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As you all know by now, here at SpreadLoveTM, we like to promote healthy lifestyles and relationships for all women. And of course this includes the mostly important person in all of your relationships YOU. Self-care is so crucial to living a sustainable and content life, yet for so many women it’s often pushed onto the backburner. Women have a tendency to put others’ needs ahead of their own. In today’s fast-paced society, students, moms, and women in business alike may find it hard to make time for themselves. Women are twice as likely as men to experience an anxiety disorder and even more likely to develop an eating disorder. One in eight women experience depression.

We know that women are incredibly strong and ambitious. They have the power to lead, innovate, and SpreadLove to others. But self-care is crucial to this equation. Think about how airlines advise you that in the event of an emergency, you should secure your own oxygen mask before helping others. The same principle applies: one must SpreadLove to themselves in order to SpreadLove to others. That’s why we’ve decided to start a Self-Care Series, to lead a discussion for SpreadLovers about the importance of Self-Care, and to explore different methods of Self-Care to keep all women physically, mentally, and emotionally healthy. This week we’ll talk a little bit about meditation and mindfulness and mental health.


For most people, meditation conjures up images of candle lit rooms filled with bearded chanting monks. While meditation is an ancient eastern practice, it has starting gaining traction in Western society in the past few decades. Authors like John Kabot-Zinn Have helped popularize mindfulness practices that promote clear minds and present lifestyles.

By definition mindfulness is a mental state achieved by focusing awareness on the present moment. In practice it looks like meditation, yoga, walking, stretching, or even eating. Anything can be mindfulness practice as long as it involves a focus and awareness on your current experience.

Mindfulness is sometimes difficult to explain, so check out this YouTube channel that has some fun animations that teach you how to reduce stress.

How to Get Started

Although anything can be a mindfulness practice, we recommend starting with a traditional meditation. Sitting there and ‘doing nothing’ seems easy right? Wrong. The mind experiences over 200,000 thoughts and emotions every day. It’s no wonder it seems hard to find peace and quiet.

Try downloading a meditation app. Our favorites are Headspace or Insight Timer. Start with a short guided meditation, and stick with it each day. The key is to make taking time to check in with yourself part of your regular and Self-Care routine.

Headspace is a fun app with cute animations, great for beginners and pros alike.

The Science Behind Mindfulness

Though originally routed in religion and spirituality, mindfulness also has been scientifically proven to reduce stress. MRI scans showed that after eight weeks of mindfulness practice, people’s amygdala (flight or flight center) shrunk. In turn this reduces stress, improves concentration, and leads to a happier and healthier lifestyle.


Try out this short meditation and let us know what you think! Do you think this could be an effective Self-Care mechanism for you? Let us know in the comments below.

Xoxo, SpreadLoveTM

Caroline Alberti

Author Caroline Alberti

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