My 21-Day Challenge- Will you join me??

As we approach May I want to invite you to enter a little challenge with me...

A 21-day MEDITATION challenge.

WAIT!!! Don't go!!

Before you close the page at the thought of "meditation" and your perception of it, PLEASE stay with me.  At least finish reading and see what you think.

I hate meditation. I hate sitting still. My mind just goes too much. But I also know meditation is exactly what I need. And if you are like me, trust me, it is for you too.

In the past I've struggled with some anxiety, insomnia, brain fog, and what today they would probably diagnose as ADD, but while I feel much better these days regarding these, the time I've felt my BEST was between 9-11 years ago when I was meditating daily... and consistently.

My mind felt focused; I had more patience. I was not reacting but looking at things from a "step back" or what they call your "inner self".  I was very aware of myself, of my every little bit of self, and it felt incredible.

I was more in control of myself and felt happier and more peaceful than I have ever felt.

I'd love to be back there, I really do.  But I know the only way is sitting in that meditation mat and doing the work.

And ironically, once I start and get in a routine it feels like the best 20 minutes of my day.

So here is THE CHALLENGE.

What to Do?
Meditate EVERY day for 21 days. Why 21 days? Because they say it takes 21 days to create a habit, so I'm sticking to that to create my new habit.

Start Date?

Thursday, May 1st, 2014

How long?
Start with 5 minutes for a couple of days, then go up to 10 minutes for about 5 days, gradually increasing and reaching 15 to 20 minutes a day. The key is to do something, so if you think some days are going to just be 5 or 10 minutes, that is fine, but DO IT EVERY DAY!

How do I Meditate?

• Sit on a cushion, pillow or rolled blanket in a comfortable crossed legged position.  Rest your hands in your knees; palms up or down, don't worry too much about your position, but do try to feel comfortable.
• You may want to wear a sweater or socks if the area is cold as your body will cool off by siting still.
• Try to do it when you know it will be quieter in your home, office, or wherever you are going to meditate.
• Close your eyes, and let your breath be.  Do not manipulate it to breathe deeper or shallower, just let the breath be. Observe your breath as the air comes in and as it flows out.
• Your mind will THINK. DO NOT try to stop it.  It won't happen- the nature of the mind is to think and this is the key reason why most people get frustrated with meditation. When the mind wanders just bring your attention back to your breath.

That is all you will do for 15-20 minutes.  Again. It is NOT about stopping the mind from thinking.

Meditation is about exercising your mind and bringing it back to YOU, through your breath, rather than letting your thoughts control your mind. Slowly, and with practice, it will silence itself, your mind will be quieter and your inner self will surface.

Through meditation you will learn that you are NOT your thoughts, and will find this inner self, inner wisdom, intuition, (or whatever you want to call it!) that perhaps you've never known before, and everything will be clearer.

But please keep in mind it takes work, lots of work, so don't expect major revelations on your first, second, even third meditation day.  It comes with time and effort, and thus the purpose of this challenge. 

So, what do you think?
Are you up for the challenge to a more focused, productive, calm, peaceful, aware, loving and compassionate YOU?!?!  I promise you a great, and perhaps transformational, experience. Let me know if you are, I really hope so.

What went well?

My little slogan up top will make you think I value kale as a "super food", but in reality...I don't believe in one good food being "superior" to another. It is only a symbolic way on my intention with this blog. A way to spread health through food and nutrition, but also through love and peace...and other important things that nourish us- like spirituality, relationships, and stress management.

This post is about helping you gain more peace and happiness with a quick and simple exercise.

No, it's not meditation...relax! :)

This was actually sent to me by my lovely mother-in-law, who always sends me interesting articles and information I thoroughly enjoy.  So, thanks Jojo!

This simple exercise takes only 5 minutes and when practiced for only one week, it has been shown to improve happiness up to 6 months later! Apparently, there is a lot of research behind it and it has roots in Martin Seligman's work, who is the father of Positive Psychology.

The What-Went-Well Exercise: 

• Every night for the next week, set aside ten minutes before you go to sleep. 
• Write down three things that went well today and why they went well. 
• That's it... go to sleep now!

The odds are that you will feel less depressed, happier, and addicted to this exercise six months from now.

I’ve written about gratitude before and this is another example on how gratitude is the root for peace, love, and happiness.

Love the simplicity of the exercise and obviously short time it takes to do… (sure my mom friends will appreciate!).

I have been trying it for the last few days, and I must say: this-stuff-works. 

Try it yourself, and let me know how you feel, ok?

Gratitude: Post-Thanksgiving.

So you’re probably thinking I’m late on this gratitude post, Thanksgiving is over…. but  no, I just think “why be thankful only on Thanksgiving day?”

Gratitude is the root for peace, love, and true joy. It is incredibly important to our mental and even physical well-being. Think about it: instead of focusing on what’s causing you pain, sadness, anger and complain, focus on appreciating what you have, even that pain and its importance to your growth!  This way you succeed in ridding your body and mind of negative emotions, replacing them with positive ones.

“Expectation is the Mother of all Frustration.”

Great gratitude comes ultimately from a place of great humility. Replacing expectation with awe, we see the world through childlike eyes. Everything is a gift, everything is alive; everything is thrilling! We let the quality of life fill us up instead of the quantity.

Gratitude as a health aspect is rooted in Eastern philosophies, but the idea is recently being incorporated into Western medicine.

A study by the Mayo Clinic cites these health benefits of positive thinking:

• Decreased negative stress
• Greater resistance to catching the common cold
• A sense of well-being and improved health
• Reduced risk of coronary artery disease
• Easier breathing with certain lung diseases, such as emphysema
• Improved coping ability for women with high-risk pregnancies
• Better coping skills during hardships

How to incorporate GRATITUDE into your daily life:

1. During a yoga or meditation practice: start your practice with an intention of gratitude.  Take a few breaths focusing on all you are grateful for.  During practice, be grateful for being able to breathe, move, think- the simple things in life that so many may not have.

2. During a difficult situation: If you find yourself entrenched in negative thinking, try to replace those stressful thoughts with thoughts of gratitude for yourself and others. For example, if you get caught in the rain, try not to focus on the fact that you’re wet, uncomfortable, stuck in traffic, (and probably late!), but rather focus on the benefits that rain brings to the Earth.

3. Journaling: Try journaling three or five small things for which you are grateful for, every morning after waking, or every evening before falling asleep.

4. Family dinner table conversation: Start your meal with going around as a family and each saying what they are grateful for from today. This is a great way to teach children early on to focus on those positive moments and be thankful.  Young children might need help with this one at the beginning as they don’t necessarily know to be grateful for the food they have in front of them or their school, friends, etc… but it is a great conversation to start!

Dig deep for gratitude and you will find peace. It’s always right in front of us, but we can’t always see it through the dust of daily life that makes it look ordinary and unimportant.

I’ll leave you with this gratitude poem by yoga teacher Jeanie Manchester:

I am grateful for my limits

that teach me patience and pace

I am grateful for challenge, defeat, and loss

They teach me hope is not a light at the end of the dark tunnel

It’s the ember burning within me that I forgot to fan

I am grateful to my teachers

for introducing me to myself

I am grateful for my past

that has delivered me to my present

I am grateful for all I have found and all I have lost

Both remind me I can live with and without

I am grateful for silence and for laughter

And for my ears that can hear both

I am grateful to my heart

that beats and breaks and heals

I am grateful for the fullness of my life

For the brief, heartbreaking, heartwarming fullness of life.