Comfort in Times of Discomfort

It’s completely natural to feel somewhat ungrounded right now with the amount of action at play.  From the happenings of this pandemic, to ongoing national fires, to political tensions rising, these are issues that affect us and our communities in both subtle and overt ways. 2020 has been somewhat of a training ground by teaching many of us how to feel comfortable being uncomfortable. As we continue to navigate new norms and general uncertainty, we can practice comforting ourselves and our loved ones throughout the process.

This being said, efforts of self-care have never seemed more relevant than they do today. And though there are countless ways to offer ourselves comfort, we would like to suggest three simple practices that may offer you sustainable support.

Make Your Home a Sanctuary

Take a moment to ask yourself, how do I feel in my home? Is my home a space that is set up to offer me rest and nourishment? Or is it a space that feels cluttered, messy, and at times frustrating?

Being that our homes are where we spend the majority of our time, it’s important to create a space that matches our preferences and needs. We do this by creating a space that functions with us instead of against us, this opens us to the possibility of experiencing home as a site of refuge and unmatched comfort.

When we allow our homes to be occupied by belongings that no longer have purpose, or hold space for incomplete projects that drag out longer than anticipated, the harmony of the space itself becomes disturbed. To remedy this we recommend thoughtfully purging items in the home that are taking up unnecessary space. By organizing and letting go of excess items we create a more sound environment to inhabit, this of which will offer a sense of deep comfort and help the home feel at peace.

Spend Less Time on Technology

With work, school, and various other pursuits being steered to the online space many of us are spending hours upon hours fixated to the screen. It’s wise to become mindful of how we are relating to our devices as most of us are over consuming, and numbing out. When our attention is captivated inside of a screen we are not in our bodies. We literally become dis-embodied and this in itself plays host to a variety of uncomfortable symptoms that build over time.

While smartphones, televisions, and computers stimulate a world inside the screen they ultimately distract us from engaging with real life sensations. This is problematic to our physical and mental health since our bodies are designed to move, walk, and be amongst nature, yet activities are now centered around media outlets. It’s important to find a healthy balance with how we use our technology, and begin returning to the simple pleasures of life for comfort.

Practice Kindness and Generosity Towards Others

When our inner world is struggling to experience a sense of safety or comfort, it can feel nourishing to extend kindness towards someone else. Odds are that if you’re feeling unsettled, others around you are too. So instead of closing off and waiting for the uncomfortable feelings to pass, we can actively use the discomfort as a force for good.

Let’s remember that kindness and generosity doesn’t have to be exhausting or extravagant. It can be as simple as connecting and making conversation with the cashier ringing you up in the store, delivering canned goods and warm clothing to a local homeless shelter, or calling up a friend and asking how they’re doing. The idea here is to get ourselves out of the victim-hood that so often accompanies us in times of distress, and return ourselves back to our own source of power and compassion.

No matter how you choose to find comfort during these turbulent times, know that you are not alone. Find a daily rhythm that feels good to you, and support yourself with actions that feel both enriching and expansive.

By Melissa Aparicio, contributing author

We invite you to discover inspiring and effective ways to care for yourself and to serve others.  Now more than ever, caring is what we all need most. Caring for our self.  Caring for others around us.  Life now demands caring, resilience and compassion like never before.  So, become a Custodian of the Caring Movement and help create the world we need right now, the world we want for our future generations.

UCA resources available to help include the Turbulent Times Resources Center,  radio show, publications and online store offering members huge discounts and always free shipping.

Navigating Through Challenges

If one thing is certain, it’s that we all face challenges from time to time. The challenges themselves come in all shapes and sizes and are oftentimes unexpected. It’s important to recognize that challenges are simply a part of growth, and are not inherently bad or something to fear. That’s how navigating through challenges works best.

When we are met with challenges that feel overwhelming, difficult, or even impossible, we must ground ourselves with confidence in our ability to face these passing circumstances. We can do this by examining how we relate to our challenges, and from here see this mental shift come to life.

Changing Our Direction

Consider for a moment what your last major challenge was? How did you handle it? What kind of thoughts streamlined through your mind? How did your body feel as you navigated? These are all relevant and revealing questions to consider when remodeling our relationship with difficulty.

From a young age many of us have been conditioned to avoid, shutdown, or adversely react in the presence of a challenge. Though this is understandable, it is not sustainable. There are only so many times we can go around a problem before having to directly face what’s in front of us. We must be willing to meet our challenges as they come, and approach our difficulties with a level of steadiness. This way we can move through them feeling much more capable and confident in making the decisions that follow.

Strengthening Self-Trust

At the heart of building this confidence is strengthening self-trust.

By deepening trust in ourselves clear discernment becomes more readily available, and all decisions can stem from this place of inner knowing. Self-trust helps clear out the excess noise of doubt, second guessing, and confusion – and remedies the need to outsource a second, third, or fourth opinion from others. Because ultimately the decisions we face are up to us and no one else.

Part of feeling confident in our decisions requires fully accepting the possibility of disappointing others. The habit of people-pleasing can be a tough one to shake, but oftentimes we let our better judgment down by prioritizing someone else’s. This can feel destabilizing to our confidence and result in more harm than good. By staying grounded in who we are, and honoring our personal truth, we can navigate through any scenario without it having to be overwhelming.

Shifting Worry Into Wonder

The most effective way to meet our challenges is with an attitude of openness and curiosity. By shifting our worry into wonder we go from thinking “oh no” to “what if”, and this is a mindset that allows for us to turn adversity into opportunity. Instead of stressing about the outcome we can shift our focus to what’s directly in front of us, and regain our power through our chosen actions.

discernment checklist to navigate through challenges

By Melissa Aparicio, contributing author

We invite you to discover inspiring and effective ways to care for yourself and to serve others.  Now more than ever, caring is what we all need most. Caring for our self.  Caring for others around us.  Life now demands caring, resilience and compassion like never before.  So, become a Custodian of the Caring Movement and help create the world we need right now, the world we want for our future generations.

UCA resources available to help include the Turbulent Times Resources Center,  radio show, publications and online store offering members huge discounts and always free shipping.

Natural Movement for Exercise

The human body is designed to move.

As children we thoughtlessly ran around, we played, we crawled around on all fours, and experienced a freedom in movement that is too commonly lost upon entering later years. Nowadays when adults hear the word movement, exercise is usually the first association to come to mind– such as going to the gym, lifting weights, signing up for a class, and so on. Though these kinds of traditional exercises are beneficial to many, we aim to simplify what healthy movement means as an effort to inspire more of it throughout the day.

Natural movements are all about using one’s own body weight and limb mobility to get the blood flowing, and the heart pumping.

An alarming amount of people today find themselves living predominantly sedentary lifestyles. Meaning people are not moving their body’s frequently enough, thus resulting in a cascade of physical ailments that compound over time. Common physical symptoms of sedentary lifestyles include headaches, backaches, digestive issues, circulation issues, low-energy, excess weight, and much more. It’s also notable to mention that people who frequently engage in natural movement generally feel more confident, capable, and in tune with what’s happening in their body. 

Movement as a Basic Human Need

While the idea of exercise can at times feel a little overwhelming, we see movement as a basic need that can be met with a sense of ease. There doesn’t need to be any special clothing involved, equipment, or carved out blocks of time. Instead it’s helpful when movement can be treated with less seriousness, and instead be met with an attitude of playfulness.

There is no right or wrong way to go about this. When you find yourself with an extra few minutes simply get into the habit of asking yourself how can I move in a way that best supports my body right now? Then follow through.

Daily movement can look as simple as taking a walk around the neighborhood in the morning, or in the evening after dinner. It can look silly like sprawling yourself on the floor and stretching out your limbs. It can look like opting to take the stairs instead of the elevator, doing a short set of calf raises as you wait for your coffee to brew, or doing a round of jumping jacks with your kids in the yard. Our body truly thrives with this kind of spontaneous movement.

Though we are designed to move in a variety of motions, our realities often consist of repetitive movements that have stopped the body from having to ever guess. For example, when something is in the way of our path we often choose to walk around the thing instead of over it. Next time the opportunity presents itself try to keep the body guessing, subtly stretching, and moving playfully by going over the thing.

Walking is a very effective natural movement that helps the body equalize itself. Countless studies have shown daily walking to trim body mass, balance cholesterol levels, stabilize blood pressure, improve mood, sharpen memory, and lower the chances of many preventable diseases.

Start by walking outside for 15 minutes a day, and over time experiment with gradually increasing the distance and pace. When we move in these natural motions we are contracting our muscles, activating our connective tissues, strengthening our bones, increasing respiration, heightening circulation, and releasing certain hormones and cell signals.  

The world of fitness, vanity, and weight loss have given us many misleading ideas of what it means to be healthy, and can ultimately feel unapproachable. It’s important to keep our relationship with movement as do-able as possible, and remember that natural movement is a part of our inherent design. This way movement has a chance to be woven into various parts of the day, certain to enrich one’s overall health and well-being.

by Melissa Aparicio, contributing author

We are all working our way through a changed world as a result of the coronavirus pandemic. We may no longer be quarantined or under stay-at-home orders, but everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us in our communities. Life now demands caring, resilience and compassion like never before. This is a great opportunity to create the world we want for our future generations. We invite you to join us in creating a caring movement!

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

Let’s Talk About S.A.D. Foods Versus S.O.U.L. Foods

S.A.D. food represents the Standard American Diet, while S.O.U.L. food stands for Seasonal, Organic, Unprocessed, and Local foods.

Despite the United States being one of the most prosperous nations in the world, many would be surprised to discover that Americans die sooner and experience higher rates of disease than most developed nations. This can be attributed to common diet and lifestyle choices.

By understanding the differences between S.A.D foods and S.O.U.L foods we can begin examining our food choices through a new lens.

S.A.D. Foods

The Standard American Diet (S.A.D) has grown to be problematic as it relies heavily on refined and processed foods with very little interest in fresh produce. Research has shown that the typical American diet is alarmingly low in vegetables, fruits, and whole grains– and extremely high in sodium, calories, saturated fat, refined grains (i.e. white flour), and added sugars.

This is apparent when visiting most conventional grocery stores which usually consist of aisles upon aisles of packaged and processed foods, often reserving only a small section of the store for fresh produce or dry bulk goods.

Heavily processed and unnatural foods are laden with questionable additives, food chemicals, dyes, and countless other substances that are used to manipulate taste, color, and shelf-life. Conventionally raised meats and non-organic produce are also suboptimal in nutrition and safety when considering the hormones, antibiotics, pesticides, and soil quality that ultimately end up in our body.

Being able to identify S.A.D foods is the first step in making supportive choices in terms of how we eat. This is relevant since well over half of American adults have one or more chronic diseases related to poor diet and inactivity; that means that either you or someone you know is experiencing this. The normalization of S.A.D eating habits is sweeping through our neighborhoods, communities, and homes and with that are the chronic conditions that come along with it. In many cases these are conditions that are absolutely preventable, yet the culture of S.A.D foods inevitably usher people directly towards illness and poor health.

A few tips to avoid S.A.D foods:

  • Limit consumption of convenience and fast foods
  • Read the ingredients lists, if there are words you can’t understand or pronounce, walk away
  • Ask yourself, “how will I feel in my body after eating this?”
  • Avoid the aisles and shop mostly in the produce section
  • Choose organic & non- GMO foods when possible
  • Make it a goal to eat fresh foods at least once a day

On the other side of S.A.D foods exist S.O.U.L foods, Seasonal, Organic, Unprocessed, and Local.

eating more S.O.U.L foods

S.O.U.L. Foods

When we eat seasonally, we are eating with nature, not against nature. Meaning, we are opting to eat foods that naturally occur according to the conditions that are just right for particular plants and animals to thrive. Now that we are in the season of summer we can be sure to enjoy fresh corn, summer squash, tomatoes, cucumbers, beans, melons, stone fruit, and berries. These are water rich foods that are synonymous with summertime as they re-hydrate the body and are native to soaking in the hot sun.

Organically grown produce is radically different from conventional produce. For one, organic foods contain fewer pesticides and other chemicals which have proven to have serious health repercussions. Similarly, organically raised animals are much less likely to be given antibiotics, growth hormones, or fed animal byproducts. Organic foods are also GMO (genetically modified) free, meaning that the DNA has not been altered in a way that cannot occur in nature.

Unprocessed foods are alive foods that have beneficial nutrients, vitamins, and minerals – these are the building blocks of a healthy, capable body. There are no weird ingredients in unprocessed foods because they haven’t been adulterated or tampered with. Fresh vegetables, fruits, dried grains, and beans, are examples of foods that you can buy in their most natural state.

Local foods are a treasure to have around as they are the freshest foods that don’t have to travel very far to reach your hands. The moment a vegetable is picked from the ground it begins to lose its nutritional value, so the sooner it can be eaten the more value you will receive from it. Local foods are also often grown or made in small batches, so there’s a lot of care and attention that goes into each head of cabbage or jar of honey being sold. Not to mention, you’re also supporting your local economy.

A few tips to eat more S.O.U.L foods:

  • Shop at your local farmers markets if available
  • Read full ingredients lists on boxes + labels
  • Aim for your meals to be colorful + diverse
  • Eat fresh + alive foods as often as possible
  • Select organic options when you can
  • Find out what’s in season and eat mostly that

Nutritiously rich S.O.U.L foods provide the necessary building materials for the body to repair, discern, and replenish. While S.A.D foods simply don’t have the aliveness to provide this kind of support ultimately robbing us of our own vitality. We implore you to curiously look around your own kitchen and discover if you’re creating an environment of S.A.D or S.O.U.L. nourishment.

We are all working our way through a changed world as a result of the coronavirus pandemic. We may no longer be quarantined or under stay-at-home orders, but everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us in our communities. Life now demands caring, resilience and compassion like never before. This is a great opportunity to create the world we want for our future generations. We invite you to join us in creating a caring movement!

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

An At-Home Retreat + Spa Experience

By implementing rituals of self-care we are better able to deal with the stress that unprecedented times like these can bring about. For the sake of feeling rejuvenated and clear, we’d like to invite you to set aside some time for an At-Home Retreat + Spa Experience. You can commit an entire day to this or even just one hour, work with what you have.

at-home spa and retreat experience

RETREAT + SPA MOOD

The first thing to do is create a proper space to relax in by making sure your home is orderly and clean. A big reason we gravitate towards spas and other such environments is because of the mood they set for us. We can create a similar effect by making sure the rubbish is thrown out, surfaces are clear, dishes are washed, and clutter is out of the way.

Next, make your home smell heavenly. You can diffuse essential oils, burn incense, light scented candles, and even open the windows to let in some fresh air. Investing in natural flowers also sets a beautiful and fragrant ambiance in any space.

Sound also plays an important role in our relaxation potential, so consider putting on some nourishing background music such as singing bowls, nature sounds, or binaural beats – all of which are commonly heard in spas and retreat centers for this very reason.

Prepare yourself a pitcher of infused water with cucumber, citrus slices, or berries. This feels luxurious, fun, and is effectively hydrating. Also consider having some herbal tea and light snacks handy so that they are easy to put together on a whim throughout the day.

Details such as these will support your mind to feel calm and your senses to feel at ease.

Once your space is in order pick out your favorite loungewear, activewear, and robe. Clothing that ideally allows you to feel both comfortable and attractive.

Tips to pamper yourself at home with a spa day

RETREAT + SPA PLAN

Like any retreat or spa experience, there has to be a schedule of activities you wish to participate in that will help you feel your best. We suggest selecting 1-5 activities that you wish to pamper yourself with. Have fun with these ideas and write them out in a scheduled format as a structure to follow.

To begin the at home retreat we recommend beginning with a little movement. We become stressed and tired from spending so much time in our heads, and the quickest way out of the mind is by returning to the body. Select a gentle 20-30 minute yoga or Pilates class online, or whatever your preference, and commit to the practice. Inviting circulation to move and enliven will only add to your experience.

After some body movement, shift into a short guided meditation. There are an abundance of free resources out there for this. You can make the experience extra special by setting up a designated space for your practices, and adorning it as you would enjoy to see in any studio or salon.

Once you wrap up your guided meditation, pull out a journal and write down any reflections or thoughts that may have come up for you. Writing can be a cathartic exercise for the mind, and the simple act of jotting down a few sentences can leave you feeling so renewed.

From here, begin the spa portion of your at home retreat.

Pamper yourself to a deep cleansing facial and moisturizing hair mask using your favorite products. Turn your bathroom into a sanctuary for this. Light a few candles, set up a few flowers, and display the products you’ll be using intentionally just as you would see at a salon. Creating an atmosphere like this turns an ordinary experience into an extraordinary one. Most importantly, move patiently as you nurture your skin and body. We rush quite enough throughout the day, so allow this to be a moment to slow down and simply feel into the senses.

While you allow the products to settle in and do their work, you can enjoy a cup of tea, manicure your nails, or simply read a few pages of your favorite book. Staying true to the intention of relaxing and being good to yourself.

Next, begin filling the bathtub. Add some bath salts, essential oils, flowers, and anything that can help make this particular bath feel over the top. Surround the tub with candles, beautiful lighting, and serene sounds, and set aside at least twenty minutes to soak it all in. Your nervous system will melt with gratitude.

After the bath, consider massaging oils to the bottoms of your feet or any part of the body that is asking for some extra attention. This supports proper circulation, moves stagnant lymph, and is a way to connect with your one and only body.

Lastly, begin to wind down from your Retreat + Spa Plan by taking a short nap. This will allow the experience to really settle in before re-integrating into life as you know it.

NOURISHING & SELF-REVERENCE

We hope this whole At-Home Retreat + Spa Experience fills you with nourishment and a sense of self-reverence. Feel free to get creative with the idea, have fun with it, and enjoy your own company. You will emerge better ready to deal with the world outside.

We are all working our way through a changed world as a result of the coronavirus pandemic. We may no longer be quarantined or under stay-at-home orders, but everyone is stretched to adapt like never before.  All of us are in this together. Now more than ever, caring is what we need most. Caring for our self. Caring for others around us in our communities. Life now demands caring, resilience and compassion like never before. This is a great opportunity to create the world we want for our future generations. We invite you to join us in creating a caring movement!

Would you like to read more about UCA caring resources and products? We have other blogs on Unified Caring Association and our products, caring in our communities, and caring the UCA way!

By Melissa Aparicio, contributing author

Proudly powered by WordPress | Theme: Baskerville 2 by Anders Noren.

Up ↑