Modern Meditation

If you haven’t made a practice of meditating because the whole idea conjures up images of Birkenstocks, tree-hugging, and granola, then it’s time for you to leave the 1960’s mindset behind and embrace modern meditation. Yes, there’s an app for that.

The health benefits of meditation are widely recognized among all areas of medicine and science. As medicine, science, and technology advance, meditation matches their pace. Meditation refuses to be tossed aside like some relic from the days of forgotten health fads. Instead, meditation has modernized. Guided meditations are just a YouTube video, app, podcast or website away. That, and the fact that all those resources are free, really means just one thing -- no more excuses.

Just in case you have been too busy with your fast-paced, perpetually-stressed life and somehow missed the memo on the health benefits of meditation, below is a quick recap.

What Stress Does…	What Meditation Does…
Increases heart rate	Decreases heart rate
Increases blood pressure	Decreases blood pressure
Increases respiratory rate	Diminished respiratory rate
Causes a higher pulse rate	Lowers pulse rate
Increases oxygen consumption	Decreases oxygen consumption
Increases blood lactate	Decreases blood lactate
Increases muscle tension	Decreases muscle tension
Produces cortisol	Reduces cortisol
Production of noradrenaline	Reduces noradrenaline

Now that you’re up to speed, I want you to take part in the Great American Meditation Experiment. Okay, I made that experiment up. I just want you to make a commitment. I want you meditate for an average of 15 minutes a day for two weeks straight using any or all of the resources below. On day one, I want you to rate your stress levels on a scale from 1-5, with one being not stressed at all and five being highly stressed. Then, on day 7 and day 14, rate your stress levels again. The goal of this experiment is for you to recognize that just 15 minutes a day of meditation can greatly reduce your stress levels. I feel certain that you will see a huge return on your time investment.

Get Started…

YouTube Videos:





Websites:

Fragrantheart.com 

Audiodharma.org 

Podcasts:

Mary and Richard Maddux Meditation Oasis (iTunes)

Apps:

Take a Break – Guided Meditations for Stress Relief (for iPad & iPod)

Buddify (available for iphone & Android)

Albums:

Sleep Easily: Meditations by Shazzie (iTunes)

The Art of Journaling

If you have ever been in one of my lectures, or had a private consult with me, no doubt you have heard my perpetual praise for the benefits of journaling. Journaling has been a transformative tool in my weight loss journey and a necessary exercise with regard to my weight loss maintenance. However, it was not a habit I started early in life. I never kept a pink-fuzzy diary as a teenager. In fact, it wasn’t until I reached a low point with my self-esteem and a high-point with my weight that I was even willing to give it a try. Before then, it just seemed like one-more-thing I had to do.

Today, journaling is the essential valve I use to let some steam out of the pressure-cooker. I don’t journal every day. I use it as a means of getting to underlying emotions that are showing up in my behavior around food. When my portion sizes start getting a little larger, when I start thinking about food frequently, when I start making more “unwise” than “best” choices (as Bob would say)… it’s time to journal. When my food gets sloppy, journaling reveals to me some growing resentment, sadness, or fear I am experiencing on a subconscious level. You see, like many others, food has been the way I’ve either coped with upsetting feelings in the past or numbed and avoided them altogether. Because I have a healthy relationship with food today, old habits that surface are a clear indicator that something else is going on and journaling is the tool I use to find the source of the problem.

Journaling helps you to clarify your thoughts and feelings, know yourself better, solve problems more effectively, reduce stress, and resolve relationship issues in a healthier way. In making my case for the health benefits of journaling I could probably list over 100 reasons why you should give it a try. In the interest of time however, I’ve provided you with a link that does just that…

If I’ve piqued your interest enough to purchase a journal, here are a few tips for getting started:

• Journaling is more cathartic when using pencil and paper. The computer is not the best way to journal. It doesn’t allow for the simultaneous flow of thoughts and emotions.


• Find a safe and quiet place to journal where you won’t be interrupted.


• Don’t worry about spelling, grammar or editing when journaling. Just allow the thoughts and emotions to flow without judging your writing style.


• Don’t feel as if you have to either put a time limit on journaling or expand a small entry because it seems incomplete. Just use whatever time you need to actually have the experience of journaling.


• If you feel unsafe putting private thoughts to paper then either burn or shred your journal entry after you’ve fully processed what you wrote.


• If you have trouble getting started, then act as if you are writing a letter. Start with “Dear…” God, the universe, a loved one, or a friend. This is another way to feel as if you are letting go of what is bothering you by symbolically giving it to someone else.


• If you are not in touch with your emotions then just describe events as they happened. Doing so will most likely result in emotions coming to the surface. Once the emotions surface, write about those as well.

Minding the Gap

My days of late have been busier than I could have imagined. Don't get me wrong, I'm not complaining. They are days full of gratifying work, connecting with people and sharing my experience, strength and hope. Lately, however, I have had to increase my personal commitment to practice what I preach. Most notably, I've had to mind the gap.

In the midst of these busy days, I have had to recognize and take advantage of the small moments when the universe is asking me to slow down and get present. You may not be aware of what these moments are but they look a lot like this...being on hold with the cable company, sitting at a long red light (otherwise called a GOOCHER by my kids), standing in any line that doesn't seem to be moving, or being stuck in traffic on the highway. These are usually moments when our jaw clenches, we repeatedly look at our watch and expletives are freely forthcoming.

These are the precise moments when it's time to acknowledge that we are being asked to slow down or stop. We can't seem to find time for it ourselves, so the universe steps in. They are little gifts waiting to be acknowledged with a small meditation, a prayer of gratitude, a mindful exercise involving the senses or getting out of our head by being of service to others.

These moments, or gaps, can add to our stress levels or can help us to "reboot." When we focus on things we are grateful for while sitting at a long red light, we experience joy instead of anxiety. When we focus on our breath while sitting in traffic, we sooth our spirit and feel peace in a situation we have no control over. When we call a friend in need to inquire about their wellbeing while waiting in line for Black Friday shopping, we trade our frustration for compassion.

With the holidays quickly approaching, many new gaps await. Just think of all the mindfulness exercises you can do while waiting in line during Christmas shopping! Tis the season to focus on gratitude during the hustle and bustle. Don’t forget to receive the gift of the gap.

Self Care

Time and time again, you may have been told, “you’ve got to take care of yourself.”  Your answer is probably usually the same as mine, “I know, I know.”  You probably do know, but if you are not doing it, why not?  Sometimes it takes a major life event to make us realize what everyone is saying is true – you can’t be the best – Mom, boss, co-worker, friend, spouse (fill in the blank) – if you don’t take care of yourself. 

You have to be balanced in all aspects of wellness – physically, emotionally, mentally, and spiritually.  I often find myself targeting one of these areas only, forgetting about the rest of the picture.  I recently discovered a nice resource that gave some examples of how you can work toward this balance with examples of how to nurture yourself in each area.  I’ve listed some of my favorites here – go to The Innerwords Messenger  to see the full list.

H3 Daily to the Holiday Rescue!

Yesterday’s Holiday Survival Guide blog gave you tips on how to maintain your sanity, and weight, but I thought I would point out just a few items on this very website that may be of extra help during the holidays.  Check them out…and pass them on to your friends and family!

• Pressed for time during the holidays?  Fulfill your cardio and strength training requirements at once with our Quick and Easy: Full Body 30 Minute Routine!


• Traveling or simply don’t have access to a gym?  No excuses with our No Equipment Required: Travel Routine.  You can do this workout anywhere – on the go or even in your own home!


• Organize and prioritize your time with our Daily and Weekly Task Manager journals.  Schedule in a workout, as well as time to de-stress with a fun or relaxing activity!


• R-E-L-A-X and take a quick break from the everyday pressures and chaos with a few relaxation techniques. 


• Enjoy your favorite recipes with healthy alternatives.  Check back later this week for a Holiday Recipe special – including a Southern favorite – Pecan Pie!


• Set H3 Daily as your homepage so that every time you log-on to check your email – you will have a daily nutrition article, stress tip, recipe or fitness routine waiting for you!


• If all else fails, remember you can email or call our program staff at ANY TIME!  We are here to help!