The Happy and Healthy Podcast with Dr. K

The feeling of loneliness or loss of connectedness with each other has become much more common in recent times. The ironic thing is, that with all the technology at our disposal, many assume we should be living in the most connected times in the history of mankind…but yet most of us sense a deep disconnect with each other, not just socially but on a human consciousness, soul level. Why? Is it human evolution-through crisis- that draws us back into who we truly are as spiritual beings having a human experience?

In this episode, Dr. K discusses that living a connected life is about nurturing our soul relationships with self, others, nature and the Divine source. We are social creatures by design: and at the center of our loneliness is our innate desire to connect to each other on a deeper level. We have evolved as human beings to be engaged in our communities…to forge lasting bonds with others, to help one another, and to share life experiences with love and empathy. We are, simply, better together when love. empathy and peace are the core...One of the most common threats to our human existence however, is the lack of love we have for ourselves and each other.

Dr. K discusses concepts of self-esteem, self-awareness, self-love, self-becoming and self-knowing. She challenges one to look within and begin speaking positive affirmations of self-acceptance and vibrating higher through positive energy. Through self-love we can heal our relationships with ourselves, others, nature and the Divine. True transformation takes place at the heart, soul and spirit level.

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In this episode, Dr. K discusses intuition as a powerful and proven tool that can help one to make better decisions about one's health and wellness and that of everyday living.

Intuition comes through various means such as intuition of flash, premonitions, inner voice, arts and dreams. Intuition can open one to their spirituality and guide one to be more healthy and whole..

Learn 5 ways to invest and become in-tune with your highest intuitive self and intuitive inner healer within.

www.drmelissaknight.com

Meditative Journaling Can Transform Your Life and Empower You!

Meditative Journaling can help you to gain clarity and to process and develop a better understanding of what's happening presently in your life, what you are doing well and what you could be doing better. It really helps us rewire our brain and helps us to learn how to deal with life's challenges more effectively and creatively.

In this episode, Dr. K invites you to join in on her FREE online course "“Meditative Journaling - A Reflective 21 Day Journal Challenge for Discovering Your Highest Self in 2021". Enroll for FREE and Begin Today at https://design-and-wellness-online-school.teachable.com/p/journaling-for-highest-self

The purpose of this 21-day meditative journaling challenge is to guide you through a writing process of dispelling negative thought patterns that aren’t serving you and your health and wellness anymore. The 21-day challenge is based on the age-old belief and research that it takes 21 days to fully form a new habit. 21 days is the time required for new neuropathways to be fully formed in your brain.

What is Meditative Journaling?

Writing as a meditative practice can be done in addition to, or in place of other forms of meditation. Meditative journaling is the act of expressively and mindfully examining your thoughts, emotions and feelings in a meditative and calm state. It involves being in the present moment and exploring your innermost ways of thinking and feeling (love, gratitude, happiness, frustration, worry etc.), followed by expressing those thoughts and feelings through writing and without judgement. In a calm state, we are more able to get out of our heads and cross over into our superconscious awareness where higher vibrations live.

Meditative journaling is a bridge that allows one to cross over from conscious and subconscious thinking to operate with a higher level of positive thinking and awareness. During the meditative journaling process, one begins to learn more deeply about themselves such as their motives, values, limiting beliefs etc. By expressing your thoughts under a meditative state, you are more likely to be authentic with yourself and examine yourself as an observer rather than a critic. You can then be freed from your thoughts, feelings and emotions and are able to move past them without judgement.

Meditative Journaling Tips:

1. With journal and writing utensils in hand- start your meditative journal practice by finding a comfortable sitting position.

2. Soften your gaze or close your eyes for a few moments.

3. Set an intention for your journaling activity.

4. Take 2 deep breaths and relax your body and mind.

5. Spend a few minutes just simply focusing on your breathing.

6. Begin to go within and notice what thoughts, emotions or feelings come to mind without judgement.

7. Begin to write in your journal.

8. Date your journal entry.

9. Choose a short phrase or writing prompt. You can use “In this moment,” or “I am feeling.”

10. Write continuously and naturally, in stream of consciousness style, using your chosen prompt for 5-15 minutes. You may want to set a timer to prevent the urge to look at the clock.

11. If you feel as though you have run out of things to stay, return to original prompt and begin again.

12. Be authentic with yourself.

13.At the end of the time, close your eyes and take a few deep breaths.

14. Read over your journal entry, preferably out loud without judgement. Giving voice to your thoughts, feelings and emotions can help you better understand them.

Enroll in online course for FREE :https://design-and-wellness-online-school.teachable.com/p/journaling-for-highest-self

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So how can one essentially replenish their spirit or develop their spirituality and spiritual resiliency.. to buffer life sufferings and to mitigate the crisis of mental health and chronic disease..and unrest and suffering in the world?..…

Spirituality is a very personal and sensitive individual experience.. how one arrives to it or experiences it thereof is very individualized. but in essence we each have to tune in with our own intuition…to know how best to realign or align their spiritual essense to nuture oneself. …

The sad reality is spirituality has often been misinterpreted or associated incorrectly to that to mean religion or religiosity and therefore spirituality is often left out of the equation especially in healthcare…and truly understanding ones perception about their own spirituality and how one can lean on it as a buffer to lessen suffering or to restore hope.

In this episode, Dr. K challenges one to :

1. To elevate your own energetic frequency

2. To be open minded to your own unique spirituality and reflect upon it.

3. To always operate from love and kindness and gratitude, hope, optimism, compassion, generosity and connectedness-

4. To prioritize spiritual self-care

5. To know that when one state of mind, body, spirit is out of balance the whole system will become out of balance.

In this Bonus episode, Dr. K presents a positive affirmation mantra meditation "Power Lives Within Me" as a way to shift one's perception toward life challenges and suffering. Changing one's perception, changes one's reality. A mantra is a word, sound, syllable, affirmation or phrase that is repeated over and over again during meditations to prevent distracting thoughts and to focus the mind. When the mind wanders in mediation the attention is brought back to the repeating mantra. When you have an object of focus, it becomes easier to steady the mind. The vibrating sound resonance of certain mantras are also healing and calming.

Positive affirmation mantras is a way to upshift one's thinking and to manifest what one wants to come into their life. Positive affirmation mantras are a way to train the mind to shift to a state of positive thinking and away from negative thinking which manifests negativity.

In this episode, Dr. K talks about how our perceptions about life challenges and stressors can either keep us in a suffering/stressful state or can move us into a happy/peaceful state. It is a choice. We ultimately have the power to rewire our brains and to shift how we perceive and think about our stress, our challenges, our adversities what is happening in our lives in a more graceful way.

Dr. Knight shares ways in which we can awaken to ourselves..to come out of this slumbering state which presses upon our very nature that leads to depression, anxiety and disease in our bodies. Tools such as yoga and meditation can help us and enable us to move through our challenges in life more gracefully and joyfully and peacefully. We are not seeking to run away from challenges here or live a challenge free life---- but delving into and having a deeper awareness of that which is real and eternal WITHIN.

Visit drmelissaknight.com or designandwellness.com for show notes.

In this episode, Dr. K discusses and introduces her simple 3 step ACE (awarenesss, confront and evaluate) method and challenges listeners to become mindfully aware their stressors, how to confront those stressors authentically through intention and goal setting and ultimately how to evaluate if one's coping tactics to stress are healthy and positively perceived in the body and also if established goals for coping tactics are being met.

Dr. Knight talks about stress through the lens of the gut-heart-brain axis as we now know these 3 brains have there own nervous system.

The effects of stress and anxieties directly affect the gut-heart-brain access which can lead to a host of illnesses and disease such as mental illness, gastrointenstinal, cardiovascular and neurocognitive diseases and infections/ illnesses due to a lowered immunity..…How one essentially responds or copes with stressors is highly individual however most can benefit from tapping into natural healing and relaxing modalities such as mediation, visualization, yoga, progressive muscle relaxation, self-care, love and kindness etc.

In this episode, Dr. K discusses the connection of the 3 brain (brain-heart-gut) to that of mindful and intuitive eating. Being more mindful builds one intuition regarding what the body is telling one it needs physiologically. The 9 hungers are discussed along with that of fullness, eating patterns, cravings, body sensations, and gratitude for food.

As Ayurveda is the healing of the consciousness it requires active steps that one takes healing into their own hands and change one's relationship with food. In order for us to evolve spiritually we must learn to take better care of our vessels and become more aware of how we are connected with nature and the earth and what that knowledge can bring in our choices of food and how we take care of ourselves better as 80 % of our health problems come from the food we eat. Becoming more mindful and intuitive about what our bodies needs we are less likely to overindulge and also make healthier food choices. Eating mindfully and intuitively is essentially an act of self love and self care.

The Head Brain-Heart-Gut Healing Light meditation can be done when you feel you need a calm and healing energy in your body and also when you are wanting to tap into your instincts, your intelligence and your intuition to make a mindful decision about something in your life... This simple powerful meditation can help you make holistic and mindful decisions even when you need a sense of calm, peace and mindfulness within your mind, body and spirit.

For meditation coaching and courses visit https://www.designandwellness.com/

8. Healthy Brain-Heart-Gut Connections: A Pathway of Wellness, Intuition & Wisdom by