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What is mindfulness ~ Why it matters

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Let me share with you the best definition of mindfulness and its benefits that I’ve come across.   Diane Poole-Heller shared it with us at the recent NICABM conference.

Mindfulness is the moment to moment awareness of present time, inner and outer experience, with a non-judgmental and non-evaluative stance.

Research has shown that a mindfulness practice helps develop all 9 functions of the Pre-Frontal Cortex.

  1. ANS Regulation – Sympathetic and Parasympathetic Balance
  2. Attuned Communication – felt sense of other’s experience
  3. Regulation of emotions
  4. Response flexibility
  5. Empathy
  6. Insight – self awareness
  7. Fear extinction – GABA fibers to amygdala
  8. Intuition – deep knowing
  9. Morality.

Sinking into Sensation, a mindfulness meditation by Julie Lusk, us available on the Power of Presence CD.

Power of Presence CD
Power of Presence CD
Gain the benefits of meditation with comfort and ease. You will soon solve workplace stress and easily handle personal challenges and health issues. CLICK on the blue title link above to find out more... Digital downloads of this CD are also available.
Price: $16.95
Price: $11.99
Quantity:  

Guided Mindfulness Meditations: Practicing Presence & Finding Peace CD
Guided Mindfulness Meditations: Practicing Presence & Finding Peace CD
Julie eases your way into being more mindful with her clean, user-friendly, body-based, joyful approach. The net effect is calmer nerves, a brighter outlook, stronger memory, sharper focus, healthier body awareness and a more balanced perspective. With repeated use, listeners become more fully attentive to what is happening right now, neither resisting nor clinging to each moment, but letting experiences come and go and be just as they are. This program offers a 5-minute track of training tips; a long (18 min) and a short (6 min) mindfulness experience; and ways to be more mindful informally during the day (4 min). (39 minutes total) Published by Health Journeys.
Quantity:  
Price: $15.98Price: $17.98 

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How to do Shitali Breathing – The Yoga Cooling Breath

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What are the Benefits of Shitali Breathing – The Cooling Breath

Shitali breathing is great for when you are hot under the collar.  Furthermore, it will literally cool you off on a hot day.  Along with all the benefits of diaphragmatic breathing, this technique is thought to be particularly good for the eyes, ears, and throat and has a detoxifying effect. It also curbs the appetite.  Use caution if you have arthritis since it cools the body.

How to Do Shitali Breathing – The Cooling Breath

Form a small opening with your lips by rolling the sides of your tongue together to create a tube.  Stick your tongue out and inhale through the round opening, making a hissing sound.  Breathe in as if you are drinking cool refreshing water in through a straw.  Bring the tongue back inside the mouth.  Breathe the warm air out through your nose slowly and evenly.

If your tongue does not roll, simply separate your teeth and lips slightly while breathing in over a flat tongue.

Continue until you have cooled down.

The Sa Ta Na Ma Meditation CD & Download is here.

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It’s been so rewarding to see so many of you getting excited about practicing the Sa Ta Na Ma meditation technique for memory improvement, mental focus, cognition and more.

However, everybody always asked how to keep track of the timing.  After all, there is a specific method to follow as described here.

Finally, we have a CD and a digital download that will easily keep track of the timing for you!  Just follow along with this beautiful chorus of voices.

Sa Ta Na Ma
Kirtan Kriya Meditation

Click HERE to buy this downloadable digital album
(MP3, AAC, M4A)

$7.99

Sa Ta Na Ma Meditation CD
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. Digital downloads of this CD are also available.
Quantity:  
Price: $11.99Price: $16.95 

More Resources…

Get an audio 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

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Instructions on How to Do the Sa Ta Na Ma Meditation – Kirtan Kriya

  • Sit with a straight spine.
  • Mentally focus to the brow point.
  • Repeat Sa Ta Na Ma as follows with the finger movements pictured below
    • 2 minutes —  OUT LOUD
    • 2 minutes  —  WHISPER audibly
    • 4 minutes  —  SILENTLY.  Keep the hands moving
    • 2 minutes  —  WHISPER audibly
    • 2 minutes —  OUT LOUD
    • Sit quietly and listen inside for a few minutes.  Listen for the mantra internally and experience energy flowing in from the top of your head (crown chakra) and out through your brow (third eye chakra).
    • Either go about your day or go to sleep if it’s bed time.
    • Optional: 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.

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.

SA – touch the thumbs to the index finger

Ta – touch the  thumbs to the middle finger

 

 

 

 

 

 

Na – touch the thumbs to the ring finger

Ma – touch the thumbs to the little fingers

 

 

 

 

 

 

Repeat the finger movements throughout the meditation.  

More Resources…

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

    Sa Ta Na Ma
    Kirtan Kriya Meditation

    Click HERE to buy this downloadable digital album
    (MP3, AAC, M4A)

    $7.99

  • Sa Ta Na Ma Meditation CD
    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. Digital downloads of this CD are also available.
    Quantity:  
    Price: $11.99Price: $16.95 

Please share your comments and questions with us!

Holiday Yoga Class for R&R&R

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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.

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