Category Archive: Uncategorized
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Mindful through Christmas, a wonderful start to the new year!
Leave a CommentMindful through Christmas, a wonderful start to the new year!
It’s that time of year again: Christmas lights grace the streets, houses are cosily decorated, and families and friends gather to celebrate. Amid this joyous chaos, however, it is easy to get caught up in the hustle and bustle and lose sight of the real purpose of the festive season.
How can you experience Christmas in a more mindful way this year? Here are some tips for experiencing the Christmas season with mindfulness and peace.
- Breathe in – Breathe out
Keep taking care of peace and balance even during Christmas. Notice that Christmas stress is affecting you too?
Take some time for yourself: close your eyes, and breathe in and out quietly for five minutes. You can’t give yourself a better gift. - Appreciate the now
Christmas is all about being together and creating precious memories. Let go of thoughts about perfect gifts, festive decorations and flawless dinners for a while. Value the present moment and the people around you. After all, it is the experiences that matter, not perfection. - Ignore your phone
Be mindful of the time you spend on your phone. Whether it’s capturing every moment on social media or endlessly scrolling through gift ideas, a digital detox can work wonders.
Put your phone away and pay attention to the people around you. - Eat consciously
Enjoy festive food with all your senses. Smell the aromas, taste each bite, and chew slowly. By eating consciously, you are more connected to everything you eat. It also allows you to better sense your body’s signals when it signals that it has had more than enough. - Make time for silence
Amidst all the festivities, find moments of silence. Whether it is a short walk in the fresh air or a few minutes of meditation in a quiet room, these moments of silence can help you recharge and enjoy Christmas to the fullest. - Give with intention
Christmas is also about giving, but let the giving be with intention. Think about the recipient’s needs and wants.
It is not about the price of the gift, but the intention and thought behind it. - Accept imperfections
Nothing is perfect, and that includes Christmas. There are bound to be unexpected twists and turns and not everything will go according to plan. Accept these imperfections with patience and understanding. It is often the unexpected moments that create the most valuable memories.
Make Christmas the starting point for a healthy, fulfilled, and mindful life. Why wait until the new year to embrace positive change?
Wishing you a Merry Mindful Christmas and a Healthy Happy New Year!Raphaëlle
- Breathe in – Breathe out
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Say no to stress!
Leave a CommentSay no to stress!
Unable to fall asleep in bed at night and worrying for hours on end
Waking up in the middle of the night, unable to go back to sleep
Forgetfulness as if you have dementia
Easily triggered
So tired after work that all you can do in the evening is hang out on the couchDo you recognize this? Chances are you suffer to a greater or lesser extent from stress.
And you are certainly not the only one. The TNO-2022 factsheet work stress [1] shows that
- By 2022, 1.3 million employees will be suffering from burnout. This amounts to 17%.
- 37% of employees cite work-related stress as a reason for absenteeism.
- Absenteeism due to work stress will increase by 15% in 2021 compared to 2020.
These are all impressive numbers that reflect the seriousness of the situation and highlight the urgency to do something about it.
Our contemporary lifestyle causes increased stress levels in many people. Chronic stress prevents the body from returning to its resting state and is at the root of a large number of disorders and diseases [2].
The combination of mental pressure, too much to do, too little or too one-sided exercise and an unhealthy diet are one of the main causes.
What can you do about this yourself?
Here are some tips against stress [3]:
- Make very conscious choices, being stressed for long periods of time is not normal and very unhealthy. Stand up for yourself, say no if you feel you are going over your limit.
- Make sure you alternate periods of stress with relaxation. Relaxation is the bridge to less stress.
- Exercise regularly. Lots of exercise is healthy, more exercise even healthier.
- Eat healthy and don’t drink alcohol or limit your use. Make sure that you are a casual drinker and do not become a habitual drinker.
- Do not smoke.
- Maintain a tidy environment. A tidy home or workplace is a tidy head.
- Postpone things if you are too stressed, and focus only on the things that really have to be done.
- Establish rhythm: make sure you get up and go to bed at the same time every day and eat around the same times.
- Think optimistically, be content and grateful. Being positive in life makes you more resilient in dealing with (stressful) challenges.
- Do something that calms you: go into nature, meditate or listen to quiet music.
- Ask for help. If the pressure becomes too much for you, talk about it with your manager, your colleagues, friends or family. Seek support: shared sorrow is half sorrow.
A whole list of tips! Some perhaps a little easier to fit into your day than others. The important thing is that you take action, say no to stress! Take care of yourself and make the right choices: just because you are worth it!
[1] TNO-2022-workstress: factsheet week of workstress 2022
[2] The emotional DNA. Feelings do not exist, they are created. Prof. Dr. Pierre Capel, 2022
[3] Trimbos institute -
Why yoga works
Leave a CommentWhy yoga works
Yoga is hot, yoga is totally in! Why are we so massively into yoga? My yoga journey started 10 years ago. Skin rashes, due to too much testosterone. Sugar, lactose, gluten intolerances, and abdominal pain due to a spastic colon. And in addition, pain in my elbow and wrist labelled RSI. All complaints, as it turned out later, related to stress, and in my case you could say chronic stress.
My first yoga course at the local meeting centre felt like coming home. The peace and relaxation felt like a treat for my body. And gradually my physical complaints eased, I got more in touch with my body, and I became more aware of what my body needed: relaxation, exercise, healthy eating.
Chronic stress is a real disease of affluence. Life is fast, we are constantly on: phone, social media, lots of stimuli, lots on the go, fast and unhealthy food, lots of coffee, loud music, and if all that is not fast enough red bull, alcohol and the occasional shot.
Our lifestyle has changed a lot in the last 150 years. However, we are still in a body that has its basic structure from 200,000 years ago. We are not only living longer, but also very differently from our ancestors. This change in lifestyle also reflects in the pattern of diseases we suffer from today. Stress, poor diet full of toxins and little exercise combine to form the ideal cocktail of many chronic diseases. [1]
And what can you do about this?
It all starts with making conscious choices. What do you want to do with your life? What is your goal? Your health is at the basis of a meaningful life. So if you want to get the most out of your life, then exercise, good nutrition, and managing stress effectively are the first step.And how does yoga contribute to this?
That exercise and meditation are healthy is clear from all kinds of scientific research. [1]
Yoga combines the power of both. Like meditation, it improves brain blood flow. After a 12-week period of yoga practice, there is a measurable change in blood flow in the brain. In the amygdala, blood flow decreases, which is nice because this is the area where fear and pain are localised. On the contrary, in the prefrontal cortex, which is involved in emotional processes such as decision making and social behaviour, blood flow increases. [2] In addition, yoga has a clear effect on lowering chronic inflammatory processes [3] and our stress hormones. [4] In a study with patients with severe depression, therapeutic effect of yoga was even better than treatment with antidepressants alone! [5]I am convinced that experience is the best step to initiate change. So just get started, check out the ODS vitality offer with wonderful deals on yoga, meditation and breath work. And just start doing and experiencing!!!
Heartfelt greetings,
Raphaëlle[1] Het emotionele DNA. Gevoelens bestaan niet, zij ontstaan. Prof. Dr. Pierre Capel, 2022
[2] Cerebral blood flow effects of Yoga training. Cohen D. et al 2009, J Alt. Compl. Medicine
[3] Stress inflammation and Yoga practice. Kiecols-glaser J. et all 2010, Psycosomatic Medicine
[4] How does Yoga reduce stress. Riley K. en Park C. 2015, Health Psychology Review
[5] Serum cortisol and BDNF in patients with major depression. effect of yoga. Naveen G. et al 2016, Int. Review od Psychiatry -
Carefree on holiday? How do you do that?
Leave a CommentCarefree on holiday? How do you do that?
It’s countdown time. Your well-deserved summer vacation is coming! Just push through to properly complete those last days before your leave: meet deadlines, hand over work! Research shows that going on vacation often causes stress. This while we often need our vacation so much to rest, switch off and let go of the daily stress completely.
Do you want to go on holiday carefree and come back relaxed? Here are some tips!
Make a to-do list
Has your last working week started? Then start with a to-do list: what still needs to be done this week and what can wait or can your colleagues take over? Is there still something in between that really needs to be finished? Check your to-do list to see if there’s anything that can move on. Not everything is urgent and not everything has to be done now.Travel relaxed
Make sure you have a few days off before you go on vacation. For example, you can use the weekend to switch off and leave at the beginning of the week. This way you can enjoy the holiday in peace and go on a relaxed journey. This reduces the chance of getting sick by taking rest – an annoying side effect of stress.Leave your work at home
Actively decide what to leave at home. That helps to get into a relaxed mindset. The mobile phone, your laptop, the work stress, the login code to your work email, your thoughts of that annoying colleague. Make it an unpacking list and consciously put it out of your system for the duration of your holiday. [1]Provide anticipation
What would you like to do during your holiday, what would you like to see? Do some google research to get in the holiday mood! [2]
What items would you like to take with you: a book, some magazines, your favorite bikini? Put your suitcase in the bedroom and put some things in it so that you already get in the mood.
Do you have children? Then it is nice to make a countdown calendar. Hang the countdown calendar in a place where you visit every day.Live healthy
Optimal relaxation? Take care of your body during the holidays like a best friend! Eat plenty of fruit and vegetables, moderate alcohol consumption, enjoy the outdoors and get your body moving a little more: walking, swimming, surfing, cycling. All activities to optimally support your body.
And of course don’t forget: give yourself a little more sleep than usual. Sleep enhances the recovery of your body.
The holidays are also an ideal time to reflect. What can I give myself to experience less stress during the year? Fit in a short meditation as a starter of your working day? More attention to healthy eating? More movement? It will all help you stay balanced so you can enjoy life to the fullest!Have a relaxed return home
Make sure you don’t have to start working immediately after your holiday. It’s nice to be able to recover from the trip, unpack quietly, do the holiday laundry, and get used to the daily rhythm at home again. And do you want to hold on to that holiday feeling for as long as possible? Then don’t plan your agenda immediately full of actions, but make sure you still have some space to update the backlog in your emails and to coordinate with your colleagues so that you are fully up to date again and start fresh and fruity again. can go!I wish you a happy holiday, let go and enjoy to the fullest!
Raphaelle
[1] Work to Live. The guide to getting a life, 2003, Joe Robinson
[2]10 tips om uitgerust en ontspannen op vakantie te gaan, Wendy Borst -
Master the menopause
Leave a CommentMaster the menopause
That the menopause is a challenge for many women is clear from the research by Statistics Netherlands and TNO 2021 [1]. In this report, 173 thousand female employees indicate that menopausal complaints sometimes affect their work. This equates to 55 percent of all female workers in menopause. At 8 percent this happens daily, 9 percent suffers from it weekly.
When we think of menopause, we mainly think of night sweats and hot flushes. Yet many women suffer from lesser-known complaints, such as concentration problems, muscle and joint complaints, irritability, palpitations, panic attacks, depression, decreasing libido and insomnia. Complaints that can last up to ten years and that are very obstructive, both privately and at work. In addition, most women still have their periods, so the link is not easily made with the menopause.
Besides the fact that biological phenomena are decisive in the experience of the menopause, culture also plays a role [2]. In those cultures where women improve socially after menopause, significantly fewer menopausal complaints are experienced. A good example of how menopause is viewed in Asian countries is illustrated by the Japanese word for menopause “konenki”, which means “years of renewed energy” [3].
In Western culture, North America and North-West Europe, the emphasis is on youthfulness, and menopause is mainly associated with loss of youth, decay and old age. Isn’t it surprising that you want to postpone the menopause and are considering taking hormone preparations to enjoy your youthfulness as long as possible?The question is therefore: how can you, as a woman, take matters into your own hands? And luckily you can do a lot about it yourself!
With a healthy lifestyle you can solve or control many of the complaints. You can also use yoga and breathwork for extra support of your hormone balance. In addition, it is important to shift your focus. Look at the menopause from a different perspective. See the menopause as a new phase of life, of new possibilities, of letting go, of space. A phase of more time for yourself. Here too you can work with breathing techniques to strengthen your positive mindset on the menopause.
Raphaelle
[1] https://www.cbs.nl/nl-nl/nieuws/2022/20/helft-werknemers-in-overgang-ondervindt-hinder-op-werk
[2] https://www.trouw.nl/nieuws/opgewekt-in-de-overgang~b617c7cb/
[3] psychology magazine
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The magic of good breathing
Leave a CommentThe magic of good breathing
There is nothing more essential to our health and well-being than breathing in and out about 25,000 times a day. Research shows that even small adjustments to the way we breathe can improve our athletic performance, rejuvenate our internal organs, and even cure asthma and autoimmune disease[1].
What is the big secret behind mindful breathing?
The answer lies in the complex mix of how our brain works, our brain’s primitive responses to signals of danger, and how unconscious processes in our body are then controlled in response to these signals [2]. These signals and reactions are also called our “fight and flight” response, or simply our “stress” response. And here lies the power of conscious breathing: with breathing you can DIRECTLY influence this “stress” response. The old Asian wisdom knows many techniques that play with this principle. Many different breathing rhythms to consciously activate our “stress” response, or the “relaxation” response, or the balance between the two.
Of course we also have the more modern variants, such as the currently very popular techniques of Wim Hof or the Heartmath methods flown over from America. At Heartmath they have done years of scientific research into the positive effects of heart coherence and stress reduction [3]. They have also developed biofeedback tools that make your stress level and the effect of your breathing immediately visible on a screen.And what can you do with this knowledge, what can you do?
Breathe consciously for five minutes in the morning, five minutes in the afternoon, and five minutes in the evening. This is how you bring and keep your balance between your “stress” and “relaxation” response. Just 15 minutes of your day can make a world of difference. After a few weeks you will already have tangible results: more rest, more balance, improved concentration, more focus, improved sleeping pattern. You immediately say YES to this, don’t you?The breathing exercise is explained in detail below:
- Sit comfortably
- Place both feet firmly on the floor and place your hands on your stomach
- Bring your attention to your breathing
- Breathe in and out through your nose
- Breathe into your hands
- Make the duration of your inhalation equal to the duration of your exhalation
- Ideally in a rhythm of 5 seconds in and 5 seconds out
- Stay focused on your breathing for 5 minutes
Easy right? Get started, and keep going!
Do you have challenges with your attention? No worries!
Below is a video link to guide your breathing.
Ademhalingsoefening frequentie 6x per minuut om je dagelijkse stress en spanning te verminderenI wish you lots of breathing power!
Raphaelle
Sources:
[1] Het nieuwe ademen, James Nestor , 2022
[2] De kracht van emoties, Heartmath 2020
[3] https://www.heartmath.org/research/research-library/ -
A positive view of health
Leave a CommentA positive view of health
At the end of the sixteenth century, Desiderius Erasmus wrote the well-known wise words “prevention is better than cure”. What have we learned from this in our Western world in 2023? Well not much, you would say, knowing that 97% of our healthcare budget is spent on curative care, and only 3% on preventive care. (1) And yes we do preventive care, everyone knows the consultation centers where you, as proud young parents, go with your newborn sprout, the GGD programs for monitoring the health of our little princes and princesses and of course very recently the corona vaccination policy. But in an aging society, where we expect that in 2040 60% of people will be registered with their GP with one or more chronic conditions, and in 2040 62% of people will be overweight (2). We will have to think the other way around. The health concept of “Positive Health” by founder Machteld Huber sets a good example in this regard.
“Positive Health” chooses a different angle. The emphasis here is not on illness, but on people themselves, on their resilience and on what makes their lives meaningful. According to Huber, health is “the ability to adapt and self-manage in the face of life’s social, physical and emotional challenges”. (1) So it’s about how resilient you are to the challenges in your life, where health is not a goal, but a means to do what you really think is important, a means to lead a meaningful life!
What can you do concretely now?
The spider web has been developed from “Positive Health”, which provides insight into how you experience your health from six dimensions.
Go to https://mijnpositievegezondheid.nl/tools/hoewerkthet and take the test and get started with what matters to you, and what you would like to change! And tie those wise words of Erasmus in your ears and live a healthy life, so that you can give meaning to your beautiful unique life from your full potential!
I wish you very positive health
Raphaelle van der Weide
Lifestyle coach and yoga & meditation teacherSource reference:
(1) https://mijnpositievegezondheid.nl from Institute of Positive Health (iPH) Machteld Huber
(2) https://www.volksgezondheidtoekomstverkenning.nl/c-vtv/trendscenario-update-2020/ diseases – from National Institute for Public Health and the Environment -
How do you become happier?
Leave a CommentHow do you become happier?
Happy 2023!! Probably one of the least original New Year’s wishes, but also one of the greatest gifts you can wish someone. A happy life, isn’t that what you wish everyone? But what actually is happiness, and to what extent can happiness be made?
Happiness professor Meike Bartels (1973) says about this: “I don’t see happiness as an end point but as a catalyst. Happiness is about shaping your life to the moments when you feel good. Trying to steer your own course. People often talk about what they have to do to become happy. But you can also ask yourself: what should I do to become happy?” (1).
Scientists have determined that 40% of your happiness is determined by your genes. Something that is already fixed at birth, also called your “set point”. You can be resigned to this, and think “I can’t help feeling unhappy, it’s my genes!”. The good news is, the other 60% is in your hands!
Of that 60%, 10% is determined by your circumstances (2). The fact that our circumstances have so little influence on your happiness has to do with habituation. That luxury car, that large television screen, those designer pants, it gives you a feeling of happiness when you buy it, but you get used to it very quickly and the feeling of happiness does not last long.
The other 50% that determine your happiness lie in conscious activities that you can choose every day. But what are those activities, and what can you do with them? And here science (1) and the ancient yoga tradition go hand in hand, here are some tips.
Take care of yourself
Lay the foundation for good health: feed your body with healthy food, get plenty of exercise, preferably in nature, get enough sleep, and ensure a good balance between tension and relaxation. Good health ensures a healthy hormone balance, and stimulates the production of your so-called happiness hormones (3).Count your blessings
Every night before you go to bed, write down three things you’re grateful for that day and dwell on that feeling: a beautiful sunshine, that beautiful smile from the neighbor, that hug from your daughter. Living from gratitude stimulates “to have a positive attitude to life”, to “see the glass half full instead of half empty”.Do a good deed
Do something good for your fellow man, without expecting anything in return.
This fits in nicely with the principle of karma yoga, or the “yoga of action”, where you do something selflessly for others. And these can also be small things, bringing a bunch of flowers to your sick neighbor, or pleasing your friends with homemade cookies.Experiencing every moment of sincere gratitude and connection increases your feeling of happiness, you radiate this, you smile, and yes… you get a smile back! And so the circle is complete: the catalytic effect of a moment of happiness.
I wish you a very happy 2023! May it be a year full of grateful moments and moments of deep connection, a year in which you will experience happiness as an attitude to life instead of an end result to be achieved.
Raphaelle van der Weide
Lifestyle coach and yoga & meditation teacher
Butterflyfive.comSources:
(1) Meike Bartels, Wat je kunt doen om gelukkiger te worden? https://www.universiteitvannederland.nl/college/wat-kun-je-doen-om-gelukkiger-te-worden
(2) Jos Leventje, Wat maakt daadwerkelijk gelukkig? De 3 factoren voor Geluk volgens de wetenschap. https://leventje.nl/factoren-voor-geluk
(3) Martijn, Gelukshormoon tekort, 4 hormonen voor een gelukkiger leven! https://jouwpersoonlijkegroei.nl/gelukshormonen/
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A retreat, what are you actually doing there?
Leave a CommentA retreat, what are you actually doing there?
Retreats, you see them more and more often. But what exactly is it and what do you actually do there? Maybe you have a certain image of a group that is completely silent for a few days, or maybe it seems a bit blurry. I’d love to tell you all about it!
What is a (yoga) retreat?
The literal meaning of retreat is ‘withdrawing from yourself’. During a retreat you take time for yourself and step out of all the roles you assume in daily life. Just press the pause button to feel how you are really doing. You no longer have distractions to hide behind. You create space and time to feel and be sincere and honest with yourself.What do you do during a yoga retreat?
During a yoga retreat there are various yoga classes on the program. In addition, there is room for meditation, pranayama (breathing exercises), workshops and free time to do what you feel like. The food is provided and you don’t have to worry about anything else. It is often possible to book a massage, a 1-on-1 session or an energetic treatment. Sometimes there are also group activities on the program. You can think of (cocoa) ceremonies, ecstatic dance and a walk in nature. You can choose which activities you want to participate in. Above all, feel free to do what you need. Withdrawing yourself into your own bubble or being in contact with others.What does a retreat lead to?
Unknowingly we are overloaded with stimuli and thoughts every day. By stepping into a different environment you become aware of your behaviors, patterns and beliefs. Because you take more moments of rest, there is more room to notice your body’s signals and to be in touch with yourself again. You may suddenly notice that you are tired or that you do certain things because they are expected of you. You can receive new insights and get answers to questions that you have been walking around with for a while. You relax, you feel relaxed and you gain new energy. You often gain new knowledge and experience and you are given tools that you can use in your daily life to experience more and more happiness in life.How do you know which retreat is right for you?
Everyone has their own needs and experiences. That is why it is important that you feel for yourself which yoga retreat suits you. How long do you want to go away? A day, a weekend or a week? Do you want to stay in the Netherlands or go abroad? Do you want to get started with a specific theme? Check out the place, the program and the organizers and feel if this feels right for you. If you are going to a yoga retreat alone for the first time, this can be very exciting. Know that you are always in a safe group of like-minded people and that you are not alone. The most important thing is that you are having fun and that you feel comfortable. -
Sleep meditation is the remedy for a good night’s sleep
Leave a CommentSleep meditation is the remedy for a good night’s sleep
Do you recognize this? After a busy day you are finally in bed, but you can’t get to sleep. You are worrying and all kinds of thoughts are wandering through your head. You sleep restlessly and often wake up and in the morning you don’t feel rested at all. Many people suffer from sleep disorders, insomnia or poor sleep and are at their wits’ end. Did you know that sleep meditation can help with that? Not only for sleeping problems, but also to simply feel a bit more energetic or more comfortable in your own skin.
Why a sleep meditation
A sleep meditation can help you experience more rest and relaxation and fall asleep more easily. It can also help you improve your sleep quality. A good night’s sleep is necessary to be able to process the stimuli you experience during the day. In addition, the body can recover during sleep and thus strengthens your health, both physically and mentally. Stress decreases and sleep quality increases. After a good night’s sleep, you wake up rested and feel cheerful, energized and alert throughout the day.How do you perform a sleep meditation?
During a sleep meditation you shift the focus from the head (thoughts) to the body (feeling); such as feeling physical sensations or your breath. You activate the parasympathetic nervous system, a relaxed state in which there is room for rest and recovery. There are many different forms and ways to perform sleep mediation. It is important that you find a way that suits you.You can do a sleep meditation sitting, next to your bed or in another nice place where you can relax. It can also be lying in bed. You no longer have to change position or take action and you can go to sleep immediately after meditating.
Types of Sleep Meditation
Relaxation music
An easy and accessible way to unwind is to listen to relaxing music. You can turn on music with a certain frequency (vibration), nature sounds or ‘white noise’.Guided Meditation
Nowadays there are various apps that you can use as a tool during your meditation. As a sleep meditation, you can turn on a guided meditation such as a body scan or a meditation aimed at relaxation or gratitude. There are also specific sleep meditations that are aimed at falling asleep relaxed.Meditation without guidance
During a meditation without guidance you bring your attention inwards and you can concentrate on one thing. For example, you can focus on your breathing, physical sensations in your body or visualize a place where you like to be and where you feel comfortable. During meditation you perceive what presents itself, without judgment and without having to change anything. Everything is as it may be in the present moment.Breathing exercise
In addition, performing a breathing exercise can also have a beneficial effect in experiencing relaxation and calming your nervous system. The focus is on lengthening your exhalation. For example, you can inhale for a count of four and then slowly lengthen your exhalation to a count of 8.Finally, some tips for a good night’s sleep
Create your own sleeping ritual to prepare body and mind for your night’s rest. You can think of taking a hot shower, drinking a cup of herbal tea or reading a book. You can write down all your thoughts or three things you are grateful for at that moment. Performing a number of gentle yin yoga poses helps you to connect more with your body and to let go of the last physical tension.There are many possibilities, it is important that you choose a way that suits you, you enjoy doing and where you experience positive effects.
