It’s always lurking around, ready to pounce on us with its pals cortisol and adrenaline, making our hearts race and our muscles tense. But did you know that we have a secret weapon against this unwelcome intruder? It’s called The Relaxation Response, and it’s our ticket to peace and tranquility.

So, picture this: You’re in the middle of a stressful situation—maybe work is piling up, or you’re dealing with a challenging relationship, or your car has broken down unexpectedly and you have to find money to pay for repairs. Your body goes into full-on fight-or-flight mode, pumping out stress hormones like there’s no tomorrow.

Now, fight-or-flight mode is super important, it gets us moving when there is danger.

The problem is, in our busy, always on the go world, our body perceives everything as potential danger. That conversation we are avoiding, that social situation that we are nervous about, those bills we have been putting off paying, those reviews we received at work on online.

But here’s the thing: if you stay in this stress zone for too long, it can mess with your mind and body big time.

Mentally, you might find it harder to focus, or decision fatigue hits faster, or you snap sooner at the people you love making you feel like a real a-hole. You might feel on edge, irritable, or just plain overwhelmed all the time. Physically, chronic stress can weaken your immune system, leaving you more prone to getting sick or developing long term chronic conditions. It can also cause muscle tension, headaches, and just leave you feeling drained and exhausted and like you have nothing left to give to anyone anymore.

In case you didn’t know, these are the signs of burnout knocking at your door and you DO NOT want to let them in.

So, our body is meant to shift from the Stress Response to the Relaxation Response (check out the book by Dr Herbert Benson if you want to see the science), BUT it can’t do it automatically anymore, thanks evolution! We have to consciously do things that shift our nervous system out of fight-or-flight and into homeostasis.

But fear not! There are ways to send stress packing and return to a state of Zen-like relaxation. Here are some strategies to help you reclaim your calm:

1. Take a Breather: Literally. Deep breathing can work wonders. Try inhaling slowly through your nose, filling your stomach and pushing it out, holding for a moment, and then exhaling slowly through your mouth. Repeat a few times, and feel the tension melt away. You won’t realise how shallow you breathe on the regular until you try this. Our organs need us to fill our diaphragm, so breathe away.
2. Get Your Om On: Meditation isn’t just for yogis. Find a quiet spot, close your eyes, and focus on your breath or a calming mantra. It’s like hitting the reset button for your mind. We have a bunch of free meditations on Insight Timer you can check out if you like to be guided.
3. Let Your Muscles Unwind: Try progressive muscle relaxation. Tense each muscle group in your body for a few seconds, then release. Start from your toes and work your way up to your head. It’s a great way to release physical tension.

We have a faster way of doing this, it’s called The Quiver Reset™️ Technique. Check it out if you want to shift stress fast!

4. Embrace Mindfulness: Being mindful means being present in the moment without judgment. Practice mindfulness in your daily activities, like eating or walking. It can help you stay grounded and reduce stress. Just make sure you are focussing all of your attention on the task you are doing, instead of doing a million other things at the same time.
5. Move That Body: Exercise is a fantastic stress-buster. Whether it’s a slow walk, a dance party in your living room, or some yoga stretches, get moving to release those feel-good endorphins. Just be mindful that this should be low impact exercise, no running or boxing or HIIT as this will only pour more adrenaline and cortisol into your body. It’s fine to do for exercise, but it isn’t going to shift you into the relaxation response.
6. Nature Therapy: Step outside and soak up some nature. Whether it’s a walk in the park, sitting in your backyard or being near water, nature has a way of calming the mind and body.
7. Jam Out: Music has a magical effect on our mood. Create a playlist of your favorite calming tunes and let the music work its magic.

Remember, everyone’s stress-busting recipe is different, so don’t be afraid to try out different strategies and see what works best for you. The key is to make relaxation a priority in your life and give stress the boot before it overstays its welcome.

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What is Insourcing Healing?

Insourcing healing is all about looking within to discover the wisdom and resilience that already exists inside us. Instead of relying solely on external fixes, insourcing invites us to explore our internal resources for a more holistic and lasting healing journey. It’s about recognizing that the keys to our well-being are often within reach inside of ourselves, waiting for us to uncover and nurture them. 

If we know what signs and signals our body is giving us, we can develop our own language for interpreting what is going on. We can find the answers within us, instead of asking someone else to give us answers and seeking external validation. We can also find solutions inside of us too. 

That’s not to say that we don’t seek expert guidance, because that’s important too, but as I discussed with Dr Vishal Rao (an oncologist) on a recent podcast about radical healing, the external guidance or intervention should account for 10% of your journey. 90% of the inner work is yours to explore.

This can include:

• finding where you have energy blocks within your body and clearing them (as a result of trauma or emotional damage in the past)
• unpacking your patterns of behaviour that cause hurt and pain
• learning your emotional triggers and disarming them
• finding the things in your life that cause internal tension and put stress on your body and making changes where possible
• Creating new habits if the ones you have are actually hurting you
• finding your part within any relationship breakdowns or drama and forgiving yourself
• making different choices
• examining past traumas (ideally within a facilitated environment with a therapist or counsellor, so you don’t re-traumatise yourself)

Transform Your Perspectives

When we embrace insourcing healing, we start to see challenges and setbacks in a new light. Rather than viewing them as roadblocks, we see them as opportunities for growth and self-discovery. They provide the signposts for us to see where it’s time to look next. It can be a signal that we are ready to look at that part of ourselves that was happy to remain hidden. This shift in perspective empowers us to face life’s ups and downs with a newfound resilience and openness.

During my recovery after cancer surgery in 2000, I was gifted a copy of The Camino by Shirley MacLaine. I was completely inspired to recover and make the journey across the Camino when I healed. I started training for the great walk and injured my left knee – I tore the meniscus and the surgeon said, you won’t be walking across Spain without surgery.

I had made a commitment to myself after the last surgery in 2002, no more surgery!!! So I was not keen to have knee surgery and consequently we didn’t walk the Camino. BUT… the positive outcome from this “roadblock” is that every time I make a decision that isn’t taking me in the right direction, my left knee swells and sometimes I can’t even walk. The amazing thing is that when I revoke the decision I made, the swelling goes down, the pain leaves and I can walk normally.

Embrace Self-Compassion

A core aspect of insourcing healing is learning to be kinder to ourselves. It’s about treating ourselves with the same compassion and understanding that we would offer to a friend in need. This shift in self-perception helps us build a more supportive and nurturing relationship with ourselves, which is essential for long-term well-being.

The thing that I have found the most helpful in this regard is remembering that every day is a new day. And some days are better than other days. If I am having a challenging day with my health and wellbeing – I now know to ask if this pain, or emotion, or funky feeling even belongs to me. Because sometimes it doesn’t, so I bless it and return to sender. It’s amazing how this can help improve the sense of wellbeing. 

It is being kind to yourself. Some days you are being reminded that you need to rest, that you have to embrace balance in your life. Every day can’t be full and busy and hectic, without something having to give. Sometimes that is your body and your health. 

Stress takes it’s toll and we have to pay it, one way or another. We can pay up front by choosing to balance out our schedule or putting our body back into homeostasis, or we can pay after when our body puts us down for a break.

Use Mindfulness as a Gateway

Practicing mindfulness can be a powerful way to start your insourcing healing journey. Whether through meditation, deep breathing, or simply being more aware of your thoughts and feelings, mindfulness helps you connect more deeply with yourself. This awareness can guide you on your healing journey, helping you understand your needs and how to meet them.

I have discovered that the key to mindfulness is to do something small consistently each day. When I was diagnosed with cancer, I asked for inner guidance on how to heal from this. My intuition was to meditate for an hour in the morning and an hour in the evening. Did I want to do this every day? No. Did I do it every day till I fully recovered? Yes.

Did funky health challenges come back when I stopped my mindfulness practices? Yes. So now it is part of my nightly routine.

The Empowerment of Choice

Insourcing healing reminds us that we have the power to choose how we respond to life’s challenges. It’s about recognizing that our circumstances don’t define us and that we can take proactive steps to improve our well-being. This sense of empowerment can lead to more intentional choices that align with our values and goals.

Instead of feeling stuck in a difficult situation, you might explore different options and choose a path that feels right for you, even if it’s challenging.

I have found that I get a more spacious feeling of choice when my stress levels are at their lowest. So I have developed a number of ways to keep my stress levels low. Check out our article of “The Stress Standoff: How to Kick Stress to the Curb and Return to Homeostasis”.

Personal Transformation

As you dive deeper into insourcing healing, you’ll likely experience personal transformation. This journey is unique to you, based on your strengths, weaknesses, and experiences. Through this transformation, you’ll discover new aspects of yourself and unlock your potential for healing and growth.

The more you insource your healing, the more confident you become and the more you understand that you are the one with the greatest influence on your health and wellbeing. The biggest discovery I have made in my healing journey is that the body can’t heal when it is in fight/flight response – the body heals when you are in the relaxation (homeostasis) response. So my primary focus each day is the ensure that my stress levels are low and I am in homeostasis.

The body KNOWS how to heal, our responsibility is to give it the correct environment for it to heal. Nobody else can do that for us – we have to do this.

How Has Insourcing Transformed My Well-being?

For me, insourcing healing has been a revelation. It’s allowed me to approach challenges with a newfound resilience, viewing them as stepping stones rather than stumbling blocks. Mindfulness practices have become daily anchors, providing solace and insight in the midst of life’s demands. Embracing self-compassion has been transformative, creating a foundation of inner strength and acceptance.

Insourcing healing is an invitation to embark on a journey of self-discovery and well-being. It’s about tapping into your inner resources and using them to transform your life. As more people embrace this approach, we can shift the way we think about and cultivate well-being, creating a more compassionate and empowered world.

How has insourcing healing transformed your approach to well-being? Share your thoughts in the comments below and let’s continue this empowering conversation.

#InsourcingHealing #WellBeingJourney #InnerTransformation

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For me, my experience with grief is through the loss of my mum.

My mum has lived in the same town as me for the last 6 years and my husband and I have been her primary carers. Mum and I have seen each other almost every day, or talked on the phone. She was one of my biggest supporters from the very beginning, never doubting my abilities even when others did.

After she passed, I went through waves – waves of being ok and waves of really not being ok. Every day is different and I am learning to just ride the waves.

According to Beyond Blue…Grief has no set pattern. Everyone experiences grief differently. Some people may grieve for weeks and months, while others may describe their grief lasting for years.

This is definitely true for me. I believe no two people experience grief the same way.

I wrote a piece on grief and how it has affected me, and wanted to share.

***

Grief is physical. It is real. And it can be tough to navigate.

I am recognising the signs and symptoms of grief.

They come seemingly out of the blue and without a trigger.

BAM!!! Cut off at the knees again.

I rarely cry outwardly except maybe when I’m watching videos on YouTube.

In saying that … grief feels like I have cried days of tears endlessly when not a tear has been shed on the outside.

It feels like an elephant is sitting in my head and the weight and pressure of functioning can feel too much.

The feeling of not being *rsed to do anything is profoundly hard to overcome.

The body is heavy.

The mind is numb.

There is no room or capacity for another or others.

Grief knows no boundaries.

Grief is when you learn about your boundaries.

Grief is when you step up and say no when you don’t have capacity.

Grief is when you don’t push through because you and others have expectations of you.

Grief is not being sad.

Grief is not depression.

Grief is in a league of its own.

And … in saying that … grief is unique to the individual.

Grief does not need to be fixed!

Grief is a process to be traversed.

Grief requires space.

There is Grace in grief.

Grief does not = there is something wrong with you.

Grief cycles and has its own rhythm.

It’s amazing how one day feels so different to the day before.

I am okay … I am on the other side of this cycle.

I am grateful for this profound experience of grief.

Today I am excited for the future. I won’t always feel this excitement, but I can remember it on the days I don’t feel it.

Thank you for being on this journey with me.

***

End notes:

If you know someone who is experiencing grief, it is important to honour this and ask them how they are feeling and if you can help.

If you or someone you know are struggling with grief, there are many resources online to help with grief. The Australia Centre for Grief and Bereavement lists many services available.

Julie Lewin – a world renowned Medical Intuitive started her journey in the art of intuition in 1984. She appeared in four episodes of the TV show “The Extraordinary” in 1994/96 which was syndicated to 22 countries.  She’s a published author, co-author of which 2 x Amazon #1 Bestseller and has a Bachelor in Metaphysical Science. Julie won the Our Internet Secrets Business Builder Award 2013, founded a charity in 2004, is a global & multi-language meditation teacher on Insight Timer, Brainwaves, NOW & OliOli apps and runs transformational 1:1 retreats. 

Photo by Karim MANJRA on Unsplash

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There is a lot of talk about IQ (Intelligence Quotient) and even EQ (Emotional Quotient) but increasingly people are talking about SQ or Spiritual Quotient.

Spiritual Quotient (or spiritual intelligence) involves a sense of deeper meaning, of looking and acting upon what is your authentic self.

We need to change the conversation.

Talking about the SQ is becoming an increasing part of the modern medicine healing journey. It can no longer be seen as just taking the medication and getting better, or simply having an operation and not taking a part in your recovery. There is a focus on the holistic care of a person – the physical, mental and spiritual healing.

I came across a TEDx talk by Oncologist Dr. Vishal Rao, who advocates for an integrated approach to cancer treatment. He believes that cancer patients should be involved their recovery journey and that the spiritual side is just as important as radiation and chemotherapy.

Dr. Vishal helps to empower his patients by asking how they are participating in this journey. He found that many patients do not even know what drugs they are on, as it is too complex. Many people just leave it in the hands of their doctors. He believes that the doctor needs to work on removing or reducing the cancer, and the patient works on the rest of themselves. Breathing, diet, meditation, prayer and mindset all promote healing. These are things a doctor cannot do.

Removing negativity

Negativity can play a big part in a healing journey. Words such as fight, can have a negative impact on the body. Negativity affects our brain by causing a stress reaction and releasing hormones that inhibit our ability to think clearly and logically. Changing our vocabulary to remove words like fight, can play a big part in changing our mindset and increasing our healing capacity. Instead of fighting a cancer, we should think of healing a cancer. When our brain is no longer acting from fear, we have space to concentrate on moving from illness to wellness.

Find your purpose

Dr. Vishal leaves us with an interesting lesson. He asks his patients to find the purpose. Why do they want this extra time earthside? What will they do with this time? By working out what is it that we want do, we are able to channel this energy into something positive and give our bodies a reason to heal.

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One thing we eat a lot of is coconut flour.

Coconut flour is a great substitute to wheat flour and it has many more health benefits. The flesh from a coconut is dried and the fat is removed, then it is ground down to a fine powder. It has a mild coconut smell to it but this isn’t noticeable in any cooking.

Coconut flour is a grain-free, high fibre flour. In fact, coconut flour has the highest percentage of fibre content of all flours! High fibre diets may contribute to lowering cholesterol, aiding digestion and even regulating blood sugar. It also contains more protein than wholegrain flours.

Some chefs suggest that because coconut flour doesn’t contain any gluten that you need to use eggs with it, to bind mixture together. I haven’t found this, however I do make my vegan coconut cookies with chia seeds, so maybe this helps.

When you cook with coconut flour, you will find you need to use significantly less than cooking with wheat flour. That’s because the flour absorbs the liquid in the recipe. Cooking with alternative flours can be tricky, so if your recipe doesn’t work the first time, don’t give up! The benefits to eating healthy far outweigh the effort of trying.

Below is my vegan coconut cookies recipe. I’d love to know what you think!

Vegan Coconut Cookies

1 cup sugar

½ cup butter

4 tablespoons chia seeds soaked in 5 tablespoons water for 15 minutes

½ teasp vanilla

½ cup sifted coconut flour

2 cups grated or flaked coconut

Mix together butter, sugar, chia seeds and vanilla. Stir in coconut flour and coconut. Drop spoon-size mounds 1-inch apart on a creased cookie sheet. Bake at 190 degrees C (375 degrees F) for 18-20 minutes or until golden brown. Remove from cookie sheet immediately and cook on wire rack. Makes about 20 cookies.

Want to read more?

References:

https://www.niulife.com.au/coconut-flour-explained/#:~:text=Coconut%20Flour%20is%20high%20in,much%20fibre%20as%20soy%20flour.

https://www.healthline.com/nutrition/coconut-flour#benefits

Julie Lewin – a world renowned Medical Intuitive started her journey in the art of intuition in 1984. She appeared in four episodes of the TV show “The Extraordinary” in 1994/96 which was syndicated to 22 countries.  She’s a published author, co-author of which 2 x Amazon #1 Bestseller and has a Bachelor in Metaphysical Science. Julie won the Our Internet Secrets Business Builder Award 2013, founded a charity in 2004, is a global & multi-language meditation teacher on Insight Timer, Brainwaves, NOW & OliOli apps and runs transformational 1:1 retreats. 

Photo by Louis Hansel @shotsoflouis on Unsplash

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A phone walking buddy.

Yes, I have a friend who lives in the city and every day we call each other while we go for a walk. We keep each other accountable and motivated, and it makes the time go so fast.

Its easy to get caught up in excuses, especially if you don’t have anyone to walk with in person. Frank walked just that little bit too fast for me and my friend’s husband walked a little bit too slow for her … and when we walk and talk on the phone, we walk at our own pace. 

But when someone else is relying on you it is harder to cancel, because you are letting them down. My friend said, I must really love you Julie – it is bucketing down and freezing cold… yes, we walked that day too with umbrellas.

And when you schedule time into your diary every day, you are also clearing mental space for that exercise. 

Plus, having a buddy makes exercise fun. Instead of constantly thinking about the exercise you are doing, you are distracted with conversation that you enjoy! And I have found it is a great time to discuss new ideas and thoughts as you have a dedicated listening ear. Be sure to give each other sharing time and quality listening time.

It is even better if that person is a mentor or trusted friend and can give advice whenever needed, too. Some of the clients I mentor ,walk during our call … that’s how I got started with walking and talking, I asked if it was okay if I walked with them. They said, yes of course!

Wearing Weights

The other thing I have started doing while working is wearing ankle weights. My doctor recommended them a while ago, however I forgot and have only just recently started wearing them again. He said that it would help my bone density. 

Turns out that when we put minor stress on our bones, it signals the cells in our bones into action, creating stronger bones! I don’t even notice the weight now, and when I take them off I feel like I am as light as a feather and walking on clouds. It’s important to take into consideration your own health, however weights could be a great addition to your daily exercise!

What’s a new habit you’ve started since COVID? 

PS … One of our community shared this habit with us by email – “I listen to podcasts on my walk and will only allow myself to listen to them while I am walking.  So, if I want to listen to a podcast I had better hit the pavement.” Thank you Trish 🙂

Julie Lewin – a world renowned Medical Intuitive started her journey in the art of intuition in 1984. She appeared in four episodes of the TV show “The Extraordinary” in 1994/96 which was syndicated to 22 countries.  She’s a published author, co-author of which 2 x Amazon #1 Bestseller and has a Bachelor in Metaphysical Science. Julie won the Our Internet Secrets Business Builder Award 2013, founded a charity in 2004, is a global & multi-language meditation teacher on Insight Timer, Brainwaves, NOW & OliOli apps and runs transformational 1:1 retreats. 

Photo by Emma Simpson on Unsplash

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Over the years I have tried many many things, and have finally worked out what works for me and wanted to share it.

It’s important to get prepared – try not to finish up whatever you are doing and just go and lie down in bed. Our bodies need time to unwind first. Make this a priority every night. Allocate half an hour to this routine and give your body the best chance of sleep.

No screen time

The screens on our devices emit a blue light that interferes with our circadian rhythm (the natural daily rhythm of our body). The light delays the release of melatonin meaning that after using it, it will take us longer to go to sleep. Not only that, staring at a screen increases our alertness and can trigger our emotions. Scrolling through Facebook and seeing something upsetting can induce anxiety, delaying sleep or even just impacting the quality of our sleep.

Tip – If you must look at a screen, turn on the blue light filter or night setting on your phone or device. This filters out the blue light.

Engage in a tactile activity

For me, the time before bed is for reading a physical book or playing sudoku. Physically touching an object seems to help me to relax. There is nothing quite like curling up with a good book.

Food

Try and eat well before you go to bed (2-3 hours) to allow your body to digest the food. If you enjoy a hot beverage, make sure it doesn’t contain any caffeine. Try a chamomile or peppermint tea. If you have tried my suggestion of thyme tea, bedtime is a great time to enjoy a cup.

Strangely, if I eat beef for dinner, I cannot sleep, and I’m not sure why. I mentioned this to a friend and she told me she has the same problem. The only time that it makes a difference is if the beef is organic and the animal has been killed humanely. 

Meditation

Meditation can be an immense help with sleep, especially a guided meditation. If your mind is racing, listening to someone guide you through can really be a wonderful distraction and way to calm down. I have a free deep calming sleep meditation available on Insight Timer. I’d love to know if it works for you.

For more tips on a good night’s sleep, take a look at my previous blog on how to sleep better.

I hope this helps.

Julie Lewin – a world renowned Medical Intuitive started her journey in the art of intuition in 1984. She appeared in four episodes of the TV show “The Extraordinary” in 1994/96 which was syndicated to 22 countries.  She’s a published author, co-author of which 2 x Amazon #1 Bestseller and has a Bachelor in Metaphysical Science. Julie won the Our Internet Secrets Business Builder Award 2013, founded a charity in 2004, is a global & multi-language meditation teacher on Insight Timer, Brainwaves, NOW & OliOli apps and runs transformational 1:1 retreats. 

Photo by Alexandra Gorn on Unsplash

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Unusually for the doctor, I refused to take medication and preferred to do my own research. Additionally, during my cancer treatment I had my thyroid removed (the thyroid is the master gland which tells the body to put calcium back into the bones). This combination was clearly not ideal and so my research led me to Vitamin K2 – and more specifically Menoquinone-7.

It is one of the lesser known vitamins, however it is one you probably should know about. This is especially true as we enter the ‘wiser’ years of life (haha!) and for those who care about their heart and bone health. 

Vitamin K2 is one the 3 types of vitamin K, and it plays many important roles in the health of our body, primarily in our bones and heart.

Studies have shown that vitamin K2 can help with osteoporosis, especially menopausal osteoporosis. Promising results from Japan show a high K2 diet can prevent a further decline in bone density.

Vitamin K2 plays a huge role in bone health. It is essential in regulating calcium deposits, which means it is responsible for calcification of bones. Think of it as the traffic controller for directing where calcium goes in the body. It also helps to metabolise calcium allowing it to be absorbed into the bone structure.

Speaking with my doctor, he said 100% of cancer patients have low Vitamin D. This made me think. Maybe there was something more to this. I did more research. I found that Vitamin D3 together with Vitamin K2 can have a positive effect on bone health. My research has found that a daily dose of 180mcg of menoquinone-7 is ideal which is what I take.

I now take Vitamin D3 and Vitamin K2 together (although as separate supplements) and have noticed a significant improvement. Please note – do your research about when is the best time to take these supplements in the day. For example, I take mine at least 4 hrs away from my thyroid medication.

I am also walking every day and feeling better than I have in a long time. 

Vitamin K2 has a bacterial origin, meaning that it is primarily found in foods like high fat dairy products from grass feed cows, hard cheeses, fermented foods (think sauerkraut), salmon and other fatty fish, and liver and other organ meat. 

Our gut bacteria can produce some K2 or transform some K1 into K2, however, often we need to supplement it within our diet.  

So if you are looking to improve your heart and bone health – which is important at any age – try adding some vitamin K2 into your diet. 

I hope this can help.

Julie Lewin – a world renowned Medical Intuitive started her journey in the art of intuition in 1984. She appeared in four episodes of the TV show “The Extraordinary” in 1994/96 which was syndicated to 22 countries.  She’s a published author, co-author of which 2 x Amazon #1 Bestseller and has a Bachelor in Metaphysical Science. Julie won the Our Internet Secrets Business Builder Award 2013, founded a charity in 2004, is a global & multi-language meditation teacher on Insight Timer, Brainwaves, NOW & OliOli apps and runs transformational 1:1 retreats. 

References:

Feature photo by The Tonik on Unsplash

https://www.healthline.com/nutrition/vitamin-k2#sources

https://www.medicalnewstoday.com/articles/325059#what-is-it

https://www.todaysdietitian.com/newarchives/060113p54.shtml 

https://www.pointemagazine.com/foods-for-strong-healthy-bones-2646028207.html?rebelltitem=4#rebelltitem4 

https://chrisrosenbloom.com/2020/02/11/food-fitness-after-50-good-bones/?fbclid=IwAR21MnxZwXLWkNhRxUZ0enbkrD1xShzEuwahsTuBvogFyXBOabgeOMA3vmI 

https://experiencelife.com/article/heres-what-to-know-about-vitamin-k/?fbclid=IwAR1oHC2c3ZmsOV4WIiF0F353Ibbt6HDG2icA3hW7JE28QDa5AEsK4mOUGL0#.Xjwz_chXS-M.facebook 

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