SELF RESPECT: Don't Ever Doubt Your Worth.

Self Respect

Self-respect is about having the courage to stand up for yourself when you are being treated in a manner that is less than what you deserve.

Self-respect forms the foundation of all the decisions you’ll ever make, how you treat yourself, and how you allow others to treat you.

It is about knowing your worth and having the ability to adjust your life and remove people from it if they are treating you poorly. If you have respect for yourself, you will naturally demand respect from others without having to do much of anything. People who have self-respect treat everyone else with respect but acknowledge that not everyone else will do the same. Rather than stooping to their level and disrespecting them, you should simply not interact with them because you should respect yourself enough to know that they are a waste of your time that could be spent on better people.

Respect is one of the most important qualities in your relationship with anyone, and there is no exception when it comes to your relationship with yourself. Self-respect encompasses a multitude of ideals, but it comes down to be the kind of person you are satisfied with showing the world and being someone that you and the people you care about are proud of. Self-respect is about having a sense of honour and dignity about yourself, your choices, and your life. It is about treating others well and knowing that by doing so, others will treat you well in return. Lastly, self-respect is knowing that not everyone will treat you well and choosing to respect everyone nonetheless, but still knowing that you deserve to be surrounded by great people. Having respect for yourself is vital in maintaining a positive self-image by allowing yourself to feel confident in who you are and content with the person you are becoming.

To respect something is to accept it. To respect yourself is to accept yourself. So, it’s only until you truly love and respect yourself, accepting who and what you are, that you can start to believe you are worthy of another person’s love and respect.So, in the end it boils down to this: accept yourself, respect your efforts, and you will in the end respect yourself.

And self-respect leads to self-discipline.

Now that’s real power.

SLEEP TIGHT

Why do people say, ``Good night, sleep tight"? What is the meaning of` `sleep tight"?

The tightness has nothing to do with the body of the individual. And it doesn't mean holding on to someone sleeping next to you tightly! ``Tight'' here refers to the tightness of the bed. Nowadays of course, most beds are made of either wood or steel. In the old days, it was only the frame of the bed that was made of wood. The middle portion, the portion on which people slept on consisted of strings. There were strings running from one end of the frame to the other. If these strings were not tightly strung, the bed sagged, making it very uncomfortable for the person lying down. Result? The individual did not get much sleep. If the strings were tightly strung, then the bed was firm and the person sleeping on it got a good night's sleep. So, when you say sleep tight, what you are saying is, I hope your cot is tightly strung.

Sleep Tight: 6 Tips To Get Your Best Sleep Ever

It’s a fact: getting a solid 7-8 hours of sleep is good for you. We know being better rested not only makes us more mentally clear and physically energized for whatever the next day brings, but what might surprise some is how much our skin, mood, weight, immunity and even memory benefits from catching those all-important ZZZs.

Not all sleep is quality sleep, however. The goal is to reach a deep, deep slumber, otherwise known as REM. There are lots of things we can do to encourage a successful snooze! Below are some of my six best tips for creating an optimal sleep environment:

1. Shut It Down
Turn off all screens (TV, laptops and smart phones, too!) at least 45 minutes before bedtime. These activities rev us up, keeping our brains wired when we should be winding down. In addition, the glow of the screen delays the release of melatonin, the sleep hormone. Instead, I like to read a book or magazine.

2. Lights Out
Twinkling stars are dreamy however studies show that light signals our brains to be awake and therefore we get the best sleep in the pitch dark. Black out liners are concealed behind your existing curtains or shades, so you can keep the design you love and get the sleep you need.

3. Shut Eye
If your partner wakes up for water in the middle of the night and turns on the light (don’t you just love that?!) you’ll have nothing to worry about if you’re wearing a soft sleep mask.

4. Sleep Sounds
White noise machines produce low level soothing noises that tune out everything from neighbours bickering to barking dogs. You can always download an app to get those ambient sounds that will help you sleep tight or try one of these noise machines to get the job done.

5. Rest Your Head
Pillows are sometimes underappreciated and thought of as a one-size-fits-all situation. That is not the case! Take the time to choose what type is right for you. Factor in whether you’re a back, side or stomach sleeper. Decide if you prefer a soft and cloud-like material or something firm and sturdy. The right pillow can make a major difference in your snooze fest.

6. Breathe Deep
Essential oils such as lavender, ylang-ylang, and chamomile promote relaxation. I don’t prefer to light candles when I’m about to go to bed because, hello danger! I do appreciate satchels, mists and diffuser sticks, which also get the scented job done.

Now that you know how important sleep is, what are you going to try first? I’m going to start with a little meditating before bed, reflecting on all the things I’m grateful for during the day and grabbing a good book! The key is creating a routine you can sustain and relaxes you. Hopefully you have the tools to do it now!

BENEFITS OF DEEP BREATHING: OXYGEN ADVANTAGE

Benefits of Deep Breathing

Breathing must be the most important thing for human since we can never skip even some minutes without breathing. Breathing is more than just taking in oxygen and giving out the carbon dioxide. It has many types and pattern. One of breathing type that known is diaphragm or deep breathing.

Deep Breathing should be a part of our everyday life. It not only can lengthen the years that we get to live, but can make us happier, more productive and energetic living them too.

Deep breathing usually involves inhaling the clean air deeply and exhaling the bad air fully, and it is taking even lengths when breath in and out. Deep breath exercise can be done almost by anyone, anywhere and anytime. Deep breath technique can be repeated with several times repetition during the day or whenever you feel tired, stress or depressed.

The Natural Painkiller

Deep breathing releases endorphins throughout the body. Endorphins are feel-good, natural painkillers created by our own bodies. When practicing deep breathing, the upward and downward movement of the diaphragm helps remove toxins from the organs, promoting better blood flow. Oxygen provides energy, which means that we are creating an increase in our energy level by breathing deeply. Learning a few techniques and taking just a few moments each day to practice some deep breathing exercises can decrease stress, relax your mind and body and help you sleep better.

Stress management is an important key for improving your health and quality of living, and I believe deep breathing exercises are a foundational principle of managing life’s stresses.

Deep breathing can improve your energy level
If you’re feeling tired or are not able to focus on your work, deep-breathing exercises can help.  In the modern world, people don’t use their diaphragm to breath; instead, they use weaker, surrounding muscles that don’t fill the lungs to their full capacity.  While this isn’t a life-threatening change, taking deep breaths creates more oxygen saturation in the cells, which in turn activates a number of different nerves and creates a relaxed, alert state.

Deep breathing slows your heart rate
One of the best things you can do when scared or overwhelmed is to take a moment, close your eyes, and breathe.

§  Lack of oxygen can make you feel tense and nervous, even if you aren’t consciously aware of the problem.

§  However, by taking a deep breath, you force more oxygen into your cells.

§  This lowers your heart rate, blood pressure, and improves circulation.

§  The ultimate result is more energy to complete the tasks are doing, while simultaneously lowering your heart rate and helping you to calm down.

Deep breathing helps to clean out the lungs
The modern world is hazardous for the human body.  The amount of pollution in the air, smoking habits, and a host of other problems can lead to all kinds of lung problems.  When you get sick, it’s often due to particles in the lungs that are irritating the sensitive tissues there.  However, deep breathing can help to cleanse the lungs.

It forces oxygen to fill even the deepest parts of your lungs and breaks up any particles and residue that may be there.

A deep-breathing routine can help you cleanse your lungs of external particles, preventing you from getting sick as often as you normally might.

This can also help improve lung capacity and performance.

Deep breathing reduces anxiety
Hundreds of people suffer from anxiety daily.  They worry about several things outside their control, which leads to more stress and worry than they were already under.  Deep breathing can help to fight this.

Short, shallow breaths trigger the mind to feel like it’s in danger; it’s part of the fight or flight instinct of all living creatures.  However, deep breathing means the body is relaxed and there is no need to run.  This can put you at ease and reduce the amount of anxiety a person feels.

The long exhalation that comes because of deep breathing tells the nervous system to calm down.

If you suffer from anxiety on a nearly daily basis, taking a few moments throughout the day to perform deep breathing exercises can be helpful.

Deep breathing exercises yield a host of different health benefits that can be useful throughout our daily lives.  They’re also simple to perform and can be done anywhere, whether you’re on a bus or sitting at your desk in the middle of the day.  It’s a good idea to try to implement these exercises throughout your day, if only to trigger the diaphragm on a regular basis.  Within just a few days of performing these exercises, you will notice positive changes in your physical and mental health.

How to Breathe properly?

To breathe properly you need to breathe deeply into your abdomen not just your chest. Even in the old Greek and Roman times the doctors recommended deep breathing, the voluntary holding of air in the lungs, believing that this exercise cleansed the system of impurities and gave strength. This certainly is of great value to you in your work in the world. Breathing exercises should be deep, slow, rhythmic, and through the nose, not through the mouth. The most important parts of deep breathing must be regulating your breaths three to four seconds in, and three to four seconds out.

1. Inhale through your nose, expanding your belly, then fill your chest. Counting to 5
2. Hold and Count to 3. Feel all your cells filled with golden, healing, balancing Sun light energy.
3. Exhale fully from slightly parted mouth and Feel all your cells releasing waste and emptying all old energy. Counting to 5.

Schedule your deep breathing exercise just as you would schedule important business appointments. Set aside a minimum of two 10-minute segments of time every day although you can begin with two five minutes segments if you prefer.
Honouring yourself enough to schedule time with yourself is the first step in mastering stress.

Fortunately, you can reclaim your physical and mental health by practicing deep breathing exercises. These exercises can reverse your body’s natural reaction to stressful conditions, which will help you manage negative emotions and even physical pain more effectively. We can’t always eliminate stress from our lives, but we can learn to deal with it in a healthier way.