Wellness Wednesday: The Power of Meditation and Stretching


Happy hump day to all of my readers!

We’re almost to the weekend you guys.

If you are a new reader welcome to the 4mommyvibez community. On this blog I talk about lifestyle, wellness, family, fun, Faith, and so much more!

To my returning readers welcome back. I so appreciate and love you guys. Hugs and prayers for blessings to you all. (Comment below a great name we should have for our community. Something fun, and easy to remember. I’ve been wrecking my brain to figure it out. Lol)

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On to today’s topic, we’re talking meditation and stretching. Why these two together? Well in order to have a fully balanced life we need to be able to flex our minds to prevent stress from taking over causing depression and anxiety (I’ve been a victim of both.) We also want to stretch prior to any workout to improve flexibility and prevent injury!

I don’t know why I haven’t put two and two together to maximize the benefits of both. I mean there is always yoga and Pilates. However, I still have research to do in regards to both forms of workouts due to personal beliefs. (If you guys engage in these activities and have done your research on both the physical and spiritual benefits please comment below as I would love to hear your insight.)

So, in the mean time I just put on some meditation music and followed some stretching routines from YouTube.

You guys when I tell you my body feels amazing and my mind is so relaxed!

Just so you guys can understand how good I feel I’m going to tell you all that I literally had maybe 4 hours of non-interrupted sleep last night thanks to a crying/clingy Jessye being sick. Caleb had literally trashed the house as always. Last night the boy poured a brand new box of baking soda ALL over my floor. (See pictures below.)


So this morning I definitely needed a little pick me up in order to get through the cleaning I have to do, and work I need to complete.


The backstory: I’ve really wanted to work on my flexibility that I had as a teen, not only to help with workouts but, because I want to get back to feeling GOOD about myself. I have had 3 babies in the past 5 years, two back to back pregnancies and gained over 60 lbs in the process! I have been losing weight but I just want to get back to feeling like myself as I’m sure some of you can relate.


So, flexibility is on the list of losing weight and toning. Of course keeping my mind in check is the #1 priority during this process. Therefore, meditation/prayer is a must!


1DE7DE54-65A3-4AAF-AF1C-52C766748FE9Let’s Talk benefits:

According to Headspace.com meditation has some serious health benefits that have scientifically been proven to improve our over all health. Some of those benefits are:

•Reducing stress.

•Improving focus.

•Improving mood and minimizing aggression

For more information checkout the link below.



According to healthline there have been 12 scientific proven benefits that improve our health thanks to meditation.

My favorites are as follows:

• Controlling anxiety.

•Legnthening of attention span.

•Encourgaing self-awareness.


For the other 9 benefits be sure to checkout the article below.


Let’s turn our attention to the benefits of stretching shall we.

F99F8582-0D0A-41D3-9217-89F74AD4E215According to healthline there are 9 benefits to stretching that have been scientifically proven. (I’m a firm believer in tell me and show me.)

Out if the 9 benefits the 2 I have found most beneficial for me are:

•Relief of tension headaches. I don’t have to tell you guys how headaches increase with toddlers running around. Lol

•Improves posture. My posture has definitely taken a turn for the worse since pregnancy. Little fact: The weight of the baby pulling on your pelvis causes strain on the back muscles causing your posture to be affected.

I didn’t act on the opportunity of the little time I had between having Caleb and Jessye. I had a c-section with Caleb and by the time I felt like I was ready to get back to losing weight I found out I was pregnant with Jessye.

Below you can find the stretching videos and meditation sounds I found to be helpful in this new morning routine I have added for myself.


I hope you guys research some ways to help you achieve some of your health goals so that you can achieve balance and wellness in your life.

Talk to you guys soon.

Peace and serenity.


(Media Credit: Myself, Youtube Video, and Google Images) No intent on copyright infringement were made.


Wellness Wednesday:Refresh Your Mind

Happy Hump Day!

Welcome back if you’ve been here before I appreciate the support from the bottom of my heart. If your new and you like what you see please like, share, comment, and/follow for future content.

Oh my gosh it has been a LONG week. Jessye (5) months and Caleb (1) have been going through sleep regression along with teething. So it’s been rough! Joshua has work and midterms so he can’t do the midnight shifts with me, so I’ve been kind of exhausted.

You may not have this going on but maybe other things have been causing you to feel run down. I know a lot of people have a bug that’s been going around (it passed through here as well).

So, for this Wellness Wednesday Topic I thought it would be fun if we just all took a moment to refresh and relax our mind. Keep reading if you could use tips on how to do this all for the cost of $0.00 with things you can find right at home!


1. Unplug.

In our society we’ve all become so accustomed to technology that we don’t know how to enjoy the quiet. So take this evening as an opportunity to do so.


2. Grab a drink.

Whether it’s wine, a cup of tea, or fresh cucumber and lemon water. Whatever you choose it’s just something to enjoy while tuning out the chaos of this world.


3. Grab a journal.

We are so consumed in our days and the welfare of others that we skimp on taking time for ourselves to determine what it is we want for ourselves. So find a quiet space in your home and take this time to write out your thoughts. Things you’ve been wanting to say or do. The thoughts that have been repeating themselves day in and day out.  It’ll be nice to get everything out on papers. Especially if you don’t have anyone to speak to that can relate with where you are.


4.Enjoy the silence.

Now that the thoughts are out and your mind is quiet. Sit there and enjoy it. It’s a time to calm those nerves and those anxieties. It may seem hard to just sit in silence. But the point is to recenter ourselves so we don’t snap. Enjoy the peace and stillness. Give yourself at least 10 minutes if you aren’t comfortable just sitting in silence you can find something like nature sounds, rain, water. The point however is to focus on centering yourself to bring your mind some ease.


5. Grab a book.

I personally like to grab something that focuses on self development. But find something that peaks your interest. Reading is a great way to keep your mind STRONG. Check out this article from Business Insider if you don’t believe me.


If you don’t have anything to read already you can visit


or google some free ebooks on topics you like!

I hope you guys give this a try especially those of you experiencing some stress or anxiety in your life. I promise that though these steps seem simple they are effective in helping to refresh your mind.

Happy refreshing,



All photos brought to you are from Google images no intent for copyrighting.

Wellness Wednesday

Happy Hump Day Ladies!

I hope you all are having an amazing week. If you are like me you can’t wait for the WEEKEND . My 5 year old has her fall break starting so I have some fun activities planned for her that the rest of the troops are going to get to enjoy! However, if you have more than one little angel and like me 2 under 2 you will be able to relate to the needing a little pick me up so that you aren’t stuck pulling your hair out! Even if you don’t have more than one and you’ve just been having a busy, stressful, exhausting week and you  don’t know how you’ll make it to Friday then look no further.

We are going to take this evening to refresh, rejuvenate, and relax!  Scientific  studies have shown the importance of taking time to take care of yourself, calming the mind, and relaxing the body in order to reduce stress and anxiety to prevent things like depression, diseases such as heart complications, and increase your chances of success and life longevity.

See article published in 2016 ( https://www.sciencedirect.com/science/article/pii/S1976131716300184)

So I am going to give you some tips and a few DIY’S to help get you right for the rest of the week. Let’s begin!

bath blur brush candles

Photo by Pixabay on Pexels.com


  1. Create a calming environment: Troops are ready for bed, if they are not already in the bed put on a flick. That’s right ladies use the Netflix account (no I’m not sponsored). Your kitchen is clean (if not put hubby on duty, remember to delegate. If you have no idea what I’m talking about see my post on the Balance Act.) It’s time to set the stage.
  2. Set the stage: Light your favorite candles, dim the lights, and turn on your favorite tunes. Depending on the week and how I am feeling I can choose between smooth jazz, old school r&b, or some calming nature sounds. It’s all about the ambiance my friend. Don’t worry we will get to the peace and quiet a little later. Because we NEED that. Whether you like a bath or shower it’s time to warm the water. The key here is relaxation. Even if it’s just a quick soak (15 minutes)!
  3. Gather your supplies: Now that you have your peaceful environment, and your stage has been set it’s time to gather your supplies ladies. Grab yourself a clean towel, your body scrub (if you don’t have one I will leave a quick DIY for you. Your skin is going to thank me and it’s welcome in advance), your epsom salt, and favorite essential oil. Make yourself a cup of tea, (I like a nice lemon zinger or Green tea with Ginseng, and a little honey) or poor a glass of chilled wine (I like a nice Moscato every now and then.)
  4. Enjoy: It’s all about you! Close yourself away in your oasis. Poor the epsom salts in the tub (for my pregnant readers replace the epsom salt step and instead use a little sea salt), with a little of your favorite essential oil. If you’re feeling fancy throw in a few rose petals. Climb into the tub and let that nice hot water soothe those muscles, as the salt pulls those nasty toxins and impurities out of your body that tend to promote stress levels.   After 15 minutes you’re ready for your body scrub. If you don’t already have one I will leave the recipe I use below. Massage the scrub into your skin. To see the benefits of body scrubbing see here (https://www.annmariegianni.com/benefits-of-body-scrubs/).  1 Cup of brown sugar or salt ( the point is the crystals that aren’t to abrasive on your skin), 1/2 tbl. spoon of olive oil, 1/2 tbl. spoon of coconut oil, 1/2 tsp. of almond or jojoba oil (not required but I love the moisture it leaves behind, 1/2 tsp. essential oil for scent (not required).
  5. Calmed Mind: Let the water out, turn that shower on (see best of both worlds), grab your favorite body gel/wash and go to town. Continue shower routine as normal. Grab that clean fluffy towel, and your favorite body moisturizer (I love a good body oil my favorite right now is Sunkiss Alba’s glow oil by Derma E or a little infused coconut oil with vitamin E. Again not sponsored.) Gently massage the oil into your skin slowly. Remember the quiet I promised this is where you have it. It takes moisturizing to another level trust me. Quieting your mind for just 10 minutes allows you to continue to de-stress, calm anxieties, improve cardiovascular health, increase of oxytocin, and alleviates insomnia.    For chemical benefits of meditation see here (http://www.chemistryislife.com/the-chemistry-of-meditation)  for the psychology in mediation see here (https://www.american.edu/cas/psychology/clinical-research/upload/article-Meditation-Tanner-Haaga-2.pdf)
  6. La Finale: Grab your favorite pair of pajamas, or some sexy lingerie for hubby to thank him for his support (wink).  Climb in the bed and enjoy feeling refreshed and empowered to take on the rest of the week.

Hope you enjoyed this read ladies. Don’t forget to comment below and tell me what you thought of this post. Share your tips on good wellness wed. relaxation. If you aren’t already following my post please hit the follow button we would love to have you!