JoyFull Living by Louise Lavergne
When I was first opening JoyFull yoga; a nice couple was thanking me: “This town needs a yogurt place.”
Yoga is not a breakfast food nor a religion or doctrine. It means Union. This ancient science is superb for stress management and offers a discipline to relax and exercise the Body, Mind and Spirit improving muscle tone, circulation, balance and overall wellbeing.
According to reports by the National Institute for Occupational Safety and Health, stress is linked to 90% of illness and disease. Yoga is a powerful tool to help you maintain your healthy, JoyFull Jacksonville lifestyle. It doesn’t mean having to perform pretzel poses necessarily. I take the time to discuss what might be the best approach for a new student. I encourage you to try different classes within your interest and ability. Most teachers offer modification for all levels. I hear from a wide range of students ages 15 to 95. “I feel so much better since I’ve been coming to class.” Yoga is a practice. Start where you are right now and grow from there.
I think that the most important part of any Yoga is practice is Pranayama (the science of Breath.) Simply learning beneficial breathing techniques can change your life. As you connect with your breath, you can activate your body's own ability to relax, heal and restore itself. Proper breathing improves hiking, running, golfing, fly fishing, eating, etc… and even wine tasting is better if you know the art of deep breathing!
Here is a quick, easy way to get started and keep stress levels down throughout your day. Three Life Saving Breaths: In my corporate program Yoga on the GO tm I teach this practice of taking 3 deep breaths before or after at least 3 daily tasks such as shower, meals, driving, going to bed, etc … Start with one hand on belly – one hand on chest. Keep shoulders relaxed and roll them back and down. Feel the belly and chest expand as you inhale through the nose for a count of 8 (do 4 if it's too much, working up gradually to 20). As you exhale also through the nose for the same count, pull in at the navel to get all the air out. Invite each breath in with gratitude as you would a precious gift. Repeat 2 more times. In less then 1 to 2 minutes this practice helps the heart rate come back to an appropriate level and lowers blood pressure. It also normalizes the levels of adrenaline and cortisol in your body. (Prolonged stress produces harmful levels of these hormones)
Of course it only works if you “do it.” The more you practice, the easier it becomes and the greater the benefits. Remember to take time to Breathe.
July 2008 - © Louise Lavergne
www.joyfull-yoga.com; ( 899-0707) Louise is the owner of JoyFull Yoga LLC in Jacksonville where she offers group and private sessions. She is the yoga provider for Triune Integrative Medicine in Medford where she works with patients of Dr. Robin Miller. She is also a Motivational speaker. She has been practicing and teaching yoga and meditation for over 20 years.
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Yoga Breath to Stay Cool::
Yes it’s hot out there, but not too hot for yoga. The heat can help relax muscles during stretches but, ultimately when we feel too hot to move, we need to cool down. There is a yogic breathing technique that can really help called Sitali Pranayama. Sitali, means to cool- pranayama- is an aspect of Yoga that offers a scientific method for controlling the breath. As you slow down your breathing it is helpful in stilling the mind and produce deep relaxation. Prana (CHI) means vital life force energy and āyāma means to lengthen or extend.
This exercise may look funny but it will soothe and cool you on hot days - also great help for hot flashes. It has been put to the test with ancient yogis in the desert. It really works.
How To do it:
- Sit comfortably. Relax shoulders.
- Curl the tongue to make a U shape and protrude it slightly past the lips – if you can't make a U (don’t worry it’s genetic) just imagine it and draw the air through the center of tongue.
- Inhale deeply and smoothly through the tongue as if through a straw.
- Exhale through the nose. (You can relax your tongue for the exhale)
- Continue for at least 1 to 3 minutes
- To end inhale through the nose - hold. Exhale,
- Relax and smile. Enjoy a glass of water
You may notice a bitter taste at first. This is a sign of detoxification. As you continue the practice of Sitali Pranayam the taste of the tongue will ultimately become sweet. This technique activates the liver, the spleen and improves digestion. Students who practice this regularly have also attributed benefits of rejuvenation & detoxification.
How does it work? You can think of it as part of nature's own air conditioning system. As the air comes in through the tongue, it reduces the fire energy principle referred as pitta, in Ayurvedic medicine, which is associated with the catabolic processes in the body. Not so unlike your dog’s panting. I will be teaching this technique this month in all my classes. I can also teach you a version that is more subtle to practice wherever and whenever you need it.
Of course it only works if you “do it.” The more you practice, the easier it becomes and the greater the benefits. Remember to take time to Breathe.
August 2008 - © Louise Lavergne
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Back to school with less stress.
The moment so many parents have been waiting for-- back to school-.
There are so many emotions around this time of year even if you don’t have kid. It’s a sense memory that seems to give us all the urge to buy school supplies. And, whether the feelings are excitements, joy or dread… This is a stressful time for both parents and kids as we transition from the lazy days of August to the deadlines and realities of getting back to work/school. How do we keep our spirits up and as we shift gears? Taking steps to keep the stress levels down is important. Here are a few tips to help kids and parents as they get ready for a successful school year.
- Write things down- Make lists. Every night, go over what is needed for the next day. Leave everything you can get ready beforehand by the door.
- Identify the big rocks and little rocks. Get the hardest/longest part of the homework/task done first.
- Forgive yourself and others at the end of each day. Talk about it. Let go of resentments and grudges. If something did not go well, discuss other ideas and strategies that might have made it better.
- Schedule time to do things you love to do; at least one small thing each day. Something to look forward to on the weekend helps to motivate getting through the week.
- Make a gratitude list and add at least one thing every day. You can share it with each other every Sunday night.
- Putting something that is special in your child’s locker or lunch bag ie: a note, a picture, an unexcepted favorite food…for adults –having plants, flowers or a picture you love at your desk or work place if possible.
- Laugh out loud together often. Laughter is a powerful way to diffuse stress and boost your immune system
- Practice random acts of kindness. Giving your child the task of thinking of one nice thing to do for a family member or friend – chose a day or make it a daily task.
- Eat right, avoid junk food- exercise, get good rest and drink plenty of water.
- Most important, take time to Breathe! Remind each other, especially in stressful situations. Make it fun- come up with a code word or phrase like “peanut butter jelly” or simply saying “let’s breathe” or “belly breath.” Try to agree to the same code words.
Of course it only works if you “do it.” The more you practice, the easier it becomes and the greater the benefits. Remember to take time to Breathe.
September 2008 - © Louise Lavergne
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Giving thanks and feeling good.
Thanksgiving is one of the most celebrated and travel-intensive holidays not just because we all love a turkey dinner. It's because we intuitively know the importance and joy of gathering, from near and far and giving thanks. At this time we are reminded to ponder and consider the many wonderful blessings in our life. The value of gratitude as a powerful daily practice is inestimable.
Yet, through all the hustle and bustle of getting there, preparing and cooking, stress often gets the best of us, and we end up exhausted and sometimes more resentful then grateful. This is the result of neglecting our “self-care” routines. We don’t get to class; we miss our yoga/meditation time, our walk/run. Mostly, we simply forget to breathe! This is a perfect time to remind you of the Three Life Saving Breath (should it be Breaths) I shared with you last September (click on JoyFull Living): Taking three deep breaths 3 times a day can help with holiday stress. If you make the time to take care of your well being, you have a better chance at staying healthy, happy and grateful. We're all busy so, in the midst of our multi-tasking, let's consider cultivating a daily attitude of Gratitude as part our self-care practice. Start by making or reviewing a gratitude list daily. Be sure to include all the people you are grateful for and attempt to share your gratitude with them. William James tells us: "The deepest craving of human nature is the need to be appreciated."
Here's another powerful Yoga on the go ® breathing exercises to include in your daily practice: The 4/4 Breath. Use it anytime you need quick stress relief or an energy boost for that afternoon slump. You can practice it standing in line at the store, while traveling or while taking a break during cooking,
How to practice the 4/4 Breath:
- Keep shoulders relaxed and down - you can do this sitting or standing.
- Inhale, breaking the breath into 4 equal parts, filling the lungs completely by the 4th.
- Expand the abdomen with each sniff in.. Be careful not to take in too much at the beginning; strive to make each sniff equal- it takes a little practice.
- As you exhale, release the breath equally in 4 parts, emptying the lungs on the 4th. Pull in the navel with each exhale.
- Breathe through the nose only.
- If you can, bring hands together at the chest in prayer pose, using about 5 to 10 Lbs of pressure. Or simply put one hand on belly to feel it moving in and out.
- Again relax shoulders.
- Schedule a time to practice daily and then again whenever you feel tired or your energy is low. End with a few deep breaths, taking time to ponder one thing you are grateful for. You can add more things as time permits (work your way down your list.) As it comes to mind, bring it into your heart for a few breaths.
- For the last Breath, hold it in a few seconds; then as you exhale mentally say "Thank You".
I end most of my classes with this because as we allow ourselves to soften and ease into gratitude, an amazing thing happens - we feel good. Not just about ourselves but about others. "If the only prayer you said in your whole life was, "thank you," that would suffice."
Meister Eckhart. Of course, it only works if you “do it.” The more you practice, the easier it becomes and the greater the benefits.
Finally, after you've had your dinner and you get to the “oh no I ate too much!” part, remember that breathing also helps with your digestion. So Remember to take time to Breathe.
With Gratitude © Louise Lavergne
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Gifts of the heart - the present is the moment- the moment is the present
This holiday season, with the financial crisis in our country, it may be challenging to have feelings of abundance and joy. With limited resources, gift giving can be stressful and often start an unfortunate chain reaction- feeling bad for not being able to buy something, which leads to feeling frustrated; also feeling angry with ourselves and/or the world for being in that situation. Then we have two choice: to buy it anyway and forget about the reality- which leads to feeling worst when the bills come, starting the New Year with panic and dread; OR to spend judiciously, respecting our reality and embracing the opportunity it offers us to be creative and get to the deeper meaning of the holiday season. Good will towards each other starts with how we feel about ourselves. How can we feed the inner fire of feeling good inside? Through service, helping others, giving of ourselves, our time and celebrating the moments with the people we care about. Also I recommend a daily practice of appreciating the simple things like the gift of breath. Start by thanking your body for waking up, then taking a deep breath into your belly, receiving it as a precious gift and go from there. Know that the best present is you!
We are all connected and what we do and feel affects everyone around you. If we let the Light of appreciation shine in our minds and hearts we will give a great gift to the world. Sharing a smile and a happy heart through out our day brings an inevitable chain reaction of good feelings that perpetuate Joy-full living. That is what the world needs now. The New Year gives us a feeling of hope as we start fresh especially if we navigate the holidays responsibly we can choose to move forward in Joy and transform our current situation.
Every time you see Lights whether they be Christmas, Hanukah or Kwanza Lights, let it be a reminder that the light in our hearts can be abundant no matter what is in our wallet. Remember to take time to breathe and celebrate.
With Gratitude © Louise Lavergne
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From the Heart
February is when we can look forward to celebrating Valentine’s Day. This is not just a good excuse to eat chocolates, but a time to think about our heart – the romance of our emotional hearts and our physical hearts. Taking care of our daily stress is crucial to our hearts’ wellbeing. Let’s look at a few ways that stress is harmful to the heart specifically. (For more information on heart health from a a variety of medical journals, go to WebMed.com.)
- Acute stress has been associated with higher risk of serious cardiac events, such as heart-rhythm abnormalities and heart attacks.
- Sudden stress increases the pumping action and rate of the heart and causes the arteries to constrict, thereby posing the risk of blocking blood flow to the heart.
- Stress causes blood to become stickier, increasing the likelihood of an artery-clogging blood clot.
- Stress may signal the body to release fat into the bloodstream, raising blood-cholesterol levels, at least temporarily.
- In women, chronic stress may reduce estrogen levels, which are important for cardiac health.
Yoga has been proven to be very effective in relieving stress and improving cardiovascular health. This month in my classes we will practice the heart Mudra (hand position) as well as other exercises to ease tension and support heart health.
Another great way to take care of stress and celebrate Valentine’s Day is to share yoga with a partner or friend. Yoga can open the door to healthy communication. It can bring us closer as we cross over the turbulent waters of stress to arrive together to a peaceful inner place. Also, many yoga poses can be improved by working with a partner. Start by sitting back to back, if using chairs, sit sideways so your backs can lean on each other. Begin taking slow deep breath as you lean on each other sitting up. You may find that after a short time your breathing is synchronized. Then take turns leaning back and forth slowly, giving each other a chance to stretch a little more each time.
On February 15th we are offering a couple’s yoga class for all levels. It’s a great opportunity to introduce someone you care about to yoga. It’s a fun and caring way to connect and work together on feeling better. Call to reserve- space is limited
Remember to take time to breathe and say I love you, from the heart.
With Gratitude © Louise Lavergne
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Planting a Gratitude Garden
Spring is in the air and with it the promise of summer. There is a natural burst of energy that we all get in the spring from the extra sunlight. We get overly enthusiastic in our outdoor activities, like gardening, and we pay the price, usually in the lower back and shoulders. It’s important to maintain balance in mind and body even when we get too busy to take time for our practice. With YOGA on the GO™ we can make the garden part of a meditative yoga practice. Here is a great way to integrate yoga and gardening by creating what I call a “gratitude garden” that can be nurturing and healing from the inside out. Any size garden will do; it can be one pot, a flower box, etc…
- Start with a deep breath into your belly; invite the sunlight into your lungs and hold the breath filling your whole body with sunlight. Repeat that for at least 3 breaths.
- As you set out your plan for what you will plant, make a list of a few of your favorite yoga poses & stretching exercises (we will be learning specific “garden friendly” exercises in class this month) Keep your list with your gardening tools. Don’t forget to bring water for yourself as well.
- Set a kitchen timer to go off every 10 to 15 minutes, and each time it does, stop, stand up, interlace your hands behind you and stretch. Again breathe in the spring air; invite it to renew every cell in your body. Take at least 3 breaths, and then shake out your hands.
- Next, take a deep breath, reaching your arms up to the sky, grateful for the gifts of the sun. As you exhale, bring your hands down toward the earth, grateful for the gifts it brings. Repeat at least 3 times, then practice one of your poses &/or stretches (from your list) before returning to your gardening task.
- As you are planting, take a moment to acknowledge each seed and/or seedling. Give them each a special breath: inhale through your nose deeply and exhale through your mouth as if you were whistling towards it. As you exhale, mentally say, “thank you.” Repeat for each one…
You have now planted a gratitude garden.
Maintaining a grateful heart is a powerful way to maintain a healthy heart. It contributes to our sense of wellbeing and connects us more deeply to the ‘NOW.” As you tend to your plants, take time to clear your mind of any negative thoughts. Become the observer and realign your thoughts with the task at hand.
At least once a day, sit or stand near your gratitude garden and breathe into your heart. As you hold each breath for as long as you can, let it fill your whole body, expanding the belly. As you exhale, imagine the breath coming straight up through the top of your head, sending a thank you note to the Universe. Do this for at least 3 breaths. Don’t forget to take as good care of yourself as you do your garden. Remember to take time to breathe- and smile.
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Health is Wealth
I recently read about the latest American epidemic: Money Anxiety Disorder which creates the acronym M.A.D. Though each individual is affected in varying degrees, we are all feeling the impact of M.A.D. As the market continues to waiver, the stress levels are going up. A survey conducted by the American Psychological Association found that “80% of us are finding the financial crisis a significant cause of stress.” A year ago it was reported to be 66%. I suspect that it may be higher but stress can be a subtle condition and people often don’t realize that it is affecting their health until the impact causes serious physical illness or major emotional issues! Stress is linked to 90% of illness and disease according to reports by the National Institute for Occupational Safety and Health.
M.A.D. has to do with the breakdown of what we have come to count on to feel secure: a nest egg, a job and a home. Positive reminders such as: “Your net worth doesn’t equal your personal worth,” can help deflect the paralysis and insecurity that financial panic can cause but we need a little more than that. We need to rebuild our sense of security from the inside out. Yoga and Meditation practices give us tools to not only diffuse stress but also to restore our foundation from the core of our being. The fact is that our economy is currently unwell. There are many factors out of our control. The one thing we can take control of is our personal wellness program. Most of us are in “cut back” mode and we need to choose what we discard wisely. Taking the time for self-care is crucial. We need to remember that ‘Health is Wealth”. Most exercise programs can be beneficial in relieving stress but we need to make the most of the time we invest. The main key to remember is; while you are exercising, if your attention is on watching TV or listening to the radio with the steady reports on the “Economic Crisis,” your stress levels may not improve.
Tips to make your exercise time more effective in lowering stress
• Don’t disconnect from your body during your workout by reading or watching TV especially the news.
• Mindful breathing can help you stay connected with your body and state of mind. This can also improve the result of your work out.
• Focus on something that is positive and makes you feel good.
• Use music you enjoy while you are exercising and if you can, choose a setting that inspires you. For example if you are walking or running; go to a park, or trail. Be grateful for all the beauty we have around us in this Valley
• Make workout time worry free time. Decide to take that time to focus on feeling better and clearing your mind
• Drink plenty of water.
• Start and end you workout time with three slow, belly breath.
• Do something you enjoy.
It is crucial now more than ever to take charge of our own well-being because that is truly our wealth that no stock market can affect. How we deal with stress on a daily basis, moment to moment is important especially in times of acute stress. It keeps our foundation strong no matter what happens around us.
On June 13th, Dr Robin Miller and I will be presenting Yoga on the Gotm and Healthy Aging: the ultimate wellness program, at the Jacksonville Library from 10am-12pm.
This is a wonderful opportunity to learn more ways to assist you in creating and maintaining a healthier and happier body and mind.
YOGA on the GO™, a program designed to help you with stress relief, offers quick, easy and effective techniques and strategies for your daily life. Dr. Miller will talk about Healing for the 21st Century and will provide important health information on maintaining and promoting health, as well as insights into how we age. Call or email to reserve and find out more.
Remember to take time to breathe- and smile.
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JoyFull overnight guest hosting.
It’s summer time, and with it the fun of Britt, Shakespeare and visitors. It’s great to have the chance to spend time with family and friends...but house guests can be stressful. Of course, the level of stress can vary depending on the accommodations you have available and how long they are staying. When guests arrive, we tend to drop all our regular routines and activities to focus on our guests. We’re usually okay for the first few days, but the longer the stay the more we get annoyed about the things they do or don’t do. As Mark Twain famously said: “House guests are like fish; After three days they start to smell.” It does depend on the fish—I mean the guest! It also depends on how we get ready for our anticipated visitors. Here are a few tips to alleviate the potential for stress and accentuate the enjoyment of hosting overnight guests. This information can be sent ahead in an email or letter before your guests arrive. Be sure to let them know that you are looking forward to their visit and include directions if they are driving.
- Send a list of websites or mail them brochures of things that will be going on while they will be in town. Ask them to decide what they might like to do so you can plan accordingly. You can also pick up tourist information to have at your house for when they arrive. Be sure to include a copy of “The Jacksonville Review.”
- Don’t discontinue your wellness program completely. It is important to let your guests know what you have going on. I so often hear people say –“I can’t come to class or go to the gym because I have house guests.” But an alternative would be to invite them to come with you if that is possible. You may inspire them with your example.
- Explain your routines to them, such as your preference for sleeping in or getting up early, so they know what to expect and so you can accommodate each other.
- Get a list of what they like to eat or even more important, what they do not eat.
- In the kitchen, let them know specific things you would like them to do. You can give them the opportunity to cook for one or more nights of the visit. If your guests have very specific dietary preferences, take them shopping and let them do the preparation.
- Some guests always want to help so have a few projects lined up for them to choose from, e.g., stacking wood can be fun for a city person who never gets to do it.
- Let them know of your expectations regarding housekeeping, e.g., “we have a ‘shoes off’ household;” or “everybody cleans up after himself in the kitchen,” etc.
- Don’t feel that you have to be the entertainment all the time. Give your guests the opportunity to go exploring on their own.
- Allow time to just be with each other. Go to a restaurant at least one of the nights so you can have the time to enjoy each others company.
Here’s one great way to share wellness and sightseeing: On August 1st, the Crater Lake Trust is presenting a Yoga on the Go day at Crater Lake. This is an all inclusive day. For more information and to register, go to www.craterlaketrust.org or call me.
Enjoy every moment of the summer. Be grateful and you will be joy-full.
Remember to take time to breathe.
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Beating the odds of the Flu and other bugs…
I believe that stress and fear, which make us more susceptible to all forms of disease, are the number one causes of so many people getting sick. As the holidays approach, stress levels go up, and we have more excuses for not taking care of ourselves. You can do more than use sanitizer to prevent getting sick. The following tips have worked for me, my family and clients. They will help you to diminish your chances of getting ill, and will keep your immune system strong. None of the following is meant to replace the advice of your Doctor.
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Wash your hands often. This is the number one preventative measure you can take. A few squirts of sanitizer are not a substitute for hand washing. You can pick up germs from what you touch. Keep your hands away from your face. Lather your hands well for at least 30 seconds, or the time to sing the ABC song, and then rinse off the soap for another 30seconds. It is not necessary to use anti bacterial soap. Be sure to include the areas under your nails, as they are a breeding ground for germs. Take the time to dry your hands – make it a time to breathe. Studies have shown that drying your hands is also important in removing germs. Take the time to teach your kids how to wash and dry their hands.
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After you brush you teeth, clean your tongue. Use a tongue scrapper or your toothbrush, then rinse with salt water.
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Sneeze or cough into a tissue, then throw it away.
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Nasal wash with a saline solution (salt water). You can now get a “Neti” nasal wash at the drug store. Nasal irrigation should not be performed if you are suffering from acute sinusitis.
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Clean surfaces that you touch with a germ-killing disinfectant. Avoid overuse of anti-bacterial soaps as they can cause the bacteria to develop immunity to the disinfectants. Use other natural antibacterial products such as grapefruit seed extracts, baking soda, vinegars, ionized water products, tea tree oil, etc.
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Expose yourself to the Sun in the morning and it will raise your level of vitamin D, a key component in the body’s ability to resist disease. If you are unable to work with the Sun directly, talk to your Doctor about vitamin D supplements.
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Begin each day by drinking a cup of HOT water before you drink your coffee or anything else. Do this again at midday and at night. Drinking hot water purifies the bloodstream. Some evidence suggests that it also helps to remove built up deposits in our nervous systems that are responsible for creating negative thoughts and emotions.
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While you are healthy, exercise daily. A good morning exercise is: lie on your back, raise your hands and feet toward the ceiling and shake them vigorously for three to eleven minutes. This simple exercise will strengthen your immune system. Walking and Yoga are also great ways to get a good workout, as well as reduce stress.
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Meditation increases endorphins, decreases cortisol levels, and fosters the positive states of mind that promote better health. Sit and breathe slowly for a few minutes.
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Get sufficient rest every day. Resting and relaxing restores balance to the body and the mind.
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Cut, or significantly reduce, refined sugar, saturated fat, alcohol, and caffeine from your diet, as they can weaken your immune system.
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Keep your feet and neck warm. Cold feet and a chilled neck cannot cause a viral infection; however, cold causes the body to contract and weakens the circulation. This is also true for mucous membranes in the nose. When mucous membranes contract, they dry out, allowing dust and bacteria in as the nose stops its filtering function.
WHAT YOU CAN EAT or DRINK TO FIGHT PATHOGENS
1. Garlic, ginger and onion strengthen the immune system, helping to fight and reduce the symptoms of bacterial and viral infections. Eating 3 cloves of raw garlic three times a day, morning, midday, and night is recommended. Drink a lot of water with it. Dice the cloves, add some olive oil, and spread on bread or toast. If you can not do this, try odorless garlic capsules. To eliminate bad breath, chew on a few cardamom seeds, parsley, or fennel seeds. Chlorophyll capsules also effectively counteract odor.
2. Black pepper fights viruses: make an infusion with cinnamon, ginger, cloves and black pepper. Add almond or soy milk and honey to taste.
3. All Medicinal Mushrooms. This is also great for your liver. I like using the Chi Tox green tea and mushroom extract in my cup of hot water. (Available at JoyFull Yoga). Cooking with Shitake mushrooms is a good idea. Regular white or crimini mushrooms do not have the same healing properties.
4. Elderberry Capsules or Tincture (not lozenges or candies) when taken in concentrated form, has been shown to be effective in fighting influenza A and B viruses.
5. Goldenseal, Echinacea, and Parsley can be taken to strengthen the immune system. It is advised that you take these at the onset of illness. Do not take for an extended period of time. Goldenseal can cause diarrhea and stomach upset. Echinacea is only effective at the initial onset of symptoms.
6. Turmeric is believed to help purify the blood, clear the skin, heal reproductive organs, and balance blood sugar with its natural antibiotic properties. Do not take turmeric if you are pregnant.
I take a product called “Cold and Flu” that combines all the herbs, and more, by Quantum Herbal, available at JoyFull yoga or online, as a preventative and quick way to bounce back.
I want to express my gratitude to the community of Jacksonville and wish you all a very happy and healthy Thanksgiving.
You can review more information at http://joyfull-yoga.com/joyfull-living.htm
Remember to take time to Breathe.
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Living like it matters
Living in the moment for certain but it also requires acceptance of what is and the courage to live your life as if each moment were the last. “True happiness is in the love-stream that springs from one’s soul; and he who will allow this stream to run continually in all conditions of life, in all situations, however difficult, will have a happiness which truly belongs to him, whose source is not without, but within. “ Hazrat Inayat Khan; Sufi Teacher 1882-1927
How can we do that in the face of tragedy and loss? Is joyful Living only possible when things are going our way? The loss of a loved one is one of the greatest challenges, yet it can be a wake up call. The fact that we are alive means that we will die. This is the simplest, most obvious truth of our existence, and yet very few of us have really come to terms with it. The loss of our beloved community member and friend Bethany Mulholland this past month has given many of us the opportunity to wake up to the fact that life is here and now. One of the passages I was asked by Michael (Bethany’s husband) to read at her burial ceremony expresses this beautifully:
"We are travelers on a cosmic journey--stardust, swirling and dancing in the eddies and whirlpools of infinity. Life is eternal. But the expressions of life are ephemeral, momentary, transient. Gautama Buddha, the founder of Buddhism, once said, 'This existence of ours is as transient as Autumn clouds. To watch the birth and death of beings is like looking at the movements of a dance. A lifetime is like a flash of lightning in the sky, rushing by like a torrent down a steep mountain.' We have stopped for a moment to encounter each other, to meet, to love, to share. This is a precious moment, but it is transient. It is a little parenthesis in eternity. If we share with caring, lightheartedness, and love, we will create abundance and joy for each other. And then this moment will have been worthwhile." Paulo Coelho; The Alchemist and Deepak Chopra; The Seven Spiritual Laws of Success.
The moments we share are precious and if we can start to live like it matters then we are stepping into the true meaning of JoyFull Living. May you celebrate the true gifts of the holiday season: goodwill towards each other, the blessings of togetherness and caring, and celebrate the Light in your heart. We use a word for greeting in yoga: “Namaste” My favorite interpretation is “the Light in my heart acknowledges or greets the Light in your heart.” I think that is the true meaning of the holydays season. So I wish you happy holidays, Peace to your heart and Namaste.
Remember to take time to Breathe.
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Feeling your way to better health
Valentine’s Day is a time to celebrate love, and it makes me think of the opportunity our physical and emotional heart offers us in these uncertain times. Recently, I was listening to an interview with best-selling author Gregg Braden, who is internationally renowned as a pioneer in bridging science and spirituality. I was excited to hear him speak about several concepts that are similar to those on which my work and classes are based: The power and the effects of creating coherence in our hearts.
“Our brains generate electrical and magnetic fields, but they’re relatively weak, as compared to those generated by the heart. The heart’s electrical field is about 100 times stronger than that of the brain, and the its magnetic field is about 5,000 times stronger than the brain’s,” says Braden. “Our own physics textbooks say that if you want to change the atoms of physical matter, you have to change either the electrical field or the magnetic field; the heart does both.” When we allow positive thoughts like peace, gratitude or love, to settle in our hearts and we allow ourselves to “feel” it, magic happens in our body and in our surroundings.
Simply by creating this coherence between our mind and heart, we improve our health and well-being. Studies have shown that it improves heart rate, boosts the function of the immune system and optimizes all the systems in our body. It is also a simple yet powerful way to reduce our stress levels. Plus, it has an impact on the world around us. In the film What the Bleep Do We Know!?, quantum physicist Dr. John Hagelin describes a 1993 experiment in which 4000 people meditated together during what law enforcement annually considers a high crime period: June 7 through July 30. The results of the experiment were published in the scientific journal, Social Indicators Research; the coherence produced by the meditators dramatically lowered instances of homicide, rape and assault in Washington, D.C.—by 23.6%! Dr. Hagelin and his peers have repeated this experiment 48 times in venues from inner-city schools, to prisons, to war-torn areas like Nicaragua, Iran, Israel and Lebanon. Based on this research, we can conclude that when people hold a peaceful state it creates a measurable field of “coherence” that has been attributed to lowering crime and violence in the surrounding population.
We are told to suppress our feelings so often that it sometimes takes practice to reconnect with our emotional wires. Author Braden talked about the importance of feelings: “In the monasteries in Tibet, monks say that feeling is the most powerful force in the universe. At one monastery, I asked the abbot, ‘In your tradition, what is the force that connects everything in the universe?’ He answered with a single word. I thought it was a mistranslation, so I asked our translator to ask him again, and he came back with that same word: ‘Compassion.’ I said, ‘Wait a minute. Is compassion a force of nature that connects everything in the universe—or is it an experience that we have in our hearts?’ After the translator had made sure he understood exactly what I’d asked, he answered again with one word: ‘Yes.’ We can feel our way to better health and at the same time, also help the world around us.”
Practices like Yoga and Meditation can be great tools to assist us in developing a healing coherence of the heart. That is why they are so beneficial to our overall health. I have seen amazing things happen to my students, clients and myself by simply reconnecting with our heart center through gratitude, compassion and love.
Here is a simple yet effective, stress relieving exercise you can try.
Pay attention to the way you breath! It only takes a few minutes a day and it offers great benefits for yourself and those around you:
--Place your left hand at the center of your chest; your right hand just above your navel. If you can, close your eyes;
-- Begin to slow down your breathing as you inhale the air slowly through your nose, into your chest and belly;
--Imagine your breath coming in through the center of your chest all the way down into your hips;
--Receive each breath the way you would a beloved friend—what a gift!
--Pause, holding that breath for 4 to 10 counts. As you pause, let the breath fill your whole body, all the way up your spine and think about one thing you are grateful for;
--Let yourself breathe that gratitude into your heart. Let this gratitude fill your whole body as this breath fills every cell...
...And then send it back out into the world.
--Gently pull in your navel as you slowly exhale, imagining each of your exhales as coming out through the top of your head;
--As you exhale, imagine sending a thank you note to the Universe, or to wherever you choose. As other thoughts of gratitude come up, bring them into your heart. Take a moment to give thanks for the gift of who you are at this moment. Let your heart embrace you with as much compassion as you can. You can also breathe in peace and breathe out peace.
Bring a smile to your face and gently open your eyes.
If we are serious about wanting to live in a peaceful world, we must start with ourselves.
Cultivating inner peace is a step toward Global peace.
Thank you for taking the time and remember to take time to Breathe.
© Louise Lavergne 2001-2010
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