Archives for category: Relaxation

Mindfulness”  has become a new buzz word.

FlowerMeditation and Mindfulness are like clogs on a wheel. They are part and parcel of awareness.  Mindfulness is like the little sister of meditation.  She needs only short, frequent exercise.  The big brother meditation is like a body builder who increases the weight and number of repetitions over time to gain muscular strength.

Someone new to meditation spends say 5 minutes paying attention to their breath.  Over time that person is able to spend 20 minutes in and out of a singular focus.  Both of these practices have similar benefits.  Reducing levels of cortisol and other stress hormones, lowering blood pressure and stress reactivity as well as circulating youth enhancing positive hormones.

In Daniel Goleman’s Linkedin in article, “What Mindfulness is – And Isn’t” he describes how our mind is designed to wander.  Based on a Harvard study, Goleman writes,  “In fact the mind is wired to wander about 50% of the time…”  This idea that successful meditation or even successful mindfulness is based on stopping the activity of the mind is erroneous and sets up a false expectation.  We have all had the experience of being in the moment.  We are in singular focus and may not even hear the sounds around us.  When this happens it is a lovely experience.  Meditators will tell us that the discipline of “sitting” for a named period of time is the key to successful meditation.  Yes, the mind wanders.  Yes, that one item on your to do list all of a sudden becomes the most important detail of your life.  Yes, you must get up right now.  However, the practice of letting that thought go, and letting the next thought go for that determined, set time is what is the key.  The moment that you feel at peace, even for a few seconds, is the reward for your efforts.

It is how something makes us feel that is the true litmus test of the innate value of that activity.  Even if we don’t make time to sit and meditate, we can enhance our lives by being mindful.  I have written about “witness consciousness” in my earlier blog, Youth Enhancing Moments.  I have noticed that I repeat thoughts.  If these are past or negative thoughts I use a simple mindfulness technique I borrowed from Lisa Wimberger’s Neurosculpting.  First step, I notice that I am entertaining a repeated thought.  In my mind I spell out the word, “R E L E A S E” and tap my body with my non dominate hand.  It is a simple technique to disassociate from the non productive, repeated thought.  You can decide to use the word, “release”, “let go”, “enough”; whatever word has the most meaning to you.

If mindfulness or meditation are interests, I highly recommend Jon Kabat Zinn’s Sounds True audio program, “The Mindfulness Revolution”.  He describes the ability to be mindful as fundamental to the human experience and not a anomaly.  He goes on in this audio interview to say:  “The fundamental question facing all human beings: “Who are we?”  “What are we doing here?” “What is the meaning, calling, purpose of a body life lived?”  When we use the word, “mindfulness” we are referring to a way of being, a way of paying attention that leads to a more robust capacity to live inside of our awareness as opposed to being caught up in discursive thinking and emotional reactivity which is often blinding. This leads to a great deal of suffering or a sense of being lost, confused or out of touch with what is most fundamental. My work over the last 32 years, demonstrates that regular people are capable of training to a point that transforms the way they actually are in their internal and external experience.”  He says it all so perfectly!

real face.2 Whispers of the Breath Diva:

In this moment I am alive, awake and aware!

Listening to Matin L. Rossman, MD’s talk, “How Your Brain Can Turn Anxiety into Calmness” on University of California Television (UCTV) and delighting in a scientifically based argument against worrying.

One teacher told me early on, “Worrying is a useless activity; don’t let your mind go there, you will be wasting precious energy.”  In theory I agree, and I do find myself worrying.  In his superb lecture, Dr. Rossman asks us to make a list and divide our worries into 3 categories:  ‘Things I can change’, ‘Things I am not sure I can change’, ‘Things I can not change’.  Do this now.  For instance, I can change my lifestyle choices;  I can change my attitude.  I may be able to change…  I cannot change the past.

Rossman makes the point that by “turning worry around into a positive visualization” we can reduce our own stress.  He suggests, we ask ourself the question, “If it were up to me…”  Create an imagine of the outcome you desire.  Reinforce this image whenever you begin to worry.  Turn the negative outcome, that which you feel you have little or no control over, around.  Rossman suggests saying to yourself, “This is where I am going to put my energy.”  The redirection of our thoughts takes practice.  Try this and notice how you feel.  BirdsofPardise

He uses an example of an expert skier at the top of a run.  This skier assesses the run, noticing the obstacles on the run.  If the skier where to keep looking at the obstacle, the large rock on the side, he would surely ski into the obstacle.  If rather he puts his attention on where he wants to go, he will successfully ski the line of the run.  Focusing our attention on the positive outcome, is his suggestion.

This does take practice; it takes imagination.  Einstein said, “Imagination is more important than knowledge.  For knowledge is limited to all we now know and understand, while imagination embraces the entire world, and all there ever will be to know and understand.”  He also said, “Logic will get you from A to Z; imagination will get you everywhere.”

When I was taking riding lessons and learning how to jump, I was told, “Always look beyond the jumping bar to where you want the horse to go.  If you  look at the bar, the horse will interpret this as you wanting him to stop at the jump.”  I found that fascinating and wonderful at the same time.  Move beyond fear and worry.  Put your eyes on your target.

PauseAnother expert,  David Steindl-Rast, in his TED talk entitled, “Want to be happy? Be grateful”, suggests we “STOP”-“LOOK”  and “LISTEN” to cultivate an appreciation of our life, to cultivate gratitude.  His premise is that gratitude makes us happy.  When we stop, look and listen, we tune-in to the moment: the birds flying by, the waxing moon in the sky, notice…so many details of our lives.  We know that good hormones circulate in our system in response to feelings of gratitude.  Youth enhancing hormones circulate.  I would shift this command to “PAUSE”, “LOOK and LISTEN”.  As the Breath Diva says,  “In this moment I can fully inhale, fully receive life force, vitality and pure energy!”

He goes on to say, “Opportunity is the gift within every gift.  Every moment is a gift!  This is the key to happiness.   We hold the key to our happiness in our own hand.”  Fear and gratitude cannot exist in the same place in our mind.  By pausing, looking and listening we have an opportunity to be present.    As the Breath Diva says, “In this moment I can fully exhale, fully release tension, fatigue and fear.”  His invitation is to be in the present moment through our senses, instead of being ‘in our heads”.  Using our senses to listen, to see, to taste, to cherish the present moment.

Serendipitously, Sunday after working on this blog, I walked by the placard pictured on the left.  If you read it you will notice how perfectly it fits here.

real face.2Whispers of the Breath Diva:

In this moment I can be fully Present.

We all have body rhythms, the question is; how in sync is our lifestyle with these rhythms?  Are you an early riser or do you fight yourself to get up in time to meet your responsibilities?

In a perfect world our responsibilities would revolve around our body rhythms, not the other way around.photo-3

I used to give a lecture called, “Do Exercise and Relaxation go Together?  You Bet!”  I cited Irving Dardik, a surgeon who developed a controversial SuperWave theory to treat his patients with chronic diseases such as diabetes, cancer and heart disease.  Keep in mind that he developed these treatments when we as a culture were not as aware of the relationship between our habits and behavior and our wellness.

In 2002 diabetes and heart disease were not viewed as “lifestyle” diseases the way they are today.  Exercise and relaxation are recognized as means to stave off these diseases.  Irving noticed that in cultures closer to the equator, where life revolved around a more natural cycle, the populations didn’t have these diseases.  In our culture we get up to an alarm, we eat on the run, i.e. we can be in a constant state of stress.  This he felt wears us down because our natural rhythms are like a wave.  With this chronic stress, we flatten that wave which he proposed, caused disease.   Instead of following our natural rhythms we have become an “always on” culture.

He went on to develop an exercise protocol re-named the “cyclic exercise protocol” that increased heart rate variability so that instead of steady state exercise (warming up for 10 minutes and exercising at a steady pace for 20-30 minutes and then cooling down) one would exercise very intensely and then sit down, stop exercising. I remember thinking this was too extreme at that time.  Dardik ‘s premise was that one’s heart rate variability is a predictor of health.

Today, heart rate variability is a popular way of accessing health and optimal performance days.  Heart Math, founded over 19 years ago, has created products that access HRV and guide one into what they term “coherence”.  Optimum coherence is measured as 0.10 hertz, cycles per second which equates an optimal relationship between our heart and our brain.  Their programs/products teach meditation/breathing techniques showing graphs of HRV and of one’s autonomic nervous system.  Other companies produce similar devices for elite athletes to measure their performance readiness.

Fast forward to Douglas Rushkoff who’s book, Present Shock, explores how the digital age may be changing our lives in ways we never considered before.  He maintains that we thought the digital age would give us more free time and we would be able to create less stressful lives.  The opposite has occurred, we have more information and messages to ingest.  It is not uncommon to see couples sitting at the table texting someone who is not in the room and ignoring the present company/moment.   What are we missing?  There is a 24/7 stream of information coming at us.  A synopsis of his book is another blog.

What I found interesting in terms of rhythms was Rushkoff’s mention of working with brain chemistry in a 28-day cycle with each week being governed by a different neurotransmitter.   “The first week is acetylcholine, the second week is serotonin, the third week is dopamine, and the last week is norepinephrine.”  According to Rushkoff, Acetylcholine is associated with “good energy, they are going to be peppy and a great time to introduce them to new ideas”.   During a Serotonin week “everyone is going to be very productive”.  Forget a Dopamine week, “you are not going to get anything done, that’s when you are going to go ski and party and go nuts.”   The final week in the cycle:  “Norepinephrine, that’s the fight-or-flight neurotransmitter, so that’s putting everybody in a very sort-of analytic, structural…organize the calendar” week.

Joseph Alonzo, in a blog entitled: Lunar Cycles and Neurotransmitters written June 18 and posted on “Great Place to Work” wrote:

“Our current workplace systems are not designed to support working on tasks that align with the dominating neurotransmitter, but what if they did?  Admittedly, this is a challenging concept to consider given the reality of deadlines and the collaborative nature of many workplaces; however, when dreaming up the future it is important to consider the value of an idea before immediately finding its inconveniences.”   See more

I think it is important for us as individuals to understand our own rhythms so that we can live in harmony with these rhythms.  Balance is always the key!

Whispers of the Breath Diva:

real face.2

“In this moment I can sink into my heart and breathe deeply.”

“In this moment I am self-aware.”

I was cooking at a friend’s house a few Sunday Dinners ago and she commented that, “I have cook books, but I end up picking recipes from magazines or on the net because cook books can be so intimidating.  A magazine recipe seems more approachable”.  Her part in our dinner was an Ahi delight.

What you see pictured on the left is the bedding for the Ahi.  Sweet basil, cherry tomatoes, roasted bell peppers, olives, need I say more?  Flavor, flavor, flavor. Yes there were several steps involved.  Roast the bell peppers (no green please); wash the tomatoes, rinse the sweet basil….The Ahi is not seared so expect it to be steamed.  Although I suppose you could sear it and place it in the oven for just a few minutes when the vegetables and herbs are almost finished roasting to capture the flavors of the  bed of savories.  Roast vegetables for about 25 minutes.  Sprinkle  with 1/4 cup of white wine and place the salmon slices skin up on top of the vegetables.  Bake about 8-20  minutes depending on how you like your salmon cooked.

I contributed a red cabbage salad with bacon and goat cheese from Cook’s magazine, several years ago.

1/2 head red cabbage,

4-6 slices of bacon,

5 1/2 ounces of goat cheese

Wash and core and finely shred the cabbage.  Transfer to a large bowl and set aside.  Saute the bacon until crisp and browned.  Drain on paper towels.  Save a tablespoon of the bacon fat, for flavor, transfer to a small bowl.  For dressing peel and mince the garlic cloves.  In a medium bowl whisk the minced garlic into the reserved bacon fat with the 1/2 cup vegetable oil, 1/4 cup of red-wine vinegar.

Bring cabbage and bacon to room temperature.  Warm the dressing in a small saucepan over medium heat.  Crumble the bacon over the cabbage, add the warm dressing and toss well. Transfer to individual plates (makes 6 servings) and crumble the goat cheese evenly over each plate.  Serve immediately.

The process of cooking or even preparing raw food can be a therapeutic process for me.  I will spend a whole afternoon making a meat sauce, preparing a soup to fill my freezer for homemade options on evenings I want a meal with little preparation time.  What are your favorites?

Tahini Wrap, my latest favorite  lunch or light dinner recipe:

1 warmed spelt tortilla

1 tablespoon of tahini

1/3 thinly sliced avocado

1/3 thinly sliced red or yellow bell pepper

1/8 of a cup of green onions

1/4 thinly sliced cucumber

and a handful of baby arugula

Layer in the order above; roll like a burrito to make a delicious wrap.

I have music playing on my jam box while I cook or I listen to a talk show such as Fresh Air on NPR or something from SoundsTrue radio.  I don’t rush, I enjoy the beauty of the vegetables I am slicing or the smell of the blood oranges which I am juicing.  Which brings me to my final recipe.  This one from the internet, a Cooking Light January 2011.  Quinoa rules!

1/4 cup finely chopped green onionsBloodOrg

2 tablespoons blood orange juice

1 tablespoon fresh lemon juice

2 teaspoons finely chopped cilantro

1/4 teaspoon salt, ground coriander,

ground cumin and paprika

3 tablespoons  extra-virgin olive oil

1 cup of uncooked quinoa

Quinoa1 3/4 cups water

2 teaspoons grated blood orange rind

1 teaspoon lemon rind (Meyer best)

1/2 teaspoon salt, divided

1 /cup blood orange sections, chopped

1 cup diced peeled avocado

6 whole kumquats, seeded and sliced

* recipe calls for 2 medium beets, not included here.

“Combine first 10 ingredients in a medium bowl, stirring with a whisk.  Gradually add oil, stirring constantly.  Combine 1 3/4 cups water, quinoa, and 1/4 teaspoon salt in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer for 10 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Combine quinoa, remaining 1/4 teaspoon salt, blood orange sections, avocado, and kumquats in a large bowl, tossing gently to combine. Add dressing; toss gently to coat salad. Spoon 1 cup salad onto each of 4 plates.”

Whispers of the Breath Diva:

real face.2In this moment I can enjoy my life!

I can nourish myself!

I can appreciate my senses!

The  Thanksgiving holiday always makes me feel the need to do something, read something, write something to underline how grateful I am for so many things.  I was reading Rob Brezney, who has an interesting play with words.  He wrote:   “I invite you to keep a running list of all the ways life delights you and helps you and energizes you. Describe everyday miracles you take for granted . . . the uncanny powers you possess . . . the small joys that occur so routinely you forget how much they mean to you . . . the steady flow of benefits bestowed on you by people you know and don’t know. What works for you? What makes you feel at home in the world?”  The last sentence went ping!  That’s it!

I ask myself that question, “What make me feel at home in the world?”  Which brings me to another question:  Where do we live?  Do we live in ours houses, our geographical locations, i.e. San Francisco, CA?  Or do we live in our bodies?  One could counter and say their mind or their feelings.  In truth the territory of how you feel -where you live- resonates in what I term, your “internal space”.  How you manage your daily habits, lifestyle choices and most importantly, your thoughts, contributes to how comfortable you are with “where you live’.
Your lifestyle habits:  what you eat, how much you exercise, your friendships, your love relationship, these are all factors that combined, equate to your overall sense of well-being.  Your attitudes, your career, your avocations and your hobbies, etc. influence your mental state of mind.  Who is in control? Easy answer, you are!  Inherent in our thoughts is the ability to design a set of habits and attitudes that feed us, in short that make us feel at home in our world!

So what is your list of “ways that life delights you?”, “the uncanny powers your possess”, “small joys that occur?” “the steady flow of benefits bestowed on you by people you know?” Delight can come in a stranger’s smile, the sound of a child’s laughter, a good choice at a restaurant, the way a recipe turned out.  What are your ‘uncanny powers’?  Merriman-Webster online defines the word ‘uncanny’ as: “being beyond what is normal or expected”  My son Daniel can start a conversation with anyone practically anywhere and have them laughing or at least smiling within a few minutes.  What is your experience of “small joys”; can you think of one now?   What is or are the steady flow(s) of benefits bestowed upon you by people you know?  Too many to enumerate?  Have to admit, it feels good when you do.   How about looking at your daily through these lenses?  And, through the lens of “What makes you feel at home in the world?”

Whispers of the Breath Diva:

In this moment I can inhale and feel gratitude…gratitude for my life force, energy, intelligence and creativity!

Balance, how do we live a balanced lifestyle?  Surely this is a continual blending of responsibility and desire.  Am I leaving out spontaneity?  The markers of this process, of the work in progress that is “YOU” – your LIFESTYLE can simply be listed as questions.  Most of us will continually confront the question, “Have I met my responsibilities?”  The following questions pertain to balancing the rest of your life.

Have you had fun this week? 

Did you take time to exercise and move your body?

Did you participate in creativity outside of your work life?

Have you been your own best friend?

Did you connect in a spiritual way this week?

Speaking of fun, I spent an afternoon recently wine tasting, barrel tasting to be exact.  I was at the Amphora tasting room, on Dry Creek Road outside of Healdsburg, CA.

Rick Hutchinson,  the wine maker, gave us a lesson in what makes wine noteworthy.   He spoke of racking and turning the barrels,  the wines exposure to oxygen as well as the soil in which the vines live.  He said, standing with the ‘wine thief” filled and ready to dispense into a glass, “Wine is alive just like people.  What makes a wine age well is balance.  If you have balance in your life you will live longer and age gracefully!”

I was struck by wine maker Rick’s sense  of care, process and timing.  He truly is the husband, i.e. steward of his vineyards.  The results of course, unique and special.  His engagement a lifestyle to be sure.  It was fun to meet new people, to learn about wine making, to taste the wine in the barrel and a bottled counterpart.  Rick was kind enough to treat us to a few pairings of varietals from the barrel with a taste of the same, bottled and aged for a few years.  Yummy!

An interesting antidote:  Rick is a potter who throws beautiful clay jars,  “amphorae, modeled after the jars that ancient Greeks and Romans used to store wine”.  He has found a creative outlet that is not his ‘work’.

Cooking is a creative outlet.  I feel remiss for not sharing a recipe with you in some time.  I was cooking with a friend a few Sunday dinners ago and she commented that, “I have cook books which can seem intimidating; yet a magazine recipe seems so approachable”.  Her part in our dinner was an Ahi delight from a magazine.  What you see pictured on the left is the bedding for the Ahi.  1 bunch of Sweet basil, 3 roasted bell peppers (mix yellow, orange and red), olives(mixed green and black), need I say more.  Flavor, flavor, flavor. Yes there were just a few steps involved.  Roast the bell pepper and remove the skin; wash the cherry tomatoes, rinse the sweet basil and place in a roasting pan with the olives.  Drizzle olive oil and balsamic vinegar on top.  If you want your Ahi on the rare side cook the mixture for 25 minutes and add the Ahi for 10-15 additional minutes.  Otherwise, place the Ahi on top of the pepper mixture and bake for 30 to 45 minutes.  The Ahi is not seared so expect it to be steamed.  You can sear it and place it in the oven for just a few minutes to capture the flavors of the bed of savories.  Baked tuna steaks contain only 1.4 g of fat per serving, while offering 26 g of protein.

Did you treat yourself with care and respect this week?  Were you your own best friend?  At the end of the yoga classes I teach, during the relaxation  towards the end of class I often ask, “What is it you want more of in your life?  What are you craving?  Interaction, connection, rest, curling up with a good book, a walk in nature….?”  In this short few minutes we can allow the answer to bubble up because we are creating a moment in time to pay attention to our inner space, living from the inside out.

I personally can combine the words “workout” and “fun”.  It is fun to walk or cycle or go to a yoga class.  It is fun to bat the tennis ball back and forth.  It is fun to interact with a pet and a ball.  It is fun to chase and be chased by a 2 year old.  And you?  What was the last “fun” experience you had?  I recently walked around Pacific Heights/Presidio Heights here in San Francisco with a friend and a book on the architecture of Maybeck, Farr and Coxhead.  This was fun!

To me the spiritual connection is about tuning in with gratitude for our life force, vitality and energy.  I have a statement I use to express gratitude.  “I totally love the continuous flow of ________ into my life.  This makes me feel ______.

You can fill in the blanks.  I totally love the continuous flow of ideas into my life.  This makes me feel unique.  I totally love the continuous flow of money into my life.  This makes me feel successful.  I totally love the continuous flow of healing energy into my body.  This makes me healthy.

Whispers of the Breath Diva:

I am healthy, I am happy, I am loved, I am loving!

When asked to evaluate your mood or “attitudinal climate”, do you have a vocabulary for your “state of mind”.   Do you have a glossary of adjectives at your disposal…energetic, harried, frantic, tired, happy, productive?  Take a brief inventory right now!  What is your energy level, low to high?  You can use a scale from 1-10.  Do you feel focused or diffuse, melancholy or present?  Do you feel you have the ability to alter or to change your state of mind?  If so, do you do this through: positive self-talk, a quick telephone call to a friend, a walk?   Have you used a fitness class, a yoga session, a guided relaxation tape or a simple breathing exercise to shift your attitude? All of the above are viable alternatives.

The most direct method is to simply follow your breath.  Through breath awareness, we enhance our well-being.  We, in effect, create a ‘youth enhancing moment’ by just simply giving attention to our breath, i.e. by taking a slow, conscious breath.  Two mind/body principles are activated here:  breath centering and introspection.   At the end of the yoga classes I teach I remind my students:  “In any moment throughout the day you can inhale and receive:   energy, vitality, peacefulness.  And, in any moment throughout the day you can exhale and release: tension, fatigue, fear.”

Our limbic system responds to our thoughts.  Popular Deepak Chopra, MD, author and “Mind/Body Guru” points to the studies that indicate that when we have sad thoughts we dispense sad cells throughout our systems.  Sad cells can adhere to our liver or other internal organs.  We once assumed that our mind contained our thoughts and emotions.  Now we know that our mind is a non-local point; our intelligent systems communicate holistically.  If our limbic system is flowing with ‘good hormones’ those happy cells are floating and adhering to our organs – we feel a strong sense of wellbeing.  If we are centered on ‘fight or flight’ thoughts, the opposite is true.  This stress contributes to the aging process.  It is the continued exposure to the adrenal hormones such as cortisol that weakens our system.  There is a reason you feel good when you laugh, when you smile, when you remember that special moment of intimacy or of success!  Good hormones are released into your system and bathe your healthy cells.

By employing simple mind/body techniques, breath-awareness, centering and introspection, we not only witness our state of mind, but more powerfully, we author that which we choose to focus upon.  I have developed a simple exercise to keep my attitude in the healthy zone.  When I react to another person, even in my mind by being curt or negative I simply create one or two more positive responses. For example, if another driver cuts me off, I may react by glaring at this driver and saying out loud “ You Jerk!”   Next, I check myself and say quietly to myself, “Please be careful!”   You get the drift- very different underlying meaning here.    I use this for thoughts too.  I may think as I walk by and catch a glimpse of my thighs in the window and indulge in self-criticism, “Your thighs look big!”  Next I substitute a self-acknowledgement, “All of the cycling I have been doing is making my thighs look strong!”

Exercise does enhance our state of mind; a simple walk can change our attitude almost immediately.  The increased breathing, the simple range of motion movements, even the change of scenery, can all lift our spirit.  You can create these youth enhancing moments by employing your active imagination.  Try adding some active imagination to your walk.  Think back to a peak experience.  Many years ago I met and talked with Kevin Costner.  All I need to lift my attitude quotient is to remember the details of that experience.  His eyes, his smile…I can do that now!

Or see or “feel” yourself exactly where you want to be – at the apex of a desired accomplishment for instance.  Imagine how that would feel!  How are you holding your body, what expression is on your face, who are you with?  Can you imagine yourself on the Ellen Degeneres Show?  Or better yet, exposing your talent, product, book to the hundreds of thousand viewers of Ellen’s show?  See yourself right now laughing and sharing your ideas and expertise with Ellen!  I must note that if you do not like to be on stage you would not find this a pleasant experience; being in the national spotlight would produce the opposite.  Remember a roller coaster to one person is a joyful experience; to another person it is fear on wheels!

Give yourself permission to develop and to own your dreams!  We know that our emotions are powerful generators of energy.  If we are passionate about something, we create. Energy is not static.  Each time we think about something we lay down a layer of energy.  That is why it is often stated that what we think about, we create.  See or feel yourself being drawn to your desires.  Deepak Chopra tells us  that when we desire something we have the mechanics to create our desire.

Think back to a positive memory or imagine a desired attitude.  Hold this thought while you do the laundry, drive to work, stand in line at a retail store.  Create your own ‘Youth Enhancing Moments” and enhance your life by adding this dimension to your inner world.  Be the author of your own well being!  By simply focusing on attributes that you want to live with on a regular basis: strength of purpose, self-knowledge, patience, love, ease, laughter, you will draw these attributes into your life.

I have created two products to assist you in this process:

First is the  E-MOTION MIND BODY FITNESS relaxation

a 16 minute guided meditation- a virtual power nap guaranteed to renew and refresh you so that your attitude is rebooted.

Second is Yoga Walk

a guided walking experience drawing you into all of your senses and your active imagination.

So make yourself smile right now – fill your mind with positive self-talk, with pleasant experiences or memories.  Imagine, play and say “No” to self-judgment and to self-criticism.  Be your own best friend!

Whispers of the Breath Diva:

Our sense of Self can be our treasure, can be a territory to explore, can be our friend.  By your thoughts and actions, you create an expectancy.

What are you drawing to yourself?

What are you inviting into your Life?

In this moment I can inhale and author my Life!