Present Moment Awareness

Hi Everyone,

I hope you're having a great start to 2016.  It's a great day to be alive...I hope you all feel the same way.  Enjoy it....I'm going to talk about how you can lower stress in your life.  You don't have to change anything on the outside - just make a little change on the inside.

Stress in your life can be a killer.  It's hard on the body and the mind....mentally, emotionally, physically - it's damaging in every aspect of our lives.  We live in a busy time.  Many of us have demanding jobs and hecktic lives.  It's hard not to be stressed out, right?  Surely there are ways of dealing with and reducing stress, right?

There are several things I do to reduce stress in my life.  I try to eat good food, get enough rest, regular massage, exercise, prayer, have an attitude of gratitude and feed my spirit.  One other thing that I find very helpful is being present; being in the present moment...or just being. 

Being present is simply being in the moment.  That's pretty simple...OK, my work here is done, right?  Ha...well maybe not so fast.  I don't know about you, but for me, my mind can drift off into past situations, memories, etc...  Or, conversely, I can get going about the future.  How am I going to, "make that happen," or plan out something in my mind, working out all the details, how it'll go, what I'll say, etc. 

Why do I want to be present and in the moment?  Too often thoughts of the past run over regrets and scenarios of what we should have said or done differently.  And we can go thru them over and over again.  Whether you're going over very deep seeded stuff or maybe something pretty innocuous,  it's all the same and has the same result: we cannot change it.  Period.  It's the same with anticipating the future.  As much as we plot and plan, does it ever really work out to our exact specifications or expectations?  Running these tapes over in our minds is distracting and adds stress in our mind and also in the tissues in our bodies.

Now - try this.  Take a nice slow deep breath and exhale...while doing this, bring your mind and awareness to the present moment.  Be right here and right now, in this moment, without judgement or expectation.  As you breathe, pay attention to the air going in and then going out.  How good does it feel to be right here (releasing the past and staying out anticipating the future).  How does that feel?  Perhaps your shoulders soften a bit, and you may find your forehead relaxing.  Now see how long you can stay right here, right now.  It's not long before your mind starts to drift off into thoughts of something else, right?  That's ok...just gently come back to the breath and present.  Now do this for the next few minutes as your body and mind relax in the present moment...no worries, no fear....

This is referred to as Mindfulness practice.  It's a meditation of sorts.  You can do it with your eyes closed, sitting or lying down.  You can do this while doing chores around the house or walking the dog.  It takes practice, (which is why it's called a mindfulness practice).  It's not always easy.  A lot of people have so much going on in their heads that they have a very difficult time being in the present.  Many get frustrated and give up, especailly if they try it on their own.  I would invite you to try this for 5 minutes at a time at first.  Also - be kind to yourself.  Don't get frustrated or down, and don't beat yourself up if it's difficult for you.   

As you spend more and more time in the present, you'll find you probably feel a lot less weighed down by so many concerns - most of which we have absolutely no control over.  On a physical level it can help you to relax and reduce your blood pressure, release muscle tension, and even help reduce pain that you may have in your body.  I even saw a  scientific study recently that noted some amazing physiological changes in the brain from mindfulness and meditation, (which doesn't surprise me at all).

So this winter, take care of yourself in all the ways you should (diet, exercise, massage, etc...), and stay in the present.  Don't long for Summer or even the weekend...enjoy this one moment and whatever you're doing.  Whether you're working, driving in traffic, chilling on the beach or whatever - stay right here, right now and enjoy.  You'll feel much better - in many ways.

I do have to make a note here, just so no one misunderstands.  I'm not saying, never make plans, or never enjoy remeniscing with an old friend.  Of course we'll do that.  Also - will we perfect this ability to be present?  I haven't.  But, today I can enjoy the moment and whatever activity I'm participating in, a little more than I did in the past.  I also enjoy less stress in my life today.    

If you feel like you need some help or support with meditation, let me know.  I have a mindfulness class - I can work with you in a group or one on one.  There's also a lot of materials on-line and books on meditation and mindfulness.  If you ever feel stressed out...give it a try.  I hope this helps...have a great day.

Peace,

Tom

Web: www.HolisticTherapySolutions.weebly.com
Facebook: www.facebook.com/HolisticTherapySolutions

Mindfulness and Meditation

Hi All,

Today I'd like to introduce you to a technique that can help you be more at peace and serene.  It's called mindfulness.

Imagine it's an ordinary weekday afternoon and you're in rush hour traffic.  People are driving in an all out frenzy to try to get home, or wherever they're going.  Your day at work was hectic and stressful.  You've been dealing with demanding and sometimes unreasonable customers.  You're still playing the tapes over and over in your head when thoughts of all you have to do this evening enter your consciousness as well...kids soccer practice, shopping, dinner, maybe do some laundry....etc.

Is that an accurate picture of how our busy lives can be sometimes?  We wonder why our life is so stressful and how come so many people are sick, depressed, and anxious?  You've tried jogging, eating well, yoga...it helps a little, but not really enough.  You go to church and it's good, yet, that doesn't always address your situation at hand and may not always help with the stress and chattering mind.  You did try buying a meditation CD once, but your mind wandering was too much and you gave up.  Does some of this (or all of this), sound familiar?  All to often the demands of life can be crazy and overwhelming.  However, there are things you can do that can help you have peace in the midst of the storm.

I'd like to introduce you to the practice of mindfulness and also explain a little bit, how this can be an amazingly helpful tool to assist with relaxing your body and mind.  First, what is mindfulness?  It's simply being in the present moment.  Jon Kabat-Zinn, author and leading expert in mindfulness describes it as, "Paying attention, in a particular way, on purpose, in the present moment, non-judgmentally."  Essentially, it's a technique to help you be in the present moment and at the same time, releasing the need to judge everything.

Here's something you can try.  Sit quietly and in a dignified position.  Now watch your breath go in and out.  Be with your breath and detach from all past events and thoughts about them and let go of future planning or anticipation.  Just sit and breathe and be present in the moment.  When thoughts arise - don't judge the thoughts, just come back to focusing on the breath....and breathe...  It's a simple process right?  Yes.  It's not necessarily an easy one though.

Mindfulness is a practice.  Notice the word practice.  You probably won't be able to practice an hour of mindfulness meditation the first day.  It takes practice.  Perhaps you can set aside 20 minutes a day to start, and keep at it.  Be gentle with yourself and don't beat yourself up if you struggle a little at times.  That defeats the purpose, right?  You may have a very easy meditation one day and struggle a little the next.  However, if you're persistent, you'll get better at it and it will become easier.

The benefits of mindfulness can be profound.  It can help reduce stress, anxiety and depression.  All of these can affect your physical health as well.  Some benefits can include reducing blood pressure, stronger immune system and more.  Just think - being able to calm the worries, concerns and tapes you play over and over in your head.

You can take this practice to work, use it at home, while doing the dishes, driving, or wherever.  It doesn't turn you into a zombie or anything like that either.  It fits with your religion or no religion. It just helps you to be in the present moment more often.  As you know, the present moment is all you have to work with.  Being present is very powerful with your relationships; with customers, your family members, friends.  How do you feel when you're with someone and you know you have their absolute undecided attention?  Conversely, how do you feel when you don't? 

I'm finishing preparation for a mindfulness workshop that I'll be starting to teach soon.  In this workshop, I'll provide in-depth information about mindfulness, how to meditate, I'll lead the group thru a meditation, and provide the tools for you to do this one your own.  I'm also starting a meditation group again, thru my holistic practice.  It'll be a great place to continue practicing and for sharing your progress and stumbling (at times), in a safe and supportive place.  It'll be a place to continue to grow and learn more as well.

If you have questions, let me know.  If you're in the Phoenix area, come to my workshop.  More to come soon.  For info on workshops, and other services, check my website at:
www.HolisticTherapySolutions.weebly.com
I'll be scheduling the first workshop soon.

Take care everyone.

Peace and Love,

Tom

Stress Kills - How Are You Dealing With Stress?

Hi All,

How are you all doing today? I've been thinking lately about how stress or managing stress fits into an holistic lifestyle.

It occurred to me that among a lot of health conscious people, there's a lot of emphasis placed on eating right, (sometimes all organic or a vegan diet).  Exercise is also a big focal point as well.  Both are important, of course.  However, I wondered how many times do people put a lot of effort into all of that and yet neglect their own mental, emotional, and spiritual health? 

Dealing with stress is key for good health and a healthy lifestyle.   I've talked to many people who are very health conscious about meditation.  So many times, the response it, "I've tried, but I can't do it."  We live in a fast paced society and most everyone works hard, has a lot going on all the time, and can have a hard time relaxing the body and mind.  Many people worry about the future or spend a lot of time reflecting on regrets or events of the past.  All of these can lead to stress...and a lot of it.  We all get caught up in these occasionally; so what are some practical things we can do?

First - take time to relax and/or meditate every day.  My grandmother knew the power of meditation, but she didn't call it that.  When I'd help her on the farm as a kid, we would "take a rest" after lunch for 30 minutes, every day.  We would also do a devotional reading.  Both are good for de-stressing the body and feeding the spirit.  A period of meditation every day is good for you on every level.

Reducing Stress...It's all a balancing act.

 There's many ways to meditate.  Find one and practice.  It's as easy as reclining in a comfortable position and relaxing the body.  Start with a few deep breaths and then relax into a nice easy rhythmic breathing...monitor your breath and relax.  Bring your conscious mind back to the present and continue to relax and watch your breath.  I know, sounds easy, right?  It takes practice, but will pay major dividends, so don't give up.  With practice, you will get better at it and it will get easier.

Add a little mindfulness into your day.  Be present.  Don't worry or think too much about the future or the past.  Keep coming back to present moment...enjoy whatever you're doing.  Whether you're at work or washing the dishes.  It doesn't matter - come back to now....and be grateful for wherever you're at or whatever you're doing.  Remember the saying, "it's all an inside job."  

How about feeding your soul?  Do you have a church or spiritual community?  Do you have not only a weekly practice, but how about a daily spiritual practice?  Like Grandma - the daily spiritual practice is a great way to keep you feeling good and will feed your spirit as well; great for keeping things in perspective and keeping the stress level down.

Of course eating well and exercise are both great for stress busting as well.  Here's a twist though.  Sometimes we may fall short of our goals.  We may not eat as well as we'd like or meet our exercise goals.  Don't beat yourself up.  Do your best and if you fall short, be happy with what you're doing and move on.  You'll do a little better tomorrow.

My Holistic Nutrition teacher in school would talk about nutrition and noticed how everyone would get excited and wanted to really make big changes.  He'd tell us if you can't eat organic locally grown produce, don't beat yourself up, just eat good non organic local.  It that wasn't available, eat non-local.  If not that, eat what you have...and be grateful and bless the food.  Be happy you have something to eat.  Same with exercise - set goals and work hard, but boost yourself up - if you don't meet your goals always, don't beat yourself up.  Do what you can and be happy about it.

It sounds a little simple and easy right?  There's a lot to be said for eating right, regular exercise, and proper rest.  It's good to have fun, get out into nature, spend time with pets and friends, and so many more things that help also.  But remember - an holistic lifestyle is taking care of the whole person.  Taking care of our internal self is just as important as taking care of the physical body.  It all works together.

Have a great day.  Be kind to the people around you today.  That's good for all of us.  Enjoy.

Peace,

Tom

Tom Kreienbrink, LMT
web: www.HolisticTherapySolutions.weebly.com
Facebook: www.facebook.com/HolisticTherapySolutions

Meditation - again.

Hi All,

I hope you've all had a great weekend.  One thing I'm working on is I'm trying to make the most of every day - even Mondays.  We've had some dramatic storms here with plenty of damage recently.  I guess more and more that's common in most places.  Stay safe out there.  I also caught that summer cold going around on Sunday. While I was in recovery mode on Sunday - I watched an interview with Deepak Chopra, by Oprah Winfrey.  It was quite interesting and focused a lot on meditation.  I thought I'd share some of the highlights.

For those of you who may not be familiar, Deepak Chopra is a medical doctor, scientist, and author.  He combines spiritual practice reflected in scientific data, and writes and lectures about it.  He also has been meditating for 40 years.

Dr. Chopra starts out by talking about how meditation keeps him in a state of personal balance.  By progressively quieting the mind - daily meditation keeps him balanced and provides inner peace.

He describes meditation as a progressive quieting of the mind that takes you to God.  Meditation is quieting the mind and allows you to open the door to the Spirit and creativity.  Prayer is where you're talking with God - Meditation is where you listen.  However - in his opinion - it's not a part of any particular religious practice.  It works with whatever your spiritual practice or specific religion.

A meditation practice is a great way to control stress in your life and can bring  about physical, emotional and spiritual wellbeing for the person with a regular practice.

Physical care of ourselves is important also, according to Deepak Chopra.  Important elements include getting enough sleep, some exercise, food with phytochemicals, keeping our weight at an optimal level, and being emotionally free.  The last element includes practicing forgiveness and not holding any resentments or grievances - none.

Another important piece of meditation includes being present.  Bring yourself to present moment; don't allow yourself to dwell on the past or think about future wants or events.  Just Be, and be still.  Relax and breath naturally.  Observe thoughts that pop into your mind and let them go by.  In this way you can also be present while awake as well.

He also discussed mantras.  He breaks down the word like this; "man" means mind and "tra" means instrument...it's a mind instrument.  A mantra is a tool to help us go where we need to go in meditation.  Some people have specific mantras, some use short passages from the Bible or other religious texts.  Other folks use "Om."  Repeat your mantra in the rhythm of your breathing.

Dr. Chopra meditates 2 hours in the morning and also meditates for a period in the afternoon.  He recommends morning meditation and a period of mediation before the evening meal.  Periods of meditation 15-20 minutes long will be fine - you don't have to do 2 hours.  Just sit in a comfortable position, (or lay, if you don't fall asleep), and then breath.  A mantra you can start with is "soul" on the inhale and "hum" on the exhale.  Just keep repeating to yourself with your breathing and relax.

There are many ways to meditate.  Many different techniques, guided meditations, you can listen to music or nature sounds - - the important thing is that you relax the mind.  However you meditate - just do it.  Make the time for you, even if you start with 15-20 minutes a day.

Good luck with the meditation everyone.  I've been meditating for over 30 years and I'll attest that it helps me have peace and serenity in my life on a daily basis.  It energizes me, refreshes, and keeps me centered and balanced.

Have a great week. Take care of yourselves.  Watch out for those summer storms - they can be potent. Be good to all those around you - even if they're different than you.

Peace,

Tom

Holistic Therapy Solutions - www.HolisticTherapySolutions.weebly.com
Follow on Facebook - https://www.facebook.com/HolisticTherapySolutions?ref=hl

Problems Meditating?

Hi All - I found this blog article on a website called, Meditation Oasis.  www.MeditationOasis.com.  It's got some good ideas that can benefit you if you're having difficulty meditating.  Check it out...good stuff.  By the way - Have a great day.  

Keys to easy, effortless meditation…

There are all sorts of reasons that people find it hard to meditate. On this page, we discuss some of the common ones and what to do to make meditation easier. If you have been trying to meditate on your own or trying the meditations we suggest and are experiencing difficulty, these explanations should help.

We support styles of meditation which are simple, natural and easy to do. Our hope is that meditation will create greater peace, relaxation, ease and naturalness in your life. The suggestions on this page are in keeping with our approach.

Problems with thoughts in meditation

This is probably the most common challenge people have with meditation. They feel they are unable to quiet the mind and keep out thoughts. “My mind just won’t stop its chatter.” “I can’t stay focused on meditation.”
Solution: The key is to stop resisting thoughts and trying to make them go away. Thoughts are a part of meditation. They are a natural activity in the mind. Although meditation can be a way to experience inner silence, this comes about not by eliminating thoughts but by becoming aware of the silence that is naturally present in the mind along with the thoughts. When we stop resisting what is naturally happening, we experience calmness and peace. (Read more about thoughts in meditation.)

Restlessness

Often people find it’s hard to sit still for meditation. It doesn’t take long to start thinking of all the things you could be doing, or to feel restless like you want to get up.
Solution: Restlessness can arise as the body “unwinds”. When we sit to meditate, it’s as if we’ve spent the day in a moving car. Once we stop and rest, it feels as if our body is still moving. It takes time for the body to settle down and feel at rest. Meditating is like shifting gears in a car — you shift into neutral and the engine takes a while to slow down and come to idle. Continue meditating, allowing yourself to be aware of the sensation of restlessness in the body. You can continue with the meditation practice, such as watching the breath, during this time, or if the restlessness is extremely intense you can give your attention fully to the sensation of restlessness. Notice exactly how it feels in your body — where you feel it, and what the sensation is like. As you allow yourself to experience the restlessness, it will eventually settle down.

Being uncomfortable with our feelings

Sometimes during meditation, we may be uncomfortable with some of the feelings that arise. This might take the form of a strong emotion or a physical sensation in the body. When the mind is no longer caught up in its outer-directed focus and the usual distractions of the day, we can become aware of feelings that have been under the surface. You may feel tempted to stop meditating, or start to resist these feelings, making meditation a struggle.
Solution: The key to achieving a state of deep relaxation, is to learn to stop resisting certain feelings and be present to “what is”. Thoughts, emotions, bodily sensations come and go continuously in the natural flow of life. Left to flow by themselves, they will pass through. Simply allow these feelings to be present, not trying to push them out, but also not following the mind’s stories about them. If an emotion is so strong that it’s overpowering, allow the awareness to be easily with that emotion. Notice its location in the body, and let the awareness be with the physical sensations associated with the emotion until the emotion diminishes. Let go of the meaning the mind gives to the emotion.

Occasionally in meditation, something can come to awareness that is particularly difficult, such as a repressed memory from the past or a realization about something we need to change in our lives. In this case, it may be helpful to get some support, such as counseling to help deal with the issues that arise.

Disappointment that “good experiences” aren’t always there

Every time we meditate our experiences will be different, depending on our ever-changing physical and emotional states, as well as life circumstances. It is important to understand that our experiences will change, as we will tend to form expectations based on our previous experience. Naturally we like some meditative experiences better than others, and may feel disappointed if we meditate and don’t have those experiences.

There are no good or bad experiences in meditation. There is no right or wrong way to feel. Meditation is about “letting go” and trusting the natural flow of life. It is important to remember that the goal of these meditations is not to have special experiences, but to become more at ease with whatever arises. By meditating regularly and following these guidelines, ease in meditation will grow and this will translate into greater ease in living — the ability to flow with whatever life brings.

Sitting in an uncomfortable posture

Often people have the idea that they have to sit in a certain posture for effective meditation, and yet they find it is impossible to do so comfortably. If you are physically uncomfortable this will dominate your awareness and it will be impossible to relax.
Solution: For sitting meditations, it is best to sit with the spine erect, but not to strain in any way. Sit in a way which is natural and puts you at ease. For most people, sitting with back support and with the feet flat on the floor works best.

Mindfulness - Meditation Wherever You Are

Hi All,

I hope your week is off to a great start.  Mine is starting well.  I'm meeting with a Scottsdale business owner who may be a source of some extra therapy work for me.  We did have a pretty nice relaxing weekend, too.  Life is good and today is going to be a great day.

I had an interesting experience recently.  As I've written about, I have a regular meditation practice and I also teach/facilitate a weekly meditation group that I started at work.  I got a FB message from a friend of mine in Southern Cal about a week ago, telling me how she just read an article in Time magazine about Mindfulness.  She was nice enough to send it to me.

Let go of the stress....be mindful.

The article talks about how in our society today, we're under constant attack from distractions.  Most people are stressed, have a phone or pad on them all the time and many are answering calls and emails for work, just about 24 hours a day...even when they're on vacation.  We attempt to multitask (really just having several projects going and getting a little of them done at a time)...TV, Radio, and and the list goes on.  We live in a fast paced world with a lot coming at us all the time which keeps us from mindful serenity.

The article also discusses what mindfulness is and talks about some studies being done and some people that are teaching mindfulness at retreats, corporations, and even to the military.  Studies have shown that being mindful can have an impact on a persons health -- helping them to stay healthy.  No big surprise there, right?

So what is mindfulness or being mindful?  First of all, it's being in the present moment - mentally.  Not thinking about what's going on later or what happened 10 minutes ago or anytime in the past.  It's being completely engaged in whatever you're doing, without judgement.  Drinking in the experience of whatever you're doing without any TV or music - just being present and observing.  For example, people in the article talked about commuting on the train and just observing the other passengers and surroundings fully.  You could take a walk or do the dishes, and just completely be - quietly - while doing this activity.  Of course you can meditate by relaxing and being mindful as well - just relaxing, observing, being present, and the part I like to add - doing this while having love and gratitude in my heart.

This may seem very basic or even goofy or hokey to some people.  I get that.  But, how many people out there can't relax for 10 or 15 minutes, without getting overrun in their mind by obsessive thoughts about some situation in their life, work to do, etc, etc etc...

So what can we do?  Start practicing every day.  Take time to put the phone down and turn everything off.  Train the mind to just be present, quiet, and observe life without judgement.  Quieting the mind like this is like working a muscle; the more you work it, the more positive results you'll see.  Do this while relaxing with eyes closed and also try it (eyes open), while at work or walking or doing another activity.  You can make just about anything a meditation.  If you feel it would be helpful, take a meditation class or meet up with a meditation group like mine.

As I mentioned, there have been quite a few studies on this by universities and also some funded by the NIH.   Results have shown that practicing mindfulness is a great aid in preventing and helping to release
. depression and anxiety.  It reduces stress dramatically - and we all know stress can cause lots of harm to our bodies, minds, and health.  Basically it can be a great way of keeping things in balance.

So here's my challenge to you.  If you are like most people, and have some stress in your life, for the next 30 days, try to take a little time every day and practice mindfulness.  Even if you can't find time to close your eyes and meditate, put this into practice at work or commuting; where ever you are.  See if it doesn't help.  If it doesn't help - you've really lost nothing.  My guess is you may find yourself a little more up-beat, perhaps even having a little more energy or a little more relaxed.  See for yourself.

I hope you all have a great week.  Enjoy the challenge.

Peace,

Tom

I'm owner of Holistic Therapy Solutions in Phoenix, Arizona.
www.HolisticTherapySolutions.weebly.com

Balance for the Holidays

Hi All,

Hope you had a great week and are keeping warm.  It's been a pretty nice week here in Phoenix.  So, the Christmas season is in full swing here and it's getting busy and a little hectic.  Of course that means we may get a little stressed out at times, right?

I was talking about this with a friend of mine the other day and we did a hypno session with her as well.   When discussing her issue, the key word that came to me was Balance.  It occurred to me that we get out of balance during this time of year.  Why?  We're working hard, preparing for Christmas or other holidays, stores are packed, there's more traffic on the roads than usual, etc.

Why we allow ourselves to get out of balance?  No matter how hard we try to keep it all balanced out, it's hard to get everything done and continue to make time to relax by ourselves or with those closest to us.  There are more demands made on us, seemingly from all directions.  Even though its a season of love and giving, there's lots to do and probably more social events as well - the work party, extra church celebrations and celebrations thru other organizations as well, not to mention parties with families and friends.  It's a lot going on and so much fun as well, but it's easy to over do it.

With all of this going on, should we just give in and go with it?  Perhaps we can regain our sanity after the new year starts?  Well, there is something to "going with the flow."  Go with the current, but be a little selective about which or how many events you attend.  You don't have to go to all of them.

Slow down a bit.  Take it easy and make a little time for yourself.  Take 15-30 minutes a day to just relax, maybe close your eyes and meditate.  Get a massage (I know a good place to get one).  Watch some football, or engage in a favorite hobby.  Get some exercise every day.  Be gentle with yourself and make a little time to relax.

Remember every day to be grateful for all the blessings we have in our lives.  Carrying an attitude of gratitude makes you feel better and is contagious.  Its good to get off the "pitty pot" and start looking at the good things going on.  Sometimes just being grateful for the air we breathe, the water we drink and a little food can make a difference in our outlook.  Conversely, there are always going on that we'd like to change in this world and a lot of times the world does not cooperate with us.  Dwelling on those things will only make us feel worse.

Meditation is always a must.  15-30 minutes of pure relaxation.  It's like re-booting the computer.  No TV and put on some very relaxing music - then just relax the body and mind.  If you have too many things on your mind, remember to bring yourself back to the present moment and maybe try focusing on your breathing.

Get involved in worship.  Christ is the reason for Christmas.  Which ever holidays you celebrate this time of year, get involved in the spiritual celebration.  Remember why these holidays exist in the first place.

A little bit of prevention goes a long way.  Keep your diet moderate, but don't deprive yourself either.  Get rest, down time, and make time to have fun with family and/or friends.  Do something nice for someone less fortunate.
Keep it in balance and you'll less stressed and feel much better come January.

May God Bless you all this holiday season and have a very well balanced Christmas.

Peace,

Tom

More thoughts on Meditation

Hi Everyone,

I hope your week is off to a great start.  Mine is moving right along...always interesting, that's for sure.  One new development for me is the start of my "Tom K's Wednesday Meditation Group."  We start tomorrow in Phoenix, AZ at 1:30 pm.  It's for everyone from beginners to expert and everyone in between (fee is a $10 love offering).

So I wanted to go back to the blog and discuss meditation a little more.  What is meditation?  At it's core - its relaxing very very deeply.  It's going inside, quieting the mind, relaxing body and mind - slowing everything down.  It's a power nap - can be 10 minutes to an hour (or whatever you like).  It's not necessarily a religious practice, however, just about every religious tradition has some form of meditation associated with their religious practice.

Some benefits of regular meditation practice:  For me, it's the ultimate reboot.  It's the reset button for my body and mind and kind of puts me back out there, everything reset and feeling good.  It brings more balance in my life.  It helps to lower stress levels, blood pressure and brings about better overall health.  Peacefulness - feeling more mellow and relaxed on a regular basis.  Better sleep at night.  Quiets the mind chatter and junk going around in your head.  Basically - all of these things are related...better health; physically, mentally, emotionally, and spiritually.

What kinds of meditations are there?  That's a question that can be as varied as each individual out there.  You can relax...deep relaxation with some soft music and steady relaxed rhythmic breathing; kind of the more commonly known form of meditation.  After 30+ years of meditating, that's what I like best.  However there's many other methods; Transcendental, yoga, yoga nidra, walking meditation (sometimes walking a labyrinth).  There's chanting, toning, meditating on a scriptural or spiritual reading.  There's also guided meditation or very similar; hypnosis.  Of course, self-hypnosis is a form of meditation.  You can make a meditation out of doing the dishes or doing any task, (by doing them in a very mindful way, staying in present moment). There's many, many more - these are just some off the top of my head.

So one of the things we'll go over in the group/class are the basics.  What are some basics to get going?  Number one - get comfortable.  Sit in a nice comfy chair, lie down, however you want.  Protect yourself - say a prayer of protection or whatever works for you.  Now - breathe.  Take a few slow deep breaths, letting them out slowly and then get into a very conscious rhythmic breathing pattern.  Relax your body - mentally, piece by piece.  Relax your mind - let go of the mind chatter and thoughts of the day.  Bring yourself into the present moment - in gratitude - letting go of the past and staying out of the future.  Stay right in the now - focusing on your nice rhythmic breathing.  When your mind wanders, just gently bring yourself back to right now - and focus on your breathing again....letting go....
That's it.  It's a basic meditation.

Week by week we'll explore other forms of meditation.  The key is to be consistent and to do what works for you.  Be kind to yourself though.  If you find it difficult at first, be gentle with yourself but don't give up.  It's almost like a muscle - it takes time to develop.  Most of us go thru life in a fast paced rat race these days, with cell phones, traffic, and media and information coming at us from every direction.  We didn't get all stressed out overnight and you won't be a master of meditation overnight.  It's going to take practice.  But let me tell you...it's worth it.  You'll feel better in ways you've never thought you could.  You may find yourself requiring less trips to the doctor or pharmacy...who knows.  The bottom line is, it's good to slow down and relax.  Its a part of basic self care.

However you like to slow down and meditate - do it.  Be good to yourself - everyone around you will be better off, and thank you for it.  Take care and be nice to each other out there too.  and have a great week.

Blessings,

Tom

Here's the Facebook invitation.  It's at Beyond Today Co., 11223 N. 28th Drive, Suite F101, Phoenix, AZ.  Phone: 602-633-8051.  The group is on Wednesdays from 1:30-3ish.    https://www.facebook.com/events/631361706914457/
Hope to see you there - it'll be fun.

Thoughts on Meditation

Hi All,

Hope your week is going great.  I'm having a pretty good week here in beautiful Phoenix, AZ.  The weather is cooling down a bit (low 100s), and even cooler at night.

Lately the topic of meditation has come up several times.  Just last night a friend was telling me about his new practice of meditation that his girlfriend helped him start, and how it's really helped him to be more calm and relaxed.  It's so good for that.

I've been thinking about starting a Wednesday afternoon meditation class/group.  I rent space to run my massage/therapy biz at a place called Beyond Today Co., here in Phoenix.  I was thinking a group would be great to help people who would like to try meditation, but feel like they can't on their own.  It would also be a good place for experienced meditators to come and share about their meditation practice, what they do, how it's going, etc.  And - we'd also do a group meditation every week as well.

So why would you want to meditate?  There are lots of reasons; better health for one; Physically and mentally.  For me personally it's a recharge and a reset.  It gives me a good recharge of energy - helps me really get going on as little as 15 to 20 minutes of deep rest or meditation.  Thomas Edison was famous for his 15 minute recharging "power naps."

It also is like a "reset," for the body, or like a "reboot."  When you reboot the computer it resets everything, helps all the little programing that get out of whack, get back into place and running at more efficient levels.  Meditation does that for the body and mind.  It calms you down, lowers blood pressure, and relieves stress.  It also helps in the same way mentally to quiet the mind chatter down and help you feel more peaceful.  Life is hectic and fast paced - when we get stressed out even the little things can start to bother us, and then we may even obsess about them.  Meditation helps to quiet that down.  After meditating I'll usually wonder why I even gave any of those crazy thoughts energy to begin with.

So what can we do to start?  It can be so healing to just start with 15 minutes a day of relaxing and quieting down the body and mind.  You can talk to yourself with that inner voice - tell yourself, guide yourself to relax.  Relax your body a piece at a time and get into a nice breathing rhythm.  Focus on your breathing and when you get distracted by some passing thoughts, come back to your breathing and focus on it.  Everything is connected...if you are thinking good thoughts, you'll naturally feel better.  If you're thinking about all the junk going on in the world and obsessing about things that are out of your control...it will make you feel worse.  That's just common sense right?  So when you meditate, you take the focus off of the negativity and impulsive thoughts - and into a good peaceful direction.  Simple.

Now I know some folks that may be concerned that meditation is related to a spiritual practice or religion that they don't want to be affiliated with.  Yes, there are meditation practices that are taken from various religions.  However - you can create your own practice, just like I described above.  People of all walks of life know that taking a quick power nap, or closing their eyes and resting for a little bit can be very rejuvenating.  That's meditation, it's just not labelled as meditation.  However, the results are the same.

So if you can, take a few minutes out of your day and take a little rest.  Relax your body and mind.  Who knows, it may help keep you out of the doctors office or help you feel a little more balanced.

Take care everyone and have a wonderful weekend.  Be kind to others...and be nice to yourself.  Treat yourself with the same kindness that you would extend to your friends.

Peace,

Tom

Holistic Therapy Solutions, LLC
http://holistictherapysolutions.weebly.com/