Just Sit and Breathe: The Basics of Meditation

Many people we talk to, friends, clients, co-workers, express that they can't meditate. We often hear "well, I tried, but my brain keeps going, I just can't do it." Others say "I meditate because it's supposed to relieve stress, help me sleep better, increase my energy, etc. and it doesn't do any of those things so I just stopped." If you have thought or spoken these words we encourage you to read on, sitting, as we like to refer to our meditation practice is not as hard as you think, and like anything it just takes some practice.

Here are 5 mistakes that beginners often make and some tips to make meditation a regular part of your day:

#1: Just Sit and Breathe
The first thing that we share with clients when talking about meditation is that we don't like to refer to it as meditation. It seems so overwhelming and it seems that there is so much to it that it would be easy to do wrong. Sitting, on the other hand, seems much more attainable, right? You can just sit. Meditation is simply just sitting and breathing. You don't have to Ohm, like a lot of clients ask us. No chanting, just sitting and breathing.

#2: No Expectations
It is important not to have expectations of your sitting practice. The only expectation that we set forth is that we will sit every day. Some days for 2 minutes, some days for 10 or 15 minutes. When we have expectations of our practice we often fail to experience what is going on. To sit without expectation of what you want to accomplish makes the whole experience much more enjoyable and you will find that you get much more out of it. Some days you will sit and find that you have more energy, some days you will sit and find that you have more mental clarity, if we have expectation as to what should or shouldn't happen, we fail to receive the gift of sitting that we were supposed to receive that day. Be open to whatever gift is being presented to you each day.

#3: Puppy Mind
This is a term that is often talked about in meditation; the puppy mind. This is the part of the brain that is making lists, thinking about your day, telling you that you should be doing something else, or any other chatter that may come up during your sit. The mind is like a puppy that wants to run and play and get into trouble whenever it can. It is up to us to train this puppy to sit and stay. There are many ways to train this puppy, these are just a few, play with these until you find one that works for you.

• Counting your Breath: focusing only on your in and out breath. Counting in-2-3-4-5-6, out-2-3-4-5-6, in-2-3-3-4-5-6, out-2-3-4-5-6. Slow, deep inhalation and exhalation.
• Mala Beads: this is just beads on a string, separated with a knot in between each bead. Traditional mala strands have 108 beads on them, but you can use anything with any number of beads. You can count the beads, count them with your breath or use them with a mantra. This is a great way to connect the external (mala beads) with the internal (your breath or mantra).
• Mantra: a mantra is a simple affirmative statement that you can repeat with your breath. For example "I am strong, I am healthy, I am at peace" or "Everything I do, I do with joy and ease" Repeating this positive statements on each in and out breath.
• External Focus: another useful tool is to focus on the flame of a candle or a picture that brings you great joy. This could be a diety or saint (Mother Theresa, Jesus, Buddha, etc.) or a picture of a peaceful scenery. Note: because your focus is now external (the breath, the mala beads and mantras are all internal) it may be easier for the mind to wander.

This is what is meant by focusing the mind. Giving your puppy mind enough to concentrate on so that it doesn't run away. If you find that your mind does stray, do not judge the thought or the action, simply come back to your technique and continue with your sit. Remember, it takes a while to train a puppy, the same is true for your brain and your sitting practice. Be patient.

#4: 2 minutes a day
Your sit does not have to be long to be effective. Just as you wouldn't expect to be able to train a puppy for hours on the first day, you should not expect the same of your brain. Begin with 2 minutes a day for a week, and then go to 3 minutes the following week. Each week adding a minute to your practice. Some days will be easier than others, know that some time is better than no time. Sit when it is best for you, there are no rules that you should sit in the morning or in the evening. Sit when it fits into your schedule best. Again, don't judge the amount of time that you are able to sit. Just sit. That's all you have to do.

#5: Practice
And finally....practice. Sitting daily for 2 minutes is more beneficial than sitting once a week for 15. Not to mention easier as well!!! Commit to a daily sitting practice for 30 days. The length of time is not as important as the regularity of your practice. Sit daily for 30 days and you will notice a profound change in your life.

The benefits of meditation are endless. With regular meditation you can:

• Have more restful sleep
• Lower your Blood Pressure
• Improve long term and short term memory
• Have better focus and clarity
• Improve your productivity
• Enjoy life more
• Improve your overall mood
• Feel more connected to yourself and the world around you

We hope that this short introduction to meditation has inspired you to sit for any length of time. Remember, there is nothing to accomplish, you don't have to do anything but sit and breathe. No judgement of yourself, your thoughts or your perceived success. If you sit, you are already successful.

One more tip is to create a space to sit, somewhere inviting with pillows, cushions, maybe a candle. There are great gifts waiting for you if you take the time to sit and receive them.

As always feel free to post a comment here or email us at coaching@discovermassage.org with any questions about anything that you read on our blog posts.

Light and Love,

Sarah and Eli

My Favorite Doctor Ever!

Yup...I said it. For those of you that know me, you know I'm not a big fan of doctors. Well, not those in the medical field anyways. Give me a Chiropractor or a Dr. of Physical Therapy and we'll be great friends; a medical doctor and, well, let's just say we have different opinions on what health should be.

To clarify: I know there are some good docs out there, and I believe the medical field is making HUGE strides in how they approach health. I don't dislike all of them, just a generalization of my personal experience with the medical field. Okay, I hope I didn't offend anyone too much!

That said, this guy may make me eat my words (no pun intended!). Check out Doctor's Orders - Eat Well to Be Well and look at what this doctor has to say about food.

Happy Friday! Have a great, healthy joy-filled weekend!
Sarah

ADD "moments" and how to remedy them

Happy Tuesday! Just checking in...have you had your ADD moment yet today??? I know before changing my diet I used to get them a lot. Walking into a room and forgetting what I went in there for. Forgetting what I was saying mid-sentence. It was pretty bad. As adults it a bit easier for us to laugh off, but for kiddos ADD can be not only be frustrating and isolating but it can cause tension at home, poor school performance and poor social skills. Good news is that as an adult or as a child, there are many natural ways to remedy ADD and its symptoms.

According to Sanford Newmark, MD, author of ADHD Without Drugs: A guide to Natural Care of children with ADHD, there are 5 main areas to consider and treat first before resorting to drugs. Currently, there are 2.5 million children on Ritalin, yes 2.5 million. Are our kids Ritalin deficient? No, often they are nutritionally deficient and on stimulation overhaul.


ADD is very often misdiagnosed. Kids who are not being challenged enough in school or who may not have a good personality fit with their teacher often act out because they lack the ability to communicate their frustration. Sometimes children (and adults) are misdiagnosed with ADD, while other, more serious issues such as depression, anxiety, or learning disorders are overlooked.

Here are a few suggestions from Dr. Newmark to help reduce and sometimes eliminate the symptoms of ADD. No matter what age you are these changes can help heal a broken brain, eliminate brain fog, increase energy and productivity during your busy day.



#1: Nutrition
Food is the most powerful drug we put in our body, it has the ability to create heart disease, diabetes, cancer and ADD/ADHD. The good news is that food has the same power to create tremendous health. Often we start our day, or our kids day, packed with sugar: pop tarts, breakfast cereal (even the "healthy" ones are packed with sugar and artificial ingredients), toast, pancakes, the list goes on and on. We start our day on a sugar high and then have high expectations of how well we perform for the rest of our day. How much sense does that make? None at all. Starting your day off with a nutritious breakfast, and continuing throughout the day, can make a world of difference in the rest of your day.

#2: Allergies and Food Sensitivities
Did you know that the dyes found in food often cause ADD/ADHD symptoms in kids? Take away the artificial food dye and wa-la, ADD/ADHD symptoms disappear like magic. This is not the only food allergy or sensitivity, there are a lot out there, but this is one that is often overlooked. Gatorade, Vitamin Water, drinks that we think are "good" for us and our children are packed with artificial coloring that really hinders brain function.

#3: Omega 3's
These all too important fatty acids are key for optimal brain and body function. Omega 3's reduce inflammation in the body (some research says that ADD/ADHD is a result of microscopic inflammation of the brain), improve cellular health, improve circulation, reduce blood pressure and reduce triglyceride levels.

#4: Mineral Deficiency
Basic mineral deficiency can lead to ADD/ADHD symptoms. For example zinc, magnesium and iron deficiencies have been shown to produce ADD/ADHD like symptoms. To find out if you are depleted in these minerals have your doctor do a simple blood test to find out what your levels are.

#5: TV and Video Games
New research is showing a direct relationship to the amount of TV or video games a child watches or plays and their chance of being diagnosed with ADD/ADHD. Both very overstimulating can hinder a child's ability to focus or concentrate for a period of time.

For you or your kiddos these are some basic things that you can integrate into your life to increase productivity (at school or at work), decrease fatigue and stress, improve overall mood and quality of life. I hope that you can make some changes and see how easy it can be to get rid of those ADD "moments" in your life.

Know that you are not alone in this journey. We have many resources to help you on your path to optimum health and wellness. Feel free to post questions here or email info@discovermassage.org. Have a happy, healthy, ADD-free, week!

Information from this article was taken from The Huffington Post. Click Here to see the full article.

Some Friday reading for you.....

I am so excited to offer this to you. It is the latest copy of Body Sense Magazine. An exclusive magazine with TONS of great information about how you can integrate massage and bodywork into a healthy lifestyle. In this issue you'll find:

• Conversation with Dr. Andrew Weil: Massage and your health


• Tips for massaging your kiddos


• Your Wellness Strategy: Massage Therapy


• Hydrotherapy at home

It's easy, click here to get your latest edition, right here on your computer.

Enjoy this weekend reading and, as always, feel free to email info@discovermassage.org with any questions (or post them here and I'll answer them for you!)

I hope that all of you have a wonderful, relaxing, joy-filled weekend.

In health.....

Could Sleep make you skinny?

Well it may not make you skinny, but skimping out on sleep is definitely NOT helping you lose weight, feel robust or have vitality in your life. There is so much in the news lately about sleep and obesity. It is affecting children and adults at staggering rates. Being healthy isn't just about the food that you eat or don't eat. Being healthy is about taking care of yourself and giving your body what it needs.

A study done by scientist at the University of Chicago in 1999, discovered that inadequate sleep (4 hours a night) produced changes in glucose levels and endocrine function in less than a week! Yes, that is correct, LESS THAN A WEEK of insufficient sleep accelerated disease and the aging process! Some of the studies participants even showed signs of diabetes at the end of the sleep study. The director of the study, Dr. Eve Van Cauter, suspects that "chronic sleep loss may not only hasten the onset but could also increase the severity of age-related aliments such as diabetes, hypertension, obesity and memory loss."

Lack of sleep can cause you to gain weight in many ways. When you are tired, you are wired to make poor food choices. Your brain will actually choose bad food over good food! What do you eat when you are tired? Coffee? Sugar? Fast food? Your brain is wired to choose bad foods when you haven't had enough rest making weight loss and health an even bigger struggle.

Inadequate sleep also increases cortisol into your system. This hormone is designed to help you cope with stress. When you have too much cortisol in your blood stream, from stress or lack of sleep, it slows digestion, interferes with thyroid function (an organ in charge of metabolism and energy), increases blood sugar, and suppresses the immune system. Not a good recipe for health at all!

Sleep is also where your body heals and regenerates. If you are already struggling with diabetes, digestive disorders, depression, anxiety, cardiovascular disease, or any other ailment or disease, you need sleep to heal. Pain and disease are ways for your body to tell you that something is wrong, when you listen and respond, you increase your ability to heal dramatically.

We live in a go, go, go society. I challenge you to slow down and put sleep at the top of this list along with diet and nutrition. What is more important? An extra hour of TV or internet at night or getting enough sleep to help you lose weight, feel robust, full of life, slow aging and disease? I think the answer is pretty obvious. Unfortunately, napping doesn't change the outcome much. The body needs uninterrupted sleep to get the full benefits of health. So my health tip of the week is get in bed and know that you are doing your body and your mind a favor!!

Sweet Dreams :)

"We make our food very similar to cocaine now" Dr. from the Department of Energy confirms that food is made to be addictive!!!

Can you believe it?!?!? New research is out that is saying that high-fat, high-calorie (a.k.a. "fake food" or "food-like substances") create a chemical response in the brain that looks very much like a drug addiction.

Now they are not talking about your "good fats", the kind you get from real food, but overprocessed food-like substance fat. Funny, we often refer to that bag of chips "like crack"....little did we know it was true.

Click Here to read the whole article from CNN.

Wondering how to stop your "crack" addiction? We make it easy, fun and attainable. Where ever you are on your journey, we'll take you to the next level of health and wellness. Click here to sign up for your FREE Wellness Assessment today. We can help you:

• Identify what foods are curently harming your health goals (they may not be the foods that you think they are!!)
• Eliminate the obstacles that are preventing you from living the life that you want
• Integrate fat buring, metabolism increasing, weight loss inducing foods in a way that is fun and easy!
• Teach you how to cook, manage your time and create balance in your life to create true, lasting change!!

The Wellness Assessment is FREE. You have nothing to lose. We offer all of our coaching sessions over the phone, wherever you are at, we are here to help you every step of the way!

Back to School: Giving you kids the tools they need (5 items you won't find on the supply list...)

For some, back to school is a great time of year. Kids are excited to see friends they haven't seen all summer, excited about a new teacher and learning new things. Parents are happy to have kids back in school again and everyone gains a bit more structure in their lives. For others, parents and kids alike, back to school is difficult to say the least. For kids that have trouble focusing in class, struggle with homework and testing, experience difficulty in social situations or feel tired and fatigued all day; going back to school isn't the exciting experience it could be.

Some kids may find it difficult to start the day, and others may get to the end of the day and crash. There could be a variety of reasons for this. Maybe sleep the night before was an issue and breakfast wasn't as wholesome as it could have been or skipped all together. Your child might be so excited about lunch recess that they don't eat as much lunch as they should so they can play more. By the end of the day there isn't anything left in the tank to keep them going. As you may have guessed, what I'm trying to get at is that food is fuel for you children. And there are some do's and don'ts when it comes to setting your little ones, or teenager up for success throughout their day.

1.) Sleep is essential. Going from summer schedule to school schedule can be challenging. On average we get 2 hours less sleep than we did 20 years ago. In this case less is not more. We can't expect our kids to perform better on less sleep. When we get enough sleep we are happier, have better concentration and have better memory.

2.) Breakfast is the foundation for your entire day. It has been shown that what we eat in the morning we often crave for the rest of the day. Start your day with sugary breakfast cereals and you will crave sugar all day.

3.) Have a snack. Learning burns calories, food is fuel. Fruit works great! An after school snack can help avoid that evening crash, making homework much easier to complete!

4.) Avoid Sugar. Sugar is not fuel, it has been shown to decrease the ability to focus, concentrate and reason.

5.) Our brain needs fat to function. Yes, that's right I said fat. I'm not talking about doughnuts or chips, I'm talking about good, nutritious fat. Get a little bit in at each meal and you'll see the difference.

These are just a few things you can do to make the transition back into school and throughout the year enjoyable and easy. Remember food is fuel, what you put in you get out in attitude and performance.

If you or your kiddo struggles with work or school call 970.581.2298 for your FREE Health and Wellness Assessment. We specialize in helping families create easy, healthy, and fun lifestyles and diets to inspire peace within the household and school. Real Food, Real Answers, Real Results, for Real!

Link to Newsletter

We've been working hard to make it easy for you to get information on massage, diet, nutrition and cooking all in one place. We've now linked our newsletter to our blog so that you can go back and read articles and recipies on the blog long after the newsletter has been sent.

That said, it's still important for you to sign up for our newsletter to get exclusive discounts and specials that only come with the newsletter. If you haven't signed up for our newsletter Click Here to sign up for our FREE report packed with exclusive health information. Registering for the FREE report will also add you to our exclusive members only mailing list.

Keep an eye out for instructional videos, teleclasses, and for those that live in the Fort Collins area, some holiday cooking classes!!

Hello!!

Hi there!! Welcome to our first blog.....I'm really excited about this. Look here for exciting news on health and wellness including health tips, weight loss ideas and support, news about local and sustainable food as well as new recipies, Eli and I are always coming up with new ones that we want to be able to share with you right away!

Stay tuned, I can't wait to see where this goes!!!

Health and Happiness always,
Sarah Ferree, Optimal Wellness Coach and Certified Massage Therapist
ph. 970-581-2298
info@discovermassage.org
www.discovermassage.org

Would you like to have more energy, be more alert, lose weight and GET MORE out of life?

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