Thursday

Sponsored By:

“Be not afraid of growing slowly; be afraid only of standing still.”

-Chinese Proverb

Welcome to Thursday! Today, we're chatting about:

• How to start meditating on a busy schedule

• What are adaptogens, and can they soothe anxiety?

• Can’t stay asleep? This might be what you’re missing

• How meditation can change your day

How to Start Meditating, Even If You're Busy

Meditation doesn’t have to be a big commitment—5 to 10 minutes a day is all it takes to experience its benefits. It’s all about bringing your focus back to the present moment, even in a chaotic world. If you’re new to meditation, don’t stress about doing it "perfectly." There’s no right or wrong way to do it!

Start simple. Find a quiet space where you feel comfortable, whether it’s lying down or sitting in a chair. Focus on your breathing, noticing the rise and fall of your chest or the sensation of air passing through your nose. As thoughts come up, don’t judge them—just acknowledge them and gently refocus on your breath.

For those days when time is tight, try the "STOP" method: Stop what you’re doing, Take a breath, Observe, and Proceed. This mini practice can be done anytime, whether you're brushing your teeth or waiting for your coffee. It’s a quick reset that helps you stay grounded.

You don’t need an elaborate routine to start reaping the rewards of meditation. Whether it’s a few minutes of mindfulness or a guided app session, the key is consistency. Remember, progress might be slow, but every mindful moment counts!

What Are Adaptogens, And Can They Soothe Anxiety?

Adaptogens are powerful herbs that help your body adapt to stress and restore balance, making them an effective and natural tool for managing anxiety. Popular adaptogens like ashwagandha, rhodiola, and holy basil work by lowering cortisol, your body’s main stress hormone, and regulating your stress response.

When added to your daily routine—whether in the form of teas, supplements, or powders—adaptogens can promote calmness without the side effects of traditional medications. Studies suggest they not only help ease anxiety but also improve sleep and energy levels, making them a gentle, holistic solution for stress.

While they aren’t a miracle cure, adaptogens offer a simple, natural way to help ease anxiety and promote a sense of calm in your daily life. If you’re feeling stressed or overwhelmed, adding these herbs to your wellness routine might just be the boost you need.

Can’t Stay Asleep? This Might Be What You’re Missing

Struggling with restless nights and high stress? You're not alone—quality sleep starts with lowering cortisol levels and creating a relaxing nighttime routine, something that MoonBrew can help you with.

Here's what one happy MoonBrew customer had to say: "I have been using MoonBrew for 2 months and am seeing a difference (improved night time routine, waking up more refreshed, staying asleep longer)! Some of my symptoms of high cortisol are vanishing! Great taste and look forward to drinking it every night!" - Melissa P (5 star review - Hot Cocoa, Verified Purchaser)

Why we love MoonBrew:

• Delicious & soothing—a perfect nightly ritual with our indulgent flavors

• Melatonin-free and non-habit forming, so you can enjoy it every night without worrying about dependency or next-day drowsiness

• Supports relaxation & stress (cortisol) relief for better sleep quality

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Say goodbye to restless nights and hello to deep sleep & refreshed mornings. Learn more here! 

Thank you to MoonBrew for sponsoring Note To Self. 

How Meditation Can Change Your Day

Incorporating daily meditation into your routine offers a host of benefits, from reduced stress to increased focus. Even just 10 minutes a day can help your mind stay present, improving your mental clarity and decision-making skills. Studies show that regular meditation reduces mind wandering and boosts concentration, helping you feel more centered throughout the day.

Beyond focus, meditation has physical health perks too. It can lower cortisol levels (the stress hormone), helping to calm both your mind and body. Studies have even linked regular practice to better sleep and enhanced immunity, making it an excellent tool for overall wellness.

The best part? Meditation doesn’t require a lot of time. Starting with small, manageable sessions—just five or ten minutes—makes it easier to stick with. And setting a consistent time each day can help turn meditation into a habit. Use an app like Headspace for guided sessions that are perfect for beginners and seasoned meditators alike.

Whether you’re looking to reduce stress, improve sleep, or just find more calm in your day, daily meditation could be the practice you’ve been missing.

A Note From Us

Wellness Round-Up:

1. How to get rid of a tight neck and shoulders

2. 3 personal finance goals you can set this year

3. One secret that could change your sleep game

4. One breathing exercise to try before you get out of bed today

Parting Thoughts

• ✅ True or False: True! Practicing meditation before bed can help calm the nervous system and make it easier to fall and stay asleep.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers’ lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Meditation isn’t about being perfect—it’s about showing up for yourself, even if it’s just for a few deep breaths. Whether you have five minutes or fifty, taking time to pause can help bring a little more clarity, calm, and intention into your day. So go easy on yourself, embrace the stillness (or the chaos), and remember: every moment of mindfulness counts. 💛

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!