Absolutely. If there is a gut reaction to something, my subconscious mind is telling me something. Usually the first few thoughts after a gut reaction tells me if my pain-body was triggered or if this is a spiritual message. If I am getting a flash back to the past, my pain-body was likely triggered. If I am getting warning flags, I am taking those seriously. A warning flag could be a sign to fine tune alertness in a particular area. Is there a lack of communication, are there negative thoughts, is there actual danger or just imagined danger? This is an opportunity to grow. I trust that I will do what needs to be done in the moment with faith, strength, bravery. In that I know and believe. In the meantime, I’m staying alert and aware, resting in states of acceptance, enjoyment, or enthusiasm. Working to improve without pressure.
Author: coco yoga
embracing lifestyle by design
What’s your favorite month of the year? Why?
I love October! It’s not too cold, the leaves here in Philly and up the mountains in PA are giving major fall foliage – AND it’s my hubby and I’s anniversary month! We usually hit the city for a date day or go on a camping trip. This year we went to Blackwater Falls State Park in West Virigina and Hyner Run State Park in Pennsylvania with our pup Champ! 3 nights each park, ssso much fun!!
Stay on Track This Holiday Season Without the Stress
The holidays don’t have to derail your wellness routine. The secret? Focus on consistency, not perfection.
Instead of trying to maintain your exact pre-holiday habits or completely abandoning them, aim for 80% of your normal routine.
Here’s why this works: All-or-nothing thinking leads to guilt and giving up entirely.
When you give yourself permission to modify rather than maintain or abandon, you stay consistent without the stress.
Your holiday wellness strategy:
- Movement: Hit 3-4 workouts instead of your usual 5-6
- Nutrition: Enjoy holiday treats mindfully, balance with protein and veggies at other meals
- Hydration: Keep your water bottle visible and full
- Sleep: Protect your sleep schedule even when calendars get packed
- Stress: Build in 10-minute breaks between activities
This approach keeps you energized for celebrations, prevents January burnout, and lets you actually enjoy the season. You’ll start the new year feeling strong instead of starting from scratch.
Try this today: Choose one area above to modify (not perfect) through the holidays.
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Release Emotional Pain: 3 Simple Ways to Heal Your Pain-Body
Eckhart Tolle’s concept of the “pain-body” explains why past hurts keep surfacing.
The pain-body is our accumulated emotional pain, that feeds on negative thoughts and reactions.
The good news? You can start to heal your emotional pain-body today!
3 Ways to Heal Your Pain-Body
- Practice presence when triggered – When emotional pain arises, don’t fight it or identify with it. Simply observe it without judgment. This awareness starves the pain-body of the reaction it craves
- Breathe through the discomfort – Take 5 deep breaths when you feel old emotions surfacing. Your focused attention on breath interrupts the pain-body’s automatic patterns
- Name what you’re feeling – Say to yourself: “I notice sadness” instead of “I am sad.” This creates distance between your true self and the pain-body. Check out the Feelings Wheel tool below:
Why this works: The pain-body loses power when exposed to conscious awareness. It can only survive in unconsciousness: in your automatic reactions and resistance
Try this today: Next time you feel upset, pause and ask yourself: “Is this my pain-body reacting to something from my past?” Just asking shifts you into presence so you can begin healing
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Own Your Emotions: The Daily Check-In That Changes Everything
The Daily Check-In: A simple 5-minute emotional check-in that helps you express feelings honestly without blaming others or spiraling into self-criticism.
Most of us either bottle up emotions or let them explode… both hurt our relationships and well-being.
The middle ground is taking ownership of your feelings while staying accountable, without dragging yourself or others down.
Here’s how to make it an everyday practice:
1. Set a daily alarm for your check-in – Morning coffee or lunch break works great
2. Ask yourself: “What am I feeling right now?” – Happy, sad, angry? Use the Feelings Chart to get more specific (see end of post)
3. Verbalize your emotions using “I feel” statements instead of “you made me feel” – owning emotions is about your experience, not assigning fault
4. Acknowledge your role without harsh self-judgment – “I could have handled that better” is way better than “I’m such a mess”
This practice builds emotional awareness and keeps small frustrations from becoming big explosions. You’ll communicate more clearly, relationships improve, and that constant mental chatter will quiet down.
Try this today: Set a daily alarm for your check-in. Tomorrow when it goes off, pause for just 3 minutes and run through questions 2-4: what are you feeling, create “I feel” statement, and acknowledge your role in any conflicts. Notice what comes up… no judgment, just awareness.
Share your thoughts below!
The Feelings Chart
Lifestyle Choices for Better Health: A Practical Guide
Here’s a balanced approach to nutrition and lifestyle that focuses on scientifically-supported health benefits:
Dietary Recommendations
1. Increase nutrient-dense whole foods
Emphasize fruits (like berries, apples, and avocados), vegetables (such as broccoli, spinach, carrots, and leafy greens), and plant-based proteins like lentils and chickpeas. These foods provide essential vitamins, minerals, fiber, antioxidants, and other beneficial compounds.
2. Reduce processed foods
Limit highly processed foods and added sugars, which are associated with various health issues including inflammation, weight gain, and increased risk of chronic diseases.
3. Stay hydrated
Drink plenty of water throughout the day to support cellular function, kidney health, and overall well-being.
4. Moderate approach to coffee and alcohol
While coffee is acidic, this doesn’t affect your body’s pH. Coffee can be part of a healthy diet and provides antioxidants. Moderate consumption is fine for most people unless you experience negative effects like sleep disruption or stomach upset.
Similarly, moderate alcohol consumption may be acceptable, but excessive intake has well-documented health risks.
Lifestyle Factors for Health
1. Exercise regularly
Engage in moderate physical activity like dancing, running, or swimming to improve cardiovascular health, support immune function, enhance mood, and promote better circulation and lymphatic drainage.
2. Practice stress reduction
Incorporate restorative practices such as meditation, journaling, or gentle yoga. Chronic stress is linked to numerous health problems including cardiovascular disease, weakened immune function, and mental health issues.
3. Prioritize quality sleep
Adequate sleep (7-9 hours for most adults) and consistent sleep schedules support immune function, mental health, hormone regulation, and overall recovery.
4. Practice good breathing
Deep diaphragmatic breathing can help reduce stress, improve oxygen delivery, and activate the parasympathetic nervous system, promoting relaxation and better health outcomes.
To sum it up…
Focus on eating a variety of whole foods, staying active, managing stress, and getting adequate sleep.
These evidence-based approaches support genuine health benefits through well-understood biological mechanisms.
Helping us feel happy, healthy, and fit.
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