Guided Sleep Meditation For Beginners

When we feel stressed or anxious, falling asleep isn't exactly easy.

Guided sleep meditations are a great resource to take advantage of if you have trouble sleeping.

Why Sleep Meditation

Mediation is all about getting out of your head and appreciating the present moment.

No need to worry about that embarrassing thing you said 7 years ago. No need to worry about that big presentation at work tomorrow.

All you have to do is relax your body and slow down your mind.

Breathing Exercises

You may not know this, but there are right and wrong ways to breathe.

If done wrong, your breathing can actually make you more anxious.

A great hack is to slowly count as you breathe.


Visualizing you're at the beach, is almost as relaxing as the real thing.

Close your eyes. Image the waves hitting the shore or the sand between your toes.

Sweet dreams. Read More

Posted on June 14, 2019 .

How To Make Your Kids Feel Loved

Here are some warm and nurturing messages worth repeating to help your children feel loved.


Kids Just Want To Be Loved

Kids want to know their parents love them no matter what.

Don't be afraid to remind and show them just how loved they are. Even if they change. Even if they make a mistake - the love isn't going anywhere.

How To Express Emotions

The only way babies can communicate that something is wrong is by crying.  

Once your kids get old enough, you as a parent have to teach them alternative ways to express their emotions.

Be Open & Honest

It's normal for kids to feel alone and confused. Like no one understands what they’re going through on a daily basis.

Everybody has feelings.

You know that.

But your kids may not.

Books, movies and open conversations are all great ways to teach them about emotional problem-solving.


Life is full of challenges, and it’s important your kids understand that.

Share your experiences and let them know you’ve been there.

Mistakes aren’t the enemy, but a learning opportunity.  Learn More

Posted on June 14, 2019 .

It’s Okay To Spend Time Alone If You Want!


Does spending time alone give you an energy boost? Do you ever feel uncomfortable around others? If so, keep on reading.

A Few Reasons People Like Spending Time Alone

1) It sparks creativity.

2) Being around others makes them anxious.

3) Alone time can increase energy levels.

Can you relate?

Wanting to Spend Time Alone is Normal

Just because you like spending time alone doesn't mean you lack social skills. It's just the way your brain is wired.

Some of us work better independently and need a substantial amount of alone time to recharge.

Keep in mind, too much of anything isn't good. Life is all about balance. But at the same time, you have to listen to your gut.

If you know you need at least 30 - 60 minutes a day of alone time, try waking up a bit earlier or spend half of your lunch hour alone. It's all about doing what's best for you.  Learn More

Posted on June 14, 2019 .

How Walking Can Change Your Life


Still can't decide if you should buy that treadmill? The answer is yes.

We get it. Simply thinking about exercise can be overwhelming. Carving out even 8 minutes a day to walk can help prevent future mobility issues.

Set Reasonable Goals

You know what happens when we set unrealistic goals such as jogging one hour a day? Exactly - it overwhelms us, so the task almost never gets done.

Don't get us wrong. Jogging an hour a day is a great long term goal. But don't forget, you have to walk before you can run.  


The Feinberg School of Medicine recommends 56 minutes of moderate activity a week.

That number may scare you a bit. But there’s no need to worry. All you need to do is break that number down. Exercising eight minutes a day sounds much easier than 56 minutes a week -  don't you think?

This new lifestyle may take some time to get used to. Trust us when we say it'll be worth it in the long run. (no pun intended)  Learn More

Posted on June 14, 2019 .

How To Help Kids With Autism Symptoms Succeed In Sports


Calling all coaches! Wondering how you can encourage students with autism to participate in physical activity? Keep on reading...

The Right Environment is Key

Children with ASD symptoms need to feel comfortable in their surroundings. If you’re  not sure how to go about that, try and get them familiar with the equipment. Explain how the equipment works and why you love it. You can even go the extra mile and incorporate visual cards. Sometimes kids with ASD symptoms respond better to visuals than words.

Use Specific Instructions

Don't be afraid to go into detail. Here’s an example. You can either say…

“Okay, time to dribble kids”


“Bounce the ball up and down 15 times.”

Being specific will give them a clear vision of the final goal.

You Can Do It

Physical activity can help children on the spectrum with their confidence, social skills, and overall well being.

Now, the coaching process may be different than what you're used to.

But by following these techniques, you can completely transform their physical education experience. Learn More

Posted on June 14, 2019 .

Giving Never Gets Old


Sure, purchasing something nice for yourself can feel good in the moment. However, as time goes on that feeling will fade. Studies show that spending money on someone else can significantly increase your mood and overall happiness. Here's why...

Special Occasions

Think about it. Doing something outside your routine is exciting because it's new. Going out for dinner every night may make you happy for a week or two. But, it's only a matter of time until eating out becomes apart of your routine or even boring.

What Happens When You Treat Someone Else

There was a fascinating study done recently all about giving.Here’s a rundown. All participants got $25 to spend. Half the group was instructed to buy something for themselves. While the other half were told to spend the money on somebody else.  

Want to guess which group experienced happiness longer? Learn More

Posted on June 14, 2019 .

Helping Your Friend Through Anxiety

Have someone in your life who suffers from anxiety? If so, check out the link below for seven ways you can help them get through it.


Offer Support: Sometimes, all we need is someone to listen to us. Have you ever had a bad day? Trick question! We all have. In life there will be those situations where you just don’t know what to say. What you can do is listen!

Encourage Them To Challenge Their Thoughts: Those with anxiety, often struggle with black and white thinking.

Here are a few questions you can ask that may help switch their mindset.

1) What's the worst that can happen?

2) How likely is that outcome?

3) How can we turn this negative into a positive?

Ask Them What They Need Everyone has different ways of coping with anxiety. You're not a mind reader.You may not know what someone else needs unless you ask. The answer may surprise you.

Read More

Posted on May 15, 2019 .

Teaching Your Child How to Forgive

Forgiveness: Teaching your child about forgiveness is very important for their social development. Here are a few tips you as a parent can start using as soon as today.


Teach Them About People: We are all equal. We all have feelings. “A person is a person no matter how small.” - Dr. Seuss

Kindness, Respect, and Generosity: Before explaining forgiveness to your child, ensure they understand what kindness, respect, and generosity actually mean. Being able to forgive someone, requires these character traits.

Start Early:

Conflict is a part of life, and avoiding it can cause more harm than good. Teaching children healthy conflict resolution and forgiveness at a young age is extremely important. The sooner they start, the better. Read More

Posted on May 15, 2019 .

How to Manage Social Anxiety


Wondering how you can get out of that rut and manage your social anxiety? Writing down your goals is a great place to start.

Keeping a Journal: Journaling can help with so many areas in your life... social anxiety included. First things first, you have to figure out what is causing your anxiety in the first place. Are you afraid of saying something embarrassing? Are you afraid of being judged? Are you afraid of crowds? You may not know the answer now. And that's okay! Journaling your thoughts and actions is a great place to start.

Write Down Goals: Now that you better understand your social anxiety, it's time to start creating SMART goals. Maybe it's saying hello to a stranger, or signing up for an improv class.

Your mind can only remember so much. What’s great about writing goals down is you can easily keep track of your progress.

Congratulate Yourself: Celebrate all victories. No goal is too small. Don't be afraid to be your own best friend. Read More

Posted on May 15, 2019 .

The Importance of Gratitude And How To Get Started

Gratitude and Happiness: Smiling, keeping a gratitude journal and meditation can significantly boost your mood.  Remember, grateful people are happier people.

Smile: Smiling has the power to completely transform your mood. When we smile, chemicals are released into the brain that make us happier. Don't be afraid to schedule "smile time" into your calendar. It may feel uncomfortable at first, but it works!

Keep a Gratitude Journal: All you need for this exercise is a pen and paper. At the beginning and end of every day, take just 5 minutes to write down a few things you are grateful for.

The best news is, there is no wrong way to practice gratitude. Maybe you had a pleasant commute, aced a presentation at work, or ran into an old friend. Whatever you feel grateful for, jot it down!

Meditation: Meditation can help with so many areas of your life, including but not limited to mood regulation and positivity.

Want to hear something interesting? You can meditate anytime and  anywhere. At the end of the day, you just have to find a system that works best for you. Read more here!

Posted on May 15, 2019 .

Here’s How Spending Time Outdoors can Improve Mental Health

Courtesy of Pixabay

Courtesy of Pixabay

Spending Time Outdoors: Spring is officially here... and you know what that means? You guessed it. You can finally spend some more time outdoors. Several studies show that spending time outdoors can significantly improve mental health.

Make it a Habit

On average it can take 20 - 30 days to develop a new habit. Going the extra mile to spend some time in nature may feel like a chore at first….

But you know what they say... practice makes perfect.

Keep Track of your Experiences:

Here’s a little homework for you. Every time you’re out in nature, be mindful of all your senses.  What can you see? What can you feel? What can you smell? Don't just think about it. Write it down.

Start Slow and Work Your Way Up:

Overnight success is a myth. Nobody was born knowing exactly how to do everything. It takes time, patience, and lots of trial and error.  Read More

Posted on May 14, 2019 .

Want to Decrease Stress, Reduce Chronic Pain and Fight Depression? Yoga, Researchers Suggest, May Be the Practice For You!

“Multiple studies have confirmed the many mental and physical benefits of yoga. Incorporating it into your routine can help enhance your health, increase strength and flexibility and reduce symptoms of stress, depression and anxiety. Finding the time to practice yoga just a few times per week may be enough to make a noticeable difference when it comes to your health.” Find out more about the Benefits of Yoga.

The Vista Wellness Center is Now Open!

  • Would you like to take advantage of private, small group yoga in a comfortable and relaxing environment?

  • The Vista Wellness Center offers 60 minute yoga sessions on Mondays at 8:30am and on Wednesdays and Fridays at 10:30am and 12pm. All classes are $25 each.  

  • Sign up for yoga using promo code, "1HALF" to receive half off of your first session! 

Visit the Vista Wellness Center to book a class now.  

Posted on February 6, 2019 .

Want to Improve Your Emotional Intelligence? Cultivate Empathy

“Empathy is not feeling what you would feel in a situation. It is stepping beside yourself and adopting another person’s emotion for a few moments. Some research suggests that we succeed at this task by virtue of mirror neurons, or brain pathways that fire whether we’re experiencing the stimulus or we see someone else experience it.” Read on to learn more about How to Develop Empathy in Relationships.

Source: Pixabay

Source: Pixabay

Posted on February 4, 2019 .

Rest Up to Live Well: The Surprising Ways that Getting a Good Night's Sleep Can Improve Your Health

“Sleep problems have long been recognized as a symptom of psychiatric and neurological disorders, including depression and Alzheimer’s. But increasingly, researchers are exploring the two-way street between disrupted sleep and disease. And researchers who started out interested in cognitive functions such as memory or brain development are finding themselves focused on sleep because it is so fundamental.” Click here to find out more about The Benefits of a Good Night’s Sleep.

Source: Pixabay

Source: Pixabay

Posted on February 4, 2019 .