Very Smart Girls (tm) » Wellness

5 Reasons to Live in the Present Moment

Jo-Ann Downey — Wed, 21 Mar 2012 01:08:35 +0000

Have you heard that living in the present moment is important and beneficial? Do you want to know why?

5 Reasons to Live in the Present Moment

1) Professional & Personal Success

When you are focused on a task, problem, opportunity, or situation you are more likely to be productive, find answers to problems, and manifest what you want if you are focused and fully present. This is true for job related responsibilities and personal tasks like planning a vacation. I also believe in taking “mind breaks” and some of my most creative problem solving has happened after I have focused on a situation and then stepped away from it. As shared in “An Effective Way to be Present- Do Not Compare”, one practical way to be present is to stop comparing.

2) Increased Clarity & Creativity

Have you ever noticed that when you do something through a concentrated effort that you can use that clarity and experience as a foundation, or stepping stone, in future situations? Hence your next similar situation is more graceful and can be more creative. Clarity in the present moment can be a building block to more clarity, flow, fun, and creativity in future moments.

3) More Energy for Today

When you re-live past experiences and feelings, think about future events or project how you might feel in future situations, you are using today’s energy which reduced today’s ability to fully experience your life. Even if you have pleasant thoughts of yesterday, you are robbing yourself of the opportunity to have more pleasant thoughts in your life today. And even if the future looks great, the future has an element of uncertainty.

4) Increased Fulfillment & Joy

By putting full attention to your life in this moment you are filling up the moment with life. Being 100% present in this moment is a form of meditation. And meditative-like energy creates a quiet mind, more peace, and often more joy. It also provides the space for inner wisdom, creativity, and intuition to be present in your life.

5) And from “The Best Reason to Live in the Present Moment”,

Joy, Peace, and Love happen in the present moment.

And some inspirational quotes:

“You will find as you look back upon your life that the moments when you have really lived are the moments when you have done things in the spirit of love.” Henry Drummond (1851-1860)

“The ability to be in the present moment is a major component of mental wellness.” Abraham Maslow (1908-1970)

As always, comments welcome. The name you type in the comment section (for example, Jo-Ann, Jo-Ann Downey or Jo-Ann from Boston) will appear on the site. Your email address will NOT appear. If you provide a website URL (for example, your business or your blog URL), it will be linked to your name so that others can learn more about you.

photo credit: chloeloe

The Best Reason to Live in the Present Moment

Jo-Ann Downey — Sat, 18 Feb 2012 22:22:32 +0000

What is the best reason to live in the present moment?

Joy, Peace, and Love happen in the present moment.

“You will find as you look back upon your life that the moments when you have really lived are the moments when you have done things in the spirit of love.” Henry Drummond (1851-1860)

“The ability to be in the present moment is a major component of mental wellness.” Abraham Maslow (1908-1970)

photo credit: acolyteH

Over-Responsibility

Jo-Ann Downey — Sun, 19 Jun 2011 20:33:27 +0000

Being responsible is a good thing, but how do you know when you have tipped the scales into over-responsibility? Do you trust others to make their own decisions? Do you feel responsible for things that are out of your control? Do you feel that you are the only, or the most, responsible person in your life? Are you healthy? Do you nurture yourself or run around trying to make everything perfect?

Definition of Responsibility

Dictionary.com does not have a definition of over-responsibility; however, their definition of responsible includes being accountable for one’s actions and decisions, and being the agent or cause (of some action).

My definition of responsible is consciously making healthy choices and compassionately allowing others to make choices for themselves; being the healthy change agent in your life.

“Let everyone sweep in front of his own door, and the whole world will be clean.” Johann Wolfgang von Goethe (1749-1832)

Over-Responsibility and Trust

I believe over-responsibility and trust are correlated.

-          Do you trust that you can make good choices for yourself?
-          Do you trust that you can handle the choices of others?
-          Do you trust that everyone is doing their very best?
-          Do you feel responsible for the feelings, thoughts, choices, or outcomes of others?
-          Do you trust in an abundant universe?

When there is a lack of trust there is often a need to control and move in to over-responsibility.

“Forcing an issue often spoils the desired outcome.” Abraham Lincoln

Over-Responsibility

Over-responsibility has the essence of control, force (versus flow), fear, and lack of trust (in yourself, others, the universe). This is very different from offering assistance, or being of service, to yourself and others. In fact, being of service to others is part of a healthy and rewarding life. As discussed in “The Volunteer Wellness Effect”, the higher your serving consciousness (in other words, the less your ego is involved), the greater the wellness effect for others…and for you.

Over-responsibility is ego-driven and a sure path to burn out.

When are you Being Over-Responsible?

You are being over-responsible when you:
-          Take responsibility for the feelings and choices of others
-          Judge the decisions, feelings, and thoughts of others
-          Take credit (good or bad) for others
-          Give unsolicited advice (verbally or non-verbally!)
-          Compromise what you believe is healthy for you
-          Blame others for your life’s choices, situations, or results

Responsible Actions to Assist others:

It is natural for us to want to assist others. Here are ways that you can assist others without being over-responsible:
-          If someone CAN do something, let them (regardless of their age or the situation)
-          Genuinely offer assistance to others (without attachment to the outcome and without judgments)
-          Follow through with your assistance
-          Remember that assistance does not have to be something huge- it could be a smile or sitting in silence with someone
-          Provide input (not advice) if asked
-          Let others have their experience- people learn, and build self-esteem and self-confidence by experience

People grow by effort- do you want someone to grow or do you want to control? Look at how beautifully the woman in the picture is allowing the little girl to have her experience while silently holding for her.

Very Smart Girls are responsible for themselves and compassionate towards others.

photo credit: nlnnet

I welcome your comments! The name you type in the comment section (for example, Jo-Ann, Jo-Ann Downey or Jo-Ann from Boston) will appear on the site. Your email address will NOT appear. If you provide a website URL (for example, your business or your blog URL), it will be linked to your name so others can learn more about you.

4 Types of Exercises for Physical Wellness

Jo-Ann Downey — Thu, 30 Dec 2010 19:55:38 +0000

Can you name four types of exercises found in a well-rounded physical fitness plan? Cardiovascular training is one. Resistance training is another. What are the other two types of exercises?

4 Types of Exercises in a Physical Fitness Wellness Plan

I like to look at a physical fitness plan in terms of four major exercise, or training, areas: cardiovascular, resistance, and the often overlooked components of flexibility and balance. As we enter the New Year, let’s not forget about the importance of flexibility and balance… and not just in our physical wellness programs.

The intention of this article is to bring forward a holistic way to think about your physical wellness plan. Before you begin or change any physical fitness program consult your doctor.

1) Cardiovascular Exercises

Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. Typical forms of cardiovascular activities include walking, jogging, step aerobics, swimming, and biking. Cardio activity improves your heart/lung function and muscle mass; it’s a lot about endurance and is often called cardiovascular endurance.

2) Resistance Exercises

Resistance (aka muscular strength) exercises cause your muscles to contract against an external resistance such as weights, rubber bands, your own body weight, bottles of water, or any other object that causes the muscles to contract. Resistance exercises focus on your muscles and may include weight lifting, certain yoga postures and floor exercises, and simply lifting items as you clean your house!

In addition to muscle strength, muscle endurance is important and goes hand in hand with cardiovascular endurance. Muscle endurance allows muscles to work longer without fatigue. Sure it is great to lift a certain amount of weight, but how good is that if you get winded while walking?

3) Flexibility Exercises

Flexibility is about your range of motion and is required in your daily activities such as walking, bending, lifting, driving, etc. Stretching and yoga help achieve greater flexibility; stretching also helps with good posture and can reduce the risk of injury.

I like to think of flexibility (and balance) exercises as being versus doing- like the woman in the photograph.

4) Balance Exercises

Balance training focuses on the communication between your mind and your muscles that allows the body to remain stable; it’s a lot about coordination. Balance helps prevent injuries, allows us to perform daily activities, and provides the foundation for cardio, resistance, and flexibility training. Balance should not be taken for granted. Balance training may include yoga, Tai Chi, outdoor biking and hiking, and specific exercises like standing on one foot.

As you can see, these four exercise areas are interconnected, hence a well-rounded physical fitness plan takes all of them into consideration.

To me, physical wellness is just one aspect of overall wellness and other areas of your life can positively impact your physical wellness. As discussed in “The Volunteer Wellness Effect”, doctors and scientists agree that people who volunteer are more likely to be happier and healthier than people who don’t volunteer. As shared in “The Unique Power of Gratitude” studies show that people who have an attitude of gratitude have higher levels of well-being (physical and emotional).

Very Smart Girls take a holistic approach to physical fitness.

Lastly, don’t forget to have fun!

Comments welcome. The name you type in the comment section (for example, Jo-Ann, Jo-Ann Downey or Jo-Ann from Boston) will appear on the site. Your email address will NOT appear. If you provide a website URL (for example, your business or your blog URL), it will be linked to your name so others can learn more about you.

photo credit: rockies

Friends are Good for your Health

Jo-Ann Downey — Thu, 01 Jul 2010 00:18:58 +0000

The health of your friendships effects your overall health and wellness. As shared in “What is Wellness?”, being your best possible self – physically, mentally, and emotionally – is what wellness means to me. Step away from the computer, leave work on time, schedule “friend time” on your calendar….friends are an important part of life and are good for your health. Studies show that friendships prolong life and promote brain health as we age!

Benefits of Friendships

∞ Moral support and encouragement
∞ Fun, adventure & a variety of life experiences
∞ Social interaction
∞ Source of information and wisdom
∞ Problem solving assistance
∞ Increased self-esteem
∞ Sense of belonging and purpose
∞ Better ability to manage stress
∞ Healthy habit role models and support system
∞ Opportunity to share and expand your accomplishments and joys
∞ Assistance during challenging times

Good friends are good for your physical, mental, and emotional wellness. In fact, just knowing that you have friends is beneficial to you.

∞ “We do not so much need our friends’ help that helps us, as the confident knowledge that they will help us.” Epicurus (BC 341-271)

Step Away from the Computer!

To have good friends, you need to be a good friend. In today’s hectic world you need make a commitment to spend quality time with friends. In doing so, your intentions and attitude (“When your Relationships are Good, your Life is Good”), your listening skills (“Silence is Golden…and Pauses are Too”), how you see others (“Seeing from your Heart”), and focusing on open-ended questions (“Open-Ended Questions Build Relationships”) are essential communication skills.

Choose your Friends Well

Not all friends are good for you. If someone causes more stress in your life, only connects with you to complain or when they need help (“bad weather friends”), or participates in unhealthy behaviors, then you need to reconsider your friendship. Friends support each other through difficult times, however, joy should be present. Good friendships are a two-way street and the ability to give and receive feedback in a healthy way is essential for long term, positive friendships.

Quotes about Friendship

∞ “ I keep my friends as misers do their treasure, because, of all things granted us by wisdom, none is greater or better than friendship.” Pietro Aretino (1492-1556)

∞ “ Wishing to be friends is quick work, but friendship is a slow-ripening fruit.” Aristotle (BC 384-322)

∞ “ Friendship makes prosperity more brilliant, and lightens adversity by dividing and sharing it.” Cicero (BC 106-43)

∞ “True friendship is like sound health; the value of it is seldom known until it is lost.” Charles Caleb Colton (1780-1832)

∞ “ The only way to have a friend is to be one.” Ralph Waldo Emerson (1803-1882)

∞ “ No man is useless while he has a friend.” Robert Louis Stevenson (1850-1894)

Very Smart Girls know that good friends are good for your health.
Very Smart Girls know that you need to be a good friend to have good friends.

Comments welcome! The name you type in the comment section (for example, Jo-Ann, Jo-Ann Downey or Jo-Ann from Boston) will appear on the site. Your email address will NOT appear. If you provide a website URL (for example, your business or your blog URL), it will be linked to your name so others can learn more about you.

photo credit: Ed Yourdon

The Unique Power of Gratitude

Jo-Ann Downey — Thu, 01 Apr 2010 00:33:25 +0000

There is a lot more to gratitude than meets the eye. Studies show that people who have an attitude of gratitude have higher levels of well-being (physical and emotional), are happier, less stressed, more satisfied with their lives, have more effective coping skills, grow from difficult experiences, experience more successful outcomes, and even sleep better. Gratitude seems to be a uniquely powerful trait.

“Gratitude is not only the greatest of virtues, but the parent of all the others.” Cicero (106 BC- 43 BC)

Definition of Gratitude

Gratitude is the quality or feeling of being grateful or thankful for something that you perceive to be beneficial to you; gratitude does not include feelings of entitlement, indebtedness or something you experience because you earned it.

The feeling of gratitude is pure, still, peaceful and always available to you. For example, you can drive down the road and choose to feel grateful for the mountains, the trees, and the people who built the road you are driving on. Gratitude can be a path to happiness, although gratitude is not happiness.

Authentic Gratitude

Have you ever experience something that you judged to be bad for you only to later find out that it was a blessing? What if you choose to live in complete acceptance and gratitude for everything in your life? You may be in difficult situation, however, are you willing to choose to be grateful for the opportunity to handle the situation with grace, ease, and compassion for yourself and others? Are you willing to be grateful for the opportunity to do better than you did the last time you were in a difficult situation?

Authentic gratitude is independent of circumstances or situations. Are you willing to be in acceptance and gratitude when the road does not appear to be smooth, or perfect? For more information about acceptance, see “Acceptance and Patience”.

Elements of Gratitude & the Secret Sauce

Gratitude is intentional and has elements of acceptance, being present in the moment, and realizing that you have choices. The secret sauce to feeling gratitude is to consciously, and specifically, acknowledge the source of your gratitude. It is thinking “I am grateful for the people that labored to build this road” versus “I am glad this road is here.” You can be thankful for specific people, for people that you don’t know, for mother nature, or for what you believe is the source of your gratitude.

Giving versus Receiving Gratitude

A common way to look at gratitude is on the receiving side; the other side is the giving side. One of the easiest ways to give gratitude is to say a heartfelt “thank you” to others in both personal and professional situations. When you are grateful, you are compassionate, positive, and helpful… and more likely to experience more positive outcomes.

“If the only prayer you said in your whole life was “thank you,” that would suffice.” Meister Eckhart (1260-1328)

A great way to give gratitude is to volunteer which is an act of being grateful for other human beings and, coincidentally, also has wellness effects. For more information see “The Volunteer Wellness Effect”.

“There are two kinds of gratitude: The sudden kind we feel for what we receive, and the larger kind we feel for what we give.” Edward Arlington Robinson (1869-1935)

Very Smart Girls intentionally choose to be grateful in all situations.

photo credit: pfly

Take a Hike…Really!

Jo-Ann Downey — Tue, 19 Jan 2010 02:53:36 +0000

Your body, your thoughts, and your feelings are interrelated. For example, if you are scared, your heart tends to race and your thoughts may be limited or not as clear as they usually are. How can you utilize this information? What can you do for optimal physical, mental and emotional wellness? Take a hike.

Why take a Hike?

Considering that the physical, mental and emotional parts of yourself are connected, which of these three variables may be easier for you to change right now? Often, it is more straightforward to engage in physical activity than it is to change your feelings or your mental attitude.

Studies show that exercise releases endorphins in your brain which results in what is commonly called a “natural high” or “runners high.” The positive mental and emotional effects of taking a hike, or a walk, can be immediate.

“To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.” Buddha

Physical Activity

You do not have to exercise rigorously to experience the benefits of nurturing yourself on the physical level. Other ideas include stretching, taking a gentle walk, yoga, tai chi, meditating, acupressure, dancing or getting a massage. You may want to “warm up” by eating healthy or drinking plenty of water, which are physical nurturing activities.

For many, walking or hiking in nature is more calming than working out indoors. Although connecting with others who have a common interest, such as in a yoga class, is great too. Experience different things and do what works for you.

Breathe Deeply

I cannot say enough about the benefits of deep breathing. As shared in “Breathing is Not an Option”, you’re going to breathe all day anyway, so why not make the best of it? Studies show, and eastern cultures have known for centuries, that proper breathing habits can increase calmness. And the great news is that you have personal control of your breathing habits, you can practice rain or shine, and it’s free!

My 2010 intention is to easily, gracefully, and joyfully breathe deeply each day.

I welcome your thoughts. The name you type in the comment section (for example, Jo-Ann, Jo-Ann Downey or Jo-Ann from Boston) will appear on the site. Your email address will NOT appear. If you provide a website URL (for example, your business or your blog URL), it will be linked to your name so others can learn more about you.

photo credit: funkgirldeluxe

The Volunteer Wellness Effect

Jo-Ann Downey — Wed, 30 Sep 2009 00:53:55 +0000

Doctors and scientists agree that people who volunteer are more likely to be happier and healthier than people who don’t volunteer. Serving others awakens, energizes and exercises your heart both physically and, most importantly, emotionally. We exercise our minds and muscles, so why not exercise the qualities that come from your heart such as kindness, compassion and joy? An effective way to exercise your heart-center is to volunteer.

The Power of Service- 2 Nobel Award Recipients

“The only ones among you who will be really happy are those that have sought and found how to serve.” Albert Schweitzer (1875-1965, Nobel Peace Prize)

“I slept and dreamt that life was joy. I awoke and saw that life was service. I acted and behold, service was joy.” Rabindranath Tagore (1861-1941, Nobel Prize for Literature)

Survey on the Health Benefits of Volunteering

According to the 2007 Corporation for National & Community Service report entitled The Health Benefits of Volunteering- A Review of Recent Research:

∞ “Those who engage in volunteer activities are less likely to suffer from ill health later in life and may be introduced into a positive reinforcing cycle of good health and future volunteering.”
∞ “Some of these findings also indicate that volunteers who devote a “considerable” amount of time to volunteering (about 100 hours per year) are most likely to exhibit positive health outcomes.”
∞ “Research demonstrates that volunteering leads to better health and that older volunteers are the most likely to receive physical and mental benefits from their volunteer activities.”

Ways to Volunteer or Serve

∞ Donate your time
∞ Make a monetary contribution
∞ Donate blood
∞ Purchase products and services from organizations that support charitable causes
∞ Dine/shop in places that support food banks
∞ Proactively & consciously send positive thoughts to another person or to a group of people
∞ Random acts of kindness- smiling, joyfully providing driving directions to someone

Volunteer Wellness – The Chicken or the Egg?

It’s not clear if happier and healthier people tend to volunteer, or if volunteering makes you happier and healthier. From my perspective, it doesn’t matter, just jump in. You may want to start a volunteer journal and capture your feelings, mental attitude and experiences after you volunteer.

Or warm up to it- observe others and see how you feel. In the photograph, did you notice the woman smiling as she observes the couple helping the elderly man?

The Volunteer Secret Sauce

As discussed in “When your Relationships are Good, Your Life is Good”, your attitude and intentions assist to create the best outcome. Are you serving from an ego perspective, or out of guilt? It is best to serve authentically. I often use this service intention: It is my intention to serve with skill, joy, grace and ease for the highest good of all concerned.

The secret sauce, for me, is to serve as if no one is watching; to come and go without the need for anyone to know I was there. The higher your serving consciousness (in other words, the less your ego is involved), the greater the wellness effect for others…and for you.

Very Smart Girls volunteer and energize their heart-center.

I’m interested in your thoughts. Comments welcome. The name you type in the comment section (for example, Jo-Ann, Jo-Ann Downey or Jo-Ann from Boston) will appear on the site. Your email address will NOT appear. If you provide a website URL (for example, your business or your blog URL), it will be linked to your name so others can learn more about you.

photo credit: Ed Yourdon

What is Wellness?

Jo-Ann Downey — Mon, 27 Jul 2009 15:25:12 +0000

Being your best possible self – physically, mentally and emotionally – is what wellness means to me. It is about having a personal commitment and practice to be physically, mentally and emotionally conscious and optimized. One facet does not overshadow another; they are all important.

Physical, Mental and Emotional Wellness Ideas

Ways to be physically optimized may include exercising, eating nutritious meals or taking vitamins. Ways to be mentally optimized may include having positive thoughts or repeating a mantra to yourself. On the emotional level, you can take the time to feel your feelings or maturely expressing your feelings to others.

Double and Triple Wellness Dipping

Let’s take the practice of getting a good night’s sleep. You might first think of the physical benefits of being rested, however, there are mental and emotional benefits as well. You are likely to think more clearly and to be more relaxed after a good night’s sleep. This is a triple dip!

What about dancing with others? This can be a double or triple dip as well. You are moving around and getting physical exercise, you may be emotionally connecting to others (and perhaps the music), and you may be mentally repeating positive lyrics.

Quotations on Wellness

“Wellness is generally used to mean a healthy balance of the mind, body and spirit that results in an overall feeling of well-being.” Wikipedia
“Wellness can be described as a state that combines health and happiness. Thus those factors that contribute to being healthy and happy also will be contributing to being well.” Wikipedia
“The ability to be in the present moment is a major component of mental wellness.” Abraham Maslow

Wellness- Beyond the Traditional

I have experienced non-traditional, or alternative, wellness practices such as yoga, meditation and sound healing. I look forward to sharing these and other wellness ideas with you.

Please share your wellness tips.

photo credit: Mike Baird