Step 7 - Laughing Meditation

Laughing Everyday makes ones life shine brighter. So many great things happen when we laugh. - The very act of laughter instantly lowers blood pressure for those that are challenged with hypertension. - Laughing stimulates the brain, expands the blood vessels with oxygen. - Laughter reduces levels of stress hormones of epinephrine and cortisol in the body and instantly relieves stress, tension and depression. One of the best ways to lighten up is to laugh and release yourself from fear’s grip. Laughter instantly raises your energy, heals you and clears away negativity, confusion and mind chatter. Literally, it chases the devil away which is illusion, distortion and confusion and instead re-energises you to lose your ego and merge with the divine.

Laughter is the easiest form of meditation and brings instant relaxation in a pleasant way.

There are three stages to mindful laughter. Each stage can last anywhere from 5 to 20 minutes. The first stage involves stretching your body and breathing deeply. Your stretch should start at the hands and feet before you move through the rest of your body. Stretch out the muscles in your face by yawning and making silly faces. The second stage of the meditation is pure laughter. Imagine a humorous situation, remember funny jokes, or think about how odd it is to be laughing by yourself. Or take a look at some of the fun pictures below. When the giggles start to rise, let them. Let the laughter ripple through your belly and down into the soles of your feet. Let the laughter lead to physical movement. Roll on the floor, if you have to, and keep on laughing until you stop. The final stage of the meditation is one of silence. Sit with your eyes closed and focus on your breath.

More Information on the Benefits of Laughter:

The stress hormone cortisol is reduced during laughter, and conversely the happiness hormone oxytocin level is enhanced which triggers a spike in immune-boosting antibodies

Laughter raises the antibodies immunoglobulin A in the respiratory passages which strengthens the immune system of the body and protects from infections, allergies and cancers.

Sustained laughter gradually increases the levels of cytokine in the blood – a white blood cell enhancer which builds antibodies and helps prevent illnesses

Laughter is a form of stationery jogging and provides the same health benefits as vigorous aerobic exercise by stimulating the heart and blood circulation. 20 seconds of heavy laughter is equal to 3 minutes of hard rowing and will burn upto 400 calories per hour!

Laughter increases lung capacity and therefore promotes the body’s ability to store oxygen, the life-force that helps us stay young and disease-free. This is good news for asthma and bronchitis patients. A daily dose of laughter is anti-ageing and beats any anti-oxidant pill on the market!

Laughter increases the levels of endorphins in the body – these are natural pain killers and greatly help in coping with the suffering from arthritis, spondylitis, migraine and muscular spasms, and all aches & pains.

When we laugh, we exercise 15 muscles facial muscles which turn our faces pink with a happier glow – beats any cosmetic in replacing wrinkles and worry lines with the laugh lines of youth!

Step 6 - Stretch Into your Day

Stretching the body is very important every day.
This can be done in as little as 5 minutes or up the 30 minutes a day. Anyone can stretch. Even for just 5 minutes of stretching you can feel re-energized. Stretch in the morning, during break time at work. You could even add a little 5 minute to 15 minute walk after stretching. Get out smell the fresh air. If it is to cold outside then walk around the house, around the room.


It is very good to stretch before you leave the house each day, before you start your daily exercise program and also to help relax at the end of the day.

As I said before you have got to start somewhere before you can get anywhere.

So here are some pictures of some general stretches, even for those of you in the chair. Do not overdo. Just stretch as far as your own body will go. If you have injuries or pain in the body, be careful please. Check with your doctor before doing any exercise to make sure you do not re-injure yourself.

After you have finished stretching be sure to drink at least 8 ounces of fresh water.

For stretching exercises, or questions do not hesitate to contact me.

Step 5 - Morning Release

To Help with waking up refreshed in the morning do something very simple.

Just before you go to bed, take a glass of water (preferably purified water), sit it on your night stand, and cover the glass with something, a lid, book, sheet of paper. In the morning when you wake, as you sit up in bed, drink this glass of water.
Those of you that do not go to the bathroom first thing in the morning or do not have a bowel movement first thing in the morning, this will help you.

Drinking a glass of water first thing in the morning alerts the body to begin releasing toxicity from your body. During your precious night sleep, your body is doing massive amount of work of restoration, rejuvenation, detoxifying. It is breaking down foods, sending nutrients to the proper places, and getting toxins prepared to be released.

The Digestive system turns into a major cleaning machine at night between 10pm - 2 am. It basically is cleaning house when we are asleep. As when we are a sleep we are not doing to much to bother the mind/body so it can do it's work in peace. (however, those of us who have chosen to eat just before bed, may have given the body more work to do that is for sure and therefore it may not be done with the house cleaning by the time you wake up, which makes for a sluggish wake up call.)

Wake up refreshed and clean and help your body by drining a fresh glass of water to help each morning.

Water recommendations:
Reverse Osmosis
Distilled

Brand recommendations:
Penta
www.pentawater.com

Step 4 - Proper Sleep Habits

It is best to get into the habit of going to bed 3 to 4 hours after your last meal. By doing this we allow the body time to begin to digest the food we have taken in.

When we go to sleep right after eating this makes it harder for the body to digest the food and then promotes more bacteria growth, weight gain, poor health, poor sleep, and sluggish for the next day mentally, physically, and emotionally.

How does this happen you may ask. Once we lay our bodies down for rest we no longer have the help of gravity to make it a bit easier for digestion to move downward. When we lay down our bodies energy has to work harder to break down our foods without the use of gravity hence the digestion functions alot slower. when food is not properly digested it promotes poor health.

If we enjoy a nice dinner around 6:00pm or 7:00pm in the evening with a bedtime around 10:30pm this will be extremely helpful. After you eat it is nice to go for a short walk even for 5 or 15 minutes to help aide you in digesting your foods. For the evening enjoy nice relaxing reading, or light conversation after dinner.

Yes, I know there are many of us that maybe have schedules where we eat late and go to bed late. So, while it is preferable to eat evening meal between 6:00pm and 7:00pm. If this cannot be done on some days, then at least use the rule of thumb to eat food at least 3 to 4 hours before you go to bed.

- The evening meal should be a lighter fare if possible with vegetables, soups, rice type of items.
- If you drink alcohol in the evenings it is best to drink before the meal . If alcohol is taken after the meal it is slower to digest and promotes bacteria growth and weight gain.
- If you are having sweets with your meal, like ice cream, cake etc. It is also best to eat these items prior to the main meal.

- Sugar digest very quickly in our bodies. It is always best to eat sugary things first to aide in digesting them quickly. For if sugar is left in the body to long it hangs around in the heat of your digestion system and it starts forming bad bacteria, which leads to yeast infections and also gastrointestinal upset, and weight concerns.

- For example if you eat chicken, potatoes, and vegetables for a meal and then have your alcohol, ice cream, cake, etc. The chicken will hold everything up in your digestion system for hours as it takes at least four to eight hours (sometimes more) for chicken to digest depending on your body and depending on the time of day that you eat. Now imagine you go to lay down for rest just after you eat this, you can only imagine how long everything would take to digest.

When we do not eat properly and allow for proper digestion, and in this case associated with our sleep. We wake up later than we want to, feeling really sluggish, we do not want to get out of bed, moving slower than usual, our mind does not seem to be working, feel heavier, not able to have a morning bowel movement to release (please note: everyone should have a bowel movement two times a day).

Step 3 - Lunchtime Digestion

Lunch time is the best time!! The best time to activate and utilize your wonderful digestive system.
Lunch time or the hours of the day between 11am - 2pm are the best time of day to Eat your biggest Meal.

During this time of the day, our Digestive Fire (also known as Agni) is at it's brightest. Just like fire in a fireplace, our digestive fire is capable of consuming even the heaviest fuel when it is burning brightly. But when our digestive fire is weak or irregular, food may actually impair our health. Food that is not completely metabolized does not give us adequate energy.

The strength of our digestion is the most important factor in determining how well the food we eat will be digested, absorbed and utilized by our bodies.

So because this is the time of the day that our Digestion is working at it's top then eating our largest meal of the day is best at this time of the day. If your eat meat, chicken, or fish, this is the best time to eat it as your body with be able to digest it properly and utilize it's nutrients more beneficially. If you drink soda pop, alcohol, caffeinated drinks then drink these beverages during this time. Eating items such as this has the opportunity to break own faster in your body,giving you the opportunity to revitalize faster, lose weight, have more energy during the day. If you eat them at other times of day, it will take longer for the body to break down these foods and also promote bacteria growth, ill health, and weight gain.


You see everyone depending on their body makeup has differing digestions. Some digest food very quickly, as if they can eat anything. Some digest food really slowly and sluggish as if it seems to take forever, and some digest food slightly irregular sometimes it is fast, sometimes it is slow, and sometimes they forget to eat.

Even though we have these differences the function of our system during the times of the day is the same.

Our body clocks work in this way in regards to Digestion:

- 6am - 10am - Our digestive power is slower, and colder, usually the metabolism is just starting to get going this time of day. This is a good time to exercise, eat light foods rather than heavy foods.

- 10am - 2pm - Our Digestive power is at it's strongest, Best time to eat our biggest meal, and if you like sweets, fattening foods, soda pop etc....eating them during this time will give your body the best opportunity to break them down properly without you having as much challenges.

- 2pm - 6pm - Our digestive system is usually busy doing it's work from the lunch time meal. Or, if you did not eat healthy meal during lunch then during this time you will be craving some sweet or salty snack.

- 6pm - 10pm - Our Digestion during this time is slower colder, so eating between 6pm - 8pm is good time with lighter fare like rice, vegetables, soups.

- 10pm - 2am - Our Digestive energy during this time of night (preferably while we are sleeping) does fabulous things for us. During this time our digestive fires utilize it's energy to restore, repair, and heal all the cells of the body

- 2am - 6am - Our Digestion is still busy at work for our health and well-being and cleansing the body during this time and preparing it for release of toxins when we wake up in the morning.

You may say that your schedule does not allow you to have your biggest meal of the day at lunch.
Before you say, it cannot be done, at least try it first. Even if we cannot do it every day, we do the best we can. maybe we are able to at first only do it on the weekends, or during 1 weekday a week. It does not matter where we start, as long as we start, as we have start somewhere.

If something seems to big a task we can choose to avoid it or we can choose to come to it in a new way.

We can take the big task and break it down into smaller parts.

Set the intention to do it every day and eventually it will happen.

Be kind to yourself. Do not force yourself to do anything but give yourself opportunity to try something new.

Remember, You got to start somewhere to get anywhere. Cannot go anywhere if you do not at least start.

If you fall down, well you just pick yourself up and start again.

As always, if you have any questions feel free to contact me.

Step 2 - Three Important Questions

If you want to know what to do with your Life, you must first learn to ask yourself daily, three important questions:

1. Who Am I?

2. What Do I want?

3. How can I help myself and others?

Example: Who Am I?

- a girl, a woman, a daughter, a teacher, a free flow of energy, a lover, a poet, a Subaru driver, a divine essence

Example: What Do I want?

- I want the ability to help others help themselves, I want boundless energy, I want healthy lifestyle, I want to be financially successful, I want flexible mind and body.

Example: How can I help myself and others?

- I can donate time to charity, I can get healthy so that I can help others, I can be kind, I can give a hug, I can listen, I can cook food and give to those in need, I can build a spiritual center for the public

It does not matter how detailed the answers are and it is does not matter if the answers are repeated. Do not be attached to whether an answer comes or not.

You will find that as each day passes you ask yourself these questions, what you really want in life will come to surface with more and more clarity. Do not rush it, allow it to come and trust me much will come simply from asking these three little questions.

You can ask yourself these questions anytime, anywhere, out loud, silently to yourself, or journal about them and write them down.

It is helpful to keep them on a post it note in places to help you to remember to ask yourself each day.

I used to keep the post note stuck to my bathroom mirror, my car dash, my nightstand, in my purse, my computer etc.

These questions believe it or not will lead us to the seeds of understanding of who we really are, what we really want, how we can help.

These questions will be very helpful to you if you take the time to ask yourself everyday. The trick is, do not concern yourself if answers come or do not come to these questions. When you do receive answers to these questions write them down. You can even ask yourself these questions just before you begin to meditate each day.

Step One - part B - Meditation

Meditation is a way in which we can focus the mind and promote a state of calmness so that the mind and body can be brought into greater harmony to facilitate health and healing.

Many ask what the difference between meditation and praying is? There is really only one difference, with praying you are talking to God. With Meditation you are listening to God.

There are many forms of meditation. And whatever form is right for is the the Right one for you!

This meditation exercise that I am going to describe to you now is one in which you can practice verbally out loud or silently to yourself. And you can practice this meditation, just about anywhere.

You will notice that I refer to meditation as a practice. Because it is just that 'Practice'. It is not meditation perfection :-). True meditation is a way of really realizing who we really are...and each time we take a moment to meditate we are experiencing ourselves in a new state of awareness.
Meditation instructions: Please read through at least once before you begin.

To Begin, Please find a comfortable place to sit down

- This can be in a chair (if in a chair make sure both feet are flat on the floor), or sitting on the floor with legs crossed (please be sure that your hips are higher than your knees to protect your back.)

- If you like you can use the breathing learned in Step one - part A prior to this meditation which you may find very helpful.


For this meditation we will use a sanskrit mantra.
What is a Mantra:

Mantra: Man = Mind and Tra = vehicle or projection

A mantra gives us something to focus our monkey minds on. With a mantra we cannot usually make another thought off the mantra.
For example:
If I say to you: Chocolate. You could use this as a mantra, but tell me, how many other thoughts do you think Chocolate will generate in your mind?

Our goal is to calm the inner self. So giving a sanskrit mantra helps us focus our mind and allows us release our thoughts for some time.

The Mantra that we will use for this meditation is: So Hum

First Take a nice inhale and exhale breath with your eyes closed. Keeping your eyes closed do this a few times. (obviously until you understand this meditation you can read the instructions) Once you understand the meditation then close your eyes.

Now say mantra out loud (in normal voice tone) a few times, nice and easy:
So Hum
So Hum
So Hum
Now say the mantra in a whisper a few more times, again, nice and easy:

So Hum
So Hum
So Hum

Now say the mantra silently to yourself without moving your lips or tongue, almost as if you are hearing the mantra being repeated over and over within yourself.

Now you will continue like this for some time
Just allow the mantra to repeat over and over. there is no need to force or concentrate, allow it to flow naturally and easily. The pace may change this is fine. You may even notice the mantra going in rhythm with your breath that is normal, do not force it. If it happens simply allow it to happen.

If you notice other thoughts come to your mind or noises from outside yourself. Just notice this and gently bring yourself back to the mantra So hum.

Meditate for at least 5 minutes. Once meditation is over please do the following:

- Keep your eyes closed(if you are doing this with your eyes open, if you can try to close them just for a few moments at the end of meditation)
- Release the mantra
- Slowly breath in and out, nice and easy a few times.
- When you are ready, gently open your eyes.


Meditations Suggestions:

- It is best if you use the breathing technique describe in previous post Step One - Part A - Breathing prior to meditation
- You can practice this meditation for as little as 5 minutes and up to 30 minutes two times a day.
- Now this meditation can be done out loud or silently.
- With your eyes open or closed.
- It is best if you do this meditation silently at least 1 to 2 times a day.
- This meditation is a safe one to use before bed as it will help aide you in sleep.
- You can use this meditation in your car (if driving please keep your eyes open)
- You can use this meditation at the office, at home, the bathroom etc.

Now you may have questions, feel free to ask them here. Also, if you would like to work with me, I can help you via online webcam and also for some areas in person.

Step One - part A - Breathing

Breathing………

Well we have to breath don’t we.

Well some of us do not actually breath all that much through out the day. Especially when we are working on our computers.

Some General Rules for breathing:

First start with proper breathing, inhale through the nose and exhale through the nose. Nice slow inhale and exhale. Allow the breath to flow naturally.

As you inhale through the nose feel the breath filling from the lower abdomen up to the lungs.

Many times we are only breathing from the top part of our lungs, this makes for shallow breathing and lack of flow which means, not enough oxygen supply to the cells.

If this is new for you, practice just this breathing.

If you like you can go further moving into a breathing technique called alternate nostril breathing other names for it are nadi shodhana.

Nadi Shodhana -- the sweet breath

Nadi shodhana, or the sweet breath, is a simple form of alternate nostril breathing suitable for anyone. It cleanses the left and right sides of the brain giving us calmness of mind and soothes anxiety and stress, and promotes clear thinking. You can use the anytime day or night. It is extremely helpful to do this before challenging situations, for example, like just before a big meeting.

How to do it

• Hold your right hand up and curl your index and middle fingers toward your palm. Place your thumb next to your right nostril and your ring finger and pinky by your left. Close the right nostril by pressing gently against it with your thumb, and inhale through the left nostril. The breath should be slow, steady and full.
• Now close the left nostril by pressing gently against it with your ring finger and pinky, and open your right nostril by relaxing your thumb and exhale fully with a slow and steady breath.
• Inhale through the right nostril, close it, and then exhale through the left nostril.

That's one complete round of Nadi Shodhana --

• Inhale through the left

· Exhale through the right

• Inhale through the right nostril

· Exhale through the left

Begin with 5-10 rounds and add more as you feel ready. Remember to keep your breathing slow, easy and full. When to do it:

Just about any time and any where.

Alternate nostril breathing helps control stress and anxiety. If you start to feel stressed out, 10 or so rounds will help calm you down. It also helps soothe anxiety caused by flying and other fearful or stressful situations.

Seven Steps to Healthier Lifestyle

- Still beating your head into a wall? Still over stressed? Still tired? Feel like your running out of time on fast forward? Is your life out of control? Still eating the crappy food? Still making choices that you are regretting? If your way of life is somehow working for you, then keep it up! :-)

However, if your way is not quite working out the way you would like and you are still running into overwhelm and all listed above, then you might be ready for a new way of handling the situations and circumstances in your life.

In the midst of our busy schedules, stressful days, money concerns, behavior problems, drinking too much, smoking too much, eating too much? On too much medication? Challenges with degenerative disease, like Cancer, Diabetes etc.? Experiencing side affects from medication, any medication? High cholesterol and high blood pressure?

We say to ourselves and others, we do not have time for ourselves, to take care of us. We have work to do, families to take care of, there is not enough time in a day. Well, one thing is for sure we have to make space in our day for ourselves. In order to get anywhere, we have to start somewhere.

What if?

What if, all these things worries and stressors can be let go? What if you could learn to put down this stress or transform it to benefit yourself and others?

What if you could lose the weight you wanted to easier? What if you could always be calm and focused in all or most situations? What if you had a moment in the day where you could just take a breath for a few minutes, or better yet, catch your breath? What if you could get a good night sleep? What if you finally found yourself attracted and eating healthier foods? What if you found yourself able to enjoy your life again? What if you found out you could get more done in less time? What if you were able to prioritize and re-organize easier? What if you found yourself happier and more relaxed?

Just What if? Even if it takes a little effort, isn't it worth a try? Are you worth it?

I have Seven Steps to Suggest for you. Just Seven! Review the Seven Steps below, and I will be back here with a post to break them down step by step.

Step One: If you want to get ahead in Life, you must first Learn to Slow down.

Breathing

Meditation

Step Two: If you want to know what to do with your Life, you must first learn to ask yourself daily, three important questions:

Who Am I?

What Do I want?

How can I help myself and others?

Step Three: Eat your biggest Meal at Lunch Time

Step Four: Go to bed at least 3 to 4 hours after your last meal.

Step Five: Sleep with glass of clean water covered on your night stand drink it first thing in the morning.

Step Six: Stretch

Step Seven: Laugh (Laugh Meditation)