anxiety

TUNE-IN TUESDAY TIPS // NO AWARENESS=NO CHANGE by Paluna Santamaria

Last week I promised I'd let you in in my podcast obsession by sharing one of the many I listen in a week (or a day).  I will continue to do so but today I'm letting you in my meditation practice instead.

I've been practicing different types of meditation since I was six years old, with some on and off strikes through my teens because no teenager wants to listen to her dad telling her to meditate daily because it's good for her (yeah that was my dad). 

Last year, meditating became a little more challenging. Old anxiety issues I hadn't experienced in a few years came back. Luckily, I know meditating makes this issues manageable so in search of something to keep me accountable I did some research and discovered my favourite meditation app: "CALM" check "Mindfulness and Mindfulness Apps" for the full review

Lately I've been procrastinating more than I want to, so today I decided to replace my morning meditation with one of the many mindfulness programs offered by Calm called "7 days of focus"

Day 1 is dedicated to AWARENESS

  Here are some excerpts from today's practice: 

**Disclaimer: content from the app has been edited for the purposes of this blog**

1. Attention is a limited resource. Distractions are everywhere. 

2. Noticing when our attention has drifted away is the first step to bringing it back.

3. Don't worry when your mind wanders. This is what minds do. Just to notice when it does and use it as an opportunity to bring it back just as you do with your breath. 

4. The practice is about noticing our habits and patterns.

5. Keep returning to your breath over and over. There is no right or wrong, it's the practice what matters. 

6. The first step to CHANGE is to be AWARE. 

That is all friends. Check back next week and don't forget to stay CALM ;) 

Say No To Chips: The Desire To Stress Eat. by Paluna Santamaria

Photo By Dahlia Katz of Patricia Allison in  IMissYou

Photo By Dahlia Katz of Patricia Allison in IMissYou

Me again. The girl who can’t get enough Tune-In.


I’m 2 days away from my show IMissYou opening in Toronto. It’s a piece that I’ve been working on for over a year now. To say I’m stressed out would be an under statement. You can read a full post about my show anxiety here.

For the sake of this being a Tune-In Blog, let's stick to the topic of eating- Every time an email comes in, my anxiety spikes. It’s not all bad news, but it could be. Producing and starring in my own show and creation is stressful. All I want to do is shove bags and bags of chips in my mouth. That would make it all better, right? Salty salty chips. Crunchy chiiiiiips. Mmmmmmmm….  BUT no.

In times like this, when I’ve put weeks and weeks of work into a single moment like going into a weightlifting competition or a show, I need my self confidence to be high. And by this, I don’t mean that I need to be skinny or lean. It’s more than that. I need to feel FULL OF ENERGY and know that as I stand there ready to go on that I made the healthy choice. That I stood up for my body and I fuelled it correctly. When I’m eating clean and my macros are well fitted to my lifestyle, I find that strawberries CAN be a rewarding snack and that I don’t need the chips. Strawberries leave me feeling happy and good while chips sabotage me not only on a physical level (leaving me feeling bloated and crappy) but also on a psychological level. On a self confidence level. I know that while there is a time and place for chips, standing up for myself and my over all health IS the most rewarding.