Self Care Exercises

Every day during your program you should do 1 self care exercise. You can pick from the list below. Work through ALL of them. If you find a favorite stick with it!

Remember, there are no right or wrongs when doing these (except that you be gentle and loving with yourself)! This is an important activity in HEALING YOURSELF, and doesn’t take up much time - DO IT!
Purpose ––Your physical health depends on life satisfaction and a feeling of safety. What are you passionate about? What fulfills you? What do you dream of? What are you good at? Write this down so we can discuss it in the group, OR you can email me (Dr. Lori) at healthylife@realdose.com.
How does this relate to weight loss? An unhealthy body or mind has a hard time losing weight!

Techniques to use:

  1. Mirror Work -
This technique helps you move into a healthy self love state. This is essential if you are to ever THRIVE in ANY area of your life.
Ultimately, your GOAL is to look into the mirror and tell yourself “I LOVE YOU...I LOVE YOU” over and over again --without tears (this isn’t easy, I cry during it all the time! It’s OK).
  • Get in a quiet area - I like to light a white candle signifying GOD’s presence in my life, and to help the subconscious know I am working on “SELF”.
  • On paper - on the top write “What I like about myself”
  • List all the things you LIKE about yourself. I’m kind, My eyes, I’m honest - whatever comes to mind. There is no limit to how many you have to write.
  • YES this is a time to brag…to feel confident…to be your own best friend.
  • NO ONE else is going to read this!!
  • If you are having issues with this…go to a friend and have them HELP you come up with some LIKES about yourself.
  • In a few days…..mark out LIKE and replace with LOVE and now STATE those LOVES out loud while looking in the mirror. “ I LOVE my kindness, I LOVE my eyes” etc.
This may be challenging at the beginning!
Your goal is to ADD to the list of LOVES and stating these every day!
Ultimately…… I LOVE YOU, I LOVE YOU, I LOVE YOU in the mirror daily HEALS that part of you that needs love and acceptance!!
2. The 5 second Rule - start this today!  

(I use this ALL the time now - even when I wake in the middle of the night and have monkeys running through my brain. When i catch myself riding on a train of negative thoughts running through my head - it works!)

The 5 second rule was developed by Mel Robbins (look her up  HERE, she’s awesome!)
Here's how it works: 
  • If you can count 5 – 4 – 3 – 2 – 1, you can change your life.
  • The moment you feel yourself hesitate (when you know you should do something) start counting backward at a normal pace “ 5-4-3-2-1”, then think a new thought. The Rule is a PROVEN, form of metacognition. When you use it, you shift mental gears. You reset your thought pattern, by interrupting your habit of overthinking, then awakening your pre-frontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change. Watch her video above and try it - It works!

3. The quickie –– A Meditation
Try to do this at least once per week. More often if you can.
  • Find a quiet place where you can spend about 5 minutes.
  • Here’s an idea - do this on your bathroom break at work. Nobody will be the wiser--and you are just sitting there anyway!
1. Sit, stand, or lay comfortably, becoming aware of your body. Try to physically relax. If you're in a place where you can, close your eyes.
2. Take a few normal breath in through your nose, out through your mouth.
3. On your next inhale, breathe in deeply through your nose for a counter for, while saying to yourself, “I am”.
4. Now exhale deeply through your mouth for a count of six while saying to yourself, “at peace”.
5. Breathe in 1, 2, 3, 4,– “I am”. Breathe out 1, 2, 3, 4, 5, 6–“at peace”.
6. Repeat 4 to 8 times, then open your eyes.
7. Take a few seconds to note how you feel.
4. Listen to your body intelligence––Try this to help Clear out the schmuck.
  • Set a timer for three minutes - you can use your phone.
  • Sit upright in a chair or lie on a comfortable surface.
  • Close your eyes and breathe regularly at first, then more slowly and deeply for eight breaths.
  • Now deepen your breath. Notice anything that feels tight, blocked, or stuck.
  • Use your breath to imagine massaging out that tension or releasing the blockage. Is there anything in your life that you associate with the tension you're holding? let the answer right to the surface and just listen.
  • Now ask your body if there's anything you need to know.
  • Listen for the answer, and if you're inspired, jot it down to return to in the future as a note to self.

5. Forgiveness Prayer
Begin with yourself first, then move to others.
“Dear ____name________ (insert your name - start with your birth name on the first few days, then progress into your full birth name - first,middle,last - this helps forgive on all levels).
Please forgive me for everything I have ever done to you. And thank you for everything you have ever given to me.”
*if you have a specific thing to ask forgiveness for or be thankful for, it’s OK to insert those too. Repeat this daily, UNTIL you experience a shift of mindset - a change of awareness.
  • Then move to others. Start with the first name, and progress to full name.
  • Saying this each day for 30 days, will create a major shift in emotional, spiritual and physical body.
6. Meditation
I love to jump on youtube and listen to meditations when I have spare time!

7. Stay present Exercise
Staying present is one of the fastest way to get over fear, worry, and fear of missing out. When you're in the present you aren't regretting the past or worrying about the future. Here are some simple practices to get you present minded:
  • Sit quietly, and for a minutes simply notice all the sounds around you.
  • When you wash the dishes, focused only on the sound and feel of the water in the dish -you’re holding. Practice this with other chores as well.
  • Savor the aroma and taste of your food for one minute of your next meal.
  • If you're attention wanders, Bring it back. It's that easy. Stay present.

These are just a few of my favorites. There are many more available online. Please feel free to research your own, you do not have to use mine to be successful.  The important part is that you adopt  a self - care plan! 

~Be healthy! 

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