What is Yoga Nidra?

Courtesy Pexels Photo by: Photo by Mikhail Nilov

Courtesy Pexels Photo by: Photo by Mikhail Nilov

Yoga Nidra can help you sleep better and relax more before going to sleep. This type of Yoga is done by laying down on a yoga mat or on a bed. You can use a bolster or a rolled towel to support your neck and back. Then keep your eyes open and set an intention. Use your senses and feel any body sensations.

After that continue laying down and visualize yourself achieving your dreams. You can use a visual guided meditation application to imagine a forest, a stream, a beach, a galloping horse, a leaping frog, or other things in nature. Repeat your intention. Two examples of an intention are " I go along with my mind and heart's desire," or " I am filled with bliss and contentment." If you want to close your eyes, you can close your eyes especially if you are feeling tired. 

Do not feel guilty if you fall asleep. It takes practice to stay awake during Yoga Nidra. However, you can take a class to practice Yoga Nidra where your Yoga teacher can speak to you. While you listen to the guided storyline your body will begin to relax. Yoga Nidra can last forty-five minutes or one hour. 

If you have a tough time relaxing, you can use aromatherapy, soft instrumental music, headphones, sleep mask, or use small sandbags. Hold the small sandbags with your hands while laying down on your bed or on the yoga mat. Yoga Nidra can help you do emotional healing. Also, it helps your mind and body to relax. Nonetheless, focus on your intention and focus on your breathing. 

Practice Yoga Nidra when you cannot sleep in your bed or in your hotel room. Using the corpse pose with the palms of your hands facing down, focus on your feelings. Concentrate on your thoughts and repeat your intention. Another example of intentions is " I forgive and resolve my errors" and " I find an answer to what can be solved." Try not to move your body and notice how you feel. 

If you have back pain, you can sit on a chair to practice Yoga Nidra. Nidra in Sanskrit means sleep, and it is like Restorative Yoga. Also, Yoga Nidra can help you listen to your subconscious and can make you have a conscious sleep. Furthermore, Yoga Nidra helps your nervous system to lower your blood pressure. After practicing Yoga Nidra, you might feel thirsty or hungry or might feel sleepy. 

Anyone can practice Yoga Nidra. However, if you are pregnant, you will need to lay down on the side and not in the corpse position. Always consult with your primary doctor before practicing Yoga Nidra. You might need to adjust your posture or elevate your back to reduce back pain. Here are resources for practicing Yoga Nidra.

Yoga International-Benefits of Yoga Nidra:

https://yogainternational.com/article/view/5-benefits-of-yoga-nidra/

Yoga Nidra-How it Works and How to Practice it:

https://www.verywellmind.com/yoga-nidra-how-it-works-and-how-to-practice-it-8603941#:~:text=If you'd like to,props for support%2C if needed.

Yoga Nidra-Meaning, Benefits, Videos and Tips-Yoga Basics: 

Yoga Nidra: Meaning, Benefits, Videos and Tips • Yoga Basics

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National Prepareathon Day

Every year on April 30th is National Prepareathon Day. It is the day to review a safety check in your home, office, or at school. Also, it helps you prepare yourself and your family in case of a natural disaster. National Prepareathon Day was declared by President Barack Obama in 2014. Preparing for natural disasters can lessen one's nervousness. 

Each natural disaster can make everyone nervous and feel uncomfortable, especially if you and your family are not prepared. Therefore, planning a safety plan and preparing for each natural disaster can help the entire family to feel less scared. Tornadoes can occur anytime and anywhere globally. This natural weather occurrence can be challenging to predict when it arrives. Yet, preparing for a tornado when traveling can be difficult if you are not familiar with the scenery. 

If you are at a hotel, stay away from windows, doors, and entrances. Ask someone at the front desk for the emergency procedures before a tornado occurs. You can stay in a hallway of the hotel room if you cannot get to the nearest shelter. Request a hotel room in the lowest level. As well as having an emergency kit with you and lay flat away from windows while protecting your head. 

On this day, you and your family can make or print out emergency check lists for earthquakes, tornadoes, wildfires, floods, and other natural disasters. It is recommended to go to a nearby shelter if you are driving in a vehicle during a tornado. Do not stay in your car before or during a tornado. If you are at home, find a safe place to stay during the tornado. Listen to the radio for news reports on weather changes.

Before a tornado occurs, make a safety plan, and rearrange your furniture. Keep chairs, sofas, or recliners away from windows. Secure cabinets. Make an emergency kit and have enough water for three to five days. Additionally, have enough food for three days to five days before and during a tornado.

Remove patio furniture and other items that might fall during a tornado. Select a safe room in your home that does not have windows or doors. Stay alert and be aware of your surroundings. Be careful with fallen electrical wires, trees, and other items. Wear long pants, long sleeves, and a face mask when cleaning after a tornado. 

Use closed shoes and make sure it is made of a strong waterproof material. It is recommended to wear a helmet or to protect your head during a tornado. Make sure you and your family remain calm and stay in a safe area when a tornado occurs. Keep your children feel safe and peaceful. Here are resources for preparing for a tornado.

 

Tornadoes-Prepared:

https://www.cdc.gov/disasters/tornadoes/prepared.html

How to Prepare for Emergencies and Types of Emergencies:

https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/tornado.html

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How to Avoid Toxic Pet Names in a Relationship?

Using pet names in a relationship can be sweet, loving, and can also enhance your relationship in a deeper level. However, avoiding toxic pet names is difficult and challenging especially if you do not tell your partner about it. Depending on how the pet names are used, your partner might feel uncomfortable, angry, and might feel disappointed. Yet, knowing what type of pet names to use with your partner can make it more romantic in your relationship. Select a pet name based on your partner’s personality, what they like, and make sure it is an optimistic pet name for them.

Pet names can be simple, admirable, and respectful when they are used in a romantic conversation. Make sure that your partner feels comfortable. As well as understanding the reason your partner is using a pet name for you. For example, if your partner uses “Pumpkin,” “Buttercup,” or “Passionflower,” ask them why they want to use it as a pet name for you. Charming pet names for your partner is healthy and makes you feel attractive to them.

Be careful in using pet names of insects, flowers, or everyday household items. Often pet names can be disrespectful, toxic, and can make your partner feel upset. It can lower your partner's self-esteem, self-confidence, and feel less attractive. Additionally avoid using pet names that their ex-boyfriend or ex-girlfriend gave them. Find a balance of using pet names in a conversation, in text messages, and throughout the relationship. 

Ask your partner if they want to use a pet name. Also be cautious when using pet names in public or when you are surrounded by acquaintances, neighbors, and friends. Sometimes using pet names can be embarrassing especially if the pet names refer to an animal or an animal's behavior. Before you give a pet name to your partner, consider a name that is not embarrassing if it is said in public. Furthermore, pet names can strengthen a relationship and can make the relationship better.

Use pet names to show your support, love, and affection for your partner. Be honest, sincere, and use pet names on occasions but not just for physical intimacy. Do not use pet names when your partner is in a bad mood. However, do use pet names to bring cheers, a smile, and a caring hug to your partner. Avoid saying pet names when you need something from your partner. 

Do not use pet names that are offensive to you, to your partner, or to others. Say pet names gently, with a whisper, or softly. Additionally, your partner might not feel safe if the pet names are shouted. Pet names or nicknames can be memorable and unique to your partner. Accept your partner's pet names and make sure you like the way the name sounds aloud. 

Do use pet names before giving your partner a morning or goodnight kiss. Do not use the same pet’s name constantly in the relationship. Vary your pet names for your partner. Use pet names that are not toxic or damaging to the relationship. Here are websites with more information about pet names. 

220 Pet Names for Lovers-Nicknames for Boyfriend & Girlfriend-Marriage:

220 Pet Names for Lovers: Nicknames for Boyfriend & Girlfriend (marriage.com)

Pet Names Between Couples Are a Very Good Sign-Psychology Today:

Pet Names Between Couples Are a Very Good Sign | Psychology Today

13 Worst Pet-Names for Your Lover-Cafe Mom:

13 Worst Pet-Names for Your Lover | CafeMom.com

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Tips for Avoiding Morning Stress

Reducing stress in the morning can make you feel less frustrated and stops you from rushing your morning routine. In the morning, take your time to see the sunlight coming from your windows. Open your curtains and feel the warmth from your windows. Do alternate nostril breathing or say a mantra while breathing slowly. Enjoy seeing the scenery from your window.

Let the natural lighting come inside all the rooms. This can help you have a better mood in the morning. Also, it helps you focus and feel productive. It helps you reduce your stress. As well as helping your eyes to adjust to the natural lighting after waking up. 

Stretch your body in front of the window and practice gratitude meditation. Give thanks. Stretching in the morning can help you relax and give you relief from temporary muscle pain. Do neck and shoulder rolls, side bends, knee rolls, and spinal twists. Then do a side stretch and a shoulder stretch. Rest between each stretching exercise. 

Give yourself a hug. If you are sitting down, do not stand up quickly. Do not rush to make breakfast. Before you do your morning household chores, practice morning meditation for five minutes. Morning Meditations permit you to focus and help you calm down before making your bed.

Use a guided morning meditation and close your eyes. Write a personal mantra and use the same mantra throughout the day. Drink water before having your breakfast. Practice mindfulness while having your breakfast. Get dressed slowly and smile after getting dressed. 

Say positive affirmations aloud in front of the mirror or say an affirmation in your garden. Apply a scented lotion or wash your hands with scented soap to help you relax before going to work. Create a calming morning routine by listening to relaxing music and doing deep breathing exercises. Consult with your doctor if you feel anxious in the morning. Here are resources for National Stress Awareness Month. 

Calming Stretches:

https://www.ableto.com/self-care/calming-stretches/

Guided Meditations-Morning Meditation for Stress Relief:

https://insighttimer.com/laragrant/guided-meditations/morning-meditation-for-stress-relief

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Hope for Child Abuse Prevention (Child Abuse Prevention Month 2024)

 

Every year there is a different theme for National Child Abuse Prevention Month. This year the theme is “Building A Hopeful Future, together” which is about giving support to families and to children by having resources and support services in the community. Child abuse and child neglect can be prevented at home. Learning parenting skills and being optimistic. Attending programs that teach parenting skills with positivity and learning child development can help you understand your child.

Also be cautious, prepared, and be informed about your child attending a slumber party. Have a discussion with your child about saying no when they feel uncomfortable. In the discussion include a conversation about feeling safe and to say no to inappropriate touching. Also, have a specific code word to let you know when they are not safe so they can use it in a text message or in a telephone conversation. As well as getting the details about the slumber party and the sleeping arrangements before attending the sleepover.

It is necessary to know the details because older children cannot sleep in the same bed as younger children. Furthermore, parents cannot sleep with their children or with other children even if it is a slumber party. Be vigilant and do online research about the sex offenders registry. Be aware of the surroundings and if you feel uncomfortable once you arrive at the sleepover; Leaving the person’s home is fine. Always make an exit plan and an excuse to leave the slumber party.

In addition to your child’s safety, it is important to make sure that they understand about feeling safe at school, at home, or at a friend’s home. Have frequent conversations about feeling safe and anything else that might be bothering them. Review safety rules and be informed about new friendships that they have at school. Moreover, let them know that they can call you at any time and not just for an emergency. Get to know the parents of your child’s friends.

Dedicate some time to getting to know your child. Throughout the month of April, you can wear blue to bring awareness of child abuse prevention. Light a blue candle or use blue luminaries to decorate your garden for child abuse prevention month. There is hope for future families and children not to experience child abuse and neglect. Here are resources for Child Abuse Prevention Month. 

Safe Sleepovers-Alliance for Children: 

Safe Sleepovers | Alliance For Children

Prevention Strategies-Child Abuse and Neglect-Violence Prevention-Injury Center-CDC:

Prevention Strategies|Child Abuse and Neglect|Violence Prevention|Injury Center|CDC

Ten Ways to Help Prevent Child Abuse-Prevent Child Abuse America:

Ten Ways to Help Prevent Child Abuse | Prevent Child Abuse America

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How to do an Afternoon Tea Ceremony at Home?

Drinking a cup of hot tea in the afternoon helps you slow down and to practice mindfulness. Even if you do not practice mindfulness, it permits you to take a break from your daily tasks at work or at home. It helps your mind to refresh and to calm down, to help you relax. The difficult aspect is selecting the type of tea you want to drink in the afternoon. One type of tea to try in the afternoon is Darjeeling tea which is black tea with a sweet fruit flavor.

It has a calming effect due to its delightful fruit aroma. Another tea to try in the afternoon is English Afternoon tea which is also black tea. However, if you like green tea, you might like Jasmine Green Tea, Green Tea with Lemon, Green Tea with Mint, Pineapple Ginger Green Tea, or ginger Peach Green Tea. Yet, if you like chocolate, you might like Peppermint Chocolate Tea. Nevertheless, no matter what type of tea you select to drink in the afternoon, keep in mind the flavors of your selected snack to go with your afternoon tea.

Sometimes the snacks flavor might take over your taste buds which makes it difficult to taste the tea. Therefore, keeping your snacks simple in its flavor can permit you to taste the tea and to enjoy drinking it. Make sure there are no interruptions to enjoy drinking your tea. Also, if your child wants to participate in a tea ceremony at home, you might want to try caffeine free and sugar free tea. Before you begin a tea ceremony with your children, consult with their pediatrician or with their doctor if it is all right for them to try white tea, green tea, black tea, or any other type of tea.

Children at twelve years old can participate in a tea ceremony at home. You can select specific teas made for children such as berry tea, strawberry tea, mango and orange, strawberry and lemon tea, or any other tea that their doctor recommends. Prepare the table with a tablecloth, a tea set, serving utensils, napkins, and small bite size snacks to do a tea ceremony at home. Additionally, they can help decorate the dining table and it can help them take a break from homework. This can be done once a month and they can also practice mindfulness at their age level.

Dress up for your tea ceremony at home. Avoid wearing jewelry, perfume, and cologne. This is done so you can enjoy the aroma of the teas that will be served during the tea ceremony. A tea ceremony lasts for eight minutes to forty-five minutes depending on the number of guests for the tea ceremony. Nonetheless, everyone can participate in a tea ceremony at home.

Select teas that your family and friends like before beginning your afternoon tea ceremony. The entire month of April is National Afternoon Tea. You can use the hashtag, “# National Afternoon Tea Day” or “# National Afternoon Tea Month “on social media. As well as using positive affirmations while you drink your tea. Here are resources for National Afternoon Tea Month. 

Tea for Kids-Everything You Need to Know-Mom Junction:

Tea for Kids- Everything You Need to Know | MomJunction

Top 15 Teas for the Best Afternoon Tea-Rosie Loves Tea:

Top 15 Teas for the Best Afternoon Tea — Rosie Loves Tea

10 Best Teas for Afternoon Tea-The Cup of Life:

10 Best Teas for Afternoon Tea - The Cup of Life (theteacupoflife.com)

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DIY Hummingbird Painting on Canvas

Decorating a child's room does take a lot of planning and effort. However, having a theme for decorating the room does make it easier. If your child likes hummingbirds, then you might want to try making a hummingbird painting. Painting on canvas makes a quick personalized painting for their bedroom. Use their favorite colors and they will enjoy their picture framed canvases. 

They can paint their hummingbird using a stencil or by hand. Nonetheless, after they are done painting, you can add Mod Podge or paint spray sealant. Let it air dry. Then display the painting on a pedestal or a frame. Here are the instructions for this do-it-yourself hummingbird painting. 

Materials:

5 × 7 canvas 

Acrylic paint 

Assorted sizes of Paintbrushes

Q Tips 

Paper towels, magazines, or old cloths

Picture Display Pedestal or a frame 

Hummingbird stencil (optional)

Paper plate or reusable plate 

Instructions:

Place paper towels, old magazines, or a cloth to protect your counter or table. However, if you do get paint on the table, you can wash it off with soap and water. Begin painting the canvas with one color. Next, draw and paint the hummingbird using a stencil or without a stencil. Use a reusable plate or a paper plate to squeeze tiny amounts of paint so you can dip the paintbrush.

 

Continue adding a flower and the clouds to the painting. You might need a q tip to make the eyes and a little bit of texture for painting the bird on canvas. Add multiple colors to paint the flower and to paint the hummingbird. Nonetheless, metallic acrylic paint was used to paint the head and feathers of the hummingbird. Have fun painting your hummingbird on canvas. 

To protect the paint use Mod Podge or paint spray sealant. Also, make sure that the canvas fits in a picture frame. Another way is by displaying your painted canvas on a picture pedestal. It can be displayed on a dresser table or end table with a lamp. Last, make sure you can see the painted canvases in the room. 

 

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