The heat is on! Corn on the cobb, going barefoot all day, lazing around in the hammock, the sensation of plunging into a cool pool on a hot day, stopping at a roadside stand for fresh fruits and veggies, toasting as-many-marshmallows-as-can-fit on a really long stick, staying at the beach all day and then taking in an amazing sunset with almost all the colors of the rainbow.... the smell of fresh cut grass...or maybe if you're a New Englander like me, the scent of a Clambake....just a few of summer's wonderful associations...

Hope you enjoy some of your favorites this July and make some new ones too!

What is It?:

• A Mindfulness Technique
• A concept from Zen Buddhism
• Having an open mind
• To be eager and free of preconceptions when studying something

Why is it Useful?:

• Allows us to become more fully present with our environment and each moment
• Allows us to discover new things we may not have noticed before
• Takes us off "auto-pilot" and back into a more conscious state of mind
• Can help reduce getting triggered by an environment or situation which may be associated with a "little trauma" or "big trauma" from the past.
• Helps us maintain a passion for a subject when studying at an advanced level

How Do We Do It?:

• Pause and imagine you are a child or someone who is experiencing this moment, object, situation or environment for the very first time
• Slow down and take some time to connect with your five senses to experience it all as deeply as you can- What am I seeing...hearing....smelling...tasting...feeling?
• If old experiences try to insert themselves or try and give you the quick answer, take a moment to double-check them
• Look for the smaller details of the experiences
• Pretend you are an alien who has just landed on earth and doesn't know the purpose of anything or how something tastes, etc.

Okay so it doesn't necessarily have to be boredom but there does have to be some downtime to think and maybe some actual silence or quiet time around it...We all need time to think about say a recent conversation we had...an upcoming meeting or future plans. That kind of thinking needs to happen sometime and preferably during the day. If we don't give our minds time to freely roam, then the only time left for that will be when we lay our head on the pillow before we fall asleep which can be a recipe for insomnia!

The world of digital technology has greatly reduced boredom by giving us something to read or look at or connect with almost 24/7 which is good in some ways but bad in others. That time that we used to have before, when technology was not as accessible, was very useful for processing, daydreaming and thinking outside the box.

Good sleep hygiene techniques often suggest turning off all technology at least one hour before sleep to limit blue light that simulates the sun and to allow our brains to wind down for the day and move toward sleep but carving out additional time during the day to be "unplugged" is also helpful to give our minds the freedom to roam.

So, if you want better sleep at night give yourself a chance to think earlier in the day. Stare more...distract yourself less!

• July is National Ice Cream Month in the United States. National Ice Cream day is the third Sunday of July!

• Julius Caesar was born in July on 7/12, Nelson Mandela on 7/18, Frida Kahlo on 7/6 and Nikola Tesla on 7/10



• July is considered one of the best month for star gazing in the Northern Hemisphere. The milky way is often visible with notable constellations like Scorpius and Sagittarius.

A recently published review of 37 studies with almost 600,000 participants, found that eating a Mediterranean Diet, or one similar to it, reduced the symptoms of insomnia and that diets that were high in simple carbohydrates and processed food were associated with an increase in insomnia symptoms. A diet high in vegetables, fruits, whole grains, fish and unprocessed lean meat may promote sleep by reducing inflammation and providing nutrients that boost the neurotransmitter serotonin and the hormone melatonin. Melatonin promotes sleep by influencing the body's sleep mechanism (circadian system). Eggs, fatty fish such as salmon, mushroom, bananas and tart cherries promote Melatonin.

Eating highly processed foods, carbohydrates and sugary snacks (which are not typically part of the Mediterranean Diet) can also cause big spikes in blood sugar levels and subsequently big drops in blood sugar levels causing people to wake during the night even if they have fallen asleep successfully.

If you have sleep issues, consider altering you diet the timing of what you eat and/or working with Hypnotherapy and Wellness!

*Study conducted by The Harvard Medical School

Summer is a great time to try new things but perhaps perfectionism keeps you from doing that... Lowering perfectionism involves adapting new attitudes and behaviors that promote self-acceptance, flexibility and healthier standards. Here are ten steps to help you do this.

10 Steps to lower perfectionism:

1. Set Realistic Goals: Define achievable goals that are within your reach. Break larger tasks into smaller, manageable steps.
2. Challenge your Inner Critic: Notice and challenge self-critical thoughts. Replace them with more realistic and compassionate self-talk.
3. Practice self-compassion: Treat yourself with kindness and understanding, especially when you make mistakes or face setbacks.
4. Focus on process: Shift your focus from solely outcomes to the process of learning and improving. Embrace mistakes as opportunities for growth.
5. Adjust your standards: Aim for excellence rather than perfection. Understand that perfection is unattainable and trying to attain it can be detrimental to your well-being.
6. Learn to prioritize: Identify what tasks truly require near perfection and where good enough is sufficient. Allocate your time and energy accordingly.
7. Set boundaries: Learn to say no to unreasonable demands or request. Establish boundaries to protect your time and well-being.
8. Seek feedback: Request feedback from those your trust to gain different perspectives and reduce the pressure of having to get everything right on your own.
9. Practice Mindfulness: Stay present in the moment and cultivate awareness of your thoughts and feelings without judgment. Mindfulness can help reduce anxiety related to perfectionism.
10. Celebrate progress: Acknowledge and celebrate your achievements even if they are small. Give yourself credit for effort and improvements.