Female Health . Wellbeing
Creating a Serene Home Retreat for New Moms: A Guide to Self-Care
On November 23, 2023 by marghevivianiWelcoming a new bundle of joy into your life is a joyous occasion, but it can also be demanding for new moms. Amidst the sleepless nights and endless baby care, finding time for self-care becomes crucial. In this blog post, we’ll explore how to design a home retreat tailored to meet the unique needs of new moms, promoting relaxation and rejuvenation. 1. Designing a Tranquil Space Begin by identifying a quiet corner or room in your home that can serve as your personal sanctuary. Choose calming colors, such as soft pastels or neutrals, to create a soothing atmosphere. Incorporate comfortable furniture and soft textures to enhance the overall sense of coziness. 2. Mindful Decor Choices Opt for decor elements that promote tranquility and positivity. Consider adding plants for a touch of nature, as well as soothing wall art or quotes that inspire and uplift. Dimmable lighting can be beneficial for creating a serene ambiance, especially during late-night feedings. 3. Essential Self-Care Stations Read moreYoga during pregnancy for normal deliverySet up dedicated self-care stations within your retreat. A comfortable nursing chair, equipped with essentials like a cozy blanket and breastfeeding pillow, can make late-night feeds more enjoyable. Create a skincare station with your favorite products to indulge in a quick pampering session when time allows. 4. Embracing Technology for Relaxation Explore technology that enhances relaxation, such as white noise machines or calming music playlists. Consider a meditation app for short, rejuvenating sessions. Embracing technology in moderation can aid in creating a harmonious atmosphere within your retreat. 5. Prioritizing Sleep Quality sleep is a precious commodity for new moms. Invest in blackout curtains to create a dark and peaceful sleep environment. Establish a bedtime routine that signals to your body that it’s time to wind down. Utilize comfortable bedding to enhance your sleep quality. Conclusion Read more17 Ways to avoid burnouts and be happierAs a new mom, it’s essential to prioritize your well-being amid the demands of caring for your little one. Creating a home retreat tailored to your needs can serve as a haven for relaxation and rejuvenation. By dedicating time to self-care, you’ll not only recharge your own batteries but also be better equipped to provide the love and care your new baby deserves. Here’s to a happy and harmonious journey into motherhood! Feel free to share you opinion or a question in the comments below 😉 Subscribe for newsletter to be updated or follow my instagram. Let’s stay in touch! Yours Marghe
Wellbeing . Yoga
9 Unknown benefits of mindfulness meditation
On June 28, 2023 by marghevivianiMindfulness meditation has gained significant attention in recent years due to its numerous proven benefits. While some benefits are well-known, such as stress reduction and increased focus, there are several lesser-known advantages of practicing mindfulness meditation. Here are some of the lesser-known benefits. 1. Emotional Resilience Regular meditation cultivates emotional resilience by enabling individuals to observe their emotions without judgment. This practice helps in developing emotional intelligence, managing difficult emotions, and responding effectively to stressful situations. 2. Enhanced Creativity Mindfulness meditation can stimulate creativity by allowing the mind to wander and explore new ideas. By fostering a non-judgmental and open mindset, meditation encourages divergent thinking, leading to innovative problem-solving and novel insights. 3. Improved Empathy and Compassion Read moreYoga during pregnancy for normal deliveryIt cultivates empathy and compassion by promoting non-judgmental awareness of one’s own experiences and the experiences of others. This practice enhances perspective-taking, kindness, and understanding towards oneself and others. 4. Better Decision-Making Mindfulness meditation enhances the ability to make more considered and rational decisions. By training the mind to observe thoughts and emotions without getting caught up in them, individuals can make choices based on a clearer understanding of their values, priorities, and long-term goals. 5. Pain Management Mindfulness meditation has been found to be effective in managing chronic pain and reducing pain-related suffering. By shifting the focus from the physical sensations of pain to the present moment experience, individuals can develop a greater tolerance and acceptance of pain, thereby reducing its impact on their overall well-being. 6. Improved Sleep Quality Read more17 Ways to avoid burnouts and be happierMindfulness meditation practices, such as body scans and guided meditations, can help individuals relax their bodies and minds, leading to improved sleep quality. Regular practice can alleviate insomnia, reduce sleep disturbances, and enhance overall sleep duration and efficiency. 6. Boosted Immune System Studies suggest that mindfulness meditation positively influences the immune system. It can reduce inflammation, strengthen immune response, and enhance the body’s ability to fight off infections and illnesses. 7. Increases Self-Compassion Mindfulness meditation encourages individuals to treat themselves with kindness, self-care, and self-compassion. This practice helps in developing a non-judgmental attitude towards oneself, reducing self-criticism, and promoting self-acceptance and self-love. 8. Enhanced Intuition and Introspection Regular practice enhances introspective awareness, allowing individuals to gain deeper insights into their thoughts, emotions, and behaviors. This heightened self-awareness can also lead to a greater sense of intuition and a clearer understanding of one’s own values and purpose. 9. Improved Relationships Mindfulness meditation fosters improved interpersonal relationships by enhancing active listening, empathy, and effective communication. By being fully present in interactions, individuals can build stronger connections, resolve conflicts more skillfully, and cultivate deeper and more meaningful relationships. Takeaway Remember, while these benefits have been reported in various studies and anecdotal evidence, individual experiences may vary. It’s essential to approach mindfulness meditation with an open mind and give yourself time to explore and experience these potential benefits personally. Hope you find this post useful. Remember to subscribe to accomplish my work here or follow me on Instagram. Always yours, Marghe
Wellbeing
15 mantras to end your day on a positive note
On May 2, 2023 by marghevivianiHi everyone! How are you doing? Haven’t been out here in a while, and I have a good excuse. Children! ? I think many people understand me. But as soon as possible, I try not to forget to share useful things here. For a year now I have been practicing positive affirmations or mantras, I even installed the application and every day I repeat a lot of good things inside of my mind several times a day, especially before going to bed. You may have noticed that I share these statements on Instagram. And it works very well! After all, a year ago I fell into some kind of pit of negativity about myself. And now I can’t even accept thinking or speaking badly about myself, my life, or my environment. I am very very grateful for this practice. So in this post, I will share 15 positive mantras you can start repeating about yourself before going to bed. Read also: 10 things to be happy and grateful about Read moreYoga during pregnancy for normal deliveryIf you also would like to practice positive affirmations daily I recommend this App called “I AM”. It’s 100% free 🙂 Here is the link. The last thing, not long time ago I published my guide, called “Being Whole” – Mastering Your Physical, Mental, and Spiritual Health. You can find more information and purchase it for only $7 here. I would be very happy if you can support me by purchasing this guide and sharing your feedback. Subscribe to the newsletter or my Instagram and let’s stay in touch! Read more17 Ways to avoid burnouts and be happierWith love, Marghe
Wellbeing
How to *Actually* rest and get maximum benefits
On October 26, 2022 by marghevivianiEven though you love your work, and you think there is no time for rest, everyone has to find time to calm their mind and body. But many people mistake the meaning of “resting” and “chilling”. They are not the same. But also is not the same thing to take a break for a cigarette and spend the evening drinking wine and watching TV. The last one is more confusing your mind and improving your bad habits. In this post, I wanna talk about how to rest in general, but more importantly how to *actually* rest and get maximum benefits from it. Read also 17 ways to avoid Burnouts and be happier. 11 ways to rest How to recover your energy properly while resting Easy, chose one of the practices from the list above, and try to be present. Try to be involved in what you are doing right now as if you are doing everything in a mindful state. This means being aware of what you are doing and thinking. Otherwise, it would be something like: Practicing Yoga but always checking your phone or thinking of tasks you have to finish after the practice. That’s not ok. Just live life in its full colors. Read moreYoga during pregnancy for normal deliveryIf you feel tired, take a rest in a proper way. Otherwise, you won’t recover your energy, your creativity, and your happiness from what you are doing. And please, don’t seek calming effects from drugs, tobacco, and alcohol, they have the opposite effect after all. It will only make you forget the reality for a while, but it is not a solution. Takeaway Please remember to take care of your mental and physical health. Feel free to comment below or contact me to discuss your way of quality relaxation 🙂 Hope you find this post useful. Read more17 Ways to avoid burnouts and be happierSubscribe to the newsletter or follow my Instagram to stay in touch! Yours, Marghe
Wellbeing
17 Ways to avoid burnouts and be happier
On October 7, 2022 by marghevivianiLately, I hear too often from my friends that they reached burnout. It became very easy to reach that point in our society. With all the news, worries, families, and careers, we always run somewhere, we have to improve, we have to be at the top, to gain more, we worry, and so on. And we forget how to take care of ourselves not only from the outside but also from the inside. I know exactly what it is, but I also know how is life without burnouts. I can not say that now my life is super easy and I never experience stress. Is the opposite, in every new situation I need a longer time to adjust myself. For example, I found a balance in my work working every single day in China, without a free day, and sleeping 4 hours a day. But after a became a mother, I was needing time to understand how to feel less stressed. Once I start feeling great as a mother, we lost all our money. And then happened what happened, the pandemic, Russia with Ukrain, crisis in Europe. As for many of us, it was really hard for me to handle the last few years. But now I feel myself back again. Even though still many things have to be fixed. But now I am waiting for a second baby and I decided that there is no sense to destroy myself anymore. Read moreYoga during pregnancy for normal deliveryAnd in this post, I would like to give some of my tips that helped me to pass very intense moments of my life without being burned out. All those tips are super easy to perform and no money is required. Life is way more simple 🙂 Read also 10 things to be happy and grateful about. What is a Burnout First of all let define what is a Burnout. What Mentalhealth-UK says: Read more4 Steps to kick-start your plant based dietBurnout is a state of physical and emotional exhaustion. It can occur when you experience long-term stress in your job, or when you have worked in a physically or emotionally draining role for a long time. Common signs of burnout: How to prevent burnout? 1. Grounding – life is way more simple than we think 2. Meditate and practice mindfulness 3. Do a physical activity to connect with your body 4. Learn how to listen to yourself 5. Find a work-home-family balance. To live a life you don’t need a vacation from! 6. Rest when is needed 7. Practice breath-work 8. Practice positive thinking 9. Stop being worried about something you can’t change. And if you can change! 10. Live your own life. Stop comparing and thinking that you have to live for someone. Life is not so long, so live it, and live as you dream 11. Make dreams, and wishes and visualize 12. Practice non-judgment 13. Practice kindness 14. Find the strength inside to have a dream job, so you will never go to work 15. Stay far from toxic and negative people 16. Do what really matters 17. Don’t seek relief in material things. Seek happiness deeper Bonus tip: Download a free guide to help you to prevent and cope burnouts If you type “burnout” in Google, the first link you find is this, which leads you to a page of the World Health Organisation. Here you can download for free a very nice guide “Doing what matters: in Times of stress”. I tried it myself and I recommend it. Takeaway We all seek happiness, so let’s be happy! Just Understand this thing: life is really short to be worried about everything and to search for happiness in things, money, or any egoistical wishes. One day we might lose it all, and what then? You are not happy anymore, only because you can’t travel, or you can buy yourself a new phone or dress. Too easy then, to ruin our balance then. Please, dream your life, and live the life you wish depending on the situation. I wanna thank my husband, a person who remains strong in the worst situations, who give me this example and help to handle any difficulty. Thank you, my love, for protecting us! Support me And the last thing, not long time ago I published my own guide, called “Being Whole” – Mastering Your Physical, Mental, and Spiritual Health. You can find more information and purchase it for only $7 here. I would be very happy if you can support me by purchasing this guide and sharing your feedback. Hope you find this post useful. Yours, Marghe
Wellbeing
Holistic well-being books to have at home
On August 10, 2022 by marghevivianiAre you more interested in maintaining a healthy lifestyle instead of buying tons of “not-always-useful” medicines? Then we have similar interests. I love to understand how to be able to improve the health and health of my family members by “listening” the Nature. And here I put all together my favorite holistic well-being books. Some of them I already have and I love them, some of them I just put on my wishlist and I would like to share the same. This post may contain affiliate links, which means that I may receive a commission if you make a purchase using these links. As an Amazon Associate, I earn from qualifying purchases. What means Holistic Well-being? Holistic well-being means that your body, mind, spirit, and society are balanced and functioning in harmony with each other. Everything is interconnected: from bed thoughts, you feel bad in the body, or what you do (or don’t do) might affect your thoughts. And I truly believe that every year people aren’t interested anymore to take care only of their bodies. There is more research on how to achieve mind, body, spirit, and social health. The main culture which is concerned with the holistic well-being of human-being is China. There I met the first time about how Chinese medicine treats people. When you go to a simple visit, the doctor first asks you about your social relationships, how you sleep and what you eat, and then understands the symptoms. Later on, I discovered Ayurveda: ancient Indian “knowledge of life” which was founded more than 5,000 years ago. And Chinese Medicine is 3,000 years old, even though is more famous, but my Ayurvedic teacher confirmed that Chinese medicine takes sources from Ayurveda. And it makes a lot of sense. I invite you to find it out by yourself. That’s why I prepared a list of 10 Holistic Well-being books that you can study and apply the knowledge in your life. Go ahead and discover 🙂 List of 10 books about Holistic Well-being 1. Practical Ayurveda by Swami Sivananda This one is my favorite and number one book in holistic wellbeing category. It has a very beautiful design and simple language. In this book, you just find everything you need to generate a healthy lifestyle. Using this modern guide to discover the foods and recipes that are right for you, natural remedies for a variety of common ailments, and the power of yoga, meditation, and massage with Practical Ayurveda. I also wrote one post using this book. Read it here. 2. Perfect Health by Deepak Chopra Deepak Chopra’s Perfect Health is the original guide to applying the ancient wisdom of Ayurveda to everyday life. Perfect Health provides a complete step-by-step program of mind body medicine tailored to individual needs. The result is a total plan, tailor-made for each individual, to reestablish the body’s essential balance with nature; to strengthen the mind body connection; and to use the power of quantum healing to transcend the ordinary limitations of disease and aging—in short, for achieving Perfect Health. 3. The Healing Self by Deepak Chopra and Rudolph E. Tanzi Ph.D. Chopra and Tanzi want to help readers make the best decisions possible when it comes to creating a holistic and transformative health plan for life. In The Healing Self they not only push the boundaries of the intellect to bring readers the newest research and insights on the mind-body, mind-gene, and mind-immunity connections, but they offer a cutting-edge, seven-day action plan, which outlines the key tools everyone needs to develop their own effective and personalized path to self-healing. 4. The Ayurveda cookbook by Mahesh Kumar You should read this guide if 5. The Everyday Ayurveda Guide to Self-Care by Kate O’Donnell Embrace the ancient principles of Ayurveda to become a more integrated, whole, and healthy version of yourself. This detailed guide walks you through the steps of foundational Ayurvedic practices that can be easily integrated into your existing self-care routine–from self-massage, oil pulling, and tongue scraping to breathing practices, meditation exercises, and eating with intention–to uplift your physical health and state of mind. 6. Living Ayurveda by Claire Ragozzino Nourishment comes in many forms—it’s the food you eat, how you breathe and move your body, and the way you establish your daily routine. Living Ayurveda weaves together the ancient wisdom of Ayurveda and Yoga in a modern, accessible way to provide a season-by-season guide for living a vibrantly rich year. Part cookbook, part lifestyle manual, each chapter includes simple vegetarian recipes, seasonal rituals, and self-care practices to cultivate your inner wisdom and feed your body, mind, and spirit. 7. Ayurveda for Women by Emily L. Glaser RN C.Ay Certified Ayurveda practitioner Emily L. Glaser shares her knowledge of this holistic medicine in an accessible way—with guidance on how to integrate Ayurveda on the path toward healing and balanced living. The power of Ayurveda’s timeless wisdom, writes Glaser, can be found in the kitchen and what you put in your body. Every meal is an opportunity to choose food as medicine, and when you do, Ayurvedic cooking can be a powerful approach to taking control of your health while supporting the demands of day-to-day life. 8. The Encyclopedia of Natural Medicine by Michael T. Murray and Joseph Pizzorno Murray and Pizzorno present an evidence-based approach to wellness, based on firm scientific findings. This book grounds the reader in the seven major tenets of natural medicine and covers important topics in health care today, including cancer prevention, detoxification, and internal cleansing. Written in an easy-to-follow A–Z format, The Encyclopedia of Natural Medicine offers holistic approaches for treating more than 80 common ailments, including diabetes, celiac disease, endometriosis, and more. 9. Encyclopedia of Healing Foods by Michael T. Murray and Joseph Pizzorno Make healthy eating a lifetime habit. Let The Encyclopedia of Healing Foods teach you how to: – design a safe diet– use foods to stimulate the body¹s natural ability to rejuvenate and heal– discover the role that fiber, enzymes, fatty acids, and other dietary components– understand which food prescriptions will help you
Wellbeing
How to start loving life again
On July 18, 2022 by marghevivianiHave you ever felt as if you are living your life for others? As if all the choices and decisions you make are only to make others happy. Or simply there are so many voices in your head, that you lost your own. I’ve been there. I know exactly what is it, but until you live this kind of life you think that all you are doing is correct, and is actually what you want. Until you don’t experience what I experienced one day. That day I felt free of any voices of my parents or teachers or books/courses, I felt like I have found myself just as I am. And I realized that the guy I was dating, was only because my parents liked him, but I didn’t, and the job condition I was accepting until that moment was only destroying my physical and mental health. So here I would like to share a few tricks on how to take your life into your hands, start living it fully, and finally love your life. I also would like to add, that once you start loving your life then you realize that you start attracting completely different quality people. Everyone will feel how much you are full-filled and happy being yourself and living your own live and they will want to stay close to you. I can say that I have passed all of those steps 🙂 Good luck my friend! Read a guide I wrote the guide “Being Whole” to help you feel entire and satisfied of your life. This guide is about harmonising our Physical, Mental and Spiritual health. This will be my last tip to start loving your life again. By reading this guide, you’ll gain a lot of knowledge that you can use to your advantage. Here’s what you will learn: Get the book here. Tips on how to start loving your life again 1. Candle light dinner for 1 Or a lunch doesn’t matter but it must be something special. Either take yourself out to your favorite restaurant or prepare a beautiful dinner at home with candles and some music. Just start with yourself, start treating yourself as a special person. And on that date with yourself, try to live every second with total awareness without thinking but enjoying. 2. Meditate Here I don’t talk much. Just do it, and you will see the results %100. You can read this post on How to Meditate. 3. Digital detox I suggest you choose Saturday and Sunday for your digital detox. Just keep your phone and computer off, also no movies and no TV, for one or two entire days. It’s a perfect time to do other things in the house, or just read a book, take care of plants, do sports, cook, or take a bath. or maybe spending time with your loved ones, but without checking your phone all the time. Keep everything off or forget it at home 🙂 4. Silent retreat Another thing to put on your list. You can find plenty of silent retreats or meditations to do, they are also called Vipassana. (Let me know if you want me to prepare for you a list of Silence retreats.) Or you can organize one on your own at home, or outside. The main trick here, as I already said that words many times, is to be aware and conscious of your thoughts and breath. Try to find that silence within yourself, firstly by switching off all the distracting sounds and your speech, then try to find silence in your mind. You can also keep doing the things you are used to doing, but be silent. And spend at least one day like this observing your thoughts and breath. 5. Hit the road alone Organize a trip just on your own. Either go to another city or state or even think of something bigger. Like a trip to Bali 😉 I’ve been traveling alone for many years before I met my husband. It has a special effect: you become much more aware of yourself and the world around you. As you have time just with yourself, and It wouldn’t be boring, you are traveling. There are so many things you would never notice being in the company. Even now, I miss those moments of lonely trips. It’s just a special experience if you start with a clean head without expecting anything. You can also go for Yoga Retreat just on your own and meet new people. I have one post here with the Best Yoga retreats in Italy to do in 2022. 6. Go wild Did you see the movie Wild? If not, go to watch it 🙂 To go wild I don’t mean literally, but depends on how much you are ready. At least stay closer to nature. It can be camping in a wild place, or simply a picnic in the forest or at the beach. But remember to keep that wildness inside, I know everyone loves comfort but to find your inner cave human is also important. After all, we all come from there. 7. Embrace fear Try to remember that is ok to be scared. Either talking to someone, changing your job, or taking a flight. I don’t think many people aren’t scared of anything. Fear is a healthy reaction of our mind and body, thanks to fear we can do the next step. The problem is when your fear takes control of you. But just keep in mind: “Is ok to be scared”. 8. Live your favourite day Write down in your notebook what you love to do the most, and what makes you happy when you do it. And start by planning one day as you would like and let your notes help you. Then you might start living your favorite day every day 🙂 9. Make time for pleasure This is one of the goals of Yoga and Ayurveda called “The Kama” – from Sanskrit
Wellbeing
10 things to be happy and grateful about
On June 15, 2022 by marghevivianiAll of us have our ups and downs. To be frankly, right now I am not living my best moment. I can even say that is the hardest period of my entire life. And is very easy to fall into complaining, and seeing only negativities around, and even became less joyful. But once you become less happy and less satisfied, it will be harder to get yourself up from tuff moments. Plus we might start forgetting the simple joys, and things that make us happy as time passing. So, I think to be contented we must be not only physically happy, but we have to be also mentally happy. Here help or “stop finally thinking”, or positive thinking. This is a small exercise, just for everyone. The moment you feel yourself down, just take a notebook, of your phone’s notes and write down 10 things that makes you happy and thankful. Even if you already feel great, do this exercise from time to time, to not forget the simple joys. Here is my list for today: 1. To wake-up every morning 2. To wake-up under a roof every morning 3. To drink clean water every day 4. Having a job you love 5. Having people (or at least one person) who loves you 6. Listening to you favorite song 7. Relaxing with a good book 8. Taking a mental health day 9. Having a possibility to improve yourself 10. Living everyday of your life to your fullest potential Do you know that also feeling contented depends by what we consume everyday? We must try to feed our body and the mind only with energy of peace and joy. You can find out more in this post Sattvic diet and what is Sattva. And what makes you happy? Please feel free to share your list of things that make you happy and satisfied. I am curious to know 😉 Leave you comment below or contact me here. The last thing, not long time ago I published my own guide, called “Being Whole” – Mastering Your Physical, Mental, and Spiritual Health. You can find more information and purchase it for only $7 here. I would be very happy if you can support me by purchasing this guide and sharing your feedback. With love, Marghe