Meditation Training Archives

Did you know that recent medical studies have shown that our brains begin showing signs of dementia related diseases up to 30 years before we actually can’t remember what our car keys are used for!? It’s true. We begin losing grey matter and growing amyloid plaques in our 40’s, 50’s, and 60’s. That’s the bad news. The good news is, now that we know this, we can take steps to prevent getting dementia at all!

Bruce Miller, MD, director of the UCSF Memory and Aging Center states “We believe if people started taking preventive lifestyle measures, we could potentially decrease the incidence of Alzheimer's by about 30 percent,”  Okay, 30% is good!

Last week I wrote about how mindfulness based practices, like meditation and yoga, help to change our gene expression and also keep our memory intact. I’d like to continue that discussion today with more information about Alzheimer’s prevention. We all know that, presently, there is no cure for Alzheimer’s. There are many things, however, that we can do to help prevent, or at the very least, slow the progress of dementia diseases like Alzheimer’s. Here are a few that “new science” proves will do the trick:

Exercise! And you get even more benefit if you complete your aerobic exercise with others. The combination of social interaction and aerobic exercise can increase grey matter.

Eat The Right Foods

Martha Clare Morris, ScD, one of the researchers who developed the MIND diet, which is a combination of a Mediterranean diet and the DASH diet, explains that our brains crave plants!

The MIND diet emphasizes vegetables and nuts, while putting limits on animal products, saturated fat, and sugar. This is based on research which examined which foods improve brain health. In a 2015 study published in the journal Alzheimer's & Dementia, people who were most faithful to the MIND diet enjoyed slower cognitive decline—the equivalent of gaining seven and a half healthy brain years. In a second study, that same group was also found to have a 53 percent reduced risk of Alzheimer's compared with those who were the least dedicated to the diet.

The MIND diet's ten brain-boosting foods:

Leafy green veggies (six servings per week)

Other vegetables (one serving per day)

Nuts (five servings per week)

Berries (two servings per week)

Beans (three servings per week)

Whole grains (three servings per day)

Fish (one serving per week)

Poultry (two servings per week)

Olive oil (your main cooking oil)

Wine, preferably red (one serving per day)

Kirtan Kriya Meditation (info here) – It’s not too late to take advantage of my special from my last newsletter.

Neuroplasticity Training:

In the last year or so, I have spent a great deal of time studying neuroplasticity, and have developed a course to help people accomplish goals that have been out of reach for years, like, weight loss, being on time, getting back to writing that book, or putting paint to canvas. This course was tested a few months back with great success and I’ll be offering it again in October.

Basically, we now know that making new pathways in our brains is key for keeping our brains healthy and active at any age. And, the even better news is, it’s not difficult, nor does it take a lot of time and money to build these new pathways. It does, however, take commitment. You must decide that this is important and that you are going to follow through with the steps you take because ritual making and repetition help to make these new connections stronger.

For instance, let’s take the goal of being on time. Let’s say you have attempted many different times and ways to change this bad habit in recent years and each time something comes up, something ALWAYS comes up... Your babysitter cancels due to illness, so you have to drop the kids to school on your way to work, or you get a return call from your doctor just as you’re leaving for your tee time at the golf course and you answer because it might be important, etc. And before you know it things have “come up” enough times that you’ve blown your lovely plan to smithereens! Well, thanks to the science of neuroplasticity, we now know that this has nothing to do with willpower, and you are not doomed to failure with this goal. Mostly, this is your brain following the same pathway it knows over and over again. So at this point, that pathway is strong as cement! If you truly want to be on time, you must make new pathways in your brain, rinse and repeat, until this new pathway is strong, and, voila, you have conquered a habit. It sounds simple, right? It is. Simple – not easy. As I said, you must be committed.

There are many tools which help us make these new brain pathways and I’ll be covering all that I have found and researched in my new course. Watch for more information in the next newsletter on this!

Meanwhile, take a look at the TED Talk below, from a scientist who studies the brain and how to help people recover from stroke, through neuroplasticity. I was delighted when one of the participants from my new course sent me the link, as what she talks about here supports my own work! How cool is that!?

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

Can Your Mind Really Heal Your Body?

I'm sure you've heard things said before like, "mind over body" or, "your mind can heal anything," but do you ever think to yourself, "that's easier said than done!" After all, if you're like most people, you don't have time to sit around like a Buddist Monk, meditating for hours a day, focusing on healing your body. So how exactly do you apply it to your life?

Well, I want to share a video with you today that will reveal some startling research on just how powerful the mind is over the body. This video will also introduce a grounded, everyday technique that you can use to help your mind keep your body healthy.

It's a video of Dr. Lissa Rankin, M.D., a traditionally trained medical doctor who specializes in understanding the mind-body connection, and Nick Ortner, producer of the upcoming 9th annual Tapping World Summit, to discuss her findings in her book, “Mind Over Medicine,” and the implications they have for all of us, both the "seemingly" healthy, and those with health challenges. If you’ve been receiving my newsletter for a while, you may remember Dr. Lissa from my telesummit on healing chronic pain a few years back. This video is being released in the lead up to the 9th Annual Tapping World Summit. They have some very interesting dialogue where Dr. Lissa shares her latest research, and her perspective on what is happening in the mind and body when people are doing EFT Tapping. I’ve talked about EFT before, in my newsletter, and you know that I highly recommend using it on a regular basis.

Tapping, most commonly known as EFT or Emotional Freedom Techniques, is a type of energy psychology that combines eastern medicine and modern psychology. It is extremely effective with both physical issues (back pain, headaches, etc.) and emotional issues.

Here’s what you’ll get from today’s video with Lissa and Nick:

- You'll hear about what Dr. Lissa has learned from studying over 3,500 cases of "spontaneous remission" and what the research both tells us, and isn't telling us, about why people get sick or healthy.

- You'll discover the nine common characteristics that people with "spontaneous remission" have, and why they're critical to know for both sick people and healthy people.

- You'll learn about the only two modes that our nervous system can be in, and how in one of them, our bodies’ self-repair mechanism literally shuts down! And the scary part is that most people tend to get stuck in this shut down mode (she'll explain why and how you can get out of it).

- You'll hear about why some of her supposedly "healthiest" clients (exercising, eating well, meditating, etc) were getting sick and the big "aha" moment she had about what was causing it all.

- Near the end Dr. Lissa will blow your mind by redefining what "placebo" actually is and how most scientific studies are not digging deep enough into what is going on with the mind and body.

Watch this video HERE, I know you'll love it!

Best of Health,

Kathi

World Tapping Summit PreviewVideo

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

Alzheimer’s Prevention Strategy!

 

A while back I wrote about a study that showed aerobic exercise increased the brain's hippocampal volume in older women, which increased memory performance.

Now, another study has confirmed that meditation is good for your brain. This Harvard study used MRI scans to document, for the very first time in medical history, how meditation produced massive changes inside the brain's gray matter. Senior author Sara Lazar, of the MGH Psychiatric Neuroimaging Research Program and a Harvard Medical School instructor in psychology states, "This study demonstrates that changes in brain structure may underlie some of these reported improvements and that people are not just feeling better because they are spending time relaxing."

Wow! I have felt that for years, and certainly Eastern traditions have known that for centuries, but now even Western science has proven it to be true. Color me happy!

The participants of this study spent an average of 27 minutes each day practicing mindfulness exercises, and that is all it took for a major increase in gray matter density in the hippocampus, the part of the brain associated with self-awareness, compassion, and introspection. MRI's were done before they started this eight week course and again after. In previous studies this group also found that experienced meditators have a thickening of the cerebral cortex in areas associated with attention and emotional integration.

"It is fascinating to see the brain's plasticity and that, by practicing meditation, we can play an active role in changing the brain and can increase our well-being and quality of life," says Britta Hölzel, first author of the paper and a research fellow at MGH and Giessen University in Germany. I agree!

Imagine - 8 weeks to better brain health!

If you would like to take a more active role in improving your brain health by learning meditation techniques, let me know! You can get a few friends together and I'll come to your home to teach the group, or you can click HERE to learn about an individual program!

Mindfulness exercises do not mean that you have to sit in an uncomfortable position for an hour and "clear your mind."There are many techniques to help you meditate. For instance, prayer is often a meditation. There are mantra meditations, visualizing yourself in your "place of calm", e.g., a beach or the woods.
Contact me today and we'll discover what works for you!

Take Care Of YOU!

With all the excitement this month of Irish festivities, preparing for Easter and spring hiking/biking starting earlier this year, please remember to take care of you. The more I teach, and the more clients I see, the more important I realize self-care is. So many people - especially women, forget how important their own health and well being is. For many of us, self care feels more like a fringe benefit than an essential daily practice. This was driven home to me, once again last week, when a friend who took care of everyone in town at one time or another, and who was a truly generous soul with all but herself, had a sudden heart attack and died. She leaves a big hole in her family's and extended family's lives. Please take care of yourself so that you'll be around for a long time for your family and friends!

Exercise, eat healthy foods (not too much...), and do some type of meditation.

And so to start you off, here is a link to one of the breathing practices that I teach every week. It focuses on healing the spine. Just about everything in the body is connected to the spine, so a healthier spine means a healthier body. Relax and BREATHE!

Goals, Resolutions or Intentions?

YogavilleThis is the time of year when we look at our goals from last year, see how we did, make new ones for the new year, and then formulate a plan for making it all happen. I'm very glad to have this process, especially this year. Last week I thought I hadn't done very well on my goals for 2015 and I was feeling a bit down in the mouth about it (yes, I am not always Pollyanna). But when I pulled them out and compared, I had met or exceeded most of those goals and only failed meet two of them! That brought the smile back to my face. I usually set business goals as well as health, relationship, and personal goals each year; a few in each category, to keep learning and evolving. 

I have an accountability partner and we go over our goals with each other at the beginning of the year and check in again at the end of each quarter. In 2015, we did something a bit different. We set intentions and then made our goals encompass these intentions. This was something suggested by Deepak Chopra. His four suggested mantras for those intentions were:

  • I have a joyful, energetic body.
  • I have a loving, compassionate heart.
  • I have a restful, alert mind.
  • I have lightness of being. 
  •  

These worked out pretty well, because a joyful energetic body is one that gets enough exercise, proper nutrition and sleep. A loving compassionate heart takes care of self and others. An alert mind is active and constantly learning, and all of these make for a lightness of being.

So, perhaps instead of making resolutions this year, you can set these four intentions for yourself. Write them down on a 3x5 card and keep them where you'll see them each day, to remind yourself. Then let me know at the end of 2016 how much better you feel! 

Best of Health,

Kathi 

Coloring For Grown-ups!

The other day on my journey to teach Gentle Therapeutic Yoga, I was visited by a flock of turkeys - well actually, a family of them. I saw mom, dad, and several younger ones. Dad was attempting to cross the road and was nearly hit by the car in front of me. He stayed on the opposite side of the road after that scare, while mom and the children headed off into a nearby field. I'm sure he caught up with them eventually, unless the hawks decided he was small enough for them to carry off. I really love living in the country. The peace and quiet, the sound of the loons enjoying the lake on a summer evening, all the wildlife that is abundant in our beautiful Berkshires speaks to my soul. And when our souls or spirits are singing in harmony with nature, all those stress hormones begin leaving our body, improving our mood, lowering blood pressure, and protecting our brains! How cool is that!?

Most of us know that meditation is a good habit to start, and that a daily practice can help rid our bodies of stress hormones, but recent studies have shown that crafting and coloring can have the same effect. Knitting, sculpting, drawing, and other creative processes can put our mind, "in the zone," which causes the parasympathetic systems in our body to take over. Anxiety, depression, and grief are reduced, and most people find that time goes by much more quickly. So, find those old knitting needles that you stored in the attic. Get out that box of crayolas your grandkids play with and use them yourself! Have some "playtime" and reap the benefits for your body, mind, and soul.

I'm thinking of drawing and then coloring these mushrooms I found in my yard - pretty colorful, huh?

mushrooms on stump

Best of Health,

Kathi

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