How To Have A Meaningful Holiday

Christmas season is here. We have celebrated this holiday each year and sometimes it does not seem as special as other years. That makes us think that we have missed something or failed to make the holiday special. It is always important to try to make each holiday meaningful as you can. Keeping that idea in mind, we found some great suggestions for you to use.

1. Make a “Thankful Tree”

Take brown construction paper and cut out a trunk and branches. Then cut out leaves that are big enough to write a short message on. Tape the tree trunk to your wall and each day, have the members of your family write what they are thankful for on a leaf, and tape it to the tree. By the time Christmas comes, you’ll have a full tree full of thankful thoughts from your loved ones.

2. Give Fewer Gifts with Greater Purpose.

Decide as a family what you want Christmas to represent, and then assign those labels to the gifts you give.
Some like the phrase, “Something you want, something you need, something to wear, and something to read.”
Of course you can get creative with your own list. By doing this, you are giving the gift a meaning and purpose that will be attached to it for as long as it is in your home

3. Be a Modern Day Magi

The three gifts of the Magi identify Jesus as “King and God and sacrifice.” You can be a Modern Day Magi by making three gifts of your own. Make each of these as sacrificial as possible…not out of your excess, but out of your sacrifice.
Money. Give away some of your money to your church, another family, a special charity, a friend who is adopting, or anyone else you feel needs a little extra this Christmas.
Time. More valuable than money, give the gift of time by volunteering in your community.
Stuff. Go through all of your stuff and donate something of value to local charities that help the poor. Many local organizations collect furniture, toys, bikes, cell phones, clothing, etc. that is given directly to people in need–not sold in a thrift store.
Make your three gifts, and then on Christmas Eve dinner, gather as a family and talk about your gifts, why you chose them, and why they were important to you.

4. Double the Impact

Decide together that you will only purchase gifts from companies that give back to communities or families trapped in extreme poverty.
For example, you could purchase handmade gifts from people trapped in extreme poverty…like Timbali Crafts.
Using this guideline (or others you come up with), and you’ll be giving a gift that creates double benefit. And, by focusing your shopping efforts so narrowly, you’ll also learn much more about how poverty impacts families around the world.

5. Change Their Story

Change Their Story is about sharing your Christmas with orphans who are trapped by extreme poverty and sex trafficking. Children’s HopeChest created Change Their Story as a way for youto ask friends and family to spend their money on helping orphans–rather than buying Christmas gifts.
When you join the Change Their Story team, you will receive a free fundraising Web site and the tools you’ll need to e-mail all of your contacts. From there, you’ll commit to a fundraising goal and then ask your friends and family to make financial contributions to benefit orphans this Christmas. We’ll even help you write the support letters.
This Christmas, instead of buying gifts, ask your friends to donate on your behalf and help orphans escape poverty and human trafficking.

Read more: http://blog.beliefnet.com/redletters/2011/11/5-ways-to-make-christmas-more-meanginful-this-year.html#ixzz2ExU2FfjO


These are great ideas to use to ensure a meaningful Christmas brought to you by beliefnet.com.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Ten Tips For Avoiding Thanksgiving Day Stress

Holidays can be wonderful but also stressful. It has allot to do with how you  view  expectations of holidays and your relationships with family and friends. With that said, it is always good to get tips and advice to use so you can have a stress free or reduced stress holiday. So, we have found some useful tips that you can follow this Thanksgiving.

1. Set Boundaries: When to Say No

I have a good friend, let's call her Jennifer, who is expected to cook dinner for her entire family (5 aunts, 6 uncles, 11 rambunctious teenagers, the grandparents, her husband, and her kids) every Thanksgiving. For whatever reason, Jennifer was slotted as the expert cook many years ago in her family, and now, why wouldn't she cook for everyone? After all, no one can do it like she does. Of course, if she is going to cook all that food, she may as well host, right? It's just more convenient for everyone.
Everyone except Jennifer.
I'm sure we all know someone just like her, and maybe WE are the Jennifer for our respective families. It can be hard to say no and hard to break free of family norms and traditions. But without speaking up and saying, "no," it is never going to stop. It is up to us to set the boundaries and limits of what others expect from us. By setting these boundaries, we can reduce our obligations -- at least some of them -- and thereby reduce some of our stress.
If you are the designated hostess or family cook, consider reading Nicole Levison's new article on Hassle-Free Holidays. She offers suggestions such as ordering out, or hosting a potluck dinner, where everyone contributes.

2. See the Whole Family, Just Not At Once

As the daughter of divorced parents, I've got a whole extra layer of houses to visit for the holidays. I used to try to see everyone each holiday...this was time-consuming, expensive, and stressful. Not only for me, but also for my family. I had such strict timelines of when I had to leave (to go see the other family member), that I short-shifted everyone.
By limiting holidays to one parent, (Mom gets Christmas, Dad gets Thanksgiving), I significantly reduced my stress and that of my loved ones.
Those with young children of their own may try to see every Grandparent for each holiday. Again, this may involve a lot of "road time" and not enough "lounge on the couch time." Consider hosting holiday parties at "off" times in the year or around the holidays but not on actual holiday days. This is one way you can avoid the multiple-house-holiday-fete and make the time you spend with each side of the family worthwhile.

3. Count to Ten

We've all heard this one before: when angry or upset, just count to ten and let your rational side gain control over knee-jerk reactions. It's easier said than done, but when you at least try to count to ten, chance are you'll be somewhat calmer when addressing whatever concern comes your way.
Around the holidays it is especially important to "check" yourself before reacting to a statement or suggestion that may be explosive. For example, if Aunt Judie calls you and says, "It would be nice if you changed the flights to an earlier time so we don't have to have dinner so late," resist the urge to tell her what you really feel at that moment. Take a deep breath, and respond by saying, "I understand it can be a real inconvenience for everyone to eat so late. Maybe you can have a bigger lunch with the whole family, and the dinner can be smaller? We just really want to see you."
This way you:

1. Ignore the debate of whether or not you can change travel plans (you made those plans for a reason so don't back down)
2. Address the hidden concern (everyone is going to be hungry waiting around for you)
3. Diffuse the situation by mentioning the true purpose of the get-together: to see everyone!

This strategy may not work, and we've all been in challenging situations with family members where they simply don't listen. But I guarantee you'll lessen any potential conflict if you react without anger.

4. Be Creative with Seating Arrangements

Let's face it: not everyone is best friends with all family members all the time. Let's say your husband has never gotten along with your brother. You can deny that the tension exists, or you can accept it, and simply sit them at opposite ends of the dinner table. You'll never eliminate potential conflict, but the key word here is REDUCE.
I remember being very excited when I was finally "allowed" to move from the kids' table to the adult table for our family get-togethers. It was only when I was older that I realized this privilege had to do with a combination of age and maturity. If you acted like a child and needed handholding, you were relegated to the kids' table in the other room. This served a few purposes, not the least of which was peace and quiet for the adults trying to enjoy their holiday meal! If your family consists of young children, it can be a good idea to separate them into another room. Of course, someone will need to supervise the kids but it can be helpful to take turns -- say, 15 minutes at a time -- so each adult gets a little time with the kids, while still being able to enjoy the holiday dinner.

5. Keep People Busy

Keeping everyone occupied during the holiday meal preparation and after can be one way of reducing potential problems. If everyone has set tasks such as setting the table, making the gravy, folding napkins...they may too busy to nit-pick anyone else. The same goes for after dinner, too. Give everyone a task before they are "allowed" to go watch a game on T.V. Maybe the task is simply bringing all the dishes to the kitchen or emptying the trash. Whatever it is, give everyone at least one small task rather than let a small group of people (often, the women in the family) take on the entire role of cleaning up.

6. Let it Lie

I have a friend who is a vegetarian. Thanksgiving has traditionally been the one day every single family member would preach to her about why it is bad that she is a vegetarian, why she should just taste the turkey once, "It would make Grandma so happy!" etc. She started associating Thanksgiving with a long day of justifying herself.
This is just one example of what I like to call, "Unneeded challenges during holidays." You might not agree with someone's choice of a car, food preferences, spouse, house payments, or vacation destination. But it isn't your life. Holidays should be a time to enjoy, but we all know that jealousy and insecurity tend to raise their ugly heads during family gatherings. If you are the one who is challenged during the holidays, remember that people who challenge do so because they may somehow be threatened by your choice. If you understand that, it becomes easier not to explode emotionally, and simply address the question with kindness. Some topics might not be easily explained or discussed, and a simple, "That's an interesting point." is a tactful way to avoid potential conflict.
And here is the hardest part: when others try to pick a fight (even if it is unintentional on their part), be the bigger person.

7. Deal with Finances

We may not buy presents for family members on Thanksgiving, but Thanksgiving is far from innocent when it comes to our paychecks. All that food costs money...and Thanksgiving is actually a bigger travel day for Americans than Chanukah and Christmas. The train fares and airfares are often three or four times average costs during this 4-day holiday.
As mentioned before, one way to reduce your cost for food is to host a potluck, or suggest it to whoever is hosting the family dinner. All those leftovers, if stored and divided up properly, can mean several meals for each family after T-day!
For travel, one way to reduce costs is to travel at off-times. For example, if the family dinner is at 4pm on Thursday, you could consider driving or taking the plane the morning of (depending on the distance). Statistics show a majority of travelers make Thanksgiving travel plans the Wednesday before -- and peak hours are between 2pm and 8pm on that Wednesday. Avoiding peak times might get you better prices -- and it may reduce stress. Less people means shorter lines, less traffic, and quicker travel times. That's never a bad thing!
If you and your family can avoid hotels and stay at a relative's home (if you are traveling), it can save big bucks. It might not be ideal, but for one night, it could be worth it.
Keep in mind that sleeping on couches and floors may be unappealing to adults...but younger kids, if you have them, tend to find this amusing. If you make it into a "big sleepover" night with sleeping bags and pillow fights, it might actually make cramped quarters, say, on a living room floor, "fun" for the family.

8. Get Enough Sleep

Stress begets insomnia...and insomnia begets stress. This vicious cycle can be stopped -- be sure to read our articles on Insomnia and help ensure a good night's rest.
Sleep is especially important during the holiday season, because we get so worn down during the day with extra duties. Holiday cooking, preparing to host a gathering, shopping for presents or food are all additional chores on top of our already busy lives. Take note of the fact that you're performing double or even triple duty. Sleep lets us recover from our hard work, is essential to maintaining an even keel when things get rough, and helps gives us needed energy to get through the holidays!

9. Stay Healthier

Holiday stress can feel a lot worse if you're not feeling 100%. Getting enough sleep is the first step to avoiding sickness over the holidays. Some other tips include a glass of orange juice each day, washing your hands as often as possible, and covering your mouth up when going outside into cold weather. A scarf can also double as a "protector" when surrounded by people at stores or on public transportation who are sick and coughing. Taking a walk (dress warmly if you live in a cold environment) can help you clear your mind, reduce stress, and help you get exercise. All of these things will aid in keeping you healthier this season.

10. Embrace Your Family, Flaws and All

Around the holidays, we are bombarded by made for T.V. movies that showcase the joy and love around the holidays. Real-life families are not perfect. The first step to having a good time around the holidays is to realize you will have potential conflict and that it is normal. The stories may be different from family to family, but we've all experienced some silly or unbelievable things during the holidays. Laughing about past holiday events can be a great way to break the ice if things start going downhill. Ask everyone to talk about the funniest or most embarrassing thing that happened last Thanksgiving, you'll be surprised at the bond this forms.

11. One Last Tip: Celebrate Those Who are With You in Spirit

During the holiday season, we are often saddened by the memories of loved ones who are no longer with us. If this is the first Thanksgiving without a dear loved one, it is normal to feel lonely, scared, depressed, lost, angry, upset, bitter, sad, resentful, hopeful, all in one. The holidays without a loved one can be particularly painful as we remember some of the beautiful moments we shared with this person or the things we didn't say or do.
Some families abandon holiday traditions after the passing of a loved one, but this can make the transition to life without them even more difficult. Surrounding yourself by people you love, surviving family members, or friends and neighbors, can help you cope through the holidays.
One of my cousin's daughters (she was five years old at the time) surprised us all last year by creating a collage full of humorous pictures of her Great-Grandfather and presenting it at a family gathering last year. She had a picture of him in a Santa costume "He didn't fool me," and some other laughable pictures. Not only did she diffuse the sadness in the room, but also she made us all laugh as we remembered the days the pictures were taken. I'm sure this is exactly what he would have wanted.

This should be useful for you to use as a guide to reduce holiday stress. A big thank you goes to Julie Brown for such a wonderful article.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Memorable Halloween Ideas

Those Halloween Decorations look great. We like to discuss how to make the most out of our holidays and Halloween is no different. This holiday is real easy to sneak up on you and then you are trying the last minute to prepare for it. So we wanted to give you some ideas to make it a special occasion.

1)Buy or make an exiting Halloween costume. If you are going trick or treating or a Halloween party. E.g if you cant find a cat costume you could:wear a black dress and leggings or a black long sleeved top and black jeans, find a plain black headband and make cat ears to stick on, draw whiskers and a nose on your face with eyeliner and stick a black feather boa for your tail.


2)Print out and color some fun coloring pages! Here is a website that is useful :http://www.coloring.ws/halloween.html


3)Buy some candy for other trick or treaters


4)Make some Halloween decorations and crafts for your front garden and house. Useful website:http://www.enchantedlearning.com/crafts/halloween/


5)Invite some friends over and watch some scary movies or tell scary stories! You could even have a costume contest!


6) Go trick or treating! Wear a funky costume and bring a cute basket to collect candy in, you could go with friends.


7)Host a Halloween party! Buy candies and decorations, play music and have a laugh


8)If you don't like horror movies buy Halloween related movies like "scared shrekless" ,"scooby doo" or "Winnie the pooh - Pooh's heffalump Halloween movie"


9)Carve a pumpkin! If you don't know how to here is a helpful website:http://www.ehow.com/how_3983_carve-pumpkin.html. And if you aren't so good at drawing pumpkin faces go to google images and type "pumpkin templates" and print them out.



These ideas brought to you by wikihow.com will be sure to make some wonderful memories. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Labor Day Weekend Activites For The Family

It is labor day. How do you make the most of this holiday? You need to spend it with your family. Some of the best memories are created by families spending the holidays together. So, it is important that you need some activities to make it a special day.

Here are some  Labor Day Ideas :

• Host a Backyard Cookout: This is a traditional Labor Day weekend event that is great for large families or neighbors to get together one last time before the fall. Make the party planning for the event less stressful by making it a potluck. This will give all of your guests a chance to contribute to the final summer celebration. Create a summery menu with fresh ingredients. Incorporate grilled veggies, steak and chicken kabobs, strawberry salad, and delicious white peach sangria.

• Plan a weekend getaway: The best way to take advantage of the warm weather while it lasts is to enjoy some time by the water. Whether it is a lake or beach, they are both perfect locations for a weekend getaway with family or friends. Make sure you bring all the essentials for the weekend such as beach chairs, towels, sunscreen, toys, snacks, and drinks. If your family prefers to be more active, look into water-based activities such as kayaking, white-water rafting, river tubing, or jet skiing.

• Have a Picnic: Summer is all about eating outdoors, so for Labor Day weekend pick a nice afternoon to have a picnic at a local park. This is a great activity for new families or couples. Pack sandwiches, desserts, and some cool refreshing drinks, like a refreshing white wine or iced tea. Bring a Frisbee or a ball to toss around when you are done eating so you can take full advantage of the outdoor space.

• Plan a Movie Weekend: Labor Day is big weekend for new movie releases so catch a flick with a spouse, the kids, or a friend. See the new movie on opening night, then plan an backyard movie night for the following night. Set up a screen in your backyard and project one of your favorite movies in the comfort of your backyard. Bring out some beanbag chairs, snacks, and blankets, and enjoy the movie under the night sky. Who needs the drive-in?

These are some great activities brought to you by punchbowl.com to get the most out of the final day of summer. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Three Ways To Relax This Summer

            The summer has arrived and for some reason many people are not even aware of it. We have so much to do in our busy schedules that we lose sight and track of enjoying the various seasons. That is why it is important to learn how to relax especially during the summer. Here are 3 ways that you can relax during the summer from health.com.

Reclaim summer’s carefree spirit by adapting these three simple tips from life coach Victoria Moran, author of Living a Charmed Life.

Get on island time

 When you’re not at work, consciously switch from busy-life mode to vacation mode—you know, the one where you’re not annoyed by a slow store clerk or frantic to get to the next thing on your schedule. “When you’re away, you look at everything in a completely different way,” Moran says. “You’re more relaxed and patient, and you enjoy everything more.”

Add little bits of fun

You don’t have to make big trips to the beach to enjoy the summer. Each morning, think: “What can I do today that will make it an amazing day?” Moran suggests. Maybe it’s sipping lemonade on the patio before work or catching fireflies with your kids after dinner. Create your own personal list of simple pleasures, and work them into your day.

Get outside

Just 30 minutes in the sun can boost your mood, according to a University of Michigan study. So “go for a morning walk or a lunchtime stroll. It’ll lift your spirits way up naturally,” Moran says

Well, It is time to enjoy what the summer offers and remember to relax.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Relaxation Techniques For Stress

      To achieve healthy living, we must handle daily stresses. These stresses can range from a insignificant event to a major life changing episode. In dealing with different stresses, a single approach  may not be effective for what one is facing . So, it is important to have many different ways to overcome  the varying degrees of these events. With the assistance of healthguide.org,  they provide many effective ways to relax when faced with stressful situations.


Finding the relaxation technique that’s best for you


There is no single relaxation technique that is best for everyone. When choosing a relaxation technique, consider your specific needs, preferences, fitness level, and the way you tend to react to stress. The right relaxation technique is the one that resonates with you, fits your lifestyle, and is able to focus your mind and interrupt your everyday thoughts in order to elicit the relaxation response. In many cases, you may find that alternating or combining different techniques will keep you motivated and provide you with the best results.
How do you react to stress?


How you react to stress may influence the relaxation technique that works best for you:

 Stress response: Overexcited
 Symptoms: You tend to become angry, agitated, or keyed up under stress
Relaxation Technique: You may respond best to relaxation techniques that quiet you down, such as meditation, deep breathing, or guided imagery


 Stress Response: Under excited
Symptoms: You tend to become depressed, withdrawn, or spaced out under stress
Relaxation Technique: You may respond best to relaxation techniques that are stimulating and that energize your nervous system, such as rhythmic exercise


 Stress Response: Frozen (both overexcited and under excited at the same time – like pressing on the brakes and gas simultaneously)
Symptoms: You tend to freeze: speeding up in some ways while slowing down in others
Relaxation Technique:  Your challenge is to identify relaxation techniques that provide both safety and stimulation to help you “reboot” your system. Techniques such as mindfulness walking or power yoga might work well for you

Do you need alone time or social stimulation?


If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will give you the space to quiet your mind and recharge your batteries. If you crave social interaction, a class setting will give you the stimulation and support you’re looking for. Practicing with others may also help you stay motivated.

Relaxation technique 1: Breathing meditation for stress relief


With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Practicing deep breathing meditation

The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach. 
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little. 
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little. 
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale. 

If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

Relaxation technique 2: Progressive muscle relaxation for stress relief


Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.

Practicing progressive muscle relaxation

Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.


Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.

• Loosen your clothing, take off your shoes, and get comfortable. 
• Take a few minutes to relax, breathing in and out in slow, deep breaths. 
• When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels. 
• Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10. 
• Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose. 
• Stay in this relaxed state for a moment, breathing deeply and slowly. 
• When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release. 
• Move slowly up through your body, contracting and relaxing the muscle groups as you go. 
• It may take some practice at first, but try not to tense muscles other than those intended. 

Progressive Muscle Relaxation Sequence

The most popular sequence runs as follows:

1. Right foot* 
2. Left foot 
3. Right calf 
4. Left calf 
5. Right thigh 
6. Left thigh 
7. Hips and buttocks 
8. Stomach 
9. Chest 
10. Back 
11. Right arm and hand 
12. Left arm and hand 
13. Neck and shoulders 
14. Face 

* If you are left-handed you may want to begin with your left foot instead.

Relaxation technique 3: Body scan meditation for stress relief

A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.

Practicing body scan meditation

• Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed. Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale. Breathe deeply for about two minutes, until you start to feel comfortable and relaxed. 
• Turn your focus to the toes of your right foot. Notice any sensations you feel while continuing to also focus on your breathing. Imagine each deep breath flowing to your toes. Remain focused on this area for one to two minutes. 
• Move your focus to the sole of your right foot. Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot. After one or two minutes, move your focus to your right ankle and repeat. Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg. From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders. Pay close attention to any area of the body that causes you pain or discomfort. 
• Move your focus to the fingers on your right hand and then move up to the wrist, forearm, elbow, upper arm, and shoulder. Repeat for your left arm. Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head. Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp. When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself. 
• After completing the body scan, relax for a while in silence and stillness, noting how your body feels. Then open your eyes slowly. Take a moment to stretch, if necessary. 

Relaxation technique 4: Mindfulness for stress relief


Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external. Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming. But by staying calm and focused in the present moment, you can bring your nervous system back into balance. Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.


Meditations that cultivate mindfulness have long been used to reduce overwhelming stress. Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle. Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.

Practicing mindfulness meditation


Key points in mindfulness mediation are:

• A quiet environment. Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions. 
• A comfortable position. Get comfortable, but avoid lying down as this may lead to you falling asleep. Sit up with your spine straight, either in a chair or on the floor. You can also try a cross-legged or lotus position. 
• A point of focus. This point can be internal – a feeling or imaginary scene – or something external - a flame or meaningful word or phrase that you repeat it throughout your session. You may meditate with eyes open or closed. Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes. 
• An observant, noncritical attitude. Don’t worry about distracting thoughts that go through your mind or about how well you’re doing. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your point of focus. 

Relaxation technique 5: Visualization meditation for stress relief


Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound. When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.


Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen. You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery. To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.
Practicing visualization

Find a quiet, relaxed place. Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.

Close your eyes and let your worries drift away. Imagine your restful place. Picture it as vividly as you can—everything you can see, hear, smell, and feel. Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses. When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing. Let your own images come up and work for you.

If you are thinking about a dock on a quiet lake, for example:

• Walk slowly around the dock and notice the colors and textures around you. 
• Spend some time exploring each of your senses. 
• See the sun setting over the water. 
• Hear the birds singing. 
• Smell the pine trees. 
• Feel the cool water on your bare feet. 
• Taste the fresh, clean air. 

Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place. When you are ready, gently open your eyes and come back to the present.


Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session. This is normal. You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn. Again, these are normal responses.

Relaxation technique 6: Yoga and tai chi for stress relief

Yoga involves a series of both moving and stationary poses, combined with deep breathing. As well as reducing anxiety and stress, yoga can also improve flexibility, strength, balance, and stamina. Practiced regularly, it can also strengthen the relaxation response in your daily life. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn by attending group classes, hiring a private teacher, or at least following video instructions.

What type of yoga is best for stress?


Although almost all yoga classes end in a relaxation pose, classes that emphasize slow, steady movement, deep breathing, and gentle stretching are best for stress relief.

• Satyananda is a traditional form of yoga. It features gentle poses, deep relaxation, and meditation, making it suitable for beginners as well as anyone primarily looking for stress reduction. 
• Hatha yoga is also reasonably gentle way to relieve stress and is suitable for beginners. Alternately, look for labels like gentle, for stress relief, or for beginners when selecting a yoga class. 
• Power yoga, with its intense poses and focus on fitness, is better suited to those looking for stimulation as well as relaxation. 

If you’re unsure whether a specific yoga class is appropriate for stress relief, call the studio or ask the teacher.

Tai chi

If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi. Tai chi is a self-paced, non-competitive series of slow, flowing body movements. These movements emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. Though tai chi has its roots in martial arts, today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. Like yoga, once you’ve learned the basics of tai chi or qi gong, you can practice alone or with others, tailoring your sessions as you see fit.
Making relaxation techniques a part of your life


The best way to start and maintain a relaxation practice is to incorporate it into your daily routine. Between work, family, school, and other commitments, though, it can be tough for many people to find the time. Fortunately, many of the techniques can be practiced while you’re doing other things.

Rhythmic exercise as a mindfulness relaxation technique

Rhythmic exercise—such as running, walking, rowing, or cycling—is most effective at relieving stress when performed with relaxation in mind. As with meditation, mindfulness requires being fully engaged in the present moment, focusing your mind on how your body feels right now. As you exercise, focus on the physicality of your body’s movement and how your breathing complements that movement. If your mind wanders to other thoughts, gently return to focusing on your breathing and movement.

If walking or running, for example, focus on each step—the sensation of your feet touching the ground, the rhythm of your breath while moving, and the feeling of the wind against your face.

Tips for fitting relaxation techniques into your life

• If possible, schedule a set time to practice each day. Set aside one or two periods each day. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way. 
• Practice relaxation techniques while you’re doing other things. Meditate while commuting to work on a bus or train, or waiting for a dentist appointment. Try deep breathing while you’re doing housework or mowing the lawn. Mindfulness walking can be done while exercising your dog, walking to your car, or climbing the stairs at work instead of using the elevator. Once you’ve learned techniques such as tai chi, you can practice them in your office or in the park at lunchtime. 
• If you exercise, improve the relaxation benefits by adopting mindfulness. Instead of zoning out or staring at a TV as you exercise, try focusing your attention on your body. If you’re resistance training, for example, focus on coordinating your breathing with your movements and pay attention to how your body feels as you raise and lower the weights. 
• Avoid practicing when you’re sleepy. These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most benefit if you practice when you’re fully awake and alert. Do not practice after eating a heavy meal or while using drugs, tobacco, or alcohol. 
• Expect ups and downs. Don’t be discouraged if you skip a few days or even a few weeks. It happens. Just get started again and slowly build up to your old momentum.

This thorough approach by healthguide.org will keep you calm and relaxed when daily stresses come your way. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Ten Activities for Spring

     

   Why is this person opening the window ? She is opening the window to air out the house because it is spring.When spring arrives , there is so much to do. For some reason, we feel that we do not get it all done or there is something missing. So,we thought to provide you with ten activities that will make the most out of your spring  brought to you by styleathome.com. This is what they suggested.



1 Open up the windows and let the fresh breezes flow through the house. At the end of the month when temperatures are warmer, it's a good time to give the outside a cleaning.

2 Another way to make the house fresh and clean after months of being locked up tight against the elements: clean the carpets. Especially if you've got kids, who knows what´s been tracked through the house over the winter? Rent a carpet steamer or call in a professional.

3 April is a good time (and safe bet) to put away the winter woolies and bring out your summer clothes. Whether you move them to an extra closet or pack them up in a chest, wash or dry clean everything so they´re ready for wear in 6 months.

4 As soon as weather permits, get out into the garden and clean up all the leftover leaves and debris that has accumulated over the winter. Turn the soil to let it breathe, in readiness for planting. And start planning your garden. Changing it a little each year will keep tending to it fresh and exciting.


5 If you´ve never planted tulips, now's the time. Be playful and whimsical. There is nothing that says winter's over better than a bright, colourful bed of tulips.


6 Pre-plant your herbs. You can get them started in small indoor pots. When the time is right, transplant them into bigger outdoor pots or flower beds. They'll be stronger and heartier by this point. And since most herbs grow prolifically, you'll be able to start using them sooner. 


7 Get ready for long, leisurely bike rides in the warm weather. Get your bike out of the shed, dust it off and get it tuned up by a pro.


8 Paint any rooms you've been meaning to. The temperature's warm enough to keep the windows open. And rooms will feel fresh and revived. It's also a good idea to give your front door a fresh coat. It´ll be cleaner and more inviting.


9 For a real seasonal shift in the house, change over cushions, sheets and throws to lighter or brighter colours. It doesn´t have to be a drastic change to your decor. Pick colours that complement what's already there. 


10 It's never too late to recommit to your New Year's resolutions. Now that you're not housebound, buy a new pair of running shoes. Or sign up for swimming, tennis, sailing or golf. Outdoor activities will help you get the most out of spring and summer before they´re gone again!

Now, this is a through list of activities to get the spring started in a positive direction. If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

Why You Should Walk Everyday

     Walking.We do it everyday. Allot of the time we do not even think about it while we are moving place to place. Many people that walk on a regular basis are now reporting various health benefits from this activity. Does waking possess health benefits we should know about? There are actual studies to back up their claims.With the research from Health.com, they give you 8  healthy reasons why you should walk everyday.

1. It's great for the heart
In a recent study conducted at Duke University Medical Center, researchers found that walking briskly for 30 minutes every day lowers your odds of developing metabolic syndrome, a cluster of risk factors linked to higher risks of heart disease, diabetes, and stroke. Roughly 24 million women in the United States have metabolic syndrome. Don?t have time for a daily half-hour walk? Try multitasking: A British study found that active commuting (incorporating walking and cycling into your sedentary commute) is associated with an 11 percent reduction in heart-disease risk, especially among women. (For sneaky ways to work more walking into your life, see No Time to Walk? Try This.)

2. It cuts breast-cancer risks
Walking, even for a few hours a week, significantly reduces breast-cancer risk, according to a study published in the Journal of the American Medical Association. The thinking is that walking helps reduce levels of body fat, a source of estrogen. The research looked at 74,000 postmenopausal women between the ages of 50 and 79. Those at a normal weight lowered their risk by 30 percent; those who were overweight, by 10 to 20 percent. Younger women may also gain similar benefits.

3. It helps you sleep
A brisk walk in the afternoon will help you get a better night?s sleep, according to the National Sleep Foundation. Experts say that walking may boost levels of the feel-good hormone serotonin, which relaxes you. Or, the rise in body temperature brought on by walking may signal the brain to lower your temperature later, which promotes sleep. (Avoid a walk two hours before bed—that?s too late to cool down.)


4. It cuts down on aches and pains
Walk the “chi” (pronounced chee) way and you could have fewer achy days. Nine years ago, Danny Dreyer, an ultra-marathoner then living near San Francisco, invented ChiWalking, which incorporates ideas from tai chi, yoga, and Pilates. It looks like regular walking but, because you consciously relax, improve the alignment of your body, and involve arm movements, puts less stress on the legs while you walk. That means fewer aches. “ChiWalking can cut down any risk of injury,” says Alice Peters Diffely, a ChiWalking instructor in Portland, Oregon. “Your whole body will feel better.”

5. It makes you happy
Walking can relieve depression, anxiety, and stress. Just one 30-minute walk may make you feel better when you’re down, University of Texas researchers found. Head out for 90 minutes five times a week and you’ll get the biggest boost, according to a new study from Temple University. One possible explanation: Walking helps the body produce endorphins, the mood-boosting chemicals linked to “runner’s high.”

6. It keeps you slimmer
Walking for 30 minutes a day can prevent weight gain in most people who are physically inactive, according to another Duke study. And researchers from Brown University and the University of Pittsburgh showed that women who walked for an hour five days a week and consumed 1,500 calories a day lost and kept off 25 pounds over the course of a year. The reason walking helps control your weight: It’s easy! “The harder the exercise is, the less people will do it,” says Johnny Benjamin, MD, chairman of the department of orthopedics at Indian River Medical Center in Vero Beach, Fla.

7. It staves off senior moments
Several studies in older people suggest that walking—even for as little as 45 minutes a week—helps ward off Alzheimer's disease. Regular strolls are also linked to mental sharpness in seniors. But regardless of your age, walking is likely to help keep your mind active, Dr. Benjamin says—particularly if you stroll with friends; walking while talking is a surefire brain booster.

8. It protects your bones
Just 30 minutes of walking three times a week does wonders to prevent and treat thinning bones. This kind of exercise, which uses 95 percent of your muscles, actually pushes your bones to get stronger so they can handle the load. “Walking,” Look says, “is not just for cardio.”


So, be sure to set aside some time to walk everyday. It will only make you healthier.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

How to Accept Love From Others

         Receiving is more difficult than giving. That sounds like a confusing and even confounding statement but it is true. For many people it is very difficult to truly accept love from others. They may believe that their loved but not accept it into their hearts. To be able to do that , you need practical ways to go about that change which can be very difficult. We have found some real useful approaches that you can use to make that emotional leap of faith.



How to Accept Love

• Recognize your power. You could have every person in the world showering you with love every day, but if you do not recognize it, accept it and absorb it into your being, that love might as well not exist.

• Be brave. It is scary to accept love. Why? I'm not sure. Maybe because new love always resurrects heartbreaks and disappointments of the past. Maybe because love makes us feel out of control. When we are offered love, we feel guilty, unworthy, scared. Accepting love fully is no small feat, so prepare yourself and vow to be brave.

• Soften yourself. Literally. You cannot accept love if you are holding your body tightly. Let your muscles relax and your heart--which is a muscle too, remember--will be ready to accept love that comes your way.

• Recognize it. Love is given in many forms: words, actions, touch. How do the people in your life show love to you?

• Believe. If they say that they love you, they do. If they act as though they love you, they do. Always assume that your loved ones do love you that much and even more. Don't go looking for reasons to "prove" that you are unlovable.

• Absorb it. When love is given to you, you don't need to respond or reciprocate immediately. Instead take time to let the love soak in before taking action. If you move too quickly, the impact of the loving act will likely be dampened. If you feel the need to respond, a simple "thank you" is perfect.

• Don't self-deprecate. Self-deprecating has its place for sure, but not when somebody is offering genuine love. When given a compliment, don't dismiss it with statements like, "No. That's not true. I'm actually really stupid/ugly/boring."

• Keep the past in the past. Just because you have been hurt, rejected and let down by love in the past--and we all have--doesn't make you unlovable. Approach each new loving encounter as if it is your first.

• Be open to love in all its forms. Love doesn't always mean that you will be together forever until death. Sometimes it can be as simple as a smile from a stranger as you pass on the street. How much love can you see in your life today?

          Last, but definitely not least, remember that by accepting the love that is given to you, you are not only doing something good for yourself, but you are giving a gift to the person who offered the love to you. The only thing better than getting love from somebody, is watching somebody receive and delight in the love you give back.


        So, we hope this can  direct you on a new pathway of accepting love. We appreciate Amanda Ford from ehow with such insightful knowledge concerning this topic.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !
Joseph A. Jones & The WellLife Team

How to Make Realistic New Years Resolutions

        A new beginning. That is what we think of January each year.  We want to be optimistic and become better. So,  everyone comes up with new years resolutions. Unfortunately,  we either create unattainable goals or we do not know how to meet them. Here are some ways to set realistic goals and meet them.

1) Be clear and specific
Bad resolution: “I will work out more.”
Good resolution: “I will lift weights twice a week and start walking to work.”
The first one is too vague. To set more specific resolutions, you can either quantify your desired outcome or break down your goal into tasks.


2) Make resolutions that are measurable
Bad resolution: “I will eat healthier.”
Good resolution: I will drink more water and cut back to one soda per week.”
To stick with a resolution, we must be able to tell if we are making progress. Goals that can be measured fail for two reasons: Either we give ourselves too much credit for sub-par performances, or we give ourselves too little credit for good performances.


3) Choose goals that are in line with your own values
Bad resolution: “Because my girlfriend thinks I’m lazy, I will wake up earlier and exercise before work.”Good resolution: “I’ll wake up earlier and exercise before work because it makes me feel great throughout the day.
Your resolutions should revolve around something that is deeply valuable to you. When we set resolutions that are driven by our desire to please others, we are doomed to fail.


4) Set goals that are about achieving, not avoiding
Bad resolution: “I will stop drinking so much coffee.”
Good resolution: “If I need a kick during the day, I will drink a cup of green tea.”
 Research has proven that positive goals are more likely to stick than negative goals. This is because achievement-focused goals inspire and energize us, while goals focused on avoiding something depress us.


5) Don’t be afraid to learn something new
Now is the time to step out of your comfort zone, Oliveri says. If your goal is to exercise four times a week, take a risk and enroll in a fitness class you’ve never taken before. Or if you want to improve your marriage, consult with a relationship professional.



6) Surround yourself with supporters
Tell your family and friends about your new goals. If they’re supportive, they will help hold you accountable.  On the other hand, there are always doubters. If they insult your progress, defend yourself, and end the conversation as soon as possible.


      So, we can now start our new year with realistic goals and achievable results. Thanks goes to washitonian.com and life coach Sara Oliveri for this invaluable information.If you would like to contact us with any questions or feedback you can reach us by email.

Thank you for visiting !

Joseph A. Jones & The WellLife Team