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Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
Week Two Handout
Complementary and Alternative Modalities as Preventative Maintenance
For this week, I am sharing with you some of the very helpful resources I received from
the Institute of Integrative Nutrition, where I received my Health Coach certification. I have
altered these references slightly to fit our topic of discussion. So while you partake in
chiropractic care, massage therapy, acupuncture, or meditative practices, take time for yourself
and recognize and accept how those treatments benefit and relax your mind and body and can
prevent adverse conditions later in life. Take care of yourself now—don’t wait! You may try
these exercises before, during, or after any of the treatment options we discussed today. Allow
yourself to relax and let the physical manipulation of the chiropractic care, massage therapy, or
acupuncture sink in and care for your body or prolong your meditative practice. I hope you find
peace, motivation, and inspiration in the following pages to take care of yourself physically and
mentally in a preventative manner.
Top 10 Tips to Slow Down
1. Take the time to prioritize daily objectives. By focusing on the most important tasks to get
done, we eliminate the hustle and stress of trying to accomplish everything at once. (Allow self-
care to be included in your daily/weekly routine. Getting a massage is not selfish; allowing your
mind and body to enjoy physical touch is rewarding on both accounts.)
Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
2. Cut personal internet use by half. Technology has become a major element in most of our
lives. Social networking, email, and web-surfing can occasionally cause our minds to lose focus
and wander through hundreds of topics, thoughts and ideas. Try to use half your designated
internet time to explore new hobby exercise or meditate. (Unfortunately, technology can distract
us from what is really important: our health.)
3. Enjoy nature. When time permits – take a 5 to 10 minute break to step outside and breath-in
some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature.
4. Eat Slower. A lot of us tend to speed through meals – missing the chance to appreciate
different textures and flavors. Start to chew foods more slowly while trying to distinguish new
tastes, aromas and consistencies.
5. Connect with family and friends. We all try to make a considerable amount of time to spend
with close friends and family. We discuss life events, exchange stories – but how often do we
catch-up while truly listening and connecting? Put away the cell phones and steer clear of noisy
environments. Connect on a deeper level. (Try meditating with a partner! You do not
necessarily have to meditate together, but you can share your experiences and findings.)
6. Make time for yourself. When’s the last time you spent valuable time by yourself? Take a
night to find a new book, watch a favorite movie, try yoga, meditate or cook a new recipe. (Or
try a new CAM practice).
7. Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily
events. Next time you’re jotting down new tasks in your planner, try to factor in a few extra
minutes when estimating how long things will take. This will help you not rush through daily
tasks.
Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
8. Take the scenic route. Next time you’re driving a somewhat long distance – try taking the
scenic route. Driving through open fields, mountains, or viewing a city skyline can be very
relaxing. Check out the scenic routes before your next trip!
9. Sit for a moment with your eyes closed when you start your computer. Even just a few
moments of meditation can set the tone for the rest of your day. Try to empty your mind and take
deep breaths before jumping into your day’s tasks.
10. Remember your goals and aspirations. Each morning when you wake up, take a few
moments to think about your life goals and aspirations. Try to recall the milestones you’ve
already made in your life, and your drive to achieve new ones. Try doing this for about 5 minutes
before getting out of bed to start your day. (One goal may be to make your health a priority and
make an effort to schedule a massage, adjustment, or guided meditation every other week as
preventative maintenance for both your mind and body!)
Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
Below you will find a meditative practice that you may find beneficial. Especially for
those of us who have trouble sleeping or are overly stressed. Of course, only do this exercise if
you are comfortable doing so. The purpose of this exercise is to not only help clear your mind,
but also to try to gain a deeper understanding of our deepest “self.” This excerpt is taken directly
from Julia Cameron’s book: Inspired by the Artist’s Way: A Spiritual Path to Higher Creativity.
Inspired by The Artist’s Way: A Spiritual Path to Higher Creativity by Julia Cameron.
Early Morning Pages
There’s a time every morning when we are half awake, half asleep and not quite fully conscious.
At those moments, we have access to our unconscious mind and our inner workings. But like
dew on the morning grass, it will soon be gone without a trace. Listening to these tender morning
wisps allows us to reach into our inner world, the deeper part of ourselves that helps guide us on
our path of transformation.
Early morning pages are a stream of consciousness written in a journal first thing in the morning.
Keep your journal by your bed and reach for it while you are still half asleep.
Begin by writing down any memories you may have of your dreams. At first there may be
nothing, or simply minor recollections, but as you do this over and over you will build the
muscle. You’ll send a powerful message to your brain: I am prepared to accept my unconscious
Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor
medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness
regimen.
thoughts and feelings, and I accept that more and more will be revealed. You will develop a
deep, direct relationship with your inner self.
Next, write 10 things you are grateful for from yesterday. Usually our minds focus on everything
that’s not going well, skipping over the fact that we live in a peaceful, democratic country. Your
mind easily forgets that you have great friends, a place to live, plenty of food to eat, access to
education, a job and freedom. Take time for thanksgiving and appreciating what went well
yesterday.
Next comes the stream of consciousness writing. Write for at least a page, maybe two. Write
whatever crosses your mind. Nothing is too petty, too bad or too silly to write down. Nobody
will be reading this, so write it all. No censoring. You will be amazed at what comes out of your
sweet, innocent mind. Write quickly or write slowly. Find a pace that works for you. All the
angry, ugly stuff that you write in the morning would otherwise stand in the way of you being
your best you. By doing early morning pages, you get all those repressed thoughts out of your
system so you can live your life and realize that you are not your mind and you are not your
thoughts. You are a spiritual being in a material world, moving forward toward the life you
deserve, which is the life you truly came here to live.
Watch your breath. Watch your mind. It’s like a meditation. Be still and just let it all pass from
your mind onto the paper.

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Hw499 week 2 handout

  • 1. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness regimen. Week Two Handout Complementary and Alternative Modalities as Preventative Maintenance For this week, I am sharing with you some of the very helpful resources I received from the Institute of Integrative Nutrition, where I received my Health Coach certification. I have altered these references slightly to fit our topic of discussion. So while you partake in chiropractic care, massage therapy, acupuncture, or meditative practices, take time for yourself and recognize and accept how those treatments benefit and relax your mind and body and can prevent adverse conditions later in life. Take care of yourself now—don’t wait! You may try these exercises before, during, or after any of the treatment options we discussed today. Allow yourself to relax and let the physical manipulation of the chiropractic care, massage therapy, or acupuncture sink in and care for your body or prolong your meditative practice. I hope you find peace, motivation, and inspiration in the following pages to take care of yourself physically and mentally in a preventative manner. Top 10 Tips to Slow Down 1. Take the time to prioritize daily objectives. By focusing on the most important tasks to get done, we eliminate the hustle and stress of trying to accomplish everything at once. (Allow self- care to be included in your daily/weekly routine. Getting a massage is not selfish; allowing your mind and body to enjoy physical touch is rewarding on both accounts.)
  • 2. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness regimen. 2. Cut personal internet use by half. Technology has become a major element in most of our lives. Social networking, email, and web-surfing can occasionally cause our minds to lose focus and wander through hundreds of topics, thoughts and ideas. Try to use half your designated internet time to explore new hobby exercise or meditate. (Unfortunately, technology can distract us from what is really important: our health.) 3. Enjoy nature. When time permits – take a 5 to 10 minute break to step outside and breath-in some fresh air. Disconnect from the rest of the world and concentrate on the beauty of nature. 4. Eat Slower. A lot of us tend to speed through meals – missing the chance to appreciate different textures and flavors. Start to chew foods more slowly while trying to distinguish new tastes, aromas and consistencies. 5. Connect with family and friends. We all try to make a considerable amount of time to spend with close friends and family. We discuss life events, exchange stories – but how often do we catch-up while truly listening and connecting? Put away the cell phones and steer clear of noisy environments. Connect on a deeper level. (Try meditating with a partner! You do not necessarily have to meditate together, but you can share your experiences and findings.) 6. Make time for yourself. When’s the last time you spent valuable time by yourself? Take a night to find a new book, watch a favorite movie, try yoga, meditate or cook a new recipe. (Or try a new CAM practice). 7. Give yourself more time. Some of us like to stick to a tight schedule and plan all our daily events. Next time you’re jotting down new tasks in your planner, try to factor in a few extra minutes when estimating how long things will take. This will help you not rush through daily tasks.
  • 3. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness regimen. 8. Take the scenic route. Next time you’re driving a somewhat long distance – try taking the scenic route. Driving through open fields, mountains, or viewing a city skyline can be very relaxing. Check out the scenic routes before your next trip! 9. Sit for a moment with your eyes closed when you start your computer. Even just a few moments of meditation can set the tone for the rest of your day. Try to empty your mind and take deep breaths before jumping into your day’s tasks. 10. Remember your goals and aspirations. Each morning when you wake up, take a few moments to think about your life goals and aspirations. Try to recall the milestones you’ve already made in your life, and your drive to achieve new ones. Try doing this for about 5 minutes before getting out of bed to start your day. (One goal may be to make your health a priority and make an effort to schedule a massage, adjustment, or guided meditation every other week as preventative maintenance for both your mind and body!)
  • 4. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness regimen. Below you will find a meditative practice that you may find beneficial. Especially for those of us who have trouble sleeping or are overly stressed. Of course, only do this exercise if you are comfortable doing so. The purpose of this exercise is to not only help clear your mind, but also to try to gain a deeper understanding of our deepest “self.” This excerpt is taken directly from Julia Cameron’s book: Inspired by the Artist’s Way: A Spiritual Path to Higher Creativity. Inspired by The Artist’s Way: A Spiritual Path to Higher Creativity by Julia Cameron. Early Morning Pages There’s a time every morning when we are half awake, half asleep and not quite fully conscious. At those moments, we have access to our unconscious mind and our inner workings. But like dew on the morning grass, it will soon be gone without a trace. Listening to these tender morning wisps allows us to reach into our inner world, the deeper part of ourselves that helps guide us on our path of transformation. Early morning pages are a stream of consciousness written in a journal first thing in the morning. Keep your journal by your bed and reach for it while you are still half asleep. Begin by writing down any memories you may have of your dreams. At first there may be nothing, or simply minor recollections, but as you do this over and over you will build the muscle. You’ll send a powerful message to your brain: I am prepared to accept my unconscious
  • 5. Please note: the informationinthishandoutisnotintendedtotreat,diagnose,orcure any illnessor medical condition. Consultwithyourhealthcare provider(s) before makingchangestoyourwellness regimen. thoughts and feelings, and I accept that more and more will be revealed. You will develop a deep, direct relationship with your inner self. Next, write 10 things you are grateful for from yesterday. Usually our minds focus on everything that’s not going well, skipping over the fact that we live in a peaceful, democratic country. Your mind easily forgets that you have great friends, a place to live, plenty of food to eat, access to education, a job and freedom. Take time for thanksgiving and appreciating what went well yesterday. Next comes the stream of consciousness writing. Write for at least a page, maybe two. Write whatever crosses your mind. Nothing is too petty, too bad or too silly to write down. Nobody will be reading this, so write it all. No censoring. You will be amazed at what comes out of your sweet, innocent mind. Write quickly or write slowly. Find a pace that works for you. All the angry, ugly stuff that you write in the morning would otherwise stand in the way of you being your best you. By doing early morning pages, you get all those repressed thoughts out of your system so you can live your life and realize that you are not your mind and you are not your thoughts. You are a spiritual being in a material world, moving forward toward the life you deserve, which is the life you truly came here to live. Watch your breath. Watch your mind. It’s like a meditation. Be still and just let it all pass from your mind onto the paper.