Follow along with the Video Slides below:

• https://www.canva.com/design/DAGrZn50pHc/Q1gqzxTcaVzuHZClka1dRA/view?utm_content=DAGrZn50pHc&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=h2cdfba8107

Journaling Prompt:

• https://www.canva.com/design/DAFlfWzjM1c/zoV3RugCTz2ic99-e4XEqw/view?utm_content=DAFlfWzjM1c&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hf24af5c6e0

Link Tree:

• https://linktr.ee/sparklewellness.nas

Journal Purchase:

• https://nourhanshams.wixsite.com/sparklewellness-nas

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Welcome to Wellness with Noura.

Purchase Journal below:

https://nourhanshams.wixsite.com/sparklewellness-nas

Welcome to Wellness with Noura

5 Non-Negotiables That Will Make or Break Your Day

In this episode of Wellness with Noora, we discuss habits that are not just recommendations; but are non-negotiable practices that nourish the mind, body, and soul, ensuring a day that is balanced, healthy, and aligned with your purpose. From connecting with the Qur'an to staying hydrated, fueling your body with nutritious food, moving, and resting—these habits create a strong foundation for finding balance and peace.

Affirmation:

“I am committed to habits that nourish my mind, body, and soul.”

1. Qur’an:

Spending a few minutes with the Qur'an (listening, reading, reciting) helps you connect with Allah, find guidance, and center your soul. It sets a spiritual connection that sustains you throughout the day.

2. Water:

Staying hydrated is vital for both physical and mental health. Drinking water helps maintain energy levels, enhances clarity, and supports overall well-being.

3. Nutrition:

Nourish your body with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Choosing nourishing foods fuels your body and mind, setting you up for a successful day.

4. Movement:

Incorporate at least 5-10 minutes of daily movement. It could be a walk, stretching, or a short workout. Movement releases tension, boosts mood, and increases energy levels.

5. Rest:

Prioritize rest throughout the day—whether through sleep, a nap, deep breathing, or moments of stillness. Rest is essential for maintaining mental and emotional well-being and preventing burnout.

Stay Connected:

- Follow WellnessWithNoura

In this episode, I’m diving into the concept of self-image, exploring both the mental and physical aspects of how we see ourselves. I’ll also provide practical tips for developing a positive self-image, including practicing self-compassion, challenging negative thoughts, and setting achievable goals. As always, I’ll bring in Islamic perspectives on self-love and modesty, encouraging you to find beauty and confidence in your unique journey.

What is Self-Image:

I’ll help you understand the mental and physical components of self-image.

Affirmations: to boost self-love and confidence.

- "I am beautiful in my skin."

- "I am beautiful without makeup."

- "I love myself unconditionally."

- "I give myself the self-love and affirmations that I'd love to hear."

Mental Self-Image:

I’ll talk about the role of positive thoughts and affirmations in boosting confidence and combating self-doubt.

Physical Self-Image:

Together, we’ll navigate societal beauty standards and learn to embrace our natural beauty. I’ll also discuss Islamic views on modesty and self-worth.

Practical Tips:

- Practicing Self-Compassion: Approaching oneself with the same kindness and understanding as one would offer a close friend.

- Challenging Beauty Standards: Resisting the pressure of trending beauty standards while staying true to one's authentic self.

- Identifying and Replacing Negative Self-Talk: Recognizing negative thoughts and learning how to replace them with positive affirmations.

- Setting Realistic Goals: Setting achievable goals to boost self-esteem and maintain motivation.

- Daily Self-Care Routines: Engaging in simple, effective self-care practices that honor the mind, body, and soul.

Activity:

Reflect on your accomplishments—no matter how small—and recognize your inner strengths and beauty.

Remember, true beauty and self-worth are rooted in kindness, self-love, and authenticity. I encourage you to beign this journey of self love, embracing both your inner and outer beauty as a reflection of the Amanah (trust) Allah has given us.

Thank you for spending time with me. I can’t wait to connect with you again next time as we continue our journey toward holistic wellness.

In this episode, we're exploring the concept of "restorative rest" and how integrating moments of true rest into your daily routine can be life-changing. We often think of rest as simply sleeping or lounging around, but restorative rest is about deeply recharging both your mind and body, helping you to combat stress and improve overall wellness. Today, I'll share three practical tips to incorporate restorative rest into your life, so you can say goodbye to the hustle culture and embrace the beauty of slow living.

What Does Rest Mean to You?

- A reflection on how we traditionally view rest versus what restorative rest truly means. It's more than just physical relaxation; it’s about recharging at a deeper level.

Today's Affirmation:

- I deserve rest and relaxation. I give myself the permission to recharge my mind and body multiple times throughout the day.

1. Deep Breathing After Parking Your Car:

- Before you rush out of the car, take 1-3 deep breaths to calm your nervous system. Even if you're late, this moment of calm will help you face the day with more peace and confidence.

2. Small Breaks Between Chores:

- Taking a 5-10 minute break between tasks can significantly recharge your energy and improve the quality of your work. Treat your day like a marathon, not a sprint—these little breaks make all the difference.

3. Mid-Day Rest and NSDR Meditation:

- Discover the power of Non-Sleep Deep Rest (NSDR) meditation, which helps you disconnect and recharge even if you don’t actually fall asleep. Whether through guided meditation or simply closing your eyes and doing Dhikr, these moments can refresh you like a long nap would.

We're doing this to love ourselves and take care of the Amanah that Allah has given us: our mind, body, and soul.

I hope you find these tips helpful and easy to implement into your daily routine. Once you try them out and notice the difference, I’d love to hear about your experience in the comments or reviews. Thank you so much for spending time with me today. See you in the next one! Bye.

Resources:

- NSDR Meditation Guides

https://www.youtube.com/watch?v=nu8-jRlo8dk

https://www.youtube.com/watch?v=_noquwycq78&t=49s

Hello everyone! In today's episode, we're diving into my personal morning routine that helps me reduce anxiety and start the day with a peaceful mind.

1. Phone on Do Not Disturb:

- Let's talk about the magic of starting your day without the noise of notifications, giving yourself the space to wake up in peace.

2. Sunshine and Fresh Air:

- Why opening up those blinds and cracking the window first thing in the morning is a game changer for your mood and energy.

3. Water First Thing:

- The simple act of hydrating your body right when you wake up.

4. Alternate Nostril Breathing:

- I’ll share my favorite breathing technique that instantly calms the mind and sets a peaceful tone for the day.

5. Journaling for Mental Clarity:

- How I use journaling to release anxieties and reframe my thoughts, inspired by Dr. Sarno’s Mind-Body Medicine theory.

6. Morning Dhikr:

- Incorporating Islamic morning prayers and affirmations to start the day with spiritual peace and protection, because why are we even here if not to worship Allah?

Today’s Affirmation:

I seek refuge in Allah from negative thoughts and anxieties, trusting in His protection and support.

Remember, it’s not about being perfect—it's about making progress towards a more self-loving mind. Start with one or two of these habits and see how they fit into your life. It took me years to get consistent with this routine, so be patient with yourself. The goal is to love and care for the Amanah that Allah has given us: our mind, body, and soul.

Final Thoughts: Let’s be kind to ourselves as we work on building these habits. The aim is to create a morning routine that helps us feel peaceful, not stressed. Even if you can’t do it perfectly every day, that’s okay. It’s all about being flexible and finding what works for you.

Resources Mentioned:

-Alternate Nostril Breathing Video

https://www.youtube.com/watch?v=MTTACuYBu3k

- Morning Dhikr Mishary Spotify Playlist

https://youtu.be/rP1bQ_zyGtQ?si=hrwYaC5vFlpW6av_

- Healing Back Pain by Dr. Sarno

https://www.audible.com/pd/Healing-Back-Pain-Audiobook/B002V1OK7U?source_code=GPAGBSH0508140001&ipRedirectOverride=true&gclid=CjwKCAjw5qC2BhB8EiwAvqa41mRKKm8Vrycb-AtEnBVjL7gr6NeeGqAAcktISI0DamQt7PDmsv84uBoCHm4QAvD_BwE&gclsrc=aw.ds

Thanks so much for spending this time with me! If you found this episode helpful, I’d love for you to subscribe, leave a review, and share it with someone who might need a little more peace in their mornings. I can’t wait to see you in the next episode. Bye!