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“Who me? I’m not lucky…” you may be thinking.

That simply isn’t true. We all have things we can be thankful for…

Our health

Our friends

Our pets

Maybe the place we live or a person in our life

A favorite restaurant

The smell of your favorite flower

A good glass of wine

The freedom to go outside and feel the wind in our hair

To live in a place with year-round sunshine

and on and on…

Sit down and make a list of all of the things, people, and places that bring you joy and that you love. List anything that makes you even the slightest bit happy.

You may be surprised how long the list gets.

This may seem silly when in reality it is vitally important to do on a fairly regular basis. There is such a generally pessimistic cloud over American society today that we easily fall into the trap of complaining and looking on the downside.

It’s a law of nature that we are bound to attract what we feel and think about most of the time. If you focus on the negative and what you do not like in your life, you actually invite more of the same to come to fruition. Which is exactly what you do not want.

It takes time, patience with yourself, and practice to change your focus. But when you are focused on gratitude, fear begins to disappear and abundance appears in its place.

Visit www.monarchwellness.com for more blogs on self-help, friendship, relationships, happiness, life, yoga, therapy, healing, as well as local events and classes.

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In modern day life we are so scheduled and so rushed all of the time with appointments, social engagements, work, school, family, friends, we barely have time to sleep let alone consider self-care as anything more than a luxury.

This is problematic thinking.

Somehow taking the time to take care of ourselves has been labeled as selfish. The truth of the matter is that if you do not take care of yourself and put yourself first, at least once in a while, you will eventually get worn down. At that point, you are no good to not only yourself but to anyone else either. In that worn out mode, you can become depressed, too exhausted to cope with daily life, or even physically ill. In any of these scenarios, it becomes even more difficult to continue the level of support you give to others.

Taking the time to care for yourself on a deep spiritual, emotional, and physical is necessary for your continued health, quality of life and longevity. It has been proven time and time again through neuroscientific studies that the brain is ever changing and can rewire itself back to optimal function when given the chance to relax, unwind, be at peace and actually heal.

In light of this, Monarch Wellness has chosen to offer several neuro-friendly integrative services to help you develop an ongoing state of tranquil mindfulness.  Sand Tray Therapy is one such modality which incorporate the whole brain and neurological system (the right creative brain is engaged during the building phase, and the left brain is integrated through storytelling as the builder translates the tray into verbal language to make sense of it).

While it may feel selfish at first to take the time out of your busy week to participate in sessions focused on self-growth, you will soon come to realize that by doing so what you are offering those around you is incredibly valuable – a new more energized refreshed happier version of you.

To learn more please visit www.monarchwellness.net.

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We all have stress. Stress (a certain level of pressure) can be healthy and motivational. It can propel us towards being deadline oriented, organized and successful. But when stressors are too numerous and come at you from too many directions at once you can start to feel overwhelmed. That sense of being overwhelmed can lead to feeling less than capable of handling your own life or career. That, in turn, can lead to higher levels or stress and even into depression with accompanying issues like insomnia, improper diet, and lack of self-care.

Operating at these constantly high level isn’t normal despite the picture today’s society presents and it isn’t healthy. Constant pressure can lead to anxiety and fatigue as your body is tricked into feeling as if you are in an ongoing “fight or flight” scenario. This wears on your hormones, your endocrine system and can lead to adrenal issues.

The mind, body, spirit connection is the trifecta of health. To attain truly wonderful vibrant health, you must work on all three.

The How: It may sound overly simplified:

Cut Stress – We do know that it is easier said than done, but taking small steps to cut down on, if not eliminate altogether things, situations, people and places that stress you out is well worth the effort. The only constant in life is change.

– If you do not enjoy your job – work on finding a different one.

– If you have toxic people in your life, work on spending less time focusing on them, and cut them out entirely if possible.

– If bills are piling up – work on a budget and paying off debt.

– Don’t love where you live? – work on a plan to move.

Whatever it is that is stressing you out, there is always some kind of a solution or way to modify. Monarch wellness offers classes, therapeutic services focused on resolving emotional concerns, as well as preventative stress management for optimal health and well-being.

We would like to cordially invite you, our readers, to attend our OPEN HOUSE here at Monarch Wellness. It will be held on Saturday, April 29^th from 1:00 pm to 6:00 pm at

Monarch Wellness 843 Myrtle Terrace Naples, FL 34103.

It will include a CLASS SAMPLING:

3:30-3:50 pm SALIMA-Children’s Yoga

4-4:20 pm DEVI-Gentle Yoga

4:30-4:50pm PEGGY-Integrative Relaxation

5-5:30 pm WILLIAM-Restorative Sound (Crystal & Tibetan Bowls)

RSVP here: http://monarchwellness.net/open-hours-anniversary-rsvp/ or Call 239-231-3208!

Additionally, we offer:

Peaceful Mind, Healthy Body Class.

STARTS: June 3rd and is held for 8 consecutive Saturdays from 9 am – 10:30 am, STARTING JUNE 3rd. COST: $400 for the full 8-week session. (Clients participating in Monarch Therapy $360)
This is an 8-week group focused on whole body wellness with healthy lifestyle choices.

Topics and group discussions include:
-Reducing Stress
-Nutrition Options
-Incorporating Exercise into Daily Life

Call to Register by MAY 26th:
239-231-3208

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I can almost guarantee you don’t.

Think back over the course of your life. Start with wishes from childhood.

“I wish I didn’t have to learn math”, “I wish my parents would stay together”, “I wish I never had homework.” Even with just those 3 simple requests – Where would that have landed you? You wouldn’t be as smart or capable as you are now because you learned math and did your homework and you may have grown up in a household with more arguing in it than need be.

Now progress to your teen years – “I wish (insert first boyfriends name here) would be in love with me forever and we would never part”, or say someone did something to hurt you and you wished them ill will… Had those come true you could have damaged someone else’s life and you would still be with the first boy you dated, regardless of how he grew (or didn’t).

As an adult, we make many decrees on things we want and desire. “I want to get a certain job”, “I want to marry this person”, “I want my parents to live forever”. But what if, by getting ‘that’ job, you missed the really right for you job that popped up just after you were turned down for that one? What if you did marry the guy or girl you felt to be of your dreams, yet missed your soul mate because of it? And what if your parents lived forever, but because of that wish it was really too long for their bodies and they were in terrible or terminal health?

There is a lot to be said for allowing the balance of what you desire to be tempered by divine guidance. Sometimes what we want just isn’t in the plan for us nor is it in our long-term best and highest interest.

Sometimes, not getting what we want at that time in hindsight turns out to be just what we really needed all along.

For more interesting articles on life, wellness, mental health, alternative healing, as well as classes and one on one sessions we invite you to visit www.monarchwellness.net.

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Slow Down

Breathe

Look around

Take time to appreciate what’s good in your life already

If you aren’t doing these things on a regular basis, you could actually be sabotaging your dreams by being too action based and focused on the future.

Appreciation and gratitude for what we already have brings more of the same energetically. Action steps towards goals are fantastic, just so long as you make sure you aren’t lost in a blur of reaching constantly while still feeling a state of lack for what you don’t yet have and yearn for. Yearning and a feeling of not having something, in turn, bring more lack.

If what you are currently doing makes you feel good, happy and complete on a daily basis, keep on going. If it makes you feel tired, worn out, and like you are missing out on life it may be time to re-evaluate how your time is spent.

Time is an interesting thing. None of us know exactly how much of it we are allotted. Spend the time you have with people you care about, doing things that make you happy.

There really literally is “no time like the present” the past and the future do not exist.

Life really is that simple.

For more words of encouragement, wisdom and valuable life information please visit www.monarchwellness.net – in addition to our blogs we hold classes and individualized personal sessions in many modalities. We would love for you to join us.

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In modern day life we are so scheduled and so rushed all of the time with appointments, social engagements, work, school, family, friends, we barely have time to sleep let alone consider self-care as anything more than a luxury.

This is problematic thinking.

Somehow taking the time to take care of ourselves has been labeled as selfish. The truth of the matter is that if you do not take care of yourself and put yourself first, at least once in a while, you will eventually get worn down. At that point, you are no good to not only yourself but to anyone else either. In that worn out mode, you can become depressed, too exhausted to cope with daily life, or even physically ill. In any of these scenarios, it becomes even more difficult to continue the level of support you give to others.

Taking the time to care for yourself on a deep spiritual, emotional, and physical is necessary for your continued health, quality of life and longevity. It has been proven time and time again through neuroscientific studies that the brain is ever changing and can rewire itself back to optimal function when given the chance to relax, unwind, be at peace and actually heal.

In light of this, Monarch Wellness has chosen to offer several neuro-friendly integrative services to help you develop an ongoing state of tranquil mindfulness.

Some of our modalities which incorporate the whole brain and neurological system include:

• Sand Tray Therapy (the right creative brain is engaged during the building phase, and the left brain is integrated through storytelling as the builder translates the tray into verbal language to make sense of it)
• Play Therapy (integrates both the creative (right) and thinking (left) parts of the brain)
• Restorative Sound (the vibrations move through and around the body in a circular motion, creating a dance of right and left brain integration, and balancing out the complete nervous system)
• Yoga and Laughter Yoga (by definition, yoga means union in that it unites mind-body-soul, person-larger purpose, and unlimited other interpretations of union through the integration of movement and inner reflection)

While it may feel selfish at first to take the time out of your busy week to attend self-growth related classes, you will soon come to realize that by doing so what you are offering those around you is incredibly valuable – a new more energized refreshed happier version of you.

To learn more please visit www.monarchwellness.net. You are also invited to attend our upcoming Open House. https://www.facebook.com/events/270025216773156/

Saturday, April 29^th from 1:00 pm to 6:00 pm at Monarch Wellness 843 Myrtle Terrace Naples, FL 34103.

CLASS SAMPLINGS

3:30-3:50 pm SALIMA-Children’s Yoga

4-4:20 pm DEVI-Gentle Yoga

4:30-4:50pm PEGGY-Integrative Relaxation

5-5:30 pm WILLIAM-Restorative Sound (Crystal & Tibetan Bowls)

RSVP here: http://monarchwellness.net/open-hours-anniversary-rsvp/ or Call 239-231-3208!

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Saying you are sorry and actively meaning it, having learned from the situation, are two entirely different things.

What’s the difference?

It isn’t all that difficult to utter the words “I’m sorry” for most people. The problem becomes when, though they do feel regret in hurting you, they often times revert right back to what they were doing once forgiven. It can become a pattern.

The best apology is changed behavior.

What is difficult at times is changing the behavior behind the event so that the apology is validated by the resolve never to repeat it again. Only then is true healing on both parts possible.

Open communication on both parts is vital to bridge damaged friendships and relationships. We know it is not always easy and sometimes can benefit from working with a facilitator to act as a third party mediator. Monarch Wellness offers professional counseling services right here in Naples, FL. To learn more please visit http://monarchwellness.net/physchotherapy-counseling/

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Ask yourself why you are making the decision you are… what is your motivation? Often we make snap decisions without really understanding the basis behind them. Take the time to understand what drives you and your choices.

2. STOP

When faced with a choice or decision, it often feels like the response should be immediate. Look before you leap is a wise old adage. Before reacting, just stop. Pause. Wait… simmer a bit. This helps you to remain at cause rather than ending up at the mercy of effect.

3. Explain

Practice articulating how you feel without placing blame on others. When you remain responsible for your choices and actions, you retain the power.

4. Deny

Mastering self-control is vital. Say “No” to yourself sometimes. Work on refusing temptations which do not benefit you, and especially any that could cause harm.

5. Play Lawyer

Or Devil’s Advocate – flip the script and see things from an opposing view. Sometimes this can help open your perspective or even strengthen the view already held.

6. Take Responsibility

Hold yourself accountable for your actions, flaws, mistakes and consequences of actions. Breaking agreements, even with yourself can be damaging to the psyche.

7. Enough with the negative self-talk!

Just stop it. Drop the critical commentary. Celebrate your wins and forgive yourself any perceived failures. Most failures are simply lessons – we learn and next time are better prepared.

8. Find a Mentor

Feedback is vital. Find someone whose opinion you respect and let them help guide you.

9. What is your body saying?

Are you aware of your body? Do you notice your own stance, posture, gate and hand gestures? What are the conveying to others? Simple things like standing up straight, meeting someone’s gaze or not crossing your arms gives you an aura of confidence and assurance. In turn, you tend to feel more that way as well.

10. Know ThySelf

What are your strong points, skills, gifts and talents? What are your weaker areas? Play to your strengths and minimize the weaknesses or if you are so inclined, work on them to become stronger.

11. Evaluate

Take an honest look at yourself on every level. Spiritual, emotional, mental, physical. Keep track of your progress as this is sure to change over time.

12. Meditation

It can be a challenge to focus and quiet your mind, just start with something simple like 10 minutes a day. If thoughts come to your mind, brush them away and refocus. Tip: Guided meditation is easier for beginners than silence.

For more tips, ideas, classes, one on one sessions, events and seminars please visit www.monarchwellness.net

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That line is blurry for many. Friend collecting has become a virtual popularity contest. Facebook limits you to 5000 friends, though the number of followers you can have is endless. Say you reach that limit. Of those 5000 people, how many do you know in person? How many do you even recognize their names?

Not to say that social media cannot result in making genuine connections, it can. But this begs the deeper question.

What is an acquaintance?

An acquaintance is someone you have met in passing. You do not know them very well and haven’t made a particularly deep or solid connection. They are a surface level version of a friend.

What is a friend?

• A friend is someone who you enjoy spending time with, who you relate well to, you feel a connection with and whom you have things in common.
• A friend is someone you can confide in and trust.
• A friend is someone who genuinely cares about you and your wellbeing.
• A friend is someone who isn’t motivated selfishly in their intent who has your best interest at heart.
• A friend will defend you to others.
• A friend will speak well of you behind your back just as they would directly to you.
• A friend is someone with whom you can be yourself completely.
• A friend values your friendship and you theirs. There is mutual respect.
• A friendship is a two-way street, it is balanced in giving and receiving.

When you find a true friend, value them. Be good to them. Treat them as you would like to be treated. When this is done on both parts, that friendship can last a lifetime.

Real life friends aren’t made in a single click, it takes time. Acquaintances come and go, but true friendship is to be valued and cherished.

Visit www.monarchwellness.com for more blogs on friendship, relationships, happiness, life, yoga, therapy, healing, as well as local events – Monarch Wellness is a wonderful local resource for bringing the community of like-minded individuals together. That is how friendships often start.

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Compliments: When you notice something positive about someone, take a moment to tell them, be it a stranger or a friend. You never know what kind of day someone is having, and one little compliment out of the blue could make their day or possibly even turn it around.

How you really feel: Not everyone is a pro at expressing their feelings, for some, it is uncomfortable because they aren’t really used to it or practiced at it. Taking the time to tell the important people in your world that you love them or even as simply put as “you matter” or “you are appreciated” is invaluable not only to the person hearing it but to you as well. Generosity of heart and spirit boost the giver as well.

Taking time: We are all busy. We make the time and fit into our schedules what is important to us. If someone is important to you, make the time for them.

Living fully in the present moment: It is easy to get wrapped up in future plans and goals or lamenting about the past – things we could have should have would have done or said… Stop. Simply stop. Just take a step back. Drop whatever you are doing and sit or stand there for a moment and take in what is going on around you. Make this a regular practice – at work, at home, in daily life.

When it comes to life and loved ones, we never know exactly how long we have and we never realize when it will end up being the very last time you get to see someone. Appreciation lives in the moment.

For help slowing down and centering so that you are more available to live in the moment give Monarch Wellness a call. (239) 231-3208 or visit www.monarchwellness.net

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Are you tired even though you get plenty of sleep?

Do you ever feel like you simply just can’t catch up on life in general?

We all go full steam ahead at an abnormally fast pace these days. Work, school, kids, friends, meetings, appointments, errands, obligations, it can take its toll over time.

Taking time for ourselves has somehow become taboo and labeled as selfish. Here is the big news folks, it’s not! If you constantly burn the candle at both ends, do you know what you end up with? – A big unhappy glob of melted wax and a charbroiled wick.

This leaves a good portion of the country feeling this way and turning to doctors to figure out why they are depressed, exhausted, or even worse, sick. The answer should be obvious – we are not taking care of ourselves.

Communication is easier and faster than ever these days. Messaging, texting, smart phones, email, you are virtually always reachable. This is a double-edged sword. When we got these devices, none of us wanted to be at everyone’s beckon call, yet that seems to be where we are headed. We hear the beep, blip, ding or other sound effect signaling that we have a message and we jump. We have literally become Pavlov’s dog.

How many messages do you get a day? How many texts? They add up to us jumping constantly to look at our devices. You see it out in public, people in restaurants and parks, heads cocked down staring at phones – even when they are with friends.  We are so busy taking pictures and posting, commenting, liking and sharing that we are not living in the moment other than through those little screens.

This false electronic reality is fun, entertaining and informative, but it is also time-consuming and draining.

If you are feeling burnt out, take just one day and do a Technology Fast.

• Put your phone away
• Put your tablets away
• Turn off social media accounts
• Take the day off of work or do this on a weekend
• Let friends and family know who might worry that you are doing this. Oddly, you may be met with some opposition, ignore it. This isn’t about them, it’s about you – your peace of mind and health
• Spend time doing whatever makes you happy that does not involve the above mentioned electronic devices. – go for a walk, clean your house, lunch with a friend, take a nap, meditate, go to the beach, spend time outside, you name it.

It may be hard to break the habit of reaching for your phone to check what’s going on with everyone, but I guarantee by mid-day you will be feeling more energized.

If you are in the Naples, FL area, come take a class at Monarch Wellness. We have a wide array of classes to help you relax and center. www.monarchwellness.net

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When someone hurts you, the easy thing is to transfer that anger and hurt into hate. To want to hurt them back and make them feel as badly as you do. The saying “An eye for an eye makes the whole world blind” holds true. Hurting someone back, though temporarily gratifying, isn’t going to fix anything, and possibly make things worse.

You will hear people ask “How can you ever forgive?” The simple answer is “because I want inner peace.”

Making the choice to forgive someone is a big step. It means letting go of the resentment and pain. It may seem hard to forgive someone when viewed as a gift. After all, you are mad, why would you want to do anything for them? The thing is, when looked at in the proper light, it isn’t for them at all. Forgiveness is for the forgiver not the forgiven.

Forgiving someone does not need to be intermingled with allowing the person to continue with their actions going forward or even allowing them to remain in your life at all.

You can forgive and allow them to remain if they are truly sorry and you feel the connection can be salvaged on both ends or if you don’t believe that to be the case, you can choose to not allow it any further.

Carrying a heavy weight around for the rest of your life every time you think of that event or that person only serves to hurt you, not them. Put it down and walk away.

Monarch Wellness can help. Visit www.monarchwellness.net to view their services and classes.

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While the medical community all agrees that meditation should not be used as a stand-alone therapy or replacement for medical care, even the Mayo Clinic believes that it can be a useful addition to other treatments and may help with:

• Sleep problems
• Anxiety disorders
• Depression
• Asthma
• Cancer
• Heart disease
• High blood pressure
• Pain
• HIV
• Psoriasis

There have been over 3,000 scientific studies on the benefits of meditation. Some of the benefits shown are:

• Improved immunity
• Higher energy levels
• Reduced blood pressure
• Inflammation reduction on a cellular level
• Asthma relief
• Helps with PMS and Menopause
• Mood stabilization
• Better deeper sleep
• Waking to feel more rested
• Helps to treat depression
• Decreased anxiety
• Reduced alcohol and substance abuse
• Improved focus
• Improved ability to deal with stress
• Increased creativity
• Helps manage the effects of trauma
• Reduce metabolic syndrome

Neuroscience experiments have shown physical evidence of gray matter concentration in the brain in areas involved in learning and memory as well as regulating emotions, perspective and sense of self. Long-term meditators showed enhanced gamma waves in the brain.

Meditation can be beneficial spiritually, physically and emotionally. It takes some practice, but very little time out of your day and requires no equipment – just a comfortable quiet space and the willingness to take time out for yourself.

To learn more about meditation and check out our schedule of classes please visit www.monarchwellness.net

For more information on the health effects please visit:

http://liveanddare.com/benefits-of-meditation/

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