But what about digital clutter? 

Digital clutter is the excess data we accumulate in our lives. While it may not take up much space in our physical world, it can still weigh on our well-being byte by byte.

According to the World Economic Forum, we produce roughly 2.5 quintillion bytes of data each day. (A quintillion has 18 zeroes, by the way!) Now picture a 1TB hard drive. According to an academic paper, we create over 150,000 TBs of new digital data every 90 minutes! 

Data accumulates exponentially as technology creeps into more facets of our lives. Instead of collecting books, CDs, and photo albums, we rack up their digital counterparts. Rather than writing letters or communicating in person, many of our interactions occur in the virtual sphere. Every text message, DM, and like creates data. 

Nowadays, we can fill devices to the brim without pausing to consider the consequences. Rather than decluttering an entire device to create space as we would with a stuffed drawer, we buy another hard drive or upgrade cloud storage. By clicking, dragging, and dropping data into clever hiding places, digital clutter doesn’t pile up the same way physical objects do. 

Although stored data is less of an eyesore than a garden gnome collection, there’s a case to be made for decluttering. First, it helps to start by understanding the concept of digital minimalism.

Dive Into Digital Minimalism

Digital minimalism is not some Futurist cult manifesto. It isn’t rocket science either. It simply applies a “less is more” philosophy to the digital world.

In “Digital Minimalism: Choosing a Focused Life in a Noisy World,” author Cal Newport describes it as “a philosophy that helps you question what digital communication tools (and behaviours surrounding these tools) add the most value to your life.” 

While Newport believes in reducing low-value digital noise and optimizing digital tools that add value, digital minimalism can look different for each of us. Author and psychologist Nick Wignall’s approach offers three basic principles:

1. Technology use should be intentional, not habitual.
2. Technology is for creating, not feeling better.
3. Technology should come secondary to people.

Sound about right? Then perhaps it’s time to declutter your digital world and adopt the habits of a digital minimalist.

Declutter Your Digital World

Stop and think about all of the digital data you’ve accumulated since the advent of the internet. 

Yes, that includes every saved .doc, .mp3, and .jpg. 

Crazy, right? 

You might not stub your toe on stored data, but it can still affect your well-being.

Imagine working in a haphazard office. You’re more likely to be overwhelmed, distracted, and inefficient. A disastrous office can kill your mood too. Though we may not think of digital clutter in the same way, it can have the same effects as a tangible mess. 

Digital clutter bogs down your devices and ultimately prolongs the time you spend staring at a screen. Screen time causes side effects like eye strain, headaches, and neck and backaches. It is also linked to depression, anxiety, reduced sleep quality, and low self-esteem. 

On top of that, technology rewires our brains and reinforces addictive behaviours. Repeated stimulation grows new neural pathways. 

Meanwhile, underused pathways—like those used when you calculate tips in your head—disintegrate. 

It’s not your fault. Developers are experts at designing technology that is irresistible and addictive. Former Google Ethistict Tristan Harris explains how technology is designed to hijack your mind and become something we depend on and crave. We can’t control what designers do, but we can control the way we use their products. 

Decluttering your digital footprint is a decisive first step in showing the cyberworld who’s boss. One significant benefit is reduced screen time, which boosts productivity and minimizes adverse physical side effects. 

There’s also something to be said for the simple act of letting go, which can generate feelings of release and calm. Speaking for myself, my first digital declutter provided the same sweet satisfaction as colour-coding my closet.

Whether you take a marathon-style approach or tackle digital clutter one device at a time, here’s a checklist to guide you through the process.

Digital Declutter Checklist

• Computer: Clear your Downloads and Trash folders. Transform your desktop into something Marie Kondo would be proud of. Label files logically, then organize them into nested folders. Uninstall unused programs and old versions of them. You may also wish to enlist a third-party cleaning program to delete clutter and clean your registry. For Mac, try CleanMyMax X, Smart Mac Care, or CCleaner. For PC, try Advanced System Optimizer, CCleaner, or System Mechanic.
• Browser: Declutter your bookmarks and reorganize your bookmarks bar. Delete old extensions. Keep the number of open tabs to a minimum and use apps like Pocket or Instapaper to keep reading material organized.
• Phone / Tablet: Delete apps that aren’t necessary on a regular basis, including Candy Crush, Angry Birds, and Tinder (apparently all the action is on Hinge now anyway). You can also uninstall the built-in Windows and Apple apps you never use (who needs a compass, anyways!) Nest similar apps inside folders and use labels like ‘Work,’ ‘Social Media,’ ‘Distractions.’ Keep the most frequently used apps on your home screen, secondary apps on the second page, and distracting apps at the back. Go into your storage settings to determine what’s taking up the most space and start decluttering there. This often leads to sorting through your camera roll – start doing this regularly, like the first Monday of every month!
• Email: Go through your inbox to archive important emails and delete the rest—label folders in an organized fashion. Stay on top of your emails, keep your inbox tidy, or set up an automated inbox organizer like SaneBox, AquaMail, or Mailbox.
• Social Media: Social media began as a platform for human connection. Evaluate your relationship with social media and consider how you can steer your way back to its root function. Review your feed and unfollow accounts that don’t bring value. Deactivate untouched accounts. Disable the push notifications that lure you to scroll aimlessly through your feeds. 
• Subscriptions: Spend the next month unsubscribing from any newsletters you receive but no longer read. Take a glance at your credit card bill to determine how many free trials you forgot about and cancel them! Carve out time to finish that MasterClass or opt-out before the auto-renewal. 
• Music, Podcasts, Photos: Make a day of exploring your music collection, curate an epic throwback playlist, and delete the rest of the songs you don’t listen to anymore. Dive deep into your photo archives and drag blurry images, doubles, and incriminating evidence into the trash. Do a sweep through your podcast app too!
• Other: You might have a drawer of old devices, chargers, wires, and odds and ends. It’s time to say adios! Be sure to keep Mother Nature in mind and recycle old electronics properly.

Sifting through a lifetime of digital clutter is no easy feat. Make your hard work count by adopting habits that keep digital clutter at bay!

Adopt the Habits of a Digital Minimalist

There’s no single path to becoming a digital minimalist. On the contrary, there are many ways to practice this philosophy. Here are some habits to minimize digital clutter and restore balance to your relationship with technology.

• Be honest and accountable: Confront the smudged reflection in your locked phone screen and examine your relationship with technology. Use built-in or third-party usage trackers to get an accurate picture. Use apps like Self Control to restrict yourself, if need be. It’s essential to set realistic goals and be accountable. If you’re stuck, share your goals with someone; chances are they could benefit too.
• Be discerning: You have the power to be picky about what you save, download, and subscribe to. Be decisive about what you need and let go of what might come in handy later. In general, hit ‘delete’ more than ‘save.’ 
• Detach and set boundaries: Whether you leave your device in the car while running errands, flip it upside down while working, or keep it away from the dinner table, spend more time with your gadgets beyond arm’s reach. Get outdoors and engage in activities that keep your device out of your hand. Detachment is not about returning to the dark ages; it’s about maintaining a level of independence from our devices by setting healthy boundaries that prevent burnout.
• Use technology with intention: Re-evaluate technology’s role and purpose in your life. Decide when to turn to your devices instead of being called to them (start by turning off push notifications and the “raise to wake” feature, which illuminates your phone and calls your attention each time you lift it). Remember that technology was intended to support you, not overwhelm or control you.
• Use technology to your advantage: Invest in software that sweeps, backs up, and declutters your files. Set up applications that manage your inbox, organize your reading material, or manage and protect your passwords (try Bit Warden or LastPass). Use features to silence or unfollow accounts that don’t bring value to your feed. When you need to focus, turn your phone to black & white; you’ll be less inclined to scroll through Instagram absent-mindedly.
• Return to analog: Choose to read paperback books, print magazines and newspapers. Experiment with film photography. Handwrite to-do lists and love notes. Dedicate a weeknight to board games, card games, or fishbowl. Use your hands for something more nuanced than scrolling, whether it’s drawing, knitting, or finger painting. 
• Make minimalism routine: Taking any of these actions is fantastic but making them part of your routine is the best way to make a long-term change. One great example is shutting down all apps and tabs at the end of each day to give yourself a fresh start the following morning. 

Digital minimalism is not about rejecting technology or returning to the stone age. It’s about restoring mindfulness to your relationship with technology.

Though data will continue to accumulate with or without your input, the role technology plays in your life is entirely up to you. Perhaps it’s time to take a break from scrolling and discover what a digital declutter can do.

The post Spark Virtual Joy: How to Declutter Your Digital World  appeared first on tuja wellness.

Wherever you were born in the world, your ancestors’ decisions have affected the generations in your lineage, including any intergenerational trauma you might be carrying.

As more of us seek to understand and reconcile our inherited karmic load, many people turn to ancestral healing to cultivate more well-being. This is not a message channelled by Whoopi Goldberg’s psychic character in Ghost. Nor is it a time portal where you greet your ancestors and tell them how they went wrong.

“More and more people have been called to explore ancestral healing,” says professional healer and spiritual facilitator Angela Blueskies.

“There are a lot of people who are struggling with figuring out who they are, so learning about what happened to their ancestors might explain what is going on with them today. Ancestral healing is to help bring healing both to the person and to the ancestor.” 

According to Blueskies, ancestral healing is an umbrella term that encompasses all practices – from rituals to intentional healing work. The goal is to heal and repair relationships with our ancestors. This can mean healing relationships with living ancestors and healing unresolved residual issues that exist somewhere in the ancestral lineage.

“Ancestral healing is exploring where we are in relation to our lineages to create a deeper sense of personal understanding,” says Blueskies. “Who am I? Where do I come from?” It can also be a starting point to help heal family conflicts from both past and present.

If you’re curious about how ancestral healing can offer ease in your life right now, start with the basics. 

What is ancestral healing all about?

Ancestral lineage healing is a spiritual process that empowers you to connect, repair and nurture relationships with your ancestors. 

Blueskies empowers her clients and serves as a guide so “people can dive into their own intuitive space and find their boundaries.” 

First, Blueskies looks at the primal ancestral lineages on both sides: the mother and father and their father and mother. “We guide clients through those lineages and what they may notice,” she says.

“A lot of people are confused at first because they are not looking at their history. But many people notice that they can connect directly, and they realize the connection is already there intuitively. They see what’s going on.” 

Questions are posed to the client, like how it feels to be connected with your ancestry? What are you interested in exploring more? What is needed in the lineage? 

Calling on ancestral guidance.

When first connecting with ancestral spirit guides, a typical client reaction is pure disbelief. Blueskies isn’t “worried” about convincing them, though. 

“Because over time, the western mindset of needing proof and rational thinking starts to open up to what is intuitive. It’s not rational, but it’s present. So the process also heals people with their own intuition and inner guidance system.” 

Clients approach one lineage at a time. “We connect to their ancestor guides, and that relationship is then established. Those guides are helping the client understand the lineage, wounds, and trauma but also the blessings and gifts and strengths – and how the client embodies those things.”

There’s no prescribed time to bring one’s lineage into alignment and well-being. “It takes as long as it takes. The quickest I’ve seen is a couple weeks to go through the process. Some have worked through a lineage for over a year, as they worked through rituals and processes to help that work.” 

At some point along the way, those issues that first brought the client to Bluskies are resolved. “We don’t push the matter; we continue to engage until the ancestors are ready to celebrate and see the work as complete. Now it becomes a part of collaboration and how someone can preserve a strong relationship with their lineage.”

As a result of the ancestral healing process, Blueskies reveals that her clients can see how they can embody what they’ve learned into daily life. 

So why even dredge up the past and reopen old unconscious wounds?

Well, people seek out ancestral healing for a variety of reasons. 

“For some people in the western world, they come from many diverse places, so they want to know who they are,” she says.

“Ancestral healing can help affirm the connection between ancestors for whom someone has lost connection and is struggling with self-identification. They come to know who they are more fully through exploring their connection with ancestral heritage.” 

For those with complex mixed ancestry, Blueskies says ancestral healing can help them to explore the bigger question of “who am I” in a way that is different from the typical modern dialogue of the “self-made person.”   

“For me, this was a huge relief, as I explored connections with my different lineages. I came to see myself as the living face of these lineages, with the support of all my ancestors with me.”  

Similarly, Blueskies finds that many people have lost connection to the culture of their ancestors, including language, stories, songs, rituals, foods, way of life, and more, as a result of colonization, particularly in the western world.  

“This healing work can be profound for people, as they explore a deeper relationship with all these things through the lens of ancestral relationship.”

Others might feel their ancestors calling them in dreams or even in waking life.

“Our culture doesn’t provide the context for such an experience, and our contemporary psychological paradigms often pathologize such a thing. People seek out ancestral healing support when they don’t know what to do with this kind of experience. Ancestral healing work helps them to connect with their ancestors in a way that feels safe, has some structure, and also helps them to integrate and normalize the experience.”   

The remedy for family feuds. 

Most of Blueskies’ clients are called to ancestral healing work because of family conflicts.

“They’ve tried everything to resolve issues, but those issues persist. Ancestral healing is sometimes a last hope – as they consider the idea that their issues may not be the result of the people who are struggling with each other, but possibly a bigger pattern of relationship happening within a bigger, ancestral context.”

Ancestors can support those navigating complex family situations; while supporting the living and inviting healing for any unwell ancestors in their lineages. 

“While there are still intact cultures around the world that maintain rituals and traditions of ancestral connection – Dia de los Muertos in Latin America comes to mind – in the western world, we have lost these practices. And in lineages where there is no tending or care over generations, relational issues, traumas, and unresolved pain may linger beyond one’s death.”  

In tandem with ancestral healing, epigenetics is a growing field that indicates our potential to understand how our experience can be passed down to future generations.  

Some recent studies have suggested wars, famines, and genocides leave an epigenetic mark on the descendants of those who suffered them, meaning we might inherit trauma from our ancestors that are not our own.  

While Blueskies admits there is a lot of excitement about these findings, there is still much research to be done. 

She also emphasizes that ancestral healing may or may not resolve issues among those who are living. “The living are sovereign in their choices, and healing and reconciliation require the equal participation of all parties involved in conflicts. If there is mutual interest in understanding and transforming problems, ancestral healing can provide immense insight and support.”

Start the ancestral healing process. 

Blueskies recommends looking within your own cultural spheres to see what is happening and what support is available if you’re curious to start digging into your ancestral lineage. 

“Consider your family, the cultures of your lineages, etc. What are the ancestral reverence traditions of your own ancestors? Start exploring there. If you seek support, look for someone who resonates with you and the practices and traditions that are meaningful to you.” 

If you don’t have any connection with the traditions of your ancestors but do have connections with another lineage – spiritual or cultural, for example – start there.  

There is a growing online movement of people called to reconnect with their ancestral roots, traditions, and practices. You can also seek out a teacher like Blueskies, who is part of The Quickening Collaborative, a collective of women steeped in diverse spiritual and ritual traditions. They are also trained in supporting individuals and communities in the work of ancestral reconnection and healing. 

Spiritual family baggage can weigh heavy. Healing what’s behind us could be the key to moving forward with levity and ease.

The post It Started Before You: How Ancestral Healing Can Help You Evolve appeared first on tuja wellness.

Who are you without the doing? 

Often, so much of our value—our identity even—seems caught up in the things we’ve done, are doing, or plan to do in the future. We don’t feel good about ourselves if time goes by and we don’t accomplish anything. 

Admit it, if you ended up lost in thought in the bath or staring out the window and hours went by, would you celebrate that, or would you chastise yourself for it, focusing on ‘wasted time’ and all the other things you could have been doing?  

Another question: 

When was the last time you did nothing? Not specifically meditation, not relaxation exercises, not visualizations. Just…nothing. 

How long do you think you could do it for? It’s hard, right? In fact, one study found people prefer to self-administer electric shocks than being left alone with nothing to do! 

While meditation is definitely a worthy practice to pursue, many people have trouble prioritizing it because it can feel like another wellness “should,” not to mention that it has a goal (non-attachment). It’s hard work at the beginning and some days even for seasoned professionals!

Feel free to think of ‘doing nothing’ as a warm-up to meditation and something sprinkled naturally throughout the day, rather than a ‘sitting with eyes closed’ session. What’s lovely about doing nothing is that there’s no right or wrong way to do it! Unlike meditation, you don’t need to try to do anything—to pay attention to the breath or to observe your thoughts or empty the mind—we’re just stopping for a moment. Physically and mentally. 

Maybe your mind wanders for a while. Perhaps it goes quiet. Maybe it focuses itself on a problem or a creative idea. 

Why do nothing?

First: It’s good for you. Sounds simple, but for those of us (most of us) caught in the cult of ‘being productive,’ it’ll take some convincing. We’ve been conditioned by western society to believe that accomplishing, striving, and forward momentum make us important, bright, and enviable. We’re slaves to our to-do list. 

We could link to a hundred studies about how we’re overworked, over-stimulated, and emotionally unwell, but you probably already know this, because you feel it. 

Think about balance—the ‘doingness’ of life needs some period of ‘beingness’ to restore balance in us.

Second: Great things can come from doing nothing. When you stop doing, you may notice that your breathing is really shallow, you’re holding a lot of tension in your chest, or you just hadn’t noticed the birds outside. Ideas can flow. Solutions to problems can arise. 

What if you sat for half an hour and did nothing? Not “sit cross-legged, close your eyes and focus on your breathing” nothing. Just nothing. Pose questions to yourself if you like. How am I feeling? 30 minutes with that thought gently swimming around your brain might give you some pretty profound answers. 

For many things, our brains can make split-second decisions, but for other things, the mind needs space and time to ponder the layers of thought and emotion involved. Often we don’t notice that we’re actually tired/hungry/anxious until we stop the constant motion for a minute. 

One caveat. While it’s true that doing nothing can enhance creativity and problem solving, try not to think of it as a means to an end. These things can be a bonus, but there is no goal except to just be. 

Finally: Doing nothing can be a way of taking a stand. In this ‘attention economy,’ big powerful companies rely on us being constantly engaged. The unrelenting push of consumerism depends on us consistently producing and continuously buying. Not giving your attention to things can be a form of resistance. A way of taking a stand and saying, “I don’t need to devour content all day. I can tune out and just be with myself.” And also, do it to show yourself you can. That you’re not a slave to your phone, or the TV, or housework, or any other tempting distraction. That you have a beautiful mind with an infinite capacity to engage, entertain and soothe you. 

Just as you have the right to do lots of things, you also have the right not to. Not to express yourself, or constantly share your life, or keep up with everyone else’s broadcasts. You have the right to just be with yourself, without external stimulation. Reclaim your own time, thoughts, and energy. 

New to nothingness? Here’s a how-to.

Let’s be honest, even though it should be the most natural thing in the world, many of us need some training here. We need to get better at being alone with ourselves so we don’t get on the hamster wheel of negativity, stress, and over-thinking. We also need to get into the habit of working some ‘moments of being’ into our hectic days. Here are some suggestions, but feel free to do it your own way!

First: Take advantage of natural ‘do nothing opportunities’ already built into your day. When opportunities arise where you have to wait for something, just wait. Traffic? Train arriving? File downloading? Kettle boiling? Shower warming up? Take-out order being prepared? There are so many tiny opportunities to press pause already happening in your day. Keep an eye out for them, and then resist the urge to grab your phone or sneak in another task. Just look around you. Or gaze off into space. Or notice how you’re feeling for a second. 

Next: Once you’ve started taking advantage of the tiny pauses, you can begin to create those moments for yourself, however brief. This one’s more challenging because we’re so programmed to be doing something all the time. Maybe pull up outside your home and just sit for three minutes. Close the book you were reading and just give it a couple of minutes before starting doing the next thing. Step out of the shower, get dry, and just stand for a minute and breathe before getting dressed. Turn off the TV after the episode is done and sit for a little while. You might feel crazy or anxiously unproductive, but soon, we’ll bet you find yourself savouring these delicious little moments of nothing. 

Finally: If you’re enjoying these little deviations from distraction, extend those moments, make them more regular if you prefer routine. Decide to do nothing for an hour every Friday morning. Or schedule a block of your daily calendar, like 30 minutes of nothing every day after lunch (ooh, it almost feels naughty, doesn’t it!)

Use them as an opportunity to stare out the window, or think about a problem, or notice the sounds in the room. If your intentional mind-wandering is slipping towards the negative, go for a bit of mindfulness. Pay attention to the sunshine or the wind. Notice how your clothes feel on your skin. Notice your chest rising and falling with each breath. Now you’re moving towards mindfulness and meditation, which is just a more focused version of doing nothing. Look at you! 

Enjoy just being. You are worth it.

Dive in and learn more:

• Book: Idleness: A philosophical essay
• Video: How to do Nothing: Resisting the attention economy
• Podcast: Is there an art to doing nothing?
• Article: Why doing nothing is actually one of the best things you can do

The post How to Do Nothing (and Actually Love It)  appeared first on tuja wellness.

This trailblazing read continues to inspire millions with its timeless habits rooted in fairness, integrity and honesty. Healthy mindful habits stick because they are, well, habitual. We repeat them over time, and eventually, they become our guideposts in life.

During these days of screen time overload, it helps to shine a light on our daily digital habits and look for areas to optimize (aka, minimize).

The Modern-Day Minimalist

Digital minimalism is not some Futurist cult manifesto. It isn’t rocket science either. It simply applies a “less is more” philosophy to the digital world.

In “Digital Minimalism: Choosing a Focused Life in a Noisy World,” author Cal Newport describes it as “a philosophy that helps you question what digital communication tools (and behaviours surrounding these tools) add the most value to your life.” 

While Newport believes in reducing low-value digital noise and optimizing digital tools that add value, digital minimalism can look different for each of us. 

Author and psychologist Nick Wignall’s approach offers three basic principles:

1. Technology use should be intentional, not habitual.
2. Technology is for creating, not feeling better.
3. Technology should come secondary to people.

Sound about right? 

Then perhaps it’s time to declutter your digital world and adopt the habits of a digital minimalist.

7 Habits of a Digital Minimalist

There’s no single path to becoming a digital minimalist. On the contrary, there are many ways to practice this philosophy. Here are some habits to restore balance in your relationship with technology.

1. Be honest and accountable. 

Confront the smudged reflection in your locked phone screen and examine your relationship with technology. Use built-in or third-party usage trackers to get an accurate picture of how much time you spend on your screen(s). It’s essential to set realistic goals and be accountable. If you’re stuck, share your goals with someone; chances are they could benefit too.

2. Be discerning.

You have the power to be picky about what you save, download, and subscribe to. Be decisive about what you need and let go of what might come in handy later. In general, hit ‘delete’ more than ‘save.’ 

3. Detach and set boundaries.

Whether you leave your device in the car while running errands, flip it upside down while working, or keep it away from the dinner table, spend more time with your gadgets beyond arm’s reach. Get outdoors and engage in activities that keep your device out of your hand. Detachment is not about returning to the dark ages; it’s about maintaining a level of independence from our devices by setting healthy boundaries that prevent burnout.

4. ‘Tech out’ with intention. 

Re-evaluate technology’s role and purpose in your life. Decide when to turn to your devices instead of being called to them (start by turning off push notifications and the “raise to wake” feature, which illuminates your phone and calls your attention each time you lift it). Remember that technology is intended to support you, not overwhelm or control you.

5. Wise up in the digital world.

Invest in software that sweeps, backs up, and declutters your files. Use features to silence or unfollow accounts that don’t bring value to your feed. When you need to focus, turn your phone to black and white; you’ll be less inclined to scroll through Instagram absent-mindedly.

6. Return to analog. 

Consciously choose to read paperback books, print magazines and newspapers. Experiment with film photography. Handwrite to-do lists and love notes. Dedicate a weeknight to board games, card games, or fishbowl. Use your hands for something more nuanced than scrolling, whether it’s drawing, knitting, or finger painting. 

7. Make minimalism your routine.

Long-term change starts with slow, habitual shifts. Begin by shutting down all of your apps and tabs at the end of each day. Set yourself up for a refreshing, clear-minded morning. 

Digital minimalism is not about rejecting technology or returning to the stone age. It’s about restoring mindfulness to your relationship with technology.

The role technology plays in your life is entirely up to you. Perhaps it’s time to take a break from scrolling and discover what a little digital minimalism can offer you. Game of Wingspan, anyone?

The post These 7 Habits Will Lead You to Towards Becoming a Digital Minimalist appeared first on tuja wellness.

For many, any kind of conflict or confrontation (ugh, those very words might make you shudder), no matter how mild, is a big “no, thank you.” It feels scary, threatening, and a bit aggressive. Surely no good could possibly come from it, right? 

But, unless you’ve reached an enlightened state and manage to let go of everything all the time, some kind of conflict as we move through life is inevitable. Whether it’s with a boss, employee, sibling, parent, friend, neighbour, or stranger, people’s values often don’t align with your own. 

Or, we need to call someone out on bad behaviour or a misunderstanding. 

Or, admit it, unresolved issues have been left to ferment, and that shit is only good in a sourdough, not in your soul.

What makes a conversation “difficult”? Emotion. Think about it – the conversations you’d instead run a mile from are not tricky because they’re intellectually challenging or full of logical conundrums; they’re fraught with emotion. It’s hard to think clearly when strong emotions are swirling around, even more so if that’s happening on both sides. Let’s try to pinpoint the feeling you’re running from.

First: What are you afraid of?

There are endless reasons to avoid difficult conversations. Try first to figure out exactly where your fear is coming from. 

• Are you afraid it will make things worse?
• Are you afraid your feelings will be dismissed or ignored?
• Did you try in the past, and it didn’t work?
• Are you overwhelmed because the issue is made up of many moments of hurt or misunderstanding, and you can’t pinpoint which one to address?
• Or are you still holding on to so much frustration or anger that you don’t feel able to broach the issue? 

One or all of these things might be true. But, if you’re reading this, it’s probably because, deep down, you don’t want to be carrying this emotional load anymore. There’s perhaps something you would love to just lay down at someone else’s feet, right out there in the open, and be free of it. You know avoiding it doesn’t help and usually makes the monster bigger and harder to get rid of.

So rather than trying to ignore or fight through the emotions, accept and name them. Being emotional is human, but if you can stay in control of the emotion rather than let it take over, you’re off to a really good start.

Useful Phrases: 

• Instead of “I know I shouldn’t still be feeling angry about this,” try, “I can’t seem to let go of my anger about this. I think this is why…” 
• Instead of “sorry for crying but…”, try “I’m crying because I’ve been feeling really sad about this for a long time…”

Work on yourself first (then work on the other person).

Before you broach any challenging subject, be clear with yourself about how you feel and what you want. Seriously. 

Take a piece of paper (you can burn it afterward) and write one clear sentence for each:

• I feel………………………………………………………
• I want……………………………………………………

What would be a celebratory baby step, or the minimum you’d like to accomplish, and what would be the ideal outcome? Accept that you’ll probably land somewhere in the middle. 

Often, great communication, healing, and growth can come when we give up the need to be right. Finding a solution to what’s not sitting right with you may be about just being heard or finding a compromise that feels fair. Planning this way means it’s less likely that nerves and emotions will get the better of you. 

Remember: Impact does not equal intent.

Often, we’re missing information. We make assumptions about what the other person is thinking or the reasons for their actions. Be honest about the assumptions you’re making, then be open to the possibility that these are stories you’ve created. Similarly, own your emotions but be aware of your buttons and your personal history that’s triggered. It’s absolutely ok to feel hurt by something, but it’s often not true that the person meant to hurt you. Remember, impact doesn’t always equal intent. 

Start by explaining how you feel. Describe precisely what you want. An apology? An explanation? A promotion? Just for them to listen?

Take a conversation break if you need it. If it all gets a bit overwhelming, or it feels like the discussion isn’t going in the right direction, ask, “can we take a break?” 

Or, if you want to be more subtle about it, “do you mind if I go and make a coffee,” “I’m going to just take a bathroom break, I’ll call you back,” or “thanks for the reply. Give me a couple of days to get my thoughts in order, and I’ll write to you soon.”

Agree to disagree. Sometimes we just want to be heard or to get something off our chest, not to win an argument or convince the other person of our specific point of view. Realize that they just need to say their piece too and not necessarily solve the problem right away. 

Useful Phrases:

• “I’ve been feeling…….” “I have a sense that maybe you……is that right?” (Always aim for ‘I’ statements rather than “you always/you make me feel/you never…”)
• I’m not asking you to fix this, just to listen to how I feel right now.
• Ask, “what’s your perspective on this?” or “how do you feel about all this?”
• “It’s ok if you don’t agree with me/see it my way; I just wanted to explain where I’m coming from” or “I just needed you to hear my side of the story.”

Begin with and celebrate the baby steps.

Communication like this gets easier each time. It’s like a muscle. Start with small things. If you’re allergic to conflict, start by telling your partner it bothers you that they never remember to take the garbage out. Or say to a neighbour, “oops, you forgot to pick up after the dog!” rather than jumping straight into asking your friend why they never call anymore.

If there’s a longstanding issue to tackle, like a decades-old family disagreement, it might help to take one tiny piece of it. Instead of, “why am I always left out of everything?” start with a gentle, “hey, I would have loved to know you guys were all doing that last week.” 

And once the conversation gets going, remember one thing at a time. There may be lots of issues to discuss, but pick what’s really bothering you or that you suspect is bothering them, and really try to keep your focus on that thing. 

Once the air is clear on that, you can judge whether to tackle something else or save it for another time. If they try to bring unrelated issues to the conversation, keep cool and suggest tackling one thing at a time. 

Useful Phrases:

• “Hey, I know there’s a lot to talk about, but I was hoping to get your thoughts on this one thing…”
• “I know that feels like part of the problem for you, but could we stay with the first thing and tackle that one next?”

Practical preparation creates a greater chance for success.

Choose the right time to talk. Whether you’re asking for a raise at work, need more attention from a romantic partner, or need to unload some emotional family baggage, timing is key. Sure, the person you’re talking to may get defensive or dismissive when you broach specific topics. Still, you can up the odds of them hearing you out if neither one of you is stressed, worried, tired, or hungry.

Start positive. Try to find something good to place at the beginning of the conversation. People can feel a little sideswiped if you open with “I’m upset, you never have time for me.” If you can find a ‘soft opener’ like “I’m really glad we have a few minutes to talk, something’s been weighing on my mind,” they’re eased gently into a meaningful conversation. 

Say what you need to say, being honest about how you might have contributed to the problem or situation – and then listen. This is the hard part. You’ve obviously brought this up (or maybe you were dragged into a difficult conversation) because there’s emotion involved, probably on both sides. Try to leave space for the response, even if it’s not what you hoped to hear.  

Try to find agreement on something, then see if understanding and, if necessary, compromise can happen. You may both be coming from very different viewpoints. 

Asking questions like, “what can we agree on here?” and “is there anything here that we see the same way” can be a beneficial building block. “Ok, we agree that we were really good friends and that that’s not the case anymore. It’s ok if we don’t agree on why that is because we agree that we want to get that connection back somehow.” 

Now, you can move the conversation in a positive direction and talk about the next steps. 

Use tech if you need it. 

Conversations don’t have to be spoken. It can be really, really hard to say to someone in person or to phone them up and say, “We need to talk.” Even the example on repairing a friendship from above might seem awkward to say out loud. But in an email or a text, it could work better. You have time to really think about what you want to say (always good to write a draft and come back to it the next day before sending), and you can take your time processing whatever response you get back.

Just be wary of tone and things like emojis and exclamation points. “I miss you!!” feels very different from “I miss you…”

One final note, don’t prep like you’re going to battle.

Check your attitude on the way into the conversation. Suppose you feel deep in your gut that it’s going to be terrible and combative. In that case, you’re not going to get very far. Still, if you can convince yourself that whatever happens, some good will come from getting things out in the open, then you’re more likely to succeed. 

Mindfully reframe it as a “brave conversation” instead of a difficult one. Rather than “I need to blame you for something,” more “we need to find a solution to something together.”

Stay in charge of your emotions, your purpose and your energy. Breathe deeply and shake out those shoulders – this is not war, it’s resolution…!

And at the end of the day, trust you did your best practicing these strategies. If it still hasn’t worked out, at least you can move forward knowing you spoke your truth; the other person either isn’t ready to hear it, or the problem doesn’t yet have a solution. 

It may not be the ideal result, but you can rest a bit easier, knowing the issue is no longer buried inside you, and a tiny seed was planted that may bear fruit far into the future. 

Here are a few tools where you can dive in and learn even more:

• Book: How to have that difficult conversation by Dr. Henry Cloud
• Video: Mel Robbins on Difficult Conversations
• Article: Great write up in Forbes magazine
• Podcast: Kristine Carlson on tough conversations 

The post How to Get Good at Difficult Conversations – 7 Strategies to Begin Today appeared first on tuja wellness.

If you’re feeling called to look for a wellness coach this year, there’s no shortage of coaching programs out there. The virtual galaxy has been ‘gooped‘ and moon-dusted with health advice at every swipe. 

It only takes a brief glimpse on social media to scroll upon a fitness routine reel, chakra-balancing smoothie, breathwork exercise or new regimen for wellness (which begs the question, “is my phone listening to me?”).  

Truly connecting with a qualified wellness coach is intentional, deep and sustainable. 

When it seems like everyone and their dog are now offering holistic health services, how the heck does one find their soul-aligned wellness coach?

For starters, there are a few qualities (and qualifications) your wellness coach should ideally possess. 

It’s also important to feel comfortable asking for wellness support and then giving yourself permission to receive support. 

When was the last time you genuinely and openly asked for help? We live in a cultural society of overextending and do-it-yourself’ing. Asking for help can be really, really hard.

But our capacity to thrive and reach our goals is strengthened in an ecosystem of support. 

Here are our top five qualities to seek out in a wellness coach.

1. They work with their own coach.

Therapy for therapists is a very real (and therapeutic) thing. Finding a wellness practitioner or coach who practices what they preach (aka, they’ve worked with their own coach) will make your experience even more authentic. They’ve done the inner work, and they know what it takes to be accountable. 

Would you trust a bungee jumping or skydiving guide if they hadn’t ever tried it before? 

2. They have coaching credentials.

Many self-proclaimed health and nutrition coaches have amassed a vast loyal following. Some bring years of personal experience and alternative training in their field, which is all well and good. 

Holding distinct credentials (i.e. coaching certificate, diploma or degree at an accredited institution) legitimizes their work and clarifies how their background can be of service to you.   

3. They listen, offer empathy and ask thought-provoking questions. 

Every good conversation starts with a good listener. Brene Brown once said, “empathy has no script. There is no right way or wrong way to do it. It’s simply listening, holding space, withholding judgment, emotionally connecting, and communicating that incredibly healing message of ‘You’re not alone.'” 

The right wellness coach will always come from a place of empathy and compassion, regardless of where you’re at on your wellness journey. You will be asked forward-focused questions that tap into your inner wisdom and knowing. Rather than asking, “what past events or actions caused all of these issues for you?” they may ask, “how do you want to feel, and what realistic goals are you willing to set?”. 

4. They create a supportive environment for all your “stuff.”

A wellness coaching session should leave you motivated and encouraged, not depleted and uninspired to reach your goals. If you feel in over your head, your wellness roadmap needs an adjustment. “How am I supposed to meditate, make green juice and take care of the dogs/kids all before sunrise?” You’re not expected to, nor are you made to feel overwhelmed by your wellness coach.

They have your back, and they’ll ensure you feel supported every step of the way. 

5. They’ll help you extend past your comfort zone, safely.

Growth and comfort do not coexist (coined by Ginni Rometty, former CEO of IBM). In order to grow, we must experience a degree of discomfort. But as human creatures of habit, we like to stay cozy in our comfort shells. 

A wellness coach will support you in digging deeper and getting intimate with your edge. They’ll guide you through areas of discomfort (like fitting your wellness priorities into work/relationships) to help you grow and flow forward. 

How you’ll benefit overall from a wellness coach…

• You’ll attune to your inner wisdom. 
• You’ll see your blind spots and patterns you usually bypass.
• You’ll connect with someone who holds an objective stance on your unique circumstances (as opposed to family/friends/loved ones). 
• You’ll experience a profound shift in your perception of wellness.

Many of us find it easier to meet external accountability rather than answering to ourselves. 

Wellness coaches serve as accountability partners who will celebrate your successes and help you carry on when the going gets tough. They also believe in your limitless potential, especially in areas where you feel constricted. 

Looking for deeper wellness support? 

Check out our tuja live well services, and connect with a tuja-vetted wellness coach faster than you can say “symbiotic culture of bacteria and yeast” (SCOBY, aka kombucha starter).

The post Top 5 Magic Qualities To Seek Out In A Wellness Coach appeared first on tuja wellness.

These days, many people confuse the word ‘stoic’ with ’emotionless; it’s anything but! Stoicism is a school of philosophy (often called “The Most Practical Philosophy”) that teaches us how to be happy by accepting the present moment as it is. Sounds pretty basic, right? We’ve totally heard this one on a meditation app.

The issue with this general message is that: 

1. it can sound really simplistic, and 
2. it’s actually really, really hard to do (especially when complaining about the current moment/the weather/people online/tax season feels so good sometimes!)  

But, it’s still 100% worth trying because those who embrace stoic values are happier, more resilient, and wiser when it comes to life’s ups and downs. 

It’s like a tool in your emotional toolbox to use in the pursuit of perseverance, patience, clearer perspective, courage, and self-control. By understanding what we can change and what we can’t, we halve the number of things we need to stress about! 

Rather than expecting a perfect, stress-free day, stoics accept that it’s chaos out there, and anything could happen. It’s our choice how we react to the circumstances around us, and if we can train ourselves to respond with calm acceptance, then external events can’t ruffle us.

In short, a calm mind is not achieved by trying to control our surroundings; it’s achieved by the way we think.

Stoicism is designed to be a practice, a part of your daily routine. Just like meditation, it’s like a mental muscle you build gradually until you get better at it and start to notice the effects seeping into your life. 

So, to get you started, here are three simple stoic exercises you can do to dip your toe into this ancient philosophy. And if you find these helpful, check out the resources at the end of the article to dive even deeper.

1. Welcome & Practice Discomfort

Think about it – emotions many of us feel these days, like anxiety and fear, have their roots not in what’s happening but in our uncertainty about what might happen. And often, our fear is worse than the eventual experience itself.

The stoics taught that comfort is the worst kind of slavery because you’re always afraid that something or someone will take it away. That sounds a little extreme, but there’s something to be said for letting go of our comforts every so often, so it’s not so difficult if they get taken away unexpectedly.

Could you practice some form of light fasting in the mornings or once a week? Maybe volunteer to host a meeting when you’d typically hide in the background? What about walking instead of taking the car once in a while, even if it’s a chilly day? Writing a difficult email to a friend that upset you?

The idea is that anticipating that things might not always go your way is good. Still, if you can actively practice ‘misfortune,’ that’s even better because when unexpected things happen, they have less power to disrupt your mind and life. If the car won’t start or the train doesn’t arrive, you know “it’s ok, I can walk part of the way”; or if you miss breakfast because of an emergency in the morning, you know that getting to lunch on a glass of water isn’t the end of the world. 

By practicing how it feels to be uncomfortable, your emotions are more balanced, you have a much better perspective, and you can move on with your day without unravelling.

2. The ‘Last Time’ Meditation

This one might seem a little dark on the surface. But it’s a beautiful and powerful way to savour and be intensely grateful for what you have and then refocus if you’re caught in a negative spiral. 

Essentially, it’s all about imagining that this is the last time you’ll do something, even if it’s something you’re not enjoying or looking forward to. We leave things behind all the time as we move on in life. At some point, you played jump rope or Connect 4 for what was probably the last time. At some point, you’ll use a landline phone for the last time. Eventually, you’ll get into your own cozy bed for the last time. But because of the way life goes, we usually don’t realize it in the moment.

TRY THIS:

It’s late and cold, and you have to take the dog out for a walk. You do not love the idea. Take a moment to imagine that something happens to your dog tomorrow or that there’s a serious lockdown, and this is the last time you get to walk her. If you knew that in advance, how much more mindful would you be of all the details of that walk? How her tail wags; how the stars look; how she sniffs at the snow. You’d give anything in the future to have that walk back again.

OR, imagine you’re tired and you have to cook dinner for the family. What if something happens to the stove, or the house, or the family, and this is the last time you get to do this mundane task. How would you do it differently if you knew you wouldn’t get to do it again?

Try this little exercise next time you have to call your mom, or water your plants, or sit in traffic.  

You don’t need to get into doomsday scenarios, but just a little touch of “how would this feel if it were the last time” can completely transform how you feel about daily tasks. 

3. Dream Life & Delight

This one’s a combo because these two practices really complement each other. 

FIRST: 

Stoic practice encourages us to realize that we are living a dream life. It just might be that you don’t see it that way. Chances are incredibly high, however, that you are, right now, living someone else’s dream life. 

Maybe you have a job your friend would adore. Perhaps your family is precisely the kind of family someone else fantasizes about. Very probably, the home you’re living in is the aspiration of a considerable chunk of the planet’s population. 

It’s not about judging your mindset (just because there are starving children and people with cancer doesn’t mean you can’t be upset that you burned dinner). It’s more about keeping a check on our constant feeling that what we have isn’t good enough, that if we just get that job title/mascara/goal weight/loft apartment, then we’ll have a perfect life. 

SECOND: 

Keeping a gratitude journal is great, but keeping a list of delights is, well, delightful! 

As children, we’re constantly delighted by the world, but somehow, that feeling gets muted as we grow up. Try to notice what gives you little moments of delight. A patch of warm sun on the rug, ice cream that you forgot was in the freezer, a colourful bird at the birdfeeder, extra soft toilet paper…

The more you look for them, the more they’ll pop up, we promise. 

By cultivating delight like this, you start to realize that even if you’re not happy all the time (a noble but impossible goal), there are dozens of moments of ‘tiny joy’ in every day, and that truly is something to be grateful for. 

Learn more about stoic philosophy by checking out these resources:

• Watch this nice little video 
• Lots more on this website
• A great book on the subject 
• Or try this podcast

The post What the Heck is Stoicism (Plus 3 Life-changing Practices to Get You Started) appeared first on tuja wellness.

Our days of caring for our friends and family are now busier than ever. We run from dropping off groceries to a family in isolation to hopping on another Zoom work call between meal prepping for the kids—just hoping to get everything done. 

Come the end of the day, we realize we’ve cared for everyone except ourselves. What should be our number one priority somehow magically finds itself as our last. And that wellness goal we set for ourselves (like more time for meditation) fell to the wayside in the flurry of activities. 

Disappointed and discouraged, we decide that tomorrow is another day, and we will do better.

How different would that scenario be if we had someone to hold us accountable? Someone who could reach out and say, “Hey, did you give yourself a half-hour for that online yin yoga class today?” or, “How is your plant-based meal prep going?” Two simple check-in questions that could completely change the trajectory of our wellness goals.

Or perhaps we have set a goal without a clear, realistic or structured way to achieve it. We know exactly what we want, but the path is fuzzy.

Enter, Accountability Partner. 

A strong accountability partner holds space for you and regularly checks in on your goal progress. Yes, an app can do that. But nothing keeps you accountable like another caring human being. 

The first step in finding an accountability partner is knowing what accountability looks like. Your accountability partner must be someone who embraces accountability within their own lives. You will need someone firm in their own wellness journey before they can truly support yours.

This support partner should not be close to you, like your mother or sister. As an adult, it can be triggering to still hear, “did you eat your greens today?” 

So what should you look for in an accountability partner? Let’s dive right in. 

A Strong Accountability Partner Will Always Motivate You. 

Having someone cheering you on is one of the best parts of having an accountability partner. Knowing someone is rooting for you with your best interests at heart is cause enough to help you succeed! Whether it’s a text congratulating you on making it through a meditation challenge or sending a gentle reminder to take that 5 minutes for stillness—it goes a long way.

They Always Have Your Back.

Sometimes, we end up having a busy day, two or three, where we fall off track with our goals. Having someone check in with you regularly (e.g. connecting for a video chat) and quickly steer you back towards achieving your goals (e.g. chalking out your weekly self-care time) is a game-changer in your wellness journey. 

They Always Give You the Straight-up Goods.

We all want to hear lovely things about ourselves, but sometimes we need an honest check-in to realize that we’re straying from our wellness journey and need to get back on track. 

If your accountability partner observes that you’ve let your self-care slip down the priority ladder, take it as an opportunity to reset.

They Always Keep You Accountable.

If your accountability partner notices that you haven’t been following your goals, they’ll get real (in a kind, supportive way, of course) and help you get back on the right path. 

• Did you skip your core pilates class (again)?
• Drink 23@$# cups of dark roast to get through the day? 
• Sit glued to your desk without any mindful breaks from screen time? 
• Are any of these goals even resonating with you anymore?

Acknowledging is the first step, and being held accountable is the second.

They Always Help You Stay On Point With Your Goals.

Socializing with friends is a normal part of life (even if it looks a little different these days). Going out and having fun doesn’t mean you need to forgo progress on your wellness journey. A great accountability partner will help you keep your goals on track. Perhaps it’s a quick text check-in partway through the evening, before the tendency to overindulge kicks in (aka, that next glass of wine/tomorrow’s headache). 

Knowing someone has your back makes all the difference, especially to begin your next morning off with a strong start!

They Always Cheer You On.

On a wellness journey, we sometimes forget to celebrate our successes. We become so focused on our end goal that we forget to notice the little victories along the way. Having someone recognize and point out your successes is ultra motivating! 

Whether you’re waking up 15 minutes earlier to meditate or you began closing down your devices an hour earlier in the evening for an entire week, every small step should be celebrated.

Staying Accountable Means Showing Up for Yourself.

Have you ever started a new diet or exercise regime only to give up after a week or two? This is where a strong accountability partner will help you achieve success. You could be thinking, “Well, all of this sounds great, but where can I find someone like this?”  

There are many routes to connecting with an accountability partner and ensuring they are qualified to support you. 

With the ever-evolving online world, our options are virtually endless. You can find an accountability coach through forums, social media or websites. Be sure to have an informative 1:1 chat with your potential coach before committing. You want someone who will motivate you and keep you on track, so make sure what they offer aligns with what you are looking for. 

If you’ve already started your search for an accountability partner, be sure to check out our new live well offering. Our wellness connector coaches will encourage you to achieve your goals and keep you accountable on your wellness journey. 

And we already know, your wellness and all you are, are worth it.

The post Why It’s Crucial to Have an Accountability Partner on Your Wellness Journey appeared first on tuja wellness.

If you need a snack to gently reignite your inner ember and find more zen, these balls will deliver. With coconut, cashews and moringa leaf, we’re talking about a ‘matcha’ made in heaven.

Originating from Japan, matcha green tea is very rich in antioxidants, L-theanine and the polyphenol EGCG (epigallocatechin gallate), which has been shown to protect our cells and offset the inflammatory response. 

When choosing your matcha, opt for a certified organic and ceremonial grade when you can. You can also find summer harvest and culinary grade matcha on the market, which means the tea leaves have aged a bit longer (with more bitterness in taste and less “bright” green).

Often referred to as the “miracle tree,” the moringa plant has been used for centuries in medicinal tonics. Moringa also contains all of the essential amino acids, rendering it a complete plant protein! 

Both matcha and moringa coalesce in this recipe to create a nutrient-dense emerald green treat.

The colour green is also associated with the heart chakra. In Sanskrit, the Anahata chakra influences our capacity to share and receive love (with others and ourselves). 

Whether shared or enjoyed solo, these zen balls are full of love  

Ingredients

For the zen balls

• 1 cup shredded coconut
• 1 cup raw cashews
• ½ cup coconut flour
• ¼ cup coconut butter, melted
• 4-5 Medjool pitted dates (soak in warm water for 10 mins)
• 1 tsp Matcha powder
• 1 tsp Moringa powder
• ½ tsp pure vanilla extract
• Optional: vanilla plant protein, hemp hearts, maple syrup

For the coconut icing

• ¼ cup coconut butter, melted
• 1-2 Tbsp pure maple syrup
• 2-3 Tbsp non-dairy milk of choice (coconut and cashew work well here)

Method

1. Add all ingredients into a food processor or high-speed blender, and pulse until well combined and texture resembles a sticky dough.
2. Roll your mixture into balls and place them in the fridge for 15-20 minutes. 
3. To make your coconut icing, melt coconut butter until soft, then add maple syrup. Stirring vigorously, slowly add 1 Tbsp of non-dairy milk (keep adding until desired texture is achieved).
4. Drizzle your icing over the zen balls, or dip each ball individually. Be creative! 
5. Enjoy right away, or pop into the fridge for snacking throughout the week.  

The post Zen Out with These Matcha Coconut Cashew Balls appeared first on tuja wellness.

Since the very beginning, we’ve been committed to fluidity, adapting and shifting to best reflect what wellness looks like here and now. We began as an online wellness publication, sharing everything from recipes and guided meditations to deep-dives and interviews about anything under the vast and beautiful umbrella of holistic wellness. Now, we are pleased to introduce a new arm of offerings that we have lovingly named live well by tuja wellness. 

Since we’re celebrating nearly a dozen years of existence and rolling out a new wave of offerings, we thought there was no one better to introduce them than our founder, Ed Malcolm (and we figured we might as well introduce him too!)

Ed is currently living out what he calls “Life 3.0” after retiring from a long career in Calgary. He lives between Canmore, Calgary, and Kelowna and enjoys his personal wellness practices daily. 

“I am fortunate to have more time to make wellness a significant priority now that I am in the Life 3.0 phase of my life. I have a morning routine of 60 pushups, stretching, various supplements, overnight oats, and meditation,” said Ed. 

“During the day, I walk our dog, lift weights every second day, practice yoga and spin a couple of times per week and enjoy some outdoor activity with friends, which, depending on the season, includes biking, hiking, skiing, snowshoeing, and water activities. I also have regular naturopath, massage, acupuncture, active release, and ionic foot baths as preventative maintenance. Also, spending time with family and friends is key, especially during the current times, to maintain social connections.”

If you know Ed, he’s likely taken you out on or spoken about his weekly mountain “Edventures.” He is extremely well versed in the Canadian Rockies and spends tons of time exploring with his friends and family. 

In 2009, the inspiration for tuja wellness stuck when he “realized there was a lot of useful information available on the internet and through other sources; however, there didn’t seem to be one place to find all the health and wellness information for a particular market. We developed a directory website from coast-to-coast in Canada but realized that to keep top of mind with our audience, we needed to post regular articles, videos, podcasts, and hold challenges, which we did.”

Now, with a desire to expand both our community and our offerings, we’ve mindfully crafted the live well offering, and we’re eager to tell you more. 

“A few years ago, through my observations and talking to my friends, I realized that workplace wellness programs were growing in popularity but were not achieving the desired results due to the lack of proper structure,” said Ed. This led to the creation of live well as you see it today. 

“Live well is designed to help people determine their wellness issues through dedicated conversations with a hand-picked tuji who will coach, connect, cheerlead, and hold them accountable to improving the areas of greatest need. We discovered that we’ve all had coaches our whole life (parents, teachers, arts, sports, corporate), so why don’t we have a coach for the most essential aspect of our life?”

The live well journey begins with a mindfully-designed intake survey before matching you with one of our wellness connector coaches. Next, you will have a conversation that will help you select the wellness area that you could benefit most from elevating. From there, you and your wellness connector coach will identify a specific, actionable goal in that area to work towards. You will also receive practitioner referrals, if applicable, and recommendations for resources, tools, and tips to help facilitate your goal. 

“As we were developing the program, we realized that having the knowledge and guidance is a significant first step. Still, without accountability, it generally breaks down somewhere along the process. Accountability is no different from what parents, teachers, sports coaches, art/music instructors, and our bosses do daily,” said tuja’s founder. 

In the final phase of live well, you have the opportunity to sign-up for ongoing accountability sessions to cheer you on, keep you motivated, and support you to achieve the goal you’ve set for yourself.

Ed believes that identifying wellness goals is invaluable. “Our health and wellness is the pillar to having a fun and joyful life. If you don’t have this foundation, it’s very challenging to accomplish other life goals.” 

“No one program fits everyone, so it’s essential to tailor things to your situation. Very few people have the proper knowledge to take their wellness to the next level, so we need to have a coach/connector that can guide them and hold them accountable. Our philosophy is that regardless of where someone is on the health spectrum, we can elevate them up the wellness ladder one step at a time.” 

Ed himself is constantly working to uncover and work towards personal wellness goals. “Until this year, an elusive goal has been a regular meditation practice along with focused nose breathing. I’ve been fortunate that Naomi Keane, who owns the Oranj Fitness studios in Calgary and Airdrie, has been holding morning meditation sessions for the past three months that my wife and I have been attending regularly. I’m also reading a good book called Breath by Daniel Nestor that explains the importance of proper nose breathing.”

The process of selecting our wellness connector coaches is of the utmost importance to us. “This is a big challenge as the person needs to have exceptional listening skills and detect the main health issues to point the individual towards qualified practitioners that can further assist them. They need to be empathetic yet influential in holding people accountable. We have developed a set of criteria that the connector coaches need to meet to ensure our customers receive the best support possible,” the founder explained.  

If you’re struggling to take the first steps on your wellness journey, Ed has some advice: “Hire a tuja wellness connector coach!!! It can be very daunting, so having someone who can guide you along the journey makes it much easier and more rewarding.” 

We hold the live well offering very close to our hearts, and we are so pleased to finally be able to share it with you. If you want to learn more, head here. If you’re ready to get started, all you need to do is fill out the intake questionnaire, and you’ll be hearing from us right away!

Yours in wellness,

tuja 

The post Wellness Warrior Ed Malcolm on the Foundations to Live Well appeared first on tuja wellness.