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Stop! Winter Blues
January 16, 2012 | 
Author The winter blues, or Seasonal Affective Disorder are a serious problem for some people and having ways of coping or helping can only help if you fight this battle!
Winter Self Care Meditation
-A guided meditation for folks in Portland Oregon, to create balance and chase away the winter blues!
Ten Tips For Winter Wellness
1. Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50% more calories than you would on the same walk in summer! But remember, go a little slower until you get warm and keep up the hydration.
2. If you find it hard to get motivated to exercise in winter…just think of spring and how much harder it is to get back into shape rather than maintain your fitness throughout the winter.
3. Be aware of tendonitis and stress fracture if you don’t exercise in winter and expect to pick up where you left off after a whole winter with no exercise.
4. Instead of picking up a cup of hot chocolate to keep yourself warm, try a herbal beverage.
5. Gain an interest in indoor sports as opposed to cycling and jogging outdoors. Don’t forget that swimming at an indoor pool is an option for a great cardio workout!
6. The cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturizers throughout winter.
7. Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the colours will brighten up a dull day outside.
8. Caught a cold or flu? If the infection is above the neck (nose, throat) you could be OK to complete a low intensity workout. However, if you have symptoms that are worse than an average cold (chest congestion, muscle aches), exercise will only make you worse and delay your recovery. Rest is the best medicine.
9. Wear the right clothes when exercising in winter. Polypropylene is the perfect fabric to wear underneath a tracksuit, which will provide great insulation but minimise moisture loss. Gore-Tex is a fabric used widely for providing protection from the rain and wind.
10. Feel like sitting on the couch with a video and snacking on a cold, wet day? Reach for a protein bar or packet of soy nuts instead of high energy, high fat snacks.
3 Keys To Busting The Winter Blues – LIGHTS, CAMERA, ACTION!
No, I’m not recommending that you make your own independent film this Winter. Stay with me here and it will all come to light!
Do you literally find yourself getting “sick and tired” at this time of year, and maybe a little depressed as well? You’re not alone! 78% of the North American population experiences increased fatigue, stress, illness, weight change and depression during the “blues” months of November to April.
Don’t despair! There are simple, easy ways to sail through the season with more JOY, CHEER and EASE!
Lights:
It’s no accident that the Winter holidays involve lights…,,,the Jewish Menorah, Christmas lights and candles, etc. When the days are shorter with less light, seratonin levels go down and depression levels and weight tend to go up. Studies have shown that the “winter blues” or SAD (Seasonal Affective Disorder) is caused by less sunlight rather than temperature changes. So what’s the solution? Here are a few.
1.Get as much real daylight as you can. If you work inside and especially under fluorescent lights, take your breaks outside. Take a quick walk outside at lunch. Park a distance from your destination. Even a few minutes of being out in the daylight can make a significant difference.
2.Use full-spectrum lighting in your home and your office. I often recommend that clients replace the fluorescent lights at work with full-spectrum bulbs whenever possible. I used to get migraines almost every year starting in early November. No more! I put daylight halogen lamps in my office, living room and bedroom and….VOILA! No more migraines. The minor cost of keeping the lights a little brighter at night and in the early morning is well worth it. Whatever you do, avoid sitting in a darkened room watching TV or at the computer. Keep the lights on.
Camera (not really):
Think of your mind as a camera, as your own on-going video or movie. Our subconscious and nervous systems do not distinguish between physical reality and our imaginations. So visualize, visualize, VISUALIZE!
1.Take a few minutes each day or throughout the day to close your eyes and see the entire inside of your body full of light, every cell lighting up. Any internal or external images of light will work. See yourself at your favorite beach with sunlight drenching every inch of your body. See yourself playing tennis or any other warm weather activity on a sunny, summer day. You’re the director here. You get to be anywhere you want, doing anything you love. In your mind, fill yourself and your surroundings with light. This is POWERFUL!
2. This part is so important that it gets it’s own number. When you visualize, FEEL! Feel all the physical sensations and emotions that you would if you were really in the place or situation you are imagining….the warmth, the movement, the freedom, the contentment, the deLIGHT! Using all our physical senses and emotions creates a much more powerful physiological and psychological response to mental images.
Action (really):
Even without the “blues”, our bodies and metabolisms tend to slow down in the winter months. It’s only natural. And, of course, there’s all that Holiday eating! You know that you’re going to over-indulge at this time of year. You always do (and you’re in good company – the rest of us!)
1.Be pre-emptive. Start increasing your activity now, before the major eating begins.
Add 5 minutes to your treadmill time or any workout time. If you’re not exercising, start!
Do some side and back leg lifts while you’re standing at the stove or waiting for the microwave. (I do this compulsively now, and my thighs and behind are very grateful.)
When you come home, go up and then down and then up the stairs again…with the groceries or shopping bags.
When Holiday shopping, park at the far end of the parking lot (like you have a choice!) You’ll get more exercise and daylight.
Take a walk with the family or friends after that big holiday meal or party.
“When you get the chance to sit it out or dance, I hope you DANCE.”
2.Whatever you do, don’t compound the over-indulging with beating yourself up about it. If you’re like the rest of us, you are likely to gain a few pounds over the winter. Big deal! EnJOY yourself, and just do what you can, when you can.
A quick note about that upcoming New Year’s resolution to lose the holiday weight:
Winter is by far the worst time of year to try to lose weight. It goes counter to your body’s natural rhythms and tendencies. (Think hibernation!) Rather than setting yourself up for failure, do what you can to avoid the weight gain to begin with. Staying active before and during the Winter will set up your mind and metabolism to lose the weight more easily when Spring rolls around.
Keep your mind and thoughts LIGHT! EnJOY! Be of good CHEER, and when you want to bust the winter blues, remember…………
LIGHTS, CAMERA, ACTION!
Copyright 2006 Ahna Cleveland
Ahna Cleveland is the creator of the Opening Energy 28 Day Process, a powerful program which teaches a variety of energy healing techniques through meditation and visualization. She has been practicing and teaching these techniques for over 30 years. To learn more visit http:/www.openingenergy.com
Power Yoga: Physical Activity and Meditation
Health is the real wealth of an individual. Good health does not mean the absence of physical illness but also the lack of mental and social illness. A healthy person can properly survive and easily cope with the difficulties and stress of daily living. Incorporating regular physical activities, nutritious diet, and refraining from alcohol and cigarettes are necessary in maintaining a fit and healthy body. Yoga is a physical activity that has been used in the ancient times to alleviate health problems associated with high blood pressure, high cholesterol, asthma, shallow breathing, backaches, chronic illness, and many other forms of discomfort. Nowadays, Yoga has gone from a spiritual discipline practiced by many in the Far East, into a mainstream exercise routine that has been taught in many gyms around the world. Other researches suggest that yoga may promote relaxation and reduce distress.
A new form of yoga that focuses on a more fitness-based approached has been developed. It is called Power Yoga, a method closely modeled after the Ashtanga style of practice. The term Power Yoga became widely used in the mid-’90s when many yoga teachers tried new ways to make Ashtanga Yoga more accessible to the western audience. Both Power and Ashtanga Yoga focuses on strength and flexibility. The only difference between the traditional method and Power Yoga is that the latter does not require the performance of a series of poses. It took the basics of yoga and and gave it a dose of aerobics to tone the muscles, sharpen focus, and strengthen the heart.
Other known benefits of practicing Power Yoga include:
Improved strength, endurance, and stamina
Tighter abs, legs, and arms
Helps release physical tension
Helps maintain good and proper posture
Serves as a good warm up for athletes
Improves an athlete’s overall performance
Power Yoga is a very accessible exercise. To practice this new yoga method, all that is needed is a flat floor surface, a mat or towel, and enough overhead space to extend the arms. It can be performed by individuals of different ages and level of physical condition. However, not all poses should be attempted by everyone. Proper posture and alignment should always be maintained during stretch or posture to avoid injuries. These activities should be stopped when there is fatigue, pain, or dizziness. In addition, the mental component of yoga is as important as its physical activities. Concentration and meditation should not be taken for granted. Yoga should be done with an open and gentle mind when one performs yoga positions and posture. Impatience, self-criticism, and comparing oneself with others may hamper the improvement of one’s physical and mental health.
Individuals who want to engage in physical activities like yoga should consult doctors and other health professionals before taking yoga classes. Certain injuries to the wrist, back, and ankles may prevent some individuals from practicing yoga postures and positions. Furthermore, yoga should be practiced with care and precaution. Some people have reported injuries that were acquired by executing yoga postures without focus, or by attempting difficult positions without working them gradually or by not having proper supervision. Oftentimes, beginners complain of muscle soreness and fatigue after engaging in yoga. These effects may disappear with continuous practice. Yoga is a great way to strengthen the and body and improve overall health.
This Winter Blues Yoga is great for all you followers in the freezing climate of North America, Canada and Europe. Even you guys in warmer climates will still enjoy this
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Todays Meditation - Prosperity
Today’s quotation: ProsperityOur attitude tells the world what we expect in return. If it’s a cheerful, expectant attitude, it says to everyone with whom we come in contact that we expect the best in our dealings with the world. You see, we tend to live up to our expectations. And others give to us, as far as their attitudes are concerned, what we expect. Our attitude is something we can control. We can establish our attitude each morning when we start our day–in fact, we do just that, whether or not we realize it. And the people in our family–all the people in our world–will reflect back to us the attitude we present to them. It is, then, our attitude toward life that determines life’s attitude toward us. Cause and effect. Everything we say or do will cause a corresponding effect. If we’re cheerful, glad to be experiencing this miracle of life, others will reflect that good cheer back to us. We are the kind of people others enjoy being around.
Earl Nightingale
Today’s Meditation - Meditation for Prosperity
Make yourself comfortable
Take 3 big deep breaths & sigh heavily
In your minds eye you see a meadow, covered in soft, green grass. Dotted through the soft, lush, green grass are flowers of all colours. See your self walking through the meadow. Feel your feet embraced in the coolness of the grass. Feel how soft and delicate it is on your feet. The sky is clear and blue and rays from the sun gently caress your body, filling it with warm waves of energy, allowing you to be totally relaxed. Breathing gently and easily now, you see tall majestic trees reaching to the warmth and light of the sun. The leaves and branches sway to and fro in the gentle breeze.
Approaching the trees, you come to a crystal clear, babbling brook. Walking alongside the brook, you hear birds chirping, flitting from tree to tree. The sun’s rays shine through the branches of the trees, directing and guiding you to move further downstream. Before you is waterfall. Water is cascading and caressing the smooth rocks surrounding the falls. A fine, delicate mist rises as the water falls to the brook below. Moving closer, you see a pathway under the waterfall. The water is purifying, cleansing and refreshing. Move along the path under the water.
Feel it pour gently over your body from the top of your head, through your body and out through your feet. This crystal clear, warm water cleanses away all old beliefs, all fears, all resentments, all apprehensions, and especially washes away all feelings of lack. Feel these being washed away completely. Stay in this space awhile. Feeling or perhaps seeing what is being washed away. See it all dissolved. You are very comfortable with this. Don’t be concerned if you don’t see anything now, it will come.
Affirm for Prosperity
I release all ideas and beliefs of lack in my life.
I now open myself to receive my divine abundance.
I choose and accept an abundance of prosperity into my life now.
I am prosperous in good health. I am prosperous in love.
I am prosperous in wealth. I am worthy to receive these everyday……
Thanks to www.freemeditations.com For today’s meditation!
Today’s Prosperity Affirmations
“My income is constantly increasing”
“Abundance is mine”
“I deserve all good in my life and that includes prosperity”
“I am a money magnet, and prosperity of all kinds is drawn to me”
“I know that life is abundant and I accept abundance in my life now”
“My good comes from everywhere and everyone”
“Money flows to me from expected and unexpected sources”
“New opportunities to increase my income open up for me now”
Todays Inspirational Picture
Today’s Decoration – Prosperity
Wood mask, ‘Sacrosanct Ganesh’
Ganesha appears infused in Balinese artistry – his inspired image immortalized in albesia wood by Wayan Gandung. The Hindu deity’s wise and noble face is accompanied by a feast of colorful patterns, which Gandung elegantly paints with acrylics.
Ganesha, according to Hindu beliefs, bears the head of an elephant and the body of a man. He is an icon of generosity and wisdom, believed to dispel the occult forces that bring disaster upon humankind.
Wood statuette, ‘Ganesha Tunjung’
Lord Ganesha poses on a tunjung (lotus flower), his delicate, joyous features precisely captured by Nyoman Subrata. Using suar wood, the artisan evokes the renowned figure’s power and benevolence; his clothing and posture suggest a sense of nobility while his face bespeaks kindness and generosity. In the Hindu culture, it is believed that Ganesha possesses the ability to keep under control the occult forces that bring disaster upon humankind.
This item is individually carved by hand and belongs to a special collection created by the artist.
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Todays Meditation - Self Love
Today’s Inspiration, Meditation and Decoration – Self Love
Today’s quotation:
Our attitude tells the world what we expect in return. If it’s a cheerful, expectant attitude, it says to everyone with whom we come in contact that we expect the best in our dealings with the world. You see, we tend to live up to our expectations. And others give to us, as far as their attitudes are concerned, what we expect. Our attitude is something we can control.
We can establish our attitude each morning when we start our day–in fact, we do just that, whether or not we realize it. And the people in our family–all the people in our world–will reflect back to us the attitude we present to them.
It is, then, our attitude toward life that determines life’s attitude toward us. Cause and effect. Everything we say or do will cause a corresponding effect. If we’re cheerful, glad to be experiencing this miracle of life, others will reflect that good cheer back to us. We are the kind of people others enjoy being around.
Today’s Meditation
One of the biggest lessons on the spiritual journey is learning to love unconditionally. However, what is often overlooked, is the importance of loving yourself along with everything else. After all, aren’t you a part of the whole of Life? Here is a wonderful old haiku which illustrates this… “On my horse, clip-clopping through the field. Aha! I’m part of the picture!” As you grow to realize that you are an integral part of Life’s grand picture, it becomes clear that loving yourself along with everything else is part of the mission.
Some of you may feel uncomfortable with the idea of self love, because it’s often interpreted as being overly self involved. Many religions teach that total selflessness is the ideal, and that self love is the antithesis of being selfless. I’m not at all knocking selflessness, but is self love really opposed to selflessness? And is it the same as being too self involved? What actually is self love?
Self love is largely a matter of unconditional self acceptance, with a bit of appreciation and compassion for oneself thrown in. Can you accept yourself unconditionally… that is, without having to fulfill certain conditions, or live up to some particular standard? If not, what do you have to do or be, to fully accept yourself? Do you have to be successful? Do you have to look a certain way? Do you have to be giving all the time? Do you have to be constantly productive? The list of conditions we may attach to self acceptance goes on and on.
Here are some exercises you can do for developing greater self love.
1. Deepening your awareness. That means doing a bit of honest soul-searching… asking yourself, “Is there a shortage of self love in my life? And if so, why?… what are the underlying dynamics?” There are a number of ways to shine a light into the unconscious caverns of your mind… quiet reflection, talking it out with a trusted friend or therapist, or writing in a journal are all good approaches. What works best for you?
2. Convincing your conscious and subconscious mind that the Universal Spirit is unconditionally loving. A willingness to re-examine and toss out old beliefs, and to accept this new belief, is usually sufficient for your conscious mind. However, your subconscious mind – which stores information much like a computer – may need a bit of “re-programming.” The daily repetition of a positive affirmation – such as “Spirit is unconditionally loving” – is one of the most commonly used methods for this. Affirmations can be written, spoken aloud, or repeated mentally. Self hypnosis is also a widely used method for re-programming the subconscious mind.
3. Making a list of all your positive qualities. Even though you are cultivating “unconditional” self acceptance, this helps create a shift toward thinking of yourself in a more positive light.
4. Meditating on self love. Here is a simple meditation for learning to accept and appreciate yourself just as you are.
Buddha This meditation is done from the perspective of your “Spiritual Self.” Your Spiritual Self is the quiet, knowing, non-judging observer within you. All the rest of you… your body, mind, emotions, personal traits, etc., we will refer to as your “personality.” Just for this exercise, think of your personality as a separate person.
• Sit comfortably and close your eyes.
• Now begin to observe your personality… notice your thoughts, your emotions, how your body feels, etc..
• Take some time to get acquainted with your personality. Objectively think about its various characteristics.
• Next, imagine that your personality is your child, and that you are its parent.
• See this child as a perfect creation of Spirit… still growing into its highest potential, but perfect at whatever stage it’s now at.
• Accept your child as it is… accept it completely, just as it is.
• Look at your child with appreciation and compassion. Look fondly and compassionately at your child, with all of its strengths and positive traits, as well as it’s various weaknesses and follies.
• Open your heart and embrace this child with complete, unconditional love.
Practicing any or all of the above exercises will help deepen your self love. Although encountering challenges along the way is an integral part the spiritual journey, you will find that healthy self love can be a tremendous aid in smoothing out the rough and rocky stretches of your path.
FULL CREDIT and SPECIAL THANKS!!
Meditation BY Jim Malloy
The World Wide Online Meditation Center
www.meditationcenter.com
mailto:jmalloy@meditationcenter.com
Todays Affirmations
I am filled with light, love and peace.
I treat myself with kindness and respect.
I am ready for a healthy, loving relationship.
I deserve a loving, healthy relationship.
I deserve to be loved and I allow myself to be loved.
Todays Inspirational Picture
Todays Decoration
Todays decoration is from Novica
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