Meine Ayurvedische Morgenroutine 

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Meine ayurvedische Morgenroutine – ein Gästebeitrag von Denise 

„The secret of your future is hidden in your routine.“

Dieses Zitat habe ich vor nicht allzu langer Zeit gesehen und direkt abgespeichert.

Ich bin immer eher ein Mensch ohne Routinen gewesen. Read More


Selbstliebe als Eltern. Wie, wann und warum es so wichtig ist für Eltern & Kind.

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-Self-love as a parent. How, when and why it is so important for parents & child. // Find the English version below-

Mit dem Eltern- Werden wird man auf einmal von einem zum anderen Tag verantwortlich für einen anderen Menschen. Diese Verantwortung beginnt zwar schon mit der Schwangerschaft jedoch ist sie um einiges präsenter und vor Allem auch zeitaufwendiger wenn das Kleine dann geboren ist. Sich Zeit für sich selber zu nehmen als Mutter benötigt eine gewisse Bemühung beziehungsweise die notwendige Motivation. Ich setze mich mit dem Thema sehr viel auseinander als Psychologin und Life Coach aber auch als Mami und damit mit meinen eigenen Erfahrungen und Herausforderungen. In diesem Post teile ich mit euch warum Selbstliebe als Mami aus psychologischer Sicht so wichtig ist für die Eltern selber aber auch für die Kinder und wie wir es umsetzen können.
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My Journey towards Becoming a Certified Relaxation Coach Part 2: Progressive Muscle Relaxation (PMR)

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As part of my Relaxation Coach certification I did a training in Progressive Muscle Relaxation (PMR), a relaxation technique, which is especially suitable for people who find it difficult to relax or for those who easily fall asleep during relaxation exercises. This might sound contradictory at first, but I will explain further down why it isn’t. This weekend has yet again deepened my knowledge and understanding of stress and I learned another relaxation technique allowing me to offer a wide array of different techniques. I find it very important, because we are all different and different techniques work for different people.
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My Journey Towards Becoming a Certified Relaxation Coach Part 1: Autogenic Training

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Last weekend I began my training to be certified as a Relaxation Coach (Entspannungscoach). The training consists of three weekends covering different topics and techniques helping people to de-stress and relax. Besides learning new things and deepening my knowledge in topics I believe to be very important and helpful I am very excited that the certification allows me to offer my clients courses here in Germany, which will be partially covered by the insurance. Last weekend I completed my certification in autogenic training, a highly effective relaxation method, which can be learned and applied by anyone. In this post I am sharing my experience from this weekend and knowledge of autogenic training.
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Keeping Up a Balanced Self-Care Practice As a Mommy

Sarah_Marcos_357Self- care is key to well-being, but it is not always easy to keep up with a regular self- care practice. For many it is difficult to develop one at all. Being a mom means putting ones own needs aside and fully being there for the baby. Balancing taking care of one self with taking care of the baby can be very challenging, yet very important. In this post I talk about why the practice of self- care as a mom is so important and how we as moms can balance fully being there for our baby with being there for our self. I call it self-care practice because it is a continuous process of learning. At times it works better and others less, always requiring us to reflect, learn, and adapt to any given moment.
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How to Keep Calm When Your Baby Is Crying

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Nailah is now eight weeks old and within these eight weeks we have gone through days of almost no crying at all to days with a lot of crying. We are learning to differentiate between the different cries, trying to understand what Nailah needs when she cries. Hearing Nailah cry can be challenging and sometimes I wish she could speak in a language we understand and tell us what is wrong so that we can give her what she needs. This is obviously not an option and that is why we as parents need to learn to deal with our baby crying. In the past weeks I have been working on learning ways to keep calm also in moments where Nailah cries for longer periods of time or in public spaces.
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Healthy Food Healthy Body

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Food is energy and fuel for our body and so much more than that. Many people see food in numbers, counting calories, paying attention mostly to how much food and calories they consume in order to not gain weight or lose weight. Others do not pay attention to what they eat at all, just feeding themselves with what is in front of them or seems like the tastiest or easiest in that very moment. If we do that we forget to pay attention to what we are eating in terms of nutrients and deprive ourselves of an important quality of food: nourishment. In this post I will explore why we should not only look at how many calories we consume, but at what we eat and why this is so important on a physical level for our health in the here and now and later in life.
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Teaching Your Mind to Function Positively: The Power of Affirmations and Self- Affirmation Practices

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It’s that time of the year again: the beginning of January, the beginning of a new year. For many people this means new goals and resolutions. The problem with that so often though is a lack of proper reflection, looking within, checking what truly is good for the self, setting the mind to working towards that and doing so on a daily basis. Our mind should not only be set to achieving our goals and resolutions for a few days at the end of the year and at the beginning of the year, but on a daily basis and in a positive way. A mind, which is set to function positively, will help us not only in working towards our goals but also in working towards a higher well- being. Daily affirmations and self- affirmation practices are great and simple ways to teach our mind to function positively. This post will explain what affirmations and self- affirmation practices are, how they work, and how you can create your own affirmations.
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Bedtime Rituals: Calm Your Mind and Increase Quality of Sleep with these Simple Tips

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Good sleep is crucial for physical health as well as mental well- being. While we sleep our body rests, recovers and repairs. Efficient sleep is crucial for our level of energy and mood the next day. Sleep is important for our entire being and this post will introduce you to a few techniques, which help you increase quality of sleep and with that feel better throughout the day.
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Beginning a Yoga Practice

P1050644The practice of yoga is a beautiful one, which truly enriches one’s life. I can tell you from my own experience. There are so many ideas, expectations, and stereotypical opinions around yoga, which unfortunately prevent many from practicing yoga. In this post I will address some of those, talk a bit about why yoga is for everyone and give some tips for those of you who would like to begin a regular yoga practice or just try it out, but are not sure how to. I will be focusing on the physical practice of yoga in this post, though it is important for me to mention that yoga is not just limited to the physical practice, but includes all aspects of life.
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