Time

05 May 2023/in Blog, Mindfulness/by Megan Bartley

On this episode of the SOS Podcast, hosts Megan and Rob discuss the concept of time and how it seems to move quickly during busy periods like the holiday season. They compare their current mindset to different animals, such as squirrels and prairie dogs, to reflect their mental state. The hosts explore their thoughts on how stressors and events affect our perception of time and how it seems to speed up during this time of year. Overall, they reflect on the importance of staying grounded and focused during busy times.

Time Distortion Can Help Us

Time distortion can be a powerful tool to help us reach our goals and dreams. It is the ability to perceive time differently than it is actually moving, either faster or slower. This can be used to gain insight into our past, present, and future.

When we look to our past, we can use time distortion to gain insight into our childhood. We can ask ourselves what advice we would give our younger selves, or what our younger selves would tell us now. This can be a powerful tool for self-reflection and understanding.

We can also use time distortion to look to the future. Visualization is a powerful tool for manifesting our goals and dreams. By visualizing our future, we can create a mental image of what we want to accomplish. This can help us stay focused and motivated on our goals.

Finally, time distortion can help us in the present. We can use it to slow down and appreciate the moment. We can take a step back and observe our lives from a different perspective. This can help us gain clarity and focus on what we want to do and how we want to live our lives.

Time distortion is a powerful tool that can help us gain insight into our past, present, and future. It can help us stay focused on our goals and dreams, and can help us gain clarity and appreciation for the present moment. By using time distortion, we can make the most of our lives and reach our full potential.

Plan ahead for clarity.

One way to use time distortion is to think about what your 80-year-old self would advise you to do. This can help us take a step back from our current situation and gain a more objective perspective. It can help us see how our decisions now will affect our future, and can help us make decisions that will lead to a better future. By seeing our decisions from the perspective of our future selves, we can make decisions that will bring us closer to our goals and dreams.

Another way to use time distortion is to visualize our future and plan ahead. This can help us stay focused on our goals and dreams and can help us make decisions that are in line with our long-term goals. We can also use time distortion to see how our current decisions will affect our future, and to make decisions that will help us reach our desired destination.

Lastly, we can use time distortion to gain clarity and appreciation for the present moment. By taking a step back and looking at our lives from a different perspective, we can gain a better understanding of our current situation and can learn to appreciate the present moment. We can also gain insight into our past and our future, which can help us make better decisions in the present.

Time distortion is an invaluable tool that can help us gain clarity and appreciation for the present moment. It can help us stay focused on our goals and dreams, and can help us make decisions that will lead to a better future. By using time distortion, we can make the most of our lives and reach our full potential.

Shift perspective to gain clarity.

Time distortion is the act of shifting our perspective of time, either in the past or in the future. It can be used to gain clarity and understanding of a situation, and to make better decisions.

We can use time distortion for gaining:

Insight into our own lives and to gain perspective on the lives of others. By shifting our perspective of time, we can gain a better understanding of the present moment and how our actions will affect our future.
Clarity on difficult situations. For example, if we are stuck in a difficult situation, we can use time distortion to help us see it from a different angle. We can imagine ourselves in a movie theater, and watch our current situation play out on the screen. We can then step into the movie and gain control over the narrative, deciding how we want the story to unfold. By doing this, we can gain a better understanding of the situation and make better decisions.
Perspective on our goals and dreams. We can imagine ourselves in the future, and see how our current actions will affect our future selves. We can imagine what our lives will look like in five, ten, or even twenty years. By doing this, we can gain insight into our goals and dreams, and make decisions that will help us reach them.

Overall, time distortion is an invaluable tool that can help us gain clarity and appreciation for the present moment. It can help us stay focused on our goals and dreams, and can help us make decisions that will lead to a better future. By using time distortion, we can make the most of our lives and reach our full potential.

Process grief with compassion.

When it comes to processing grief, it is important to do so with compassion. Grief is a difficult emotion to process and can be overwhelming. It is important to remember that grief is a natural process and it is important to allow ourselves to feel the emotions associated with grief.

It is important to talk to someone about our grief. Talking to a friend, family member, or therapist can help us to process our grief in a healthy way. We can also use time distortion to help us process our grief. Time distortion is a technique that can help us to reframe our experiences and gain clarity. By slowing down our perception of time, we can gain perspective and understanding.

When dealing with grief, it is important to be kind to ourselves. We need to give ourselves permission to feel the emotions associated with grief. We can also use self-care techniques such as yoga, meditation, and journaling to help us process our grief in a healthy way.

It is also important to remember that grief is a process and it is important to take it one step at a time. We can also use the support of others to help us process our grief. Talking to a friend, family member, or therapist can be helpful in dealing with grief.

Finally, it is important to remember that grief is a natural process and it is important to allow ourselves to feel the emotions associated with grief. By processing our grief with compassion, we can learn to accept and move forward with our lives.

Emotions in motion, release them.

Emotions in motion, release them. This is a phrase that is often used to describe the process of accepting and releasing emotions such as grief. It is essential to understand that emotions are not created or destroyed, but rather they are in constant motion. By allowing ourselves to experience our emotions, we can learn to cope with and process them in a healthier way.

When we experience grief, it is normal to feel overwhelmed and to want to push our emotions away. We may feel angry, sad, anxious, or guilty, and it can be difficult to process these emotions. However, it is important to remember that these emotions are natural and it is okay to feel them. By normalizing and accepting our emotions, we can begin to form a healthier relationship with them.

One way to do this is to practice mindfulness and observe our emotions without judgment. We can also practice gratitude and connection to what we have lost. This could be through spiritual rituals or by taking a moment to appreciate the life of the person we have lost. This can help us to find meaning in our grief and to move forward in a more positive way.

Finally, it is important to remember that emotions are in constant motion and it is essential to allow them to move through us. We can do this by taking time to acknowledge our emotions and to give them attention. By allowing ourselves to feel our emotions, we can begin to process and release them in a healthier way.

Grief is a difficult emotion to process, but by allowing ourselves to experience and release our emotions, we can learn to cope with our grief in a healthier way.

Ways to process emotions.

One way to process our emotions is to explore the present with curiosity. By taking the time to observe our emotions and recognize them, we can begin to understand the source of our pain and the best way to move forward. By using the train station analogy, we can think of our emotions as trains that come and go. Instead of getting stuck on one emotion, we can keep the traffic flowing by allowing ourselves to process our emotions a little bit at a time.

We can also explore the present with curiosity by noticing and naming our emotions. By being aware of our emotions, we can begin to recognize patterns in our behavior and learn to manage our emotions in a healthier way. Additionally, by naming our emotions, we can gain a better understanding of what we are feeling and why.

Finally, we can explore the present with curiosity by asking ourselves questions. If we are feeling sadness, we can ask ourselves what we need to learn or know about this sadness. We can also ask ourselves what we need to do to make our sadness lighter or start to float away. By asking ourselves these questions, we can gain insight into our emotions and learn to cope with them in a more productive way.

In conclusion, exploring the present with curiosity can help us process our emotions in a healthier way. By being mindful of our emotions, naming them, and asking ourselves questions, we can gain insight into our feelings and learn to cope with our grief in a more productive way.

Be mindfully open-minded.

Being open-minded is an important part of life. It allows us to explore new ideas, consider different perspectives, and learn more about the world around us. However, it is important to remain mindful when we are open-minded. We must be aware of our feelings and emotions and how they may be affected by our openness.

One way to maintain an open mind while being mindful is to practice non-judgmental curiosity. We can ask ourselves questions about our experiences and feelings without coming to any conclusions. This allows us to explore our thoughts and emotions without attaching any labels or judgments to them. When we are curious about our emotions, we can gain insight into our feelings and learn to cope with our grief in a more productive way.

Another way to practice mindful open-mindedness is to take time to reflect on our experiences. We can pause and take a moment to process our feelings and thoughts without judging ourselves or others. This allows us to gain a better understanding of our emotions and how they may be affecting our lives. Taking the time to reflect can help us to better understand our emotions and how we can use them to our advantage.

Finally, it is important to remember that being open-minded does not mean that we have to agree with every opinion or perspective. We can be open-minded without compromising our values or beliefs. We can listen to other people’s opinions and consider different perspectives without feeling the need to agree with them. This allows us to maintain an open mind while still staying true to ourselves.

Overall, being open-minded is an important part of life. However, it is important to remain mindful when we are open-minded. By practicing non-judgmental curiosity, taking time to reflect on our experiences, and remembering that we do not have to agree with every opinion or perspective, we can maintain an open mind while still staying true to ourselves.

Build empathy through connection.

One way to build empathy through connection is to practice non-judgmental curiosity. This means that instead of immediately forming an opinion about someone or something, we take the time to ask questions and get to know the person or situation before forming an opinion. By doing this, we are able to get to know the person or situation better and can better understand their perspective. This helps us to form a more accurate opinion and can also help us to better understand our own perspectives.

Another way to build empathy through connection is to take time to reflect on our experiences. When we take the time to reflect on our experiences, we are able to gain a better understanding of our own thoughts and feelings. This can help us to better understand the thoughts and feelings of others, as well as our own. Taking the time to reflect can also help us to gain insight into our own biases and beliefs, which can help us to better understand the perspectives of those around us.

Finally, it is important to remember that we do not have to agree with every opinion or perspective. We can still remain open-minded while staying true to ourselves. We can still listen to different perspectives and take the time to understand them without necessarily agreeing with them. This helps us to gain a better understanding of those around us and can help us to build empathy through connection.

In conclusion, building empathy through connection is an important part of life. By practicing non-judgmental curiosity, taking time to reflect on our experiences, and remembering that we do not have to agree with every opinion or perspective, we can remain open-minded while still staying true to ourselves. This can help us to gain a better understanding of those around us and can help us to build empathy through connection.

CLICK HERE TO LISTEN TO THE SHIFTING OUR SH!T PODCAST

Maintaining Good Mental Health for Kids during the Summer

05 May 2023/in Blog/by Megan Bartley

School is almost out and summer has arrived! While this is an exciting and relaxing time for some, it can also the beginning of summer boredom and loneliness for others. We worry about our kids during the school year plenty. Are they making friends? Are they being bullied? Are they kind to others? Are they completing their work? But what about during the summer? They are suddenly out of routine and not surrounded by friends, teachers, and other supportive people all day. It’s all up to the parents now to take notice if something is off with their child and to help them to stay healthy and mentally well.

Here’s some tips you can use to make sure your kids are maintaining good mental health during the summer break.

Routine, routine, routine!

During the school year, we’re used to a daily routine on weekdays. Try to maintain some sort of daily routine. You can do this by:

Keeping a consistent bedtime and wake-up time
Prioritizing regular meal times
Establishing some daily activities like chores, exercise, or social activities

Get outside!

It’s so easy to stay inside watching TV or playing video games, but encourage them get outside and enjoy the sun. Just 10 minutes in the sun a day gives the daily recommended amount of Vitamin D to our bodies. Some benefits of being in the sunlight on your mental health include:

Increased Vitamin D levels which improves mood and increases energy.
Helps you stay active
Boosts serotonin production (a hormone that regulates our mood)

Take some down time

For those kids that are on the go nonstop during the school year, summer can be a time to take a break from the stress and overcommitted schedule. It’s tempting to squeeze as much fun as possible into the summer, but some down time is important to relax, reset, and reflect.

Social Interaction

Be sure your kids are calling friends, having play dates, meeting up to hang out, and whatever else they enjoy doing with their friends! Attempt as much in-person interaction as possible and not just through social media or gaming. If they are not likely to do that naturally, consider signing them up for summer camps or sports teams.

Keep your eyes open

During summer break, kids no longer have teachers, friends, coaches, and the like looking out for them and noticing changes. Keep your eyes especially open during these months and interact regularly.

Check in with your child and ask them open-ended questions about how they are feeling. Avoid trying to give advice or solutions, especially with teens and adolescents.
Look for sudden mood changes
Contact a doctor or therapist if necessary. Don’t let their mental health continue to worsen. If you notice this, get them the help that they need.

Kim, Hamilton, Kim hamilton, child psychologist

If you liked what you read and feel I could be of assistance to you and your family, feel free to schedule a free 10-minute consult with me at your convenience online HERE! I’m here to help!

Kim Hamilton, MAMFT specializes in working with kids, teens, and parents to bring emotional regulation and harmony to families and households. She works from a non-judgemental, solution-focused, non-pathologizing perspective that creates win-win scenarios within relationships. Megan Bayles Bartley is excited for Kim to join the team and knows she will be a wonderful resource for your family.

Find out more on Kim’s bio page on the Louisville Mindfulness Center website!

Can Men and Women Be Friends?

05 May 2023/in Blog, Podcast, Relationships, Stress/by Megan Bartley

In this episode (Episode 12, 2022) of the SOS podcast, Megan Bartley and Rob Giltner discuss the dynamics of the friendship of letting go of preconceived notions and allowing conversations to unfold naturally. They also reflect on their experience creating the podcast and how it’s been going so far. They both express their joy and excitement about continuing the podcast and the valuable conversations they are having. Although they may not know everything, they both find the podcast helpful for their own growth and hope that listeners will find it helpful too.

Allow yourself to be open.

When it comes to being open and allowing yourself to experience life, it can be a difficult task. We often get caught up in our own thoughts and beliefs, and it can be hard to step outside of our comfort zone and be open to new experiences. However, allowing yourself to be open can be a rewarding and transformative experience.

The first step to being open is to be aware of your own thoughts and feelings. Take the time to explore your inner world and ask yourself questions such as, “What do I believe?”, “What do I want out of life?”, and “What do I need to feel fulfilled?” When you take the time to explore your own thoughts and beliefs, you can start to understand yourself better and gain insight into what you need to be open to.

The next step is to practice being open to different experiences. This can include trying new activities, meeting new people, or even exploring new ideas. When you take the time to open yourself up to new experiences, you can learn more about the world around you and gain a better understanding of different perspectives. This can lead to more meaningful connections and help you to become more open-minded.

Lastly, it is important to practice self-compassion. When you are open to new experiences, it can be difficult to accept yourself and your feelings. It is important to be gentle with yourself and to recognize that it is okay to make mistakes and to feel uncomfortable. When you practice self-compassion, you can be more open to the world around you and to yourself.

Being open can be a difficult task, but it can be a rewarding and transformative experience. When you take the time to explore your own thoughts and feelings, practice being open to new experiences, and practice self-compassion, you can start to open yourself up to the world around you and to yourself. Through this process, you can gain a better understanding of yourself and the world around you, and you can start to experience life in a more meaningful way.

No drama friends are best.

One of the best ways to practice being open is to make friends who are drama-free. Having friends who are drama-free can be incredibly beneficial because it allows you to have a safe space to explore your thoughts and feelings without the added stress of drama. These friends can be a great source of support and understanding and can help you to stay grounded and focused on your goals.

When it comes to making drama-free friends, it is important to remember that it is not always easy. It can take some time to find people who are drama-free, but it is worth the effort. It is important to remember that it is not always about finding people who are drama-free, but rather finding people who are supportive, understanding, and open-minded.

When you find friends who are drama-free, it is important to remember that it is not a one-way street. You must also be supportive, understanding, and open-minded. This means that you must be willing to listen to your friends and be there for them when they need it. You must also be willing to be honest and open about your own thoughts and feelings. This can be a difficult process, but it can also be incredibly rewarding.

Having friends who are drama-free can be a great way to experience life in a more meaningful way. These friends can provide a safe space for you to explore your thoughts and feelings without the added stress of drama. They can also provide support, understanding, and openness. So, if you are looking for a way to experience life in a more meaningful way, consider making friends who are drama-free.

Set boundaries and intentions.

When it comes to friendships, it is important to set boundaries and intentions. This can help ensure that everyone involved is comfortable and that the relationship is healthy. Boundaries help define the limits of the relationship, while intentions help to clarify the purpose of the friendship. Setting boundaries and intentions can also help to ensure that the friendship is drama-free.

When it comes to setting boundaries, it is important to be clear and direct. Being clear about what is and isn’t acceptable in the friendship can help to ensure that everyone is on the same page. It is also important to be aware of your own boundaries and to communicate them to your friends. This can help to avoid any misunderstandings or hurt feelings.

When it comes to setting intentions, it is important to be honest and open. This can help to ensure that your friendship is built on trust and understanding. Being honest and open about your intentions can also help to ensure that the relationship is drama-free.

Finally, it is important to remember that boundaries and intentions can change over time. As your friendship grows and evolves, it is important to reassess the boundaries and intentions of the relationship. This can help to ensure that the friendship remains drama-free and healthy.

Overall, setting boundaries and intentions can be a great way to ensure that your friendships are drama-free and healthy. By being clear and honest about your boundaries and intentions, you can ensure that everyone involved is comfortable and that the relationship is built on trust and understanding.

Understand sexual boundaries.

When it comes to understanding sexual boundaries, it is essential to be aware of your own intentions and to be mindful of the other person’s boundaries. It is important to be aware of the power dynamics at play and to ensure that no one feels uncomfortable or manipulated. In a therapeutic setting, it is important to remember that the focus should always be on helping the client, not on any kind of sexual energy.

When it comes to friendships, it is important to be aware of the lines that can be crossed. For example, if you are sending pictures or texts that could be interpreted as having a sexual connotation, it is important to be mindful of the other person’s feelings and boundaries. It is also important to recognize that not everyone may feel the same way about these types of interactions.

In any type of relationship, it is important to be aware of the boundaries and to communicate openly and honestly about them. It is also important to be aware of the power dynamics and to ensure that no one is feeling manipulated or taken advantage of. By being mindful of these things, you can ensure that everyone involved is comfortable and that the relationship is built on trust and understanding.

Progressively affirming and open.

The Louisville Presbyterian Theological Seminary is an example of a progressive and open environment. It is a place where everyone is accepted and respected, regardless of gender, sexuality, or religion. The seminary encourages its students to engage in open dialogue and to explore their own perspectives on various topics. This open dialogue allows students to learn from one another and to gain a better understanding of different perspectives.

The seminary also encourages its students to be aware of the power dynamics in any relationship, especially those between a therapist and a client. In this instance, it is important to be aware of the potential for a client to develop feelings for the therapist, and for the therapist to maintain an unconditional loving presence and to remain within the boundaries of their professional role. This helps to ensure that the client feels heard and understood, while also feeling safe and respected.

The movie When Harry Met Sally is a great example of this kind of progressive and open dialogue. In the movie, the two main characters, Harry and Sally, start off as friends but eventually develop feelings for each other. Through their conversations, they are able to explore their own perspectives and gain a better understanding of each other. This dialogue serves as a reminder that even though there can be power dynamics in relationships, it is possible to maintain an open and affirming relationship.

In conclusion, it is important to be mindful of the power dynamics in any relationship and to ensure that everyone involved is comfortable and respected. The Louisville Presbyterian Theological Seminary is an example of a progressive and open environment, where open dialogue and understanding are encouraged. The movie When Harry Met Sally serves as a reminder that even though there can be power dynamics in relationships, it is possible to maintain an open and affirming relationship.

Boundaries are important for relationships.

Boundaries are important for relationships. In a healthy relationship, both parties should feel respected and safe. Boundaries help to ensure that everyone involved is comfortable and that their needs are being met.

Boundaries are important for relationships for a variety of reasons. For example, boundaries can help protect against power dynamics in relationships. Power dynamics can be seen in relationships between people of different genders, sexual orientations, and social classes. When one person has more power than the other, it can lead to feelings of inequality and unfairness. Boundaries help to ensure that everyone involved in a relationship is respected and that their needs are considered.

Boundaries are also crucial for relationships because they help to maintain open and honest communication. Without boundaries, it can be difficult to talk about sensitive topics and feelings. Boundaries provide a safe space to talk about these topics without fear of judgment or criticism.

The Louisville Presbyterian Theological Seminary is a great example of a progressive and open environment that encourages open dialogue and understanding. At the seminary, students are encouraged to talk openly about gender, sexuality, and other sensitive topics. In one class, a student conducted an exercise in which everyone wrote down their gender identity and what gender they would be interested in dating or having intimacy with. This exercise showed the students that sexuality is on a spectrum and that people can have an attraction to different genders.

The movie When Harry Met Sally is another example of an open and affirming relationship. In the movie, Harry and Sally are able to maintain a platonic relationship while still being honest and open with each other. This is a reminder that even though there can be power dynamics in relationships, it is possible to maintain an open and affirming relationship.

Overall, boundaries are important for relationships. Boundaries help to ensure that everyone involved in a relationship is respected and that their needs are considered. The Louisville Presbyterian Theological Seminary and the movie When Harry Met Sally are two examples of how boundaries can help create open and affirming relationships.

Teach kids about consent.

When it comes to teaching kids about consent, it is important to start early. Kids need to understand that their bodies and their feelings are their own and that they have the right to say “no” to anything that makes them feel uncomfortable. Teaching kids about consent goes beyond just saying “no means no.” It is important to talk to kids about what consent is and why it is important.

When talking to kids about consent, it is important to emphasize that consent is not just about physical contact. It is also about verbal and emotional boundaries. Kids need to understand that they have the right to set boundaries and that it is okay to say “no” even if someone is pressuring them to do something they don’t want to do. It is also important to talk to kids about how they can tell if someone is not respecting their boundaries.

It is also important to talk to kids about respecting the boundaries of others. Kids need to understand that just because someone says “yes” to something, it does not mean that they are obligated to do it. They need to understand that if someone says “no” then it is important to respect that decision.

It is also important to talk to kids about the concept of “alpha culture.” Alpha culture is a term used to describe a certain type of masculinity that is often associated with aggressive behavior and an attitude of entitlement. It is important to talk to kids about how this type of culture is damaging and how it can lead to unhealthy relationships.

Teaching kids about consent is an important part of raising healthy and respectful children. By talking to kids about boundaries, respect, and consent, we can help them to create relationships that are open, affirming, and respectful.

Explore different perspectives.

As parents, it is important to explore different perspectives when it comes to talking to kids about sex and consent. It is important to understand the different ways that people may view sex, consent, and relationships. Different cultures, religious backgrounds, and personal experiences can all shape our perspectives on these topics.

It is important to create an open dialogue with kids when it comes to talking about sex and consent. This can be done by using language that is respectful and non-judgmental. Asking questions and listening to the answers can help to create a safe and trusting environment. It is also important to use language that is age appropriate and that is not too complicated for young children.

It is also important to create an environment in which kids feel comfortable asking questions and expressing their feelings. This can be done by using positive affirmations and by avoiding shaming language. It is also important to recognize that kids may have different views and opinions on these topics and to allow them to express those views without judgment.

Exploring different perspectives can also help to create an environment in which kids feel empowered to make their own decisions. By giving kids the tools to make informed decisions, they can learn to respect themselves and others. Exploring different perspectives can also help to create a more inclusive and understanding environment.

In conclusion, exploring different perspectives when it comes to talking to kids about sex and consent is essential in raising healthy and respectful children. By creating an open dialogue and using positive affirmations, we can help kids to make informed decisions and to create relationships that are open, affirming, and respectful.

To listen to the Shifting Our Shit (S.O.S.) Podcast, CLICK HERE!

Megan Bartley, Mega, Bartley, Hand Mirroring, Hand, Mirroring, Hypnosis, Ernest Rossi

Hypnosis Made Simple: Hand Mirroring Exercise

05 May 2023/in Blog, Podcast, Self Love, Stress, Therapy, Trauma/by Megan Bartley

Megan Bayles Bartley here.

In our most recent episode (#27) of Shifting Our Shit (S.O.S.) Podcast (CLICK HERE to listen), I referenced a cool technique I’ve been reading about in Creating Consciousness: How Therapists Can Facilitate Wonder, Wisdom, Truth, & Beauty called Hand Mirroring. As promised in that episode I promised to make a video and offer it for you for free! Please fill out the form below to instantly receive the video link AND have the video link emailed to you! I hope you enjoy it!

Don’t Sleep On This

05 May 2023/in Blog, Books, Podcast, Self Love, Stress/by Megan Bartley

In episode 11 of the SOS podcast, Megan Bartley and Rob Giltner discuss the importance of rest and sleep for our overall health. They start by sharing their own experiences with Monday anxiety and how the podcast recording sets a nice pace for the week. They then dive into the science of sleep, including the different stages of sleep and the impact of sleep deprivation on our physical and mental health. Megan and Rob also offer practical tips for improving the quality and quantity of our sleep, such as setting a consistent sleep schedule and limiting screen time before bed. Overall, the episode emphasizes the importance of prioritizing rest as a key component of our overall well-being.

Get a good quality sleep.

Getting enough quality sleep is essential for our physical and mental health, yet it is often overlooked or taken for granted. According to the Today Show and CBS Mornings, sleep is trending and people are becoming more aware of its importance. This is likely due to the pandemic and the need to focus on what truly matters.

When we don’t get enough quality sleep, it can have a negative effect on our physical and mental health. Lack of sleep can lead to fatigue, irritability, difficulty concentrating, and an overall decrease in productivity. It can also increase our risk of developing chronic health problems such as diabetes, heart disease, and obesity. Additionally, lack of sleep can lead to depression and anxiety.

Fortunately, there are several steps we can take to ensure that we get enough quality sleep. First, it is important to establish a consistent sleep schedule and stick to it. Going to bed and waking up at the same time every day helps to regulate our body’s internal clock and can make it easier to fall asleep and stay asleep. It is also important to avoid caffeine and other stimulants late in the day and to limit our exposure to blue light from screens before bed. Additionally, creating a relaxing bedtime routine can help us to wind down and prepare for sleep.

Finally, it is important to be mindful of our sleep environment. Our bedroom should be dark, cool, and quiet, and it should be free from distractions such as TVs, phones, and computers. Investing in comfortable bedding and a supportive mattress can also help us to get a better night’s sleep.

Getting enough quality sleep is essential for our physical and mental health. By following these simple steps, we can ensure that we get the rest we need and wake up feeling refreshed and ready to take on the day.

Rest your mind to be productive.

Resting your mind is just as important as getting enough sleep. Resting your mind allows you to be more productive and creative. When we are constantly multitasking and our minds are going a mile a minute, it can be difficult to focus and be productive. Taking the time to rest your mind can help to clear your thoughts and allow you to focus on the task at hand.

One way to rest your mind is to practice mindfulness. Mindfulness is the practice of being present in the moment and aware of your thoughts and feelings. This can be done through meditation, deep breathing, or simply taking a few moments to pause and observe your thoughts. By taking a few moments to focus on your breath and bring your awareness to the present moment, you can let go of the worries and stress that can often prevent us from being productive.

Another way to rest your mind is to take a break from technology. Technology can be a great tool for getting things done, but it can also be a distraction. Taking a break from technology can help to clear your mind and allow you to focus on the task at hand. Taking a walk, reading a book, or even just sitting in silence can help to reset your mind and allow you to be more productive.

Lastly, getting enough sleep is essential for resting your mind. Getting enough sleep helps to restore your body and mind, allowing you to be more productive and creative during the day. Make sure to get enough sleep every night, and if you are having trouble sleeping, try some relaxation techniques such as meditation, deep breathing, or even just listening to calming music.

Resting your mind is essential for being productive and creative. By taking the time to practice mindfulness, take a break from technology, and get enough sleep, you can ensure that your mind is rested and ready to take on the day.

Slow down to go faster.

When multitasking, it is important to pay attention to the speed of your thoughts. If you find that your thoughts are racing at 300 miles an hour, it’s time to slow down. By taking the time to slow down and process your thoughts, you can make sure that you are not experiencing burnout.

When it comes to multitasking, it is important to find the right balance. If you find yourself in a stressful situation, it’s okay to speed up your multitasking. However, it’s important to recognize when you need to slow down and take a break. Taking a break can help you to clear your mind and refocus.

Mindfulness is a great way to slow down and focus on the present moment. By taking the time to practice mindfulness, you can become more aware of your thoughts and feelings. This can help you to be more mindful of the tasks you have to do and can help you to be more productive.

It is also important to take a break from technology. Technology can be a great tool for productivity, but it can also be a distraction. Taking a break from technology can help you to clear your mind and focus on the task at hand.

Finally, it is important to get enough sleep. Sleep is essential for your physical and mental health. When you get enough sleep, you can ensure that your mind is rested and ready to take on the day.

Slowing down to go faster is an essential part of multitasking. By taking the time to practice mindfulness, take a break from technology, and get enough sleep, you can ensure that your mind is rested and ready to take on the day. By slowing down and being mindful of your thoughts and feelings, you can make sure that you are not experiencing burnout and are able to be productive and creative.

Believe in what works for you.

One of the most important things to remember when it comes to rest and relaxation is to believe in what works for you. Everyone needs different things in order to relax and rest, and it is important to find what works for you and to stick with it. For some, it may be reading a book or listening to music, while for others it may be taking a hot bath or going for a walk. Whatever it is, it is important to believe that it will work for you and to trust that it will help you to relax and rest.

Another important aspect of rest and relaxation is to practice mindfulness. Mindfulness is the practice of being aware of your thoughts and feelings in the present moment. This can help to reduce stress and anxiety, as well as to create a sense of calm and peace. It can also help you to be more aware of your body and to recognize when you need to take a break or to slow down.

Finally, it is important to get enough sleep. Sleep is essential for our physical and mental health, and it is important to make sure that you are getting enough restful sleep. This can include setting a regular bedtime and sticking to it, avoiding screens before bed, and avoiding caffeine and alcohol in the evenings.

Believing in what works for you and taking the time to practice mindfulness and get enough sleep can help you to stay rested and productive. Taking the time to rest and relax can help to reduce stress and anxiety, and can help you to be more productive and creative. By taking the time to believe in what works for you and to practice mindfulness, you can ensure that you are getting the rest and relaxation that you need.

Focus on rest, not sleep.

In today’s society, it is easy to believe that we need something outside of ourselves to help us get the rest and relaxation that we need. We often think that we need to take something to help us sleep, such as herbal remedies or homeopathic remedies, and even CBD. However, it is important to remember that everybody’s bodies are different, and that what works for one person may not work for another. It is important to talk to your doctor about any remedies you are considering, as there could be other things going on than just not being able to sleep.

It is also important to remember that rest is just as important as sleep. Taking the time to rest can help to increase your recovery level and can help you to perform better. Professional and amateur athletes are now being given tracking devices to gauge their sleep and recovery, as science is showing the connection between rest and peak performance. It is important to take the time to rest and relax, and to give your mind a break.

Finally, it is important to be intentional about the words you use when you are getting ready for bed. Instead of thinking “I’m going to have a crappy night’s sleep,” it is important to remind yourself that your only responsibility is to get a good night’s rest. This can help to reduce anxiety and can help you to get the rest and relaxation that you need.

Taking the time to focus on rest, rather than sleep, can help you to stay rested and productive. By taking the time to believe in what works for you and to practice mindfulness, you can ensure that you are getting the rest and relaxation that you need. Taking the time to rest and relax can help to reduce stress and anxiety, and can help you to be more productive and creative.

Dreams are important and valid.

Dreams are important and valid. They can be a way to process and make sense of the world, and can be used to gain insight into our thoughts and feelings. Dreams can be a way to explore our subconscious and can help to provide us with a deeper understanding of ourselves and our lives.

Dreams can be used to:

process our emotions and experiences, and can provide us with a deeper understanding of our lives and the world around us.
gain insight into our lives and our relationships. Dreams can provide us with a way to explore our relationships, and can help to provide us with a deeper understanding of how we interact with others. Dreams can also be a way to explore our own emotions, and can help to provide us with a deeper understanding of our own feelings and thoughts.
explore our creativity and ideas. Dreams can provide us with a way to explore our creative ideas, and can help to provide us with a deeper understanding of our potential and capabilities. Dreams can also be used as a way to gain insight into our own potential, and can help to provide us with a deeper understanding of our own capabilities and potential.
explore our spiritual and religious beliefs. Dreams can provide us with a way to explore our spiritual and religious beliefs, and can help to provide us with a deeper understanding of our beliefs and our connection to the divine.
explore our fears and anxieties. Dreams can provide us with a way to explore our fears and anxieties, and can help to provide us with a deeper understanding of our fears and anxieties.

Dreams are important and valid. They can provide us with a way to explore our thoughts, feelings, relationships, creativity, spiritual and religious beliefs, and fears and anxieties. Taking the time to explore our dreams can help us to gain insight into our lives and our relationships, and can help to provide us with a deeper understanding of our lives and the world around us.

Listen to your subconscious.

Dreams can be interpreted in a variety of ways. Some people believe that dreams are a way for our subconscious to communicate with us, while others believe that they are simply manifestations of our thoughts and feelings. Regardless of the interpretation, it is important to pay attention to the messages our dreams are sending us.

One way to interpret dreams is to look for symbols. Symbols can represent different aspects of our lives, such as our relationships, our feelings, or our goals. For example, if you dream of a deer, it could represent your feelings of being skittish or cautious. Or it could mean something else entirely, depending on your own personal interpretation.

Another way to interpret dreams is to look at the people and objects in them. Dreams can be a way for our subconscious to communicate with us, and the people and objects in our dreams can represent different aspects of our lives. For example, if you dream of a house, it could represent yourself, and the people and objects in it could represent different parts of yourself.

Finally, it is important to listen to our own interpretations of our dreams. It is easy to find dream interpretations online, but it is important to remember that the meaning of a dream is personal to us. We all have our own unique experiences and beliefs, and these will shape the way we interpret our dreams.

Dreams can be a powerful tool for self-discovery and understanding. By taking the time to explore our dreams, we can gain insight into our lives and our relationships, and can help to provide us with a deeper understanding of our lives and the world around us. Listening to our subconscious and interpreting our dreams can be a great way to gain insight into our lives and our true selves.

Trust yourself and rest.

However, it’s also important to remember that we can only truly trust ourselves. We can’t rely on outside sources to provide us with the answers we need. We must take the time to listen to our inner voice and trust our instincts. This is especially true when it comes to rest.

We often put so much pressure on ourselves to get enough sleep, but this can be counterproductive. Instead of trying to force ourselves to sleep, we should focus on finding what’s restful to us. This could include taking breaks throughout the day, or even just focusing on our breathing for 30 seconds when we’re at a stoplight. We should also be curious about how we can allow our minds to rest throughout the day.

It’s important to remember that we are the experts on ourselves. We should be curious and ask ourselves what we need in order to rest. This could be different for everyone, and could include things like a dark room, earplugs, and a warm blanket. We should also take inventory of when we need rest and what has worked and hasn’t in the past.

By trusting ourselves and taking the time to rest, we can gain greater insight into our lives and our true selves. It’s important to remember that we are the experts on ourselves and that we should take the time to listen to our inner voice and trust our instincts.

Get adequate sleep.

Getting adequate sleep is essential for both physical and mental health. Sleep deprivation can lead to a variety of health concerns, including an increased risk of obesity, diabetes, heart disease, and stroke. It can also lead to cognitive impairment, depression, and anxiety. Lack of sleep can also impair your ability to concentrate and make decisions, leading to poor performance at work or school.

In today’s world, it can be difficult to find the time to get enough rest. Our lives are busy and it can be hard to prioritize sleep. However, it is important to make it a priority. It is important to create a healthy sleep routine and stick to it. Make sure to get an adequate amount of sleep each night, which is typically between 7-9 hours. It is also important to create a comfortable sleep environment. Make sure your room is dark, quiet, and cool. Avoid screens an hour before bed and try to limit caffeine and alcohol consumption.

In addition to getting enough sleep, it is also important to practice good sleep hygiene. This includes avoiding napping during the day, avoiding caffeine late in the day, and avoiding stimulants such as television, computers, and phones before bed. It is also important to practice relaxation techniques such as deep breathing, yoga, and meditation.

Getting adequate sleep is essential for our physical and mental health. Doing so can help reduce stress, improve concentration, and boost our overall wellbeing. It is important to prioritize sleep and create a healthy sleep routine. By doing so, we can ensure that we are getting the rest we need to be our best selves.

Click HERE to listen to the Shifting Our Sh!t podcast

Finding the One

05 May 2023/in Blog, Relationships/by Megan Bartley

In episode 9 of the SOS podcast, hosts Megan and Rob start off by discussing the excitement of their podcast’s voiceover, and joke about how they’re learning as they go and making things up as they proceed. Megan then shares the news that she and her husband celebrated their 18th wedding anniversary by attending a Pearl Jam concert, which was a bucket list item for her. They then move on to discussing the benefits of gratitude and how it can help in shaping one’s life and daily routine. Throughout the episode, Megan and Rob offer tips and tricks for practicing gratitude and discuss the importance of staying present in the moment.

Don’t settle for less.

We all have dreams and aspirations for our lives, whether it is in our relationships, our careers, or our hobbies. Unfortunately, it is all too easy to settle for less than we deserve in life. We can get caught up in the moment and forget to think about what we truly want and need.

When it comes to relationships, settling can be particularly dangerous. We can end up in a relationship that isn’t fulfilling or healthy, simply because we don’t want to be alone. We can become comfortable in a relationship that doesn’t meet our needs, and it can be hard to break out of it.

The lesson here is clear: don’t settle for less than you deserve. Whether it is in your relationships, career, or hobbies, take the time to consider what you truly want and need. Don’t let yourself be swayed by the moment or by fear of being alone. Take the time to think about what you want and don’t settle for anything less.

Explore before committing.

When it comes to relationships, it is especially important to explore before committing. We often think that the first person we meet is the one for us, but that is not always the case. It is important to get to know someone before making a commitment to them. Don’t let yourself be swayed by the idea of a perfect wedding or a big day with family and friends. Take the time to get to know the person and make sure that you are compatible.

The Netflix show “Love is Blind” is a prime example of why it is important to explore before committing. The show follows couples who get engaged after only a couple of weeks of talking behind a wall. Without being able to see each other, they are forced to rely on their conversations to decide if they are compatible. Although it is an interesting experiment, it is not a good example of a healthy relationship.

It is important to remember that relationships take work and effort. They require intentionality and dedication. Even if you think you have found the one, don’t rush into marriage. Take the time to get to know the person and make sure that you are compatible. Don’t let yourself be swayed by the idea of a perfect wedding or a big day with family and friends. Take the time to explore and make sure that you are making the right decision.

Give yourself permission to have fun.

At the same time, it is also important to give yourself permission to have fun. You don’t have to be serious all the time, even if you are in a committed relationship. I learned this lesson when I was 21 and dating someone. Even though we were serious, I still allowed myself to have fun and enjoy the relationship. I think that this gave me the freedom to explore, to take risks and to really get to know the person I was with.

When the relationship ended, I was able to reflect on what I wanted in a partner. I realized that I wanted someone who was mature and had similar interests to me. I also wanted someone taller than me, but I had to ask myself if that was the most important thing. I decided that it wasn’t worth it and kept looking.

Then I met my now husband Ben. I was amazed at how many similarities he had to my previous boyfriend. They both spoke multiple languages, played soccer, traveled the world, and had the same major in college. Even their dad’s name was the same!

I am so glad that I gave myself permission to have fun in my previous relationship. It allowed me to explore and get to know myself better. It gave me the confidence to look for something better and to know what I wanted in a partner. I am also glad that I did not rush into marriage. Taking the time to get to know Ben was the best decision I ever made.

In conclusion, it is important to give yourself permission to have fun. You don’t have to be serious all the time and it is okay to explore and take risks. Take the time to get to know the person you are with and make sure that you are compatible. Don’t rush into marriage and take the time to find the right partner for you.

Timing is everything.

Timing and intentionality matters when it comes to relationships. We can’t always control when and where we meet someone, but we can be intentional about how we approach and develop the relationship. By taking the time to get to know someone and understanding their needs, we can create a strong foundation for a lasting relationship.

For example, my friends were able to develop a strong relationship because they took the time to get to know each other and understand each other’s needs. They waited until the timing was right before taking the next step in their relationship. They also had a clear vision of what they wanted in a partner and were intentional in their search.

In addition, couples can benefit from intentional and ongoing communication. My friends have been married for 18 years and have been in couples counseling multiple times. They understand the importance of communicating their needs and expectations to each other, and they have been able to use this to their advantage.

It is also important to create a relationship that is based on mutual respect and understanding. This means that both partners should be willing to compromise and be open to each other’s ideas and opinions. This creates a strong bond that can withstand any challenge.

Lastly, it is important to be mindful of your relationship. This means taking the time to appreciate each other and to recognize the little things that make your relationship special. It is also important to be intentional in your actions and to be mindful of how you are treating your partner.

Overall, timing and intentionality are important factors when it comes to relationships. By taking the time to get to know someone and being intentional in our actions, we can create strong and lasting relationships.

Shift and change with time.

As we journey through life, our relationships must shift and change with time. This is especially true when it comes to marriage. A couple who has been married for 60 years, as mentioned in the podcast, has likely gone through several “marriages” within that span of time. This means that their relationship has likely changed multiple times.

At the beginning of a relationship, when two people are dating, the relationship will likely be different than when they are engaged, newly married, or even after they have been married for several years. Life events such as having children, retiring, or the children leaving the house can also have a big impact on the relationship. It is important to be flexible and open to change in order to maintain a healthy marriage.

It is also important to be aware of the fact that the person we marry at a certain time may not be the best person for us as we continue to grow. This does not mean that anything went wrong, it is simply part of the progression of relationships. Ideally, we want to be like two cars on a highway, going in the same direction and at the same speed. However, life events can cause one partner to speed up or slow down, leading to a disconnection and feeling of being lost.

It is important to remember that it is not always necessary to talk about everything in order to improve a marriage. Sometimes it is helpful to check in with yourself and be mindful of how you are showing up in the relationship. Are you being the most helpful version of yourself?

In conclusion, it is important to take the time to get to know someone and be intentional in our actions in order to create strong and lasting relationships. As we journey through life, our relationships must shift and change with time. It is important to be flexible and open to change in order to maintain a healthy marriage. It is also important to be mindful of how we are showing up in the relationship and be the most helpful version of ourselves.

Shift your perspective.

One way to shift our perspective is to focus on the positive aspects of our relationships. Instead of focusing on the things we don’t like or the faults of our partner, we can focus on the things we can be grateful for and the wonderful aspects of our partner. This can be a powerful tool in improving our relationships. It is also important to be mindful of our emotions and how they may be influencing our behavior. Emotions can be helpful in understanding our needs, but they can also be detrimental if they are used to create resentment or criticism.

It is also important to take a step back and look at our relationships from a different perspective. This can help us to gain insight into our relationships and the dynamics between us and our partners. Taking the time to zoom out and look at the bigger picture can help us to gain clarity on the situation and shift our perspective.

Finally, it is important to be aware of our own thoughts and how they can influence our relationships. We can choose to focus on the positive aspects of our relationships, or we can focus on the negative aspects. It is important to be mindful of our thoughts and to focus on the positive aspects of our relationships in order to create a healthy and loving environment.

Shifting our perspective can have a powerful effect on our relationships. It can help us to gain clarity and insight into our relationships and the dynamics between us and our partners. It can also help us to focus on the positive aspects of our relationships and create a more loving and supportive environment. Taking the time to shift our perspective can be a powerful tool in improving our relationships and creating strong and lasting connections.

Make deposits in relationships.

One of the most important things we can do for our relationships is to make deposits. Making deposits in relationships means investing in the relationship by doing things that make both people feel valued and appreciated. This could include spending quality time together, engaging in meaningful conversations, expressing gratitude and appreciation, and finding ways to make the other person feel special. Making deposits in relationships can also include physical affection, like hugs, holding hands, and other gestures of love and affection.

Making deposits in relationships is essential for creating a strong and lasting bond. It helps to build trust, understanding, and mutual respect. It also helps to create a sense of safety and security, which can be especially important in marriages and long-term relationships. Making deposits in relationships can also help to reduce stress and create a more positive atmosphere.

Making deposits in relationships doesn’t have to be complicated or expensive. It can be as simple as taking the time to really listen to your partner, expressing your love and appreciation, or doing something special for them. Taking the time to invest in your relationship can make a world of difference and will help to create a strong and lasting bond.

Making deposits in relationships is an important part of creating a strong and healthy relationship. It helps to build trust, understanding, and mutual respect. It also helps to create a sense of safety and security. Taking the time to invest in your relationship can make a world of difference and will help to create a strong and lasting bond.

Set relationship goals annually.

One way to invest in your relationship is to set relationship goals annually. This is something that my husband and I have done since high school and have continued to do since we got married. Setting goals helps to create a roadmap for the upcoming year and gives us a sense of direction and purpose. We set goals for ourselves, each other, and as a family. This helps us to stay on the same page and ensures that we are all working towards the same goals.

Setting goals is not just about achieving them, it is also about creating a sense of connection and purpose. When we set goals together, it helps us to stay connected and to focus on the same things. It also helps us to stay focused on our relationship and to remember why we are together. It is important to remember that setting relationship goals is not just about the end result, but about the journey.

Another way to invest in your relationship is to use money for experiences instead of lavish gifts. Taking the time to do something together that you both enjoy is a great way to show your love and appreciation for each other. My husband recently bought me a word search book from Kroger, which is something I love to do. It was a great way for him to show me that he sees me and knows what I like.

Making deposits in relationships is an important part of creating a strong and healthy relationship. Setting relationship goals annually and using money for experiences are two great ways to invest in your relationship. Doing these things helps to create a sense of connection, understanding, and purpose. It also helps to create a strong and lasting bond.