self-control to keep the tension and drama from escalating, especially in political conversations. 

An exception to this rule is if you have something to lose financially or otherwise by not speaking up. Sometimes we have to stick to our guns until the other person understands our concern.

7. Don't be easily offended.
It's a hard thing to do at times but it is healthier. People say things without thinking. A lot. If we don't want to be continually offended, irritated, or hurt, there are two ways to handle a snarky comment. First, we can just ignore it and let it slide. This is fine for people we don't see often. The problem with this approach is if we don't confront habitual behaviors with people we interact with frequently, the behavior will continue. 

The second option is to take a breath and respond with a positive statement. For example, my mom recently said "You don't have time for me." Instead of taking it personally and getting offended, I chose option one and I let it slide in the moment, but what I said at another time was "It is true I am busy, but I always make time for you and that was hurtful of you to say I don't have time for you."  She was playing the victim card once again and I didn't allow her to get away with it.

This clarifies for the other person their misperception, helps them to be more aware of the impact of their words, and leaves you feeling empowered instead of offended. It is great to be able to handle a situation in the moment, but if you can't, rest assured another opportunity will present itself. 

My youngest son puts it this way: "Don't allow it to land." When we don't allow negativity to land and affect our spirits, we throw it back out there. When we exercise self-control and don't react impulsively, we don't risk burning a bridge or saying something that will make matters worse. We also conserve precious energy we can better use elsewhere. Next time someone makes a snarky comment, or gets angry, try either of these two solutions. It's called being assertive. You'll be the bigger and more at peace person for it.

8. Practice Active Listening. 
Are you an active listener? Or are you a distracted listener? Are you focused and present in your conversations or are you on your cell phone or thinking about your next response? 

When we do either of these, we are not fully present. I can always tell when my oldest is distracted. I have to repeat things and he gets this vague tone. I stop and ask him if he would rather chat at another time. My mom always has her television volume up so loud I have to ask her to mute the volume so she's not half-paying attention to me and half watching tv. Another acquaintance chose to text someone else while on the phone with me. I call that disrespectful. 

Listening is a skill we can all improve upon. As I used to say "That is why God gave us two ears and one mouth. So we would listen twice as much as we speak." It is a gift we give the other person. Everyone wants to be heard and understood and we cannot do this without listening actively. 

One caveat tho. Don't let the other person go on and on, like a run-away train or a dripping faucet. A one-sided conversation is a monologue, not a dialogue. Some people go on and on not even checking in with the other person to see if they are with them.  They are most likely either venting rather than having a conversation. 

When we are actively listening, it is a lot to process a lot of information at one clip. I've learned it is better to try and interrupt them than to try to process all that but I am not always successful because people have different styles of communicating. These people are thinking as they talk, rather than thinking before they speak, 

9. Double check your understanding. 
Communication is a two-way street. It is important to confirm that what you heard is what the sender is trying to convey. Often, our own perceptions, assumptions, and judgements distort the message. One way to do this when you start to feel offended or angry, is to rephrase what you heard. I use this version "So what I heard you say is....". This will ensure I didn't misinterpret what the other person was trying to communicate. It also gives the other party a chance to clarify. Many times when they hear what they said repeated back to them, they respond with "Well, that's not what I meant." My mother says this all the time. Many people are not aware of what comes out of their mouths. 

Clarifying our understanding is crucial to harmonious relationshps.

10. Be Aware of Escalating Emotions

Words are fine, but the real message is often understood by identifying the person's feelings. They may say one thing, but their tone and volume could be saying something else. We don't know how the other person is going to take what we say. The minute you hear a raised voice, a tone, or a snarky comment, stop and ask what's really going on. If you are paying attention, you can usually notice when someone is getting irritated or frustrated, even if the the sender isn't. By pausing to ask a question, we interrupt the negative cycle of escalation. 

You both get a chance to breathe and connect with your emotions. This resets the emotional tone of the conversation. Negative emotions are transferable and it takes real self-control to not get sucked in to someone's else's issues and react inappropriately.

Recently, I was at the hairdresser's getting a "do-over". I could tell the hairdresser was irritated by the tone of her voice so I said - calmly  - "You sound really irritated." Silence. She got it and immediately her demeanor and her tone changed. If I had not brought it to her attention, I would have put up with it for the rest of my visit. Nip negative emotions in the bud. 

For reflection 

Who is it that you have trouble communicating with? Which of these techniques could you try out today? What communication tips can you share with us? Do post a comment and let us know. 

If you enjoyed this post and would like to be a part of our community, enter your email address in the box provided. I'll also send you a copy of my new FREE e-guide entitled "How to Develop a Spiritual Practice". In it I share doable steps to looking inward and upward. 

Also, pop on over to follow me on Pinterest and check out all the offerings I have there for you on quite a variety of topics such as health and wellness, faith and spirituality, prayer, motivation, diet and exercise, and so much more. 

Stay tuned for more informational and inspirational posts so you can ignite the power within and discover YOUR destiny!

Keep looking up!

Ariel Paz

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All rights reserved. If you wish to use this material contact me at arielpaz08@gmail.com

3 Ways to Empower Your Life

Do you want to transform your life? Your relationships? Your future? This week I'm sharing on a powerful technique you can implement today to start this transformation. I'm talking about the power of your WORDS. 

Words are powerful. Words can lift us up or tear us down. They can motivate and push us forward in life. We must be selective - say "Selective" - in the words and thoughts we use to ourselves and to others. I trust that my words encourage and inspire you. So today we'll be taking a look at 3 ways our words can empower us and give us focus so that we can fulfill our destiny whatever season we are in. 

                          

1. Combat negativity and doubt
There is so much negativity that comes at us in this world. Negative relatives. Negative news. Negative thoughts. It's a battle for sure to stay positive. It is especially important to think on positive thoughts when we are going thru a tough time. When we lose a job. When we get sick. When a loved one leaves. This is when our spiritual practice - our Faith - pays off because life isn't always a bed of roses. 

Thoughts will always come. Who knows where they come from but it is our WORDS that are make the difference. This is why it is so important to speak out words of faith and hope and encouragement. This is what faith is all about - speaking out what we do not see. "I will be healed", "I will be successful". "I will get through this." "I will rejoice and be glad." "Today is a gift." These thoughts will guide our thoughts and our steps forward. 

2. Have a Vision
We must have a vision for our lives. Someone once said "If you don't know where you're going, any path will take you there." We must be intentional in our choices. We don't have to have it all planned out but we do need a vision. 

I want a family. I want to be healed. I want to earn a good income. I want to serve others. The Words says that "He will give you the desires of your heart." What is the desire of your heart, dear one? Are you focused on your past or on your future? I believe each day is a gift from God to fulfill the plan he has for us for good and not for evil. Ask yourself "Who can I be a blessing to today?" God will bless us when we take the focus off of ourselves and bless others. 

3. Be Intentional

We must be intentional with our words. Yes, it takes effort, but if we want to move forward and see our family move forward we have to be intentional in building each other up. I used to tell my son "You can be anything you want to be. You can be the President of the United States if you want to." I was trying to give him a vision for his life, to inspire and encourage him since his dad was never around to do it. 

As we age, it is even more important to have goals and a vision. Some call it purpose. I call it destiny. I don't want to look back on my life and ask did my life really matter? Sure, I was successful. I bore two sons an raised them as a single parent. I overcame a lot of health issues but writing these blogs posts to encourage others and share what I have learned about the power of Faith is important to me. It is part of my legacy. Someone once told me "If you encourage one person, you will have done your job." My goal is to inspire you to develop the power of Faith because life is tough and we need this supernatural power to overcome life's challenges.  

For Reflection

What kinds of words are you telling yourself? Others? Are they positive and faith-filled? Do you have a vision for your future or are you just coasting along? You don't have to have it all figured out. All you have to do is the next right thing that is in front of you. Like reading this blog post. 

If you enjoyed this post, consider joining our community by entering your email in the box above. You'll receive my weekly posts plus a copy of my free e-guide entitled "How to Develop a Spiritual Practice". Check out my offerings on Pinterest and my newest book on spiritual growth, "Ignite the Power Within: 10 Steps to Supercharge Your Spiritual Growth",  available at your favorite online bookstore and thru my website. Simply email me at arielpaz08@gmail.com and I'll get it right out to you!

Stay tuned for part two on this topic next week to help you ignite the power within and discover YOUR destiny!

Until next time, keep smiling and keep looking up!

Ariel Paz

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6 Ways to Stay Positive in a Negative World - Part 2

Joy. It's a commodity we all want more of, yes? Joy gives us energy. It lifts our spirits and it helps us enjoy life more. Last week I shared three tips on how to have more joy and stay positive on a regular basis. This week I'm sharing the next three tips, since I am trying to make these posts shorter because I know you are a busy person, but want to make your spiritual growth a priority. 

                                       

4. Refuse to Dwell on Negative Situations
As I mentioned last week, when we rehash negative situations especially from the past, we steal the joy from the present moment. Often, we rehash these events in our minds as well as to others. Don't let this be you. The Bible exhorts us to "set our minds on things above" (Col 3:1). For more on how to do this, click here.  This is why mindfulness is so important. We have to "take every thought captive" (2 Cor 10:5). Mindfulness helps us to be more conscious of our thoughts and by making a conscious choice to think on things above, we can stay positive and joyful rather than allowing daily events and other people's problems and circumstances to drag us down and steal our energy. 

5. Put Things in Perspective
A phrase from Al-Anon that I find helpful is to ask myself the question, "How important is it?" Most of the stuff that annoys us on a daily basis is pretty trivial in the big scheme of things, isn't it? It helps to put difficult situations into perspective. As I say in my book, "The Power of Faith", there is always another way to view the negative circumstances of life. I choose to look at them as stepping stones to my growth and to my destiny. When things go awry, I ask myself this question "What can I learn from this?" Things like family conflict and big things like the pandemic and the stock market, which are out of our control, all have lessons to teach us. The question is will we make time to figure out what that lesson is?

Life will always have positives and negatives. It's up to us which we will focus on. We can choose to focus on the good things that happen to us during the course of the day or the bad things. It is a choice we all have to make, whether we realize it or not. What we focus on determines the level of joy in our lives because negative thoughts suck our energy.

6. Do Something Fun
Now remember fun is different from joy. Fun refers to something external. Joy is internal. As a single parent and the oldest child of an alcoholic, I have always been very responsible. Okay, I admit it - too responsible. I have felt like the weight of the world was on my shoulders most of my life. I'm realizing that the weight of the world can only rest on God's shoulders; mine are far too weak to bear so much. It is important to have a healthy balance between responsibility and fun. When we feel like we have lost our joy, it's time to go out and do something fun to clear the path for joy to flow. 

Personal Story 
I like to dance. Years ago, someone once told me it is a joy to watch me dance. I thought that was such a nice complement. Dancing not only brings me joy but it brings other people joy as well. It's a win-win scenario.  When the beat of the music is so exhilarating I can't help but move and I guess my joy emanates out to others. 

For Reflection 

What do you like to do for fun? What steals your joy? What situation do you need to let go of to have more peace? Do leave a comment and let us know. 

If you enjoyed this post, consider joining our community by entering your email in the box above. You'll receive my weekly newsletter plus a copy of my NEW and FREE e-guide entitled "How to Develop a Spiritual Practice".  To further your spiritual growth, check out my collection of books here. 

Stay tuned for for more tips on staying positive and faith-filled so you can discover YOUR destiny!

Until next time, 

Keep looking up!

Ariel Paz

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6 Ways to Stay Positive in a Negative World - Part 1

The world thrives on negativity. I'm sure you have noticed. The media gets our attention with sensationalism, focusing on the latest disasters, crimes, and bad news. This is what draws viewers. If we are not careful, these events will consume our thoughts and our conversations. But there is a remedy and today I am sharing 6 tips on how to stay positive in a world of negativity. 

The list of things that can steal our peace and our joy goes on and on, if we let it. And that, friends, is the key. We have to make a conscious choice to filter out the negative if we are going to protect our peace, joy and our energy so this week I am sharing the first 3 tips to help us all stay positive, energetic, and productive because the joy of the Lord is indeed our strength.  

                                   
                                                                     

1. Stop and smell the Roses
It was a bright and sun-shiny day and I was  taking my daily walk. I spotted an inviting rocking chair for sale at my local Wegman's and decided to try it out for a few minutes. As I rocked slowly back and forth, the calming motion of the rocker combined with the bright sunshine made me feel that all was right with the world  those few minutes.  People smiled at me as they walked by observing my contented state. 

"Ah, it doesn't get any better than this," I thought. As I watched the shoppers come and go, I almost felt a tinge of guilt taking time out to just slow down and relax.  After a few minutes of rocking, I resumed my walk, but with a noticeable pep in my step. Like the spring buds, joy had sprung forth in those few minutes. Sometimes all we have to do is slow down, get outside, and get quiet to let go of the cares of the day. The world will keep running on it's rat wheel but we don't have to run with it.

2. Stop Complaining
Many people like to complain. They complain about the weather, their spouse, the health care system, politics, their aches and pains, ya da ya da ya da. We can always find something to complain about but what's the point? Complaining only gives life and energy to that which annoys us and makes us relive it one more time. It's easy to fall into this pattern when we hang around with complainers. That is why I distance myself from these types of people. 

Now, I am not saying deny reality or be a Pollyanna. We do have to deal with situations that are unpleasant, that is for sure. But, do we have to dwell on them? Over and over and over? It's bad enough we have to live them one time, but to talk about it again and again only makes us more miserable. Instead of complaining, learn from it. Take action if you can. If you can't do something to change the situation or if it is something that happened yesterday, last week, or ten years ago, let it go. Stop reliving it. When we rehash negative situations, we steal the joy from the present moment. 

Caveat: I have noticed that if a situation is not resolved properly, then I have a tendency to bring it up again. Try to bring resolution to conflicts and misunderstandings the same day if possible. This is called closure. 

3. Limit exposure to negativity 

This includes the news as well as other people. Family members can be particularly draining so it is important to have good boundaries. Know when to draw the line, so to speak. It is part of good self-care, especially when there are extra demands on you. 

Personal Story

I think I shared that my mom passed in July and I am the executrix of her estate. If you have ever had this not-so-enviable job, you know how stressful it can be. I have had to draw the line with some family members. I just don't have the energy or the bandwidth to deal with their problems and poor behaviors right now. It is difficult to distance myself, but I have to take care of my mental, emotional, and physical self first and so do you!

Some people thrive on debating the topics of the world or rehashing some negative event. I don't. I keep informed but I don't want to be glued to the boob tube and its drama every single day. It is entirely too draining. Then I don't sleep well at night and wake up exhausted. Is it really worth it?  Negativity is all around us and we have to set boundaries on who and what we allow into our energetic space. 

For Reflection

Who are you around that is negative? Draining? What can you do to limit your exposure? Write and let us know what you try. 

As for me, I like to remember the verse from the letter to the Philippians that encourages me to think on things that are pure, noble, and of good report. The Apostle Paul was whipped, beaten, scourged, imprisoned, and thrown overboard. Talk about a tough life. Yet Paul learned the secret to maintaining joy. In fact, he exhorts us multiple times to rejoice! When we lose our joy, we lose our strength.

If you enjoyed this post, consider joining our community by entering your email in the box above. You'll receive my weekly posts plus a copy of my NEW e-book entitled "How to Develop a Spiritual Practice". Check out my offerings on Pinterest and my newest book on spiritual growth, "Ignite the Power Within: 10 Steps to Supercharge Your Spiritual Growth",  available at your favorite online bookstore and thru my website. Simply email me at arielpaz08@gmail.com and I'll get it right out to you!

Stay tuned for part two on this topic next week to help you ignite the power within and discover YOUR destiny!

Until next time, keep smiling and keep looking up!

Ariel Paz

4 Ways Meditation Can Calm Your Anxious Mind

Life is busy, stressful, and complex. No matter what season of life you are in. It's always something, as I used to tell my mom. Our minds are on overdrive trying to process everything that comes at us in a day. And then there is the nightly news. 

The result? Racing thoughts. Sleepless nights. Overeating, pill popping or drinking alcohol to relax. Sound familiar? This week I'm sharing a spiritual practice that can help you tame your monkey racing mind and stay more present and peaceful during your day. 

An Ancient Practice 

Archaeologists and scholars believe meditation has been around for over 5,000 years. In this information-over-loaded culture we live in, it is critical that we make time to not only rest our bodies, but our minds as well so this week I'm sharing on the ancient practice of meditation. 

No matter what beliefs you have, you should know that meditation practices have been part of both eastern and western religious practices for ages. The earliest documentation of meditation is found in the Hindu sacred text known as the Vedas from ancient India but it has its own place in Western religions as well. St. Ignatius of Loyola is famous for his book, Spiritual Exercises. The Bible continually exhorts believers to "meditate on things above", meditate on the Word of God day and night and to "Be still and know that I am God". Also we are exhorted to "take every thought captive." That is meditation. 

Can You Please Sit Still? 

In the same way the body needs a good amount of rest to restore and renew itself, so too does the mind.  Often, even when the body is asleep, the mind continues to churn away on the problems and issues of the day. No wonder we wake up feeling unrefreshed. The mind didn't know it was bedtime.

So, how often do you sit down during the course of the day, close your eyes and just observe your thoughts? Most people are so tired that when they do sit down and close their eyes, they fall asleep. Others find it difficult or even uncomfortable to sit still and do nothing. I know, because I used to be this way. 

As a single mom of two boys working at a mentally exhausting career while balancing the demands of home, health, & child-rearing plus trying to fit in a social life, I wish someone would have suggested meditation to me years ago. Sit down and rest my weary mind. 

The rapid advancement of technology has dramatically increased the pace of life and the hurry up, get-it-done-yesterday mindset has side-lined this important discipline. As the rate of stress-related illnesses soar, many are realizing this non-stop physical and mental freneticism is not only unhealthy but unprofitable as well. So how can meditation benefit you?

Benefit #1: Meditation calms our minds and our bodies. 

In the same way the body needs a good amount of rest to restore and renew itself, so too, does the mind. Often, even when the body is asleep, the mind continues to churn away on the problems and issues of the day. No wonder we wake up feeling unrefreshed. The mind didn't know it was bedtime.

When we sit down to meditate, we allow the "mental clutter" to settle. The breath and the heart rate slow which reduces blood pressure naturally. Meditation allows confusion to dissipate and clarity and creativity to spark so we can find answers to our problems and creative solutions. 

There are different forms of meditation so whether your spiritual path is eastern, western or a combination of both, you can benefit from this ancient practice. In eastern religions, there are several different meditation styles. One of them is to focus the mind on something constant such as the breath, a candle flame, or a mantra, which is a word or a phrase such as "peace', "be still", or "I am calm". The basic premise is that by focusing the mind, the practitioner becomes increasingly aware of the flow of thoughts as they occur and is able to disengage and enter the place of rest where the mind is calmer. I practice what is called Vipassana meditation which focuses on finding clarity and insight in addition to calm. 

Benefit #2: Helps us to connect with ourselves and with God. 
When we still our bodies, the thoughts that jump around like monkeys in our minds settle down as well. This allows us to see what is going on with our feelings and emotions and to get in touch with our inner selves. When we are moving so fast all day, we ignore that still small voice and our deep thoughts and emotions rarely get noticed or even attended to.

The practice of meditation in Christian religions is similar in that one of the goals is to focus and calm the mind. In addition, Christian practitioners also have the goal of calming the spirit and connecting more deeply with God which is done by reading or repeating phrases or words of Holy Scripture or Christian devotions. Early proponents of Christian meditation are St. Teresa of Avila, St. Ignatius of Loyola and St. John of the Cross.

Benefit #3: Brings awareness of our thoughts, feelings and actions.
Whatever your spiritual path, meditation is an important skill that helps us bring more awareness to our daily lives.  Often we go through the day on auto-pilot, barely noticing anything inside us or around us until we plop into bed at night, exhausted. And then we spend the night processing what happened during the day. 

When we deliberately calm our minds, we are more able to identify our thoughts on a moment to moment basis. I've read that the average person thinks 60,000 - 70,000 thoughts per day, and being the deep reflective thinker I am, I probably process a lot more. Yikes!

Meditation helps us become more aware of our thoughts and the type of thoughts. Is this thought positive or negative, anxious, or angry? Thoughts are energy and negative thoughts bring us down and lower our energy and steal our joy. Notice whenever you have left the present moment - today - and wandered either into the past or the future. Meditation helps us to stay in the present moment which helps alleviate anxiety. It also helps us to stay focused and pay attention to what we are doing, rather than be unaware and easily distracted. 

Unawareness of negative, anxious and angry thoughts lead to a vicious downward spiral which often leads to depression and reactivity. Becoming more aware of our thoughts and emotions is a tool to stop this cycle and keep us grounded and calm.

Benefit #4: Breaks the vicious activity cycle.
Many of us run around all day frenetically going from one thing to another. As a single parent, this pace was my norm. Since retiring, I have made a conscious effort to slow down, do less and take more breaks. I have a sticky note that says "Take the pressure off." Continuous activity is akin to an addiction, something that makes us crave more and more. Meditation helps break this cycle as well. 

When I feel like I'm moving too fast, an alarm goes off in my mind "Break time!" and I make myself sit down and meditate for 15 - 20 minutes. If I fall asleep, then that means I'm tired but I don't berate myself for falling asleep. This stopping to meditate breaks the "to do" cycle and mentality. We are human beings not human doings! As meditation becomes a daily practice, we realize stillness is a gift and we will look forward to our times of being still. 

For reflection:

Have you considered incorporating meditation into your daily routine? How might it benefit you, personally? Meditation is not difficult. All it takes is a few minutes a day, start by closing your eyes and taking 3 deep breaths a few times a day. Here are some more posts on meditation to help. 

If you enjoyed this post, join our blog community by entering your email address in the box provided. You'll receive my weekly posts plus a copy my free e-guide entitled "7 Steps to Finding Your Spiritual Path". 

If you are interested in furthering your spiritual growth, you might enjoy my newest book, "Ignite the Power Within: 10 steps to Supercharge your spiritual growth" available at your favorite booksellers here. 

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If you 

Until next time, I wish you peace and stillness and remember...

Keep looking up!

Ariel Paz 

How to Tame Your Unruly Mind

Have you ever said something "without thinking"? Do you often find yourself feeling down, depressed or anxious but don't know why? What about the dreams you have at night that keep you from getting a good night's rest? What's going on then? If we want to ignite our personal power so we can move forward towards our goals and dreams and have more peace and joy, we must tame and train the unruly beast known as the mind.

The Brain vs. the Mind
Before we can talk about how to discipline the mind, we need to understand what exactly do we mean by "the mind". To keep this as simple as possible, the mind is the non-physical part of us that is composed of both consciousness and unconsciousness. It is separate from the physical part of the body known as the brain. The brain is the organ that is part of our central nervous system and controls our physical and bodily functions.

The mind, on the other hand, controls our emotions, our thoughts, and our will. Some believe that the mind is the eternal part of us known as the "soul". Undeveloped and unconstrained, the mind will take off like a runaway train or a wild horse. Buddhism calls this "monkey mind" meaning unsettled, capricious, restless, uncontrollable, confused. Picture the monkeys you see in the zoo or the wild and how they flit from tree to tree hanging on and jumping around willy nilly. This is how undisciplined minds behave. Thousands of thoughts fly by in the course of everyday life, yet we are unaware of the majority of them.

Feed your mind positive input.
If we want to harness the power of our minds, we need to discipline it to think the right kind of thoughts. There are three main steps to cultivating a disciplined mind and today we will cover the first one.  

Our minds are like computers. How they are programmed is how they will perform. Many of us grew up in an environment of worry, anxiety, fear and the like so we already have a library full of negative thoughts. If we feed our minds junk, violence, and negativity which abound in the media, on television and in our world, our thoughts will be full of this stuff.  You may not even be aware of the negativity that is coming out of you. The good news is we can change the way we think by changing what we feed our minds.

If we want healthy, vibrant bodies we will feed ourselves healthy, nutritious food and drink plenty of water. In the same way, if we want healthy, peaceful and emotionally stable minds we need to feed our minds life-giving, positive and faith-filled thoughts. I prefer to use phrases from the Holy Bible and I can attest to the fact that they do work. Here are some of my favorites:

     -If we want to conquer fear and doubt, start thinking thoughts of faith.
       "God has not given us a spirit of fear, but of power, love and a 

        sound mind".

       "Trust in the Lord with all your heart and do not lean on your own           understanding."

     If we want to become more bold and less timid,  
      "The Lord is my rock and my fortress." 
      "No weapon formed against me shall prosper."
      "If God is for us, who can stand against us?". 

    If we want to be more loving,
       "Love your neighbor as yourself"
       "Love is patient. Love is kind. Love keeps no record of wrongs."
       "Clothe yourself with compassion, kindness, humility, gentleness and patience."

    
    If we want to be more at peace, memorize these verses:
       "The Lord will give keep him in perfect peace whose mind is stayed on Him."
       "Be anxious for nothing, but in everything pray and give thanks to God and He will give you peace that passes all understanding".     

    If we want more ease and less anxiety, instead of thinking "This is too much for me"  or "I'll never be able to ....." think and say out loud:
       "I can do all things thru Christ who strengthens me".
       "God will make my crooked paths straight". 
        "Be still and know that I am God"

     If we want more abundance and provision, stop thinking thoughts of lack.
       "My God shall supply all my needs according to his riches in Christ Jesus".
       "No good thing does He withhold from those who walk uprightly."

These are just a few examples I personally use to reprogram my thinking and you can too! Pick out some verses that resonate with you and begin to verbalize them daily. I post them on sticky notes around the house to remind me.

Personal Story

My mom recently passed and a whole boatload of extra responsibilities and tasks got dumped into my lap. I'm sure some of you have dealt with this situation and know how difficult it is. Well, trying to do her 2023 taxes and obtain the various 1099s since her Texas accountant has disappeared. Still have not received the final one and trying not to stress about the looming tax deadline of Oct. 15. 

This is certainly a test because the situation is out of my control despite my numerous phone calls to the companies involved. I am getting to practice what I preach - paying attention to my thoughts, staying at peace, and living in the present moment. We can only do so much, and in these situations it is important to remember that God sees and is in control. He will make a way where there seems to be no way. 

Reprogram Your Mind
If we want to be more powerful, peaceful, and successful, we need to be more positive. We need to reprogram our thinking with truth and the best source of truth I know is the Holy Bible. Now you can use whatever sacred texts or affirmations you choose, but I suggest the Holy Bible and here's why.

God is obligated to fulfill His Word. He is not obligated to follow through on anyone else's word. The words of scripture have supernatural power in them and that is the missing ingredient in using anything else. Positive affirmations that are not the Word of God will only take us so far. Why?

Because God rewards Faith! He wants to know that we are depending on Him and him alone and not merely our own will and self. When we learn to depend on God more, and ourselves less, we will see strife, turmoil, and unease evaporate from our lives and we will enjoy more harmony, joy, and rest.

This covers the first step to disciplining our minds. Stay tuned for more on Step 6 of igniting the power within when next time we'll talk about the importance of meditation. 

For Reflection

What do you find yourself dwelling on? What causes you stress? How can you replace negative thoughts with thoughts of faith and power? 

If you enjoyed this post and would like to join our community, simply enter your email address in the box provided and you'll receive my weekly posts. You'll also receive a copy of my free e-guide entitled "7 Steps to Finding Your Spiritual Path".  If you would like to learn more about spiritual growth, check out my other offerings here. 

I'd love to hear your thoughts so please leave a comment and share it with your friends. 

Stay tuned for more on how you can ignite the power within and discover your Destiny!

Until next time, keep looking up!

Ariel Paz


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