• Katie Lee

How to climb the ladder...

Updated: Feb 26, 2019

...one rung at a time.

Give your body a gift and just breathe.

So you decided it's time for a change?

First, I would like to take a moment to applaud you for recognizing that you would like to shift your thoughts and energy to increase your health and overall wellness. Believe it or not, this is a very hard first step to take, so congratulations!

Second, I would like to provide some reassurance to you. Just because you've decided to make some positive adjustments in your life, does not mean that you should expect yourself to reach complete spiritual enlightenment or some form of that level of soul searching at warp speed. So, I invite you to take a deep breath and try something with me.

Wherever you are, take a deep breath. Inhale for 3 seconds and exhale for 5 seconds. Let your mind slow down for this short time. Repeat that cycle a few more times even if you feel a little silly and join me on the next line when you're ready. (Don't worry, I'm doing the same thing from my desk, I'm right there with you!)

If you played along with me, thank you and congratulations again! You've just completed your first (or 100th) mediation and it took less than a minute! Now, think about how you feel post-meditation. Do you feel lighter? More focused? Grounded? Odds are you will feel one of those things or some form of positive shift in energy.

By taking a minute to simply focus on your breathing, you have allowed your body to take time out from it's busy day and rest. Rest is one of your most fundamental needs for optimal health. Did you know that rest comes into play more than just in finding a solid 8 hours of sleep? Giving your body a minute here and there during the day to rest and relax allows your parasympathetic nervous system (PNS) to switch on. Why does this matter? Let me ask you a few things....

  • Do you want to have more energy?

  • Do you want to experience healthy weight loss?

  • Do you want to turn back the clock and look and feel more youthful?

  • Do you want to feel more grounded and less anxious?

  • Do you want to reconnect with yourself?

Pay attention to what your body needs in it's simplest form. You do that and it will give you a strong foundation.

If you answered YES to one or more questions:

If you answered "yes" to any of those questions, then ensuring that your PNS's "on" switch works correctly is perhaps your highest priority. Simply taking a minute to focus on breathing and communicating to your body that it's ok to relax takes your body out of fight or flight mode aka STRESS mode. Once this signal has been sent, the bodies PNS switch turns "on". The result?

  • Your mitochondrial cell count stays strong. (Simply put, you have more energy!)

  • Your body is now able to conserve and use energy more effectively.

  • Your body can now digest nutrients more effectively.

  • Your cortisol production decreases resulting in a healthier and lighter you!

  • Your oxidative stress (the stress that ages you more rapidly) decreases.

  • Your body's reaction to certain food related allergies may lessen or subside.

It sounds like a one minute meditation is pretty powerful! I can't think of a reason not to incorporate this practice into my day if it means that a I can more readily achieve my health goals as a result!

Will every step be so easy?

In regards to the ladder of wellness that I mentioned earlier, congratulations are in order once more. In the few minutes that it has taken to you to decide to make a positive wellness change, complete a search, click on this article, and read it you have placed your foot on the first rung of the ladder of wellness, YOUR BASIC NEEDS. Well done!

The step to this rung is important because it ensures that we are building ourselves from the ground up. Change of any kind is a process and lasting positive change cannot function at its best if each necessary step isn't carefully and thoughtfully taken. Deciding to improve your health and whatever goals align with that doesn't mean that you race to the top of a ladder without knowing that it's stable and secure. Rather, it's better to take each step slowly, methodically and sometimes with extra guidance to ensure that each step you take is balanced before moving your feet to the next rung. But believe me, it is worth it!

What's next?

Stay tuned for my guide to making the most of the Basic Needs step. Until then, keep giving your body short rests with that 3 - 5 breathing cycle as you can. Your body and mind will thank you! Remember, building a solid foundation takes time and care! Keep the ladder in sight and get ready to climb!

Peacefully & Powerfully Yours,


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