Cheri Schultz
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10 Steps to Relax Your Mind and Body When You Cannot Sleep.

Relaxing and falling asleep can be very problematic for a lot of us.  If you are anything like me, it can take me hours to shut down the chatter so I can relax the mind and body and finally get some shut eye.  My problem is; I am forever thinking about the problems of the day and trying to solve them, worrying about family, relationships, health concerns, deadlines and the list can go on and on.

There have been days when I literally jumped out of bed and began writing a list of things I needed to accomplish, because heaven forbid, I might not remember those items when I wake up. Besides who wants another stressor hanging over your head all day.  Can you relate? 🙂

So let’s just get on with this list. These steps have certainly helped me to reduce my stress and get a good nights sleep and I hope they can do the same for you.

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10 steps to relax your mind

1. Turn off the Gadgets

You should be turning off your smart phone, computer, television, gaming electronics or iPad at least an hour before you plan on turning in for the evening.  Did you know the light from these screens and the stimulation you receive from watching them, keeps your mind and brain in the “on” position?  Give your brain a break and turn them off!

2. Guided Meditation

Listening to a guided meditation can be a powerful tool and do wonders for relaxing your mind and body. The relaxing voice causes you to gently slip into this slumbering state and slowly doze off into never, never land. Be sure you are in a quiet place, free of any distractions, close your eyes (no peaking) and lie down in a comfortable position. Let the guided meditation take you away!

Tabletop Relaxation Fountain

You maybe interested in this Guided Meditation I specifically created for my clients to reduce the stress and anxiety in their life.

3. Simple Yoga Poses

Practicing a couple of yoga poses before bedtime will help you reduce stress and calm the body. How do I know this? I am a yoga instructor and have been practicing yoga for over 15 years. This practice was instrumental in reducing my stress during a very difficult time in my life. Check out these Yoga Poses in one of my recent blogs.

4. Keep Your Feet Warm

You cannot fall asleep if your feet are cold. Be sure the thermostat in your home is not too low and you are properly clothed, especially your tootsies.

As a general rule, the feet should be covered twice as much as the rest of your body. I suggest trying these Carhartt wool socks. They come in a variety colors and have always worked for me. I have tried several other brands but always come back to the Carhartt socks. Just saying!

5. Mindful Breathing

To start mindful breathing; breathe in slowly from your nose and when you exhale be sure it is twice as long as your inhalation. The ratio to inhale to exhales should feel comfortable so you will continue with this process. The counting will help keep you focused, relax the mind and allow you to gently fall asleep.

6. Write Down Your Worries

If you write down what is worrying you then it gives those stressful, anxious feelings a home of their own. Basically, its another place they can reside besides your head. Once they are written down in black and white, they can no longer create turmoil and fill your mind with negative thoughts. Relax, breath and try once again to get some shut eye.

7. Drink Herbal Tea

Chamomile Tea has been used for years as a natural remedy to decrease anxiety, stress and treat insomnia. In fact, chamomile is known to be a sleep inducer. However, there are many different teas available on the market today to help you slip into dreamland quickly.

There is something very calming and relaxing when you are sipping on some warm liquid right before bedtime. So relax, put your feet up and start sipping some warm tea.

8. Keep Your Environment Dark and Cool

Ideally, you want your bedroom to be a sanctuary where the noise is a minimum and the room is dark, this triggers the brain to rest and relax.

If you cannot achieve a dark room, may I suggest room darkening curtains or shades. I worked midnights for over 10 years and without these room darkening shades I would have never achieved a goods night rest.

Also be sure the temperature in your room is at an ambient level. If you are too hot or too cold, you will be restless and not sleeping soundly.

9. Aromatherapy

Aromatherapy has been around for years but it has becoming increasingly popular due to the medicinal properties and the benefits they can deliver. Pure Essential oils can enhance your mood and help you relax and sleep.

I am a huge proponent of essential oils and have been using them for years. I currently have three diffusers in my home that cycle on and off all day long.

Aromatherapy DiffiuserAromatherapy Diffuser  $37.99

Using essential oils in a diffuser is a very effective way to experience aromatherapy.  One of the most popular essential oils for promoting better sleep is Lavender. Place at least 4 drops of lavender in a diffuser and place it in your bedroom for a relaxing and restful sleep.

The benefits of these oils are too numerous to name, however, it’s been proven to relieve pain, soothes burns, promotes sleep, helps with bladder infections, colds, congestion, corns on your toes and the list goes on and on.

I use these oils for any ailment I have and it has worked EVERY TIME!! If you are ever interested in purchasing Young Living Essential Oils, please feel free to contact me: [email protected].

10. Limit Caffeine and Sugar

This one is personal to me. I do have one little ole vice and it’s called coffee. I LOVE coffee and I can drink it ALL day long. Did I say all day – Yes, I did!! But if I don’t stop drinking caffeine by 6 pm, then I know all too well, I will be counting sheep until 1 am.

If I could offer any personal advice when it comes to caffeine and sugar… That would be to stop eating sugar or drinking caffeine before 6 pm. I am not a big sugar eater, however, there are times I have snacked on a piece of dark chocolate and again I am wide awake and ready to tackle the day at 2 am and who wants to get up at that time. Plus too much caffeine or sugar can cause stress and anxiety.

So let’s do a quick review of those 10 Steps so you can get some shut eye tonight!!

1. Turn off any and all Electronic Gadgets
2. Listen to some Guided Meditations
3. Do Some Simple Yoga Poses to relax and de-stress
4. Keep Your Feet Warm- You cannot fall asleep if your tootsies are cold
5. Practice Mindful Breathing – Breath slowly in and out through your nose
6. Write Down Your Worries – have a notebook next to your bedside
7. Drink Herbal Tea – Chamomile works the best!
8. Keep Your Environment Cool and Dark It promotes tranquility and peace
9. Aromatherapy – oils enhances your mood and helps you to relax
10. Limit Caffeine and Sugar – these are big sleep disruptors, limit your intake

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Committment•Confidence•Life Coach

5 Techniques To Discover Your Life’s Purpose and Pursue What Sets Your Soul On Fire

Find Your Passion

What is your life purpose and how do you Find Your Passion?  These type of questions are constantly being asked over and over again.   The answer is right there and resonates from your heart.  The first thing you need to do is ask yourself what is the one thing I absolutely LOVE to do and I do better than anyone else. 

Please don’t make your answer “I just want to help people.”  That is a wonderful gesture and I think it is quite noble of you, however, I want you to probe a little deeper.

Okay, you know you want to help people.  The next question to contemplate is what capacity do you see yourself helping people.  Do you want to help clothe people, feed people, inspire people, coach people?  You see how broad this topic appears.

To determine your life purpose / passion, you need to determine the one thing you do better than anyone else.  Not only are you the master of this craft but you can get paid doing it. If you are not sure where to start, I can always assist you through a life coaching session.

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For example, you may be working as a florist right now but have always dreamed of being a painter.  You used to draw and make sketches as a child but someone kept whispering in your ear, feeding your insecurities and telling you; you could never make a living at this.  You’re not good enough and how are you going to pay your bills being an artist?  Sound familiar?  So who convinced you this was impossible?

If you struggle with confidence and self esteem issues, you may be interested in a course I created specifically for individuals who need that extra boost to stay committed and unleash their potential. 

5 easy steps to build your confidence

I believe people, society and culture have placed certain standards and expectations on us which cause us to question are abilities. Most of these judgments are untrue and can lead is on a path far from our true calling. This ultimately causes unrest in our life and can lead to disappointment and sadness.

Understanding your hidden talents and believing anything is possible can empower you to reach new heights.   Your passion is the one thing you were meant to do to fulfill your life’s purpose and when you are doing your passion it does not feel like work.

You wake up each morning with a smile on your face and eager to begin the day. The excitement is palpable, it radiates from your soul and others want to be around you to absorb your energy and power.
If you need additional assistance with confidence – Click HERE or on the photo below.

So Now Let’s Start The Discovery Phase…

Begin by having a brainstorming session with yourself:

  1. Write down your talents in your journal and what you excel at.  It doesn’t matter whether it’s large or small. 
  2. Now ask yourself; If I could get paid to do this one thing, I think I would be living the dream. Whether it’s a chef, nurse, teacher, etc. Make sure it’s something you are GREAT at and have the passion to pursue.
  3. Once you discovered your special talent, it’s time to unlock the door to your dream and begin moving in this direction.  TAKE ACTION!! Do at least one task – everyday – that will move you in a forward direction towards your passion. Yes, I did say everyday!! Even if it is something small – Just do it!
  4. Create an outline with a clear direction of where you are heading without trying to determine what it looks like in advance.
  5. Once your start down this path make sure you follow your heart and listen to your inner guidance.  It is ALWAYS right!  Sometimes it can be the difficult path but I guarantee it will be worth it in the end!

It will take courage, perseverance and patience.  Your journey will have many twists, roadblocks, hills and valleys but I am confident, if the power within you to succeed is greater than the power to fail, you will cultivate your dream and live a life you have always dreamed.

I believe in YOU and I know you have everything within you to succeed. Stay focused and make sure your gifts and talents are a true expression of love and to be of service to mankind.  Wishing you good health, happiness, and recognizing your passion for LIFE!

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Life Coach

What is Yoga? | 5 Yoga Poses To Improve Your Health and Flexibility

What is Yoga? | 5 Yoga Poses To Improve Your Health and Flexibility

What is Yoga?

Yoga is an ancient practice with origins stretching back thousands of years in India. The yoga poses are designed to help achieve a more positive outlook on life and create a healthier mind and body.  These poses were also created to stretch your muscles making them more flexible, providing stability, balance and flexibility.

Yoga is also a mental workout with the focus on breathing, staying present and recognizing what you need to eliminate mentally and physically.   

This practice is for men and women of all ages and all fitness levels.   Every yoga practice can be tailored to your individual needs and whether you need to lose some extra pounds, stretch those tight muscles or release the stresses of modern life, yoga can enhance your exercise routine and give you the power, strength and determination to improve your overall health.

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Yoga Poses

A few Yoga poses practiced daily will help to regulate the breath and relax the body by gently releasing tension from the large muscle groups.

Yoga allows us to let our body rest and release any tension in the posture by gently stretching the muscles. By holding these postures, your body responds to the movement of energy by gently massaging your internal organs.

Might I suggest an Aromatherapy Diffuser to enhance your yoga practice. The aromatherapy essence created from a diffuser penetrates all yours senses making it a very soothing and relaxing environment.

Essential Oils Kit

Below are 5 Beginner Yoga Poses you can do in the comfort of your own home. As I always tell my students; “Do your best and forget the rest!”

Tree Pose

TREE POSE

Stand with your feet together and the arms down by your side. Find a focal point to hold your gaze. Slowly transfer the weight onto the left leg and bend the right knee. Slowly move your foot and ankle and try and place the sole of the foot against the inner left thigh. Remember.. Do your best and forget the rest.

Now join the palms together in prayer and maintain your gaze to create stability. Hold the position for as long as you can, then release. Lower the hands and foot and redistribute the weight evenly.

Triangle Pose

TRIANGLE POSE

Stand with the feet wide apart and keep the legs straight. Turn the right foot out 90 degrees and turn the left foot in slightly. Roll the right thigh outward, so the center of the right knee cap is in line with the center of the right ankle.

Reach the arms out to the sides; shoulder height. Bend from the hip and extend the torso directly over the right leg. Rest the right hand on the shin, or ankle. Stretch the left arm towards the ceiling. Stay in this pose for up to 1 minute.

Sometimes it helps to use a Yoga block to support the body during a yoga pose, especially if you are a beginner. Blocks also allow a deeper alignment and expression in any yoga pose.

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PRIVATE YOGA SESSIONS

I offer private, custom yoga instruction to individuals.  All yoga sessions can be done in person (if you live within driving distance) or we can do the lessons through video which is very effective.  I have been practicing and teaching yoga for over 12 years. 

Whether you are new to yoga or a seasoned pro, I will meet you where you are in your practice and work with you to achieve your goals. Private yoga lessons are a wonderful way to begin the exploration yoga as a new practitioner or deepen and expand your established practice.  One-on-one work is also beneficial to those who are crunched for time, need a little extra motivation.  Private lessons are an investment in YOU.  Click HERE to contact me!

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If you are looking for a safe non-toxic yoga mat, then try the  Thinksport Yoga Mat.  This was the first yoga mat I purchased when I began practicing yoga 14 years ago.  It’s 50% more thicker than basic mats which provides better support and comfort.

Cobra Pose

COBRA POSE

Begin by lying face-down on the floor with your legs extended behind you. Place your hands under your shoulders and point your fingers toward the top of the mat. Try and hug your elbows into the sides of your body.

Slowly lift your chest and head. Extend your shoulders back and shine your heart. If you are a beginner or have neck pain then just keep your gaze forward and do not hyper extend your neck. Now straighten your arms as much as your body allows.

Hold the pose for at least 5-8 breaths. To release, exhale and slowly lower your chest and forehead to the mat.

Half Lotus

HALF LOTUS

Begin by sitting in a seated position and place your foot on the inside of your thigh. Bend the other leg and place the foot on top of the opposite thigh.

Rest the hands on the knees and make sure the head, neck and back remain straight. Close the eyes, relax the body and breathe.

Back Stretching Pose

Begin in a seated position and rest the hands on the thighs. Hinge forward from the hips, slowly lower your torso over the legs and slide the hands toward the toes.

Lengthen the torso to elongate the spine to keep the neck and head aligned. Keep taking slow deep breaths and hold the pose for as long as you can. (preferably 5-10 breaths) Then slowly raise the torso back to a seated position.

Can You Do Yoga?

Yes, you can!  One of the benefits of practicing yoga is the poses support and sustain you no matter how you come to the mat.  Whether your having a good day or bad day, physical or emotional issues, yoga can help you through your difficulties. When you approach yoga with care and self-compassion, you will see your practice grow and evolve with you.

Many people think they need to be flexible to begin yoga, but it’s a little bit like thinking you need to be able to play tennis in order to take tennis lessons. Come as you are and yoga will meet you at your level of awareness.  You will discover yoga is a powerful tool to self-transformation.

If you are in need of more peace and relaxation in your life… download my FREE meditation tape entitled “Your Journey To Inner Peace“. Enjoy!

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About Me

Hi, I am Cheri Schultz, I am a yoga instructor, an entrepreneur, life coach and motivational speaker. My goal is to inspire, encourage and empower individuals to believe anything is possible. I want to make a difference in people’s lives by sharing my story and providing individuals with inspiration, enabling them to increase their confidence and boost their self-esteem.

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