Baiser Beauty

GOODBYE FEAR

HEALTHY LIVINGBaiser Beauty
Baiser-Goodbye-Fear

Getting through fear is a skill that anyone can learn. If you aren’t ready to face your fears, you probably won’t transcend them. And there’s nothing wrong in that. Everything happens in its own time. When we experience fear we are usually concerned about something, but feeling the fear wont resolve anything, the opposite, it will block you from finding the answers, but we have the ability to stop fearing and start embracing.

How to Start Overcoming Fear

1. Awareness. Before you can begin to overcome fear, you have to be aware that your fears are causing a blockage in your life. It’s easy to get so attached to your thoughts and feelings that you think they all exist, which couldn’t be further from the truth. You are not your fears. You are the awareness behind the mind, where your fears are created.

2. Identify. Get specific about what exactly you are afraid of. Look at the pictures you have in your head about the situation. What is happening in them? What are you really scared of? Become an observer of your inner space

3. Curiosity. While curiosity may have killed the cat, it certainly won’t do you any harm when investigating your fears. Get curious about what thoughts generate your fear, where do you feel the fear, and how do you react to it? Again, be an observer of what is going on.

4. Live in the moment. When you center yourself in the now, you realize that everything is how it is. You naturally accept what is and you let go a controlling mind, you free yourself and realize that every moment its perfect.

5. Gratitude. Whenever you feel fear, switch it over to thinking or making a list of what you are grateful for. If you’re afraid of public speaking, be grateful for the opportunity to communicate with so many people, and that they are there to genuinely listen to what you have to say.

6. Meditate. It helps to promote an overall positive mood and lessens distress in everyday life, even for those who don’t generally suffer from anxiety.

The following exercise is very powerful and is worth repeated practice. It will work to reduce your stress and discomfort around pretty much any negative experience you can think of. Now that you have prepared your mind for learning, you can progress to specific exercises to make you aware of your thoughts.

And remember, to offer no resistance to life is to be in a state of grace, ease and lightness. 

EXERCISE: How To Free Your Mind From Fear

1. Think about a negative experience. Notice how much stress or discomfort you are feeling, and rate it on a scale of one to ten. This will let you measure how much you reduce it. If your initial level of discomfort is not at least a six, think about additional incidents or learning situations until it is.

2. Now clear your mind, or just think about something nice.

3. Next, use both hands to tap on both your collarbones.

4. While continue tapping on your collar bones, look straight ahead, keep your head still, and close and open your eyes.

5. Continue tapping and keeping your head still, look down to the left then down to the right.

6. Continue tapping keeping your head still, and move your eyes in a full circle clockwise and then anti-clockwise.

7. Now cross your arms, place your hands on the tops of your shoulders and close your eyes.

8. Next stroke your hands down the sides of your arms from your shoulders to your elbows, down and up, again and again.

9. As your carry on stroking the sides of your arms imagine you are walking down a flight of stairs and count out loud from one to twenty with each step that you take.

10. When you reach twenty, hum the tun “Happy Birthday”

11. Now, let your arms drop and relax them, and open your eyes and look up in front of and above you.

12. Move your eyes slowly from left to right and back three times.

13. Close your eyes and stroke the sides of your arms again five times.

14. Now open your eyes and check, on your scale from one to ten, the number of the feeling now. IF it is way down the bottom, congratulations- you have personally changed your own feeling state. If you think that the stressful feeling is not yet reduced enough, just repeat the sequence until it is reduced as far as you want.

7 MINUTE DAILY WORKOUT

Baiser Beauty
High knees/ front knees (40 seconds)

High knees/ front knees (40 seconds)

Burpees squat thrust (40 seconds)

Burpees squat thrust (40 seconds)

Plank jacks/ extended leg (40 seconds)

Plank jacks/ extended leg (40 seconds)

Jackknife sit up/ Crunch/ toe touches (40 seconds)

Jackknife sit up/ Crunch/ toe touches (40 seconds)

Diamond/ pyramid/ triceps/ push ups (40 seconds)

Diamond/ pyramid/ triceps/ push ups (40 seconds)

Jump squat (40 seconds)

Jump squat (40 seconds)

Lunge/ front kicks (40 seconds)

Lunge/ front kicks (40 seconds)

Lying leg raise/ lift (40 seconds)

Lying leg raise/ lift (40 seconds)

Pistol/ single-leg extended arm squats (40 seconds)

Pistol/ single-leg extended arm squats (40 seconds)

Plank leg lift (40 seconds)

Plank leg lift (40 seconds)

HOW TO FIND YOUR VITAMINS IN fOOD

Baiser Beauty

Here is a basic solution on getting your daily dose of vitamins and minerals through healthy food.

 

Vitamin A

WHAT IT DOES

Powerful Antioxidant, helps with the vision, healthy skin and more.

RECOMMENDED DOSE

700 mg daily

HOW TO GET IT

Sweet potatoes, Carrots, Kale

2-3 times a week

 

Vitamin B6

WHAT IT DOES

Helps with metabolism and fights infection.

RECOMMENDED DOSE

1.3 mg daily

HOW TO GET IT

Beans, Sunflower seeds, Pistacho nuts.

One serving a day

 

Vitamin B12

WHAT IT DOES

Helps with metabolism and fights infection.

RECOMMENDED DOSE

1.3 mg daily

HOW TO GET IT

Beans, Sunflower seeds, Pistacho nuts.

One serving a day.

 

Calcium

WHAT IT DOES

Fortifies bones and teeth

RECOMMENDED DOSE

1000 mg daily

HOW TO GET IT

Yogurt, Low fat Mozzarella, Dark leafy greens (Watercress).

One serving a day.

 

Vitamin E

WHAT IT DOES

Protects cells from harmful molecules

RECOMMENDED DOSE

15 mg daily

HOW TO GET IT

Avocado, Sunflower seeds, Nuts

Two or Three servings a week.

 

Vitamin C

WHAT IT DOES

Increases your metabolism and prevents infection.

RECOMMENDED DOSE

75 mg daily

HOW TO GET IT

Citrus fruits, red green and yellow pepper, kale

One serving a day.

 

Vitamin D

WHAT IT DOES

Helps absorb calcium for bone growth and reduces inflammation.

RECOMMENDED DOSE

15 mcg daily

HOW TO GET IT

Sunlight

15 minutes of sunlight every day.

 

Iron

WHAT IT DOES

Forms hemoglobin in red blood cells

RECOMMENDED DOSE

18 mg daily

HOW TO GET IT

Lentils, beans.

One serving a week.

 

B9 (Folate)

WHAT IT DOES

Aids in new tissue formation in the body, helps prevent birth defects in pregnant women.

RECOMMENDED DOSE

400 mcg daily

HOW TO GET IT

Beans, lentil, spinach, Asparagus, Lettuce and Avocado

One serving a day.