Emotional Fitness
Mindfulness exercise connecting mind and body
Recipe for Grilled Vegetable Salad with Lentils
Breathing meditation
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I hope you are enjoying your summer and finding ways to stay cool. As we roll into the fall months and holidays, while we welcome the cooler weather, fall colors and holidays, we can experience a different level of stress. I am offering you a few discounts to help you take good care of yourselves. $15.00 off of an hour and a half session(regularly $125.00, now $110.00)  Refer a friend and take $15.00 off of a session for you and your friend!(gift certificates included) Appointments scheduled by the end of September qualify for this discount.
The happier our bodies feel, the more balance we can manifest in our lives.
Please enjoy my newsletter and I hope to see you soon!
Warmly, Carole
Be Emotionally Fit! 

Emotional fitness plays a significant role in the quality of life. It's reflection is seen and felt in our relationships - with ourselves and others. Emotional fitness means having the capacity to experience a wide range of emotion. When we are emotionally fit, we are able to return to and maintain a sense of balance, inner peace, and strength throughout the fluctuations of daily life.  Being emotionally fit allows us to be more present and aware of our circumstances and more conscious of our emotional responses to those circumstances.

We can learn to use emotion as a signal that informs us whether we are steering toward our best life or veering off course. The more emotionally fit we become, the more we feel centered and the better we hear the guidance our emotions are giving us.  We can respond to whispers before they become shouts.

Through mindfulness practices such as bodywork, we feel the connection between emotion and the body. The more emotionally fit we are, the more ease we feel in our nervous systems and bodies. When we experience chronic body pain or discomfort, increased levels of tension, high blood pressure, anxiety, or depression, there is an emotional counterpart waiting to be discovered and released.

Some great ways to encourage emotional fitness are:
Create a gratitude journal.  It's like taking a vitamin pill for the soul.  Feeling gratitude increases endorphins and reminds us of what does work in our lives.
Physical fitness.  Yoga, hiking, walking, dancing and cardio exercise are stress relieving and help us get out of our head and into our body. The body is the vehicle for emotion, so keeping it healthy and fit is essential for emotional fitness. 
Good nutrition. Eating healthy and nutritious food helps digestion and energy levels and creates a cleaner body and clearer thinking.
Value and respect yourself.  Standing up for yourself and speaking your truth fosters strength and enhances feelings of personal integrity.
Extend kindness into the world. When you practice kindness, you can't help feeling kindness in yourself. Expressing kindness increases feelings of peace, love, contentment and joy.
Stop to smell the roses. Slowing down helps you see and feel the beauty that surrounds you in every moment and expands feelings of contentment and appreciation.
Self care.  Give back to yourself and allow your body to relax and receive through massage, yoga, meditation, to name a few.  Caring touch increases levels of oxytocin, the bonding hormone, cultivating feelings of love and trust.
We are whole, complete, integrated beings and maintaining the health of our emotional, mental, spiritual and physical selves supports the integrity of the whole.  So show up, find yourself in the present moment and enjoy what you are feeling!
Grilled-Vegetable Salad with Lentils
  • Lentils:
  • 1 1/3 cups dried lentils
  • 4 cups water
  • 1 bay leaf
  • 1/2 cup finely chopped red onion
  • 2 tablespoons coarsely chopped walnuts
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 1/2 tablespoons red wine vinegar
  • 1 teaspoon dried herbes de Provence
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 small garlic clove, minced
  • Vegetables:
  • 24 asparagus spears, trimmed (about 12 ounces)
  • 2 zucchini, cut diagonally into 1-inch-thick slices
  • 1 small yellow bell pepper, quartered
  • 1 small orange bell pepper, quartered
  • 1 small red bell pepper, quartered
  • 1 (12-ounce) eggplant, cut crosswise into 1/2-inch-thick slices
  • 1 1/2 tablespoons olive oil
  • 2 teaspoons red wine vinegar
  • 1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
  • 1 teaspoon dried herbes de Provence
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
Prepare grill.
To prepare lentils, rinse and drain lentils. Place water, lentils, and bay leaf in a medium saucepan; bring to a boil. Reduce heat and simmer 20 minutes. Drain; discard bay leaf. Combine lentils, red onion, and next 7 ingredients (through garlic) in a large bowl.
To prepare vegetables, combine asparagus and next 6 ingredients (through oil) in a large bowl; toss well to coat. Grill zucchini, peppers, and eggplant 15 minutes, turning once. Grill asparagus 6 minutes, turning once. Place vegetables in a bowl; drizzle with 2 teaspoons vinegar. Sprinkle with remaining ingredients; toss well to coat. Serve with lentils.
  • Yield: serves 4 (serving size: 1 cup lentils, 3 quarters bell pepper, half a zucchini, and about 3 slices eggplant)



Find out who you are and be that person. That's what your soul was put on this Earth to be. Find that truth, live that truth and everything else will come.
Ellen DeGeneres

An exercise for emotional fitness and mindfulness: 

Close your eyes and notice your body.  See what's there and what you feel. Do you feel tension, ache, pain, weakness, to name just a few possibilities? Take a moment to allow yourself to be with your sensations without judging or engaging your mind about them. Notice the quality of your breath.  Is it full and expansive or shallow and contracted? Check to see if there is an emotion showing up with your sensations. Pay attention to how your energy may change or shift. Take your time.
When you open your eyes, notice what has changed and how you see and feel differently.

Practicing this type of mindful awareness increases connection with yourself, releases held tension, helps your nervous system relax and rejuvenate, and opens your body to healing.

Breathing Meditation

Whenever you feel that your mind is not tranquil – tense, worried, chattering, anxious, constantly dreaming – do one thing…
Exhale deeply. Always start by exhaling. Exhale deeply; as much as you can, throw the air out. Throwing out the air, the mood will be thrown out too because breathing is everything.
Expel your breath as far as possible. Pull your belly in and retain for a few seconds; don’t inhale. Let the air be out, and don’t inhale for a few seconds. Then allow your body to inhale. Inhale deeply – as much as you can. Again stop for a few seconds. The gap should be the same as when breathing out – if you held it for three seconds, hold the breath in for three seconds. Throw it out and hold for three seconds; take it in and hold for three seconds. But the breath has to be thrown out completely. Exhale totally and inhale totally, and make a rhythm. Hold, then breathe in; hold, then breathe out. Hold, in; hold, out. Immediately you will feel a change coming into your whole being. The mood has gone; a new climate has entered you.

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