As you’re undoubtedly aware – unless visiting the Studio’s site for the first time, Shifting Light Studio believes in a holistic, trauma-informed approach to well-being. Founder Candace Raynes has created a community of healing practitioners to integrate diverse modalities supporting physical, emotional, and spiritual well-being. As a Functional Health Practitioner with a focus on mindfulness, I’m excited to share how these practices can complement the studio’s offerings like yoga, reflexology, and massage, creating a more comprehensive path to wellness.

I’m excited to share occasional articles, hoping my insights offer small yet meaningful tips for improving your health and enriching your life, and the lives of those who support you.

This introductory article offers brief, practical tips, especially for those new to mind-body healing. These small steps can set the stage for continued healing outside the studio.

Read along. Comment. Ask questions. Heal.

Mindfulness as a Foundation for Holistic Healing

Mindfulness—being fully present in the ‘here and now’—is proven to reduce stress, improve focus, and enhance overall well-being. Whether you’re on the yoga mat or receiving a therapeutic massage, mindfulness helps deepen the connection between mind and body, amplifying the healing benefits of these practices.

Simply ‘being’—without getting caught up in future anxieties—can have lasting positive effects on both physical and mental health. You’re less likely to stress about future events that may never happen, if you’re more focused on being present. Fascinating, isn’t it?

As a ‘Master Practitioner’ of this longstanding practice, it’s somewhat second nature for me to talk on and on about all it provides, but how about we just start here for you:

• Start Small: Begin with just 5 minutes of mindfulness each day. It could be as simple as focusing on your breath or observing your surroundings.
• Mindful Eating: Pay attention to what you’re eating and how it makes you feel. Slowing down and savouring each bite can help improve digestion and enjoyment of food.
• Gratitude Practice: List three things you’re grateful for each day. It’s a simple practice that can shift your mindset and improve your outlook. You could be listing these out in your mind while brushing your teeth in the mirror, or you can purposefully and intentionally make it a habit to jot them in a journal. The ‘how’ matters much less than the ‘why’, or the doing.

So, whether at your desk, enjoying a meal with friends, quality time with family during an outing (or home on the couch), or in studio with your practitioner, allowing yourself (or, I’d almost prefer to say; ‘encouraging yourself’) to be present and grateful while experiencing this life could prove extraordinary.

Functional Health

Functional health looks beyond symptoms to uncover the root causes of health issues. By examining diet, lifestyle, environment, past history, activity and mental health care, and genetic predispositions, we functional health practitioners develop personalized strategies to support optimal health. The immediate basics for you, though? How about:

• Hydration: Make water your go-to beverage throughout the day. Staying hydrated can improve energy levels and support overall health.
• Balanced Diet: Whenever possible, focus on whole foods like fruits, vegetables, lean proteins, and healthy fats. Your body functions best with nutrient-rich foods, so do what you can. And if you’re just not sure, reach out!
• Sleep Hygiene: Prioritize your sleep by establishing a bedtime routine and creating a restful environment. There’s a reason the science is in almost complete agreement in getting a solid 7-8hrs each night. And yes, many of us have worked (or are working) through trauma(s) and pasts we may not yet have been able to reconcile; I get that. Been there. That doesn’t mean we can’t still be in the habit of pushing for those routines that could best provide us as many regular hours as possible.
• Activity and Exercise: Move your body as much as you’re able. Which isn’t to imply you ALWAYS be moving, but to recognize that illness, injury, or diagnosis may impose limitations. Most people, thought, can find some way to stay active, even if it’s just a small movement, with only limited body parts or mobility.

Habits for Managing Anxiety

As we all know, anxiety can often feel overwhelming. Almost debilitating for some. But like in Mindfulness, incorporating small, manageable habits into your daily routine can create a solid foundation for maintaining mental and emotional balance. Habits are powerful tools because they shape our behaviours and responses, creating structure in our lives. When it comes to managing anxiety, building consistent habits can help calm the mind and reduce the impact of anxiety triggers.

Establishing healthy habits doesn’t have to be complex or time-consuming. In fact, some of the most effective strategies are simple actions we can take every day. Whether practicing mindfulness, setting boundaries, or incorporating gentle movement, these small changes can significantly impact your overall well-being.

How about three quick yet practical habits that can help you manage anxiety effectively. These tips are designed to be accessible and easy to integrate into your daily life, providing you with simple yet effective tools to create a sense of calm and stability:

• Set Boundaries with Technology: Designate times to unplug from devices and social media. Given the very nature of social media, this can drastically reduce overstimulation and anxiety alike.
• Create a Routine: Consistency can provide a sense of security and predictability, which helps to reduce anxiety. In a life that might otherwise feel out of control, creating one small (truly – no matter HOW small) habit or change in your life that only YOU are in control off, can provide you the smallest of foundations to healthy neurological change, and reduction in your anxiety.
• Movement: I’ll say it again, which should also be a clue as to how important it is, right? Incorporate gentle physical activity, like a short walk or stretching, into your day. Movement helps to release tension and boosts mood. And I could spend the rest of this year writing daily articles on the science behind this, and the larger overall effect, but trust in movement for now. We’ll get there.

Know what? That’s enough for now. If you commit to even one new habit, it’s a win. I’ll hold off pushing more tips—at least until the next article! (HAHA!).

By combining mindfulness with functional health, habits creating opportunities, and doing what you can (because ‘doing’ is better than ‘not’, no matter the level of success or completion), you could soon find that you’re living a life you’d not ever imagined. And partnering these tips and ideas with other modalities, treatments and practices with your practitioner here at Shifting Light? Now THAT is a recipe for healing!

If you’re interested in exploring these practices further, are ever just not sure of your steps, or want to be better guided in integrating change into your current wellness routine, I’d be happy to connect with you for a personalized, 1:1 consultation. You can also feel free to comment below, and we can find answers as a community.

No matter how this reaches or impacts you, please be well.