8 Easy Mindful-Meditation Techniques

According to Greater Good Science Center at Berkeley University, the act of mindfulness can be defined as “maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and surrounding environment.” Consistently practicing mindfulness techniques can reduce the impact of stress on the brain, improve sleep quality, improve attention and even increase a sense of emotional and physical well-being. You don’t have to be a Zen master to cultivate this state of present-moment awareness -- in fact, it can be quite simple to get into that space. “Mindfulness practice does not mean that you try to act like a perfect person,” says Taso Papadakis, Dharma teacher at Golden Wind Zen Center. “There are many paths to access our inherent human wisdom and wake up into the essence of our own life.” If you’re looking for emotional and physical well-being, give one of these eight simple mindfulness techniques a try.

1. Hold Then Release Tension

Tightly squeeze your hands into a fist, count to 20 and let go. Take all your awareness to the sensations occurring in your hands. Continue to bring your attention to these sensations for as long as you can. Repeat several times and notice how focused your mind becomes and how calm you begin to feel. This can be done anywhere and anytime -- all you need is your mind and your hands.

2. Focus on a Single Object

Pick any object in your line of sight on which to focus your attention. Without judgment, sit and watch the object with curiosity. The easiest things to watch are animals, children, waves, trees and clouds. If you are not in nature, watching the flame of a candle can be a quick, hypnotic way to get lost in the present moment. Instead of using your mind to label, judge and categorize the object, simply bring your attention to it. Observe the object with a heightened curiosity of what it might do next.

3. Truly Listen to Music

Play a song, listening closely to the sounds that arise. Journal about where it takes you emotionally, how it makes you feel, the colors that come to mind and the memories that surface. Listening to music without words (i.e., instrumental) is helpful because it shuts off that part of the brain that is trying to decipher, identify and translate meaning. This in turn helps focus your mind only on the music instead of your grocery list, bills or to-do list.

4. Engage Your Sense of Smell

Smell something strong like coffee beans, lavender or garlic and pay attention to what it does to your nose. Where do you feel it? Does it bring up a memory? An emotion? This will help your mind focus intently on the scent. Taiwanese researchers found that using aromatherapy decreased feelings of stress in the body. Choose a scent that is pleasant: You don’t want the scent of rotten eggs to throw you into a bad mood!

5. Explore Old Tastes in a New Way

Use a cube of ice, piece of chocolate or a mint. Place the food in your mouth and focus entirely on how it feels and tastes on your tongue. How does it feel when you bite into it? What about when you chew it? Or swallow it? What sensations do you notice when it’s melting inside your mouth? You can also do this with your meals. Instead of sitting in front of the TV or talking at a dinner table, sit quietly and eat slowly with detailed attention paid to each bite. This will not only focus your mind, it will also affect how much you eat and how the food tastes. Implementing this kind of mindful eating can lower stress, increase satisfaction and even help you lose weight.

6. Focus on the Sound of Your Breath

Place cotton balls or earplugs in your ear (be careful not to stick them too far in) to heighten the volume of the sound of your breath. As you shut off your connections to the outer world, you will find that your mind starts to focus on the sound of your breath. It’s as if you’re alone in an internal temple that only you can create. Research from Weber State University suggests that when you set aside time to focus on your breath, there is a decrease in the secretion of stress hormones.

7. Take a Meditative Walk

Find a place where you can be alone and walk in nature. If you choose, you can listen to soft, meditative music through your headphones. Begin walking slowly, looking down at your feet to watch each step that is taken. Bring all of your attention to your footsteps. How do they feel with each step? Can you feel the difference in surfaces that you’re stepping on? Zen Buddhist monk Thich Nhat Hanh says, “Walk as if you are kissing the earth with your feet.” You will be absolutely amazed what the simple act of walking can do for your present-moment awareness. A sense of calm contentment will come over you as you begin to become even more aware of what the present moment has to offer you.

8. Take a Bath

Taking a bath is one of the most relaxing activities you can do. Fill your tub with warm water and, if you want, some type of scented bubble bath or essential oils. Turn the lights down, light some candles and turn on soft background music. Soak in the warm bath and allow your olfactory system to be stimulated. Focus on the smell for a few moments. Then focus on the feeling of your muscles relaxing as the warm water surrounds your body. Close your eyes and listen to the music in the background. After a few moments, turn your attention to the candles that are lit. To finish off this mindfulness activity, stay in the bath while the water is draining and become aware of how strongly gravity holds us to the earth.

Now that you’ve done a few of these prescribed techniques, branch out and seek unique ways to bring yourself into this mindful state. Dharma teacher Taso Papadakis says, “We are all different in some ways. We have different dispositions, conditioning and chemistry. We don’t all need the same ‘medicine.’ There are many paths available; it takes experimentation and courage.” Take an active roll in controlling the incessant chatter that runs through the stream of your consciousness. By doing so, you will bring peace to your life and the lives of those who surround you.

Mental Concepts of Yoga Training

Most modern yoga practitioners learn about the deeper ideas that comprise a traditional yogic practice fairly gradually. Most become familiar with certain principles but still only regularly practice asana (poses), pranayama (breathing), and limited forms of dharana (mantras) or dhyana (meditation). Clearly, restricting our practice to the poses themselves along with some combination of meditation and deep breathing leaves out a great deal of the internal elements of yoga training. To find out the deeper affects of practicing all 8 limbs of yoga, read on!


Although modern yoga practice primarily focuses on the physical practice of postures accompanied by meditation and breathing techniques, traditionally, yoga involved much more than that. For example, Patanjali writes in his ancient text, the Yoga Sutras, that yogic practices are comprised of eight limbs. Thus, the modernized version of yogic methodology that most people are familiar with has actually been simplified a great deal. This can easily be seen in what comprises Patanjali’s eight limbs: Yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi.

The first two limbs comprise moral and ethical values while the next two, asana and pranayama, relate to the body through physical postures and breathing techniques. The next four limbs all have to do with the mind. Many students find pratyahara, the mental withdrawal from the five senses, to be particularly interesting since it combines the external and the internal in a unique way. Dharana and dhyana represent concentration and meditation while samadhi culminates in a heightened form of meditation.

Mental Concepts

Ultimately, most modern practitioners learn about the deeper ideas that comprise a traditional yogic practice fairly gradually. Most become familiar with certain principles but still only regularly practice asana, pranayama, and limited forms of dharana or dhyana. Clearly, restricting our practice to the poses themselves along with some combination of meditation and deep breathing leaves out a great deal of the internal elements of yoga training.

Although the Yoga Sutras are not the only ancient text that expounds on ideas behind yogic philpsophy, many yoga schools turn to it for its basic information on the mental concepts of yoga. It teaches that in combination with the ethical and physical disciplines of yoga, the yogi’s mind must learn to shed awareness of external factors, which is hard to do with all the sensory input we are used to. After achieving a withdrawal of the mind from the senses, the mind must learn to concentrate. However, this is not the sort of concentration that, say, studying for a test would require; instead, the student must turn that concentration internal. Often, this is done in combination with asana as the student holds a pose and concentrates on what is going on inside the body during that pose.

Eventually, the student will begin practicing meditation but must constantly fight his or her own wandering mind. With the daily onslaught of quick-succession media images that today’s students face, it has become quite a struggle for us to discipline our minds to the art of meditation. This is probably one reason that the mental concepts of yoga do not get as much attention with the practitioners of today. However, as yoga becomes more widespread and better understood, we can expect for these aspects to become more of a regularly taught as part of the yogic disciplines.

The Art of Living On Vital Energy

Have you ever wondered what it means to love yourself? Love is an acronym for Living On Vital Energy. When you tap into your physical, mental, emotional and spiritual energy resources, you are truly loving yourself and can live from a place of harmony and joy. It’s “normal” to feel stressed and out of balance when this energy is blocked. It’s “natural” and easy to be relaxed, creative and fully present in each moment when that energy is allowed to flow.

On a physical level we have life force energy that is moving through our bodies and keeping us alive. We tend to block this energy with the tension that comes from chronic stress in resistance to what is. We can reduce stress in our lives by learning to accept what is happening. We can also release the tension caused by stress to restore the natural flow of energy and create physical balance.

On a mental level, as creative beings, we create our reality with the energy of our thoughts. We have about 60,000 thoughts per day on average. If you think of thoughts as currency, and you were given $60,000 every day would you spend it on a lot of junk you don’t want? It’s important to be aware of how you are using the energy of your thoughts. Your imagination is a sacred corner of your mind. The only misuse of imagination is worry. If your thoughts are focused on what you don’t want then they are blocking what you do want. It is possible to train your mind to work for you rather than against you and develop mental wholeness.

On an emotional level we have loving energy. It connects us heart-to-heart. Fear (false expectations appearing real) blocks that energy. It’s important to pay attention to all of your feelings and emotions because they are letting you know if you are operating from a track of love or a track of fear. All of our pleasant or “positive” emotions come from love and all of our unpleasant or “negative” emotions come from fear. It’s the way your soul communicates with you. They are not bad or good, right or wrong; they are useful. If you put your hand on a hot stove you want to feel that pain. It’s telling you something. Move your hand! If you ignored what you were feeling you would get the consequences of a badly burned hand. When you learn the language of your soul you will be directed back to your natural state of emotional harmony.

On a spiritual level we have divine, universal energy. You are like a radio that is always plugged in to your source. However, it is up to you to turn the radio on, tune in to the right frequency and then listen. That is the value of inner silence. We tend to block this energy with doubt and by not listening to our intuition. By learning to be still and trust your intuition, you will experience spiritual freedom.

The creation of a balanced, fulfilling life is similar to building a home. First you need a plan. Then you must build a strong, stable foundation—this represents your physical self. From there you build a structure that sets boundaries and provides the framework through which you view the outside world—your mental self. Next you furnish and decorate this home in such a way that you feel good when you are there and it expresses who you are—your emotional self. Ultimately you move into your home, share it with people you love and it becomes a sanctuary in the world—your spiritual self. As you can see, if you leave out any one of these four parts you won't have a complete home. Likewise, if you don't pay attention to any one of these four aspects of yourself, you will feel like something is missing.

When you have a daily practice to remove blocks of stress, worry, fear and doubt you will have all the vital energy you need to be healthy, happy and fit all the days of your life. Take care of your body, mind, heart and spirit and you will discover what it means to love yourself. Share that love with others and it will transform your life.

"Everything is energy and that’s all there is to it. Match the frequency of the reality you want and you cannot help but get that reality. It can be no other way. This is not philosophy. This is physics." ~Albert Einstein

Holistic Exercise Centers Your Life

Holistic exercise may sound confusing. Basically, holistic means combining exercise that helps develop your body and mind. For instance, a gentle exercise routine that combines stretching, visualization, breathing techniques and meditation is considered to be a holistic exercise.

Are you trying to approach life in a more holistic way? Bringing your mind, body and spirit in perfect balance? If you are interested in a holistic lifestyle, one area that you need to consider is bringing more balance into your exercise routine. Exercise is a great way to balance your life, and it's easy when you add holistic exercises.

All this may be new to you and may sound confusing. Basically, holistic means combining exercise that helps develop your body, mind and spirit. For instance, a gentle exercise routine that combines stretching, visualization, breathing techniques and meditation is considered to be a holistic exercise that centers and brings balance to your life.

There are a variety of exercise techniques that combine all the elements into a holistic exercise routine. One example is dynamic stretching. With dynamic stretching, you use movement and muscle effort to build your stretch. This type of stretching techniques includes gentle movements, unlike harsh bouncing actions that could damage muscles. You combine this stretching technique with breathing exercises to produce a holistic routine.

As an example, gentle arm circles, side bends, leg swing or walking lunges are all part of a dynamic stretching routine. The combination of movement with the stretch produces a much stronger stretch and reduces muscle tightness. Dynamic stretches are great to use before participating in another sport, such as tennis or golf. In fact, this type of stretching greatly decreases the event of muscle tearing, muscle aches, or injury.

Another example of holistic exercise is a combined dynamic stretching, static stretching and core stability program.

Dynamic stretching techniques are useful at the beginning of a workout routine, with static stretches being performed at the end of the workout. These techniques will help reduce muscle soreness, and increase flexibility. A holistic exercise routine also increases your overall muscle strength. The increased muscle strength helps improve sports performance, such as in golfing, tennis, or swimming.

Stretching activities lengthen muscles and tendons, giving greater flexibility, improving balance, and stamina. In essence, a good dynamic stretching program can substantially add value to your life. A holistic exercise approach helps you release tension and become more centered.

You'll be amazed at the difference dynamic stretching can make in your life - it helps you with everyday activities, increases performance in sports, and assists to create a calm, centered demeanor. Who could resist this holistic exercise approach?

How to Stretch, When to Stretch and Stretching Properly

Answers to common stretching questions to make sure you're stretching properly.

Stretching properly is a little more technical than just swinging your leg over a park bench. There are methods and techniques that will maximize the benefits and minimize the risk of injury.


In this article we'll look at some of the most common questions people ask about how to stretch properly. Questions like: Which muscles should I stretch? When should I stretch? Should I stretch every day? Plus a whole lot more.

Which Muscles Should I Stretch?

As a general rule, if it's not tight and it's not causing you any problems, you don't need to stretch it. There are a few exceptions to this (such as athletes that require increased flexibility for their chosen sport), but for most people this is a wise rule to follow. So if you perform a stretch and you don't feel any tension in the target muscle group, this would indicate that you're not tight in that area.

As you start to notice which muscles are tight and which muscles aren't, aim to create a balance of flexibility between the front of your body and the back of your body, and the left side of your body and the right side of your body. For example, if you notice that your right hamstring muscles are tighter than your left hamstrings muscles, work on the right hamstring muscles until you have even flexibility in both.

When to Stretch?

Most people understand the importance of stretching as part of a warm-up or cool-down, but when else should you stretch? Stretch periodically throughout the entire day. It is a great way to stay loose and to help ease the stress of everyday life. One of the most productive ways to utilize time is to stretch while watching television. Start with five minutes of marching or jogging on the spot then take a seat on the floor in front of the television and start stretching.

Should I Stretch Every Day?

Firstly, we need to make a distinction between doing a few gentle stretches and doing a more intense flexibility training session. Doing a few gentle stretches every day is fine. In fact, I encourage all my clients to take regular "Stretch Breaks" throughout the day to keep loose and limber. However, a more intense flexibility training session is another thing altogether.

I like to approach flexibility training the same way as one approaches strength training. When an athlete does strength training, they typically focus on one or two movement patterns that compliment their sport. And this is the same approach I take with flexibility training. The client will focus on one or two movement patterns at a time, and work on the flexibility of the muscle groups involved in those movement patterns.

For example, an athlete involved in a kicking sport like Australian Rules football or soccer would focus on the muscle groups associated with kicking: The hamstrings, buttocks and lower back.

Variety of Stretches

Including a variety of stretching exercises in your training program is very important for avoiding muscle imbalances. While an athlete may go to the gym every day, no intelligent athlete would do the same set of exercises every day, day after day. The same approach applies to flexibility training; while it is okay to do flexibility training every day; it's not a good idea to do the same stretches every day, day after day.

What Type of Stretching?

Choosing the right type of stretching for the right purpose will make a big difference to the effectiveness of any flexibility training program. For warming up, dynamic stretching is the most effective, while for cooling down, static, passive and PNF stretching are best. For improving range of motion, try PNF and Active Isolated stretching, and for injury rehabilitation, a combination of PNF, Isometric and Active stretching will give the best results.

Hold, Count, Repeat

For Static and Passive stretching, some text will say that holding a stretch for as little as ten seconds is enough. This is a bare minimum. Ten seconds is only just enough time for the muscles to relax and start to lengthen. For any real improvement to flexibility, each stretch should be held for at least twenty to thirty seconds, and repeated at least two or three times.

Order of Stretches

Limited data exists on what order individual stretches should be done in. However, some researchers have suggested designing flexibility training programs that start with the core muscles of the stomach, sides, back and neck, and then work out to the extremities. Others have recommended starting with sitting stretches, because there is less chance of accidental injury while sitting, before moving on to standing stretches.

The exact order in which individual stretches are done is not the main point of emphasis; the main priority is to cover all the major muscle groups and their opposing muscles, and to work on those areas that are most tight or more important for your specific sport.

Stretching Posture

Poor posture and incorrect alignment can cause imbalances in the muscles that can lead to injury. While proper posture will ensure that the targeted muscle group receives the best possible stretch.

In many instances one major muscle group can be made up of a number of different muscles. If posture is poor or incorrect certain stretching exercises may put more emphasis on one particular muscle within that muscle group, thus causing an imbalance that could lead to injury.





This picture, for example, shows the difference between good posture and poor posture when stretching the hamstring muscles (the muscles at the back of the upper legs).

During this stretch it is important to keep both feet pointing straight up. Allowing the feet to fall to one side will put more emphasis on one particular part of the hamstrings, which could result in a muscle imbalance.

Note the athlete on the left; feet upright and back relatively straight. The athlete on the right is at a greater risk of developing a muscular imbalance that may lead to injury.

While the recommendations on this page are a good starting point, you'll get a lot more benefit when you include a wider range of exercises.

How to Get Out of Your Head and Into Your Body

"A mind is a terrible thing to waste" -- such a profound and inspirational statement that speaks to us all.

And, yet, all too often we do just that, waste it, by cluttering it with thoughts of fear, anxiety, worry, resentment, anger, and expectations. The list goes on. This state of mind soon causes us to neglect our bodies; and, in a sad turn of events, we essentially waste both.

For the past nine years, I have been helping people "break up" with their minds and "make up" with their body and soul.

Fitness and nutrition have been my trusted allies on this journey, coupled with an innate ability to make people feel comfortable being who they "truly" are. Aligning these three aspects of life ultimately leads to a deeper connection with ones own intuition, which is the blueprint to our happiness.

A key element in my success with clients is that I understand their struggles firsthand. For years my mind controlled me, with obsessive, self-destructive, dreadful and downright ridiculous thoughts that rained in my head like endless confetti. It felt like I was dealing with a mental bully from which there was no escape.

One event that stands out as a major catalyst in my adopting such a worry-filled mindset is the abrupt death of my mother at the age of 37. I was 9, my brother 18. With no father in the picture, we both moved in with our grandparents. Her death is the hardest thing I've had to deal with in my life thus far. I felt abandoned and betrayed. It drove me inward. I found it hard to open up and trust anyone. "They're just gonna leave anyway" was my rationale.

This carried into my early adult life, manifesting itself as dysfunctional relationships, abuse of alcohol and nicotine, sleeplessness, and eating everything on my body's "please don't feed me that" list. And although regular exercise was always a part of my life, I felt horrible.
Then one day it dawned on me that I was the sole proprietor of my mind and body. I was in control.

Sometimes we have "Aha" moments and other times we have "Duh!" moments. This was the latter. I began to reprogram my mind by honoring and listening to my body. I stopped overeating. I exercised more, cut out alcohol, slept more, read every book and health-related article that I could find, and surrounded myself with like-minded people.

The changes were immediately noticeable. That voice in my head got less and less audible, and I began to look and feel younger and younger. It wasn't easy, but to me, the alternative was a thousand times harder.

Here are some tips that have proven valuable to me in my journey out of my head back into my body. I hope you will find them useful.

FEED YOUR BODY WHAT "IT" WANTS, NOT WHAT YOUR "HEAD" WANTS

Filling our bodies with large amounts of foods that it doesn't want is like filling our car with diesel fuel when it takes premium and continuing to pour gas in it even when the tank is full. Insane right!? I know. I've been there! Try this. Eliminate fast and processed foods from your diet. Drastically cut your sugar and salt intake. And stick to eating organic fruits, veggies, fish, chicken, and lean beef, and lots of water. Cut portions by a third, cook at home more, and be creative with your food. The possibilities are limitless!

FELLOWSHIP WITH NATURE

The shear scale and power of the natural world snaps us out of our over-stimulated minds, forcing us to become more aware of our surroundings and how our body interacts with it. Hikes are great for this reason. Hiking challenges the body and gets you up close and personal with nature. Be sure to pay attention to the plant life, the sounds and smells. If you go with a friend, try not talking to one another for long periods. Allow your mind to take a back seat. Planting a small veggie garden is helpful and falls in line with the first tip. Create a place of natural serenity where you live, even if it's just a corner of a room.

BE MORE AFFECTIONATE

How many times has a warm hug snapped us out of a bad mood? I don't have an exact number either, but I can recall many such occasions! A hug is such a simple, yet highly affective action. Yet many of us can go weeks, even months, without a loving hug or touch, but endure traffic and watch TV on a daily basis. No wonder our minds have taken over! Change this by hugging at least three people a day. Make one of them a stranger. This might sound strange, but if you come from a place of sincerity and love, people are surprisingly responsive. Also, get regular massages. Mental stress hides in our bodies, massage helps in the cleaning process. Couples, you can start by giving each other five minute neck massages daily.

TRY YOGA

I can't stress this enough. Yoga changed my life. I was a skeptic at first. But a chance meeting with a yogi in Washington Square Park in New York changed that. I was stretching after a run. She came over and said, "Do you really wanna be flexible?" I said yes. She took me through an hour long, one on one yoga class. I left her feeling electric! Colors were vibrant, sounds were crystal clear, my spine was loose and nimble. I was hooked! The focus on breathing, the meditation, and the confronting physicality of it opens the door to a deeper, richer relationship with your mind, body and spirit. And it keeps you long and lean as a bonus.

GET UP AND GET DOWN

In other words...DANCE! As kids we all loved to do it, and we didn't care if we were shirtless in a pamper while everyone looked. When and why did we loose that freedom? I find it to be such a fun way to stay fit and let go. So stop worrying about who's looking and be the first one on the dance floor. After the first five minutes, you'll forget who's looking anyway.

It really all boils down to LOVE. If we are to affect positive change in this world we must give LOVE. That giving starts within.

Love is an action word: the more we love and honor our body and mind, the more we will love and honor others.

Can Exercise Improve Your Sex Life?

Whether you're a fitness junkie or exercising for the first time, learn the answer to the question, "Can exercise make a huge impact on having a better sex life?" Our article will help you find the answer to the relationship between exercise and better sex.

There are several rational reasons why a physically fit person is more likely to fully enjoy sex compared to a non-fit person. For instance, improved muscle tone can increase sexual gratification since orgasms depend on multiple muscle activity. In the case of the more mature man, improved cardiovascular fitness can be critical for maximum sexual function.

Physically fit men seem to benefit in the bedroom as it relates to increased libido and stable testosterone levels that often decline as men age. On the other hand, sex can be as much mental as it is physical, and a person's physical appearance can be beneficial on an emotional level, as well. Looking and feeling healthy can increase your self-esteem while making you feel more attractive.

The relationship between physical fitness and sexual function is not the only factor that may increase a person's sexual pleasure. Some researchers attribute a good exercise program, along with other healthy activities such as good eating habits, smoking cessation and getting plenty of rest, with having a positive effect on sexual performance for people of all ages.

A study conducted at the University of California-San Diego tracked 78 middle-aged men on an aerobic exercise program. They exercised at moderate intensity for 60 minutes a day, three or four days a week. After nine months of continuous exercise, these subjects reported that their sex life was more satisfying as far as stamina and orgasms. In comparison, 17 male subjects that performed light workout routines such as walking at a comparatively slower pace stated that they had no substantial improvement in their sex lives.

In conclusion, exercise alone should not be considered the panacea for all sexual dysfunctions or dissatisfaction. However, if you hope to improve your sex life through exercise, you should carefully consider adopting a more comprehensive healthy lifestyle in order to increase the possibility of fully experiencing your sexual peak.

Shadow Yoga ‘Yoga of the Shadow Man’

The name Shadow Yoga is derived from ‘Yoga of the Shadow Man’ and deals with the intricate manifestations of the shadow and their significance both inside and outside the human organism.

The teaching is based on the following body positions and movements for the proper development of breath: standing, sitting, lying (face-down, face-up, on-sides), sideways (lateral), inversions, turning & twisting, pumping, weighing, forwards, backwards and spiral.

The twelve positions and movements have been adapted from martial arts, dance and the crafts of life... and from the plant and animal kingdoms. The appropriate combination of these activities, with suitable rhythm and positioning, brings about the unfolding of the inner powers hidden in the individual.

Do the Right Kind of Stretching for Real Strength

Touch your toes without straining your back. Play golf or tennis without waking up the next morning with aching joints. Do the strenuous activities you did when you were younger without pain.These should be a piece of cake. If they’re not, it’s time to declare war on stiff muscles and joints.

You’ve been led to believe that stiffness is a part of aging. But flexibility has little to do with how old you are. Many of my patients complain of muscle aches and pains, and they range from young adults to middle-aged men to seniors.
Most of the time, it isn’t that they’re suffering from arthritis or muscle pulls. Usually it’s because they’re doing the wrong thing to stop stiffness and aches.
Quick-fix solutions like hot or “icy” topical creams and medicated pads only provide temporary relief.

And pain killers, anti-inflammatories and prescription muscle relaxants can do more harm than help.For a long-term solution that pays benefits right now, try doing functional, strength-building stretches.
These types of stretches will enhance your flexibility, but also:

Give you more energy and stamina
Loosen your core
Realign your spine
Help stop back pain
Stimulate your internal organs
Give you powerful, durable shoulders and arms

There are two kinds of stretching – passive and active. With passive stretching – also known as relaxed stretching – you assume a position and hold it with another part of your body, or with the assistance of a partner or some other apparatus. Active stretching is done by using one group of muscles to stretch out another one. For example, a standing active stretch you can do is to put your back against a wall and your leg as high as you can, and hold it there.

When you lift your leg up in the air you’re using your quad muscles, but your hamstrings and calf muscles are the ones that are actually being stretched.

One type of active stretching that incorporates the speed of movement and momentum to bring about a stretch is called dynamic stretching. You can try the following “dynamic” stretches before a workout to reduce muscle tightness and the risk for injury:

Arm Swings – The horizontal momentum of these arm swings can warm up your pecs, delts and upper back before a workout:

Stand up straight with arms outstretched at your sides.
Slowly swing your arms back and forth across your body.
Repeat this motion continuously for 30 seconds.

Leg Swings – You can increase your hip mobility with leg swings to prevent pain in your knees, lower back and hips:

Stand with your feet shoulder-width apart.
Keeping your body straight and still (perpendicular to the ground), swing one leg forward and backward.
Repeat for 10 swings and then switch legs.
You can also swing your leg across your body to stretch your adductors and abductors.

Trunk Rotations – Warm up your abs and obliques with this stretch:

Stand with your feet shoulder-width apart.
With knees slightly bent and feet planted on the floor, slowly turn your trunk from side to side.
Do 15-20 trunk rotations.

That’s a key to unlocking your joints and loosening your muscles. You’ll be able to do everything you want without waking up stiff and achy.

How Can We Support Healing and Energy During Treatment

Having attended various 'Clinical Approaches to Cancer' symposiums, it is very clear that whole food nutrition, nutritional (non-synthetic!) and botanical supplementation support the individual - without adversely affecting treatment, or sometimes enhancing medical treatment if that is desired.

Do contact me for additional information, as it requires a customized approach. Each individual and case is different – after all, it is not about the illness. It is about the individual who is experiencing a serious health crisis. And about the dear ones providing support!

When faced with chronic illness, it is important to address various pieces of the puzzle that contribute to the dis-ease.

Once one hears a cancer diagnosis, stress levels understandably go through the roof. There is fear, anger, confusion, emotional numbness, pain, frustration, a scattered brain, anxiety, sadness – “your rug is pulled from underneath you..” And there is a feeling of loss of power. It is vital, to regain a sense of ‘Self’, maintaining one’s identity during this crisis mode.

With this in mind, I decided to write regarding self-empowerment tips, ranging from nutritional support to emotional healing. It is all about the Mind-Body-Spirit connection and I hope it will be helpful information ( you are welcome to share).

So, how can we support our Healing, Wellbeing and Energy from a Mind-Body perspective?

1) Before any treatment or surgery, make yourself as strong and healthy as possible. Blood labs show nutritional deficiencies, and in most cases, there is time to address these with a few weeks prior to treatment.

2) Nutritional/herbal supplementation is recommended. From personal experience, I am aware that most oncologists will nix both. I do recommend consulting with an integrated practitioner, as there are certain considerations with different treatments.

3) Weight training, Yoga, rhythmical movement, Qi Gong are very helpful to improve circulation, lymphatic detoxification and oxygenation of tissues. Anything that 'builds and moves chi' will be helpful in supporting

vitality. Getting into the pool, if that is an option, is also helpful if one likes the water. (Chlorine is another matter...).

4) Getting rid of toxic relationships that are draining is essential. We need the support of healing energy, love and compassion. Bad relationships, in any shape or form, will pull us down, will affect out energy and wellbeing. Negative thinking will create and draw-in more negative effects. 


Creating a social support that is supportive and calming, taking care of any outside 'struggles' that deplete energy is a good idea. Ideally, troubling matters are brought to closure before beginning of treatment so there are no distractions along the treatment way. The focus is on getting through it, while supporting min-body wellness.

5) Also, trust 100% in whatever surgeon, procedures and treatments you have chosen. Others might come with their suggestions, their projections, their worries.

You have chosen your path for your reasons. Cast aside ALL DOUBT. Doubt will lower your vibrations. We need to raise our vibrations, not easy during a tough time, surround yourself with good vibrations. (On that note, listen to uplifting music or inspirational healing words.)

6) Meditation, acupuncture, cranio-sacral are terrific. All modalities will build energy and reduce inflammation. They will support you, decrease stress, help immune function and build energy.

7) Nutritionally? Eating organic, vibrant foods will support vitality. It is best to steam foods slightly as digestion will be weaker during treatment. It is important to support the digestive process and gut flora.

8) "Stop beating yourself up". Accepting rather than fighting will save you energy. Keep faith in the body's ability to heal, connect with spirit as you are going through difficult times, “it is what it is”…

9) Take it one day at a time, finding joy in small daily things that we sometime take for granted. Compassion, love, grief, guilt, shame and forgiveness - all are connected to cancer. Cast them aside, “make room for living in the present, seeing beauty in daily creations of Nature”.

10) Consider energy medicine to take emotional burdens of your heart and mind, raise your energy and let your spirit become free to soar. Free-up emotional blockages that keep you ‘stuck’ and ‘clogged up’ at an energetic level.

Why Physical Fitness is Important

We all know that being physically fit is good for us, but exactly why is physical fitness important? Here are the top 10 benefits of physical fitness:

1. You're more likely to live a long and healthy life. Regular exercise reduces the risk of developing heart disease, high blood pressure, high cholesterol, diabetes and several types of cancer. It also reduces the risk of having a stroke. In one eight year study of more than 20,000 men, those who were lean but unfit had twice the risk of death as those who were lean and fit.

2. You'll control your weight. If you try and lose weight simply by dieting, you'll lose primarily water (which is easy to gain back), some muscle, and a little bit of fat. If regular exercise is part of your weight loss program, you'll lose primarily fat and be able to maintain (or even gain) lean muscle mass. Most people who lose weight end up gaining it back because they don't exercise.

3. You'll have more energy, strength and stamina. People who complain that they don't have enough energy to exercise fail to realize that working out gives you energy. In one study, middle-aged women who lifted weights for a year became 27% more active in daily life than before they started lifting weights. Regular exercise also increases your strength and stamina, allowing you to better handle common activities such as carrying a heavy bag of groceries or climbing a flight of stairs.

4. You'll keep your bones strong. Both men and women start losing bone mass around age 35. Lifting weights can not only halt the decline, but in some cases can reverse it. This drastically reduces your risk of osteoporosis. Weight bearing exercises like walking and running also help keep your bones strong.

5. You'll keep your mind sharp. Multiple studies have confirmed that regular exercise is one of the best things you can do for your mind. It improves brain function, which helps prevent dementia and Alzheimer's disease.

6. You'll prevent or reduce low back pain. Strengthening your abdominal and lower back muscles can help prevent low back pain. It can also reduce discomfort if you already suffer from this pain. Also, you might be able to avoid back surgery by strengthening your abdominal and lower back muscles. In one study, 35 of 38 people who had been recommended for back surgery were able to avoid surgery by following an aggressive strengthening program.

7. You'll get sick less often. Regular exercise strengthens your immune system.

8. You'll improve your mood. A large amount of research shows that you have a better sense of well-being following a workout. Thanks to chemicals released in the brain during exercise, feelings of anxiety, depression, anger and stress are diminished during a workout.

9. You'll sleep better. People who exercise regularly fall asleep faster, sleep longer, and wake up less often during the night than people who are sedentary.

10. You'll enjoy life more. Life is much more enjoyable when you're fit and healthy. You have more energy, strength and confidence, and you're more productive in everything you do.

Why is physical fitness important? The bottom line answer is that many of the problems commonly associated with aging, such as disease, increased body fat, and loss of bone mass, energy and strength, are often the result of a sedentary lifestyle and can be minimized or prevented by improving your physical fitness.