Pranayama for the WIN

Pranayama is a Sanskrit word for ‘control/restraint’ of life force energy. It describes yoga breathing exercises that have the ability to quickly harness and increase our energy, release stress, improve our mental clarity, and improve our physical health. It costs nothing, can be done anywhere, for any period of time and is an easily accessible, highly effective tool for staying calm, grounded, and aware = winning!

The ancient scriptures of Yoga illustrate prana as that which distinguishes the living from the dead. This life force energy or chi as it is called, flows through thousands of subtle energy channels, called ‘nadis’ and energy centers called ‘chakras.’ Prana is the vital energy needed by our physical and subtle layers, without which our body would perish.

Pranayama is not just breath control as commonly perceived but it is the control of prana through the breath. These techniques involve breathing through the nostrils in a specific pattern of inhalation, retention, exhalation, suspension. Some common yoga breathing exercises are discussed below, when practiced correctly, with proper guidance, pranayama brings harmony between the body, mind and spirit, making one physically, mentally, emotionally, and spiritually strong.

Sri Sri Ravi Shankar, founder of the Art of Living Foundation, explained the connection between breath and emotions: — “Our breath is linked to our emotions. For every emotion, there is a particular rhythm in the breath. So, while you cannot directly harness your emotions, with the help of breath you can tap in and somewhat manage your emotional energy. — “If you are in theater, you would know that a director asks you to breathe faster when you have to show anger. If you have to show a serene scene, the director would tell you to breathe softer and slower.” — “If we understand the rhythm of our breath, we are able to have a say over our mind, we can win over any negative emotions like anger, jealousy, greed, and we are able to smile more from our heart.” 

Pranayama works like this: Rather than allowing our emotions to control our breathing patterns, through the skillful use of the breath we can actually transform our emotional states. Given how difficult it is to control our emotions, using the pranayama breathing technique to transform overpowering and negative emotions becomes a powerful tool for enhancing wellbeing and inner peace.

Benefits of pranayama practice: 

• Manages stress by relaxing the mind and hormonal system

• Improves circulation of blood/serum/lymph

• Helps reduce/eliminate medical ailments like anxiety, depression, hypertension, headaches, and gastric issues.

• Connects thought energy, emotional energy, and physical energy for more focus and better concentration

• Corrects poor posture

• Heightened self awareness

TIP: Those dealing with blood pressure issues should keep pranayama practices light and cooling; avoid the more aggressive, heating, stimulating techniques. 

Various Pranayama Techniques:

Dirga Pranayama - Three Part Breath. The “three parts” are the abdomen, diaphragm, and chest. This technique is often one of the first types of breath practice taught to beginners and it is a fantastic pranayama for anyone to practice, at the start of a yoga class, during a yoga class, sitting in your car in a traffic jam 

• 1: Inhale through the nose, allowing your belly to expand softly as the breath moves into your lungs. Then exhale through your nose, tightening your abdominal muscles and drawing your belly button to the spine, expelling as much air as possible from your lungs.

• 2: Much the same, with an added step. Inhale through the nose, allowing your belly to expand, and then allow the breath to expand your rib cage as well. When you exhale through the nose, squeeze the air out of your rib cage and abdomen until they’re empty.

• 3: Take it a step farther. Inhale through the nose, allowing your belly to expand as the breath moves into your lungs and rib cage, and then invite the breath to fill your upper chest, to your pectoral muscles and clavicle. Then exhale fully and repeat Part 1 - 3 several times.

Nodi Shodhana - There are several different styles of Nadi Shodhana (means -clearing the channels of circulation), but they all serve the purpose of creating balance and regulating the flow of air through your nasal passages. A great way to hit the reset button for your mental state is to move through a few rounds of alternate nostril breathing. 

• Take a comfortable and tall seat, making sure your spine is straight and your heart is open.

• Relax your left palm comfortably into your lap and bring your right hand just in front of your face.

• With your right hand, bring your pointer finger and middle finger to rest between your eyebrows, lightly using them as an anchor. The fingers we’ll be actively using are the thumb and ring finger.

• Close your eyes and take a deep breath in and out through your nose.

• Close your right nostril with your right thumb. Inhale through the left nostril slowly and steadily.

• Close the left nostril with your ring finger so both nostrils are held closed; retain your breath at the top of the inhale for a brief pause.

• Open your right nostril and release the breath slowly through the right side; pause briefly at the bottom of the exhale.

• Inhale through the right side slowly.

• Hold both nostrils closed (with ring finger and thumb).

• Open your left nostril and release breath slowly through the left side. Pause briefly at the bottom.

• Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.

Kapalabhati Breathing - Breath of Fire. It consists of short, powerful exhales and gentle inhales. This technique internally tones and cleanses the respiratory system of toxins. At the same time, it purifies, rejuvenates, and refreshes the body and mind. Always practice this technique on an empty stomach.

• Sit in a comfortable position with your spine straight. Place your hands on your knees, palms facing the sky. You may choose to sit cross-legged on the floor, on a chair with feet flat on the floor, or in Vajrasana pose (sitting on your heels with knees bent and shins tucked beneath the thighs)

• Take a deep breath in.

• As you exhale, contract your lower belly, forcing the breath out in a short burst. Tip: You may keep a hand on your stomach to feel your abdominal muscles contract.

• Quickly release your abdomen. Allow your breath to flow into your lungs automatically.

• Take 20 breaths in this way to complete one round of Kapalbhati Pranayama.

• After completing one round, relax with your eyes closed. Observe the sensations in your body.

• Do two more rounds to complete your pranayama practice.

Note: The exhalation in Kapalbhati is active and forceful. Don't focus too much on the passive inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally. Just keep your awareness on breathing out.

Viloma Pranayama - means ‘against the wave’ and involves interrupted breathing. Our breathing process happens naturally throughout the day (ideally) via the nasal passage. When we control/intentionally interrupt this inflow and outflow of air, it could be called ‘Viloma Pranayama’ = ‘that which moves against the natural course.’ 

Here is an example of Viloma Pranayama cycle:

- Take a meditative position 

• Inhale to fill a third of the lungs, then pause and retain breath for a moment.

• Inhale to fill two thirds, then pause.

• Inhale to fill the lungs completely, then exhale a smooth, steady, deep breath out.

• Continue your normal breathing cycle, taking two or three normal breaths in and out.

• Repeat previous steps for up to 5-10 minutes until you feel a greater sense of relaxation and balance.

There are 3 important processes (actions) in Viloma Pranayama:

• Rechaka (Exhalation): This is the process of the air (carbon-dioxide) which is impure that is thrown out from the lungs and out through the nasal passage.

• Pooraka (Inhalation): This is the process of the air (oxygen) which is drawn into the chest and the abdomen through the nasal passage.

• Kumbhaka (Breath Retention):This is the process of holding the air or retaining the air that is drawn into the body or retaining the process of exhalation. Kumbhaka is further classified as follows: ** Antara Kumbhaka (Internal Retention): when the breath is held after inhaling - it is known as Antara Kumbhaka or Internal Retention. ** Bahya Kumbhaka (External Retention): when the breath is held after exhaling - it is known as Bahya Kumbhaka or External Retention.

Ujjayi Pranayama - means “breath of victory” or “victorious breath.” This is because the technique brings an uplifting sense of power, and confidence to the practitioner. To do Ujjayi breath, close your mouth and breathe deeply through your nose. As you do so, slightly contract the muscles at the back of the throat, which will create a rhythmic, calming sound like ocean waves, which sooth and focus the mind. This unique attribute gives this breathing technique its other name: the ocean breath.

• Close the mouth and constrict the throat (the glottis — a part of larynx).

• Make a short exhalation and then start inhaling—slowly and rhythmically in one long and unbroken inspiration.

• Allow the air to pass through the constricted throat, creating a “friction sound”.

• Continue inhaling till a sense of fullness is felt in the chest.

• Retain the inhaled air for a period of 6 seconds (preferably double the period of inspiration).

• Ensure: While sitting spine, head and neck is maintained erect.

• Facial muscles are relaxed and nose is not constricted. Inhalation is slow and rhythmic – long, unbroken and without jerks.

• Now exhale as naturally as possible – gradually, avoiding jerky or hasty movements.

• Take few normal breaths and relax.

What to do with fresh herbs.

There are so many reasons I have loved growing my own food at home (thanks quarantine), but one of the things I do several times a week, is build a meal around what’s ready to be harvested off my Tower Gardens. This morning, the dill was incredible… an abundance of fragrant, feathery sprigs, all perked up and ready to be pruned. It was raining outside, so I was wanting something warm and comforting — that’s it… Cream of Dill Soup with White Beans, Broccolini, and Mushrooms it will be!

Everything I needed, I already had: cauliflower (1 head), potato (1), onions (1), garlic (3 cloves), hemp seeds (1/2c), lemons (1), ghee (2T), dried thyme (1t), fresh dill (2c), salt (to taste), and water (depends on how thick/thin you want it) for the base of the soup. I roasted the cauliflower & potato in the oven and on the stovetop, I sweated the onions, garlic, lemon and thyme in the ghee use that everything was cooked and ready to go into the blender. Then I added the dill and the other few ingredients into the blender (adding water slowly to liquify) to make our creamy delicious base. I love the taste testing part; I think I’m really good at it.

Whatever veggies, beans or other ingredients (like rice/noodles) you decide to add will only make your soup more delicious and hearty. You can roast them or blanch them, then add them to your base as it’s warming and being prepared to be served. NOTE: this recipe can be done with many different herbs/themes. Use the cauliflower/potato in the blender as a base for your cream soups and tap into your imagination from there. Keep reading!

Down below, you will find a few different ideas and recipes for my top 3 favorite herbs ~ Dill, Basil and Cilantro. I grow these 3 in abundance in my Tower Gardens so I always have fresh, clean, healthy options! It is important to know that this article is about using FRESH herbs, which is very different than cooking with DRIED herbs, so you will see that many recipes will call for the fresh herbs towards the end of the preparation process. It is my wish that you use these recipes and ideas as inspiration to explore flavors and make them your own! Enjoy ~

t = teaspoon T = Tablespoon

DILL IDEAS: Garnish soup or stir it into <non-dairy> yogurt-based dips like tzatziki. Also good with salmon and just right tossed over roasted potatoes.

Lemon Dill Sauce 1 garlic clove, 3 T fresh lemon juice, 1 T tahini, 1 T water, 1/2 T nutritional yeast, 1 t EVOO, 1 cup fresh dill weed, large stems removed & roughly chopped, Himalayan salt and pepper, to taste, all in a blender to purify. Delicious on pasta, on salad, as a dip or a spread (if thicker)

Avocado Dill Dressing 1/4 cup EVOO, 2 T red wine vinegar or apple cider vinegar, 2 T Dijon mustard, 1/4 ripe avocado, 1 clove garlic, minced, 1 T chopped green onion, 1T fresh chopped dill (plus extra to garnish), blend until smooth/liquify and serve on anything!

CILANTRO IDEAS: Create chutneys, add to stir fry, top Latino and Mexican style dishes. Add some flavor to scrambled eggs or make a crunchy peanut slaw.

Cilantro Lime Rice Cook 1c of rice on the stove top or in a rice cooker. When the rice is done cooking and still hot, stir in 1 minced garlic clove, 2 chopped scallions, and .5t lime zest. Allow the rice to cool slightly, then gently stir in 2T EVOO, .5t salt, juice of 1 lime, 1/2c chopped cilantro, and jalapeño or red pepper flakes (both optional).

Cilantro Mojito Replacing mint with cilantro, this refreshing cocktail is a sweet and sour island treat. Start with 1/4c fresh cilantro leaves in a cocktail shaker along with 1 lime (cut into parts), and 1T agave nectar. Shake vigorously, and then add 1/2c of ice and 2 ounces white rum (such as Bacardi). Strain into a highball glass half full of crushed ice, and garnish with a lime wheel and a pretty sprig of cilantro.

BASIL IDEAS: Top whole leaves onto pizza. Finish pasta with whole or thinly sliced pieces. Blend basil into sauces. Puree it into soups. Chop it up to add to a salad. Use it to garnish avocado toast. Jazz up vanilla ice cream and top it with fresh strawberries, basil, and a balsamic reduction.

Hemp Seed Basil Pesto Pulse 1/4c hemp seeds, 1/4c EVOO, 1c of fresh basil leaves, squeeze of 1 lemon, 1 garlic clove, and 2T of nutritional yeast in the food processor until they’re finely chopped. This is perfect for tossing pasta just before serving, spreading on flatbreads, or as a toss for vegetables before roasting.

Honey Basil Fruit Salad In a large bowl, combine 3c of cubed cantaloupe, 3c honeydew, 2c sliced strawberries and/or blueberries. Refrigerate, covered, until preparation and serving. In a small bowl, whisk 1T honey, squeeze of 1 lemon, 1/2t paprika, salt and pepper to taste. Pour over fruit bowl with 1c chopped basil and lightly toss to coat, just before serving.

For more information about growing your own food, send me an email, I’d be happy to help!
Plant. Grow. Eat. YUM!

Your Nose ~ A Sensory & Respiratory Organ

I have never appreciated my studies and practices as much as over the CoVid Quarantine. It has kept me focused, grounded, healthy and vibrant. While the current circumstances are still new to us, Yoga has been teaching us for thousands of years, how to properly breathe, eat and exercise to reduce our exposure and increase our vitality and longevity. 

The term Pranayama is a Sanskrit word for ‘breath control’ and refers to breathing techniques, which clear the physical and emotional obstacles in our body to free the breath and so, the flow of prana, also known as life energy. Regular and sustained practice of Pranayama can supercharge every system with in and around your whole body. 

While this article is not about Yoga, (but rather how and why to properly breathe), I wanted to share this interesting and important fact that we often discuss when teaching pranayama. ** Increased airflow through the right nostril is correlated to increased left brain activity and enhanced verbal performance; whereas increased airflow through the left nostril is associated with increased right brain activity and enhanced spatial performance. If nothing else, this makes a few minutes a day of mindful breathing an excellent investment of your time and energy. 

For today, in light of the current pandemic, let’s take a deeper look at the intention and function of our nose and its relationship to our demeanor, our thoughts, our immunity and our respiratory health. 

Think of all the aromas we enjoy with our nose and how our sense of smell influences behavior, mindset, memories, and many autonomic nervous system functions which are below the level of our conscious awareness. In fact, when you’re eating, much of what you are tasting is based on what you’re smelling. Pretty cool that you don’t have to try to to smell what your smelling; it just happens! 

This is because the receptors in the nose, or olfactory bulbs, are direct extensions of a part of the brain known as the hypothalamus. Each of our nostrils is innervated by five cranial nerves from a different side of the brain. Each nostril functions independently and synergistically when filtering, warming, moisturizing, dehumidifying, and smelling the air.

When a foreign particle (smoke, mold, pollen, dander, etc…) enters your nose, it may interact with the tiny hairs and delicate skin that line your nasal passage, causing an electric signal to your brain that the nose needs to clear itself and that it’s time for a sneeze.  Your body responds by preparing itself for the impending contraction; the eyes are forced shut, the tongue moves to the roof of the mouth, and the muscles brace for the sneeze. All of this happens in just a few seconds.

Sneezing, or sternutation, forces water, mucus, and air from your nose with an incredible force. The sneeze can carry with it many microbes, which can spread diseases like the flu and corona virus. A single sneeze makes 40,000 droplets, travels up to 20 miles per hour, and creates a 5’ spray radius.

Did you know that your nose and sinuses produce almost one liter of mucus a day, which you swallow? Mucus contains chemicals that keep you healthy. That’s why when you’re sick, mucus production nearly doubles.

But the nose does so much more than smell and sneeze and produce mucus! Isn’t that the most interesting thing you’ve heard all day? It is a sophisticated air filter, navigation tool and energy booster all in one, and is a distinctively designed organ and a neglected part of our respiratory system. There are very few things that people can do to improve their health as much as simply changing how they breathe. 

Try it - take an inhalation through the nose. If your unable to draw air in through the nostrils, there might be an obstruction, and you might consider seeing a specialist. If you can breathe using your nose, but it feels awkward, you may have, accidentally,  become a habitual mouth breather.

Mouth breathing causes you to skirt many essential phases of the breathing mechanism, which scientists and doctors have linked to a variety of medical issues, like jaw deformities, sleeping problems (staying asleep and snoring), and learning challenges. Mouth  breathers have more difficulty focusing on one point, remembering information, finding motivation, sustaining energy, and completing tasks. 

At first, keeping your lips closed <unless you’re talking or eating> will feel like you’re having to work harder, because the nasal route adds about 50 percent more resistance to airflow, which consequently benefits your lungs, your heart and even the biochemistry of your brain. If you snore, or wake up with a dry mouth or nasal congestion, you’re probably also mouth breathing at night.

Note these important points ~ 

• Researchers have shown that mouth breathing, which is associated with hyperventilation, induces and provokes asthma, high blood pressure, heart disease and other medical problems. 

• The nose warms, moisturizes and conditions the the air as it enters the body and mixes with nitric oxide - which does two important functions- it kills deadly bacteria and works as a vasodilator on the airways, arteries, and capillaries. 

• Our body has a gene (T2R38), that stimulates nasal receptors when you breathe through your nose which reacts with the chemicals that bacteria in the air use to communicate. It stimulates nitric oxide that kills the bacteria so you breathe in a relatively less infectious air. (Scientific American Sept 2014 Page 28) Wow! 

• The vasodilation by nitric oxide increases the surface area of alveoli, where oxygen is absorbed in the very end of bronchial tubes, which means more oxygen is absorbed more efficiently when you breathe through your nose. 

• Chronic mouth breathing causes the muscles that open the sidewalls of the nose to weaken and the airways narrow.

• The lungs are a primary source of our energy level. They siphon oxygen from the air we breathe, mostly on the exhale. Exhaling through the small nostrils (instead of your mouth), creates a back-pressure, which restrains and slows down the air escape, which allows more time for the lungs to extract/absorb more oxygen. Breathing through your nose helps in slowing down the breathing cycle to allow proper CO2 build-up and better O2 uptake. When the ratio of oxygen-carbon dioxide exchange is harmonious, the body fluids will maintain a balanced pH. If carbon dioxide is lost too quickly, (like when mouth breathing), oxygen absorption is decreased.

• When you breathe in the mouth or over-breath, the lungs are overstimulated with oxygen and the airways become dried and vaso-constricted, so an inefficient amount of oxygen is actually absorbed through the alveoli in the lungs. By breathing through your mouth, you are failing your heart, brain, and all other organs by denying optimal oxygenation.

• The hypothalamus, also called the brain’s brain, controls the nasal cycle, which is part of an overall body cycle, which is responsible for many automatic (and other) functions in our bodies like our heartbeat, blood pressure, thirst, appetite, sleep and wake cycles and generating chemicals that influence memory and emotion. 

REDUCE YOUR EXPOSURE TO ALL KINDS OF THINGS by breathing through your nose. 

The intelligent functionality of the nose properly prepares the air you breathe. As scary as it may sound, our nose is a hideaway to a host bacterial species – good and bad. While the bad bacteria win in numbers, the small number of good ones can battle off in the nose, which prohibits ingestion of the bad bacteria when you inhale. If you bypass your nose and breathe through your mouth, there is no stopping the bad guys from invading the more sensitive structures of the body.

The mucous (white blood cells that kill germs) membrane lining the nose extends all the way from the inner nostrils down the trachea to the bronchi the directly enters the lungs. Germs get caught and die in the mucus. Mouth breathing will make you more susceptible to the common cold and other infections.

The nostrils and sinuses filter and warm the air going into the lungs. An average mouth breather bypasses this. The sinuses produce nitric oxide (NO) which is a pollutant- but in small doses, it is harmful to bacteria. 

More interesting news… Nitric (not nitrous) oxide is one of the very important chemical parts of sexual arousal. I’ll just leave that right here.

Our nasal passages have afferent stimuli- the nerves that regulate breathing. When inhaled air passes through the nose, nasal mucosa carries the stimuli to reflex nerves that control breathing. When you breathe through mouth you bypass nasal mucosa and it predisposes you to loud snoring and irregular breathing. Snoring is a precursor to sleep apnea and apnea a precursor to low cellular oxygen, almost any illness including heart attacks and death in one’s sleep. Think along the lines of sleep apnea, which is just a term used to describe Upper Airway Resistance Syndrome.

Mouth breathing can produce an anterior open bite, a longer face, and some suggest that because of poor sleep quality produces a baggy appearance under the eyes. Mouth breathing also accelerates water loss increasing possible dehydration. 

Perhaps you’re thinking, “Well now what? Can I break the habit of mouth breathing and train myself to breathe through my nose? Is there hope? YES. YES. And YES! 

Step 1: Be conscious of how you breathe when you are awake. Notice yourself breathing throughout the day and when you find yourself breathing in an unfavorable way, change it! Close your lips together and take slow, relaxed breathes through the nose.

Step 2: Cultivate change by practicing mindful breathing. Changing the way you breath when you’re awake models and carries over to how you will breathe when sleeping. Rather than just acknowledging your patterns during the day, you take 5 minutes, once or twice a day to do nothing but focus on your breathing, like a daily practice, best done in the morning before you start your day, and as a second time, before bed. 

Step 3: Be consistent. It is a retraining of your mechanisms, your actions, your habitual self. Like any new technique, it will be difficult at first, but the benefits far out weigh your investment. You will boost your immunity, sleep better, think more clearly, be you’ll be much more relaxed and vibrant!  

Family Fitness

While the children are still at an impressionable age, getting them moving everyday is more aha just good for their little growing bodies, but the stress management, even for children is a precious commodity in these times. Even something as simple as, a post dinner walk together or a short afternoon bike ride through the neighborhood will payoff in great physical and mental benefits for everyone. Starting off with less vigorous activities is a great introduction to exercise, especially for a family that has been otherwise not active. Keeping everyone moving and involved teaches us about sportsmanship, teamwork, physical fitness and health. Being outdoors is refreshing and the sunlight offers a great source of vitamin D and happiness.

Parents are role models for our kids, so making family fitness a fun priority sets a great precedent. Children will love whatever physical activity the family does together. Family fitness has a greater likelihood of becoming lifelong practice, with countless physical, cognitive, and social benefits. Use fun. active games, smart snacks, outdoor ventures and children sports to create healthy habits for your "home team.”

While playing sports activates both the mind to focus on the game and the body to participate in the game, the practice of yoga cultivates a unifying of the mind and body and cultivates kindness and empathy. It’s much more profound than merely cool looking poses you might be familiar with from TV, magazines, and social media. It involves a combination of specific postures (asanas) in relationship to regulated breathing techniques (pranayamas), with hand poses (mudras), and of course, meditation. Each particular body posture has been cultivated and fine-tuned over thousands of years to bring about specific effects in the human experience. Whether a pose is done standing, sitting, or lying down, each one can challenge various muscle groups and heighten self awareness, regardless of age or fitness level. 

There are so many options available to parents for age-appropriate yoga classes (mostly online) so that the young yogis stay interested and consistent, gaining emotional/stress management tools, raise self-acceptance, and boost self-assurance. At the same time, a child becomes more aware of his or her body and how it moves, how it functions, how its cared for. Some yoga poses are harder than others, so even more athletic kids should start slowly.

The key is to find fitness activities that inspire you to keep moving. Change things up often to keep from falling into a rut and getting bored. Look for sports, exercises, and games that you can do together, separately, or both—whatever works for your family. And make sure you laugh and hug, a lot.

Be aware of how easy it is to fall prey to confidence-zappers like using exercise as punishment, offering food as a reward, or using scare tactics. For example, rather than saying, "If you watch too much TV, you'll get fat and sick," say something like, "Riding your bike helps make your legs and heart strong.”

For kids, being introduced to a healthy lifestyle early is a gift. They are so permeable when they are young and parents have such a high level of influence, so being active together is an opportunity to share concepts that will enhance their quality of life as they move toward adulthood. You’ll help them maintain a healthy weight, reduce stress and emotional tension that children otherwise don’t know how to express, develop focus, memory and work ethic, advocate harmony, longevity and wellness, amongst too many other things to list here. What a great time to enjoy the bonding that comes from sharing active play and delicious healthy family meals.

Energy Therapy & Chakra Healing

Energy healing, a holistic practice also known as energy therapy or energy medicine, represents a number of modalities that activate and rewire the energy circuits in our bodies to remove harmful blockages, regain balance, and facilitate our body’s intrinsic healing capabilities. Energy healing practitioners combine different techniques to assist people in their journey, searching for the origin of any obvious difficulties/challenges, such as physical pain, emotional imbalances, self-sabotaging/limiting thoughts and belief systems, phobias, relationship issues, addictions, grief/loss, etc.

How Does Energy Healing Work? Depending on the method, energy healing focuses on the life force that flows through all of us; that force that dictates our mood, health, energy, and ability to connect with other beings. Other cultures referr to it as ki/qi (pronounced: chi) or prana, the energy that spins and flows through the chakras (energy anatomy, more later). Influencing this flow of energy by implementing physical and mental awareness and intention, brings about profound and results. Through meditation, eating/nutrition, restfulness and movement/exercise our energy bodies can be altered to demonstrate robust health, higher states of consciousness and, yes… balanced, vibrant energy.

Energy, the animating force of our existence, is the very basic commonality between all of us. It allows us to breathe, eat, move, create, experience, remember. It wants to survive and communicate and prosper. Yet, us westerners are often reluctant to embrace it as something that should be considered in medicine. People are defined as “healthy” when they are free of disease, pain or defect, but what about the state of our mind and our heart? Meanwhile, it is the focus of many eastern cultures and ancient health practices to harness the body’s energy to stimulate natural healing and provide remedies for the things that commonly ail us, and it can be used as a supplement to the prescribed medicine that we know to be tried and true.

Medicine will only become a truly healing art when biology, mind, spirit and the environment that sustains us are viewed as one intertwined system. Addressing only can be seen, described or detected from a test or scan is like looking at a tree and not acknowledging the roots. Outside of the holistic environment, doctors rarely ask: “What’s happening in conscious mind of my patient and how might this be related to the disease/illness? What is the root cause of the cellular chaos?

Human beings are multi-dimensional energy systems, very much like our intricate universe. Stability on the physical levels requires balance at the subtle levels. Interruption in the system causes a ripple effect. Without homeostasis, any prolonged imbalance will eventually, manifest as dis-ease in one form or another. Thus the primary purpose of energy healing is to change the vibrational frequencies of the body’s energetic fields, channels and centers, and thereby bring the whole system back into balance. Anyone, at any time, can benefit from an energy healing practice. In the same way that you don't need to understand gravity before you can fall down, you don't need to master the concept of energy therapy before you dive in.

Chakra Healing - *I have found this route to be the most revealing the fastest, which allows the work to begin immediately.

This ancient metaphysical system diagrams the interrelationship between various aspects of our individuality and the cosmos. The Chakra system addresses our complexity in a simple and systematic way. Located in alignment from the top of our head, to the base of our spine, when functioning in synchronicity, they allow for a steady flow of energy throughout the body. Much like the Chinese yin-yang balance of qi, the energy in our chakras must be properly balanced. It doesn’t make sense to have excessive energy in one chakra and a deficiency in another, which would dilute some of the magnificent qualities of your character.

Chakras have the ability to open and close, to expand and contract, allowing for both the outward and inward flow of energy. Our chakras tend to close when we experience negativity, sadness and anger. In order to open up chakras we use breathing techniques, meditative therapies and mindful intention to eliminate resistance and open up to the flow of positive energy.

The functioning of the chakras reflects decisions we make concerning how we choose to respond to our circumstances. We open and close these valves when we decide what to think, and what to feel, and through which perceptual filter we choose to experience the world around us. The chakras located on the lower body are our instinctual side, the upper spine our mental side.

The Chakras interact with the physical body through two major vehicles, the endocrine system and the nervous system. Each of the seven chakras is associated with one of the seven endocrine glands, and also with a group of nerves called a plexus. Thus, each chakra can be associated with specific parts of the body and particular functions within the body controlled by that plexus or that endocrine gland associated with that chakra.

All of your senses, all of your perceptions, all of your possible states of awareness, everything that it is possible for you to experience, can be divided into seven categories. Each category can be associated with a particular chakra. Thus, the chakras represent not only particular parts of your physical body, but also particular parts of your consciousness.

Psychologically, the chakras correspond to major areas of our lives (from bottom to top): survival, sex, power, love, communication, imagination, and spirituality. If we take the literal meaning of the word chakra (disk) and give it a modern interpretation, we can think of chakra as a psychic floppy disk that contains programming about how to handle various aspects of our life. These floppy disks plug into the hardware of our bodies, and are interpreted by the operating system of our basic consciousness.

The seven chakras are as follows: Muladhara or Root Chakra - Base of Spine (tailbone); Swadhisthana or Sacral Chakra - two inches below the navel; Manipuraka or Solar Plexus Chakra - three inches above navel; Anahata or Heart Chakra - located at heart; Vishuddhi or Throat Chakra - located at throat; Sahasrara or Third Eye - center of forehead/middle of brow; Sahasrara or Crown Chakra -top of head.

The chakra system is in fact a pathway from form to formless, body to Spirit, and unconscious to conscious to cosmic consciousness. The implications for how to use this knowledge of ourselves offered through the chakras is vast, ranging from gaining insights into our physical health, emotional health and well being, unlocking stuck behavioral patterns, as well as increasing understanding of and growing sensitivity to our Spiritual connection.

There are many ways to shift your vibration and balance the energy in your chakras. From guided meditations and hypnosis to sound therapy and yoga; acupuncture, reflexology, reiki, to tai chi, earthing, creative expression and so many other methods. Understanding the chakras allows you to interpret the relationship between your perceptive filter of awareness and your body, and to thus see your wellness as a map of your consciousness.

I recommend maintaining your energetic health from home. Just like you wash your body and brush your teeth daily, you might consider attending to your energy more regularly. Once you visit with an energy healer, keep the good vibes flowing by committing to home practice, which will be a different recommendation for each person. Sometimes it might be taking a salt bath for 20 minutes whenever you start to feel emotionally symptomatic. Smudging, or burning sage around you, can also help clear negativity from your energy field. Participating in a daily/weekly yoga session or spending time outside can also bring you back into balance. Some people use high-vibe crystals that have their own healing properties and can give your energy some support.

If you' find yourself interested in learning more about Energy Therapies and Healing or the Chakra System, I can help you with that! Just click over the Wellness Consultations tab at the top and send me a message. Thank you for reading ~ Namaste.

Sage Blessing ~ Instructions & Prayers

The sage ceremony lifts the veil between the everyday and the sacred. As you say your incantation, you are shifting energy at will. Here are some tips to get you and your house cleansed and balanced.

1. Declutter your home.

2. Acquire a sage smudge stick and a small fire proof bowl or ashtray to hold it over as the stick smokes. (Traditionally an abalone shell a small wrought iron cauldron).

3. Open the windows in your house and turn any fans. This will help the negative energy flow out of the window allowing the positive energy to fill the room in its place.

4. Light your smudge stick and once it begins to burn, blow out the flame and allow the embers to start to smolder and smoke (similar to lighting incense).

5. Say an affirmation or a prayer of cleansing your home. *See below.

6. Once you have a nice smoke going, use you hand or a feather to direct the smoke over your body from your feet up to your head, then back down again. Walk around the room, in a clockwise direction, waving the sage stick so its smoke drifts into corners, along walls, around windows, and along ceiling lines. As you do this, visualize the smoke absorbing and taking away with it any negative energy from your life, any darkness. See the smoke dissipating and floating out the windows, and imagine that bad energy flowing out of the space, making room for positive, fresh energy.

7. Bless every room in the home with sage, including basement and attic space. When you are done imagine your whole home being filled with white light and positive vibrational energy.

8. Once the space is cleared, allow the sage bundle to either burn out or gently press it out in your heat-proof shell or container. You can even bury the remaining smudge in your garden to really feel the completeness of the cleansing ritual. Once buried, the sage has done its work in completing the elemental cycle. Ideally, you should try to use a new smudge for each cleansing.

Saging tips:

• White sage and desert sage drive off negative vibrations and bad spirits. Some people select white sage because it smells sweeter than desert sage.

• Sweet grass draws positive energy and is a sacred herb for smudging. Some smudge sticks use a combination of sage and sweetgrass.

• Juniper purifies and helps make a safe and sacred environment.

• Mugwort rouses prophetic dreams and Lakota Indians believe it will make bad spirits ill.

• Lavender helps to bring a peaceful environment. It also creates balance and loving vibrations.

• Cedar enhances good energy and acts as a purifier.

• HOME BLESSING: 

Smoke of air, and fire of earth, cleanse and bless this home and hearth. 

Drive aways all harm and fear, only good may enter here. 

Cleanse this space, remove the past. I’ve found my happiness at last. 

Fill this space with joy and love and send your blessings from above. 

PERSONAL BLESSING:

May the positive light energy of the Universe surround you, flow through you, 

bring to you peace of mind, love to your heart, and calm to your spirit. 

May your hands be cleansed that they create beautiful things

May your feet be cleansed that they take you where you most need to be

May your heart be cleansed that you may hear its message clearly

May your throat be cleansed that you will speak kindness and truth when words are needed

May your eyes be cleansed that you might see the signs and wonders of this world

May (person/space) be washed clean by the smoke of these fragrant plants

And may this same smoke carry your prayers to the spiraling heavens.

Playing Big ~ Poem by Shannon

Playing BIG isn't about winning the race or climbing to the top. 

Playing BIG means you are completely honest with yourself, always, so that the truth of who you are shines through in every conversation and circumstance. 

Because when you are in your truth, you feel a cohesive sense of confidence, wisdom, and intuition from a very clear and grounded foundation. 

It’s simple… the truth is not tricky. When you’re playing BIG, there’s no room for exaggeration or stories. It’s like the time value of money… energy; how you spend it is the value you give it. 

And you can’t play BIG without passion — so fall in love with yourself and your life, because the Universe is conspiring to bring you the exact opportunity that you need to demonstrate your BIGness. Anticipate these opportunities and receive them. 

What you want, wants you. Celebrate that in every breath. 

  Shannon Kidwell  2015

A Collaboration in the Kitchen, by Fit Piglet

Lifestyle change can be one of the most difficult transitions you will ever make. Navigating your family from a lifetime of preoccupied, unconscious habits, to healthier, more vibrant behaviors, requires creativity, time, and dedication. The good news is that, by being an example of wellness for your family and educating your children about their health can make a significant impact on their present and future well-being. I believe children should know that the world is a better place because they’re in it.  Teaching them the value of self care and personal contribution can serve as a source of purpose and motivation as they move through life.

You know the story… in a typical day, with so many competing priorities like soccer games, deadlines, dentist appointments and bedtimes, dinner gets conveniently squeezed in between without much consideration. It’s no surprise that family’s don’t experience lighthearted camaraderie and enjoy dynamic existence with their plate so full (pun intended). It’s time to get back to the basics of life; simple meals, quality-time activities, and a full nights sleep. These fundamentals are often overlooked in the name of busyness, but are essential for a strong body, a relaxed and focused mind, and family interconnection. Still, there is nothing more important to a parent than the gratification of a happy, healthy household. 

Don’t you and your family deserve the very best? Yet still we choose our next meal based on what the tongue wants to taste and not what the stomach is asking for. Decisions like this can quickly become the norm, the intention is impaired, and and self sabotage is the outcome. When there is little discernment in this area, foods that are high in caloric value and low in nutritional standards are consumed regularly and cause digestive distress, which will then express as a mishmash of symptoms like mood swings, headaches, adverse behavior, weakened immune system, and metabolic syndrome. Far beyond burning calories, a healthy metabolism provides the energy your body needs to function. The liver, vital organs, hormones, bones, brain function, even the digestive system itself requires energy. It’s all connected. When the food consumed is lacking in nutrients, it dulls a person’s disposition and their physiological functionality declines. 

Be vigilant and cultivate discipline. The health and wellness of your family starts with you! Consume nutrients that fuel the brain and body for the next several hours. Ask yourself, “What does my body need? What does my child’s body need?" Invest in the best you can afford. You will be surprised that when you buy whole, fresh foods (recently harvested, not processed), you get more for less. More vitality, focus, clarity, and stamina, and less affliction, discomfort, deficiency, and frustration.  

Our bodies were made to metabolize food, water and oxygen. Anything else that finds its way into the system is considered a foreign toxin. Over the long term, these contaminations cause cellular damage, which breeds illness and dis-ease. Toxins include preservatives, colorings, additives, glues, binders, flavorings, pesticides, herbicides, fumigants, and many other undesirable residues. While it is nearly impossible to avoid these things, we can do our best to reduce our exposure.  

Here is my pig-proven rule for reading labels: Make sure you’re looking for the product with the least number of ingredients, and that you can pronounce and define each word. The less labeled products you purchase, the less you have to worry about it. Perhaps set an intention that approximately 75% of the items in your cart are fresh and not labeled at all. 

Because we lead eventful lives, there will need to be some compromise; you will find some convenient, labeled food items to be necessary, like yogurt or broth, for example. The better you are at inspecting labels, the better quality of nourishment you will provide your home.  

Be cautious of low fat, low sugar, low calorie products. In order for them to taste good and appeal to eye, these items are brimming with artificial sweeteners, fillers, binders, preservatives, colorings, and other chemical additives. Food from the earth not only provides the carbohydrates, proteins, fats, vitamins, and minerals  needed to sustain human life; these foods can add some bounce in your step and a boost to your being! You will notice that some  foods, like nuts and avocados, have more calories and fat than some candy bars but are far more nourishing and healing to your cells. Remember — your metabolism is not just “burning calories,” it provides the energy your organs need to keep all your systems (and your family’s systems) at optimum functionality. 

Buy and eat food that comes from produce sections, farmers markets, and local co-ops. Visiting your local health food store can be a lot of fun; take the kids, ask questions and learn about all the yummy stuff to pig out on. Shopping for healthy food is simple, but can be overwhelming in the beginning, so hang in there. Once you get started, you’ll notice something that feels familiar about choosing well… it will feel intuitive and natural. It’s what your body has always wanted. Don’t you worry, the tongue will catch up!

Preparing meals with your kids can be fun, educational, and spark a life-long interest in cooking. Persuade the children be involved in the shopping and food prep. While at times it may feel like more work, what better way to spend time together than explore, create and play with food together? Venture into the world of cultural flavors or try different preparation techniques for fun. This encourages an open mind, wholesome motives, and a willingness to try new things.

Research shows that family mealtimes have a big impact on how children eat as they grow into adulthood and start making food choices of their own. One study showed that children who eat meals with their parents tend to eat more fruit and vegetables as opposed to those who don’t share in these connecting opportunities with their loved ones. This type of quality time has been shown to improve academic achievement and self-esteem. In fact, teenagers tend to eat more fun foods with their friends, but look forward to eating a more wholesome dinner with their families. 

Kid’s pick up on everything. They are always observing and being influenced by the grown ups around them. Our perspective around food consumption has a direct effect on those around us, particularly children. Conversations, behaviors, and energy transmitted while eating are powerful in the development of a young persons eating habits. While it's unrealistic to expect any parent to be a perfect role model, demonstrating a joyful attitude and good eating habits will positively impact your child. 

For recipes ideas, cultural flavors, and more family fun, check out Fit Piglet’s book, “Fit with Flavor.”

Inspiration through Meditation

Our daily meditation can sometimes become stale. We find ourselves having trouble getting new inspiration or enthusiasm. We sit to meditate and without inspiration our meditation might become a bit of a day dream, or we could find ourselves nodding off to sleep. We need to continuously look for ways for our meditation to evolve, ways to increase our inspiration and enthusiasm.

This is important. If your meditation experience isn’t changing it may not be evolving.

This repeats a lesson that we have already learned – that we cannot progress by staying the same. We have also learned another important lesson, that we have no choice but to progress. So the result is our meditation mirrors our life; our meditation experience must change, must evolve for us to be progressing, just as in our life

Enthusiasm is the precursor to inspiration and with inspiration we can achieve anything. Once you know that there is something you really want to do, then teach your mind to become enthusiastic about it.

Realize that your heart is the home of real wisdom, ultimate truth inside you. It is the place you get creative insights and scientific breakthroughs from, the mind does not know anything to be true for sure, it just believes what you repeat over and over with conviction. So if you mentally associate meditation with great outcomes in your life - you will feel happier, more at peace, more in love etc and also associate not meditating with bad outcomes - anxiety, stress, worry etc than very simply you will train your mind to develop enthusiasm for meditation.

To generate enthusiasm lift yourself emotionally every time you think about meditation, smile to yourself, maybe even dance a little (inwardly if you like - your soul will already be dancing), remember a time where you realized some of the lasting benefits of your meditation. Once you have enthusiasm, then inspiration is easy.

Most of us think inspiration is a fleeting kind of quality that comes to us as a sort of accident of fate or we are ‘lucky’ or we are having a ‘good day’. Or perhaps a huge crisis in our life was the catalyst for us getting very focused and centered about resolving our difficulties and in that way we developed inspiration to make a change. Some artists or poets or songwriters sometimes speak of being in great pain before they can get inspiration. But it is not pain they want, it is the focus to be able to get past the noise of the mind to the creative centre of the heart. You might recognize the same sort of understanding we previously had for our ‘Aha’ or our ‘heart’ moments. We had previously thought that we had no control of our ‘Aha’ moments – they just came when fate chose. We have come to realize that with practice, we can increase the frequency of our ‘heart’ moments at our choosing.

So it is with inspiration. We can choose to find it. With practice we can become very good at it. Around us and inside us all of the time there is infinite inspiration, but we need to believe that we can tap into it.

It is a limitless, boundless energy that from the spiritual point of view is entirely quantifiable. It is the precursor to all action.

So how do we tap into it? How do we develop inspiration in our spiritual lives?

The simple answer is the wisest!

1. We have the awareness and willingness to make a committed decision to have more inspiration in our life. (That’s great we’re 80% of the way there)

2. We need to believe that we have the potential to receive inspiration. Let’s make sure we understand that this is just a spiritual quality like any other, it is all around us in infinite measure on this the earth. Empower yourself with the understanding that at any moment you choose can be filled with inspiration.

3. Finally we need to perform the action of receiving inspiration.

a) Simply open your heart and receive.

- Try a meditation where you breathe in enthusiasm and inspiration and breathe out lethargy and procrastination.

- Put yourself into nature and allow yourself to receive the fountain of inspiration that is the nature energy.

b) Recognize inspiration catalysts.

- Seek out inspiring books.

- Talk to inspiring people.

- Get back to nature and receive its inspiration. Visualize yourself without limitation.

c) Recognize inspiration drains.

- Not acting on your inspirational revelations, ignoring the messages of your heart.

 - Your negative attitudes. Observe yourself at your work. for example, and try changing your attitude to being grateful for opportunities, seeing the inspirational people around you and lifting your enthusiasm.

 - Uninspiring people.

d) Direct your inspiration. If you are trying to find inspiration for your meditation, then direct it to that. ‘I need more inspiration for my meditation, let me be filled with inspiration for my meditation’ But don’t make it just a pleasant wish, make a determined decision to receive inspiration. Really believe that you have the potential to receive infinite inspiration. (see the exercise below)

e) Allow yourself to be guided and directed by inspiration. Remember it is the precursor to all action, so if you have really received inspiration, you will find yourself ‘acting’. Welcome it and don’t fear change, this is what we are here for.

4. After receiving inspiration – monitor your internal dialog. Assimilate and reflect upon the inspiration you have been offered and ACT! If you don’t feel it was very successful, act anyway. You might want to write a poem or a song, feel it being directed by the inspiration you have just received.

5. Get ready to go back step 3 again by empowering yourself with the success of this action.

Let's begin by imagining a time when we have been very enthusiastic and 'up' for something. Identify how you felt emotionally.

See yourself smiling, perhaps even dancing. Feel uninhibited. Consider yourself as if you have no restrictions, as if there is nothing you cannot do.

Try and feel the way your blood is flowing. How the lines on your face have relaxed. You are opening up, letting down your walls, more and more energy is coursing through you. Notice yourself smiling more, almost laughing. There is nothing you cannot do. You are strong and powerful and enthusiastic.

Our inspiration is our great guide, our inner pilot. It is constantly placing us in the situations and circumstances for us to evolve the fastest.

So with eyes closed I would like you to look up and create a committed decision to receive inspiration, to be directed. Say to yourself or to that which gives you life, that you are humbly requesting more inspiration to accelerate your personal  journey. (This is not a demand, but it is not a whimsical wish – it is said with commitment and reverence) Work out your own mantra here, what words work for you. It might be as simple as just repeating the word ‘inspiration’ or as convoluted as ‘I humbly request the inspiration of the universe to inundate my inward journey.’

Try this over and over for a few minutes, all the time concentrating on trying to open up more to receive and letting go of any expectation of a particular result.

Then as we begin the conclusion of this meditation, try very powerfully to assimilate this inspiration. To feel as though this is your starting point from now on. This is your normal state of mind, and don’t allow yourself to go back to being lethargic or uninspired. You might imagine yourself on a journey and it is this inspiration and enthusiasm that will make the journey effortless. When we are uninspired, every step is a chore and every moment a duty, whilst when inspiration dawns, we dance down the road effortlessly with love and laughter.

Finally reflect upon this – it is not what we know, or how much wisdom we have, it is the ‘being’, the traveling, that is spiritually important. Being able to describe the flowers on the side of our path may be a clever skill, but our real task is to travel – to evolve and grow, and inspiration is the motor behind our aspiration – the actual traveling. So value this above all other, and live constantly with enthusiasm, inspiration and aspiration.

5 Components of Core Stability

Core Integration 

Your core is a complex series of muscles, extending far beyond your “abs.” It is incorporated in almost every movement in the human body. 

These muscles can act as isometric or dynamic stabilizers for movement, transfer force from one extremity to another, or initiate movement itself. 

There is 3-dimensional depth and functional movement in all 3 planes of motion, (sagittal, frontal, and transverse). Many of the muscles that initiate these movements are hidden beneath the exterior musculature that people typically train; including the transverse abdomonis, multifidus, diaphragm, pelvic floor, and many others. Recruit the intrinsic strength, the deeper muscular support from the inside out. 

Planes of Motion - When we divide the body into left and right halves using an imaginary line we get the sagittal plane. Any forward and backward movement parallel to this line occurs in the sagittal plane.

- With the same imaginary line, divide the body into front and back halves and you have the frontal plane. Any lateral (side) movement parallel to the line will occur in the frontal plane.

- Last, but certainly not least, we have the transverse plane, which divides the body into top and bottom halves. Movement parallel to the waistline, otherwise known as rotational movement, occurs in the transverse plane.

The core most often acts as a stabilizer and force transfer center rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation. This would be doing crunches or back extensions versus functional movements or asana. By training that way, not only are you missing out on a major function of the core, but also better strength gains, more efficient movement, and longevity of health. We must look at core strength as the ability to reduce force with respect to core stability which is the ability to control the force we produce - oppositional energies cultivate balance and strength, organic energy/muscle energy. 

5 components of core stability: strength, endurance, flexibility, motor control, and function. Without motor control and function the 1st 3 are useless. 

5 actions of the spine: flexion, extension, lateral flexion, rotation, axial extension. We should include the integration and healthy range of motion to properly warm the body from the center, out. 

Using core stability to protect the spine and surrounding musculature from injury in both static positions and dynamic movements is intelligent kinesiology/exercise. Second, we want to effectively and efficiently produce and transfer force during dynamic movements (transitions) while maintaining core stability <the ability to shift your weight around without throwing yourself with momentum>.. 

Higher core stability = Lower risk of injury

A Transformative Trip

I’ve learned so much from Neale Donald Walsch and his brilliant and humble compilations, ‘Conversations with God’ and approximately 30 other publications . I have also had the great pleasure of being in the room with him for a few retreats. What a gift it was to be in the presence of someone so deeply in touch with the truth of who they are. What an inspiration it is to me still, everyday, that I too can render my life holy, in every sacred breath, in each golden moment. I will admit that I did not go on these trips seeking to find answers or have some profound experience, I went to see Neale. I loved him and appreciated how he touched my life and wanted to share my gratitude with him personally. But what I got was so much more than I intended. Here are some of my favorite journal notes from the retreats. I hope they inspire you to look into the material.

— Every act is an act of self definition.

— Choose what shows up.

— We are here to win people not win arguments.

— Learn to hear what is not being said, see what is not being shown.

— I am empowered to actualize the highest good.

— Stay focused on what you want. Always.

— Remember what you know.

— There are no ordinary moments.

— The less your heart opens, the more it suffers.

— Everyone thinks they are right based on their idea of how the world is.

— Anything worth while will not come easy.

— Breathe between sentences.

— Trust your inner voice. Have the discernment to now what voice it is.

— The greater the struggle, the greater the glory.

— You don’t get to know it all, right now. But you will always have enough..

— If the things that you love are different from the things that you do, there can be no joy.

— The true challenge is in letting go…. in unlearning.

— Feel the favor. There is always hope.

— Keep it simple. When the questions arises, the answer appears.

— Be ready to get what you really want. Live like its coming.

— Slow down. Relinquish resistance.

— Be aware of what you have chosen to be unaware of.

— Difference does not mean division.

— The problem is, we think God handles things like we do.

— Feeling is the language of the soul.

— God doesn’t believe in atheism.

— Love comes when you’re ready.

— The place from which you are looking determines what you see. Perspective creates perception - what you see, depends on how you look at things.

—Forgiveness is the largest obstacle for spiritual growth that you will ever encounter.

— Wonderful = a place full of wonder!

— Be. Do. Have.

— Teach what you have to learn.

— Intimacy = In To Me You See

— Spiritual healing is celebrating what IS.

— No One is ever forsaken by the Ultimate Force in the Universe.

— Move from concept to function.

— Fear produced fearful outcomes.

— To change the world, you must first transform yourself.

— Move from seeker to source.

— All great art is a form of therapy.

— The 4 Fundamental Questions in Life

1) Who Am I? 2) Where Am I? 3) Why Am I Where I Am? 4) What Do I Intend To Do About It?

— 6 Step Process to Healing/Feeling

1) Believe it is possible. 2) Be prepared to know you are worthy

3) Ask yourself, have you ever loved someone without condition?

4) Open yourself to an awareness of WHAT IS, that IT IS being shared, sent, spoken to you.

5) Do not deny what you just heard. 6) Act on it immediately.

— You are worthy because you are. There are no qualifiers for being worthy.

— Praying is the focusing of essential life energy on the harnessing of the essence of the soul. It is not about God granting us a favor.

— Your vibration is your personal energy frequency. It is a culmination of every life you have ever lived, every thought you have ever had, and every action you have every performed. It is the energy that surrounds and permeates every cell in your body. Your vibration is your divine signature, your soul essence, and is special to only you. Just like there are no 2 snowflakes alike, no 2 souls in the entire universe have the same name of the same soul signature. Thats how incredibly unique you are. Your vibration is a direct reflection of you inner thoughts and feelings, beliefs, choice of words, how well you take care of yourself, the earth, and others.

— Joy is my compass. Faith is my map. Stop looking. Start seeing.

— The next step is to free yourself.

Neale Donald Walsch, Conversations with God Books, 1, 2, 3, & 4.