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The Eldercare Advocate: A Calmer You; A Path to A Healthier You

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The Eldercare Advocate: A Calmer You; A Path to A Healthier You

A calmer mind can help you respond to stressful situations in a way that is less harmful to your body. There is even research which indicates that the stress one experiences may play a role in one’s hair turning gray

There is evidentiary research that becoming calmer and achieving inner peace has powerful benefits on overall health and wellness. There are many ways and practices to help on the path to achieving an improved level of calm but one of the simplest is breathing.

Breathing is an autonomic nervous system response that is controlled by the respiratory center in an area at the base of the brain. We do not have to consciously control our breathing; it is an involuntary function. However, that doesn’t mean we don’t have the ability to control it. We actually CAN control our breathing. In doing so we can use it as a valuable tool to reduce feelings of stress and anxiety which in turn can help us feel more calm. Thus, breathing exercises can be beneficial to your mental and physical wellbeing.

There are even those that believe that merely being around a person who has achieved inner peace can have a positive impact on their own mood or level of calm. This is reflected in the statement: “the tension was so thick you can cut it with a knife”. This implies that that one is able to feel the tension in the environment which can cause a heightened response in our own body and influence our behavior. Thus, it stands to reason, that being around a person who is more calm can help inspire a feeling of calm within ourselves.

There are a variety of breathing techniques that you can practice to help you achieve a greater feeling of inner calm or peace.

1.  Abdominal or diaphragmatic breathing is the basis of all breathing exercises. Did you ever notice that when a baby sleeps their abdomen moves up and down? Did you ever notice that when you are laying down, in the most relaxed position, when you breathe your abdomen goes up and down.This is because this is how the body’s optimal brething functioning. It is the deepest form of breathing, when the most breath completely fills our lungs and every cell in our body becomes oxygenated.

To begin, sit down in a comfortable position, put one hand on your chest and the other on your belly. Take a deep breath in through your nose. If done correctly the diaphragm will inflates fully so that air goes to completely fill the our triangle shaped lungs all the way to their base. The breath should push the hand on the stomach out, while the other hand on the chest does not move. Try setting aside time 10 minutes each day to using this technique to take six to ten slow, deep breaths per minute for approximately ten minutes. You may experience immediate benefits such as a reduced heart rate and/or blood pressure level. After regularly practicing this for six to eight weeks you may see other advantages. This technique can beneficial if utilized prior to stress causing events.

2.  A Basic Calming Breath involves initially taking a long, slow breath in through your nose, first filling your lower lungs, then your upper lungs, holding the breath for a count of “three” and then slowly exhaling through pursed lips while you simultaneously think about relaxing the muscles of your face, jaw, shoulders and stomach.

3.  Dr. Andrew Weil, the founder and director of the University of Arizona Center for Integrative Medicine, is a proponent of the 4-7-8 breathing technique also known as “relaxing breath”. The technique is as follows: breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds. Focusing on long deep controlled breaths in a specific rhythm is also a core practice of many meditation and yoga practices which also promote relaxation. The scientific evidence supporting this technique is limited; however, individual people have reported that achieving this type of rhythmic breathing has helped them reduce anxiety thereby creating a sense of relaxation which leads to sleep. Achieving an inner calm obviously helps us in reducing our anger responses as well. How many times have we heard the expression “count to 10’ before we respond. This is meant to serve the same purpose. Paired with purposeful, controlled breathing, this can go a long way to helping us achieve inner calm and respond more favorably to a variety of challenging situations that we all face whether in our personal or work lives/environments.

4.  Alternate Nostril breathing is a yogic practice of breath control which has been demonstrated to be beneficial. In 2016, Vogue magazine declared “Breathing Is the New Yoga”, which is the primary technique in the Art of Living’s Happiness Program known as Sudarshan Kriya which we know as meditation. There are over 65 independent studies which show that Sudarshan Kriya is effective in reducing levels of the stress hormone cortisol, increases mental focus, enhances levels of immunity and decreases depression and anxiety, with quick and lasting effects.

In Sanskrit, Alternate Nostril Breathing is called Nadi Shodhana Pranayama, which translated means “subtle energy clearing breathing technique”. Alternate Nostril Breathing helps calm the mind, reduce anxiety, and bring a feeling of relaxation to the entire body. If performed for just a few minutes, Alternate Nostril Breathing can instantly reduce stress and fatigue, but can also be used to reduce stress before high-stress situations such as job interviews, performances or public speaking events. Some people describe the burst of energy they feel from alternate nostril breathing as similar to the jolt they get after drinking a cup of coffee. This can help you achieve a heightened sense of awareness or help you to be more focused.

Though alternate nostril breathing can be done as part of or is integral to it can also be done as its own practice to help quiet and still your mind. This technique may be helpful for caregivers who can use it to help manage the stresses that often accompany being in that role. You may also find that practicing alternate nostril breathing helps you to be more mindful of the present moment.

An overview of the procedure:

·  Sit in a comfortable position with the spine long and the hips relaxed. Release any tension from your jaw. Close your eyes.

·  Take a deep breath in

·  On an exhalation, take your index finger and close the right nostril and breathe out through the left nostril.

·  Then without moving your finger, breathe in through the left nostril.

·  Then release that finger and take your opposite hand and use your index finger to close the left nostril.

·  Then breathe out through the right nostril.

·  Then Inhale through the right nostril. Release the finger on your left nostril, close the right nostril with your index finger of the opposite hand and breathe out through your left nostril.

·  Repeat the process.

·  These two full breaths are called one round of Alternate Nostril Breath.

·  Perform 5 to 9 rounds of this alternating breath between the nostrils.

·  Remember to always inhale through the same nostril you just exhaled through.

It may take a few tries before you get the coordination of inhaling, exhaling and moving your fingers back and forth between nostrils. This is not unusual so try not to get frustrated. Keep at it and you’ll get it.

Additional interesting information about alternate nostril breathing:

There was a study completed in that found that people who practiced alternate nostril breathing lowered their perceived stress levels.

Yogic breathing practices are also believed to improve lung function and respiratory endurance. This was based on a small study done in 2017 in which the effects of pranayama practice on the lung functions of competitive swimmers was found that it had a positive effect on respiratory endurance.

We know the benefits that lowering your heart rate can have on cardiovascular health. According to a study completed in 2006, engaging in a slow yogic breath such as alternative nostril breathing significantly decreased heart rate and average breathing rhythm. Research from a 2011 study found that an alternative nostril breathing program performed over a period of six weeks had a positive impact on physical and physiological fitness-based performance. The breathing technique was found to have a positive influence on blood pressure, heart rate, and vital capacity.

Additional studies found that different types of yogic breathing could have beneficial effects on neurocognitive, respiratory and metabolic functions as well as  on the nervous system.

Though safe for most people, there are medical conditions in which alternate nostril breathing may be contraindicated. (i.e., COPD, asthma, other heart or lung conditions) In the event you have any of those conditions or concerns, you should consult with your doctor to find out if it is safe for you to practice alternate nostril breathing. As with any other practice, if you experience any adverse affects, such as shortness of breath, lightheadedness, dizziness or nausea while using this technique, you should discontinue immediately.

Life can be stressful for everyone at times. Daily life events, professional and family responsibilities, personal and professional relationships, taking on new roles as a parent, caregiving for a loved one, serious life changing events or medical conditions, the list goes on and on. There is a difference between the stress from immediate short-term situations in which the body releases hormones that are part of a normal physiologic response so it goes into a heightened state of alert so it can react as in the fight or flight response. (i.e., increased breathing and heart rates) That is entirely normal.

However, stress reactions to a variety of other situations can be harmful to our health. Symptoms associated with that type of stress may include anxiety, irritability, depression, insomnia, headaches, muscle pain or tension, fatigue, sleep problems, and changes in general behavior.

Too much stress can also negatively impact general habits and behaviors. It can lead us to make poor food choices and leads to poor exercise habits. Stress can either increase or reduce appetite, most often it increases appetite and the food choices we make under stress tend to be of the more unhealthy variety, sweeter, fattier, higher calorie foods.. Psychologists have related eating to the stressed individual’s need of some manner of control over situations as well as deriving pleasure or some form of comfort.  Professionals have been known to liken eating to smoking; smokers tend to smoke more cigarettes when feeling stressed just as as individuals eat more under the same circumstances. Individuals also tend to feel fatigue or weariness with chronic stress.

Conscious breathing can help you find an inner peace and help you defend against daily frustrations and stress   Once you select a method that is right for you and begin to practice it regularly, not only  in “times of trouble” as the Beatles Song,  you’ll most likely experience a shift in how you are feeling, especially if feeling stress and frustration has been like a constant but unwanted “friend”. You might notice that you’ve become a little more resilient, and approach a variety of situations with a greater sense of peace and relaxation, are less fatigued at the end of the day, have more restful and peaceful sleep and therefore awaken with more energy  and find others responding to you in a more pleasant manner.

Listen to the Jan. 27. 2020  episode of Voices for Eldercare Advocacy  on the Voice America Empowerment Channel for the interview on finding inner peace with someone who has achieved this in his life and helped many others achieve the same by teaching meditation over the past 15 years.

https://www.voiceamerica.com/show/3911/voices-for-eldercare-advocacy

 

No Pain, All Gain

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Empowerment
No Pain, All Gain

“Self discovery isn’t meant to be painful. If it is, then you’re working on yourself, lost in the story of your life, or simply resisting what is.” – Ariel & Shya Kane

Tune in to Being Here and experience the practical, pain free, and fun alternative lifestyle called “Instantaneous Transformation.”

Listen Live this Wednesday, October 4th at 9am PST / 12pm EST on the VoiceAmerica Empowerment Channel. 

After this Wednesday, you can stream or download this episode and over 500 episodes on a wide variety of topics from our archives here. 

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:

Podcasts app for iPhone 

Stitcher Podcast app for Any Device 

VoiceAmerica app for Apple 

VoiceAmerica app for Android 

 

Everyday Well-being and Happiness By Ariel & Shya Kane

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Everyday Well-being and Happiness By Ariel & Shya Kane

We’ve all experienced fleeting moments of happiness and well-being. Tune into Being Here and discover how to have well-being and happiness in your life with consistency. Callers welcome at Tel# 1-888-346-9141!

Listen Live this Wednesday, June 26th at 9am PST / 12pm EST on the VoiceAmerica Empowerment Channel: http://www.transformationmadeeasy.com/being-here-radio-show/

After this Wednesday, you can stream or download this episode and over 500 episodes on a wide variety of topics from our archives here: http://www.transformationmadeeasy.com/being-here-radio-show-archives/

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:

– Podcasts app for iPhone

– Stitcher Podcast app for Any Device

– VoiceAmerica app for Apple   

– VoiceAmerica app for Android

Don’t Be Embarrassed…You Haven’t Failed By Ariel & Shya KaneDon’t Be Embarrassed…You Haven’t Failed By Ariel & Shya Kane

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Don’t Be Embarrassed…You Haven’t Failed By Ariel & Shya KaneDon’t Be Embarrassed…You Haven’t Failed By Ariel & Shya Kane

“It’s not whether you get knocked down; it’s whether you get back up.” – Vince Lombardi No matter how good you get at being a “Yes” to your life, sooner or later you’re bound to get upset and be caught in a thought loop – you know, one of those repetitive series of thoughts that go round and round in your head like a hamster on a wheel going nowhere. A thought loop is when a series of repetitive thoughts overtake you and you entertain a conversation with yourself about things like: How unfair it is. How they did you wrong. How you have made a mistake. How you wish you could do it over. Sometimes you may doggedly chew on an event that has already happened, reworking it to your liking. You rerun an argument in your thoughts, and you come up with a better comeback so you can win the fight or you tell yourself the things you should have said to make your point. At other times, you’ll search for a new outcome to something that you can’t change. For example, let’s say you got in a fight with someone – perhaps a loved one like your partner, spouse or parent – and harsh words were exchanged. Then later, often at night as sleep eludes you, you may alternate between justifying your actions and berating yourself for your behavior. Sound familiar? If so, don’t be embarrassed and don’t worry: You’re normal. When thought loops happen, most people who are living a transformational lifestyle will experience a crisis of self-doubt. After sailing along for weeks, months or perhaps even years, it is especially disturbing to find yourself unexpectedly upset once again. It’s so easy to contract and think that you’re “no good” at being present and saying “Yes” to your life. When this happens, you instantaneously lose your ability to be a non-judgmental observer of your thoughts. Here is a sequence of events that might occur: First, you are likely to remind yourself that “what you resist persists and grows stronger.” Sometimes this mental reminder is enough to pop the upset like a soap bubble. Often though, it may only give relief for a moment and then the repetitive thoughts begin again as you forget your moment of clarity and jump right back into the torrent of thoughts that being upset produces. You may even recognize that you are being “right” but at the moment you don’t care because you are right after all. Sooner or later you are also likely to come to the conclusion that you’re really bad at this “transformation thing,” that you haven’t gotten anywhere, and that you are better off going away until you get it back together or worse yet, before you are seen as stupid or as a hypocrite by your family and friends. Does any of this sound like you? Does any of it sound familiar? When you find yourself in this state here are a few tips and tricks that we have found useful if you really want to bring yourself back to center rather than wallow in the upset: You aren’t alone – really. When you have been snared by a disturbing thought loop, friends can help. Contrary to how it may seem when you’re lost in an upset, they even want to help. Don’t be afraid – reach out. A burden shared is far lighter and at times with sharing, the upset can be swept away like gossamer. Your senses can bring you back…well…to your senses. Use your senses – touch, taste, smell – as ways to bring you back to center once again. A good meal, sex, a hot shower where you really feel the water sluice over you can do the trick. Sitting quietly, going for a walk, cleaning out that junk drawer, scrubbing the grout on the bathroom tile – all of these will work to bring you back to yourself. Playing with a child, or a pet, watching birds, listening to the surf, taking a run, completing things around the house and 1000 more things can bring you back. Don’t underestimate the power of a good meal. When you’re upset, it’s common for people to reach for “comfort food”. However, for many this means cookies, potato chips, ice cream and chocolate. While these foods aren’t wrong or bad per se, it can be surprisingly beneficial and grounding to actually fix yourself or go out and get a good meal without the sugar load. Think of it as fuel to reboot your well-being. Don’t underestimate the power of getting some sleep. When you are overtired your body becomes stressed and it becomes fertile ground for upsets to sprout, take hold and bloom. It is amazing what sleep can do. It recharges your mental, emotional and physical batteries so that you are naturally relaxed and refreshed. This one simple thing can make a world of difference and will support you in being “yourself” again. Give it time. When you’re disturbed it is like being pumped full of an upset drug or akin to having the flu virus. Sometimes you simply need to ride it out and be aware that “this too shall pass.” Remember you haven’t failed. No need to be embarrassed. No need to hide. You haven’t failed any more than the child who is learning to walk has when he or she falls on his or her behind. Simply get up and keep going again. With practice you can rest assured that it will take a stronger current, a bigger wave to knock you off your feet the next time. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Since 1987, internationally acclaimed authors, seminar leaders, radio show hosts and business consultants Ariel and Shya Kane have acted as guides, leading people through the swamp of the mind into the clarity and brilliance of the moment. Find out more about the Kanes, their seminars in NYC, in the UK, Germany and Costa Rica, the Say YES to Your Life! Meetups their work has inspired, their Being Here radio show or join their email newsletter. Also get information about their award-winning books.  Their newest book, Practical Enlightenment, is now available on Amazon.com.

More Here!

Stop The Negative Voices and Find Inner Peace with Atherton Drenth By Maureen Metcalf

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Empowerment
Stop The Negative Voices and Find Inner Peace with Atherton Drenth By Maureen Metcalf

Atherton Drenth is a certified medical intuitive, holistic energy practitioner and author. Raised in an eclectic household, her parents actively supported and encouraged her natural intuitive abilities from the time she was a young child. Atherton was tutored in Theosophy, metaphysical, spiritual and religious concepts to help her embrace and understand her intuitive abilities. She has been in private practice for sixteen years and has conducted over 35,000 healing balances on clients from around the world. Atherton is the author of The Intuitive Dance: Building, Protecting & Clearing Your Energy as well as Following Body Wisdom: How Energy Medicine Can Help Heal. She offers yearly workshops and was featured in the documentary, Voyage to Betterment, as one of 12 experts along with other internationally renowned physicians, researchers, and pioneers in the fields of consciousness research and spirituality. Please visit her at www.AthertonDrenth.ca
Learning to hear and trust your intuition is harder than it sounds. It is our birthright, yet most of us are taught to deny the whispers of our soul. We are taught from early on, who we can and can’t be, what we should and shouldn’t do, even what we must be and do regardless of our inner yearnings. Being liked and accepted often demands that we sacrifice the authentic parts of ourselves. This chips away at our self-esteem and self-confidence until we lose ourselves. The loud voices of our family, friends and society pulls us away from ourselves. The critical voice in our head keeps us in line and separated from our intuition. We can and must regain our connection to our inner wisdom, the wise part of ourselves that knows who we truly are and what is best for us. This can mean upending our lives. Leading a false life, however, is the path to self-destruction. It’s time for us to regain our inner guidance and find peace. Please join us Thursday to learn how to hear your truth.

 

Having Work-Life Balance By Ariel & Shya Kane

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7th Wave
Having Work-Life Balance By Ariel & Shya Kane

March 8: Having Work-Life Balance

What if having work-life balance is not a product of efficiently allotting your time but a natural state that happens when you are skilled at Being Here? Join Ariel and Shya and discover how to truly work when you work, play when you play and enjoy the experience wherever you are.

Listen Live this Wednesday, March 8th at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Channel

After this Wednesday, you can stream or download this episode and over 500 episodes on a wide variety of topics from our archives here.

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:
Podcasts app for iPhone 
Stitcher Podcast app for Any Device 
VoiceAmerica app for Apple
VoiceAmerica app for Android

Being In Sync With Life By Ariel & Shya Kane

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7th Wave
Being In Sync With Life By Ariel & Shya Kane

February 22: Being In Sync With Life

You have the potential at any given moment to be in sync with life and with the universe at large. Tune into this exciting episode of Being Here and get in sync. As you do, you will experience the perfection of the moment – this moment of now! Callers welcome at Tel# 1-866-472-5795!

Listen Live this Wednesday, February 22nd at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Channel

After this Wednesday, you can stream or download this episode and over 500 episodes on a wide variety of topics from our archives here.

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:
Podcasts app for iPhone 
Stitcher Podcast app for Any Device 
VoiceAmerica app for Apple
VoiceAmerica app for Android

How Am I Doing?…Who Cares? By Ariel and Shya Kane

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7th Wave
How Am I Doing?…Who Cares? By Ariel and Shya Kane

February 15: How Am I Doing?…Who Cares? 
Ready to relieve yourself of the burdensome question “How am I doing?” Tune into Being Here with Ariel & Shya Kane and take a break! You just may find the world around you far more interesting than thinking about that pesky trio: Me, Myself and I.

Listen Live this Wednesday, February 15th at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Channel

After this Wednesday, you can stream or download this episode and over 500 episodes on a wide variety of topics from our archives here.

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:
Podcasts app for iPhone
Stitcher Podcast app for Any Device
VoiceAmerica app for Apple
VoiceAmerica app for Android

Your Life as a Meditation By Ariel & Shya Kane

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7th Wave
Your Life as a Meditation By Ariel & Shya Kane

January 25, 2017: Your Life as a Meditation

It is possible to experience the benefits normally associated with meditation – reduced stress, clarity, relaxation, happiness, well-being, Transformation – simply by living your life rather than thinking about how to be a better you. Listen in and discover how Being Here can have you experience Transformation Made Easy.

Listen Live this Wednesday, January 25th at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Channel

After this Wednesday, you can stream or download this episode and 500 others on a wide variety of topics from our archives here.

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:
Podcasts app for iPhone 
Stitcher Podcast app for Any Device
VoiceAmerica app for Apple
VoiceAmerica app for Android

Feeling Well in an Upset World By Ariel & Shya Kane

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7th Wave
Feeling Well in an Upset World By Ariel & Shya Kane

November 2, 2016 – Feeling Well in an Upset World

Ever find yourself caught up in world events and feeling upset about it? Join self-help experts Ariel and Shya Kane as they discuss how to approach day-to-day happenings so that you can feel well in yourself, regardless of the circumstances. Callers welcome at 1-866-472-5795!

Listen Live this Wednesday, November 2nd at 9am PST / 12pm EST on the VoiceAmerica 7th Wave Channel.

After this Wednesday, you can stream or download this episode and over 400 episodes on a wide variety of topics from our archives here.

You can also listen to Being Here on the go! Stream or download new and archived episodes to your smart phone or mobile device with these applications:
Podcasts app for iPhone
Stitcher Podcast app for Any Device
VoiceAmerica app for Apple
VoiceAmerica app for Android

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