benefits of meditation Archives

Halloween Fun Just For You!

Recently, a reader remarked that much of what I discuss and share in these posts is very serious. Although I attempt to bring a bit of humor into my writing, it's true that relieving back pain or preventing dementia is something that I take very seriously, and I share anything I learn which can help you.

So, today I am going to lighten the mood with one of my favorite topics - laughter! I hope you enjoy the comedy being shared today. Laughter is, indeed, the best medicine.

Here is a clip from Ellen DeGeneres show what has the audience howling. Go ahead and let loose!

And here are a couple of shots my brother took when we were hiking this weekend; it’s our own attempt at Yoga humor! Do you get it? I’ve circled a clue…

   

And here’s what happens when we attempt to do Yoga with pets in the room…

And me with Jade attempting to do down dog...

 

Best of Health,

Kathi

 

 

Wow, today is 10-17-17. That seems crazy to write. How did it get to be 2017? Where have I been since singing along with Jimmy Buffet “where the party will be on Jan 1, 2001”? The years have flown by and now I’m 65. (Paul McCartney reached this age long before I did, and he still looks pretty good!)

How do you feel about your age? Do you wonder if you’ll have the time and money to do all the things you want to before leaving the planet? Have you made any decisions about what you’ll do in retirement? Are you downsizing so your kids won’t have to rent one of those HUGE dumpsters to clear out your house after you’ve gone? We had to rent THREE of those construction dumpsters to clear out my parent’s house…

I have been doing all of these things for about a year now. Clearing out the house has been the most difficult goal for me. I was the one who saved my grandmother’s bowls, great aunt Catherine’s candy dish, the rocking chair Aunt Belle brought home on the bus and then carried on her head as she walked the 2 miles to her house… You get the idea. But this younger generation does not seem to have the same sentiments about all these family items as ours did. None of the nieces and nephews, or their children, want any of these things, so I’m slowly bringing all of them to the “Re-Store,” which is part of Habitat For Humanity. It’s been a journey, I will admit that. I’m glad that I made the decision to take one box a month, as I have put some things back on the shelf, and then a month or two later, taken them down and let them go.

I have also asked my kids about certain things they may want to have when I’m gone and am putting their name on the bottom of each of those items. They are in their 30’s, with their whole lives ahead of them, and don’t really want to talk about the end of my life; it’s uncomfortable for them. Again, I’m glad that I am going slowly with all these things. I let them think about something for a while and bring it back up again several weeks later. This is a process that’s going to take a while.

I’d love to hear from you about this topic. What have you done so far in planning ahead?

Are you stuck and haven’t done anything at all yet? Maybe you don’t want to think about it either?

Well, as Nanea Hoffman once put on her coffee mugs, “none of us are getting out of here alive...” It’s time to come face to face with these hard to discuss matters, as well as planning our walking on the shore, climbing that mountain, etc. We can continue our discussion through the comments section or via e-mail replies. I can even set up a private Facebook page if you want to. Let me know your thoughts.

And, if you are stuck, let’s use new Brain Science to get unstuck and make some good decisions. I can teach you how to get VERY clear on your goal, and then show you techniques and practices that will forge new pathways in your brain that will make it easier to accomplish that goal without the yucky feelings that you may be experiencing now. Want to know more? Check this video out.

There are a lot of mentors who’re excited about neuroplasticity and what that means for living our best life. I mentioned Dr. Mark Hyman’s upcoming program in my last post. This past week, John Asaraf (of The Secret fame), was promoting his program; JJ Virgin ran her program a couple of months ago. This new science is truly the way to go for changing behaviors that you don’t want to keep in your inventory anymore, and making healthy habits that improve your life. See for yourself here!

Best of Health,

Kathi

Life is always surprising. Sometimes in a good way, other times, not…

This past week, the surprise I received was very exciting! I got a note from my friend and colleague, Dr. Mark Hyman, about a new telesummit he’s going to offer in January called “Broken Brain”. At first, I giggled, and then I sent him a note about how wonderful it is that so many of us are offering programs based on new brain science right now, and how exciting I find that. In my mind, it means that the world is ready for all this new information.

I’ll be sending you info on Mark’s program as the time gets closer, but my own program is opening this month, so I’d like to tell you a bit about it today.

Neuroplasticity is a fascinating science. I can’t stop learning about it! Our brains truly are as pliable as plastic and you can learn to rewire it. So the fascinating part is that we can use this new science to make positive, permanent changes in our behavior that we have been unable to up to now! Imagine, finally being able to accomplish those items on your “Life Goals” list that you’ve tried and tried to do – without success, or with only temporary success.

For instance, let’s say you have attempted to get on a regular schedule of working out for the last several years. Not an easy thing to fit in while raising a family, building your career, etc. BUT, you know that your own health is important, and you don’t want be weak and ill in your golden years, so you keep trying – and failing. By now, you are so discouraged, you believe that you simply don’t have the willpower to meet this goal. That’s definitely NOT TRUE! Willpower has nothing at all to do with your ability to meet this goal.

Your plastic brain is keeping you from the success you want, but the good news is that you can change your brain! I can teach you how to use this new brain science to become your best you!

Here’s a taste of what you’ll get with this course:

  • A basic understanding of, and the science behind, using our new knowledge of neuroplasticity to make your brain healthier and increase your chance of success!
  • New techniques to help you set a goal in a way that will actually make it easier to achieve.
  • Tips to trick your brain into seeing things differently!
  • How to use mindfulness techniques to make new pathways and stronger connections in your brain.
  • Tools to both recognize AND end that negative chatter in your brain.
  • Weekly video calls where we’ll do of some of these techniques together, Q&A, and a bit of laughter thrown in for good measure!
  • And much, much more!

Do you want to get off that diet roller coaster?

Or maybe stop the pattern of being late for EVERYTHING!?

Maybe you stress out about too many things and want more calm in your life?

Or, you’re someone who has a hard time saying “no.”

Whatever your goal is, you CAN accomplish it!

Sign up HERE now!

What a few of the past participants have said about this course:

“I really feel like you have given us many tools to use so that we can finally be successful at what we have failed at over and over in the past.
I feel confident that I can continue to overcome the hurdles that made me slip back into my old bad habits and kept me from making a permanent change. I guess the old saying that you can’t teach an old dog new tricks just doesn't apply here! We can train these old brains to see things in a different light. Love sniffing my scent (mint) it just makes me feel good, like I can go out and conquer anything. I look forward to applying this program to other aspects of my life as well. I thank you for this.”   
Marsha A.

“Thank you so much for all the techniques and learning opportunities you shared with us! We now have lots of wonderful tools to use for this and future goals. After the breathing practice we did during the last video conference, I feel relaxed, yet invigorated, and look forward to using these tools often. I found this course very valuable and I made great strides for my goal of being on time again!”   Maddie T

“You have presented a very thorough program. Some of the highlights for me are EFT, which I have done several times now and I love it! Using scent is another great one for me. This is the first time I have ever thought of actually visualizing another response to a situation and feeling how great that is. Very powerful for me. Meditation also - something as simple as repeating a mantra is very calming. Thank you so much!”   Lois P.

Want the same results in your life?

Sign up HERE!

In the meantime, here’s a tiny taste of how you can start right now making new pathways in your brain!

Best of Health,

Kathi

OK – So, Who Pissed Off Mother Nature?!

I'm not sure what Mother Nature is attempting to tell us with all these recent events, but...

In light of these natural disasters occurring all over the globe right now, I have decided to push back what I had planned for today and simply talk about where and how we can all be of help at this time.

If you are able to volunteer for any of a number of things like bringing in supplies, helping to staff shelters, nursing care at shelters, hospitals and senior living centers, and much more, check out the FEMA web site for links to these. Please don’t attempt to go without contacting one for the organizations listed, so that you can be fully aware of where and what is needed most, and how to get there with all the downed trees, power lines and flooding of roads.  Thanks!

And don’t forget that you can donate blood to your local Red Cross and designate it to go to a hard hit area.

If you have the means to donate funds, that is what’s needed most and here are some links:

American Red Cross – which has deployed disaster responders and delivered donated blood to hard hit areas. I know there are people who won’t donate to the Red Cross due to whatever bad experience they had in years past, however, when hurricane Izzy hit my neighborhood on the Chesapeake, Red Cross came as far down the road as they could get with their truck every morning and evening with hot meals for us all, and blankets if we needed them.

Americares provides emergency medicines and medical supplies to disaster areas.

For St. John, in the US Virgin Islands, which was completely destroyed by Irma, click HERE. There are still many people trying to get off these islands at this point, but airports are closed. Ferry transportation is only just starting and is slow.

GlobalGiving’s Irma Relief Fund is accepting donations. It vets the local organizations it helps fund and is well-regarded by charity watchdogs. (GlobalGiving prioritizes local organizations over the long term, but often steers money toward larger entities like Save the Children or the International Medical Corps during the early days of disaster response.)

For the terrifying wildfires out west, use this link.

There are many ways to help. Both now and as the months go on. Remember that it will take weeks, months and in some cases years for some of the hard hit areas to recover and perhaps some never will. These people will need MUCH in the months ahead, so even if you cannot do anything right now, you can make a plan to send some of your tax refund to one of the organizations helping to rebuild.

The earthquake in Mexico and severe flooding in India will also tax major relief funds, so please keep in mind that we can donate to some funds in the future. And there is always the option of offering a prayer for those in need. All of us can do that, anytime, anywhere.

Below is a relaxation technique that we can do for ourselves to keep our spirits healthy and strong, and keep our minds free from worry.

Best of Health,

Kathi

Yoga Alters Your Gene Expression!

I'll bet that's a surprise, huh? I admit, when I first saw those headlines, I was skeptical. Even though I see firsthand every day how much Yoga helps our physical health, I didn’t understand the "why." Now that it makes so much sense, I wonder why someone hadn’t discovered this information long ago.

For years we‘ve known that practices like Yoga, meditation, and Tai Chi make us feel better, breathe better, remove stress, and even sleep well. “New science” has shown us that these mind/body practices leave, what science calls, a “molecular signature” in our cells; they actually cause our body to either raise or lower the protein production of our genes. Cool!

One recent study examined the effects of mindfulness practices on the immune system, with a specific focus on five outcomes: (1) circulating and stimulated inflammatory proteins, (2) cellular transcription factors and gene expression, (3) immune cell count, (4) immune cell aging, (5) antibody response. Their conclusion is that there is enough evidence to support a link between these mindfulness practices and gene expression to warrant further studies. YES! Let’s get more scientific evidence on board so that more docs will recommend Yoga, meditation, etc.

Another review seemed to point to what most of us already know – the majority of improvements and health benefits that people enjoy from these mindfulness practices are related to stress hormones and inflammation. While previous studies have focused on how these practices affect our brains (losing less of our grey matter as we age), this study also looked specifically at how our genes are affected. Certain genes are either upregulated or downregulated in our body throughout our day, based on many different circumstances. All of the studies measured what they call “gene expression,” (the way that genes activate to produce proteins which influence the biological make-up of the body, the brain, and the immune system.) They used blood samples to identify this gene expression both before and after each different mindfulness practice. Some studies were all about Yoga, some Tai Chi, others studied different forms of meditation, etc. In all the studies, the gene expressions of genes that control inflammation and stress were changed after the session.

The results of 18 studies that used gene expression analysis in research on mindfulness practices have, overall, found a significant downregulation of NF-κB (a key transcription factor that controls the expression of inflammation-related genes), which can reverse the molecular effects of chronic stress. I’ll take that!

Even though the study designs, the population, and the types of mindfulness practices used in the studies included in this review vary, it indicates that some of the psychological and physical benefits result from biological changes in NF-κB genes. More studies are currently being done to understand better how Yoga and other mindfulness practices affect our genes.

Another study, which was a follow up to a previous study done at UCLA, found that the Yogic meditation practice called Kirtan Kriya, reversed the pattern of increased NF-κB-related transcription of pro-inflammatory cytokines and decreased IRF1-related transcription of innate antiviral response genes previously observed in healthy individuals confronting a significant life stressor. Translation: This meditation practice reversed the inflammatory process in stressed out caregivers! This particular study was done on caregivers who live with the daily stress of caring for family members with dementia or Alzheimer’s.

When that first UCLA study came out, I wrote an article about it and offered training in this particular meditation practice. I am offering a special on Kirtan Kriya meditation training again today. You can find out more, and sign up HERE.

Dr. Helen Lavretsky, senior author of this study and a professor of psychiatry at the UCLA Semel Institute for Neuroscience and Human Behavior, and her colleagues, found, in their work with 45 family dementia caregivers, that 68 of their genes responded differently after Kirtan Kriya Meditation (KKM), resulting in reduced inflammation. “The goal of the study was to determine if meditation might alter the activity of inflammatory and antiviral proteins that shape immune cell gene expression," said Lavretsky. "Our analysis showed a reduced activity of those proteins linked directly to increased inflammation. This is encouraging news. Caregivers often don’t have the time, energy, or contacts that could bring them a little relief from the stress of taking care of a loved one with dementia, so practicing a brief form of yogic meditation, which is easy to learn, is a useful tool."

Notice she used the word “brief”. This meditation takes only twelve minutes a day! Can you spare twelve minutes a day to alter your genes for reduced inflammation as well as increase your grey matter? Sign up now and learn this easy meditation practice!

Best of Health,

Kathi

I've been chatting with people and asking questions during the last few weeks about how one views the end of the year. I found that the majority of people look at December as a month of parties, shopping, children's holiday programs, and in the north, snow and cold. Most people I spoke with were not looking forward to December at all and felt tired just thinking about everything to be done before the end of the year.

Hmmm. What about acknowledging your accomplishments during 2016 and taking the time to reward and/or nurture yourself? Nobody that I spoke with had done that, nor was anyone planning to. In fact, most women I talked with said that their only reward after a long hard day of working, shopping, caretaking kids (or parents) was a glass of wine. Oh, dear... That's not really going to nurture you.

For me, taking action makes me feel empowered and chases that holiday stress right away. If I plan something nice for myself and I know it's on my schedule, I start to feel better already!

If you want to make this December a little bit less stressful and feel less overwhelmed and overwrought by the end of the month, try one or two of these suggestions:

Bring more gratitude into your daily activities. For instance, even when you have to endure a family member who goes on and on about all that's wrong with the world, find one tiny little thing to be grateful for in the moment. It could even be that you're grateful you do not share their negativity.

Set limits for yourself. Decide ahead of time that you will only listen once to Uncle Henry's complaint about when you were ten and you broke his grandmother's glass Christmas ornament. Gently remind him that it's an old story which everyone has heard and that he is making you uncomfortable. If he doesn't take the hint, then walk away. There are always dishes to be done in the kitchen...

Write down one thing that you did this year that you are proud of. Now schedule something that is nurturing for yourself as a reward for that accomplishment. Yes, I know that it's the holiday season and busy doesn't even begin to cover your life right now, but YOU are important. Nurturing can be as simple as locking yourself in the bathroom for 30 minutes in a hot, scented bubble bath. You deserve to have that 30 minutes to relax and nurture yourself.

My gift to you today is this meditation that takes only a few minutes yet reduces all the day's stress and worry. Be good to yourself - you deserve it!

Wishing you a holiday season filled with love, joy, and good health. Catch you next year!

Kathi

Coloring Is Fun AND Good For You!

cover-jpegMy friend Dianna Mullane and I are excited to tell you about our enchanting, stress relieving, adult coloring book, "A Coloring Book For Women - 30 Divine Designs." Dianna and I have just completed this project of love and we're so excited to share it with you today! "A Coloring Book For Women - 30 Divine Designs," was written by, and for, women. This is different from any of the others that I have found in bookstores or on Amazon. We wanted to provide something more; something informative, something that would be a way to connect with our inner child again. According to this review on Amazon, we have been successful! "I tried adult coloring books before, but the designs were busy, geometric designs that I found difficult to color. Those types of coloring books actually ended up frustrating me more than anything! But, "A Coloring Book For Women, 30 Divine Designs," is very different; the designs that Kathi Casey and Dianna Mullane have chosen are lovely and FUN to color! After all, that's why we want to color again, right? To feel the joy we did as children when we sat down to color. I love this book and can't recommend it enough!" -- Jane The book is available on Amazon, (go take a sneak peek) and also HERE on my website, where, for the same price, we'll include a box of colored pencils to get you started. Each design in our book has a description that will inspire, empower, or simply bring a smile to your face. If you are starting your holiday shopping this week, please consider our simple, inexpensive stress relief, for all the women on your list (including you!). Here's what people are saying about our coloring book: "This book is GORGEOUS! I've seen plenty of adult coloring books, but this one tops them all! Calm and pleasant designs to color that don't make my head explode! I love it. No complicated geometric designs; instead, lovely designs that have meaning for women and are truly a meditative and soothing experience to engage with. This really is a coloring book for all women. I especially love the depiction of Pinga, an Inuit goddess of fertility, medicine, and the hunt. She is surrounded by two beautiful swans. I highly recommend this book!"Estra Roell "A Coloring Book for Women: 30 Divine Designs" is a dream come true. An adult coloring book created just for women! The pictures are incredibly creative and inspiring. There are descriptions with each design that help you think, and contemplate your own inner path. It is a fantastic addition to the adult coloring book world. I highly recommend "A Coloring Book For Women: 30 Divine Designs." A great gift for the holidays!!!" Elizabeth Helming Take a peek on AMAZON or our WEB PAGE today! Thanks. Best of Health, Kathi

How To STOP Beating Yourself Up!

Ever been in a place where all of life's standard issue strain has literally hit the fan and you sink into a place of believing that Oprah, Deepak Chopra, Eckhart Tolle, your Yoga or meditation teacher, and countless others are so much more qualified, prepared, capable of getting through this life smoothly, and you wish you could too?

We all sink there sometimes. That quagmire pulls you farther down into the depths as each event happens. Your best friend's dog dies, you get the flu and writers block at the same time, and then your internet goes out for six days... Sometimes life is not easy.

But it's not easy for Oprah and Deepak either. It is easy, when we are suffering, to look at someone we admire and think that they never let themselves get down like this, but, in reality, we're all human. And being human means that sometimes, despite our best efforts, life gets very, very difficult, and we can feel weak, sad, or angry. 

That was me last week. Trying to run a business is near to impossible when you have no internet for six days!!!!! And that was just the tip of my iceberg, so to speak. Life on this planet is chock full of adventures and disasters at times.

When times like this hit, I force myself to meditate more - even though there are a thousand things my mind thinks I should be doing instead. Even if I only take a ten minute self Reiki break, I do it anyway; every little bit helps. And, since we are all human, what also helps, is remembering a story my brother shared with me several years ago. I'll share it with you now to make my point.

This brother has lived in New York City for many years. He, like most people in the city, rides the subway to get everywhere. It's crowded, people are often unfriendly, angry, in a hurry, late for an appointment, etc. On one particular day, my brother was attempting to share positive emotions with those around him, which is his habit, by making eye contact or saying hello, but it was really, really difficult. There was lots of angry energy around and he was getting down on himself for not being able to keep his own positivity up.

He thought he recognized a man standing on the platform near him, and was wracking his brain to remember who it was. This man also looked pretty angry, which, it occurred to him later was one of the reasons my brother, at first, didn't recognize him. When it hit him who it was, he felt much better about his own situation. It was Deepak Chopra.  

If Deepak, with his four hours of daily meditation, his Yoga practice, and everything that he does for himself and others can fall into that quagmire once in a while, then we needn't beat ourselves up about sometimes being in the same position!

So, smile, think of this story when you feel overwhelmed by life's ups and downs, and take care of you! 

Here's a little  video of a calming eye massage. It only takes a few minutes and can help you come back to your sane, centered self.

Best of Health,

Kathi

Mid Year Goal Recap

Well, it's mid June - that means 2016 is more than half over. How are you doing on your goals for this year? Have you completed some of them?

What I have noticed lately is that it's just about impossible to meet new goals when life is buzzing along with more responsibilities than one can handle. I have my garden, which takes up a lot of time in spring and summer. The lawn (what little is left) needs mowing often. I have my work, graduations, summer parties, and I live on a lake so it's nice to get down there for a swim or to watch the sunset over the water...

Here's an idea I started about six weeks ago, and so far it's working for me. You may want to give this a try.

I have a checklist of five habits that I want to make a part of my daily routine. Things that I find myself letting slip sometimes, like taking my morning AND evening vitamins, getting more aerobic exercise, filling the tea kettle at night before bed, etc. I started with five items and each day checked them off when they were done. I also have an accountability partner that checks in with me to help keep me on track. After about five weeks, three of my habits had become ingrained and I now do them regularly - even when travelling!

Now, you may not think that filling the tea kettle before bed, so that I only need to turn it on in the morning on my way to the bathroom, is a big deal. But I knew that it would make me feel better to be more prepared for my day and I also knew that a couple of the items had to be simple so I could get them down pat in a month. It worked. Now I've added three more items to replace the three that are routine and I'll keep going with these five for several weeks until they also become routine.

Science shows that it takes about 30 days to form a new habit, so be sure to give yourself enough time.

Best of Health,

Kathi

Want Younger Looking Skin? Of Course You Do!

It's been a while since I wrote Beautiful Sexy Skin For Women Over 40, and since then I've found another natural product that I really love, which I'd like to share with you today.

A couple of months ago I began to use BADGER Damascus Rose Face Oil, and I fell in LOVE right away, with the smell and the way it made my face feel!  At first, I didn't notice much difference in skin tone though, but I loved how it made me feel. In the last couple of weeks, however, I've been told three times, that I look younger. I started paying attention to my face, and, sure enough, the skin tone is more even, wrinkles are less evident, and there are no dry patches at all!  WOW!  Hard to find a better recommendation than that. Badger is the name of the company and Damascus Rose Face Oil is the name of this fabulous product. I have found it at Vitacost, Thrive Market, and, of course, on the Badger web site.

As we know, what works for me doesn't necessarily work for you. Every BODY is different, but this one is priced right, so give it a try!

If you haven't seen this video on moisturizers, take a look at what you may be putting on your face...

While you are looking at Badger, check out their Bug Balm. That is what I originally purchased from the company, as it smells good, is chemical free, and works!  Best mosquito and other bug repellent I have found. Believe me, Otis has mosquitoes that can pick you up and carry you away! If it works here, it will work anywhere! Let me know how you like it!

Best of Health,

Kathi

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