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Week Seven Stress-Less Holiday Plan: Breathe for Presence

Shift your Gears and Breathe for Presence

by Jana Janak

In a world full of distractions it is so hard to be present and in the moment. Often times I find myself distracted by all the lists of things that I have not yet accomplished or thinking about things that have happened in the past (by the way, just for the record, 20 hours later I can always find the perfect thing to say, but in the moment I'm always a bumbling idiot. Why can't the perfect phrase ever come up when I need it? Ok,.... see it's bad for me). These distractions keep us from being present and in the now.

I have really enjoyed the times when I get to ponder my questions, but when it keeps me from being able to connect with the people I am with, I know I need to shift gears in my head and become more present. Sure, writing things down that I need to do in the future and letting go of things in the past are great ways to overcome these obstacles; however, sometimes it might not be the most appropriate/easiest thing to do. The thing that helps me in these situations is to breathe.

Breathing in through the nose and filling my lungs and belly with air and then slowly letting it out helps immediately calm my mind. Repeating this as needed and maybe including a phrase such as "it's in the past" or "it will get done in it's own due time" all help me be more present with the people that I am with or the task that I'm completing.

"Tomorrow is a mystery. Yesterday is history. Today is a gift, that is why it is called the present."

-Bill Keane

Give the best gift to others this season by being present in your interactions. When you notice your mind shifting Forgive yourself, Breathe, and Recenter your mind to being present with those you are with. You will not only be giving a gift to those around you by being able to participate more fully, you will be giving a gift to yourself by more fully being able to appreciate the moments you are in. Focus this week on breathing and re-centering your thoughts on the present.


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Week Seven Action Item: Create a Thanksgiving Shopping List and Buy a Pumpkin for Carving

One terrific thing COVID brought about was free curbside pickup at every store. If you haven't already, search your app store for your favorite grocery store and download the app. This weeks action item is not to start "filling a cart" full of items you will need for Thanksgiving, but to simply create a "shopping list" in the app to add to your cart at a later date.

Creating the list early and updating as you go, you are less likely to forget important items. Also, having the store pick it out and bring it to you will take one more thing off your plate. Your app should allow you to add comments for the shopper about picking the correct item when they shop. To me, this is a very important to add comments because the fruits and vegetables have to be picked out "my way" otherwise they end up being overly ripe or unripe. Simply take your time with this list till you get it right. Also, if you are at the store and happen to see an item on your list for sale you can go ahead and pick up that item and remove it from your list as necessary. When it is a week before the holiday you can move your list to the cart and schedule it for pick-up.

Go get your carving pumpkin! Too early and it will rot, but this should be the perfect amount of time before the Holiday for purchase. DO NOT cut into it till 2-3 days before the holiday, so it will be fresh. Luckily Halloween is on a Monday this year, so carving can happen over the weekend for best results.

Have you nailed down any new present ideas? Remember to go ahead and purchase, wrap, and label all the presents as you go.


This Months Product Highlight: Sleep

Yep, that's right getting the right amount of sleep decreases stress in the body and allows the Parasympathetic nervous system to do its job. In preparation for the time change that happens at the beginning of next month, we are going to highlight products that will help you sleep. Use the code PATHS to get 40% off naCHer CBD's products today.

Try this herbal Blend as a Tincture: Sleepy Tincture

  • Support Healthy Sleep Cycles^

  • Adrenal Balance^

  • Improve deep sleep^

  • Boost Cognitive Function^

No Caffeine

botanical blend:

*California Poppy

*Passion Flower



*Wild Lettuce

*Gotu Kola

*Hops Flower


*Certified Organic Botanical

All of the Herbs in this blend are supper stars to help calm the nervous system. Helping you get a good nights sleep.


Unlike other members of the poppy family, California poppy is non-addictive, very safe, and gentle enough for children. California poppy has a "cooling" effect to an otherwise hot and wired nervous system. The cooling effect relaxes heat and can help to counter hyper and often agitated nervous system states. Herbalists have traditionally used California poppy to help calm anxiety and to relieve both mental and physical tension. California poppy functions as a relaxing sedative too, it is conventionally used for insomnia related to nervous system imbalances like repetitive thoughts or a lack of calm helping you lose interest in what you're stressed about.


Chamomile has a calming effect on people, and can be used to help induce sleep, ease frayed nerves, and promote a general sense of calmness and well being. It is great for those with nervousness or anxiety problems. Aside from having mental calming properties, chamomile is also good at relaxing sore muscles and tight joints. It can ease menstrual cramps and back aches, as well as relax the digestive system to ease upset stomach or indigestion issues.


Passion Flower is a gentle anti-anxiety and mildly sedative herb that can even be used to induce a good night's sleep in children. One particular study asked volunteers with trouble sleeping to drink a cup of Passion Flower tea at bedtime for a period of time, all reported significant sleep improvement. The alkaloids "chrysin" and "benzoflavone" present in this herb have been found to increase GABA (gamma amino-butyric acid) in the brain. GABA is one of the inhibitory neurotransmitters, used by the brain to prevent over-excitement and attain balance. It also helps to decrease the activity of depression inducing brain cells. The increased GABA in the brain that Passion Flower can induce will also reduce the anxiety so often associated with insomnia. In addition, Passion Flower is known to be a muscle relaxant, easing away tension that can make it more difficult to drift off to sleep.


One of the great benefits of Skullcap is for insomnia and sleep disorders. While many remedies, both traditional and herbal, can lull you to sleep like skullcap, most leave you groggy in the morning. Skullcap promotes sound sleep without the unwanted side effects, leaving you feeling refreshed and revitalised in the morning. Before the advent of pharmaceutical tranquilisers, Skullcap was the go to herb for the relief of anxiety and nervous tension.


If you suffer from restless nights then Lavender has been proven to increase the time to awaken after first falling asleep. One study showed that Lavender increased the percentage of deep or slow-wave sleep in all of the group tested, and all of the individuals reported feeling more refreshed and energetic the next morning. In a study published in the journal "Phytomedicine", it was shown that lavender helps with restlessness, nervousness, anxiety and insomnia.


Wild Lettuce directly impacts the central nervous system, blunting its ability to feel pain.The pain relieving qualities of Wild Lettuce aid in relaxing the body. This makes it very useful in the treatment of insomnia and anxiety, with it also called a feeble opium because it does not upset the digestive system. However, it is said to produce a euphoric, dreamy effect making it much easier to drop off to sleep. This sedative effect make it especially beneficial to an overactive nervous system and it’s particularly good for hyperactive children.


In Asia Gotu Kola has a long standing reputation as one of the best herbs for the brain. Several studies have shown that Gotu Kola has a complex action on the mind through enhancing neurite-dendrite growth and out branching in key areas of the brain. This action not only makes the mind calmer, sharper and more fluid but also protects brain cells from damaging toxins. Science has now isolated the active compounds responsible for the remarkable antidepressant effects of this herb. Two of these compounds - brahmoside and brahminoside - have sedative effects, whilst research shows that Gotu Kola reduces anxiety by around 50% in human studies. Studies have also shown Gotu Kola to reduce the "startle response" caused by sudden noises, allowing you to stay asleep longer.


Hops have been used to support deep and restful sleep, support a healthy response to stress, and help promote relaxation. Hops also works to enhance GABA levels in the brain. Research also indicates that the sedative effects of hops may come from its ability to lower body temperature. Lowering body temperature helps to bring about drowsiness and is an important part of the body’s sleep process. For menopausal women hops help to naturally regulate hormones, ease hot flashes, and calm nerves. Because of its phytoestrogens hops should not be taken by pregnant women or young children.


Valerian has a very strong odor that many people find unpleasant and therefore is left out of the herbal tea. In this tincture, however, Valerian is often used in combination with herbs that have calming effects. There are several research studies that combine valerian with hops to aid in sleep problems. Valerian has been used for hundreds of years as an herbal medicine to treat sleep problems as well as anxiety, irritability, excitability, and restlessness. Valerian has a calming, sedative effects on its user. It is known for its ability to lower anxiety and promote relaxation. By naturally increasing levels of GABA (gamma-aminobutyric acid) in the brain it calms the activity of the neurons of the central nervous system, which helps lower anxiety and boost feelings of relaxation and calm. GABA is an important neurochemical for sleep. Healthy levels of GABA promote and protect sound and restful sleep, and help ensure we spend the right amount of time in slow-wave sleep and REM sleep, the two deepest and most mentally and physically restorative sleep stages.

Disclaimer: ^These statements have not been evaluated by the FDA. This product is not intended to diagnose, cure, treat or prevent any disease. Please consult with a medical professional before consuming this product if you have any medical condition.

If you are pregnant, or trying to become pregnant, please consult with your doctor before consuming this product. Very little, if any, research has been conducted on the safety of using herbal tinctures during pregnancy.

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