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The brilliant thing about self-care is that you only need a few minutes to feel good. Pair this with some personal empowerment phrases and you’ve got a cocktail for self-love too!

Are you the first to wake up? Take advantage of those few minutes of solitude with a deep breathing practice.

Kids taking a nap? Skip the dishes and sweeping for now and enjoy a few moments soaking in the sun or take a nap too!

Here are some simple ideas you can embed in your day-to-day life whenever you get even just a moment to yourself:

1) Get some fresh air. 

Whether it’s basking in the morning sun, staring at a leaf blowing in the wind, or even just stepping out in front of a brick wall, getting fresh air has proven to provide a full host of benefits. While you’re outside, remind yourself that you are enough and you are worthy.

2) Take a nap.

If naps give you energy, try to squeeze them in when you can. There’s a reason the midday siesta life is still alive and well in Spain—it can give you a boost of energy to continue the rest of your day. Before you fall asleep, remind yourself that you love and accept your true self.

3) Take a bath or shower.

A warm soak or rinse could be just what you need to feel renewed! You can even try alternating from warm to cool water for some possible added wellness benefits. While you’re in there, give yourself a nice long hug and tell yourself that you are supported.

4) Take some comforting breaths.

Inhale through the nose, fill up your belly with air, and exhale through your mouth. When you’re finished, pat yourself on the back for the good work you’ve done so far today. Check with your health care provider to be extra sure which kind of deep breathing is best for you.

5) Express yourself creatively.

Do you enjoy writing, sketching, sewing, singing, or painting? Grab a scrap of paper and write down a quick thought or poem, sketch whatever you fancy, sing your favorite tune, or plan your next quilt. Spending even just a few moments in self-expression can help you feel connected to inspiration and creative flow. When you’re finished, try saying “I enjoy expressing myself.”

6) Make a smoothie or stretch.

If you’ve got 2 to 3 minutes, try squeezing in a green smoothie or do some quick arm, leg, back, and neck stretches. Check with your doctor and a trained professional to get custom stretches designed for your body. While you’re enjoying your drink or stretches, tell yourself how much you love and appreciate your body.

And there you have it! These are 6 quick ways to embed self-care and self-love into your daily life as a super busy person. Have you tried any of these? Do you plan on trying some? If so, let us know how it goes!

Disclaimer:

No content should ever be used as a substitute for direct medical advice from your doctor or another qualified physician.

Sometimes the value of intuition can supersede any kind of expert advice. That inner knowing that something is off can lead you to make unexpected decisions. But even though these decisions may be unexpected, unpopular, or even against recommendations, you STILL know they are the right ones for you. When you reflect on your life, how many times has this occurred? Can you remember a situation that had a resounding ¨yes¨ belting from inside of you? 

How did that go? Or maybe another experience where you knew you had to turn that corner, follow that ambulance, and find your missing loved one? Or how about a time when you were faced with a career move that just didn´t sit right with you...you could tell something was blocking your ability to say yes?

With the world spinning round with its do´s and don´ts and its listen to this or ignore that...it can feel like you too are spinning around, trying to figure out what the real truth is. 

It can feel scary...or even terrifying to admit that you trust yourself more, and frankly, in the eyes of other people, you could be perceived as ignorant, uneducated, a fraud, or fill in the blank.

The thing is though, who has to live with the decisions that you make? You and the people you live with. That being the case, why does the rest of the world have a say?

It should also be acknowledged that it may be helpful to read personal testimonies or to seek out advice from others who were standing where you are today. It could have a powerful impact on your life and fire up your intuition even more. You may even want to thank them for sharing something that moved you or made you feel seen or helped you take a leap. These are lovely people and stories and we need more of them.

If you´re reading this and thinking ¨I don´t have an inner voice,¨ or ¨I have never felt what you´re describing,¨ feel free to take some time to dig into that if you wish. Maybe start asking ¨how do I make my decisions?¨ ¨where have I gotten this advice from?¨ ¨what do I really think about this?¨ It could be the noise of the outside and the scattering voices of others that have impeded your direct access to your inner voice. Or maybe you don´t think you´re qualified enough to make certain choices for yourself? Or maybe the fear of failing or making the wrong decision is standing in the way of you trusting yourself? Honestly, this could go on and on, but if you do decide to dig deeper into these questions, I would love to hear your experience with it!

Do you have any stories you would like to share regarding this topic? Post them in the comments below!

Disclaimer: No content should ever be used as a substitute for direct medical advice from your doctor or another qualified physician.

Countless images of protests and grief have flooded my dreams at night like a movie trailer on speed. 

I've shed many tears and have lost a lot of sleep, but I know none of that compares to those that have experienced this for centuries. I can't understand. I won't understand. I'm sorry. But this is not about me. It's about them and they deserve better. Black people deserve better! They deserve to feel wanted, seen, heard, respected, loved, and free. They deserve equal opportunities and policy changes that ensure that.

This is about their voices, their point of view, and their stories.

It's time to listen, intervene when necessary to help amplify their voices, and continue this snowball of freedom fighting until they finally get everything they need.

This moment in time is rich with opportunity, and we can't let it get away from us. We can't let it be a trend or a phase. It needs to catapult us into a different future of equality.

From now on, conversations need to be different. Our inner worlds need to evolve. Our actions need to shift. This is the only way true change will happen internally, externally, and politically.

If you’re a white person who wants to do more to help fuel change, consider these action steps:

1) Stand up for Black people during times of oppression.

Sometimes acts of racism happen in plain sight like at the grocery store or the post office. Regardless of where you are, if you see an opportunity to step in to help, do it! Use your voice to express that racism will not be tolerated. There is safety in numbers so support the oppressed and stay together until you are both in a safe place. You could be saving a life. Who knows what could have happened if George Floyd could have gotten the support he needed.

2) Talk with your families, friends, and children about how to be anti-racist.

Although it can feel heavy because you may be confused about where to start or what to say, communication opens up opportunities to see the world differently. If you're feeling stuck on how to facilitate or participate in a conversation, check out Maddy Allison's guide here.

3) Educate yourself by studying books and testimonies.

When you're ready to dive even deeper into Anti-Racism education, consider starting a book club or spend the weekend reading. You can find a great list of books here.

4) Join a peaceful protest if you feel safe to do so.

Exercising your right to protest can be one of the most influential ways to promote change. Protesting can help raise awareness around a certain issue and show lawmakers that change needs to happen. Interested? Check out this post to find a protest in your area.

5) Contact policymakers and demand justice and equal opportunity laws.

Did you know that the United States Federal Government has a human resources department? Well, they do! And one of their roles is to "serve the American people." Americans can call, mail, or fax requests to The U.S. Office of Personnel Management (OPM). For local policymakers, go to your state or city legislative website to find contact information. For more information on how to influence policy change, check out these tips.

6) Donate to organizations fighting for equality.

Funding can open the doors to even more positive change. You can donate to the Black Lives Matter movement here. See the list below for more places to donate.

7) Start a support group or safe space.

Meet for coffee on Thursdays to vent or go for a hike on the weekends and brainstorm. Share stories, learn from each other, support one another, and plan action steps together!

8) Allow this to be a new way of life versus just a fad.

Sometimes as time passes, people move on to different things, but supporting anti-racism consistently is what will fuel radical change and lead to true equality. Keep the movement top of mind by adding a #BLM post-it to your mirror or keeping an anti-racism book on your bedside table or by joining an activist group.

Want to get even deeper? Here are 100 more ways to fight racism, complete with a list of places to donate!

If you're a Black person and you feel comfortable allowing me to amplify your voice, I would love to share your story, perspective, dreams, and ideas.

If you're on board please comment below or send me an email at ioanawilkinson@gmail.com with the subject line: "This is my story."

You deserve to be heard.