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Mind, Body and Soul Series

Mind, Body and Soul Series

JUNE 11, 2021

Enjoy the Nourishing Your Mind, Body & Soul Series, led by a Certified Meditation Teacher, Life Coach and Holistic Nutritionist. We encourage you to watch all four recordings to gain the benefits of this series.

Mindfulness Meditation

Participants will learn practical ways to incorporate mindfulness and meditation and understand the importance and necessity of mindfulness & meditation. A certified meditation teacher will also lead participants to identify techniques that work for them.

WATCH VIDEO HERE

What is meditation and mindfulness:

“Meditation can be defined as a set of techniques that are intended to encourage a heightened state of awareness and focused attention.”

(Cherry, 2020)

“Mindfulness is a type of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment, without interpretation or judgment.”

(Mayo Clinic, 2020)

Tips to get started:

Start small, set a timer
Find the right time and spot
Get comfortable
Pay attention to your body and thoughts
Focus on your breathing

The Benefits

Reduces stress & improves sleep.
Promotes emotional health.
Enhances self-awareness.
Can generate kindness.
Helps control pain.

Self-Care

This video teaches practical ways to take care of oneself and explains the importance and necessity of self-care. Participants will be able to identify self-care options that will work for them and develop a personalized self-care plan.

WATCH VIDEO HERE

What is self-care?

Self-care is not selfish or indulgent.
Self-care does not have to be time consuming, keep it simple.
Self-care does not have to be expensive.
Self-care is making yourself a priority.
Self-care is part of a balanced lifestyle.
Self-care is a deeply personalized experience it looks different for everyone.
Self-care includes having boundaries and saying “No” sometimes.
Self–care can be sitting quietly for a few minutes and connecting with your breath.
Self–care includes sleep, movement, nutrition, and mindfulness.
Self–care should be scheduled and prioritized. YOU are worth it.

Where to Start

Take care of your mind, body and soul
Healthy sleep routine
Move your body and connect with your breath
Be mindful of your nutrition and hydration
Say “No” to others and say “Yes” to yourself!

Reference:

Nast, C. (2020). SELF: Health, Fitness, Nutrition, Beauty, Love, and Culture. SELF.

Nutrition

This session will focus on how nutrition and our overall wellness are related. The session is led by a Certified Holistic Nutritionist, who will lead participants through practical ideas and options to support your physical and mental health.

WATCH VIDEO HERE

What is Nutrition?

When we eat, our food is digested and absorbed to provide nutrients our body needs to function and perform activities such as growth, repair, metabolism, energy, etc. Consuming whole, nutritious food is essential for good health.

Healthy eating is a form of self-care and is important for: 

Energy
Mood and emotional state
Vitamin and mineral absorption
Lowering the risk of disease (heart disease, diabetes, etc.)

Nutrition Tips:

Consume healthy fats and oils.
Consume clean, whole foods (ie: apple, carrots) as much as possible and avoid processed, packaged foods.
Plan your meals and food prep on the weekends. It can save time and prevent you from making poor food choices.
Reduce your sugar intake. You will feel better!
Have you tried a meatless meal? Try it once/week.
Ideally, half of your plate (or more) should be vegetables!
Eat fiber, fat and protein in every meal. It helps to keep your blood sugar balanced.
Be Prepared! Have healthy snacks ready i.e., fruit, vegetables and dip, healthy snack bars, yoghurt with fruit/nuts, smoothies.
Chew your food – slow down and chew as this begins the digestion process.
Keep a Food Diary. How did that food make you feel?
Stay hydrated! Add citrus, herbs and fruit to water. Drink herbal teas.

Shopping Tips:

Buy most of your food from the perimeter/outside aisles of the grocery store
Read Labels. If you don’t know what an ingredient is, look it up
Avoid Sugar as the first ingredient
Avoid artificial food dye
Buy Local and in Season, when possible for fresher food
Buy organic when possible

Creating Your Vision Board

Participants will have the opportunity to be creative. A vision board is a great option to get clear on your goals and stay motivated. Each participant will create a vision board that represents their future wellness goals.

WATCH VIDEO HERE

What is a vision board?

A vision board is a visual representation of your goals and can help keep you accountable.

Materials:

Magazines
Poster board or canvas
Other images and text from artwork, old books, computer printouts, magazines
Scissors
Glue sticks and/or glue gun
Paper and pen
Sharpies or other permanent markers (optional)

Steps:

Define your goals.
Find your inspiration.
Map out your board.
Bring your vision board to life!

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AUTISM SERVICES

Developmental & Disability Supports

Free Community Programs

For Professionals & Partners

I'm New - Start Here

Intake & Registration

Funding & Costs

Eligibility & Who We Serve

Resources & Tools

Community Supports

Education

Research & Publications

Events & Workshops

Get Involved

About Us

Contact Us

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Mind, Body and Soul Series