Having difficulties in life is a part of life. Hopefully they don´t show up too often, but if they do I have the perfect medittaion for you!
This is a simple and ancient meditation to resolve conflicts we have within ourselves. Do it and see what changes occur. Lead yourself through. The moment the body detects that the air is out and it will start to adjust and balance the entire system.
I´m taking a break from the blog
I took a long vacation - the longest ever - over the summer and did nothing basically. I needed some time to rest and slow down. You can think as yoga teacher I have the most relaxed and comfortable job in the world, but it can sometimes be too much even in this occupation. I do love my job, I´m living my passion. Love meeting all my local yoga students, clients, online students... But after thinking, as I had a lot of time for it this summer, I realized I need to let go of something. Making some space in my life. My local yoga classes are expandning, and I don´t have enough time or energy to do everything that I want anymore. So I decided to take a break from blogging on Healing from within with yoga & food. Just let it rest for a while and focus only on one thing for a while. For how long I don´t know. Will I come back? I don´t know.
So this is kind of a goodbye for a while. Well, I´m still here. Still reachable on my email and social media. My website with all helpful information is still up.
Love and light
It is 2016 and a new year! I´m always very excited when a new year is coming. It´s a good time for a fresh start and making changes in life.
I first wrote this blog post to my local yoga students. What I hear from them is that they really want to start their yoga practice at home but it is so difficult to get started. Then I was thinking: that this is probably a problem for most people.
So I want to share my best tips so you get started with your yoga practice at home. Because the truth is: When you get a regular yoga practice you start to notice the benefits from it. It starts to shift and transform you in a deeper way. You get more aware of your body and mind. You start to change in your way of behaving and thinking. You love yourself more. You become your best friend.
So here we go. My best tips to finally get started with your yoga practice at home:
(Further down you have a pdf you can download and answer some questions to make the shift easier for you)
1. Do one thing at a time
My first advice is to only do one thing at a time. I know many of you want to make a lot of changes, especially after New Year. You want to lose weight, eat healthier, clear clutter, start exercising, go to bed earlier, be in nature more often etc. (Oh yes, this is my list! ☺ ) For some of you it´s no problem doing everything at once, but for most of us it is. You get too overwhelmed. Starting with many changes at once decreases you change to success. Monofocus is the big deal.
So start with one thing you want to change or start with. For example doing yoga at home.
Ask yourself why you want to do this. Think for a moment. WHY do you want to do yoga at home? Do you feel calmer, more energized, happier, less pain, better sleep and more focused? And WHY do you want to feel this way? Do you want to be able to do more fun stuff? What fun stuff? Meet more friends, go out in nature more often, start that course you´ve wanted for so long but not had the energy to start?
3. Set a goal
One thing I often hear is that you don´t have time to incorporate yoga into your day. It feels totally impossible and overwhelming to get that into your schedule. It is useless to set a goal that you are going to do yoga every day for one hour if that is not even in your fantasy. When you set a goal it needs to be realistic. It must be possible for you to achieve. So always when you set your goal, make it realistic.
Decide how much yoga you want to do
So when setting a goal, first decide how much you want to do yoga in minutes. Can you do 15, 30 or 45 minutes, or is that too much? Then start with 5 minutes, and from there you increase over time. The first week 5 minutes, the second week, 7 minutes and the third week 10 minutes and so on,
that´s how you´ll succeed. After a while you want more. You want to feel more of that feeling you get after the yoga practice.
Decide how often you want to do your yoga practice. Do you want to do it three times a week, 4 times or every day? What is realistic for you?
Decide what days you are going to do yoga and WHAT TIME. Do you want to do it in the morning, or is that not realistic? My advice is to try do it in the morning. You´ll have the benefits from the yoga practice during the day and it is more likely you actually will do it.
Now – write in your calendar when you are going to do your yoga practice. This step is very important. What you see is what will happen more likely.
Ok now you know when and for how long you want to do your yoga, it´s time to find a space to do it in your home. It doesn´t have to be any fancy, just a practical place where you can have some time for yourself.
And while you´re at it, make your practice into a ritual. There has been shown that rituals make it easier for us to stick to our habits. Maybe you cam light a candle before you start, and sit in gratitude for a moment.
4. What tools do you need?
What I hear from my clients and students is that it´s so much easier to do yoga when you have instructions like audios or videos. You just need to focus on what you are doing and not about time and what comes next in the sequence. Here are some suggestions from me if you want to start (my own products):
All of my yoga programs come in different length so you can choose depending on how much time you have.
Three yoga poses you can do in bed
Three yoga poses for lower back pain
Three yoga poses to lower stress
Three yoga poses for better digestion
5. Get support
When you are making changes in your life it is important to have support, people that are supporting you with your changes and cheering on the way. Start to talk to your closest family members what is about to happen in your life. Tell them what you are going to do and why. That you need their support to succeed. Who knows? Maybe they want to do yoga with you?
Maybe you have a friend that you can do your yoga practice together with and support each other in the process? You can plan together and talk about your experiences together.
Book a private session
If you don´t know what kind of yoga program or how to plan your yoga practice it can also be great to have a private session. In this session we talk about what you need and you get a yoga program that is for your needs. I also check via email and with a follow up how you are doing, and that can give you more motivation and security.
You can read more about it here.
In yoga as in so many other things when it comes to transformation in your health you need regularity and consistency in your practice. In studies in Sweden it has been shown that practicing yoga for 2-3 days a week helps you to lower the stress hormones and gives you an increased well being. I also hear from my yoga students that coming to my classes once a week makes a big difference in their life. But what could happen if you do your yoga more than that?! Let´s say 4-7 days a week? Your life would probably change in so many ways!
As human beings we are made to have habits. When you do one thing in the same way, the same time, and in the same place for a longer period of time, it´s like a re-programming in your brain. Your body and mind automatically does things without so much effort and resistance. For example you brush your teeth every day, it is automatically done. Why? Because you get the reward. Your teeth are clean and you have a fresh taste in your mouth. You have built up this habit over a long period at the same time, place and way. It has become a habit.
In the yogic tradition it is said that it takes 40 days to change a habit. That you need to do it every day for 40 days to make the routine into a habit.
So try your yoga program for at least 40 days. Write in your calendar when and how long your practice is going to be. Keep up with the yoga practice and try to do it even though you don´t feel great every time. What I hear a lot from clients and students is that sometimes they don´t feel good before they come to me. Maybe they have headaches, pains etc but they feel better after so it´s worth it.
Below you have a pdf to get you started to plan your yoga practice at home. There are questions that will help you a lot to stick to your yoga practice and not quit.
I wish you a wonderful new yoga year!
Download you pdf here!
I dont know about you, but I consider myself to be quite sensitive. You know that highly sensitive person? I easily absorb the energy of others and loose my own energy and power because of that. Maybe you recognize yourself in this?
I have several strategies to cope with this. You can read about some in this blog post and in this.
I also have an amazing meditation that helps you with this. You can download it as a MP3 and listen to it whenever you need! A meditation to take back the energy that belongs to you. This meditation is in two parts. First you get rid of energy you have absorbed from others. In the second part you take back what is yours. Your power, energy, good qualitites, love, eenergy etc. Enjoy! And let me know how it works for you!
To download: Click the picture below. Right click and save as. Or on smartphone: hold the picture and save link as...
In one of my yoga classes this fall, we´ve been doing a yoga set to strengthen your intuition. I don´t know what you think about when you hear the word intuition? For some of you it´s probably something totally normal and for some of you maybe something strange and ”New age”. The last 6 months or so I´ve noticed more than ever how my intuition has helped me in my life and it has been very important for making decisions and helping people. So in this blog post I want to share my thoughts on intuition. What it is for me, how it can help you in your daily life and how to strengthen it.
What is intuition?
The word in itself means:
It can be about having a sense that something is going to happen or that something is just right without having any idea how that message is coming to you. It´s just there in an instant. It´s like you feel it in your gut. It can be a feeling of reading between the lines, having a knowledge in a certain situation or/and to, in a sub-conscious level, comprehend something.
In the yogic tradition it is about strengthening your awareness and that is making you reach and get in contact with your inner teacher, your higher source of wisdom. Here you can see every moment in different aspects. You have the ability in every situation to feel what is best for you on a long term.
Personally, and I think many others of you, maybe know your intuition or at least have a sense of it. The hardest thing is to follow your intuition, to not act from fear and instead trusting your gut and having self–reliance.
Maybe you hear that inner voice, whispering to you what you should do (or maybe it is even screaming at you) and you just ignore it and don´t act after your inner wisdom and knowledge, with the result that you in the end will not reach your goals or develop personally and spiritually as much as you wish.
How do you know it is intuition and nothing else?
The sense of intuition is normally an instant feeling. Sometimes it can be difficult to distinguish your feelings. The feeling is immediate and sometimes another feeling can come quite rapidly after the intuition-feeling. It can be a feeling of fear or anxiety for example. I believe the intuition is always right, but that can also mean that you have to step out of your comfort zone and do things that can be challenging for you. And we need that reach a higher level of development personally and spiritually.
If you step out of your comfort zone and learn how to listen to your intuition you´ll be able to make right decisions in life and it will be easier for you to interact with people and also help people that are close to you. Life will be more fun, authentic and joyful. Not only to you, but also to people around you.
It is possible to learn to recognize the feeling of your intuition. The feeling is immediate, you know that gut-feeling that comes in an instant? When the feeling is right you sense excitement, a ”yes-feeling”. If you feel resistance or ”no-feeling” the decision is wrong. Sometimes you can feel confused or not sure, then you should wait and not take any decision at the moment.
If you don´t know if the intuition is a feeling of excitement you can ask yourself: from a scale 1-10 how much excitement do I feel right now? If you are closer to 1 the excitement is very low and your intuition tells you to not make that decision. If it is closer to 10 it is totally right!
How can you strengthen your intuition?
❤ To be in contact with your intuition you need stillness. You need to stay away from stress. There are many ways you can do this. Here is a list of my 4 favorite yogic tips to lower stress:
❤ Visualizing helps you to strengthen your intuition according to the yogic tradition. It helps to balance the left and right brain hemispheres. Using pictures and ideas can help to “reprogram” the brain. Here is one meditation that includes visualizing and also strengthens your electromagnetic field (the aura).
❤ In the yogic tradition the intuition is connected to the third eye point. This is the sixth chakra (in the kundalini yoga tradition). In the yoga I do, we always focus in the third eye point in the asanas as a way to connect and make it easier to focus, but it also helps to strengthen your intuition. The third eye point, or the brow point as it is also called, is in between the eyebrow 1,5 cm in (0,6 inches).
There are many yoga poses, kriyas and meditations that help to strengthen the third eye. Some poses are for example the bow pose, cat & cow pose, baby pose.
It is possible to train your intuition. Lower your stress, be in stillness, do your yoga, and learn in any given situation feel what you feel. Do the excitement practice above. Your life will be richer and you will develop both personally and spiritually.
Now I´m curious! How does your intuition help you in your life? Please comment below!
In my last blog post I wrote about why loving yourself is so important for healing. You can read about it here. I find that some days you need to give yourself more love than others. Over the years I have my strategies or tool box to give myself some love. I want to share them with you here. Maybe you have your own tools? I´d love to hear what they are!
Of course there are many yogic techniques you can use. In the yogic tradition love is in the heart, the heart center. And as we always work with the chakra system in yoga there are great yoga poses and meditations you can do for your heart.
Here you´ll find a mini yoga set for the heart.
This meditation is very good for self love. Check out the video here.
One yoga pose that really opens up in your heart center is Camel pose. It opens up the whole front of your body, is great for your back and especially opens up your chest and heart center. If you find this pose difficult you can start with the modified version and over time do the full pose.
This is how you do it.
Sit on your heels in Rock pose. With your spine straight. Kneel upright, reach back with one hand and grasp the heel on that side. Repeat on the other side.
Press the hips and thighs forward. The chest is lifted up and the head is tipped back but not dropped fully. Breathe deeply for 1-3 minutes in this pose.
Instead of grasping your heels with your hands you can support your hands on the lower back instead. Kneel upright and place your hands on the lower back at the waist level. Press your hips & thighs forward, lift your chest up and tip your head back. Breathe long and deeply for 1-3 minutes.
As I wrote in the blog post last time, you need to observe your inner dialogue. How you talk to yourself. Giving yourself a hard time and beating yourself up doesn´t help. Words are energy and they affect you from inside out. One way of breaking this negative self talk is to say affirmations. One way is to do mirror work, as Louise Hay teaches. Stand in front of a mirror and say: I love you, I really, really love you. It may feel awkward the first time, but after a while it gets easier.
You can read more about affirmations here.
Give yourself some self care
Taking care of yourself and nourish your body and soul is truly self love. To touch your body being gentle with yourself. To ask yourself: What do I need right now?
For me this can be to go for walks, taking a nice Epsom salt bath, massage myself with oils and just to take care of myself. Of course my daily yoga routine is a big part of my self care.
What do you do for yourself?
Do things that uplifts you and make you happy
What makes you happy? No limits! Write down 10 things that makes you happy. Do more of this. This is my list:
What do you do to give yourself some self love? Would love to hear from you! Please comment below!
I woke up this morning feeling pretty sad. Too many things are happening in life right now. A family member being ill, family being sad, being one week before my period (hormones) and got a big black bruise in my face from an acupuncture needle (feeling pretty ugly). It can be that I did a very powerful yoga set yesterday and a cleansing effect after that. Who knows?
But what I felt lying in my bed was: what do I need today to feel better. To feel that love I need today. Not to get stuck in an inner conversation of judgment, critics and feeling sorry for myself.
What came to my mind is how important it is to love yourself. Actually just thinking in this direction is a sign of self love. This would not have happened to me, let´s say 15 years ago. It has been a constant working process to love myself for the one I am.
It has as a matter of fact been very important in my healing process. Why?
I make decisions that are for my very best (and for others too)
And with that I mean I say no when I need to say no. I say yes when I need that. I look for answers that are best for my health and nourish my body and soul. I try to follow that and not think about other people´s opinions. It´s not always easy as I have chosen a path with a different life than other people around me. With diet, yoga, meditation and my job as a yoga teacher. It has been so important for me to follow my own strategy. To follow my heart. I notice when I don´t follow it, then things don´t work for me.
I treat myself with respect and love. Setting boundaries. (Still working on boundaries)
Love also a beautiful energy. You can really feel its power. It is an energy that affects us deeply within and has healing power, I think.ss
I have stopped with that inner conversation that puts me down. I never say to myself, my goodness I´m so stupid! You would not say mean things to your best friend when she/he is low and needs support, right? You would not hurt your child with negative comments if the child is sad and feels bad, right? I believe that your inner conversations are so important. They should be supporting and positive. So when your inner criticism starts, pretend that you are that child or best friend. Be supportive.
When I make mistakes I try to learn from them and not to give myself a hard time. To love yourself with all the flaws you have, that is self love. Even though you have pain, a bad day, have gained weight, made mistakes etc.
Of course sometimes I fall off the wagon like everybody else. And getting back on it again after a day of surrendering to my emotions.
I listen to my heart and ask what it needs to feel excitement and joy. What gives me sparkles in life? This I will share with you in my next blog post! Some things you can do for self love (and heal your heart).
Remember: Love yourself for the unique person you are! You are beautiful inside out.
In my last blog post I wrote what you can do if you feel low. 5 ways to beat the blues. In this post I shared 5 things you can do if you feel low or depressed. So if you haven´t read it yet, head over and read that.
There are also many yogic techniques you can use to lift your spirit or energy.
One simple but powerful technique is Bellows Breath. It is pretty short and you can do it whenever you feel you have a stagnation in your body, are tired or feel low.
This is how you do it:
Sit comfortable with your spine straight.
Bend your elbows with your arms up so your hands are on the side to your shoulders with the palms facing forward.
Inhale through the nostrils as you lift your arms up and spread your fingers.
Exhale as you come down again to the starting position.
Repeat 20 times totally.
Rest for 30 seconds.
And repeat 20 more.
Let me know how this exercise is working for you, in the comments below.
Feeling the blues. Feeling low. I think we all get there sometimes. We are humans with different emotions. Flowing. But if we get stuck in that low feeling, being depressed for a longer time (or shorter) we need to do something about it. Life should be beautiful and full of wonderful things. This is not always so, I know. Especially if you have a terrible painful illness that comes in the way. This article is for you that need to get up from the darkest of places and beating the blues.
I am fortunate not to get depressed so often. If I do, it mostly has to do with my cycle and then I know it will only last for a couple of days. (Read this blog post about your moon centers and how they affect you) But there was a time in my early twenties when I was very depressed. I was very self destructive, a goth (yes, can you imagine! But I had some really fun times in that period too!), drinking and partying. The opposite of my current life. After seven years I stopped taking my contraceptives that I took for my endometriosis pain. I wanted to see if my headache was caused by the pills. It was not, but wow my depression was! All of a sudden I saw light again! It was a huge difference! Since then my depression is not a big part of my life anymore. Of course it can come and go. I´m like everyone else, having adversities, feeling useless and wondering what on earth is my mission in life some times. These times don´t come often and mostly if they come it is with my cycle…
But I have a strategy when they come up and that is what I want to share with you today.
1. Do things that lift you up
When I feel low I try to do things that are good for me and make me feel good. I take some big self care time. I try to do things that I know I love. For me it is to do creative things. I love images and working on beautiful images with lots of colors. I can take a break and go and see if I can find some beautiful things or clothes in my favorite shops. Cooking, fixing my home. Listening to beautiful music. To sum it up: Finding the beauty in life again.
What are the things you love to do? Do it!
2. Meet people
When you are low it can happen you don´t want to meet any people, I know. But being alone can make you more depressed. Sometimes we need to be alone, just to be still and listen to our heart. Figuring things out. But don´t get stuck there. Schedule a meeting with your best friend, so you have something to look forward to.
I remember once when I was in India. I was totally alone. I didn´t really know anyone. I had just finished a 6 week auyrveda treatment at a retreat center and had just moved to a big house. I felt like the most lonely person on earth. I remember crying and calling my ex boyfriend in Sweden (really expensive call!) crying, flooding in tears. Hanging up, there was a black out, electricity can be really unreliable in India sometimes. It was like someone was telling me that I needed to get out of there. I did. Took a walk to a shop I had been to before. Met some wonderful people there and felt better.
So reach out! Don´t be alone in that darkness. You know deep inside people love you, but they can´t support you or help you if they don´t know you need support.
And speaking of that: if you are depressed, don´t be afraid of reaching out to professionals in the psychiatry field or your doctor. They are there to help!
3. Go outside into the nature
Being at home can be quite depressing. Being in nature has a healing effect. Maybe that is the last thing you want to do. To go outside. You only want to be in bed inside. But it is worth it. Drag yourself out there! The light is good for you! The nature is good for you. Walking barefoot is good for you. And some sun on your skin can be good. Lack of D-vitamines can also be a reason of being low. And lack of light that helps to increase the feel-good-hormone serotonin.
Here in Sweden it can happen we don´t see the sun for weeks! Living here my whole life I never get used to it. The last years I have been travelling to Brazil to visit my partner´s family, so it has been easier. You can also buy some light therapy. I have a lamp that has the same light as the sun, at home. It really helps. I also try to have a routine to go for a walk every day regardless of the weather.
4. Continue with your daily routines
When you are depressed it is easy to slip down and stop doing your daily routines: Eating on regular bases, taking care of yourself with your hygiene, move your body and so one. You just don´t feel like doing anything. Maybe you only want to watch TV. That is not going to help (unless you are only watching comedies :-) ). Watching too much TV makes you a little bit apathetic I find. Go for a walk (again!). It has been shown that exercising three times a week for 30 minutes each time, has an anti-depressive effect. When you move your body, it sends out feel-good hormones. Avoid alcohol and other similar substances. Eat your food regularly. Try to sleep as usual during the night.
If you normally have very high demands or expectations on yourself, lower your demands. Every time you judge yourself with your inner critic, you are breaking you heart. Be kind to yourself!
Eat good and healthy food! Depression can lower your immune system. Eat good omega 3, leafy greens, berries and veggies!
Subscribe to daily uplifting email messages from The Universe! (from a website that sends an email everyday to inspire you)
5. Do yoga!
Yes, yoga can affect your mood in a positive way! There are many yoga sets, poses, breathing exercises and meditations that can help. When it comes to depression I personally feel that my energy is stuck in my body. The flow is not moving as it normally does. So moving your body and doing yoga that helps with that “stagnation” can be good. In my next blog post I´ll share some yoga for depression.
I hope some of these advices can help you. Maybe you have your own strategy when you feel low? What do you do when you are depressed? Please share!
Maybe you also want to read:
A couple of weeks ago I was participating in a yoga course about stress and burn out. Having a history with being burned out I had been looking forward to this course. I don´t consider myself being burned out any more, but I was curious about the approach the yoga teacher had in her program.
What came to my mind in this course was the challenges and resistance we have for yoga and some yoga poses. If you have tried yoga you probably know what I´m talking about. I also have resistance even though I have done my daily yoga practice for years and also have been a yoga teacher for years. Some people may think being a teacher, that kind of challenges are gone, but at least for me I´m still learning and discovering things about myself all the time. Thank god for that, life would be very boring otherwise.
Anyway, in this course the Camel pose (as in the picture above) was included in the program and I realized I´ve been avoiding that pose for many years! Eh, 9 years to be exact.. It is a great pose that opens up in your chest,hips, pelvis & thighs. A great pose to do if you are somewhat closed in that area as many burned out people are.
The funny thing is that I also realized that my mind had convinced me there were other similar yoga poses that were less challenging. These thoughts were automatic, nothing I was really pondering about. Yep, my mind was manipulating me into a state of comfort. I tell my yoga students that challenging poses can be that pose you really need to do. Have to start to listen to myself I guess! ☺
(Ok, just need to mention, that I don´t mean that you should do a pose that is painful, that´s not what I´m talking about. My approach is and will always be that if a yoga pose is painful, gives you pain, you modify it. Just to straighten that out.)
When I think about this I also think about real life. Do we do the same in our lives, when it comes to challenges? Trying to avoid things that are uncomfortable, staying in the comfort zone? Missing out magic in life? Or maybe we even miss out important solutions in life, walking through life in the comfort zone?
I remember about seven years ago when I went to my yoga teacher for a yoga-therapy session. He gave me a very short but challenging yoga program with a pose that´s called Sat Kriya (see picture below). This pose I was supposed to do for 11 minutes, starting from 3 minutes and slowly building it up until I reached to 11 minutes for 40 days. Of course as a burned out person I took the challenge being a dedicated student ☺ . I remember I was so angry doing this pose, it felt impossible to reach 11 minutes without taking down the arms. My shoulders resisted, my mind resisted, but eventually I got to 11 minutes without taking down my arms, and also feeling just fine in that pose. I did it! And the result was: I felt great and in total balance. Steady as a mountain. Nothing could affect me in a negative way, not people around me, nothing. I was in total bliss. That´s what yoga can give you, if you are not afraid of trying. Accepting the resistance and let it flow through you instead of letting it knock you over.
As the yoga teacher (Elisabeth Engqvist) said when I wrote her some feedback about the course in Stress and Burn out: “The consolation in doing challenging yoga poses is that when you´ve done them it´s done, and eventually that pose is just another yoga pose as any other yoga pose."
So, yes I´m doing the camel pose now in my daily program that I´m going to do for 40 days. And eventually this pose is just another yoga pose as any.
What are your challenges? Please share in the comments below!
A couple of weeks ago I wrote about how you can get less affected by people and how you can do that in a yogic way. That the aura, the electromagnetic field that is around us, has some importance in this.
There are many great yoga poses, yoga sets, meditations etc that helps to strengthen your aura and today I want to share one of these yoga poses.
This yoga pose is good to do if you feel affected by other peoples negative energy, and also if you sit in front of the computer alot. It is believed that screens affect your aura in a negative way, so taking a break every now and then and do this exercise can help your aura from getting drained.
This is how you do:
Sit in easy pose or rock pose with your spine erect. Close your eyes.
Drop your elbows, hold your forearms out. Cup your palms slightly. Inhale and draw the elbows back by the sides of the rib cage.
Exhale and swing the arms across the chest.
Inhale again and draw the elbows back by the sides of the rib cage.
Exhale and swing the arms up and back over the head.
Repeat with a powerful breath and powerful motion for 1 -2 minutes.
Inhale, draw the elbows back. Stretch the chest forward. Hold 10 seconds. Relax.
I hope this yoga pose can help you with your sensitivity. Any questions, please comment below!
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Helen Kåselöv is a yoga teacher and yoga therapist and the founder of Healing from within with yoga & food (former Yoga for Endometriosis & Pelvic pain). Helen has a history of severe endometriosis and is today helping women with endometriosis, PCOS, uterine fibroids and other pelvic pain online, with yoga, nutrition and other lifestyle changes. Using yoga both as a tool in different kinds of healing programs, pain management, yoga has become the foundation in her work. “Yoga can help you in so many ways: Physically, mentally, spiritually and as a personal development tool.”