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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'll soon solve workplace stress and easily handle personal challenges and health issues. CLICK the blue title link above to find out more... Digital downloads are available.
Price: $16.95
Price: $9.99
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Guided Mindfulness Meditations: Practicing Presence & Finding Peace Download
Guided Mindfulness Meditations: Practicing Presence & Finding Peace Download
Ease into mindfulness with a clean, user-friendly, body-based, joyful approach. Gain calmer nerves, a brighter outlook, stronger memory, sharper focus, healthier body awareness & more balance. Get a long & short guided experience. Learn informal ways to be more mindful during the day. Available at Hay House https://www.hayhouse.com/guided-mindfulness-meditations-audio-download
Price: $5.99Price: $29.99 

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Ring Finger Mudra for Temperature Control, Stamina and Equilibrium

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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

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.

How to Make Lavender Water

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Lavender water is so refreshing and it’s long-lasting.  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.  Do not spray into eyes or other sensitive areas.

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 …

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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 show this 12-minute meditation increases memory, concentration, cognition, calmness & more. Repeating the mantra out loud, whispered & silently while doing simple finger movements (mudras) is done. A beautiful chorus of voices keep track of the time for you. A brief intro gets you off to a successful start. Digital downloads are available.
Quantity:  
Price: $9.99Price: $16.95 

More Resources…

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

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