Mother’s Day Quotes, Women’s Retreat, Special Sale

Celebrate Womanhood at a Retreat – You deserve it!

♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥ ♥ 

Yoga Salutation to the CAT

When the student is ready – the teacher arrives -  meowing

Holiday Energizers

Whether you’re celebrating Christmas, St. Nicholas, Kwanza, Winter Solstice, Navidades, Hanukkah, St. Lucia Day, Boxing Day or New Year’s, the holidays can be stressful.

Decide now whether this year will be full of the season’s stressful traps or fulfilling with plenty of treasures to be thankful for.  Take some time to set priorities and make the necessary changes so the holidays are inspiring and energizing instead of a drain.  Pay attention to what your needs and wishes are for your body, mind, and heart while finding the balance with sharing with others.  I hope these Holiday Energizers from Whole Person Associates help you as much as they help me.

Cheers!

Know what goodies will fill you.  What kind of contact will be fulfilling for you?  What kind of gift exchange will be meaningful to you?  What do you need to help your heart and soul feel refreshed?  If you know clearly what you want, it’s easier to choose activities that are likely to satisfy your desires.

Ask for what you want.  Don’t hint.  Don’t wait for someone to read your mind.  Don’t expect others to guess what will satisfy you.  Speak up.  If you’re lonely, ask someone to share your celebration – or ask to share in someone else’s.  If you love surprises, let people know.  If you need time alone in the midst of togetherness, say so.  If you can’t get what you want, want what you get, it’s much more satisfying than wishing for the impossible.

Give yourself permission to feel as you do.  Listen to yourself.  Feel what you feel, not what you “think you are supposed to feel,” or “wish you felt.”  When you feel down, feel down.  It won’t last forever.  When you feel excited, go ahead and enjoy it.  Trying to manipulate your feelings or act contrary to them will distance you from yourself.

Select celebration patterns with care.  Remember your past and bring it into the present.  Your “treasure box of memories” will contain pain as well as warmth and joy and it offers you a personalized source of depth and richness.  Repeat a tradition you’ve always kept.  Ask others about their rituals, pick one that’s new for you, and try it out.

Make positive contact with others.  At parties, make sure you have a good conversation with several people.  If parties aren’t your bag, make contact in some other situation (a neglected neighbor? with a religious group?) If your friend or family list is too short, look around for others in the same boat.  Try volunteering at Meals on Wheels or the crisis shelter.  Someone in your community needs your love.  Reach out to others – for both of your sakes.

Set priorities.  List all the things you want to accomplish.  Cross out unnecessary activities.  Refuse to suffer.  Do unpleasant tasks as quickly and painlessly as possible, then reward yourself.  Keep for yourself the activities you enjoy, even if they aren’t essential or could be done by others.  You need them.  They nurture you.

Turn obligations into energizers.  Rituals and traditions that characterize our celebrations can stimulate spiritual reflection, excitement and wonder.  Even exciting tasks, repeated year after year, may turn into obligations.  Creatively update tasks so they provide new energy.  If anything conjures up an image of drudgery, try a new approach that can energize you.  Traditions can help us get through the difficult times when our feelings don’t quite match the occasion.

Give meaningful gifts.  Give blood.  Give your presents (buy something, make something) – and give your presence and pledge your time and attention – don’t just give tickets to a cultural or sports event – plan to go along and share the experience together.  Volunteer to babysit.  Remember to put yourself on the gift list.  Treat yourself to a gift that’s just perfect for you.

Take care of your body.  Don’t overeat, over drink, or overplay.  It saps your vitality and diminishes your ability to enjoy the holidays.  Protect your energy.  Learn to celebrate without abusing your body.

Pay attention to your spirit.  Listen to your core.  Touch it and let it touch you.  What do you believe?  What’s really important?  Holidays invite reflection.  Nurture this opportunity as part of your celebration.

Laugh.  Laugh a little or a lot, depending on your level of stress. Laughter reduces tension.  Do something unusual and outrageous each day.  Practice seeing the humor in your holiday dilemmas.

Good to the Core: Yoga to strengthen & flatten abdominals, tone back, legs, hips, and more.

This yoga sequence helps with abdominal core strength and tones the back while also lengthening the psoas muscles.

The psoas, deep and large,  runs from the lumbar spine, stretches over the hip joint and under the abs, and attaches to inner thigh bone.

Traditional leg lifts, “crunches” and sit-ups are often done to strengthen and flatten the abdominal muscles.  The problem is that they also tighten and shorten the psoas tipping the pelvis forward, pushing your belly out (yuk) and misalignment of the back.

A tight psoas contributes to back, hip and knee problems, indigestion, dysfunctional breathing, instability, and other problems.

This particular yoga sequence activates the psoas muscle in a progressive manner:  first facing forward, to the side, and then turning.

Other beneficial yoga postures are the forearm plank and side plank (creates core stability and strength with a neutral psoas) and pigeon (stretches and releases the   psoas).

Consult a qualified yoga professional for instructions and contraindications.  As with all exercise, practice for your own benefits and at your own risk.

 Click here for your complete pdf handout on  ” Good to the Core:  Yoga to strengthen & flatten abdominals, tone back, legs, hips, and more” from Julie Lusk

It’s Summer Bucket List Time

That’s right, it’s already August and fall is racing towards us.  Now’s the time to get serious about how you’re going to spend the precious summertime and get busy with both the inner and outer work of growing and developing in your truth.  Live.  Love.  Laugh.

Here is reflection from Joan Borysenko from her Pocketful of Miracles book.

“August is the month during which nature celebrates her maturity.  The hatchlings in the nest have found the wings to fly and the boughs of the old apple tree are heavy with fruit.  The Godseed within our hearts is also ripening so that we become more flexible, more tolerant of the shades of gray that characterize life on planet earth.

Every interaction becomes an opportunity to encourage, to be kind as we acknowledge the Godseed within all.  As the pumpkins ripen on the vine, mellowing in the shortening days and colder nights, the vine itself begins the dying time.  It’s purpose is complete.

August  reminds us of the impermanence of all things.  All that seems so dependable will someday pass away.  In that poignant knowledge we mature  into a deeper appreciation of all we have, of all we love.

Listen to the voices of the Ancient Ones that call from the roots of the oaks and willows:

Nature is setting seed,
storing the energy of the light
for future generations.
Likewise, our souls are coming to spiritual maturity -
a flexible, gracious attitude that finds intense joy
in the very impermanence of life.”

I challenge you now.  Take time to consider what’s important to you now.  Yes, everything from spending more time swimming, visiting friends and family, and eating summer’s fresh produce to the deeper things, like helping others, being kind, and doing some soul-searching.

August 1 is the anniversary of my Mother’s passing.  Every day, I miss her loving smiles and cheerful encouragement.  She taught me to live life to the fullest and to enjoy family and  friends.  Yes, life is impermanent, so let’s remember what’s important in our own precious life and treasured relationships.

Please share your comments about your bucket list – from the insane to the simple to the spectacular.

How to do the Breath of Fire: Kapalabhati Breathing

***

Kapalabhati is pronounced KAH-pah-lah-BAH-tee.

The Breath of Fire is a powerful yoga breathing technique that emphasizes a pattern of quick exhalations followed by passive inhalations.

Benefits of the Breath of Fire – Kapalabhati Breathing

It cleans and purifies the respiratory system, invigorates the vital organs of digestion, and strengthens the nervous system. Due to the swift and sharp exhalations, a shift in pressure occurs in the cerebral spinal fluid. This causes a massaging effect on the brain, enlivening every cell, and creating an “aura’ of light and vitality around the skull. According to yogis, it has a positive influence on both the third and sixth chakras.

How to do the Breath of Fire – Kapalabhati Breathing

The breath of fire is best practiced on an empty stomach and is not to be practiced if you are pregnant, menstruating or have high blood pressure, recent abdominal surgery, heart disease, severe lung disease, hiatal hernia, or glaucoma. Do not use too much force and be cautious if you have digestive or respiratory problems.  If you have questions, please consult a qualified teacher.

Practice three rounds daily.

Come into a comfortable seated position with your spine erect. Take a few deep breaths and relax.

Exhale quickly and completely through the nostrils by contracting (snapping) the abdominal muscles toward the spine. Follow this with a passive inhalation. Repeat this several times slowly. The secret is in the rapid pumping of air out from the lower lobes of the lungs, followed by a passive inhalation that occurs naturally and automatically. The exhalation is active and the inhalation is passive.

To learn the proper amount of effort needed for each exhalation, pretend as if you are blowing a candle out. As you practice blowing out through your mouth, notice how your abdomen contracts and how your breath is short and quickly releases. In the breath of fire however, your nose is used instead of your mouth.

In the beginning practice the breath of fire by placing your hands over your naval center. As you exhale, notice how your abdomen quickly moves in toward your spine, and as you inhale it will relax as your diaphragm expands with the incoming breath. Keep your shoulders stationary, relaxed and your chest passive.

Once you feel comfortable with coordinating the rapid exhalation, the movement of the abdomen, and the passive inhalation, gradually pick up the pace until you find your own preferred rhythm. Start with ten to fifteen expulsions at first, followed by breathing fully and deeply for three to five complete dirgha breaths. Practice two more sets of ten to fifteen repetitions for a total of three rounds. If you feel dizzy, out of breath or uncomfortable in any other way, immediately stop and breath normally until you feel stable again. Progressively increase the number of repetitions per round until you can comfortably do fifty expulsions. There is no need to rush the process. Expect to take several months of daily practice to build up to three rounds of fifty.

Further refinements can be made after you feel comfortable with the breath of fire. When you feel at ease with the mechanics of the breath, focus your attention on the middle of your forehead just above your eyebrows, also called the third eye or sixth chakra.

Another refinement is to add a brief period of breath retention between the rounds. To do so, exhale completely on the last exhalation of each round and the hold your breath out briefly. When you need to, inhale until your lungs are approximately three-fourths full and hold the breath in briefly. Exhale when ready and allow your breath to return to a normal rate.

Reprinted with permission:  Yoga Meditations: Timeless Mind-Body Practices by Julie Lusk

How to Make your own Lavender Water

Lavender water is so refreshing and it lasts forever.  It can be used to freshen up the air or try spraying it on your yoga mat or bed sheets.  It can even be used  to spritz your clothes while ironing.  I like to keep a small bottle in my car for cooling off on hot days.  Lavender water is for external use only.

Lavender oil has a calming and soothing effect and can relieve tension.  It can be effective for headaches and insomnia too.  Did you know it also has antibacterial qualities?

Here’s how to make lavender water …

Mix 2 cups of distilled water
10- 20 drops of lavender essential oil
1/3 cup vodka

That’s it.  So why the vodka?  It disperses the oil and water and acts as a preservative.

Simply keep it in a spray bottle and enjoy!

PS.  Feel free to substitute another essential oil if you prefer.

Research Studies on Sa Ta Na Ma Meditation and Memory

I just love synchronicity, don’t you? Right when I was looking for research on the Sa Ta Na Ma meditation (Kirtan Kryia meditation), Amy Weintraub sent me a copy of her newsletter, LifeForce Yoga.  My eyes popped out of my head with delight because she had compiled an excellent review of the literature on this meditation technique that improves memory.  She generously said that I could share what’s below with you.  I highly recommend Amy Weintraub – be sure to check our her website at LifeForce Yoga:  Manage Your Mood. You will also benefit from and enjoy registering for her newsletter and going to any and all of her workshops.

RESEARCH:  Kirtan Kriya Effects Cognitive Function, Memory and Stress

In three separate studies published this year and in one that is on-going, Kirtan Kriya, as taught by the Kundalini master Yogi Bhajan, was shown to increase short term memory, cognitive function and to reduce stress.  In separate studies at the University of Pennsylvania, and one continuing at the University of California (UCLA), researchers measured cerebral blood flow in the brain (rCBF) using single-photon emission computed tomography (SPECT) to determine which areas are more active and which are less during the practice.  One study compared long-term meditators to non-meditators.  Another study compared those practicing the meditation with those who listened to a Mozart violin concerto.  A third study compared the more active meditation to a relaxation exercise.

Kirtan Kriya is a 12-minute active meditation that include mudra (hand gesture), mantra (out loud, whispered and repeated silently), and visual imagery,

In the on-going study at UCLA, those practicing 12-minutes of Kirtan Kriya meditation are being compared with those using a 25-minute relaxation tape.  Preliminary results from the 39 caregivers who have already completed the study (23 practiced Kirtan Kriya, 16 listened to a relaxation audio tape) indicate:

• Both groups demonstrated improvement in depression and anxiety, resilience and perceived burden.
• The meditation group improved significantly more compared to the relaxation group on measures of perceived support, physical suffering, energy, emotional and well-being, as well as in cognitive tests of memory and executive function.
• A subgroup of the meditation group also showed marked improvement in the reduction of inflammation This groundbreaking work also reveals that Kirtan Kriya increases telomerase, an exquisite marker of health and longevity, in only 12 minutes a day.

In a study at the University of Pennsylvania, published in 2010 in the Journal of Alzheimer’s Disease that compared Kirtan Kriya meditation to listening to Mozart, findings show:

• CBF was increased in the Kirtan Kriya group in the frontal lobe regions and the right superior parietal lobe
• In contrast, a non-significant increase in cerebral blood flow was seen in the music group in the amygdala and precuneus areas of the brain
• The Kirtan Kriya group had statistically significant improvements in a neuro-psychological test which measures cognition by asking subjects to name as many animals as they can in one minute
• Improvements were also seen in the Kirtan Kriya group in three other cognitive tests that measured general memory, attention and cognition
• There were no statistically significant improvements in cognition in the music group
• Participants found the meditation to be enjoyable and beneficial and perceived their cognitive function to be improved

In the study published in the Journal of Nuclear Medicine in 2010, researchers found an activation of rCBF on the posterior cingulate, which is associated with memory.  This corroborates other studies that show cognitive improvement in memory after the practice.

For Links to these findings online:

Meditation Effects on Cognitive Function and Cerebral Blood Flow In Subjects with Memory Loss: A Preliminary Study

Cerebral blood flow changes during chanting meditation

Cerebral blood flow differences between long-term meditators and non-meditators

Meditation Use to Reduce Stress Response and Improve Cognitive Functioning in Older Family Dementia Caregivers Methods

For more information on Kirtan Kriya and the Alzheimer’s Research and Prevention Foundation which has partially underwritten these studies, please visit

www.alzheimersprevention.org/research.htm.

More Resources…

• Good info on the 12 minute meditation to improve memory – sa ta na ma meditation.  Features a cool video.
  
  
• Go here for written instructions on exactly how to do the Sa Ta Na Ma meditation for improving memory.
• Go here for relevant research from UCLA and University of Pennsylvania on the Sa Ta Na Ma meditation for improving memory as reported in 2010 in the Journal of Alzheimer’s Disease and the Journal of Nuclear Medicine.

• Get a recording that will help you practice the Sa Ta Na Ma meditation with the correct timing.
  

Sa Ta Na Ma Meditation CD

Sa Ta Na Ma is a powerful mantra. Scientific studies have shown this 12-minute meditation will increase memory, concentration, cognition & more. This is accomplished when the mantra is specifically said daily for 2-minutes out loud; whispered for 2-minutes; repeated silently for 4-minutes; whispered for 2-minutes; and out loud for 2-minutes. Special finger movements, called mudras, are also done throughout. The intro to this CD describes all you need to know to get started. The meditation track keeps track of the time for you with a beautiful chorus of voices.

Gain from Guided Imagery & Relaxation

Real relaxation and guided imagery are so much more than nice things to do if there’s time.  They are important life skills to know about and practice regularly.  Both are powerful mind-body-spirit techniques that elicits therapeutic relaxation; awakens and activates the natural ability for self-healing to occur; helps with changing behaviors and habits; and uncovers your inner truth and life direction while stimulating the intuition.  Everyone can do it.

Do you want to unlock your highest potential, experience many types of guided imagery first hand, and understand relevant scientific principles?  I am going to Kripalu Center for Yoga & Health in February and  Sivananda Ashram in the Bahamas in April to give you this opportunity.  Please join me!!!

“Many common diseases and health complaints can be treated directly with mind-body techniques.” reports Dr. Herbert Benson, the Harvard Medical School scientist who coined the term “relaxation response” 35 years ago.  He states that “study after mind body study, carried out with the most careful scientific protocols, produced incontrovertible evidence that the mind can indeed influence  – and heal the body – even down to the genetic level.” Along with appropriate medical care, mind body techniques are used for health improvement and can eliminate problems associated with anxiety, depression, high blood pressure, insomnia, PMS, menopausal, peri-menopausal and breast cancer hot flashes, nausea, pain, premature aging and other disorders to the extent that stress is a factor.  Now consider that 80% of all illness is either caused by or made worse by stress.

In addition to the powerful and positive effects of relaxation and guided imagery on physical health, it is invaluable and reliable for tapping into one’s inner source of divine intuition and wisdom.  Plus, behavior change, musical performance, sport and athletic ability can all be strengthened with the regular use of relaxation and guided imagery. It can be used to reveal inner guidance with respect to one’s life direction.

Guided imagery, also referred to as creative visualization, is intentional daydreaming whose aim is to magnify the positive aspects of the mind-body connection. First, focused breathing and/or progressive muscular relaxation prepare the body for guided imagery and creative visualization.  Next, the mind is purposefully guided in a process similar to daydreaming.  The difference is that in daydreaming the mind is allowed to go wherever it pleases.  Instead of this, the mind is directed in a specific and special manner.  For example, a guided imagery exercise might ask you to focus on a setting or environment that feels safe and comfortable.  This can be experienced and accomplished by mentally seeing the setting, feeling or sensing the environment, or using the senses of sound or smell.  As Belleruth Naparstek says, “there are many right ways to experience guided imagery.”  Get more about relaxation, imagery and meditation here.

So, now what? If you want to feel your best, and even prevent or conquer long-term medical problems, it’s time to get back to your yoga, meditation, and visualization habits.  You wouldn’t skip brushing your teeth everyday, would you?

If you’re like the rest of us and could use some help, so either join a local class, get together regularly with like-minded people to support each other, and get your DVD’s and CD’s back out.   I am delighted to offer a selection of yoga and meditation classes in the Cincinnati area.  Plus, I have retreats and conferences coming up Kripalu Center for Yoga & Health in February and  Sivananda Ashram in the Bahamas in April

If you prefer here’s some book and CD resources on mind body relaxation to benefit from.   Click HERE to buy my Real Relaxation: Yoga Nidra CD.

Welcome to my Mind Body Helper Blog

Here’s where you’ll find plenty of resources to unify and balance your mind, body and spirit connection with yoga, meditation, guided imagery and real relaxation. Uplifting quotes too!

You’ll benefit from my 30+ years experience and get excerpts from my books and CD’s. I’m the author of Yoga Meditations, 30 Scripts for Relaxation, Imagery and Inner Healing (2 volumes), Desktop Yoga (R), and Mind-Body Mastery.   My CD’s include Real Relaxation: Yoga Nidra, Wholesome Relaxation, Power of Presence, Wholesome Energizers & more.  Remember to consult your health care provider since this info is not intended to replace medical care.  Full disclaimer.

Kick your shoes off and make yourself at home!