A Spiritual New Year

The end of the year can remind us to pause and reflect. It's an opportunity to recall any lessons learned from the past year, check off any goals we accomplished, and start preparing for a new year.

Spirituality encompasses an activity, ritual, habit, and/or way of thinking that brings your spirit alive and helps you connect with your essence; something that reminds you of your purpose and continues to inspire you to live from your centre.

If it’s been challenging to set time aside for this contemplation and rejuvenation, not to worry! Below are some ideas to help you incorporate spirituality into your New Year’s Eve plans.

1. Have a spiritual gathering.

Invite family and friends over and take turns having each person share a favorite inspirational quote, book excerpt, or poem. In the spirit of keeping things positive, each person could also share a personal experience from the past year that instilled in them a sense of hope and inspiration. Other ideas: meditate or sing/chant together. Having a meaningful gathering can be a good way to reconnect. You may be surprised by what you learn about each other!

2. Begin one of your goals.

Maybe you had set intentions in the beginning of the year, which you didn’t quite get to meeting. It’s not too late to start on them before the year ends! Sign up for that gym membership online, research that overseas destination you have been meaning to travel to, or order that inspirational book to help you create positive changes. You will end the previous year beginning at least one of the goals you had set for yourself, feeling more confident about completing your list, and creating new intentions.

3. Enjoy your own company.

This may not be the most popular way to ring in the new year, but it can be the most calming. Don't feel bad about spending this time on your own, rather embrace this opportunity to do something relaxing and uplifting. Dedicate this time to yourself, whether it’s to get organized or have a solo dance party. This one night should be all about taking care of your needs and wellbeing.

4. Meditate and time your meditation to go over midnight.

Going inward and re-centering can be the perfect way to end one year and begin a new one! If you would prefer meditating with others, Vipassana centers around the world have courses that run through New Year’s Eve. Other ideas: look into local meditation centers, meet-up groups, yoga studios, or get in touch with members of temples and churches, who may be organizing gatherings of their own. If you don't have access to any of these, consider #1, above.

5. Give back.

Choosing to help others on one of the most self-indulgent nights of the year can be a humbling experience. Giving back to our local and global communities helps remind us of our values and purpose, allowing us to a gain a larger perspective and greater self-awareness. Doing a quick Google search of "New Year’s Eve volunteer opportunities," you can find homeless shelters looking for folks to help cook and serve food, rideshare organizations seeking volunteers to provide safe rides to those who are intoxicated and can't drive, and nonprofits looking for people to help with local celebrations. If you aren't sure where or how to give back, write an email to an organization asking for more information or reach out to a friend who already works with an agency to find out to get involved.

However you choose to spend your time, have a safe and peaceful New Year’s Eve!

The 5 Principles to promote a loving life

Whether you're familiar with Reiki or not, you may not yet have heard of the Five Reiki Principles by Dr. Mikao Usui. These five principles are a suggested guideline for all Reiki practitioners and enthusiasts to strive for and live by on a daily basis, which allows us to fully embody Reiki energy.

The Five Reiki Principles are guidelines that everyone can live by, to promote a healthy, loving way of living. 

1. Just for today, I will not worry.

For most of us, stress is a major issue in our daily lives. If just for one day we could try to stop worrying so much, we could all live more peacefully which in turn, will also bring peace to others. Not to mention, lowering your stress will also benefit your health! So just for today trust in Spirit, Source, God (or yourself!) and know that everything is going to work out just fine. It always does.

2. Just for today, I will not be angry.

If a typical morning for you involves being cut off by another driver on your way to work, you probably default to anger. Why not just take a deep breath, relax, forgive and let it go. What will you achieve by remaining angry and cutting him off to "get back at him?" Nothing. All that you'll end up with is an elevated heart rate (and more stress!) which is not good for your well-being.

3. Just for today, I will be grateful.

We are always asking for more and only seeing what we don't have. Let's try for one day to be grateful for what we do have — like a job, a car that takes you where you need to go, a roof over your head, good health and a family that loves you unconditionally and supports you. When we are grateful for what we have, we will attract more good. The law of attraction states that like attracts like and lack attracts lack, so stay positive and be grateful for what you have.

4. Just for today, I will do my work honestly.

Doing your work honestly brings more purpose and meaning into your life. When you do your work honestly and with purpose, at the end of the day you'll feel good about yourself and more fulfilled about your work.

5. Just for today, I will be kind to every living thing.

What you give out, you receive back tenfold. Be nice, loving and caring to everyone, even if it's not your favorite person in the world. We all deserve love and kindness. At the end of the day we will feel better about ourselves for bringing some light and love into someone else's day, even if it's just for a moment.

Even though it might seem a bit overwhelming to live by all five of this principles every single day, you can start today by trying just one. You will be much more happier at the end of the day, I promise.

Namaste.

Downward Dog v Walking the Dog

Those sun salutations and downward dogs could be as good for the heart as cycling or brisk walking, and easier to tolerate for older people and those with health challenges, according to a new review of existing research.

Based on 37 clinical trials, researchers found that doing yoga lowered blood pressure, cholesterol, heart rate and other cardiovascular risk factors in increments comparable to those seen with aerobic exercise.

“Taken together, these improvements could facilitate and complement a regimen toward better cardiovascular health,” said Paula Chu, a doctoral candidate in health policy at Harvard University in Cambridge, Massachusetts, who led the study.

She and her co-authors caution in the European Journal of Preventive Cardiology, however, that larger studies are needed to understand how yoga improves health, how much of it is ideal and if there are differences in benefits from various types of yoga before the practice becomes a standard prescription for heart disease.

Nonetheless, yoga’s benefits have been long suspected, said Dr. Larry Phillips, a cardiologist at NYU Langone Medical Center in New York.

“I think what we’ve seen is with yoga and the relaxation and behavior modification that goes along with it, there is a benefit to all patients, but especially those with heart disease,” said Phillips, who was not involved in the new analysis.

“Here we are able to see there are more measurable benefits than we’ve seen before,” he told Reuters Health.

Yoga originated in India more than 5,000 years ago, and has become a popular mind-body therapy in the West. Yoga’s breath control and body postures are believed to help nourish self-awareness, control stress and develop physical strength and balance.

The more traditional Hatha style of yoga is the most widely practiced in the U.S. But many specialized yoga “products,” such as hot yoga, power yoga and yoga retreats are part of a billion-dollar yoga industry.

They focused on yoga’s effects on cardiovascular disease, as well as risk factors including high blood pressure, high blood sugar, excess abdominal fat and abnormal cholesterol levels that make up a profile - known as metabolic syndrome – that often leads to heart disease and diabetes.

The study team analyzed 37 randomized, controlled trials involving 2,768 people through December 2013. The trials either looked at yoga compared to no exercise or to aerobic exercises. Participants’ average age was 50 and they were followed for anywhere from 12 weeks to one year.

Those who did yoga had significant improvements in a range of risk factors. Systolic blood pressure (the top number) dropped and diastolic pressure (the bottom number) dropped. LDL “bad” cholesterol levels fell and HDL “good” cholesterol rose. Average heart rate was lower by a little over 5 beats per minute and weight loss averaged a bit over 5 pounds.

These changes were similar to the improvements seen among people who did aerobic exercise instead.

Chu and her colleagues note that one weakness of the results is that the analyzed trials included various types of yoga that were practiced for different amounts of time. These included Silver yoga (for seniors), Iyengar yoga (a form of Hatha that emphasizes correct postures), Viniyoga (which includes chanting) and Vinyasa (breath-synchronized movements.)

There were also a wide range of populations, from the young and healthy to older people with histories of heart disease, Chu told Reuters Health.

“We are not recommending anyone ditch their medicines or established medical or physical practices,” she said. “Individuals can talk to their doctors about whether yoga is a viable option for them.”

Phillips said he encourages his patients to develop a healthy lifestyle and exercise regimen, which could include yoga. He urges people to find a class that is appropriate for their comfort level and ability.

“I think the effects of relaxation do decrease stress levels and have a benefit to the heart,” said Phillips, adding that he had found doing yoga boosted his own mood and energy level.

Spiritual Nutrition

For millions of people food instead of being a source of nourishment it has become an area of conflict and confusion- endless weight-loss dramas, eating disorders, cravings, addictions, body image obsessions, and never-ending searches for the 'best' nutritional system.

With the hectic pace of everyday life, most of us have lost our spiritual connection to food. Food has been reduced to "fuel"- a listing of nutritional "value." But the human body is not a machine, and many of the food-related issues that plague us, can be traced to our lack of awareness of the relationship between body and spirit.

No matter how much we work on ourselves spiritually, our diet also plays a very significant role in how we feel. A heavy, chemical-ladened diet can actually make even the lightest spirit feel heavy. On the other hand, certain other types of meals can rapidly boost someone's spirit, mind, and heart. Many spiritually minded people receive intuitive messages to delete certain foods or beverages from their diet. Others on the spiritual path lose their tolerance for low-frequency substances such as coffee or sugar. They develop sudden adverse reactions to ingesting these substances.

SPIRIT: THE MISSING INGREDIENT IN FOOD 

Food is a dynamic force which interacts with humans on the physical body level, the mind-emotional level, and also the energetic and spiritual level. The study of spiritual living nutrition is the study of the interaction and assimilation of the dynamic forces of food by the dynamic forces of our total being.

We need to explore the fully range of our relationship of nutrition spiritual life, to expand beyond the present definition of nutrition that includes subtle energetic principles.

A FEW QUESTIONS FOR US TO EXPLORE:

What is the purpose of nutrition?

What is it we call nutrition?

What is assimilated?

What is that which is assimilating?

What is the relationship between the nutrient assimilated and spiritual unfolding?

REFLECTIONS & CONTEMPLATIONS

How does your relationship to food obstruct awareness of your spiritual nature?

How can food serve as a reminder of your spiritual nature?

If you had only one week to live, how would your relationship to food and your body change?

If you were reborn tomorrow, what advice would you give yourself about your relationship to food and nourishment?

There are four aspects of food: biological, psychological, spiritual, and social nutrition.

Biological Nourishment: the nutrients in optimal foods have the power to heal and balance physical health.

Psychological Nourishment: food influences mood; conversely, mood, emotions, and feelings often affect food choices

Social Nourishment: dining with others in a pleasant atmosphere affects well-being.

Spiritual Nourishment: eating with an awareness of the mystery of life in food and connecting with it via mindfulness, appreciation, and a loving consciousness may enhance health.

Since the beginning of time food has nourished us multi-dimensionally; it feeds not only the body, but also mind, soul, and social well-being. They are secrets because this understanding has been part of humankind's relationship to food for thousands of years, but in the last century, most of us have lost and forgotten about them.

In the 19th century, chemist Wilbur Olin Atwater told us that food is fuel, the body is a machine. About the same time, the industrial revolution gave us refined, processed food. In the late 1800s, Puritan values still predominated, which meant that food was often perceived as sinful, or as good and bad; in other words, we projected moral values onto food. Today, we relate to food mostly in terms of how it can be objectively measured. The meaning in food has been stripped away along with its nutrients during processing. Every time you look at a label in the supermarket and you see numbers next to nutrients, you are witnessing the affect of Newtonian science in action.

The best to eat way depends on an individual's personal health and nutritional goals. The way to use nutritional science effectively and optimally is to ask yourself, do you need (or choose) to eat to prevent a health problem for which you are at high risk, to manage an existing health problem, or to reverse an ailment.

Optimal health depends not only on what we eat, but also on how we eat. What we eat has been the singular focus of nutritional science, but how we eat also affects our health and well-being. One healing secret tells us what to eat for optimal health; and the other healing secrets show us how to eat for health and well-being. 

The healing secrets tell us about how to eat include: feelings, mindfulness, appreciation, connection (love), and socializing. Here is an example of how, let's say, eating mindfully influences health. So many people eat while task-stacking: in front of the computer, watching television, driving, and walking down the street, but eating mindfully, being present in the moment with your food, may actually affect the way the food is metabolized and ultimately, your health and well-being. When physician Donald Morse of Temple University did research with female students, he asked them to meditate for 5 minutes before eating, then also to do mental arithmetic for 5 minutes before eating. When the students meditated, they produced 22% more of an enzyme in saliva called alpha-amylase, which helps you break down carbohydrates and B vitamins in food. This suggests that if you eat in a relaxed, mindful, present state of mind, you'll absorb more nutrients, and in this way, may improve health.

MOTIONS, MOOD & FOOD

In the 1970s, Drs. Judith and Richard Wurtman discovered that when animals consumed the carbohydrate-dense foods of potatoes and sugar they released a naturally occurring hormone called serotonin, which calms and relaxes you. Other examples of carbohydrate-rich foods are pasta and bread. On the other hand, low-fat, high-protein foods (such as nonfat yogurt) release another hormone called norepinephrine, which keeps you mentally alert. It's not a stimulant; rather, it simply makes you more alert. The key concept with food mood research, is what is commonly referred to as psychological nutrition, is that food influences emotions, and inversely, that our emotions and feelings often influence our food choices.

SPIRITUAL NUTRITION

Spiritual nutrition is about the mystery of life inherent in both food and human beings. All food contains and gives life, and we human beings are also life giving and life containing. Also, both food and human beings depend on the elements, the sun, the earth and soil, water, and air to live and thrive. Spiritual nutrition acknowledges the interdependence and connection among plants, animals, human beings, and the mystery of life, and connecting to this life force. The way to access and derive the health benefits of spiritual nutrition is to implement the three healing secrets of spiritual nutrition: mindfulness, appreciation, and love, each time you eat.

KEY CONCEPTS

The key concept for optimal health and optimal eating is that what and how you eat hold the keys to physical, emotional, spiritual, and social well-being.

INTEGRATIVE NUTRITION

Integrative nutrition merges Western nutritional science with Eastern healing systems that include nutrition (such as Ayurveda), and also timeless food wisdom (from world religions and cultural traditions). Integrative nutrition is about holistic eating and total nutrition, a relationship with food that is capable of healing body, mind, and soul.

BRIDGING THE GAP BETWEEN ANCIENT WISDOM & MODERN SCIENCE

Humankind for millennia has turned to food to nourish physical, emotional, spiritual, and social well-being.

KEY POINTS

We are more than just a physical body; we are a spiritual source.

By nourishing the body, we nourish the spark of life within the body.

The body is Sacred and therefore, the nutrition of the body is Sacred.

A truly evolved nutritional approach takes us fully into the body and beyond the body,

Our relationship to food teaches us a great deal about who we are and how we live.

"To receive the most subtle particles in the food, you must be fully conscious,

wide awake, and full of love.

If the entire system is ready to receive food in that perfect way,

then the food is moved to pour out its hidden riches…when food opens itself,

it gives you all that it has in the way of pure, divine energies."

-O. M. Aivanbov

"When we look at nutrition from a purely scientific point of view, there is no place for consciousness. And yet, consciousness could be one of the crucial determinants of the metabolism of food itself."

~ Deepak Chopra., M.D.

Peace Be With You!

Bloom into stillness

It is said that the mind, like the Lotus, will only come to full bloom within stillness. In our desire to be good students, of Yoga, many of us increase the challenge and pace of our asana practice. When we “get better” at yoga, we are meant to move less, not more. As beginners, we are like the puppy; playful and bouncy. A puppy has energy to spare- therefore there is no need for efficiency. You need to conserve your energy, and place it where and when you want to. The wise dog only makes necessary movements. Learning how to become still on command, is a way of preserving our vital life force- and it takes practice.

It is said that the ultimate meditation position is Padmasana (Full Lotus) as its symmetry creates a balanced foundation. As further inspiration, the bloom itself, thermo-regulates- meaning that no matter the outer climate- it retains its inner balance. Yogasana is a practice of feeling our “one-ness” with whatever pose we invoke. If the lotus flower literally sustains its temperature no matter the outer landscape, practicing lotus give us the opportunity to learn this important lesson.

Stillness and equanimity are fundamental components of a yoga practice. One doesn’t need to have flexible hips or bend their knees into submission. A simple seated posture will capture the spirit, as the legs can still represent petals. The importance is not the shape our bodies take- but the energy with which we embody all shapes. As the lotus takes time to grow, our appreciation of its gifts takes time as well. While stillness may not seem outwardly impressive, it is a flower that blossoms within.

Three are better than two

If you’ve looked into the subjects of divination, soul travel, or even just meditation, you’ve probably come across the term, “Third Eye” more than once.

What is the Third Eye, how can you open it, and what will opening it even do for you?

The Third Eye is one of the human being’s most powerful energy centers, located in the center of the forehead. In Hindu mythology, the Third Eye is the energy centre which, if opened and activated, will allow the individual access to all powers, even those of creation and destruction.

Then, how can you open your Third Eye, and allow the massive power that already exists within you to be unleashed?

The Secret Door to Power is Hidden Next to Your Eyes!

The Cloud

1. The first thing that you want to do when opening your third eye is to relax your body, mind, and emotions. When you enter into real relaxation, you’ll discover how tense you are in your daily life.

One extremely effective visualisation for getting into a completely relaxed state is to imagine that there is a brilliant, white cloud floating above your head.

As you breathe in, imagine that the cloud comes down over the crown of your head. As you breathe out, feel all of the tension in the crown of your head disappearing.

It’s almost as if the bright cloud itself is absorbing all of your anxiety and stress.

Then, as you breathe in again, imagine and feel the cloud moving down over your eyes. Breathing out, exhaust all of the tension in your eyelids, forehead, and ears into the cloud.

Continue the visualization of the cloud moving down your whole body.

Once it reaches your feet, and even your toes are free of tension, imagine that the cloud simply disappears, taking your anxiety with it!

Focus

2. In this super-relaxed state, turn your attention to your forehead. Become aware of your skin, bones, and muscle in the centre of your forehead.

After only a few seconds of focusing your attention on the center of your forehead, you’ll also notice something that has nothing at all to do with your physical body.

You’ll notice a definite pressure in the centre of your forehead.

Breathe

3. Inhale deeply, and notice how the pressure increases.

In fact, the longer that you focus your attention on your Third Eye, the more intense the pressure will become.

As you exhale, rather than just letting air out of your lungs, let out a long sigh.

The sigh will sound like an “AH,” like you are discovering a new level of relaxation.

The AH sound is actually called a Bija Mantra, which is a Seed Sound – a powerful sound that literally commands the forces of creation, sustenance, and destruction.

As the AH sound leaves your mouth, you’ll feel the pressure behind your forehead, the power of your Third Eye, moving out of your Third Eye.

This will feel like a door has opened in your forehead.

As you continue to breathe in, building pressure in your Third Eye, and breathe out, releasing that pressure with the Bija Mantra, an actual vortex of power will stream out of your Third Eye into the world.

As you’re performing this SIMPLE meditation, you will indeed be generating a massive amount of raw power.

You’ll want to use this power in that moment to begin creating the situations that you’d like to experience in your life. Focus on those situations, and send the power of your Third Eye towards them.

Walk the Walk

The popularity of walking as a fitness activity is growing by leaps and bounds. Low risk and easy to start, walking has proved its health benefits in numerous studies. A classic eight-year study of 13,000 people conducted at the Institute for Aerobics Research under the direction of Dr. Steven Blair found that those who walked the equivalent of 30 minutes a day had a significantly lower risk of premature death than those who rarely exercised.

A regular walking program can help:

    •    Reduce blood cholesterol

    •    Lower blood pressure

    •    Increase cardiovascular endurance

    •    Boost bone strength

    •    Burn calories and keep weight down

Get Ready


A walking program is simple to start. All you need are comfortable clothes and shoes. It is a good idea to layer loose clothing, keeping in mind that exercise elevates the body’s temperature. Shoes specifically designed for walking are your best option.

Every workout should begin with a brief warm-up and a few simple stretches. Walk around the house or in place for a few minutes to get the blood flowing to the muscles before you attempt to stretch them. Although walking primarily works the major muscles of the legs, don’t forget to stretch your back, shoulders and arms. This will help to loosen up any tension you may be carrying and make your walk more enjoyable, as well as more effective.

Get Moving


Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk. Keep the following in mind:

•    Walk short distances

Begin with a five-minute stroll and gradually increase your distance.

•    Forget about speed

Walk at a comfortable pace. Focus on good posture, keeping your head lifted and shoulders relaxed.

•    Swing your arms naturally

Breathe deeply. If you can’t catch your breath, slow down or avoid hills.

•    Be sure that you can talk while walking

If you can’t converse, you are walking too fast.

Get Fit!


Walking is one fitness activity that allows you numerous options. Once you have reached a point where you can walk a few miles with relative ease, you can start to vary the intensity.

Walking hills, in addition to increasing your cardiovascular endurance, is a great way to tone the legs. Concentrate on lengthening your stride or increasing your speed. And don’t forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

Listening to lively music while you walk is also a great way to energize your workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

Keep track of your progress.

Many experts recommend that you walk a minimum of 30 minutes a day, but there are no hard and fast rules. Fit walking into your schedule whenever you can. That may mean three 10-minute walks each day, or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

Treating Depression with the Push of a Button.. the belly button

Depression is a mental illness, classified as a mood disorder, it is not a mere case of “the blues”, but a chemical imbalance of serotonin and norepinephrine levels the brain. Both neurotransmitters are excreted by one neuron and received by another through receptors located at the signaling site. Serotonin and norepinephrine levels trigger the structure of the brain that regulates emotion, stress, appetite, and sexual drive; the hypothalamus. When a person becomes stressed, norepinephrine is synthesised and serotonin is up taken into the cell triggering the hypothalamus to activate the pituitary gland and produce a hormone called CRH. 

This hormone activates the adrenal gland (located near the kidneys) to release another hormone, called cortisol, into the blood stream. Cortisol gives a fight or flight response by increasing glucose levels, heightening cognitive function, and reducing susceptibility to physical pain by numbing the senses to prepare for “impact”. 

If the re-uptake of the neurotransmitters is disrupted, the adrenal gland is kept in the “on” position and continues to release cortisol into the blood stream. High levels of cortisol in the blood for a lengthy period of time causes bodily reflexes associated with the fight or flight response to fatigue and ultimately malfunction, initiating s feeling of continuous stress on the body. Antidepressants target serotonin receptors in the brain by inhibiting the re-uptake of the neurotransmitter and giving the body the ability to regulate the pathway leading to the adrenal gland, thereby preventing the release of more cortisol into the blood stream. 

However, Reiki can focus on the lower half of the body, such as the naval and the kidneys where the adrenal gland is located. It is believed that there are three blocked chakras associated with people suffering from acute depression; the first being the Root Chakra.

The Root Chakra, located in at the base of the spine, anchors a person to the earth, and is responsible for driving the physical will of a person. The branches of the body involved with the root chakra are the blood, the spine, anus and rectum, teeth, nails, and prostate gland. Reiki healers claim that an unbalanced root chakra is unable to acknowledge reality and receive it joyfully; therefore the person overindulges in food, alcohol, or sexual actions, resulting in unhealthy habits and obesity. If the Chakra is completely blocked, the person lacks emotional drive or physical energy, in addition to feelings of sadness and anxiety.

The second chakra, referred to as the Naval Chakra, is centred right below the naval. This chakra encompasses the kidney, the pelvic girdle, the liver, the bladder, and body fluids such as gastric and lymph fluid as well as the blood. When the Naval Chakra is blocked, the person views life as uninteresting or expressionless, and they have an inability to form sensual and meaning personal relationships. Due to their “emotional paralysis”. the person acquires low self-esteem, causing low self-worth and contemplations of suicide.

The third chakra, called the Solar Plexus Chakra, is located above the navel at the base of the rib cage. This chakra was corresponds to a person’s self perception and ego. The solar plexus governs the lungs, diaphragm, spleen, stomach, and the pancreas. If the aura of this chakra is perceived as black, the solar plexus is unbalanced, causing the person to feel moody and unharmonious. The person becomes restless with life and its results thereby affecting their sense of security and accomplishment. Usually the person blames others for preventing their advancement in life, and exudes hostile tendencies towards others.

The Reiki practitioner, or the “healer”, is able to see the unbalance of the three chakras through the colour of the surrounding aura of the patient. Next, the healer lightly places his finger tips around the origin of the chakra, or alternatively positions both hands about an inch above origin of the chakra, being careful to keep the fingers close together. Once the hands are in place, the transfer of energy can begin. For example, when the healer focuses on the Solar Plexus chakra, the healer intently concentrates on the healing the patient while centering each hand an inch above the base on each side of the rib cage. The positive energy from the healer initiates the body of the patient to accelerate its own natural process of restoration. The healer loses no energy, but is simply a medium from which positive energy from the environment can flow.

Unlike antidepressants, which claim that effects and restoration of serotonin and norepinephrine levels may take years before improvements are noticed, most Reiki patients claim that they leave the session feeling relaxed and rejuvenated.

In the here and now

Mindfulness is one of those wellness buzzwords that is frequently tossed around, and with good reason. Numerous studies have shown it can lead to profound changes in both the mind and body.

To the uninitiated, however, the concept can sound vague, even intimidating. Sure, it's all about cultivating focused awareness in the here and now... but how?

While there are many benefits from formal meditation, you can easily reap the rewards of mindfulness by simply adding short periods of practice to your daily life.

We often go through the day on autopilot, checking things off our to-do list while the mind is off somewhere daydreaming, worrying or wallowing in a string of stressful thoughts. Practicing mindfulness during the day will allow you to wake up and pay attention to your experience. It will pull you out of autopilot and put you back in your life.

Here are four extremely simple ways to get started.

1. Breathe.

In three seconds, anyone can get back into the body

How? Take a breath. 

The breath is something that is with us all the time, we breathe something like 21,000 times a day but we pay zero attention to it. Pausing to focus on what it feels like to breathe in and then breathe out can instantly snap your mind back to attention.

If you want to go deeper, give yourself five minutes ... or 10. A good way to get started with a mindfulness practice is to do a short, five-minute guided meditation on a daily basis. It is helpful to learn how to focus our concentration on something like your breath before you begin to focus your concentration on daily activities.

2. Establish your own "lip balm" technique.

It is helpful to attach mindfulness to something you do regularly. This will help you remember to practice. For example, putting on lip balm, which could happen more than five times per day. When reaching for the balm,  takes a few deep breaths, tuning into its smell and texture, as well as what it feels like when it goes on your lips. Or maybe a "mascara meditation", "toothpaste meditation" or "shaving meditation" tuning into the movements and the feeling.

It doesn’t have to be cosmetic, of course. Just pick an activity you do regularly and attach mindfulness to it. Then be consistent, so it becomes a true practice, however small.

3. Use daily drudgery to your advantage.

No one likes to be stuck in traffic or in line at the supermarket, but it happens to each of us, in some form, daily. Use those otherwise frustrating, mindless moments to your advantage. If you're stuck in traffic and you're freaking out, breathe in for five, exhale for five. How about a breath-focused standing-in-line-at-Starbucks meditation. Or, if you prefer, simply tap into the sights, smells and sounds around you.

Try and take something that is normally a waste of time and be aware of it,. That's it. That's the whole gig. And don't judge it. Don't think, 'This is stupid.' Just focus your attention and when you notice your mind wandering, bring it back.

4. Really relish anything sensory.

Look at the food closely, see the shapes and colours. You can smell the food before you put it in your mouth. For just one slow bite, pay attention to the texture of the food, the different flavours and how it feels in different parts of your mouth before you swallow.

The key is to recognize those small, daily moments that inherently grab and engage your senses and that generally make you feel a sense of pleasure, such as listening to music or washing your hands in warm running water. Then pay extremely close attention to them.

Tune in... Turn off...

Tuning in to your body is good for your health - Self-aware people have better heart health.

People who are mindful score higher on healthy heart indicators, according to recent findings published in the International Journal of Behavioural Medicine from Brown University researchers. The team looked at whether having something called “dispositional mindfulness”—which means you’re the type of person who’s very aware and attentive to what you’re feeling and thinking at any given moment—was a factor for heart health. They found a pretty significant connection: people with high mindfulness scores had an 83% greater prevalence of good cardiovascular health.

Having dispositional mindfulness doesn’t necessarily mean you’re regularly practicing mindfulness processes, like meditation. For some people, being more present is a natural part of their personality. For the rest of us, some say, it can be learned.

In the study, the researchers asked 382 people to evaluate statements that measure their level of mindfulness. Participants responded to statements like “I find it difficult to stay focused on what’s happening in the present”on a six point scale ranging from “almost always” to “almost never.” The participants who scored highest with the best mindfulness scores also had very healthy scores when it came to the seven American Heart Association indicators for cardiovascular health. Those include avoiding smoking, being physically active, having a healthy body mass index, consuming decent amounts of fruits and vegetables, and maintaining good cholesterol, blood pressure and fasting blood glucose levels.

The associations appeared to be strongest with factors including smoking, BMI, fasting glucose and physical activity. “The society we live in right now is very promoting of cardiovascular disease…cigarettes are still pretty inexpensive, and jobs are sedentary,” says study author Eric Loucks, an assistant professor in epidemiology at Brown University. “People who are more mindful tend to have more awareness of where their mind and bodies are at. By increasing our awareness, we might become more aware of the impact of what we are doing on ourselves.” If a mindful person is less physically active, Loucks suggests, they might notice that they have less energy.

Mindfulness-Based Stress Reduction has been taught in some medical settings for years, and Loucks points out that mindfulness scores tend to go up with the practice. “It does seem like mindfulness can be taught,” he says. “I think it’s good for it to be available for people who are interested in it…we shouldn’t force people to go mindfulness [training] if they don’t want to go. But it has the potential to be a resource.”

The findings are still preliminary, and the reasons for the connection are still inconclusive. But if corroborated, mindfulness interventions may be non-invasive ways to help people adopt healthier behaviors.

Reiki Meditation

A simple Reiki Meditation using Reiki hand positions and sending to yourself a beautiful loving and healing energy.

1 - Sit or lie down comfortably with your back straight. Take few deep breaths imaging that the most pure loving and healing energy is entering your body. When you exhale imagine that all tension, all negativities, pain, anger, frustration, depression etc are flowing away from your body together with your breath out. Let them go….let them go….

2 - You will place your hands on each major chakras on the front of your body and hold them over each one for about three minutes unless your body will ask you to hold them a bit longer or shorter. It is a perfect opportunity now to get in tune with your body. Listen to it and trust. As you hold your hands over your chakras, imagine life force energy from the universe entering your body and feel it flowing through your hands to the rest of your body for the highest good of all concerned. Feel the peace, deep relaxation, vitality in whole your body.

3 - Place your both hands with fingers together over the top of your head. Hold and listen to your body - gently with loving attention. Breathe in and out - nicely, slowly and deeply. Focus on positive qualities and let go of negatives.  Relax.

4 - Very gently take your hands and place them on your forehead covering your eyes if that feels comfortable. Hold and relax.

5 - Gently move your hands to the back of your head. Find the position there which is the most comfortable for you and hold your hands there.

6- Next, place your hands on your throat, very gently, do not push too much as you need to breathe and feel comfortable. You might put both hands on the front of your throat or one on the front and the other one on the back of your neck. Find a position which works for you, hold and relax.

7 - Now place your hands over your shoulders behind you with fingers pointed down. Hold and relax.

8- Place your hands now on your chest covering your heart. Do it very gently. Hold and listen and relax.

9- Now gently move your hands to your lower chest near the bottom ribs. Hold and relax.

10 - Place your hands over your stomach. Hold and relax.

11- Next, move them gently and place your palms over your lover abdomen gently touching just over your pubic bone. Hold and relax.

12- Gently place your hands on both hips. Hold and relax.

13 - Move your hands and place your palms on each knee. Hold and relax.

14 - Next place your hands on your both feet - cover either top or bottom of your feet whatever is more comfortable for you. Hold and relax. Do this position only if it is comfortable for you.

15- Now, bring your hands together in a Gassho position or just put one on the other one and hold for about three minutes breathing naturally and feeling the energy moving through your whole body. Feel that all negativity were flushed away and replaced with love, healing and joy.

Myths about meditation

Do you find meditation difficult? Then it just might surprise you that the "common knowledge" about how to meditate, can often be based on myth and misconception.

Myth #1: You have to free your mind of thoughts.

Tempting as this is to believe, it's simply just not true. Ask any experienced meditator and they'll set you straight. Here's the thing: mind's think! It's what they do. Just as it is the nature of the heart to beat, it is the nature of the mind to think. Thinking is not necessarily a problem — actually, it's rather essential. But problems arise when we give up our power to thoughts — we believe them, react to them and can no longer see them for what they really are. Meditation helps us to get some distance from the incessant train of our thoughts. It enables us to become the watcher of our own mental chattering. We begin to experience an aspect of "self" that is beyond the day-to-day ramblings of our busy minds. As a lovely byproduct of all this, the mind does begin to quieten.

Myth #2: Meditation only works if you do it for an hour, twice per day.

Anyone who tells you exactly how long modern Western meditators should practice to "get results" is simply letting you know what worked for them. It might work for you, but then again, you might be different. Research simply can't yet say what the "optimal dosage" for meditation is for any given individual. Positive changes in brain functioning and wellbeing have been reliably documented in studies employing a dosage of 20 minutes daily.

Myth #3: You have to be able to sit in Lotus position.

Although it might make you look like a yogi, sitting in Lotus is not necessary for meditation. Any upright seated position is ideal, as this helps to keep you awake and alert. What's happening on the outside doesn't necessarily reflect what's going on inside. Be comfortable, stay upright and you've nailed it. If you're struggling with meditation or have concerns about your practice, relax and get some advice. And next time you hear someone repeating these meditation myths, you can set them straight.

Myth #4: Meditation is Concentration

Meditation is actually de-concentration. Concentration is a benefit of meditation. Concentration requires effort and meditation is absolute relaxation of the mind. Meditation is letting go, and when that happens, you are in a state of deep rest. When the mind is relaxed, we can concentrate better.

Myth #5:  Meditation, A Religious Practice

Yoga and meditation are ancient practices that transcend all religions. For meditation, there is no bar on any religion. In fact, meditation has the ability to bring religions, nations and faiths together. Just like the sun shines for everyone, and the wind blows for everyone, meditation benefits everyone. “We encourage people from all backgrounds, religions and cultural traditions to come together and meditate in a spirit of celebration,” says Sri Sri Ravi Shankar.

Myth #6: Meditation Is For Old People

Meditation is universal and adds value to lives of people of all age groups. One can start mediating at the age of eight or nine. Just like a shower keeps the body clean, meditation is like the shower for the mind.

Myth #7: Meditation Is Like Hypnotizing Yourself

Meditation is an antidote for hypnosis. In hypnotism, the person is not aware of what he or she is going through. Meditation is complete awareness of each and every moment. Hypnotism takes the person through the same impressions that are in his mind. Meditation frees us from these impressions so that our consciousness is fresh and clear. Hypnotism increase metabolic activity, meditation reduces it. “Those who practice pranayama and meditation regularly cannot be hypnotized easily,” says Sri Sri Ravi Shankar.

Myth #8: Meditation Is Thought Control

Thoughts do not come to us by invitation. We become aware of them only after they have arrived! Thoughts are like clouds in the sky. They come and go on their own. Trying to control thoughts involves effort and the key to a relaxed mind is effortlessness. In meditation, we do not crave for good thoughts nor are we averse to bad thoughts. We simply witness and eventually transcend thoughts and move into that deep inner silent space.

Myth #9: Meditation Is A Way Of Running Away From Problems

On the contrary, meditation empowers you to face problems with a smile. Skills develop in us to handle situations in a pleasant and constructive manner through yoga and meditation. We develop the ability to accept situations as they are and take conscious action instead of brooding over the past or worrying about the future. Meditation nurtures inner strength and self-esteem. It acts like an umbrella during rainy days. Challenges will arise, but we can still move ahead with confidence.

Myth #10: If You Meditate, You Will Become A Sanyasi (Monk or Recluse)

You do not have to give up material life to meditate or progress on the spiritual path. In fact, the quality of your enjoyment improves greatly as you meditate. With a relaxed and peaceful mind, you are able to live happily and make others in your family and surroundings happy too.

Myth #11: You Can Only Meditate At Certain Times, Facing Certain Directions

Anytime is a good time for meditation and all directions are good for meditation. The only thing to keep in mind is that your stomach should not be full; else you may doze off instead of meditating. However, it is a good practice to meditate during sunrise and sunset (morning and evening) as it can keep you calm and energetic throughout the day.

Live life to the fullest

“Man. Because he sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.

And then he is so anxious about the future that he does not enjoy the present;

the result being that he does not live in the present or the future;

he lives as if he is never going to die, and then dies having never really lived.” 

The 14th Dalai Lama

What does it mean for you to live life to the fullest? 

Upon first impressions, living life to the fullest invokes sentiments of travelling the world, while bathing in the beauty of life, experiencing deep and meaningful relationships, financial success and sustained health & wellbeing. Well at least that’s the image summoned up in my mind.

How do you know if you are living your life to the fullest? Is there a measure of progress which defines our trajectory? If you did a survey of one hundred people, I’m certain there would be varied opinions on what constitutes a deep and meaningful life.

For that reason it might be considered inconsequential how you live your life in light of other people’s definitions. 

“What other people think of me is none of my business.”

Here are 4 principles that could set you in the right direction.

Honour Yourself: 

“…wherever you go, you take yourself with you…” raises our awareness that running away from our problems is not sustainable, since our problems are bound to catch up with us in the end.

Your relationship to others is governed by your level of self respect. Why? Consider for a moment a person’s interaction with others in light of a contracted self-worth. Their view of reality is defined by a distorted sense of self, represented by the unconscious belief: “I don’t respect myself; I don’t expect anyone to respect me and I will not respect others as a result.”

Therefore, as you honour yourself you accept people for who they are instead of whom you’d like them to be.

Honouring yourself entails complete acceptance of your insecurities, weaknesses and fears. It entails complete recognition of your wholeness, despite the mental façade which instructs you otherwise.

Here’s an insight – No one is perfect, even the Dalai Lama is prone to moments of anger. And yet he does not define himself as an angry person, since this is merely a fleeting emotion. If we allow an angry state to consume us, we eventually lose sight of our completeness. Honour your deepest nature which is vested in pure awareness, by refusing to define yourself via disempowering emotional states.

Live A Healthy Life:

How are you able to recognise happiness when you are angry, irritable or sad? The mind will express any physical limitations held in the body and vice versa. This serves as your anchor point, alternatively known as subjective reality.

Have you noticed how some people often lament how sick and unwell they are? They strongly identify with their illness as a badge of honour, seeking constant sympathy to validate their suffering.

We are all prone to physical breakdowns eventually, since we inhabit a human form which is subject to ageing. However that does not necessitate accelerating the ageing process by focussing on your ailments. Let go of your need to identify with your complaints. This is not who you are.

It is your obligation to tend to your physical body in a dutiful manner. Nurture it daily. Don’t treat your body as you would a machine – that is neglect it, feed it poor nutrients and expect it to serve you like a master. You deserve better than that. Be kind to yourself by allowing the goodness of life to flow through you.

Face Your Fears:

When you are consumed by fear, you remain captive to the emotion. Fear impedes your success and potential. It inhibits you from growing and evolving. It is wired into man’s DNA to thrive and prosper.

Remaining a prisoner to toxic emotions serves no place in your life other than to keep you trapped. The metaphysical relationship of being stagnant and stuck in comparison to Navigating Life.

Despite people’s beliefs, the opposite of fear is not courage – it is love. Love is the highest functioning order within the universe. Therefore fear becomes an illusion which is overcome with a loving and compassionate heart.

Face your fears by starting small. You don’t have to go up against it like a Samurai waging battle. Begin by overcoming smaller, less frightening fears until you find the courage to advance to bigger ones. Your reward is a life enriched with passion and purpose.

Learn From Your Mistakes: 

Learning from your mistakes involves drawing valuable lessons from your experiences. You begin to attract that which you need to further expand your personal evolution.

“We are each a cause. Our thoughts attract and create circumstances. As we change, we attract different circumstances. Until we learn a lesson, we either stay stuck on the same lesson, or keep getting the same lesson in different packages.”

Rename ‘failure’ as undesired outcomes rather than dwell on our misfortunes. As you embrace this way of thinking, you transcend your limitations by viewing them from a higher perspective.

As you embrace the lessons, success is bound to greet you on the next occasion. Invariably, it may require numerous attempts to achieve success but that is irrelevant, since the thrill of the experience far outweighs the pain of regret.

Growing Spiritually

Spiritual growth is a process of shedding our wrong and unreal concepts, thoughts, beliefs and ideas, and becoming more conscious and aware of our inner being. This process uncovers the inner spirit that is always present, but hidden beyond the ego-personality.

Spiritual growth is the process of inner awakening, and becoming conscious our inner being. It means the rising of the consciousness beyond the ordinary existence, and awakening to some Universal truths. It means going beyond the mind and the ego and realizing who you really are.

Spiritual growth is of great importance for everyone. Spiritual growth is the basis for a better and more harmonious life for everyone, a life free of tension, fear, and anxiety. It helps us learn not to let circumstances influence our inner being and state of mind. We manifest composure and detachment, and we develop inner power and strength, all of which are very useful and important tools.

Spiritual growth is not a means for escaping from responsibilities, behaving strangely and becoming an impractical person. It is a method of growing and becoming a stronger, happier and more responsible person.

A balanced life requires that we take care not only of the necessities of the body, feelings and mind, but also of the spirit, and this is the role of spiritual growth.

10 tips for spiritual growth

1. Read spiritual and uplifting books. Think about what you read, and find out how you can use the information in your life.

2. Meditate for at least 15 minutes every day. If you do not know how to meditate, it is easy to find books, websites or teachers who can teach you meditation.

3. Learn to make your mind quiet through concentration exercises and meditation.

4. Acknowledge the fact that you are a spirit with a physical body, not a physical body with a spirit. If you can really accept this idea, it will change your attitude towards many things in your life.

5. Look often into yourself and into your mind, and try to find out what is it that makes you feel conscious and alive.

6. Think positive. If you find yourself thinking negatively, immediately switch to thinking positively. Be in control of what enters your mind. Open the door for the positive and close it for the negative.

7. Develop the happiness habit, by always looking at the bright side of life and endeavoring to be happy. Happiness comes from within. Do not let your outer circumstances decide your happiness for you.

8. Exercise often your will power and decision making ability. This strengthens you and gives you control over your mind.

9. Thank the Universe for everything that you get.

10. Develop tolerance, patience, tact and consideration for others.

Spiritual growth is the birthright of everyone. It is the key to a life of happiness and peace of mind, and the manifesting the enormous power of the inner spirit.

This spirit is equally present within the most material person, and within the most spiritual person. The level of the manifestation of spirituality is dependent on how much the inner spirit is close to the surface, and on how much it is hidden by our thoughts, beliefs and negative habits.

Sunlight, Exercise, and Insomnia

Both exercise and sunlight have a direct impact on your sleep system and your body temperature rhythm. If you don’t get sufficient exercise and sunlight, you increase daytime drowsiness because you inhibit the daily rise and fall of body temperature.

When feeling drowsy and lacking energy during the day most people quickly jump to the conclusion that it is because they didn’t get enough sleep. For this very reason, they rest more and decrease their activity level based on the theory that “I’m feeling tired, so obviously I didn’t get enough sleep last night and I should probably get some rest.”

This is a faulty theory and exactly the sort of behavior that will only create additional sleep problems for you! It is counterproductive because by being inactive and staying indoors you are flattening your body temperature curve so you will feel more tired when in fact you are supposed to be feeling awake. You can easily get caught in a vicious cycle: the more fatigue you encounter, the more you are likely to stay inactive (and consequently the less restorative your sleep will be at night). You are also more likely to stay indoors and thereby limit your exposure to sunlight.

Also, keep in mind you can perform on less sleep than you think! In addition, for a brief period you can perform with less sleep than you need, so discard that particular worry for now. Although you may get less sleep than you need on occasion, the proper way to combat this reality is by being physically active and staying outdoors in order to receive exposure to natural light! Go get up, get out and get active!

When you’re feeling tired, fatigued and lacking in energy you are likely to try to compensate for this by getting to bed early. Unfortunately, this only weakens your sleep system by decreasing your prior wakefulness, which decreases your “sleep drive.”

You will also tend to decrease activity levels and your exposure to natural light by going to bed early. Remember the goal is just the opposite: you want to increase prior wakefulness to create a deeper, restorative sleep. By doing the opposite you will only encourage lighter and less rejuvenating sleep which leaves you feeling drowsy and without energy during the day. This, in turn leaves you with a tendency to be inactive and stay indoors, and the vicious cycle continues!

Remember! Even if you did in fact get too little sleep, the best way to counter a sense of tiredness, fatigue and lack of energy is by getting sunlight and exercise and not by staying inactive and resting. This will only trap you further in this cycle!

No matter how little you sleep or how little you think you have slept or how drowsy you feel - get out and get active! This is the best way to turn this vicious cycle around: incorporate an element of daily outdoor activity into your life!