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.
Ring Finger Mudra for Temperature Control, Stamina and Equilibrium
Posted in: Stress Relief / Management, Wellness, Yoga, Yoga Mudra Tags: hand exercise, hand gesture, hand gestures, Yoga Mudra, Yoga mudra for temperature control
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Another one of my favorite yoga mudras is the Ring Finger Mudra. It’s especially helpful in the summer since it helps control body temperature. It does this since it works with the Chinese “triple warmer. ” There are times when I get too hot as well as times that I get chilled due to air conditioning. This hand gesture solves it. In addition to temperature control, it is also good for increasing stamina and feeling balanced and a steady equilibrium.
How to do the Ring Finger Mudra
- Sit, stand or lie down
- Encircle your left ring finger with the four fingers of your right hand – the right thumb extends to the middle of your left hand.
- Keep holding your finger for a while and feel the experience
- Next encircle your right ring finger and hold it for the same amount of time.
Benefits of the Ring Finger Mudra
- Gives stamina, staying power and the power to be assertive
- Associated with the deep meridian of the liver which provides patience, serenity, hope, and vision for the future
- Associated with the triple warmer which provides temperature control for the body, which in turn regulates cell function.
- Helps with maintaining equilibrium during stressful times
Reference: Mudras: Yoga in Your Hands by Gertrud Hirschi
Research Studies on Sa Ta Na Ma Meditation and Memory
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Misc Musings, Stress Relief / Management, Wellness, Yoga Tags: brain yoga, hand gesture, improve memory with meditation, Kirtan Kryia meditation, research studies on Kirtan Kryia meditation, research studies on sa ta na ma medtation, Sa Ta Na Ma meditation
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:
Cerebral blood flow changes during chanting meditation
Cerebral blood flow differences between long-term meditators and non-meditators
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.
How to do the Sa Ta Na Ma Meditation to Improve Memory
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Wellness Tags: brain yoga, hand gesture, hand gestures, how to do Kirtan Kryia meditation, how to do sa ta na ma meditation, improve memory with meditation, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation, yoga mudra for memory improvement
Use these finger movements while doing the Sa Ta Na Ma meditation. Use both hands.
Sa - touch the thumb to the index finger
- Ta – touch the thumbs to the middle finger
Na - touch the thumb to the ring finger
- Ma – touch the thumb to the little finger
Instructions:
- Sit with a straight spine.
- Mentally focus to the brow point.
- Repeat Sa Ta Na Ma as follows
- 2 minutes — OUT LOUD
- 2 minutes – WHISPER audibly
- 4 minutes – SILENTLY. Keep the hands moving
- 2 minutes — WHISPER audibly
- 2 minutes — OUT LOUD
- 30 seconds or longer: Instead of the finger movements, softly touch the thumbs to the index finger and rest your hands on your lap. Sit quietly and listen inside. Hear the mantra and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
- 30 seconds: inhale deeply, raise the arms up in the air and vigorously shake the arms and fingers, involving the whole body and spine. Exhale. Repeat 1 or 2 more time if you desire. This important part of the meditation helps move and release energy in the body.
- Relax for a few minutes, sitting or lying down, before going about your day. If it’s bed time, go to sleep.
Notes:
Why are mantras done out loud, whispering and silently and how does it help? When a mantra is spoken out loud, it primarily benefits the physical body. When it’s whispered, it benefits our mental/emotional nature. Our spiritual nature benefits from silent repetition.
If you experience memories of the past or thoughts about the future coming up in your mind. Simply notice them and release them with the mantra. This helps cleanse the subconscious mind.
If emotions come up, you can also incorporate them in the chanting, i.e. if you feel frustration, then chant out the frustration. Whatever you experience is okay. Don’t try to avoid, resist or control your experiences. Just notice what is happening and go through it. This is all part of the process.
The beautiful thing is that this meditation really works. All you have to do is do it
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 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.
Please share your comments and questions with us!
12 Minute Sa Ta Na Ma Meditation for Memory Improvement
Posted in: Meditation / Guided Imagery, Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Wellness Tags: AARP video on improving memory, brain yoga, concentration, focus, hand exercise, hand gesture, Kirtan Kryia meditation, meditation to improve memory, mind-body exercise for improving memory, Sa Ta Na Ma meditation, yoga mudra for memory improvement
Having and maintaining a good memory is an important ingredient that all of us need and want. Right? Many of us get concerned when forgetfulness happens to us or to those close to us. This is particularly troublesome as we age and especially if we have a family history of dementia or Alzheimer’s disease.
Here is an inspiring video with research to prove that there are easy things we can do for memory improvement with meditation.
Along with the conventional wisdom of good nutrition, supplements and mental and physical exercise, Dharma Sing Khalsa, MD says that meditation is key. A research study is reviewed that shows increases in brain development for memory, concentration and focus using a simple 12-minute meditation, including a yoga mudra.
It’s the Kirtan Kriya – the Sa Ta Na Ma meditation from the Kundalini yoga tradition. To get measurable results, it is done daily for only 8 weeks. But, who would want to stop there. Not me!
The Sa Ta Na Ma meditation technique also stops the mental chatter to bring about a clear mind. It’s calming too.
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.
Win a free ticket to Yoga Hub’s virtual conference from Wholesome Resources
Posted in: Events Schedule, Mind-Body Mastery Tools and Techniques, Relaxation Exercises, Stress Relief / Management, Wellness, Yoga Tags: yoga hub virtual conference
There’s an awesome virtual Yoga Conference coming up that you don’t want to miss. Best of all, I’m giving away 3 FREE TICKETS and you can win.
First, visit Yoga Hub to find out about the conference HERE.
Next, write a comment on the Wholesome Resources FB Fan Page on why you want to attend this conference.
Watch for the winners to be announced.
Good luck!!! PS. I’m one of the 70+ speakers.
Holiday Yoga Class for R&R&R
Posted in: Events Schedule, Holiday Stress Relief, Relaxation Exercises, Stress Relief / Management, Wellness, Yoga
You’re invited! Please come to our annual Holiday Rescue for Relaxation and Renewal on Tuesday, Dec. 28 at 7 pm at the JCS Pavilion located at 5361 S. Milford Rd., Milford, OH
It’s always a blast to come together, gather around the fireplace, and enjoy yoga together.
Please come and bring your friends. It’s by donation and everything collected will be given to the JSC to help them serve even more people and as a token of our appreciation.
Our regular schedule begins the week of January 10. Visit this link for details on the yoga classes in Milford, OH, Anderson, OH and more.
Solving Holiday Stress
Posted in: Holiday Stress Relief, Mind-Body Mastery Tools and Techniques, Stress Relief / Management, Wellness Tags: holiday stress relief
Solving Holiday Stress
Whether you’re celebrating Thanksgiving, Christmas, St. Nicholas, Kwanza, Winter Solstice, Navidades, Hanukkah, St. Lucia Day, Boxing Day or New Year’s, the holidays are inherently 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. Now is the time to set priorities and make the necessary changes so the holidays are inspiring and energizing instead of a drain. It’s especially important to pay attention to what your needs and wishes are for your body, mind, and heart while finding the balance with sharing with others.
Operating on automatic can add even more stress causing unhappiness, sickness, poor relationships and lack of energy. Why not improve your ability to handle stress by practicing the following effective ways to cope with stress. I DARE you to Relax! Please check out the CD’s down below too. Each provide helpful tools and techniques for renewal. They make excellent gifts too.
DARE to Relax includes: D = Diet; A = Attitude and Awareness; R = Rest, Relaxation and Relationships; E = Exercise.
DIET: Don’t deprive yourself of essential nutrients, vitamins and minerals that can help you reduce the effects of daily stress. Stress uses up your supply of vitamins A, B and C which can lead to feeling irritable and tired. Calcium is essential for your central nervous system to function normally. Without enough, your nerves become frayed. If you consistently eat well-balanced meals, you can fortify your system giving you the nourishment to guard against the harmful effects of stress.
Eat a nutritious breakfast
Choose fresh fruit, vegetables and whole grains
Choose baked or broiled food instead of fried
Cut down on too much fat, salt, sugar, caffeine, alcohol, additives and preservatives
Maintain a healthy weight
Choose holiday foods with care. Eat the special things that are delicious and bring you in touch with warm memories. You really don’t have to eat everything to get the taste of the holidays.
ATTITUDE AND AWARENESS: Research shows that as much as 75% of illnesses are the result of experiencing too much stress. Not being able to handle stress properly can decrease the effectiveness of your immune system. Become more aware of how you respond to tension and stress in your life and begin to make adjustments. Are you responding appropriately? Could you be over-reacting? Is it possible to avoid or change a situation that causes you anxiety? By improving your awareness and improving how you react to stress, it might be possible to avoid some of your headaches, stomachaches and other problems. Try laughing. Laughter is like internal jogging. It aids digestion and improves alertness and productivity by sending blood and oxygen to your brain and increases the production of the body’s catecholamines.
Learn to accept situations you can’t change; give in once in a while
Learn to communicate with others; talk your worries out
Take one thing at a time; don’t take on too many changes at once
Manage your time more effectively; don’t procrastinate
Be positive and realistic
Express your feelings in healthy ways
Create variety in your work; do old things new ways
REST AND RELAXATION: It is much easier to handle stress if you are rested and know how to remain calm. Getting 7 to 8 hours of sleep every night is essential. Although recreation and being diverted from stress is helpful (playing a sport, watching a movie) true relaxation is different. It involves giving yourself an honest break from activity and excess stimulation. Breathing deeply, smoothly, slowly and from the diaphragm is relaxing since it too sends a fresh supply of blood to the brain and throughout the body. It oxygenates your system and even slows down the heartbeat.
Plan leisure time; take breaks
Spend time on a hobby; seek new interests
Schedule some quiet time alone every day; meditate; pray
Have fun, play and laugh
Cut down on noise levels at home and work; turn the radio or TV off
Replenish yourself with therapeutic relaxation, guided imagery and affirmations. See the suggestions for CD’s below to feel rejuvenated improve your outlook and help your health.
EXERCISE: When under stress, there is an increase of adrenalin in the system as part of the flight or fight response, which can drain you of energy if not effectively released. Exercise regularly to work stresses off positively. This can improve your productivity and increase your energy. Be sure to choose physical activity that you enjoy.
This may be the year to tamper with holiday traditions so the spirit and meaning of the holidays are once again filled with tidings of comfort and joy.
Help for the holidays. These CD’s will replenish your energy and renew your outlook. They make great gifts too!
This CD takes you into a deeply relaxing and powerful state of being fully aware while being in the state of deep sleep.
Its many benefits include:
- Listening for 1 hour equals 4 hours sleep
- Improves immunity
- Increases heart health
- Relieves stress
- Brings inner peace and balance
Adjusting to Autumn
Adjusting from summer to fall always comes with mixed feelings for me. At first, it’s so hard for me to accept the end of the warmth, light, and the greenness of the plants, trees and garden. “Where did it go,” I ask my self. “I’m not ready for this!”
Honestly, for years and years, I’d feel mighty bummed. In my mind, I was already jumping way ahead to the shivering cold and darkness of winter while missing all the things I like about summer. Somehow, I’d let myself miss out on what the autumn is all about.
But now, I close my eyes and I sit in yoga meditation. Eventually, my racing mind settles into the steadiness of my breathing and the present moment opens up like a fragrant flower. Instead of feeling sorry that another summer is gone and anticipating an uncertain future, I’m able to take in what’s around me now. When my eyes reopen, it’s easy to notice that the trees aren’t bare. In fact, the air is crisp and clean and the changing light and shadows cast a beautiful spell over me. What a relief.
All that energy that was being wasted on feeling anxious has effortlessly shifted into the energy of inspiration and an undeniable readiness to take what’s right before me and enjoy it for what it is. For years, I missed out on all the gorgeous fall days. Not anymore. Now I’m grateful for the tastes and smells and colors of autumn and reach into my closet for my favorite sweater.
Autumn is a time for harvesting, letting go, and for preparing unsown areas for reseeding. This goes for the actual activities that happen during this season on earth and for what happens in our lives. For me, the magic ingredient that helps me with this is yoga and meditation. Please join me or your favorite teacher so we can continue to grow inward and onward.
Yoga Joy
Look what a joyful picture Kris took at the summer Yoga Slumber Party.
Our next yoga sleepover is Jan 29-30.
Save the dates and you can join the fun.
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