Blueberry Coach

24/06/2023

When you get out of bed straight after waking up you are a bit drowsy, wobble and clumsy. This is pretty normal and is called Sleep inertia. It is the term given to the period between waking up and full wakefulness.
During that time your brain is transitioning between the processes that occur during sleep to those required for waking function and it takes about 15 - 30 minutes depending on how much sleep you have had and the phase of sleep you were in when you woke up.
In those few minutes a range of cognitive functions are not functioning as the usually do like your reaction time, memory, logical reasoning or coordination.

So hopefully you are not getting assessed straight in the morning but it would be critical if you jump straight into the car for school run.
This time would be best used to start your day with meditation. Either have in quiet, with some background music or if you are new to mediation with a guided one from an app. (There are plenty to choose from)

Meditation includes a group of practices that together help calm all the inner noise, allowing your body and mind to spend time to be in the now. We store negative thoughts and emotions in our body and through meditation we can reconnect to an inner calm and mindfulness.
Mindfulness seems to be the secret key to reopening the door between the mental and physical state.
Once you got into the basics of meditations you can try out different types like:
Body Scan, Loving-Kindness and Mindfulness but there are many more options.

I would love to know what you do the first 10 minutes after waking up and how you feel in the morning.

Back to Vitality 🤸‍♀️‍♂️
Birgit x

16/05/2023

Mental Health Awareness week with the theme

which is an emotion we may have on a daily basis
having an exam, appraisal with my boss, listening to the news, my credit card is declined, cut my finger chopping vegetables, an argument with a partner etc

If ongoing and continues over a long period going through divorce or grief losing a loved one it could turn into chronic stress, depression and further down the line into a disease.

No wonder we say body and - it's all connected. Our emotional health influence our physical health.

It could be that you eat healthy home cooked food but have migraines every day
It could be that you exercise regularly but you have back pain
It could be that you try every diet but still don't lose weight

If we don't address the emotional component of our health, we will not heal.
There is no shame or blame and time to seek help.

First tip when your heart is pounding in your throat

BREATH

COUNT 4 BREATHING into your belly
COUNT 4 HOLD
COUNT 8 BREATHING out
repeat 5 times until your rest and digest mode is back.

Connect with people: Friends, family, join a help group, search in your community or professionals like therapist or health coach.

Let me know if you are going through a stressful time needing help.

Photo: Unsplash by Jared Rice

21/04/2023

17/03/2023

UK International Health Coach Association created campaign which is for everyone to make a positive change to their health and wellbeing.
In collaborating with and colleagues from the health sector it is envisaged to be an annual event.
Please join a park run in your local area tomorrow - check out and for more details.

What little step could you start to be healthy from today?

Considering it is you could start with a 'wind down' time with no electronic gadgets for at least 30 minutes before bed time. With regular commitment you may realise reduction in stress and allowing your body to access melatonin to fall asleep and stay asleep.

If you would like my 20 tips to help with sleep please send me a DM with you email address. Will be send out next week.

OR

Join to learn everything around breathing to restore your health and mind and so much more. If you have not done a breathing session before you will be blown away.
Stuart's sessions which are live at 7.30am but saved on IG - there are hundreds.... helped me going through a very stressful time.
At the moment the theme is 'spring clean' and Monday 20th March it will be at 5.30am live for Spring Equinox. Check it out - highly recommended.

Step by step you can make a difference to a healthier life.

Namaste
Birgit

25/12/2022

Wishing you a very Merry Christmas.
Kindness, peace and joy