Welcome to another episode of According to the Cassels! On today’s episode, we talk about what you need to do to reset. We discuss some of the daily rituals that help Tray find an anchor point in the day, how life coaching has helped each of us get our lives in order, and the incredibly important role that adequate rest and sleep plays in establishing a constructive daily routine. You’ll also hear about some of the benefits of adequate sleep and why it is dangerous not to get adequate rest, and Amy and Tray share how journaling has been a useful practice and why it has been powerful to have a designated space in which to meditate and journal. We hope you join us to hear all this and more!

Key Points From This Episode:

• Some of the daily rituals that help Tray to find an anchor point in the day.
• Why, for Tray, it is the start of the day that sets the tone for how the rest of it unfolds.
• How Amy has worked with Bonnie Hubert and Tray with Mike Riggs from ONE Way Life.
• Why, if your life is a mess, you can’t expect it to get in order immediately with a life coach. 
• How Amy and Tray integrated a yoga practice into their routine while they were on holiday.
• What your body does from 10 PM to 2 AM: it recovers!
• How your body consolidates memories and repair happens in your mind from 2 AM to 6 AM. 
• Why the ideal sleeping pattern is going to bed at 10 PM and waking up at 6 AM.
• What Amy requires to maintain this pattern: being in bed with no electronics from 9.15 PM.
• The daily routines that each of our two children have. 
• Some benefits of sleep, from lowering stress to improved muscle coordination and memory.
• How lack of adequate rest can cause inflammation in the body. 
• Amy’s daily journaling practice and the answered prayers she sees when she looks back.
• Where Tray and Amy have created a sanctuary on their patio to journal and meditate.
• Why it is important to have a designated space where you can do this. 

Tweetables:

“Keeping it simple, waking up at a certain time, resting in that morning devotion – that’s my anchor point to every morning that starts out right and works through the day as a nice flow.” — Tray Cassels [0:01:24]

“For me, it’s the start of the day that sets the tone.” — Tray Cassels [0:02:12]

“If somebody is thinking about getting a life coach, if things are really off in your life, you can’t expect to all of a sudden get your life coach and now you’re hitting all of your life goals.” — @amy_cassels [0:04:54]

“We try to have this little sanctuary, this little space. Wherever you are, even if it’s an apartment, you have a patio. If you’re in a house where you feel like you just can’t get away, maybe it’s a closet.” — @amy_cassels [0:28:40]

Links Mentioned in Today’s Episode:

Amy Cassels

Amy Cassels on Twitter

ONE Way Life

Mentioned in this episode:

Sparkle Dust

NingxiaRed