Curious about Meditation and what it can do for you?

Simple tips to get started:
Meditation works best with a daily practice. Keep your focus on your upper lip. Feel each breath on your upper lip as you exhale. Avoid trying to stop your thoughts. Just notice them and return your focus to your breath.

Today starts Oprah and Deepak Chopra’s 21 Day Meditation Challenge on Expanding Your Happiness. Here is the link:

Benefits of including Meditation into your daily life:
Meditation promotes a state of calmness. It’s an excellent, inexpensive way to achieve peace in your life.

The emotional benefits of meditation can include:
Acquiring skills to manage your stress
Shifting your perspective to stressful situations
Increasing self-awareness
Keeping your focus in the present moment
Reducing negative emotions

Research suggests that meditation may help people manage symptoms of conditions such as:
Anxiety disorders
Heart disease
High blood pressure
Sleep problems

With today’s hectic lifestyles, meditation is an appropriate way to manage stress and restore calmness.

Helpful tips to help you achieve your New Year’s Resolutions and Goals

, ,

Well, the hustle and bustle of the Holiday Season is done and it is difficult to believe another New Year is here.

This is the time of year that many people set goals or make resolutions for changes they wish to see occur in their life. As a way to assist those who are trying to do this, I suggest making a list of all the positive changes you have succeeded with during this past year. The change need not be huge, it can simply be that you added a new positive habit in your lifestyle. For example, perhaps you are exercising more than you did previously, then put this down on your accomplishment list. Or maybe the accomplishment was earning a certain certification, job promotion, passed a class or learned a new skill. It could also be a positive change you have made in your reactions to others or situations. Perhaps you no longer become angered by aggressive drivers or become as nervous in doing a particular task. These are all positive changes and accomplishments you have achieved.

Write at least ten things down. This list will serve as your own personal motivational coach for those times when you are trying to implement changes and might be feeling doubtful about your ability to do so. Look at this list to remind yourself of how much you have succeeded. Having a “Yes, I can attitude” serves as a key to success. Using each success we have achieved serves as a building block to achieve more.

Secondly, try to incorporate a meditative practice to assist you with achieving your goals. If time is an issue, as it can be with our busy lives today, try finding 5-10 minutes, especially before bed or upon waking up, just to center yourself and touch in with your higher guidance. While in this meditative calm affirm the resolutions you wish to achieve. Meditation can help you focus, stay calm, alleviate stress and act as a natural anti-depression. These benefits, when combined with using intention to achieve a particular goal, can assist the individual in achieving it. The chances of succeeding in something rise if the participant is calm and focused while undertaking the task.

So try these approaches and GOOD LUCK pursuing and ACHIEVING your personal goals and resolutions for 2014!

Benefits of Meditation


Why incorporate a meditation practice into your life?  One reason would be because it is a proven practice which can assist you physically, mentally, emotionally and spiritually. Studies have shown that using meditation can assist people with a multitude of issues they are trying to overcome such as anxiety, addiction, depression, eating disorders among other things. On the physical level meditation can also assist with lowering blood pressure, decreasing pain, reduce stress hormone levels, providing a more focused approach and improving cellular health. Meditation tends to calm the emotions and thus the body’s physical reaction to those emotions.

I hold guided meditation classes and routinely receive feedback from participants about how relaxed and calm they feel following the meditation. Feeling worried or anxious about situations often drains a person’s energy and it taxes the body making the individual less productive and unable to focus on taking the right action to correct any situations within their control. The beauty of meditation is that it is a practice which can often be done at no cost. There are many ways to meditate; in silence, alone, in a group, with guided imagery or while being actively engaged in some sort of physical activity. Often people do not try to mediate because they are not quite sure what to do or having tried in the past found they had difficulty. For people who fall into this category, there are many different types of meditation classes and groups being held and they may find it to their advantage to attend and try one out. Different methods of meditation appeal to different people so it is a matter of finding a good fit.

Guided Relaxation: Journey to a Peaceful Brain


There is too much evidence to ignore the brain health value of reducing stress.   Whether you enjoy yoga, meditation, guided relaxation, or you find peace some other way, make sure to take the time to take care of yourself today. We are working on a Mind & Spirit App that will be packed with brain re-charging exercises like this Guided Relaxation sampling. Click on the link; take a deep cleansing breath; and peacefully fire up your neural pathways and re-fill your cognitive reserve well.

Guided Relaxation Exercise Part 3

Engaging your senses more fully will add another brain boosting element to your relaxation.   Did you know that you can activate the same areas of your brain (fire them up) by thinking about stopping and smelling a rose as actually doing it?   If you can’t get out and do today, take a moment to stop and think.

Stop and smell, feel, and taste the roses!

Stop and smell, feel, and taste the roses or at least think about it!

Enjoy a peaceful moment today and re-charge.