Moving Through the Holidays with Ease Six Ways to Reduce Stress

by Buffy Owens
Stress is a natural and essential part of life. Our stress response is designed to protect and preserve our lives. We are constantly responding to positive and negative stress. Positive stress motivates and drives us. While negative stress affects our physical and mental health and can rob us of a life full of happiness.

The relationship between the body, thoughts, and psyche is often forgotten as we get caught up in the hustle and bustle of the holiday activities that leave you exhausted, out of balance, and susceptible to sickness. If you want to truly enjoy this special time of year, the best gift you can give yourself and your family is nurturing self-care.

1. Do one thing at a time. Instead of multi-tasking, give yourself the joy of focused attention. For instance when you're cooking, make it a pleasurable ritual. Turn on some beautiful music and let yourself fully experience the sensory pleasures of preparing and eating your special holiday meals.

2. Plan to do less. Instead of packing your day's with "to do" list with 20 items and endless commitments, why not pick the three or six of the most important? The satisfaction of accomplishment feels good! And choosing to participate only in those holiday activities that hold meaning and joy for you will allow you to fully connect with loved ones.

3. Keep Moving. When we are stressed we tend to fall into habitual movement and thought patterns that lead to a variety of physical discomforts (i.e. muscle tension, shallow breathing and compromised sleep). Take time each day to simply explore ANY type of movement that feels good for you! Stretch and yawn in the morning. Put on some music and dance. Do a little Feldenkrais® or Yoga. Do anything that moves you and feels good!

4. Maintain a restful sleep routine. Take the Feldenkrais approach and when you find yourself pushing too hard or overdoing any activity, rest. While it's easy to fall into an erratic schedule with parties, travel, preparation, and other seasonal events - you will always feel better if you cultivate a restful sleep routine.

5. Exhale your stress & Inhale the Moment. Our breath is a window to how we are negotiating with the moment. In stressful situations we have an unconscious tendency to hold our breath or breathe shallow, which only increases anxiety in our mind and body. Give yourself permission to notice your breath from time-to-time. Then take a deep breath and feel your whole body expand with nourishment and relax with a sigh of relief.

6. Change your routine, make new patterns. Feeling stuck in a rut that is stressful. Book a a session with Conscious Movements and ease into the habit of moving through life stress-free. You'll be glad you did!


~~~
posted by www.consciousmovements.com

Opening the Hips to Ease Back Pain

by Buffy Owens

If you are among the estimated 60%-80% of adults who are afflicted with low back pain, you just might find some relief through Yoga Therapy. In fact, most therapist agree that the treatment of low back pain should focus on an individual's deficiencies such as - flexibility, muscular strength and muscular endurance of the various muscles around the pelvis and trunk.

"The beauty of yoga," says Rachel Krentzman, a Physical Therapist and co-founder of Embody Yoga and Physical Therapy Centers, "is that it improves our flexibility, increases our strength and endurance and enhances our ability to balance. All while learning to stay connected with the breath and our internal sensations." This awareness is crucial for both healing and staying injury free.

“Most individuals with back pain and disc herniation have tightness in one or more areas in the hips,“ says Rachel, a Physical Therapist and co-founder of Embody Yoga and Physical Therapy Centers. “The hip muscles attach to the pelvis and when they are tight, the alignment of the spine is directly affected.”

"Although each individual is unique in his or her therapeutic needs," Rachel says, "the following yoga postures are considered generally safe and effective for individuals with sub-acute or chronic conditions and are also recommended for general back health." That said, it is always recommended to have a private session with a qualified Yoga Therapist or consult with your doctor prior to beginning any new regimen.

1. Supta Padangusthasana:(Lengthens the hamstrings) Lie on your back and place a strap in the arch of the right foot. Bring the right leg up and extend the left leg out. Engage both thigh muscles and press out through the left inner heel. Make sure the bottom thigh does not roll out to the side. Instead move the inner knee towards the floor so that the knee and toes point directly upward. If the top knee is bent, move the leg further away from the head and engage the thigh muscles. Keep both hip bones level. You should feel the stretch in the hamstrings, behind the right thigh. If you feel the stretch in the buttock area, back off a little bit until the stretch moves out of the buttock and into the posterior thigh. Repeat on the other side and hold for six deep breaths.

2. Parvritta Supta Padangusthasana: (Lengthens the external rotators of the hip) Begin this in the same way as the asana above but hold the strap in the left hand. Take the leg across the body so that the heel of the right leg lines up with the right shoulder, but no further. Press up through the right heel as you bring the right buttock down toward the floor. Hold for three breaths and repeat on the left.

Hip Internal Rotation:(Increases internal rotation of the hip and stretches the psoas major, one of the hip flexors) Lie on your back with knees bent and feet together. Step the right leg out to the side and let the knee fall toward the floor. Make sure the thighbone and shinbone are perpendicular to one another. Cross the

left ankle over the right knee and allow the hip to come up off the floor. Strongly lift the POA toward the head and move the right thighbone away from the head. If there is any pain in the right knee, support it with a block. Hold for six deep breaths and repeat on the left.

Although yoga is in incredible resource for those with an injury, the average yoga teacher doesn't have much of a background in advanced anatomy or the time to address individual problems in a packed power yoga class.

So how do you find a therapist who is right for you?

First, ask for references from your yoga therapist and get details on her training, credentials and experience with yoga therapy.

Second, ask them about their working knowledge of poses to avoid and those that would help with your particular issues.

Third, book a private session. This will help you to get a feel for the working knowledge and style of the therapist and will help you to determine if you are ready for a gentle, therapy based class.

Immerse Yourself in Fun

by Buffy Owens

As adults we sometimes lose ourselves in the serious grown up world of how to tend to our health and well-being, work, relationships and responsibilities. Somehow the joy of fun takes the back burner. If you are feeling overwhelmed, tired, stressed out or generally out of sorts then a dose of good ol’ fashion fun may be just what you need.

As children we were natural fun seekers – curious, creative and ready to laugh at any moment. In fact we would go out of our way to avoid anything that was too serious! We may have been onto something as research shows that people who take time to play are healthier physically and emotionally. When we are enjoying ourselves our bodies are more relaxed, feel good hormones are released and less stress in general is being placed on our bodies.

Now we have to admit that responsibility is a crucial part of our lives and an essential one at that. But as adults we need to make sure we keep a healthy balance and inject a little bit of fun everyday.

A few hints for bringing more fun into your life:

Make a fun list. Write down all the activities you long to do more of – whether they’re things that make you happy, relaxed or connect you with others. For example: go for a swim, put on your favorite album and dance like no one is watching, have a banter of one-liners with a close friend, host a tea party, explore the world. When your schedule is hectic or you’re feeling like a wet-blanket simply pull out your list and schedule at least one fun feature into your weekly schedule.

Try something new. According to Marian C. Diamond’s, author of Successful Aging of the Healthy Brain, “it is not enough to continue activities in the same groove, year after year... the brain needs new challenges if it is to remain a healthy, functioning organ.” And remember, while you're out there experimenting and trying new things, give yourself permission to fail or be embarrassed in your pursuit. Simply remind yourself that not trying is the greater failure.

Take time to Play! One of my favorite definitions of play is “activity aimed at having fun.” And I believe that Lenore Terr captured it best in her book BEYOND LOVE AND WORK: Why Adults Need to Play when she said: “When we play, we sense no limitations. In fact, when we are playing we are usually unaware of ourselves. Self-observation goes out the window. We forget all those past lessons of life, forget our potential foolishness, forget ourselves. We immerse ourselves in the act of play. And we become free.”

So my challenge to you this month is to take some time to think about what fun means to you and how you can bring more enjoyment to your approach to health and well being, family, friends, and everyday life.

~~~
www.consciousmovements.com

Finding Balance with Ayurveda

by Buffy Owens

Ayurveda is Sanskrit for ‘the knowledge of life or daily living’ and is considered one of the most ancient systems for preventative health and healing.

This ancient system of healthful living emphasizes the balance of our inner and outer worlds. “Anyone can draw from this ancient wisdom for a greater sense of life balance. says local Ayurvedic practitioner Shivani Jane of Being Bliss Yoga. We come from nature and when we honor the rhythms, seasonal cycles and maintain balance with the elements on the inside and the outside we can cultivate a harmonious relationship with life. In essence this is simply a daily practice of awareness and self-care.”

In particular the system emphasizes our digestive fire as the key to good health and immunity so it is vital to eat what you can digest, assimilate and eliminate with ease. But how do you know what is best for you?

The first step is to understand your personal constitution.“The nature of the universe was patterned from the 5 elements and their original six tastes," explains Shivani. These elements influence our body types, our physical and psychological traits and the cycles of our life. The 5 elements compose our body types and combine into the Three Doshas: Vata, Pitta and Kapha. We are usually a combination of two doshas and we are affected by our environment, lifestyle, season, daily activities, age and ancestry.”

Vata is composed of space and air.
When Vata is balanced a person is lively, creative and has burst of mental and physical energy. However, when there is too much ‘air’ in the system a person tends to experience anxiety, dry skin, constipation and loss of mental focus.

Pitta is composed of fire and water.
When Pitta is balanced a person is warm, friendly, disciplined, a good leader and has a sharp intellect. But, when there is an over abundance of fire a person may become compulsive, irritable and even suffer from indigestion or an inflammatory condition.

Kapha body types are composed of water and earth.
When Kapha is balanced a person is sweet, supportive and has a good retentive memory. If Kapha is out of balance then a person may experience sluggishness, weight gain and sinus congestion.

Overall well-being and striving for longevity depends on keeping your doshas balanced. Any imbalance can cause a state of unhealthiness or disease. Below are a few of Shivani’s simple daily practices for greater balance and well-being:

Simple practices for a life in balance.

1. Eat a Simple fresh, organic, whole-food diet of vegetables, grains and legumes.
2. Enjoy a cup of ginger tea before your meals to aid in digestion.
3. Nurture yourself with Nature daily.
4. Practice taking Pause throughout your day and allow something Self- revealing to happen for you.
5. Cultivate your state of Inner Harmony. Do not engage in conversation, activities or thoughts that disturb your peace.
6. Oil your feet nightly with Sesame oil. It is said to be a preventative to all disease.

---
For Personal Guidance and Support Contact:
Shivani Jane
shivanijane@sbcglobal.net
www.beingblissyoga.com
858.353.0936

From Taxation to Relaxation

by Buffy Owens

My shoulders are up to my ears and there is an amazing knot forming between my shoulder blades. My lower-back is tight and my breath is shallow. Why? I just had to calculate and pay my taxes. I know I'm not alone in being hunched over tax forms, staring endlessly into the glowing haze of my computer, rifling through paper records and mumbling nonsense.

I am always amazed that something as benign as the dance between a pen and paper teamed up with some numbers and symbols can make me feel this way. In this moment, the biggest threat to my physical well-being is the possibility of getting a paper cut! And yet, my body is ready to fight (for every penny) or flee (from the situation all together).

Intellectually I know that in this day and age most of the stress we experience is purely mental perception. However, the stress response is very real and very taxing on the body. Now, I am not knocking the stress response. As a matter of fact it is important for fleeing from the creep on the street, gaining a mental or physical edge in the moment and even enjoying the heights of passion. However, chronic stress actually begins to diminish your ability to tap into the full power of the fight-or-flight response and can actually have a negative impact on your health.

When stressed, your body floods with chemicals that raise blood pressure, shorten breath, increase heart rate, shut down digestion, and constrict blood vessels. And while that is great for fleeing from lions, tigers and bears -- oh my. But it is pretty lousy when it involves fighting with daily stressors like finances.

So what can you do?

Taking some time to balance your nervous system is one of the best ways to combat the negative effects of chronic stress. So why not try some good ol' fashion Deep Relaxation to calm the mind and relax the body? The following exercise will help you to restore the balance between the sympathetic and parasympathetic nervous system - the parts of the nervous system that excite you and calm you down.

Deep Relaxation

Begin by finding a quiet space and lying down on your back with a folded blanket or firm pillow under your head. If you mind is already racing with the list of to do's that never get done, set an alarm for 10 or 15 minutes. Simply, knowing that you won't loose yourself in time may assist you in quieting the monkey-mind.

• Begin by slowly scanning your body from head to toe. Notice your contact with the floor and the curve of your spine.
• Bend your knees and bring your feet to standing or place a pillow under your knees.
• Rest both of your hands on your belly, close your eyes and turn your attention inward.
  
• Bring your awareness into your breath. Notice the areas of yourself that move as you inhale and exhale — in the front, back and sides of yourself.
  
• Now bring one hand to the chest and notice what is happening under you hand in the chest. Do you sense the rise and fall? Which area of your self moves first, the belly or the chest? Or do they move together?
• Begin to explore the expansion of the inhalation and the contracting or shrinking of the exhalation. Try to do this through simply observing without consciously changing the breath. Explore how the inhalation allows to organically expand into your hands and the floor. While each exhalation narrows your ribcage and gently draws you more into yourself.
• Spend the next several minutes sensing your breath and the movement. As your state of relaxation deepens, an easy rhythm will naturally begin to settle in.

Taking time each day to consciously calm the mind, relax the body and connect with your breath can have a tremendous impact on your overall health and well-being. Plus, when it comes time to flee from that tiger you will have a reserve to call upon to kick-start you into action!

--

Book a FREE Consultation today.

A Fresh Breath of Embodied Well-Being

by Buffy Owens

Spring marks a time of transition between the stillness of winter and the liveliness of summer with signs of new life emerging at every turn. As we approach the first day of Spring next week, I encourage you to explore the seeds of wellness that may be taking root in your own life. As a Well-Being Coach, my goal is to help connect my clients with their vision of Embodied Well-Being and help them to get there.

The Embodied Well-Being approach to Coaching is based on the belief that awareness of mental processes and bodily sensations can provide feedback and guidance about every aspect of your life. By consciously choosing to act on this information you can reduce stress, bring a greater sense of balance into your life and maximize your innate potential for creativity, success and personal growth.

We naturally want to move in the direction of well-being and once the obstacles which impose stress on our minds, bodies and spirits are removed, Embodied Well-Being can occur. What obstacle are you ready to release to live a fuller, healthier life?

Enjoy these 9 Empowering Steps you can take in your life right now to bring about a sense of balance, lightness and convert your obstacles into opportunities:

1. Find time to mindfully move each day - go to an Awareness Through Movement® class, learn yoga, take a vigorous walk, practice deep breathing for 15 minutes or nourish yourself with a massage treatment.
2. Experience nature - take a walk on the beach or a dip in the ocean, walk barefoot on grass, sit under a tree, stand in the rain.
   
3. Kick the Caffeine - caffeine and refined sugar can stress the liver. So replace coffee and colas with water infused with cucumber, lemon or orange slices.
4. Increase liver-loving foods in your diet - try adding foods such as kale, parsley, watercress, asparagus, dandelion greens, unpeeled cucumber, sprouts, collards, and celery to support the Liver.
   
5. Pamper your skin - as the largest organ, and the first level of protection for your body, your skin requires special attention. One of the best thing you can do for your skin is a whole-body oil massage in the morning before you shower. The massage not only tones the skin, but improves circulation and helps flush out toxins.
   
6. Mind your behavior - discover the power of an anchor. Pick something you enjoy (the sunset, your favorite car or your new favorite song) and every time you see, hear or smell your anchor take a moment of beauty. Come into your breath and think of three things that you are grateful for right now.
7. Clear your way to power - make one powerful decision right now and act on it. This can be a baby step like throwing something out that no longer serves you, wash your car, clean a closet, a room, or even a drawer. Give away an item of clothing.
8. Move into meditation - give yourself the gift of presence by spending 5 minutes a day in meditation. This simple practice relaxes the body and the mind and releases accumulated stress, reduces anxiety and lower blood pressure. Start with a guided Moving into Meditation session with Conscious Movements.
   
9. Be open to life - try something different, learn something new, and let your creativity move you onto uncharted territories.
   

Book a FREE Consultation today.

Pulsing to the Rhythm of Health

by Buffy Owens

We are rhythmical beings living in a world pulsating with life. Our lives pulse with the rhythm of our inner landscapes - from the pounding of our heartbeat and the tempo of our stride, to cycles of our sleep patterns and the cadence of our brain processes. We are also surrounded by the sweet music of life. Just notice the cycle of seasons, ocean waves, the pitter-pat of rain and even the sound of a passing car.

If you have ever been a part of a drum circle or enjoyed the sound of the symphony, then you know how music can move you emotionally, spiritually and physically. Joining in the music making can actually give you a direct link to changing the tempo of your attitude or exploring the sensations of your body.

Drumming for health today has merged the primal beauty of ancient healing arts, practiced for tens of thousands of years in all cultures across the globe, with modern science.

"We know from the research that active drumming effects humans on the cellular biological level," explains
Kat Fulton, MM, a board certified Music Therapist who with specialization in Neonatal Intensive Care Unit and rhythm-based wellness. "Group drumming studies have shown a 62% increase in individual mood state. The same studies also showed a significant decrease in stress hormone and an increase in white blood cells. There have been other studies that show an increase in hormones that corresponds to our immune system from a single session of music therapy."

So where do you begin? You can seek out a Music Therapist like Kat Fulton or you can follower her simple guidelines for beginning where you are:

Before playing: Please remember that there is no judgment in drumming for health. This is all about the process, not at all about the product. There are no mistakes; there are only opportunities to be YOU!

Prepare: If you have a small frame drum at home, hold it in your lap either face down or on its side. If you don't have a drum at home, feel free to engage in gentle body percussion instead. You can make up your own movement and rhythm in the process! Use your hands to gently pat different areas of your body, make sounds by stomping your feet, or use your voice and mouth for rhythm.

Center Yourself: Find a comfortable spot to sit or stand, and take a few deep breaths. Become aware of your feelings, thoughts, surroundings, and let them go.

Be Present and Drum: When you are ready, play. Play anything. Bring your awareness to the rhythm while letting go of any self-judgment or criticism. Instead of imagining the rhythms coming from you, imagine the rhythms coming through you.

Savor: After your drumming excursion, take a few moments of silence to allow the rhythms to permeate through your body, mind, and spirit. Take this feeling with you through the day, and remember that which you already know!
---
Kat Fulton, MM, MT-BC
soundhealthmusic.com
858-205-8660 phone
858-433-2960 fax

---

Book a FREE Consultation with Buffy Owens today.

Minding Your Health

by Buffy Owens

Often when we think of staying healthy we think of all the doing that we must commit to - exercise, diet, nutrition, regular check-ups, etc. But how often to we embrace the being of health - the mental, emotional and spiritual aspects of living a fulfilled healthy life?

Over the past decade many doctors and researchers have been asking that very question. As a result, the practice of mindfulness and meditation have both found their way into research laboratories, mainstream media and the ever evolving world of medicine.

Some research has shown that cultivating mindfulness and practicing meditation can help to reduce the impact of chronic pain, slow the process of aging in the brain, lower blood pressure and be a powerful adjunct to conventional treatments for a variety of other medical and psychological conditions and symptoms.

I recently had the opportunity to speak with Steve Hickman, Director of the UCSD Center for Mindfulness. I asked him to tell me about the benefits of a mindfulness practice and how his program teaches mindfulness.

"I'll distinguish between mindfulness and mindfulness practices," began Dr. Hickman. "Mindfulness is the quality of mind and attention that is cultivated via a variety of means, including meditation, yoga and other meditative practices such as Mindfulness Based Stress Reduction. Mindfulness is good for health because it allows us to tune in very directly to our experience in a given moment and to bring all our resources to bear on that moment. This means that we make choices more in line with what is important to us, can notice when conditioning or habits are limiting our perceptions and our actions, and see more clearly any given situation, challenge or choice. It is founded on the basic belief that there is more right with you than wrong with you. If you allow yourself to 'get out of your own way' and see things as they ACTUALLY are, rather than how you see them through the lens of automatic pilot, you will act more in accordance with your own well-being and that of the world in general."

Dr. Hickman's program at UCSD specializes in teaching mindfulness through the practice of Mindfulness Based Stress Reduction (MBSR), the work of Jon Kabat-Zinn's. And as the good doctor Hickman says, "MBSR is one means of cultivating mindfulness in a fairly structured, systematic and empirically tested way."

MBSR classes are a mixture of formal mindfulness practice such as meditation, yoga and mindful walking, as well as group interaction and didactic teaching. Classes run for 8 weeks. However, "the real work happens not in the weekly class period", says Dr. Hickman, "but in the time in-between, when people are expected to practice at home 30-60 minutes a day, using guided audio CDs and other practices. This is not a tool or a technique, but a way of engaging with life. It needs to be practiced regularly and slowly woven into how each person goes about his or her day and how each person makes choices and engages in life in general."

This year consider the benefit of non-doing as a route to well-being.
---
Steve Hickman
mindfulness.ucsd.edu
(858) 822-6868

Resources
Jon Kabat-Zinn's book "Full Catastrophe Living" is a great introduction to MBSR.
"The Mindful Way Through Depression" by Zindel Segal
"Calming Your Anxious Mind" by Jeff Brantley.


---

To book a Moving into Meditation session with Conscious Movements click on the button below:

Open Your Heart - Falling in Love with Posture Therapy

by Buffy Owens

Have you ever been told to stand up straight or realized you have a better view of the sidewalk than the sunset? Well if so it is time to fall in love with upright alignment.

For many of us aching muscles, joint stiffness and general discomfort have affected us at some point in our lives. In fact more and more people are seeking relieve through massage, osteopathy, physical therapy or chiropractic.

But what if there was a way that you could enhance any of these treatments and address some of the fundamental causes of your aches and pains? Well postural therapist and therapeutic Pilates instructor Kristi Anderson say you can do just that. By employing a variety of stretches and gentle exercises designed to restore your posture to its natural state, you easily rebalance your body's muscles and joints.

"The beauty of Posture Therapy," says Kristi, "is that it is accessibility to a diverse audience, from seniors to new mothers to elite athletes. It meets the body where it is at, to return a sense of balance, vitality and confidence to a body through returning optimal alignment."

As Kristi explains, the effects of every day life can lead to poor posture. Participating in a personalized series of release exercises and gentle strengthening exercises can "help to undo the effects of gravity, injuries, childbearing, bone density changes, even emotional distress such as grieving which change how the body moves."

This Valentines day take some time to open your hear and enjoy the following exercise recommended by Kristi Anderson.

Floor Presses
This exercise helps open the chest and return the head to a less stressful position atop the shoulders when standing. With time, it can also return flexibility to the spine and shoulders as the neck finds more freedom through new alignment. Rounding of the shoulders and upper back are reversed with practice, but take your time and work slowly. Posture Muscles are endurance-oriented, which means they work over time, not in a power sense. Perform more repetitions at a low-intensity to ensure you are using the appropriate area and not compensating with some of the larger areas.
1. Lie on the floor on your back with your knees bent. Place your arms in a "goalpost" or "cactus" position - elbows on the floor beside your shoulders, backs of the hands on the floor by your ears, elbows bend to 90 degrees. If the backs of your hands don't touch the floor, let your fingertips face the ceiling while keeping your elbows on the floor.
2. Slowly press your elbows (and hands, if they're touching) into the floor until you feel some activity between your shoulder blades. You'll feel your chest open and your collarbones expand. Keep your neck and tops of the shoulders relaxed as you do this. Repeat 15-20 times, at a low-intensity.
3. Rest a few minutes, then perform a second set.
4. Slowly return to standing and notice how your neck, head, shoulders and even hips feel.

Resources
DVDs
"Roll, Release, Rebuild" by Kristi Anderson
"Stretch, Release, Rebuild" by Nathan Briner
"Posture Solutions" by Egoscue

Books
"Pain Free" by Pete Egoscue
"Pain Free for Women" by Pete Egoscue
"The New Rules of Posture" by Mary Bond
"Muscular Retraining for Pain-Free Living" by Craig Williamson

San Diego Websites
www.posturerx.com
www.egoscue.com
www.symmetryforhealth.com

---

Book a FREE Consultation with Buffy Owens today.

Setting the Intention to LOVE Your LIFE!

by Buffy Owens

Ahh...I love this time of year! The energy all around is bustling with parties and celebrations. While at the same time the weather outside and the early nightfall encourage us to turn inward. What a beautiful combination of energy and stillness.

One of my absolute favorite rituals for this time of year is allow myself time to reflect on what has come to pass and envision what is to come to be. A perfect balance.

MAKE YOUR PEACE

When you truly release your past, you can move forward into your future with energy, excitement and a fresh perspective. You can root yourself fully in your personal integrity and you can live freely in the moment. Now is the time to clean out the old and make room for the new. Below is a simple exercise to help you along the way.

Take a moment, a day or a weekend to retreat and honor yourself. Ask your higher self:

• What is incomplete for me right now?
• What habits or beliefs no longer serve me?
• What projects, tasks or relationships are keeping me from expressing myself fully?

Then simply listen to what bubbles up from inside. Keep the filter off. Allow yourself to write down anything that comes to mind no matter how big or small. Then simply make a list of those thoughts along with the actions necessary to have completion. Once your list is complete, decide when you will have each item finished. You can make this a detail-specific timeline or you can simply commit to tending to an item or two a day. Don't worry if you have a few things that stretch over into the new year, just having them down on paper and making the commitment to being complete will allow you the internal space to move forward.

TAKE A STAND

Setting a clear intention for the next twelve months can change your life forever. Perhaps you have some specific resolutions you have been toying with or some "shoulds" about health or finances floating around in your mind. What if you let all those specifics go for right now and simply commit to living a life you love and to loving the life you live. How would your choices be different if you stood in this commitment every day. How would your life be different one year from now? Declare your intention and then commit. Return to your commitment daily by allowing yourself a couple of minutes every morning and every evening to revisit your commitment. Perhaps you pray or meditate. Perhaps you speak your commitment out loud or read it to yourself. Do whatever moves you!

---

Book a FREE Consultation today.

Conscious Eating

by Buffy Owens

We are the conscious creators of our lives! Where we choose to put our awareness and intention truly determines what we create and receive in our life. This includes the nourishment of our body.

By paying attention to a few simple principles, you can help your system extract the highest levels of nourishment from everything you eat! Simply pick one or two of the following practices to integrate into your life each week. Before you know it, each meal will be an expression and celebration of your soul. Enjoy!

• Take three deep and soulful breaths before you eat. This will allow you to relax and connect with yourself, your nourishment and your surroundings.
  
• Take a moment to say a prayer or send gratitude to your food. Remember everything that you eat was once living. So allow yourself to honor the precious cycle of giving and receiving life.
  
• Don't eat when you are upset. If you are upset, allow yourself a moment or two to breath and get grounded. You deserve to enjoy yourself.
  
• Eat in a settled environment. If your environment is crazy (kids, family and more kids), see if you can take on the practice of truly tasting everything on your plate three times. Three mindful bites.
  
• Sit down to eat. This will assist your mind in settling vs. running around, and around and around.
  
• Eat only when you feel hungry. This may not be possible on those special days we spend with our families. However, notice when you eat out of habit or hunger on the days in between.
  
• Don't talk with your mouth full, or while chewing at all, but engage in pleasant conversation between bites. Can you taste while you talk? Enjoy your food, then enjoy your company. That my friend equals a lot of joy!
  
• Set your utensils down between bites. This little gesture and movement actually takes up time and can be used as a reminder to consciously chew your food.
  
• Wait until one meal is digested before you eat the next. Often we interpret indigestion as hunger, so take note of how long you are waiting between meal.
• Eat at a moderate pace. You already know this golden rule.
  
• Sip warm water with your meals. If you drink with your meal try having something warm or at least room temperature. This will help keep the heat on for digestion.
  
• Step away from the food table. Sometimes the best thing you can do is flee from temptation!
  
• Sit quietly for a few minutes after your meal.

Most of All, Enjoy Yourself!

Book a FREE Consultation today.

Mindfulness & Yoga Following Your Inner Rhythm

by Buffy Owens

Human beings are about 70% water and like all things of a watery nature we are affected by the phases of the moon. Each phase of the moon is determined by the its relative position to the sun and the earth. For instance, when the moon is full it rests on the opposite side of the earth from the sun. Thus the gravitational pull is divided with the moon pulling in one direction and the sun in another. New moons on the other hand, occur when the moon lies between the earth and the sun. Here the gravitational pull is heightened in one direction. These subtle differences throughout the various phases creates an 'energetic' or gravitational experiences that we can explored through a mindful practice of yoga and as women, through awareness of our (moon) menstrual cycle.

The moon has long been linked with the power and wisdom of the Woman's Cycle. Many cultures believe that the cycle of the female body is closely linked to phases of the moon. As a matter of fact, the terms "menstruation" and "menses" are derived from the Latin word mensis (month), which in turn relates to the Greek word mene (moon). This correlation may be due to the fact that the average mentrual cycle is 28 days and the fact that the moon also takes close to 28 days to revolve around the Earth (actually 27.32 days).

So what does all if the astronomy have to do with you and yoga?

Some authors believe that women who are not influenced by nightlighting ovulate with the full moon and menstruate with the new moon. Likewise traditional yoga studies explore the powerful link between the lunar cycles and prana or life energy.

In yoga, the full moon energy corresponds to the time when the force of prana is greatest. This is considered an expansive, upward moving force that makes us feel energetic and emotional, but not well grounded. During this time it is said that the main prana dwells in the head. As I mentioned earlier, the full moon is also the most prominent time for Ovulation. During the time of ovulation there is an abrupt rise in FSH (follicle-stimulating hormone), LH (luteinizing hormone) and estrogen. The rise of estrogen levels is associated with a rise in left-hemisphere activity (verbal fluency) and feelings of well-being. During this time women often experience a surge of energy and a clarity of mind. Ovulation, in a sense, is the peak time for mental and emotional creativity!

The new moon energy corresponds to the time when the force of apana is greatest. Apana is a contracting, downward moving force that makes us feel calm and grounded, but dense and less inclined towards physical exertion. Research has shown that most women start their menstrual periods during the darkest time of the new moon (between four and six A.M.). The time leading up to the menstrual cleansing brings with it the gifts of intuition and the ability to access to our subconscious. The rise in progesterone peaks just before menses and is associated with increased right brain activity and greater communication between the two hemispheres. Thus, this time is one of the greatest times to realize our subconscious workings and transform our lives.

Practicing Mindfulness and Yoga over time makes us more attuned to natural cycles. Observing moon days is one way to recognize and honor the rhythms of nature and the wisdom of our bodies. Back

"...it is all about learning to ride the lunar/moon cycle and the symbolic energy cycle within your period." - Menstruation.com

Book a FREE Consultation today.

Breathe in the Fresh Life of Spring

by Buffy Owens

If you woke up this morning, looked out your window, and got that warm fuzzy feeling inside – you are not alone. That sound you heard was a collective sigh of all of who realized that, yes, spring is here! The flowers are blooming, the birds are singing and a sense of ease and vitality fills the air. So why not join the party? Below are five simple lifestyle changes that will breathe new life into your body and your mind.

• Exercise your mind. Allow time each day to grow your mental muscle by doing mental exercises such as crossword puzzles, brainteasers, learning something new, reading a book or writing your own autobiography. Share your genius with others by taking a class, joining a book club or visiting a local museum with a friend.
  
• Move your body. Giver yourself the gift of movement each day. Even something as wonderful as a daily walk can increase your life expectancy and lower your risk of Alzheimer disease. Take time to explore your movement cravings. Try a new dance or yoga class or check out the local strength and exercise classes designed specifically for your age and movement needs. If you are really feeling the urge to explore something new visit an Awareness Through Movement class. These classes often contain a variety of movements that are novel and thus they challenge both your body and your mind.
  
• Eat more often. Shifting your eating plan to include five small meals a day will help prevent drops in blood glucose levels. Since glucose is the main energy source for the brain you are more likely to have an alert and attentive mind. For more food for thought try adding Omega-3 fatty oils to your diet along with a balanced diet.
  
• Relax and release. Taking 10-20 minutes each day to do relaxation exercises such as Progressive Muscle Relaxation (PMR) can actually lower your level of stress, relieve insomnia and preserve your memory. To do PMR simply find a quiet place where you can give your full attention to your body. Sitting, standing or lying down, begin at your feet and gradually work your way up the body ending with your face. Slowly contract one muscle group as you inhale (for example your feet) for five to ten seconds. Then exhale and release the tension in that muscle group. Try to focus on the sensations you feel as the muscle group relaxes. Then allow yourself 20 seconds to relax before you move on to the next muscle group (for example your lower legs).
  
• Take a nap. A brief 20-30 minute nap has been shown to have several benefits ranging from decreased blood pressure to memory consolidation of newly learned tasks. Plus wake up feeling refreshed and recharged, ready to enjoy a nice spring day!

As always, please check with your doctor before beginning any new diet or movement regimen.

---

Book a FREE Consultation today.