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30 Things that Happen when we Practice Self-Love and Self-Care

December 29, 2014 by Power of Positivity

Self-love and self-care aren’t about being self-centered and selfish. They’re not about a “me, me, me” mentality. They’re not about fighting against the world to express ourselves or to get what we want. Self-love and self-care are about loving ourselves for who we are and taking the time to care for ourselves. What would you love about yourself if there was no little voice of self-doubt buzzing around your ear? How would you care for yourself physically and mentally with unlimited amounts of time?

Self-love and self-care are simply about owning our own power, acting from a place of kindness toward ourselves, and taking the time to remind ourselves of this power and kindness. Both are essential to living a happy and healthy life. What is selfish about that? And when you practice these things, changes in your life begin to occur.

Here are 30 things that happen when we practice self-love and self-care in our daily lives.

When we love and care for ourselves…

1. We stop comparing ourselves to others and participating in a self-made competition. As a result, we’ll always be enough for ourselves and others

2. We lower our risk for depression, anxiety, hypertension, heart attacks, and other heart-related problems. It can also help to boost your immune system, lowering the chances you have to catch a cold.

3. We embrace our reality and stop blaming and fighting it. The struggle against reality becomes tiresome when you do not love and care for yourself.

4. We know that love is around every corner, not only from the love that we have for ourselves, but the love that we offer to others and the love we get from others. This love creates a more peaceful and accepting world around us.

5. We start living a life of abundance in every area of our lives without the need to fight or push to get it.

6. We allow for growth to occur in our lives. The more we grow, the more we spread love and joy.

7. We become energized to get back to living, loving, caring, helping, and serving.

8. We feel safe in knowing that will be there for ourselves through life’s journey. When others may turn their backs on us, we have the power of our self-love helping us get through all of life’s difficulties.

9. We practice more love and acceptance of others. When we love and care for ourselves despite our flaws, we begin to recognize that flaws don’t make up the entire person. When we realize this, we can then be more forgiving of others’ flaws, growing to accept them as part of a full package.

10. We know failures and setbacks get us one step closer to growth.

11. We know our significance isn’t dependent on what we produce.

12. We know that we’re enough and don’t need to prove ourselves

13. We create significant relationships with more harmony, peace, and space because we are providing our loved ones with a true representation of ourselves. When we are unable to share with others who we really are, conflicts arise in our relationships. But when we are able to share our true selves with others, our loved ones can clearly see and understand the person that we are.

14. We are not focused on loneliness, and can instead embrace a deeper connection and oneness with the world.

15. We feel at peace by accepting ourselves, our strengths, and our weaknesses unconditionally.

16. We become better caretakers for others with our refreshed spirit. When we try to take care of others with a broken spirit, we are ineffective in the love and care that we provide. Once we become balanced in the love and care that we provide for ourselves, we are better able to care for those around us.

17. We accept the mistakes and failures that come along with being human, inviting vulnerability into our lives.

18. We don’t care what others think or say about us because we know what ultimately matters most in our life is how we feel about ourselves.

19. We are more resilient and able to take on any challenge life throws our way, seeing these challenges as opportunities to learn and grow.

20. We allow our natural shine to easily show itself because we become unafraid of showing our true selves to others. This is because we love the person that we truly are without the fear and shame that come from hiding who we are.

21. We become better problem solvers because we tend to see the world more clearly.

22. We take responsibility for our lives, realizing that we are the source of all happiness.

23. We hold the power to alter our futures, careers, relationships, passion, compassion, empathy, and authenticity.

24. We are not controlled by fear because we recognize love as the strongest power.

25. We know what our purpose is and we live it. Our purpose can be hard to find and accept when we are not willing to love and care for ourselves in a proper way. Once we do, our life’s purpose becomes much more clear and we are able to plan and take action to fulfill that purpose.

26. We will accept when someone disagrees with us and will not worry about these disagreements as we recognize everyone is entitled to their own views.

27. We replace blame, shame, and anger with ownership and creation.

28. When realize that there is no truth in our stressful thoughts and turn them around by inviting stillness into our lives.

29. We become more creative, inspired, and open. As a result, we are not only producing great works of love and care, we become better problem solvers from our clearer awareness.

30. We inspire others to love and care for themselves. When others see the love and care that we give ourselves, they will notice the ways in which they can change their attitudes and lives to better love and care for themselves.

Final Thoughts on Living a Life of Self-Care and Self-Love

Feel free to lead a life that is full of self-care and self-love. Dispel any thoughts of this being selfish behavior. In fact, you cannot care for others unless you are well-cared-for yourself.

Feel free to comment your thoughts on this subject in the comments below. And, remember to follow PoP on Facebook.

8 Ways to Handle Highly Stressful Situations

December 29, 2014 by Power of Positivity

Truly, there is only one guarantee in this lifetime, and that is there are no guarantees. From the time that you wake up to the time your bed hits the pillow at night, any number of difficult and stressful situations can occur. At the risk of sounding cliché, it is how you respond to these situations that might make all the difference.

“Sometimes when people are under stress, they hate to think, and it’s the time when they most need to think.” – William J. Clinton, 42^nd President of the United States

It can be difficult to remember the importance of our response when the drastic happens; you’re laid off, the car breaks down, money is tight (sometimes really tight), your job is stressful…any number of these things can happen to any of us. Let us remember to respond quickly and rationally if we should encounter any of these situations.

Here are 8 ways to handle any highly stressful situation…

1. Remember that nothing (and no one) can “make” you feel anything.

Your reaction to the situation is just that…your reaction. How you feel about and ultimately deal with a situation is your choice. There is no way to control the actions of others, but you can control how you respond.

One important aspect of this is to understand when a situation is uncontrollable, such as a bad economy, sickness, or something else. When the uncontrollable happens, we must accept it as is. There is a big difference, however, between accepting the situation and giving up. Acceptance is important, but so is coping effectively. In choosing to be effective in how we react, we significantly reduce stress. Remember this and utilize some of the pointers that follow.

2. Replace a poor attitude with gratitude.

The attitude that we have towards stressful situations has a definitive effect – positive or negative. A negative attitude is often the automatic, default mechanism that can have an adverse effect on our mental, physical and even spiritual wellbeing.

Instead, consciously attempt to replace this negative, default reaction with gratitude. For example, when you find yourself backed up in traffic, change your perspective. Think about things to be appreciative of. You might find family, friends, work, health, faith, or something else.

Look around for things in nature to admire and appreciate – trees, sunshine, or a pleasant view. When you make a conscious attempt to place gratitude ahead of negativity, you’ll find your attitude changing.

3. Relax, then relax some more.

In the midst of a busy, hectic, stressful day, it is very easy to forget about taking care of your emotional and physical wellbeing. When your boss is acting like a dictator or you are late on a project, it’s very tempting to allow this negativity to take over your day.

Instead, try to use the extra downtime at work to relax and rejuvenate. When you have a break, take a few minutes to step away from everything and let go. Do some breathing exercises, read, or send a quick text to a loved one. Spend your lunch hour doing something enjoyable and forget about the negative that happened before. Remember, relaxation doesn’t require a significant amount of time. It’s what you do with this time that ultimately makes the big difference in your mindset.

4. See the big picture.

When you are running late, forget something, or something else unexpected happens, it is likely to be of little consequence. However, your “fight or flight” response hardwired into your brain will release stress hormones that make this event seem much more significant than it actually is.

Remember to evaluate the stressful situation from an overall, rational perspective. Ask yourself “Will this situation really matter in the long-term?” or “How important is this to my life? Is it really more important than my mental and physical wellbeing?” Most times, the answer will be no. If this is the case, simply move on and adjust accordingly. It’s not worth your time and energy.

5. Learn some “stress stoppers.”

As mentioned, encountering stressful situations has a big effect on your mind and body. The American Heart Association recommends these “stress stoppers” for different situations.

– Count to 10 before you speak.

– Take three to five deep breaths.

– Walk away from the stressful situation, and handle it later.

– Go for a walk.

– Don’t be afraid to say “I’m sorry” if you made a mistake.

– Set your watch five to 10 minutes ahead to avoid the stress of being late.

– Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at one time.

– Drive in the slow lane or avoid busy roads to help you stay calm while driving.

– Smell a rose, hug a loved one or smile at your neighbor.

– Consider meditation or prayer to break a negative cycle.

6. Positive self-talk

We all talk to ourselves throughout the day. Most of this talk is internal and will vary in accordance with the situation encountered. The default reaction when we encounter a difficult situation, task, or event sometimes leads to negative self-talk. This negative self-talk only serves to increase stress and makes the resolution of the problem more difficult.

Instead, practice using positive self-talk to calm down and control stress. Here are some examples:

“I can’t do this…” becomes “I’ll do the best I can.”

“I hate it when this happens…” becomes “I can easily handle this; I just need to think…”

“Nothing is going right today…” becomes “I’ll just take it step-by-step…”

The important thing to remember is to practice this transition. You can likely expect some internal resistance to a change in mindset, but you will see a positive change if you persevere.

7. Take one step at a time

When I was in graduate school studying for my Master’s degree, I was often overwhelmed by the sheer amount of work to be done. When one research paper was complete, there was another one right around the corner. Then an exam…then a group project…and so on. But the focus was not on the next paper or exam; it was on finishing and just being done with it all.

It was a tremendously stressful time, and an advisor offered some advice: “Remember this corny adage: ‘How does a marathon runner finish a race? One mile at a time.’”

Marathon runners are in tremendous shape, practice year-round, and have tremendous self-discipline. Even so, a marathon runner can experience excruciating pains and difficulties in finishing a 26-mile race.

Sometimes we need a small shift in mindset. Too often, when faced with a difficult task we jump to the finish instead of facing one obstacle at a time. It’s much easier to narrow our focus, complete one task, and then tackle the next one.

8. Ask for help

With all of the tips, hints, and advice about dealing with stressful situations, this one may be the most important. Depending on the scale and longevity of the stress encountered, it may become necessary to ask for help.

It is important to understand that there is no shame in asking for help. Please don’t allow pride, discouragement, or stubbornness to dissuade you from seeking assistance, of whatever kind, when it’s needed. There are people who love and care for you unconditionally. And, they are there for you no matter the situation.

Your friends and loved ones don’t care what the problem is or its magnitude; all they care about is helping you to see it through. Sometimes, we need to allow the good people in our life show how much they care for us.

How Do YOU Handle the Stress of Daily Life?

Join the discussion: How do you handle highly stressful situations? Add your favorite tips and advice in the comments below! And, if you haven’t already, please join us on Facebook!

15 Proven Reasons to Meditate More Often

December 27, 2014 by Power of Positivity

In recent years, a growing number of studies have been done to analyze the effects of meditation on the mind and body. Those who meditate receive numerous benefits.

Those benefits include reduced anxiety and stress, a clear mind, a more positive outlook. In some cases, it could even cure depression.

Asian cultures have practiced meditation for thousands of years, and ancient civilizations dating back to as early as 1^st century BC documented their successes with meditation as well.

Meditation is quickly spreading into the western world as Americans realize the many benefits of this peaceful practice that have been forgotten for centuries. If you don’t already maintain a regular meditation practice, here are some reasons why you should include it in your daily regimen more often.

15 Reasons to Meditate More Often

1. It quiets the mind

Throughout the day, our minds become filled with a lot of chatter and excess information, so meditation helps to clear your mind and ease the incessant thought patterns that might go through your mind. Meditation actually makes you wiser by enabling you to observe your thoughts and eliminate those that no longer serve you. It teaches you that you don’t have to become a slave to your mind, and how to master it instead.

2. It changes your brain chemistry

Neuroscience research has shown that meditation and mindfulness training can alter the neuroplasticity of your brain. A group of Harvard neuroscientists studying mindfulness meditation have reported that just eight weeks of meditation can result in structural brain chemistry changes. What does all that really mean? It means that just by quieting your mind for fifteen to thirty minutes a day, you can create positive changes in the makeup of your cells, which control every function in your body.

3. It can relieve anxiety and depression

As mentioned before, meditation can alleviate mood disorders, according to 47 separate studies analyzed in JAMA Internal Medicine. In a study done by researchers at Wake Forest Baptist Medical Center, brain imaging of the participants in the study found that meditation-related anxiety relief was associated with activation of the anterior cingulate cortex, ventromedial prefrontal cortex, and anterior insula. These areas of the brain are involved with executive function and the control of worrying. Meditation-related activation of these three regions was directly linked to anxiety relief.

4. It increases your self-awareness

The whole idea behind meditation is to observe yourself without judgment. Most people feel disconnected in life because they actually don’t have any sort of relationship with themselves. Meditation allows you to develop a healthy relationship with yourself and explore your deepest thoughts and feelings. It helps you become aware of negative thoughts and teaches you to transmute them into either neutral or positive feelings.

5. It helps you stay focused

Oftentimes, people have a hard time focusing on the task at hand because their mind wanders in a million directions at once. Meditation can help with that over time by teaching the brain to slow down and fully immerse itself in the task at hand.

6. It teaches you self-love.

Believe it or not, your brain can become your own worst enemy. Meditation teaches you to become aware of your self-talk and take on the role of the silent observer behind the thoughts. Meditation practice allows you to increase your awareness of your thoughts without becoming attached to them. In this way, it helps you love yourself more when you can observe yourself without any judgment.

7. Meditation develops your self-confidence

This goes along with teaching you self-love because confidence arises from actually knowing yourself. How can you feel confident about someone you don’t really even know? By getting to know yourself, you can accept who you are in your entirety, from your flaws to your greatest assets. When you truly love yourself, your self-esteem will increase because you no longer feel detached from your true essence.

8. It makes you feel more connected

Meditation can increase your interconnectedness to everything and everyone around you, not just yourself. The more time you spend alone, ironically, the more you will feel connected to the whole Universe. Recent studies have shown that by practicing what’s called “compassion meditation,” you can increase the area in your brain responsible for processing love and compassion.

9. It makes you feel happier

Who doesn’t want to feel happier these days? Start to meditate! Feeling better about yourself and about life couldn’t be any easier. All it takes is a commitment to the practice and the willingness to be open with yourself and flesh out all the bottled up emotions you may have.

10. It can help your memory

Meditation develops mental focus—a skill that may serve quite useful for other activities requiring prolonged attention. In a study in the journal Mindfulness, college psychology students who briefly meditated right before a lecture scored better on a post-lecture quiz than students who didn’t meditate.

11. It could lower your blood pressure

One of the biggest benefits meditation offers is the balancing of the nervous system, which helps regulate your blood pressure. A 1974 study conducted at Harvard Medical School (and since repeated in other studies) reported that borderline hypertension could be treated with meditation. By adopting the practice, most people under the age of 40 could expect to fall below the limit set for borderline hypertension, which is 130.90.

12. It can boost your immune system

Meditation also keeps illnesses and infections at bay. In one study testing immune function, flu shots were administered to volunteers who had meditated for eight weeks and to another group of people who didn’t meditate. Blood samples taken later revealed the meditation group had higher levels of antibodies produced against the flu virus, according to the study in Psychosomatic Medicine.

13. Meditation can ease PMS symptoms and increase fertility

PMS symptoms and infertility problems can be improved with regular meditation. In one study, PMS symptoms lessened by 58% when women meditated regularly. Another study found that hot flashes were less intense among women who meditated.

Women struggling with infertility showed much less anxiety, depression, and fatigue following a 10-week meditation program (along with exercise and nutrition changes); 34% became pregnant within six months.

14. It could increase your productivity

Most people who meditate find that they can focus better and get more done in a shorter amount of time. If you have been feeling frazzled lately, try meditating at least fifteen minutes a day. If you have a clear mind, you can more easily sort through tasks and get them finished quicker.

15. It makes you more optimistic

In general, if you feel disconnected and stressed, you probably can’t enjoy life to the fullest. When you meditate, you can eliminate all those barriers keeping you from a positive life and help you understand what you can do to make your life more enjoyable. With self-awareness comes self-responsibility, and by working actively on your life, you will have a better outlook and feel more positive about yourself and the future.

How Do YOU Meditate?

We’d love to hear your meditation routine. Join in the discussion: Do you meditate now? How has it helped you? If not, do you think you will start after reading this?

5 Signs You’re a Truly Humble Spirit

December 26, 2014 by Power of Positivity

In today’s world, many people view humility as a sign of weakness, but it actually reveals many positive traits about a person. Despite humbleness being associated with a passive mindset or a meek personality, humility actually means that you feel confident enough in yourself that you don’t have to appear overly assertive. Quiet confidence often goes a lot farther than loud insecurities, and humble people prove that every single day in their jobs, school, or home life.

While humility is rare to find today, here are some common signs that you exemplify a truly humble spirit.

5 Signs You’re a Truly Humble Spirit

1. You Don’t Feel the Need to Boast

Humble people don’t need to brag about their accomplishments or beg others for attention; they already feel confident enough in themselves and don’t wish to always have the spotlight on them.

If you can walk through life feeling assured of your own path and your achievements without needing others to approve or acknowledge you, that’s a major sign that you have a humble disposition.

2. You Put Others Before Yourself

If you constantly worry about others and want to make a difference in their lives, you are probably a pretty humble person. Wanting to serve others is a common trait of humble people. If you volunteer for a local charity, work with the disabled or disadvantaged, or dedicate your life’s work to positively impacting others somehow, you should consider yourself a humble spirit.

3. You Enjoy Making Others Happy

If you put other people before yourself, chances are that you enjoy putting a smile on their faces. Self-absorbed people tend to only think about what benefits them, whereas humbled people look beyond themselves to what can benefit the entire planet. They enjoy contributing to the greater good. Furthermore, they believe that their purpose lies in contributing to others’ lives in a positive way.

If you truly love to lift others up and see their lives get progressively better, it’s safe to say that you are a humble person.

4. You Don’t Believe Life Owes You Anything

In reality, life doesn’t owe us anything; we actually owe something to life. However, most people feel entitled to more money, power, clothing, or other things in life, without stopping to think what they can bring to the table.

Humble people don’t subscribe to a victim mentality – they work the best they can with what they have, and remain thankful for everything they have been given. They find happiness with what they already have. Additionally, they view anything else they may get in life as a bonus. Humble people focus on what they can give, not what they can get.

5. You See Everyone as Equal

Humble people don’t see themselves as better or worse than anyone else. In fact, they aren’t even concerned with how they measure up to others; they’re too busy focusing on becoming their best selves to feel jealous of someone else’s status.

And, even if they do pay attention to what others are doing, they don’t feel threatened or worried about their actions. They encourage others and act as a team player. Humble people don’t feel the need to compare themselves to other people – they feel confident in their own path and realize that everyone on Earth must follow their own hearts.

They know that everyone, including themselves, has the potential to be great, because greatness is a choice at the moment. If you feel that you are on the same level as both a janitor and a CEO at the same time, you are likely a very humble person.

Final Thoughts on Living a Life of Humility

Some of the greatest minds in history lived humbly. Think Gandhi, Mother Teresa, Dr. George Washington Carver, the Dalai Lama. If you choose to adopt this mindset, you will be in good company.

We’d love to hear your take on this matter. Hop over to Facebook and join us.

25 Gifts You Can Give Every Day of The Year

December 25, 2014 by Power of Positivity

“Each day provides its own gifts.” – Marcus Aurelius

Many people observe the holidays and recognize them as days to give gifts and spread good cheer. While that is all well and good, it makes us question the days we do not observe as holidays. Gifts aren’t as often shared to spread joy and happiness, mainly because we think “well, we would all be broke!” – but that is hardly the case.

The truth is, there are gifts that you can give EVERY day of the year (and you don’t even need to wrap them!). To top it all off, these gifts will even make you, and the people around you, richer than ever before.

Furthermore, gifts don’t need to cost you a single dime! The best things you can give to your loved ones come from your heart. And, they are appropriate to offer up to friends, family, co-workers, and neighbors.

Here are 25 gifts you can give to anyone, every day of the year.

1. Give thanks

2. Give a hug

3. Give the person behind you in line the gift of a free lunch/coffee

4. Give a compliment

5. Give compassion

6. Give your time

7. Give your encouragement

8. Give your support

9. Give love

10. Give patience

11. Give your effort

12. Give positive energy

13. Give hope

14. Give a chance

15. FOR-give

16. Give a smile

17. Give a helping hand

18. Give a massage

19. Give someone confidence

20. Give advice (positive, of course 😉 )

21. Give happiness

22. Give education

23. Give an affirmation

24. Give a valuable lesson

25. Give the warmth of your heart

Offer These Heartfelt Gestures to Those You Love

So during your days, whether they’re “holi” or not, be sure to remember that giving is possible all year long. That is important to remember. And that’s because the gifts that are worth the most to give and receive hardly cost you anything at all.

Join the discussion: What gifts do you like to share with the world all year long? Share in the discussion below! Or, share some thoughts with us over on Facebook!

11 Life Changing Lessons to Learn from Einstein

December 24, 2014 by Chris Butler

When most people think of Einstein, they think of the theory of relativity and “the world’s most famous equation,” E=MC². However, we can learn a lot more from Einstein than just scientific formulas and theories.

Albert Einstein also offered renowned knowledge of becoming your best self and enjoying life to the fullest.

Even if you have no interest in science, you can still apply these valuable lessons today.

11 Life-Changing Lessons to Learn from Einstein

1. Value Your Imagination

“The true sign of intelligence is not knowledge but imagination.” -Einstein

“Logic will get you from A to B. Imagination will take you everywhere.” -Einstein

“Imagination is more important than knowledge. For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand.” -Einstein

“Imagination is the highest form of research.” –Einstein

2. Never Stop Being Curious

“I have no special talents. I am only passionately curious.”

“The important thing is not to stop questioning. Curiosity has its own reason for existing.”

“The most beautiful thing we can experience is the mysterious. It is the source of all true art and science.” -Einstein

3. Be Willing to Learn New Things

“Learning is experience. Everything else is just information.” – Einstein

“Education is what remains after one has forgotten what one has learned in school.”

“Intellectual growth should commence at birth and cease only at death.” -Einstein

4. Realize that Growth Comes Out of Failure

A person who never made a mistake never tried anything new. – Albert Einstein

“The only sure way to avoid making mistakes is to have no new ideas.” – Albert Einstein

“You never fail until you stop trying.”

Once we accept our limits, we go beyond them. – Albert Einstein

“Only the one who does not question is safe from making a mistake.” —Albert Einstein

5. Dare to be Different and Take Initiative

“Only those who attempt the absurd can achieve the impossible.” – Albert Einstein

Insanity: doing the same thing over and over again and expecting different results.” – Albert Einstein

The world is a dangerous place to live; not because of the evil people, but because of the people who don’t do anything about it.

“I never made one of my discoveries through the process of rational thinking.” – Albert Einstein

6. Live in the Moment and Realize that Beauty Exists Everywhere

“Look deep into nature, and then you will understand everything better.” – Albert Einstein

“I never worry about the future. It comes soon enough.”

“He who can no longer pause to wonder and stand rapt in awe, is as good as dead; his eyes are closed.” – Albert Einstein

“There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.”

“A happy man is too satisfied with the present to dwell too much on the future.” Albert Einstein

7. Live Selflessly and Value Others

“Only a life lived for others is a life worthwhile.”

“Try to become not a man of success, but try rather to become a man of value.”

“Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason, mastery demands all of a person.”

“We know from daily life that we exist for other people first of all, for whose smiles and well-being our own happiness depends.”

“Enjoying the joys of others and suffering with them—these are the best guides for man.” – Albert Einstein

8. Your Thoughts Create Your Reality

“I admit that thoughts influence the body.”

“We cannot solve our problems with the same thinking we used when we created them.” – Albert Einstein

9. Unleash Your Greatness

“Great spirits have always encountered violent opposition from mediocre minds.”

10. Be Kind to All Living Beings On Earth

“Our task must be to free ourselves by widening our circle of compassion to embrace all living creatures and the whole of nature and its beauty.” – Albert Einstein

11. Trust Your Inner Voice

“The only real valuable thing is intuition.”

“Never do anything against conscience even if the state demands it.”

“Few are those who see with their own eyes and feel with their own hearts.”

5 Reasons to Cuddle More Every Day

December 24, 2014 by Power of Positivity

Most people love to cuddle because it feels good, helps them relax, and can even increase their outlook on life. It’s hard to find any reason NOT to cuddle with someone every day because cuddling offers so many benefits.

However, you don’t have to be in a relationship to experience the positive effects of cuddling. In fact, even hugging friends and family or showing love to your pet releases oxytocin. That’s the hormone that scientists call the “feel-good hormone.”

So, what else can a cuddle do for you?

1 – It helps boost your immune system

Cuddling, or even hugging, someone at least four times a day is necessary for survival, according to psychotherapist Virginia Satir. Interestingly, science clearly connects better health with more cuddling in many different studies. The human touch has the power to drop a person’s levels of cortisol, a hormone released as a result of stress. As Roberta Lee of Beth Israel Medical Center in New York explains, “Cortisol suppresses the immune response. Anything that increases the relaxation response triggers the restoration of your immune response.”

In turn, cuddling can increase the effectiveness of your immune system while making you feel happier and loved. If that’s not enough reason to cuddle, here are some more reasons to consider.

2 – It can alleviate social anxiety.

Cuddling is just another way to exchange energy, whether that be between two humans or a human and another animal. When people cuddle, it releases oxytocin. That chemical is a powerful chemical in the brain known for its ability to relieve anxieties of all kinds. Because it helps break down social barriers, oxytocin is viewed as an incredible natural remedy to overcome social inhibitions. Studies have shown that oxytocin could be effective in treating debilitating shyness or to help people with social anxieties and mood disorders.

If you have been suffering from social anxiety for quite some time, cuddling could indeed ease your symptoms and help change your mindset about social situations.

3 – It relieves pain.

Again, a major contributor to why cuddling feels so good is oxytocin. If you have a headache or joint pain, cuddling can help alleviate your pain and even increase your pain tolerance. A small study with nine patients revealed that seven out of nine of them who took doses of oxytocin reported less chronic pain and improvement in the intensity of pain flare-ups over time.

You don’t even need pills to experience pain relief – you can just go right to the source and cuddle with your significant other or even your pet to get the same result!

4 – It makes you happier.

Cuddling with someone helps you feel bonded with them, which promotes feelings of safety and contentment. According to Women’s Health Magazine, “touching someone releases [dopamine and serotonin], both of which can boost your mood and curb depression.”

According to Paul Zak, a well-known expert on the oxytocin hormone and self-proclaimed “Dr. Love,” oxytocin is the “moral molecule behind all human virtue, trust, affection and love, a ‘social glue’ that keeps society together.”

Any sort of physical touch can release this hormone, which means cuddling can greatly improve your mood and promote lasting feelings of happiness!

5 – A good cuddle helps to get rid of stress.

As aforementioned, your body releases cortisol into your system when you have high levels of stress. Cuddling immediately lowers your stress levels because of the famous love hormone, oxytocin, being released automatically into your body. High levels of stress promote numerous unhealthy reactions, from weight gain to high blood pressure, headaches, heart disease, and other serious problems.

If you feel stressed, skip the medications and head for a relaxing place in your home where you can enjoy some cuddle time with your loved ones.

5 Powerful Ways to Brighten Life’s Darkest Times

December 23, 2014 by Power of Positivity

Considering ways you can make a difference?

If you’ve read the news or watched television, you’ve certainly seen some dark moments. Living in the United States, we’ve seen our fair share of tumultuous times. In just the last decade and a half, we’ve witnessed two wars, a recession, racial conflict and upheaval, government ineptitude, mass shootings, terrorism, and multiple other crises.

Suffice to say that our world is, well…troubled.

While the majority of us begin and end the day with positive intentions, there is no getting around the unavoidable: bad things can happen. In many of these circumstances, these events are beyond our control. We simply find our bearings and persevere.

“Be the change you wish to see in the world.” – Gandhi

That being said, do not underestimate the positive impact you can make. You can make a big difference in a world that desperately needs it. This doesn’t require large sums of money or a news camera…just a willing heart and mind. With a collective effort, we can leave the world in a better place than when we entered it.

Here are 5 ways to bring light to the world when it needs it most…

1. Give your time

Time is our most precious gift that we can give. Time is highly valued, it is limited, and it can be used to truly better the lives of others. Many of us struggle with the demands that are placed on us…work, family, academics, and etc. However, volunteering isn’t something that needs to be put off until we “have the time.”

There are many volunteer organizations that operate on weekends and you only need as little as one hour… a trip to the grocery store in exchange for bettering society. Not a bad deal.

If you need further motivation, consider this:

– Volunteers live longer and are healthier. “Health and longevity gains from volunteering come from establishing meaningful volunteer roles…”

– Volunteering establishes strong relationships. “Working alongside people who feel as strongly as you do about supporting a particular cause creates a path to developing strong relationships with others…”

– Volunteering is great for your career. “People who volunteer make more money, partially because the relationships people create while volunteering can be leveraged for financial benefit…”

2. Mentor children

If we want to create a better future for mankind and for our planet, it all starts and ends with our children. How we care and advocate for, educate, and prepare our children in heart and mind will ultimately determine humanity’s direction moving forward.

Are we going to care for our environment? Provide for the needy? Defend the innocent? Protect human liberty? Ensure equality? Promote peace?

All of these questions, among others, will be determined about ways to prepare our children today. These are our future scientists, doctors, artists, educators and leaders who will answer these questions for us.

Mentoring a child is one of the most powerful things that we can do. Non-profit organizations exist that need capable, intelligent, driven individuals willing to step forward and provide guidance. There are many children who have been neglected, abused, and otherwise mistreated that need the positive influence of a responsible adult.

Men are especially needed. According to Big Brothers Big Sisters of America, seven out of ten children that need a mentor are boys; while only three out of every ten who mentor are men. A disproportionate number of these children happen to be of African-American and Hispanic descent who are in strong need of a role model to provide a path both in and out of the classroom.

3. Donate blood

How many opportunities will you have to save someone else’s life? If you donate blood, this becomes a very real possibility.

Medical emergencies are a fact of life. At some point, chances are that either you or someone you’ve met or known will need blood. Due to unforeseen circumstances such as accidents, sickness, natural disasters, and other events, there is a demand for blood that often exceeds supply.

Consider these facts and statistics from the American Red Cross:

– Blood cannot be manufactured. Only donors can supply the need.

– Someone needs a blood transfusion in the U.S. every two seconds.

– 41,000 blood donations are needed every day.

– Just one car accident can require as much as 100 pints of blood.

– A single blood donation can save the lives of up to three people.

4. Broaden your perspective

So much negative energy is created in the world today, simply because of a narrow perspective. How can we know where to direct our loving energy if we’re walking through life with the blinders on?

As the female artist group, En Vogue once stated, “Free your mind, and the rest will follow.” Turning a blind eye to another person due to their color, race, religion, spiritual views, or innocent private habits only creates a void in their hearts and yours.

There is an equal chance for loving energy to fill the void – give it the chance it deserves by broadening your perspective of the world around you. Through a broader perspective, you’re creating a ripple effect of positive loving energy that can have exponential effects.

Make a decision to learn about someone’s culture. Show compassion and kindness for their lot in life. Ask about their history, their family, or what makes them most proud. Through understanding each other more, we can create world peace, true freedom, and benefit from many other windfalls of an expanded perspective.

5. Donate money (doesn’t have to be much)…

Of course, there are instances where organizations need money for the benefit of someone or something else. Animals, charities, education, healthcare, memorials…these are just a few ways in which a generous donor can have a big impact.

One of the most common misconceptions is that you have to give a significant amount to make any type of difference. This is categorically false. A small donation, even if it’s a few dollars, is a tremendous act of kindness that can make a difference.

There are many donation websites where you can find a cause to donate any amount. The world’s #1 donation website, gofundme.com, offers donations for nearly every cause from animals to “wishes” (generally non-emergency money raised for individual and family causes). There are no fees to sign up and just a small administrative fee of 5% for each donation (a $5 donation would be a 25 cent charge). It’s one of the most impactful ways to make a difference.

6. (Bonus) If you can’t do these things

If you find that you’re unable to do any of these things, there is always the opportunity to pray, meditate, or send positive energy into the world however you see fit. Remember, all things physical come from the non-physical – so you can always find ways out positive, non-physical energy into the world any time you wish!

11 Powerful Mantras to Create Love & Happiness

December 21, 2014 by Power of Positivity

Everyone on this Earth deserves love and happiness, but many people look for these things in the wrong places. Believe it or not, both of these represent states of being that anyone can achieve by focusing their thoughts and intentions on love and happiness, and then following through with action.

Many of us feel disconnected and frazzled in our daily lives, often looking for something more that can’t be found in a job, a salary, material items, or other relationships. In fact, we often overlook one of the most powerful sources for love and happiness – ourselves!

You can unlock more of your “superpowers” by utilizing the following mantras to reconnect you with your spirit. These can also help you remember that you can shift any negative or heavy thoughts into transformative, positive ones.

Use these 11 powerful mantras to create love & happiness in your life:

1. “I love myself, no matter what.”

I use this affirmation daily to help me remember that even when I make mistakes or have negative thoughts, I will love myself through it all. If you allow love to move through you, you will be able to express that love more easily to others.

Simply put, we all actually ARE love, so saying this mantra aloud each day will remind you of your true state of being and bring you peace in times of both triumph and adversity.

2. “I am an infinite being, capable of extraordinary things.”

Most of us go through life, limiting ourselves and not fully owning our potential. When you say these words to yourself, you become aware of your own power and will have a lot more confidence throughout the day to accomplish goals. Remember, you were created for a specific purpose, and the Universe is waiting for you to realize that and unleash your true power as a human being.

3.“I am in complete control of determining my emotions.”

When you let people or circumstances control your feelings, you deny yourself the ability to control your own emotions. You give away your power and allow other people’s opinions to destroy your state of mind. If you decide each day to become your own master and take charge of your feelings, you will immediately feel happier knowing that nothing outside of you can ever take away your bliss.

4. “I AM.”

How many times have you or others put a label on who you are? Probably more times than you can count. Labels only serve as ways to categorize people, because we were all taught from an early age to describe people based on characteristics.

However, you automatically negate your individuality when you do that to yourself. You place yourself in a box, bound to the implications of that label. For example, let’s say you feel depressed, so you tell your mom “I AM depressed.” Of course, you will feel that way since you have placed that label on yourself. However, by acknowledging that you exist, you can simply say “I am.”

This takes an enormous weight off your shoulders once you give up the need to subscribe to a label that someone else created.

5. “I accept abundant love, happiness, and positive energy into my life.”

By saying this, it will automatically lift your energy levels and get you in a positive mindset to start the day. Everyone deserves abundant joy and love in their lives, but not everyone believes it.

You must believe that you are deserving of positivity, love, and abundance in order to receive it. The Universe responds to your energy every second, so make sure you put what you would like to receive into the world.

6. “I am not a drop in the ocean. I am the entire ocean in one drop.”

Rumi originally said this, and the meaning behind it still holds true. Essentially, it’s saying that you are not just a part of this universe, but you ARE the universe. You are not just a part of the ocean, you ARE the ocean. You are both a part and a whole at the same time.

Thus, you have a significant role to play in this existence, and the whole Universe would be altered if not for your presence here on Earth. If you believe that, it will greatly help you along your path in life. You must believe you matter to believe you’re worthy of both love and happiness.

7. “I love myself exactly the way I am.”

Regardless of where you’re at in life and where you want to go, love yourself anyway. Be kind to yourself anyway. Even if you want to lose thirty pounds, or make more money, or change careers, or live elsewhere, realize how far you’ve come and be thankful for what your journey has taught you so far. Take away the conditions surrounding the love you give to yourself and instead practice unconditional love.

Loving yourself no matter the circumstances takes courage and practice, but if you give yourself permission to love the entirety of who you are, you will also attract that energy back. Plus, it will give you a greater sense of self-worth.

8. “I will stay true to who I am at all times.”

It’s easy to cave into peer pressure and go with the status quo to avoid making waves. However, this will only stifle your true spirit and make you feel disconnected with yourself. Be brave and stand up for what you believe and what you feel in your heart to be true.

Not only will you increase your self-respect, but others will actually respect you more for standing up for yourself, even if you’re standing alone.

9. “I am thankful.”

I call this the “attitude of gratitude.” It’s so important to remind ourselves often of all our blessings in life because we can easily take them for granted and focus on everything we don’t have instead. If you want to feel happy, be mindful of all your blessings, and remember all those things you have that many don’t: food, water, shelter, clothing, safety, etc.

Get in the habit of expressing your thanks to the Universe, and you will soon find you have even more to be thankful for.

10. “Every day is a new beginning.”

If you feel like you have taken the wrong turn in life, remember each sunrise gives you a chance to take the right turn. Each day you wake up holds endless opportunities for you to make your life the one you want to live.

You can create the reality you want out of any circumstances, and if you can read this right now, you have the same chance as anyone else at manifesting the world that you want to see.

11. “I will observe myself, free of judgment.”

We can either be our own best friends or our own worst enemy. It all depends on our outlook on ourselves. If you look at yourself as incompetent, anxious, negative, unworthy, untalented, your reality probably won’t be that enjoyable. You will see everything as you see yourself: dark, dreary, and hopeless.

However, acknowledge the fact that you are a spiritual being having a human experience. Realize that mistakes and imperfections come as part of the package deal, you will experience a much more positive reality and learn love.

Learn to look at yourself without having to comment. You don’t always have to have something to say about yourself – you can sit back, observe, and allow the Universe to flow through you.

Final Thoughts on Using Positive Affirmations of Love

Use these positive affirmations in your daily life. The sooner you embrace them, the sooner you will reap the greatest reward–love.

Weekly tips, affirmations, and small actions to feel your best.

Every day is a day to shine. Shine on!