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Fix your Gut! Reset your Liver to Slim!

“Reset your liver to SLIM

The decline in gut health in the United States is costing people their lives due its important roles as a first line of defense, second brain, and emotional center within our bodies. Afterall, Hippocrates was right when he said, “All disease begins in the gut.”

Unfortunately, the majority of Americans are suffering with some sort of gut-related issue and are not being treated appropriately. The current medical model has previously failed to recognize the impact gut health has on the entire body’s wellbeing.

This epidemic can be reversed, however, with functional medicine principles, comprehensive diagnostic testing, and individualized care.

Did you know?
The liver is responsible for helping metabolize fat.

Optimizing your liver health can help you lose weight and meet your weight loss goals. Here are 5 tips for liver health (and weight loss)!
1. Reduce/eliminate processed foods from your diet. Pick up any frozen pizza or box of mac & cheese and look at the ingredients. If there are things you can’t pronounce, they probably aren’t great for your liver (and the rest of your body). The liver is designed to help filter natural toxins; the more foreign substances and man-made toxins you ingest, the more difficult it is for your liver to do its job. Processed foods can significantly impact liver health in a negative way. Try sticking to the outside of the grocery store (fresh fruits, vegetables, and meats). Fresh foods are usually near the perimeter of the store, while processed foods tend to be within the middle aisles.
2. Minimize stress! Stress is a fact of our modern lifestyle, and isn’t likely to go away. When you’re under stress, it can wreak havoc in your body, especially the digestive system. Stress can lead to insomnia and can cause our bodies to “burn out”. Lack of sleep, on top of making you feel bad and crave foods you might not normally crave, actually changes the way your body works. It affects your hormones, metabolism, and appetite.
3. Try to cook at home. Even eating “healthy” foods in restaurants aren’t always as healthy as they claim to be. You don’t know what sauces or ingredients they put in the dish, whether the ingredients have been processed in any way, or if contain preservatives. (Which goes back to reducing and eliminating processed foods.) When you eat food you cook yourself, you know what’s in the food and you don’t have to worry about additives or subpar ingredients.
4. Monitor meat and dairy intake. Meat can actually be extremely taxing on the liver if you consume too much. The consumption of meat and dairy produce byproducts in the body that the liver has to process, so limiting the amount you consume can help our your liver! In addition, if the meat you are consuming has been given hormones or antibiotics, your liver has to process those too. There are plenty of non-dairy substitutes that you can use when cooking to help minimize your diary intake. You don’t have to stop eating meat and dairy, just be aware of the quantity you consume.
5. Do a liver cleanse! This can help flush toxins out of your body and give your liver a helping hand. Detoxing is important to keep your body healthy and can have many benefits from better looking skin to improved mood, and it can even support weight loss. Detoxing helps flush toxins from your liver and other organs, which can help them function more efficiently. Signs that you may need to detox can include fatigue, insomnia, brain fog, rashes, acne, digestive troubles, and blood sugar imbalances.
Want to know my favorite (and short!) 3-day liver cleanse that helps me kick start my metabolism? Feel free to message me or comment below! And don’t forget to register for my next Facebook Class on June 19th. https://kjensifyme.synduit.com/GUFFC0001

Also try our Go Clean and Lean 7 day plan for optimum results! Simply visit Go Clean and Lean for more info!

Did you RSVP for Fix Your Gut, Save Your Life on Wednesday, June 19th yet?: https://kjensifyme.synduit.com/GUFFC0001

(Please SHARE with anyone who will benefit!)

Also by incorporating our Healing Trilogy -Mind – Body – Soul along with the Nourish, Slimmer, Vitalitea and Hypa-Detox Essential Oil Blend to help reset your gut and your liver

Also check out the Full Spectrum Essential Oils with HBNaturals here!

Copyright © 2019 | Katharine | KJensifyme Healthy | , All rights reserved. Health-Fitness and Nutrition Our mailing address is:kjensify56.sbc@gmail.com
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Dear Reader,

Please join us for Seeing Straight with Functional Medicine on [date at 7:00 pm EDT where we will be discussing some common causes of vertigo as well as some treatments for relief.

Vertigo (a symptom sometimes present with problems of the inner ear, brain, or sensory nerve pathway) is a common reason people seek medical evaluations, and the symptoms (ranging from a spinning sensation to lightheadedness, tinnitus, headache, and nausea) can be acute or intermittent and last only moments or for long periods of time.

Whatever the timeframe or intensity, we will share some natural ways to help reduce or manage your vertigo.

To learn more about this Facebook class, please visit: kjensifyme.synduit.com/FBSFC0001

Katharine
KJensifyme Healthy | Health and Wellness

Thanks everyone for your support! For more tips join http://www.facebook.com/groups/kjensifymehealthyvitality

Follow my Business Page for updates on new products and special features as well http://www.facebook.com/kjensifymehealthy

Check out my website at http://www.kjensifymehealthy.wordpress.com for my blog posts, recipes, tips and more!

Our mailing address is:
kjensify56.sbc@gmail.com

To ensure you keep seeing KJensifyme Healthy | Katharine, besure to hit the Follow Button… Signup for my newsletters http://kjensifyme.synduit.com/CL0001

Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
Health-Fitness and Nutrition
Affiliate Link Disclosure:
Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.

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Facebook Class:

The Autoimmune Matrix

At this time I would like to share my latest Facebook class: The Autoimmune Matrix!

TODAY, we will be going over:

-The Dangers of Autoimmunity

-The Gut-Health Connection

-Things That Hinder Proper Immune Function

-Strategies to Reduce Autoimmune Risk and Complications

-Ways to Truly Optimize Your Health!

Please feel free to invite others that are in need of this life-changing experience!

Imagine health expressed as a triangle.

At the base is your genes, all 23,000 of them. Each of these are inherited by your parents and are present your whole life. However, they are not necessarily noticed until some other factor activates them.

The genes can be turned on or off, much like a light switch, by what we can visualize as the points on the health triangle:

-The Chemical Self

-The Physical Self

-and the Mental Self

This will make more sense as we discuss these components of health further, but know that as functional medicine doctors, we view the whole triangle in its entirety.

This triangle of health represents components of the the autoimmune matrix.

It is understood that autoimmune diseases are caused by chemical, physical, or mental influences turning on certain genes. In other words, autoimmunity is bred by lifestyle choices and behavior. It is also important to note that each of these elements can interact with one another. For example, if we are not tending to our physical self, our chemical self reacts and vice versa.

Fortunately, this means they can also be addressed in the same way. Our influences chemically, physically, and mentally can determine our health to be either compromise or optimized! While that may sound scary, it is equally empowering and can instill a lot of hope in those suffering from autoimmune conditions.

Most conventional doctors today will solely focus on the chemical components using medication.

There are endless ways to influence the body using this standard of care such as artificially manipulating inflammation, vital hormones, and many of the other essential chemical processes within the body.

This is all done with one common goal: covering up the symptoms.

On the other hand, Functional medicine doctors address the origin of disease to ensure comprehensive and effective treatment. Covering up the symptoms should never be considered or disguised as a cure.

Functional medicine is centered around the patient versus the disease. Practitioners see health problems as a reaction to dysfunctions within the body rather than an isolated issue.

This approach is truly revolutionizing the medical field by empowering patients to better understand imbalances in their bodies, how these imbalances affect their health, and the solutions available to support the normal healing mechanisms within their body.

When this is applied to autoimmune complications, people are astonished by the improvement in their health, if not complete recovery.

The chemical components of health will be a large majority of we discuss throughout this presentation, but for good reason. In short, chemistry, in this sense, refers to anything that enters the body.

This refers to:

Food

Vitamins

Minerals

Water

Pesticides

Preservatives

Dyes

And much more

Other environmental factors, that you may have less control of (but noneless still control over exposure of), include:

-Bacteria

-Parasites

-Toxins

-Allergens

-And other microorganisms

The common theme throughout the triangle of health is your control. Your chemical self is influenced by what you choose can enter your body and in turn, the chemical influence on your gene activation.

Up next, we will be explaining common chemical, or nutrient, deficiencies.

In the words of Dr. Osborne, “The importance of nutrition can’t be argued. It’s absolutely critical.”

Essential nutrients found in food (such as vitamins, minerals, amino acids, carbohydrates, and fats) are necessary for the proper functioning of the body. Each have their own job and everyone’s needs are specific to their own unique health.

One thing to consider is the WHY behind these deficiencies. It may be due to not consuming enough foods that contain them, impaired gut function, or the result of an existing autoimmune issue!

The most common nutrient deficiencies seen in practice include (but are not limited to):

-Vitamin D

-Vitamin B12

-Zinc

-Omega-3 Fatty Acids

-And (Believe It or Not) Water

Unfortunately, the commonplace procedure of measuring these levels is serum testing. Serum testing can be incredibly limiting as they do not take into account the fluctuations of vitamin content throughout the day or around meals. That being said, serum lab testing is not a good indicator of the storage of nutrients, the sustained nutrient levels, or accurate deficiencies after digestion. This is an important conversation to have with your doctor if that is the only test being offered to you.

Later in this presentation, we will be reviewing other recommended testing procedures. First, let’s get a closer look at some of these deficiencies.

Most immune cells have specific Vitamin D receptors which help modulate immune activity and response.

It is no surprise that clear connections have been found between autoimmune diseases and this deficiency. A few of the most prominent include type 1 diabetes, rheumatoid arthritis, and multiple sclerosis.

Some common foods that are high in Vitamin D include:

-Wild-caught salmon

-Tuna

-Eggs

-Mushrooms

-Fortified cereals

The most abundant source of Vitamin D, however, is from direct sunlight. Yet, we are advised to limit our time in the sun and wear UV blocking protectants. However, Vitamin D is immunomodulatory, otherwise known as an aid in proper immune system function. This, in turn, helps to prevent autoimmune disorders. This doesn’t add up, does it?

Common medications used to treat autoimmune diseases can actually cause vitamin and mineral deficiencies and in turn, hinder the immune system! You can see how this is truly counterproductive.

You deserve to know if the medicine you’ve been prescribed causes deficiencies and if so, you also deserve to be given the appropriate supplementation.

For your reference, consider the following general information:

-For common blood pressure medication the following deficiencies may occur:

Vitamins B1, B6, and C, Magnesium, Calcium, Potassium, Zinc, Sodium, CoQ10, and Melatonin

-For common cholesterol medication the following deficiencies may occur:

Vitamins A, B2, B6, B12, D, E, K, Folate, Beta Carotene, Iron, and CoQ10

-For common diabetes medication the following deficiencies may occur:

Vitamins B12, Folic Acid, and CoQ10

-For common anti-inflammatory medication the following deficiencies may occur:

Vitamins A, C, D, B12, Folic Acid, Potassium, Iron, Magnesium, and Zinc

-For common heartburn medication the following deficiencies may occur:

Vitamins D, B12, Folic Acid, Beta Carotene, Calcium, Iron, and Zinc.

-For common hormone replacement medication the following deficiencies may occur:

Vitamins B2, B, B6, B12, C, Folic Acid, Magnesium, Zinc, and Selenium.

Please note that these do not go for all of these medications, but are general guidelines.

Above all, it is always most important to have the proper testing to ensure you are treating your unique needs.

We are exposed to toxins on a regular basis and many are often unavoidable.

These include, but are not limited to:

Pesticides

GMOs

Air pollutants

Heavy metals

Chemical contaminants

Toxin can be the cause of many health complications, such as:

Fatigue

Muscle aches

Joint pain

Sinus congestion

Postnasal drip

Headaches

Bloating

AND Autoimmunity!

To reduce and prevent this toxic overload, there are many ways to minimize exposure such as:

  • Organic, Non-GMO Foods
  • Air Purification Systems

  • Water Filters

  • Toxic-Free Household Items

Luckily, there are ways to monitor your nutrient deficiencies, toxic build up, and bodily imbalances.

Consider these tests when working with your functional medicine doctor as they are designed to assess your individual nutritional status.

LYMPHOCYTE PROLIFERATION

This tests for nutrient storage versus what is simply found in the blood and serum. This is a more concrete measure in the sense that it does not change as frequently as other the results of other tests do.

-Iodine Loading Test

This measures your iodine status and possible deficiency.

-25 OHD

This test is an effective way of measuring Vitamin D.

-Iron Panel with Ferritin

The important part here is the ferritin. Be sure to request this as most doctors do not make this their initial avenue of iron testing.

-CBC

Also known as the complete blood count, this is the most comprehensive blood test for assessing anemia and the functioning of many systems within your body.

-Homocysteine

This is an indirect marker for the nutritional statue of vitamin B2, B6, B12, and folate.

-Hemoglobin A1c

This detects average blood sugar.

-C-reactive Protein

This is an identifiable marker of inflammation.

-Insulin

Insulin affects the body in a number of ways, but above all, this test measures the amount of stress on the pancreas based on the amount of sugar found in the bloodstream.

In order to properly diagnose nutrient deficiencies (or most health complications in general), it is important to rule out any issues associated with gut function. If your gut is not functioning properly, it is unlikely that your body will be able to absorb the proper nutrients. Therefore, eating the right foods or taking supplements will go unnoticed and you may become frustrated with the lack of improvement.

Some of the major functions of the gut include:

-Digestion

-Immune response

-Nutrient absorption

-Hormone regulation

-Vitamin production

-Detoxification

-Mood management

Above all, the gut’s sole purpose is to ensure you are absorbing the good and excreting the bad. If this balance is disrupted, major health complications occur. There is TEN TIMES the amount of bacteria in our body than our own cells and the majority of them are housed within our digestive system. That being said, gut health is truly the gateway to health for a number of reasons.

These components have been proved to significantly damage the gut:

-The Standard American Diet

-Chemicals

(Such as pesticides, preservatives, heavy metals, food dyes, GMOs, glyphosate, and microbial transglutaminase)

-Infections

(Such as bacterial, viral, parasitic, or yeast overgrowth)

-Gluten and Other Grains

-Food Allergies

-Excessive Medications

-Aggressive Exercise

-Chronic Stress

These are some of the main proponents for the cause of leaky gut syndrome, a harmful condition that causes a plethora of health complications.

Leaky gut is when the tight junctions between the intestinal cells begin to open up due to the proteins breaking down from agitation. When this happens, bacteria, chemicals, and toxins have the ability to leak outside of the digestive tract and eventually enter the bloodstream. This signals a flood of immune antibodies and an increase allergic reactions. This cycle continues and ultimately leads to autoimmunity.

It’s important to know what is specifically irritating your gut. Up next, we will be going more in detail on some of the common culprits.

If you are on medication, it is crucial to be aware of the potential risks!

Some include:

  • Antibiotics can destroy the good bacteria needed for digestion, can cripple vitamin synthesis, and increase your risk of yeast overgrowth.
  • Common pain medication have been found to erode the mucosal lining of the stomach and small intestine which contributes to intestinal permeability.

  • Acid reflux medications block stomach acid production. In turn, this hinders digestion and absorption, often leading to nutrient deficiencies.

  • Antidepressants negatively affect the neurotransmitters in the gut.

  • Gluten was the first medically proven cause of autoimmunity in 1952 by Dr. Willem Dicke. Since then, plenty of research has backed this up.

    Gluten allergies and sensitivity have been increasingly becoming more common. However, recent research has been implying that gluten can even cause adverse health effects in people that don’t have these conditions!

    Why is this, you ask?

    Well, gluten produces a protein called zonulin. This zonulin directly affects the lining of the intestinal lining (Hello, leaky gut!). The antibodies that are initially produced to attack gliadin, one of the gluten’s building blocks, leaches out of the GI tract and into the bloodstream. The body reacts by secreting inflammatory chemicals as a defense mechanism. However, the body becomes unable to differentiate between the gluten (or the invader) and the body’s healthy tissue. This is what we call the start to autoimmunity.

    Some of the most commonly ignored allergies include:

    -Food allergies

    -Medication allergies

    -Surgical allergies

    -Chemical allergies

    -Mold allergies

    -And allergies in the additives of any of the above.

    All untreated allergies can cause serious health complications, including autoimmune diseases.

    Fortunately, there are many ways to test for allergies, including:

    -Skin tests

    -Blood tests

    -Lung function tests

    -Patch testing

    -Food challenges (often in the form of elimination diets)

    Common heavy metals and elements include:

    -Lead

    -Mercury

    -Cadmium

    -Arsenic

    -Fluoride

    -Bromine

    -And Chlorine

    There are all incredibly dangerous to your health and immunity! Unfortunately, we are exposed to all of these in the air we breathe, the water we drink, and even the food we eat.

    The most alarming way toxic metals affect our health is by competing with beneficial minerals for binding sites. This leads to deficiencies regardless of your daily intake. Your exposure to many of these toxins is often gradual and therefore the accumulation can be left unnoticed for extended periods of time.

    Fluoride consumption has become an increasingly more prominent issue. It is often put in public water and encouraged in our dental routines.

    Yet research suggests that this mass exposure can contribute to autoimmune thyroid disease, brain damage, and the displacement of iodine.

    Note that iodine is especially important for thyroid functioning and the production of T4, the thyroid hormone thyroxine. Inhibiting the production and maintenance of essential thyroid hormones have truly dangerous and disabling consequences!

    If the thyroid does not operate properly, many health complications occur, such as:

    -Adrenal dysfunction

    -Fatigue

    -Depression

    -Weight gain

    -Muscle aches

    -Brain fog

    -Low libido

    -And you guessed it…. Autoimmunity!

    Our health is truly a combination of the things we put in our bodies. Between the quality of the food we eat, our exposure to toxins, and our body’s ability to detoxify efficiently, our chemical makeup is directly affected.

    Work with your functional medicine doctor to ensure you are receiving the proper testing, a comprehensive healing strategy, and the support you deserve to take control of your chemical health!

    The physical component of health is a bit more straightforward as it something we confront everyday. It encompasses our physical activity, the integrity of our muscles, and quite literally, our body mechanics.

    There is a common misconception that as we age, our health naturally declines. We hear it all the time from doctors that the aging process is basically synonymous with our bodies breaking down and becoming sick. However, this is VERY wrong! Instead, our choices are what facilitate this break down. As we age, we begin to exercise less. This is not due to be unable to exercise, it is a choice we make because we get busy and it is justified to not be as active.

    A sedentary lifestyle breeds a dangerous cycle of health issues, including muscle atrophy. Muscle atrophy increases joint pressure, decreases flexibility, and escalates pain. Pain, then, causes us to continue not exercising, which leads to more muscle loss and further joint restriction and pain.

    Can you guess the solution? Get moving!

    Finding an exercise routine that feels right for you is one of the most important health decisions you can make. If you are currently in pain, however, you MUST start slow and work with a professional to guide you through a routine that will not worsen any complications.

    In order to introduce physical fitness into your life, remember these tips:

    -Start where you are!

    -Make small changes

    -Determine individualized goals

    -Create a routine

    -Do not give up if you do not see immediate results

    -Health takes time!

    Some ideas to get moving include:

    • Bike instead of drive
  • Schedule in post-dinner walks

  • Dance around when doing house work

  • Take on more active hobbies

  • Always take the stairs

  • Park farther away in parking lots

  • How do YOU schedule in movement into your day?

    The emotional component to self is the most often ignored. Yet, it is just as important as the rest of the triangle.

    You are what you think. Remember that! If you do not believe you can recover, it is likely that will become your reality. On the other hand, if you are hopeful and positive, your ability to overcome health complications increases substantially!

    Feed your passions. Spend time with the people you love. Find things that make you feel relaxed. Manage your stress and the most important of all: Don’t forget to love yourself throughout your healing process!

    Being in a chronic state of stress truly breeds disease, especially autoimmunity and inflammation.

    Everyone manages their stress differently, but to add a little relief into your life try these:

    -Implement Deep Breathing

    -Have Fun Exercising

    -Practice Yoga

    -Get a Massage

    -Create a Meditation Practice

    -Make Art

    -Spend Time With Loved Ones

    Do you have any ideas that we should add to this list?

    First and foremost, get the proper testing done to identify your body’s unique needs and treat accordingly. Luckily, there are other things you can do to amplify your health NOW!

    Here are some of these additional action steps you can take to win the fight against autoimmune complications and take control of our health:

    -Try intermittent fasting

    -Cut out ALL grains, dairy, legumes, nightshades, and processed foods

    -Change your diet to only contain easy-to-digest whole foods

    -Administer an elimination diet

    -Stay adequately hydrated

    -Make sure to eat enough fiber

    -Take a quality probiotic

    -Supplement with digestive enzymes

    -Avoid unnecessary antibiotics

    -Detoxify regularly

    -Practice deep breathing exercises

    -Adopt good hygiene practices

    -Exercise regularly

    -Connect with others

    -Be sure to sleep enough

    -Rest when you need it

    -Find a hobby you love

    -And lastly, do what makes you feel happy and healthy!

    Thank you for taking the time to experience The Autoimmune Matrix Facebook Class.

    Our last piece of advice is: Do not pick and choose throughout this process. This must be done all at once to truly experience productive, holistic healing. Also, remember, there’s no perfect approach for everyone. Get properly tested and listen to YOUR body!

    Please share the most valuable piece of information you learned from The Autoimmune Matrix Facebook Class!

    Also, if you feel like you need support on this journey, do not hesitate to ask for help!

    We hope that The Autoimmune Matrix Facebook Class exceeded your expectations and that you feel well equipped with knowledge, resources, and tools to finally combat your autoimmune challenges naturally!

    Let me know if you have any questions – I am here for you!

    For more info on how you can begin a more healthier lifestyle or become part of my team, sign up for our newsletters http://kjensifyme.synduit.com/CL0001

    At this time would like to invite you to take the free tour at http://www.kjensifyme.valentustour.com

    Check out our products and weight plans at http://www.kjensifyme.myvalentus.com/valentus-products

    Also as an affiliate, I offer…

    At this time would like to invite you to set up a free account here… http://hbnaturals.com/Katharine

    to be eligible for discounts on next purchase!

    Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
    Health-Fitness and Nutrition
    Our mailing address is:
    To ensure you keep seeing KJensifyme Healthy | Katharine, besure to hit the Follow Button… And sign up here…http://kjensifyme.synduit.com/CL0001 to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
    Affiliate Link Disclosure:
    Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.

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    Facebook Class:-

    YOGA FUNDEMENTALS – Part 2!

    Thank you for joining me. For the next few months… (until end of October – twice a month), I will be offering not only the basics, the fundamentals but more advance techniques in Yoga, and more!

    Yoga Fundamentals is being presented in 2 parts. Yesterday, I posted part 1 and today will be part 2! In today’s class, we will be covering the different poses with Basic Yoga Fundamentals.

    So get on your Yoga Gear and Get ready for Yoga Fundamentals! Enjoy!

    Standing Poses

    Here is an overview of some of the common standing yoga poses!

    Mountain Pose:

    This is the foundation of all standing poses and can be used as a tool to improve posture.The cues to achieve this pose include:

    • Start by standing with your big toes slightly touching and your heels slightly apart, whileevenly distributing your weight on both feet.
    • Imagine a line of energy all the way up along your inner thighs to your groin.

    • Align your head over your neck, shoulders, and torso while extending through the crown of your head.

    • Lift your sternum slightly with arms by your side.

    Low Lunge

    This pose stretches your thighs as well as opens the chest. The cues to achieve this pose include:

    • From standing, extend your left leg behind you so your toes on your mat and heel is pressing towards the back of room.
  • Bend at your right knee so your knee is over your ankle and your thigh is parallel to the ground.

  • Place your hands on either side of your right foot and slowly lower your left knee to the mat and untuck your toes so the top of your left foot is flat on the mat.

  • Square off your hips so they are facing the front of the mat.

  • Inhale and gently lift your chest.

  • Extend the arms out and, pointing the fingers to the ceiling.

  • Exhale the torso back to the right thigh to return the hands back to the sides of the foot.

  • Return your back leg to meet the front and fold up one vertebra at a time.

  • Repeat on the other side.

  • Forward Bend Yoga Pose

    Forward Fold

    This pose lengthens tight hamstrings, stretches the hips, and strengthens the spine. The cues to achieve this pose include:

    • From Mountain pose, tip your hips back slightly and fold over your body reaching your arms towards your toes. (It’s ok to keep a slight bend in the knees!)
  • If you can’t reach your toes place hands on thighs, shins, or ankles.

  • Push your chest towards your thighs.

  • With each inhale lengthen your spine and with each exhale try to fold a little deeper.

  • Strengthening Yoga Poses

    Post 15

    Chair Pose

    This pose stimulates the heart while strengthening the core, arms, and legs. The cues to achieve this pose include:

    • From Mountain pose, bend your knees trying to get the thighs parallel to the floor.
  • Place your weight in your heels (you should be able to wiggle your toes).

  • Raise your arms toward the ceiling, with biceps parallel to your ears.

  • Keep your shoulder blades pulled down your back and tuck your tailbone to bring your belly button in toward the spine.

  • Hold for a few breaths then gently return to Mountain.

  • Downward Facing Dog

    This is one of the most recognized yoga poses and activates every muscle in the body. After becoming familiar with the practice, Down Dog will be used as an active resting pose. The cues to achieve this pose include:

    • Start from an all fours position with your knees directly below your hips and hands below your shoulders.
  • Spread your fingers wide to place weight evenly in the hands and turn your toes under.

  • Exhale as you lift your knees from the floor keeping a slight bend at first.

  • As your legs warm up, lengthen your tailbone and extend to the ceiling.

  • Try pushing your heels towards the floor to straighten your knees, while pressing your chest towards your thighs.

  • Keep shoulder blades pressed down the back instead of extending shoulders towards the ears.

  • The head stays between your upper arms. Avoid letting it hang!

  • To release the pose return knees to the floor and extend to Child’s Pose.

  • Chest Opening Yoga Poses

    Upward Facing Dog

    This pose is a gentle heart and chest opener. The cues to achieve this pose include:

    • Lower to the floor from plank position with the tops of your feet pressed firmly on the floor.
  • As you inhale, press your inner hands into the floor and slightly back towards your ribs.

  • Straighten your arms to lift your torso a few inches off the floor.

  • Lift through the top of the sternum and ground down through your pelvis.

  • Hold for several breaths before resting into Child’s Pose.

  • Yoga Backbend

    Bridge Pose:

    This pose stretches the chest, neck, spine, and hips, while strengthening the back, buttocks, and hamstrings. The cues to achieve this pose include:

    • Start by lying on the back with knees bent and feet flat on the floor.
  • Gently raise your tailbone keeping thighs zipped together, buttocks relaxed, and knees aligned over ankles.

  • Clasp yours hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

  • Gently press the top of the sternum toward the chin.

  • Stay in the pose for several breaths before releasing with an exhalation, rolling the spine slowly down onto the floor.

  • Core Yoga poses

    Cat-Cow:

    The combination of Cat-Cow is a gentle way to warm up the spine and stretches the neck, shoulders, spine, hips, back, abdomen, and chest.The cues to achieve this pose combination include:

    • Start from all fours, hands under shoulders and knees under hips.
  • As you exhale, round your spine toward the ceiling, and release your head toward the floor.

  • Inhale back to neutral.

  • As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor.

  • Exhale back to neutral.

  • Flow through each movement with the breath several times.

  • Restorative Poses

    Child’s Pose

    This is a restful pose that can be utilized any time during your practice. Anytime you feel you need a break, ease into Child’s Pose for a few breaths. Honor your body by listening to what it needs.

    The steps for this includes:

    • Kneel on the floor with your knees as wide as your hips.
  • Exhale as your lay your torso between the knees towards the floor.

  • Your arms can lie on the floor on the sides of the body or over head reaching away.

  • Stay in Child’s Pose for several breaths to slow your heart rate and come back to your breath.

  • Corpse Pose (also known as Savasana)

    This is a pose of total relaxation. It can be deceiving, however, because it is a challenging pose to master.This pose is performed while lying flat on your back. Some like to bend the knees into the chest and gently rock right to left for a spine massage first, before slowly return each leg back to the floor.

    Then to settle into this pose you follow these steps:

    • Position your arms and legs as wide as is comfortable and leave your open palms facing the ceiling.
  • While in the lying pose, slowly focus on each muscle section of the body and relax it.

  • Start from your ankles, moving up toward calves, behind the knees, thighs, buttock, lower back, torso, chest, shoulders, neck, and head, ending with the space between the eyes and the mouth.

  • Stay in the pose for 5 minutes for every 30 minutes of practice.

  • To exit the pose slowly bring movement into the toes and fingers. Some people like to do a long stretch extending the arms over head stretching from the fingers to the toes.

  • Gently roll to your right side and gently use your hands to push yourself up into a seated position.

  • Additional poses

    Inversion poses defy gravity by reversing the direction of blood flow in positions such as:

    • Shoulder-stand
  • Headstand

  • Legs-up-the-wall pose

  • Hip openers loosen tight hips, improve range of motion, and release tension caused by stress.Some include:

    • Cow Face Pose
  • Pigeon

  • Butterfly

  • Fire Log Pose

  • Twists are detoxifying,aid digestion, and relieve lower back pain, such as:

    • Revolved Triangle
  • Revolved Side Angle Pose

  • Bharadvaja’s Twist

  • Balancing Poses help calm the mind and build strength. Some include:

    • Eagle
  • Tree

  • Side Plank

  • What’s your favorite yoga pose?!

    Props

    Any pose can be modified or aided by the use of props. If you experience pain in any pose slowly back out of the pose. While it’s important to challenge yourself, you should never experience pain when doing yoga.

    The use of props does not signify weakness! Honoring your body by effectively using props can help you get the most out of your practice.

    Popular props include:

    • Blocks:

    Foam blocks can be used to extend your reach to the floor of support knees in seated postures

    • Bolsters:

    Bolsters are rectangular shaped dense pillows you can lie on for chest openers or place behind the knees to protect lower back during Savasana

    • Strap or Belt:

    Straps act as an extension of the arms or hands. Try using a strap to assist in in seated forward folds

    • Mats:

    A good yoga mat should have a textured stickiness to help prevent sliding and sponginess for comfort.

    Meditation

    Studies on meditation as relaxation have documented the following short-term benefits to the nervous system:

    • Lowers blood pressure
  • Improves blood circulation

  • Lowers heart rate

  • Lessens perspiration

  • Slows respiratory rate

  • Lessens anxiety

  • Lowers blood cortisol levels

  • Increases well-being

  • Lessens stress

  • Deepens relaxation

  • Try this meditation and experience the benefits for yourself:

    1. Start in a comfortable seated position.
  • Close your eyes and breathe normally.

  • Focus your attention on the breath and how the body moves with each inhalation and exhalation. Also notice the movement of your body as you breathe.

  • Start a practice of 5 minute sessions and eventually work your way up to 20 minute sessions.

  • Namaste

    Thank you for taking the time to experience my class – Yoga Fundamentals Facebook Class.

    Namaste is a way of giving thanks. This gesture is seen as one bows forward with both hands together at the heart.

    If you have any further questions, please post them below and/or email me at kjensify56.sbc@gmail.com.

    I am happy to provide support on your journey through yoga!

    Let me know if you have any questions – I am here for you!

    For more ways to start and maintain a healthier lifestyle, sign up for my Health and Nutrition Newsletter today! http://kjensifyme.synduit.com/MYWG0001

    For Yoga news… http://kjensifyme.synduit.com/YogaNews0001

    Join my Healthy Support group and learn more about healthy Nutrition! http://www.facebook.com/groups/kjensifymehealthyvitality

    And in my Healthy Recipes Group, get awesome, but healthy tasting recipes here… http://www.facebook.com/groups/kjensifymehealthyrecipes

    Check out our Valentus products http://kjensifyme.myvalentus.com

    and our Health & Body Naturals http://hbnaturals.com/katharine

    If you would like samples or more info, pm me on how!

    Be sure to join us in approximately 2 weeks for our next installment of my Yoga Series! See you then, and here’s to your Healthy Yoga!

    Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
    Health-Fitness and Nutrition
    Our mailing address is:
    To ensure you keep seeing KJensifyme Healthy | Katharine, besure to hit the Follow Button… And email kjensify56.sbc@gmail.com to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
    Affiliate Link Disclosure:
    Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.

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    Facebook Class:-

    YOGA FUNDEMENTALS!

    Thank you for joining me. For the next few months… (until end of October – twice a month), I will be offering not only the basics, the fundamentals but more advance techniques in Yoga, and more!

    Yoga Fundamentals will be presented in 2 parts. Today will be part 1 and tomorro will be part 2!

    So get on your Yoga Gear and Get ready for Yoga Fundamentals!

    Welcome!

    Welcome everyone! I am so excited to have you joining me today! I have a lot of fun information to share, but first, let me tell you a little bit about myself.

    In 2008, I decided to quite smoking after on and off battle with quitting. Then came the fast climb with the after smoking binge and weight gain. With the past 2 yrs, attempting to lose weight, then gain back just as much, I came across a page for a support group for Healthy Weight loss! I went through various pills and diets with little or no help. So after a long and tedious search, I came across Valentus on a former classmates page, and signed up as a Distributor who also uses the Valentus Products…. and I’m now drinking coffee to lose weight!!! Yes, that is right! I am drinking Valentus Slim Roast Coffee to help control my cravings, appetite and to also lose weight! Keep tuned in for more info: https://kjensifymehealthy.wordpress.com

    At the same time I am making money being a Health and Wellness Distributor. I I also have my own business as an Affiliate for Weight loss Companies.

    Started with Valentus Canada October 2016.

    My website is http://www.kjensifyme.myvalentus.com and to signup and take the free tour: http://www.kjensifyme.experiencevalentus.com/

    The Basics

    First and foremost, yoga is not about advanced poses, but the process of getting there. This is a lesson many forget. The hardest thing to remember in yoga is it’s not about ego. The second you start comparing yourself to the person next to you, you’ve given in to the ego.

    Your flexibility level or ability to balance doesn’t matter. These are things that will improve over time. Even practiced yogi’s have off days! One week you might be able to balance in a standing pose without wavering, and the next could be a whole different experience.

    Ultimately, the goal is to learn how to work through the challenges on the mat and translate your success to challenges off the mat as well.

    Tips for Leaving Ego Behind!

    Letting go of self-judgments can be challenging. We’ve unknowingly programmed our brains to judge ourselves, sometimes rather harshly. To have a successful and enjoyable practice, leave your ego at the door and just experience whatever happens during class. There’s no right or wrong here!

    Try these steps:

    • Recognize that you are NOT your ego!

    Yoga fosters an environment to connect with your inner-self and should not be seen as a competition with others or yourself.

    • Don’t judge or compare!

    Yoga is a non-competitive sport, so there’s no need to judge or compare. Yoga teaches compassion, so start by showing yourself compassion by not judging yourself negatively.

    • Stop making excuses!

    There are no ‘good’ or ‘bad’ days, just different. Excuses can quickly turn into limitations. Recognize your abilities and accept your flaws.

    • Replace separation with collaborating!

    When comparing yourself, you create a separation from others. Conversely, you become more open to the positive energy of those around you, creating a deeper sense of connectedness, by internalizing your practice.

    • Practice gratitude!Incorporate gratitude into your practice. There’s much to be grateful for, yourself for going to class, your instructor for leading your journey, and your fellow yogi’s for sharing a new experience with you.

    From the Beginning:

    The word yoga is first mentioned in a sacred Indian text, the Rig Veda. Yoga was, then, slowly developed by ‘mystic seers’ who documented their practices and beliefs in the Upanishads, another text containing over 200 scriptures.

    The Upanishads specifically reformed the yogic idea of ritual sacrifice from the Vedas into teaching the internal sacrifice of the ego through self-knowledge, action, and wisdom.

    The first organized demonstration of yoga appeared in the second century in a text called Patanjali’s Yoga-Sûtras. This is where the 8 Limbs of yoga as a path to enlightenment was developed. These Yoga-Sûtras still strongly influence most styles of modern yoga practiced today.

    Next, we’ll take a deeper look at the 8 Limb teachings.

    Eight Limbs of Yoga!

    The eight-limbed path forms the framework for every yoga practice. You’ll notice only one limb mentions postures, which is what yoga is often most known for.

    The practice of yoga is a personal one, meaning each individual person can decide how many branches they wish to incorporate into their practice.

    To reach the ultimate goal of enlightenment, however, each limb should be practiced:

    • Yama: Universal morality
    • Niyama: Personal observances

    • Asanas: Body postures

    • Pranayama: Control of the breath

    • Pratyahara: Control of the senses

    • Dharana: Concentration and cultivating inner perceptual awareness

    • Dhyana: Devotion, Meditation on the Divine

    • Samadhi: Union with the Divine

    Each limb builds on the next. To reiterate, if your goal is to reach enlightenment, it is believed you must first master the first 7 limbs before advancing to the 8th.

    A Deeper Look:

    Here we’ll briefly touch on the first, second, and fifth limbs. We’ll talk in more detail about the third and fourth limbs pertaining to the postures and breath later in this presentation.

    Yamas and Niyamas:

    These limbs are considered the ethical rules of behavior, universal morality, or personal observances.

    Yamas describe our outward attitude towards people and things.

    The 5 yamas include:

    • Ahimsa – Compassion for all living things
  • Satya – Commitment to Truthfulness

  • Asteya – Non-stealing

  • Brahmacharya – Sense control

  • Aparigraha – Neutralizing the desire to acquire and hoard wealth

  • Niyamas describe our inward attitude towards ourselves.

    The 5 Niyamas include:

    • Sauca – Purity
  • Santosa – Contentment

  • Tapas – Disciplined use of our energy

  • Svadhyaya – Self study

  • Isvarapranidhana – Celebration of the Spiritual

  • Pratyahara:

    This is the practice of the withdrawing of the senses from attachment to external objects. The goal is to focus the mind, such as through meditation, which will cause the senses to become extraordinarily sharp. Put simply, pratyahara addresses our emotional imbalances that allow outside events to prevent us from achieving inner peace and tranquility.

    Pranayama

    This limb focuses on breath control, an integral component to the practice of yoga.

    Breath is important to restore and maintain health and to promote evolution. Relaxation and balance are a result of the joining of the in-flowing and out-flowing breath.

    The breath works hand-in-hand with asanas, or otherwise known as yoga poses. According to the Yoga Sutra, the combination of breath and movement are considered to be the highest form of purification and self-discipline for the mind and the body.

    The most common breath is called Ujjayi (pronounced ooh-JAH-yee). This breath helps calm the mind and warm the body. The goal is to completely fill your lungs, while slightly contracting your throat. The breath is performed by breathing entirely through your nose.

    Ujjayi

    How to use Ujjaya:

    1. From a seated position relax your body, jaw, and tongue.
  • You’ll start by inhaling and exhaling through the mouth.

  • On the exhalation, slightly contract the back of your throat, and softly whisper the sound, “ahhh.”

  • When you feel comfortable controlling your throat during the inhalations and exhalations, gently close your mouth and begin breathing only through your nose.

  • Allow your inhalations to completely fill your lungs followed by fully emptying your lungs on exhalations. Your breath should now be audible.

  • This breath will be maintained throughout your yoga session. As you master the breath you will connect the breath to movement of the poses.

  • At the heart of yoga is the belief that consciously practicing breath control exercises will positively impact your physical, mental, emotional, and spiritual well-being.Additionally, maintaining a steady, rhythmic breath is the single most important part of your yoga practice to calm your mind and bring awareness to the present moment. The increased oxygen entering the body through Ujjayi specifically is calming for the mind and strengthening of the body. This powerful breath will help release pent-up emotions and stress.

    Asanas

    Most people are familiar with the benefits of asanas as improved health, strength, balance, and flexibility.

    Poses are developed to challenge and explore emotions, concentration, intent, faith, and unity between the physical and the ethereal body. As we learn to create a balance between our mental world and spiritual experience asanas allow us to explore our mental attitudes and strengthen our will.

    Asana practice will improve your state of health, while learning to control the breath will harmonize the flow of energy.

    What to Expect!

    Here are some tips for getting the most out of your first yoga class:

    Start by researching class styles in your area. Look for a style and level to best fit your fitness goals. Many instructor bios can be found online as well.

    Once you decide on what class you’ll be attending, keep an open mind. In other words, leave your expectations at home! You may have to try several classes before you find the right fit for you.

    Some studios require a waiver to be completed on your first visit, so be sure to arrive early. Arriving early also gives you a moment to speak with the instructor. They can give you an idea what to expect during the class and you can inform them of any limitations or injuries you have so they can provide modifications or tell you any poses to avoid.

    Be sure to wear comfortable clothing. Something that’s flexible is ideal such as, shorts, leggings, or yoga pants.

    Most studios can provide a mat if you don’t have one. Bring a towel and water bottle. And don’t forget your positive attitude!

    Posture

    Now that you have a better understanding of yoga’s rich history and what to expect for your first class let’s talk about some basic poses!

    Here is a list of poses we will discuss including the common names and types of pose. Don’t worry, you aren’t required to know all the names! The more you practice the more familiar you will become with these.

    Mountain Pose – Standing Yoga Pose

    Forward Fold – Forward Bend Yoga Pose

    Chair Pose – Strengthening Yoga Pose

    Low Lunge – Standing Yoga Pose

    Upward Facing Dog – Chest Opening Yoga Pose

    Downward Facing Dog – Strengthening Yoga Pose

    Child’s Pose – Restorative Yoga Pose

    Cat-Cow Pose – Core Yoga Pose

    Bridge Pose – Yoga Backbend

    Corpse Pose – Restorative Yoga Pose

    Sun Salutation

    Many classes will begin with a series of postures to warm, strengthen, and align the entire body called Surya Namaskar, or Sun Salutation. There are many variations, but this is considered the classic version:

    Mountain

    Chair

    Forward fold

    Low lunge

    Upward facing dog

    Downward facing dog

    Low lunge

    Mountain

    This is often repeated several times and flows are built upon this initial sequence.

    Namaste

    This concludes part 1 oF Yoga Fundamentals. Be sure tomorrow for part 2.

    Thank you for taking the time to experience my class – Yoga Fundamentals Facebook Class – Part 1.

    Namaste is a way of giving thanks. This gesture is seen as one bows forward with both hands together at the heart.

    If you have any further questions, please post them below and/or email me at kjensify56.sbc@gmail.com.
    I am happy to provide support on your journey through yoga!

    Let me know if you have any questions – I am here for you!

    For more ways to start and maintain a healthier lifestyle, sign up for my Health and Nutrition Newsletter today! http://kjensifyme.synduit.com/MYWG0001
    Join my Healthy Support group and learn more about healthy Nutrition! http://www.facebook.com/groups/kjensifymehealthyvitality
    And in my Healthy Recipes Group, get awesome, but healthy tasting recipes here… http://www.facebook.com/groups/kjensifymehealthyrecipes
    Check out our Valentus products http://kjensifyme.myvalentus.com
    and our Health & Body Naturals http://hbnaturals.com/katharine
    If you would like samples or more info, pm me on how!
    Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
    Health-Fitness and Nutrition
    Our mailing address is:
    To ensure you keep seeing KJensifyme Healthy | Katharine, besure to hit the Follow Button… And email kjensify56.sbc@gmail.com to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!
    Affiliate Link Disclosure:
    Please be aware that when possible we use affiliate links along with product recommendation emails. We research all potential recommendations and bring you only program and product recommendations from the vendors we believe in.

    Link

    Facebook Class Replay -Mood Boosters -Part 2

    For the past 2 days, my blog will be about the Facebook Class I hosted Wednesday night within my facebook group @KJensifyme Healthy Vitality!

    I blogged part 1 yesterday, and as promised, part 2 of Mood Boosters will be tonight! Enjoy!

    Physical activity and its mood-boosting effects have been the subject of numerous studies. The results of these studies indicate that exercise can:

    -Trigger positive emotional processing

    -Reduce negativity

    -Resist stress

    -Reduce anxiety by increasing serotonin levels

    -Improves body satisfaction, leading to overall satisfaction

    There is strong evidence that physical activity improves both short-term and long-term mood.

    Studies further show people who exercise regularly exhibit general overall happiness. As such, physical activity is especially important for those vulnerable to depression or seasonal affective disorder.

    The Exercise Affect: http://www.apa.org/monitor/2011/12/exercise.aspx

    10 Ways Exercise Improves Your Mood: https://www.fitnessmagazine.com/mind-body/stress/exercise-improves-your-mood/

    This activity is two-fold! You get the benefits of released endorphins for walking while enjoying nature which is also a natural mood booster!

    If you’re not sure what local parks or nature preserves are around, ask locals or look on the internet. There are more places than you’d think!

    Places to look for:

    -Historical neighborhoods

    -Parks

    -Botanical gardens

    -Walking trails

    -Beaches, lakes, rivers, etc.

    Being around animals is a natural mood booster! Spend a few minutes a day either walking your pet or playing outside. If your pet isn’t stressed by other animals, look for local dog parks.

    It’s also been proven that simply petting an animal helps increase stress-reducing hormones such as oxytocin, and reduces the stress producing hormone cortisol. Even in the absence of your pet, just looking at cute animals online can have the same effect!

    Playing outside with your fluffy friend improves mental health by:

    -Getting you moving

    -Reducing stress

    -Creating a distraction from worries

    -Lessening loneliness

    -Making you smile

    12 Ways Your Pet Can Improve Your Mental Health!: https://www.huffingtonpost.com/danielle-hark/pet-ownership-health_b_3187960.html

    Dancing is a great way to get you moving! Join a local dance group to learn some new moves, take a Zumba class at the gym, or have a dance-off in your own living room!

    It’s not the place or the moves that matter. Studies show dancing reduces anxiety through being physically active and allowing you to connect the mind and body.

    So crank up the music and get moving!

    The 6 Best Exercises To Relieve Anxiety And Depression: https://www.simplemost.com/best-exercises-relieve-anxiety-depression/

    Studies suggest finding an exercise-buddy helps to beat the blues through social interaction.

    As people who exercise regularly report a higher sense of wellbeing and feeling more energetic, adding a friend to the mix will make exercise that much more fun!

    Exercise is proven to be one of the most effective ways to improve your mental health. Being around loved ones is also a natural stress reliever. An exercise buddy will help motivate you to get out when you’re feeling low, and give you something to look forward to when you lack the motivation to workout.

    The Mental Health Benefits of Exercise: https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

    Clutter can be a constant reminder that things which should be getting done, aren’t.

    Reasons why clutter can cause stress:

    -Excessive stimuli

    -Acts as a distraction

    -Not knowing when we’ll get to the bottom creates anxiety

    -Creates feelings of guilt

    -Causes frustration

    Straightening up even a small area will give you a sense of accomplishment to energize you enough to get through the next task.

    While clearing away clutter, ask yourself if the item is something that’s needed or wanted. If not, donate it by giving it to a friend or a local charity.

    Once the clutter is cleared, prevent it from building up again by having a designated spot for each item, and put everything back where it belongs before leaving the area.

    Why Mess Causes Stress: 8 Reasons, 8 Remedies: https://www.psychologytoday.com/blog/high-octane-women/201203/why-mess-causes-stress-8-reasons-8-remedies

    2 Minutes To A Happier You: https://www.prevention.com/mind-body/instant-mood-boosting-tricks

    Using scent therapy (such as aromatherapy) can positively boost your mood. Simply add a few drops of your favorite essential oil to:

    -a diffuser

    -a pot of hot water

    -a cotton ball

    -your palms or wrist

    Aromatherapy is based on the idea that specific fragrances can affect our moods.

    Here are some oils that may help!

    -lavender is a well-known calming agent

    -peppermint is a natural mood booster

    -basil will help fight fatigue

    -cedarwood or rose help alleviate anxiety

    -orange is good for relieving stress

    Aromatherapy Mood Blends: http://hbnaturals.com/eoblends.asp?sponsorsite=100924

    When you’re feeling low, look for upbeat tunes to boost your vibe as various studies have examined the connection between mood and music. Music as therapy goes all the way back to Aristotle and Plato!

    The strong links between music and mood have led to the National Association for Music Therapy, American Association for Music Therapy, and the Certification Board for Music Therapists.

    Music therapists are now board certified to help patients with managing stress, enhancing memory, and alleviating pain.

    A study published in the World Journal of Psychiatry titled ‘Effects of music and music therapy on mood in neurological patients’ reports, that music engages numerous parts of the brain involving emotion and cognition. Music therapy has been recognized to be able to increase both emotional and cognitive function.

    Does Music Affect Your Mood?: https://www.healthline.com/health-news/mental-listening-to-music-lifts-or-reinforces-mood-051713#1

    History of Music Therapy: https://www.musictherapy.org/about/history/

    Effects of music and music therapy on mood in neurological patients: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4369551/

    Studies show that muscular changes in our faces when we smile naturally elevate happiness.

    Fake it ‘till you make it! Simply looking happy can lead to a mood boost.

    Need a little help? Try laughing yoga! (Yes, laughing yoga is a real thing!)

    Laughter is a new form of exercise. While it feels silly at first, it works! And it’s extremely contagious.

    Laughter increases oxygen levels in the brain and fosters positive feelings. Simply start laughing, even if it’s forced at first you will eventually start laughing naturally.

    Don’t be shy, give it a try!

    2 Minutes To A Happier You: https://www.prevention.com/mind-body/instant-mood-boosting-tricks

    What Is Laughter Yoga?: http://www.laughteronlineuniversity.com/laughter-yoga/

    Mood is affected by any number of outside and internal stimuli. Next time you’re in need of a boost try one of the simple techniques discussed today!

    Let’s review:

    EAT PLENTY

    -Omega-3

    -Tryptophan

    -Vitamin D

    -Selenium

    -Cacao

    START A PRE-BEDTIME CALMING ROUTINE

    -Read

    -Stretch

    -Journal

    GET ACTIVE

    ENGAGE YOUR PETS

    GO OUT INTO NAUTRE

    USE AROMATHERAPY

    LISTEN TO MUSIC

    DECLUTTER

    SMILE!

    Thank you for taking the time to join us for Mood Booster 101 Facebook Class.

    Please feel free to post any questions below or send a direct message.

    Let me know if you have any questions – I am here for you!

    For more ways to start and maintain a healthier lifestyle, sign up for my Health and Nutrition Newsletter today! http://kjensifyme.synduit.com/MYWG0001

    For Yoga news… http://kjensifyme.synduit.com/YogaNews0001

    Join my Healthy Support group and learn more about healthy Nutrition! http://www.facebook.com/groups/kjensifymehealthyvitality

    And in my Healthy Recipes Group, get awesome, but healthy tasting recipes here… http://www.facebook.com/groups/kjensifymehealthyrecipes

    Check out our Valentus products http://kjensifyme.myvalentus.com

    and our Health & Body Naturals http://hbnaturals.com/katharine/

    If you would like samples or more info, pm me on how!

    Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
    Health-Fitness and Nutrition
    Our mailing address is:
    To ensure you keep seeing KJensifyme Healthy | Katharine, besure to hit the Follow Button… And email kjensify56.sbc@gmail.com to subscribe my KJensifyme Healthy | Health and Wellness Newsletters!

    Link

    Facebook Class Replay -Mood Boosters -Part 1

    For the next 2 days, I will be blogging about the Facebook Class I hosted Wednesday night within my facebook group @KJensifyme Healthy Vitality!

    First part of Mood Boosters will be tonight, with part 2 tomorrow night! Enjoy!

    Mood is a temporary state of mind or feeling. We usually associate mood with emotions and use descriptive words to define our mood. For example:

    Positive Mood descriptors:

    • Blissful
    • Cheery

    • Joyful

    • Mellow

    • Silly

    Negative Mood descriptors:

    • Annoyed
  • Cranky

  • Grumpy

  • Irritated

  • Sad

  • Happiness researcher, Sonja Lyubomirsky, has identified 3 influences of mood. She reports that personality traits prhttpsedispose our particular moods, which account for 50% of our “set point” of happiness. 40% is influenced by what we do deliberately to make ourselves happy while the remaining 10% is attributed to life circumstances.

    Definition of Mood: https://www.merriam-webster.com/dictionary/mood

    Mood Examples: http://examples.yourdictionary.com/mood-examples.html

    2 Minutes to a Happier You: https://www.prevention.com/mind-body/instant-mood-boosting-tricks

    Mood disorders affect over 20 million Americans, with major depression and bipolar disorder being among the most common types of mood disorders.

    Genetics are known to play a major role in influencing susceptibility to mood disorders.

    While we can’t influence our genetic predisposition, there are medical and natural methods for boosting mood.

    Once diagnosed with a mood disorder, please keep in mind to always follow your doctor’s advice, and only use alternative therapies if they are appropriate for you.

    Genetics of Mood Disorders: https://link.springer.com/chapter/10.1007/978-90-481-2298-1_5

    Mood Disorder Statistics: http://www.dbsalliance.org/site/PageServer?pagename=education_statistics_mood_disorders

    If 50% of our happiness is determined by genetics, that means the other 50% is something we can influence!

    Lifestyle choices are the biggest influencer we have control over.

    Surprisingly, what we eat can affect our mental and emotional health. Certain foods can bring about changes in our brain structure (both chemically and physiologically), which can lead to altered behavior.

    The amount of sleep we get each night also impacts our mood. There’s nothing worse than being sleep-deprived while trying to maintain positive during trying times.

    Physical activity has been shown to affect mood in different ways. While the link between depression and anxiety and exercise aren’t entirely clear, we do know these mood disorders can improve with regular exercise.

    How Food Affects Your Moods: https://www.webmd.com/food-recipes/features/how-food-affects-your-moods#1

    Depression and anxiety: Exercise eases symptoms: https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

    What we eat impacts us in both a positive and negative way. We need food as fuel, however different nutrients have different effects on mood!

    NUTRIENTS TO GET MORE OF:

    Omega-3

    Tryptophan

    Vitamin D

    Selenium

    FOODS TO AVOID:

    Caffeine

    Sugar

    Unhealthy fats

    How Food Affects Your Mood: https://www.webmd.com/food-recipes/features/how-food-affects-your-moods#1

    Omega-3 polyunsaturated fatty acids have been the subject of much research over the years and studies show a link between healthy fat and depression.

    Omega-3 is naturally found in:

    -fatty fish

    -flaxseed

    -walnuts

    Research also suggests that omega-3s appear to affect neurotransmitter pathways in the brain.

    There are 3 neurotransmitters which affect aspects of personality, including mood. These neurotransmitters include dopamine, serotonin, and noradrenaline. The balance of these neurotransmitters is heavily dependent on nutrition.

    How Food Affects Your Moods: https://www.webmd.com/food-recipes/features/how-food-affects-your-moods#2

    Neurotransmitters and mood: http://www.moodocean.co.uk/html/neurotransmitters.html

    Dopamine

    -Involved in focus, drive, attention, memory, and clear thinking

    -Increased levels boosts feelings of pleasure

    -Elevation of dopamine levels often leads to an improvement in mood

    Serotonin

    -The most studied neurotransmitters

    -Regulates mood, anxiety, arousal, aggression, impulse control, and thinking abilities

    -Serotonin deficiency is associated with low mood

    Noradrenaline – norepinephrine

    -Synthesized from dopamine

    -Involved in mood-elevating action

    Neurotransmiters and mood: http://www.moodocean.co.uk/html/neurotransmitters.html

    Smart Carb choices include:

    -whole grains

    -fruits

    -vegetables

    -legumes

    Tryptophan levels in the brain influence the amount of serotonin our brain can create.

    While tryptophan is abundant in most protein-rich foods, other amino acids that are also present cause tryptophan to have to compete for absorption into the bloodstream. This isn’t the case with smart carbohydrate choices.

    When eating smart carbs, more tryptophan enters the brain, increasing synthesis of serotonin, allowing a steady positive mood boost.

    How Foods Affect Your Moods: https://www.webmd.com/food-recipes/features/how-food-affects-your-moods#1

    A study conducted at the University of Toronto reports increased vitamin D improved mood in those suffering from depression, especially those with a seasonal affective disorder.

    Vitamin D levels increase levels of serotonin in the brain, much like tryptophan in smart carbs.

    Supplements are available, however food and sunlight are the best forms of this helpful vitamin.

    Other sources of Vitamin D:

    -Wild-caught fish

    -Egg yolks

    -Canned fish

    -Shiitake mushrooms

    -Almond milk

    -Fortified orange juice

    -Oatmeal

    15 Surprising Ways To Get More Vitamin D: https://www.prevention.com/food/foods-high-in-vitamin-d/slide/15

    Selenium is a mineral naturally found in soil and which has been linked to preventing mood swings and depression.

    In fact, low levels of selenium have been linked to poor mood! The recommended intake for adults is 55 micrograms per day.

    Foods rich in selenium include:

    -Seafood (oysters, clams, sardines, crab, saltwater fish, and freshwater fish)

    -Nuts and seeds (particularly Brazil nuts)

    -Lean meat (lean pork and beef, skinless chicken and turkey)

    -Whole grains (whole-grain pasta, brown rice, oatmeal)

    -Beans/legumes

    How Foods Affect Your Moods: https://www.webmd.com/food-recipes/features/how-food-affects-your-moods#3

    Cacao (pronounced ka-KOW), originates from the same plant as cocoa! The process they go through differs, creating two different products.

    Cacao offers numerous benefits:

    -Antioxidants are responsible for 10% of the weight of raw cacao

    -Epicatechin is a powerful flavonoid and natural mood booster

    -Contains 20 times more antioxidants than blueberries!

    -Increases levels of the neurotransmitter serotonin

    -This helps balance mood swings and restore feelings of well-being

    -Contains anandamide, a well-known mood booster

    -Produced naturally in the brain as the body’s own natural antidepressant

    Cacao comes in various forms including powder and raw cacao nib form.

    Cacao can be made into a drink, blended into smoothies, or sprinkled over oats or yogurt for a treat!

    Cacao vs Cocoa: The Difference and Why It Matters: https://blog.paleohacks.com/cacao-vs-cocoa/

    Cocoa Benefits: Mood, Anxiety, and Contentment Improve in Just 30 Days: https://universityhealthnews.com/daily/stress-anxiety/cocoa-benefits-mood-anxiety-and-contentment-improve-in-just-30-days/

    Anandamide — The Body’s Own Antidepressant And How To Boost It Naturally: https://medium.com/@mary_c_biles/anandamide-the-bodys-own-antidepressant-and-how-to-boost-it-naturally-895cdafcf7fe

    Sleep and mood are inherently connected as poor sleep can cause irritability and stress, and stress can cause sleeplessness.

    Adopting regular sleep habits is crucial to getting the proper amount of sleep your body needs, and the following are a few steps you can take starting today:

    • Keep a regular sleep-wake schedule
  • Avoid caffeine too late in the day

  • Start a calming pre-sleep routine

  • Exercising regularly and early on in the day

  • Sleep and Mood: http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood

    The goal is to calm your mind after a hectic day. Take 30-60 minutes before bedtime to help calm your mind as getting plenty of sleep will help boost your mood the next day!

    Try adding some of these tips to ensure a peaceful night’s sleep:

    Unplug!

    Electronics stimulate brain activity

    Find a good book and read a little each night to help calm your mind and make your eyes sleepy

    Yoga

    Spend a few minutes doing your favorite stretches. Not only will your body appreciate this as you age, but you will feel more relaxed and ready to rest.

    Journal

    Writing down worries will help you from feeling like you have to remember them.

    Get up!

    If, after 20-30 minutes of tossing and turning, simply get out of bed. Retreat to a different room and resume your calming activity for another 15 minutes.

    A Bedtime Routine For Adults: 10 Calming Activities: https://www.nosleeplessnights.com/sleep-hygiene/bedtime-routine-for-adults/

    This will conclude the 1st pat of Mood Boosters. Hope you have enjoyed as much as I have hosting it for you! Tune in tommorrow for Part 2. Until then, give your mood a big Boost, and stay healthy. Take care.

    For a good night sleep, besure to ask about our Immune Boost!

    To help stimulate your Brain, as well as losing weight, try our SlimROAST OPTIMUM Dark Roast Coffee!

    Also check out our Mind| Body | Soul line here!

    Copyright © 2018 KJensifyme Healthy | Katharine, All rights reserved.
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    Link

    Welcome to the replay of my Facebook Class – The Power of Mindfulness!

    A few months ago, I started providing Facebook Classes via my Health and Wellness group on Facebook… Kensifyme Healthy Vitality!

    And as not all are able to see or attend the classes, I decided to replay the Class here! I hope you all enjoy the class as much as I have enjoyed hosting it!

    Power of Mindfulness

    If we have not met, my name is Katharine Jensen and I absolutely love supporting people who are motivated to learn the importance of mindfulness and meditation. I am motivated to help you gain clarity, understanding, and calmness and to also to open your mind to the amazing benefits of mindfulness.

    In 2008, I decided to quite smoking after on and off battle with quitting. Then came the fast climb with the after smoking binge and weight gain. With the past 2 yrs, attempting to lose weight, then gain back just as much, I came across a page for a support group for Healthy Weight loss! I went through various pills and diets with little or no help. So after a long and tedious search, I came across Valentus on a former classmates page, and signed up as a Distributor who also uses the Valentus Products…. and I’m now drinking coffee to lose weight!!! Yes, that is right! I am drinking Valentus Slim Roast Coffee to help control my cravings, appetite and to also lose weight! Keep tuned in for more info: https://kjensifymehealthy.wordpress.com

    At the same time I am making money being a Health and Wellness Distributor. I I also have my own business as an Affiliate for Weight loss Companies.

    Started with Valentus Canada October 2016.

    My website is http://www.kjensifyme.myvalentus.com and to signup and take the free tour: http://www.kjensifyme.experiencevalentus.com/

    If you have any questions during our time together, please feel free to post them and I will do my best to respond quickly.

    Our sources – To ensure your easy access, this is a list of all the sources and resources we will use during this class

    https://www.youtube.com/watch?v=a3CunRgjXBk

    https://www.youtube.com/watch?v=6p_yaNFSYao

    https://news.harvard.edu/gazette/story/2011/04/turn-down-the-volume/

    https://www.mindful.org/power-letting-go/

    https://tinybuddha.com/blog/go-do-let-go-of-the-past-and-future-and-live-in-the-present/

    https://www.ncbi.nlm.nih.gov/pubmed/23541163

    http://www.viiworks.com/blog/advantages-and-disadvantages-of-multitasking/

    https://www.psychologytoday.com/blog/breathe-mama-breathe/201505/8-mindful-ways-slow-down-time

    https://www.researchgate.net/profile/Kirk_Brown/publication/227077193_Toward_a_Phenomenology_of_Mindfulness_Subjective_Experience_and_Emotional_Correlates/links/00b49526ea661a2ca2000000.pdf#page=74

    http://time.com/4624276/yoga-workplace-mindfulness/

    https://www.ncbi.nlm.nih.gov/pubmed/21170232

    http://edition.cnn.com/2016/05/10/health/yoga-in-schools/index.html

    https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

    https://www.doyouyoga.com/10-ways-to-bring-mindfulness-to-your-yoga-practice/

    http://rightbrainrockstar.com/inspiration/mindful-artist/

    https://www.healthyplace.com/blogs/buildingselfesteem/2013/03/how-mindfulness-can-increase-self-confidence/

    http://hackerella.com/mindfulness-resources/

    ‘The practice of mindfulness is simply being aware of what is happening right now”.

    Mindfulness in theory is extremely straightforward. Simply put, it’s the practice of being fully present, fully aware, and fully able to engage with one’s current situation or environment.

    Why then, does it seem so elusive?

    So many of us are accustomed to over-stimulation from the outside world – things directing our attention away from what is happening now. The more time we spend in our heads thinking about things that aren’t happening right in front of us – things that have already happened, or have yet to happen – the less time we spend being mindful.

    In the study linked below, Harvard students investigated the effects of the ‘alpha rhythm’, or rhythmic brain movements which are associated with DISTRACTION. This brain rhythm is thought to decrease activity in the mind which is associated with being distracted and overstimulated. Participants were given an 8-week mindful meditation program which saw their attention-direction improve significantly, leading the researchers to conclude the positive benefits of the mindfulness were responsible.

    Link here https://news.harvard.edu/gazette/story/2011/04/turn-down-the-volume/

    BE HERE NOW.

    Ever heard the phrase ‘Be here now’ in relation to mindfulness and meditation? That’s because encouraging our minds to ‘be here, right now’, is essentially what mindfulness promotes.

    Think about it. If you’re constantly preoccupied with worry about something that happened in the past – keep in mind that ‘the past’ in this sense can mean anything up to several minutes ago – are you truly focusing all your attention in the here and now?

    The same goes for the future – over-anticipation of an event, day, or any time which is separate from what is happening RIGHT NOW is ultimately irrelevant to the present moment. It will not, (and cannot) affect your present situation.

    Eckhart Tolle stresses this in his teachings and it’s a very important skill which mindfulness teaches – to let go of past and future.

    Here’s a great piece discussing present living: https://tinybuddha.com/blog/go-do-let-go-of-the-past-and-future-and-live-in-the-present/

    ‘Surrender to what is, let go of what was, and have faith in what will be’ – Sonia Ricotti

    Leading on from my last post, not holding on to past emotions or events is a huge part of what we learn in mindfulness. The importance of LETTING GO of previous experiences and feelings is vital if we are to truly live in the now and glean maximum potential from our current situation.

    As Eckhart Tolle and countless other mindfulness experts have declared; ‘thoughts aren’t facts’, and so we NEED to stop thinking that they are. How many of you have ever wrongfully believed something you told yourself without factual 8validation or foundation, and ended up a ball of anxiety or with excessive and needless worry?

    Letting go can be a very difficult skill to master, as our minds are particularly good at convincing us a thing has been let go, when it fact it may not be the case. Whether it’s letting go of the feeling of the need to be busy, letting go of a person, place, experience – whatever it is, mindfulness is the key.

    Here’s some more REALLY useful tips on letting go.

    https://www.mindful.org/power-letting-go/

    I don’t need statistics here to tell you that increases in instances of anxiety, depression, and various other forms of mental illness have been brought to the forefront of our awareness in recent years. This, and the fact that mindfulness seems to work effectively against them is a huge reason people are expressing more and more interest in it.

    So how does it help?

    Mindfulness calls our attention back into the NOW, while symptoms of anxiety include preoccupation with potential future events or past occurrences. It makes sense that mindfulness works. But mindfulness is not something that can simply be achieved once and then will be available for good.

    Engaging with a regular mindfulness and meditation practice is the only way to build up stamina and awareness to the onset of anxiety or other symptoms of poor mental health – the more we familiarize ourselves with our personal ‘now’, our personal state of being present, and become comfortable with it, the more accessible it becomes.

    This means that our ability to rationalize a situation and draw ourselves back into balance is increased with practice, and so mindfulness simply becomes a tool we can access easily and use to our advantage.

    This study below details more about the benefits of mindfulness meditation for anxiety, and there are SO many more like it: https://www.ncbi.nlm.nih.gov/pubmed/23541163

    Decreasing your reactivity to external events and triggers is another benefit of a regular mindfulness practice. Self-awareness and self-observation are vital skills in which people who regularly meditate have been proven to have higher levels, and these are tools which help us become less reactive and more mindful of ourselves.

    Cognitive flexibility also refers to the ability to more effectively switch between thought concepts and ideas – ie, to multi-task! Improving the ability to multi-task allows us to process more information more effectively, and ultimately then to begin increasing our productivity!

    While multi-tasking also has it’s drawbacks, the overall improved brain capacity required to successfully do so is where the benefits of regular meditation can be observed. Think of it as being better able to handle over reactive thoughts and irrational responses. (I’m pretty sure we all know at least one person who could benefit from this skill.)

    The study below has proven that meditation improves cognitive flexibility:

    https://www.ncbi.nlm.nih.gov/pubmed/19181542

    Advantages and disadvantages of multi-tasking: http://www.viiworks.com/blog/advantages-and-disadvantages-of-multitasking/

    A really easy way to incorporate mindfulness into your everyday life is simply to Slow. Things. Down.

    Slow down eating your meals and really take the time to taste the food.

    Slow down your walk to work/college and take the time to notice your surroundings.

    Slow down your quick responses to interactions.

    Whatever you’re doing, and wherever you’re going, challenge yourself to observe one new thing every day, and you’ll be amazed at how much calmer you feel.

    When we slow down, we automatically become more mindful and our attention gets more focused on the task at hand. This not only optimizes the levels of productivity, but also enjoyment levels!

    There are several methods which are effective in helping us to slow down and boost mindfulness, some of which include:

    -Breath control

    -Getting sufficient sleep

    -Minimizing distractions

    Slowing down not only the way we move our bodies, but our minds, too. This is vital if we are to understand and reap the benefits and importance of mindfulness.

    Ready to slow down and cherish every moment? You’ll enjoy this: https://www.psychologytoday.com/blog/breathe-mama-breathe/201505/8-mindful-ways-slow-down-time

    For many people, breathwork (or pranayama as it’s called in yoga) is a vital tool which helps them to slow down and become more mindful. I’m going to talk you through some REALLY easy techniques you can practice whenever and wherever you find yourself getting anxious, stressed, and disconnecting from your present moment.

    Mindful breath technique 1:

    -Sama Vritti or “Equal Breathing” – This technique uses equal inhales and exhale lengths to balance out breathing.

    -How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four all through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: calm the nervous system, increase focus, and reduce stress.

    -When it works best: Anytime, anyplace… but this is one technique that’s especially effective before bed. If you have trouble sleeping, this technique can help take your mind off the racing thoughts or whatever might be distracting you from sleep.

    A great piece detailing the benefits of yogic breathing and mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/19735239

    -Abdominal Breathing Technique

    This technique is great for opening the airwaves and expanding the lungs as increased oxygen flow to the brain has been proven to also affect alertnesshttp! (Over time, you might actually increase your lung capacity!)

    -How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.

    -When it works best: Before an exam, or any stressful event. But keep in mind, those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath when they finally turn attention to it!

    Wikihow has a great explanation of abdominal breathing: https://www.wikihow.com/Do-Abdominal-Breathing

    Post 11

    Nadi Shodhana or “Alternate Nostril Breathing” – Another yogic breathing technique, this one uses alternate nostril breathing to equalize the amount of oxygen received by both sides of the brain.

    -How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

    -When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi Shodhana is said to “clear the channels” and make people feel more awake.

    http://www.yogajournal.com/poses/2487– More on Nadi Shodhana

    Post 12

    All mindfulness techniques are ultimately forms of meditation, and so the vague lines that exist between the two are often confused. While mindfulness simply encourages us to cultivate awareness of our present moment and surroundings, meditation can often be focused on a particular thing or ‘intention’.

    Concentration

    In this way, both meditation and mindfulness require a great deal of concentration. Regularly entering states of deep concentration and meditation ultimately improves our overall capacity to concentrate. (This is why so many intellectuals and successful writers, researchers or business people are avid meditation and mindfulness practitioners!)

    http://rightbrainrockstar.com/inspiration/mindful-artist/

    Post 13

    The neurobiology involved in the process of mindfulness has caught the eye of many scientists eager to learn more about the benefits. They’ve found countless instances of improved brain function and newly-formed neural pathways as a results of meditation and mindfulness, scientifically proving that mindfulness can change the way your brain works!!

    From cognitive to behavioral improvements, to concentration and productivity levels increased, there can be no denying that this practice is a wonderful way to change the way you think!

    Some scientific findings on mindfulness: http://bit.ly/2hBkK3U

    Post 14

    Mindfulness, yoga, and meditation are often associated with one another as they all deal with similar intentions of bringing the body and mind back into a state of balance. While it’s almost standard procedure to include elements of meditation and mindfulness in a yoga class however, both mindfulness and meditation can be taught independently of yoga.

    Both practices concern themselves with cultivating awareness – yoga (awareness of the body), and meditation (awareness of the mind). Thus, I’m sure you’ll understand that combining the two practices can make for an extremely effective method for obtaining self awareness and clarity.

    Cultivating mindfulness during a yoga practice is a great way to start basic mindfulness, too, as the movements of the body are always there to start drawing awareness to when you find your mind wandering. Mindfulness in everyday life, then, is a similar focus and awareness to what is happening around us.

    Here are 10 great ways to bring mindfulness to your yoga practice! https://www.doyouyoga.com/10-ways-to-bring-mindfulness-to-your-yoga-practice/

    Post 15

    Mindfulness is so important for kids and teenagers to learn as a skill as it not only benefits concentration levels and behavioural issues, but increases self and body awareness, compassion, and understanding.

    When combined with yoga, it has also been proven to decrease the symptoms of ADHD (Attention Deficit Hyperactivity Disorder), and breathwork is known to be particularly effective in combatting behavioral issues, too.

    It’s no wonder so that it’s become hugely popular in schools, with numerous studies proving the multiple benefits of including a program of mindfulness and yoga in their curriculum.

    Harvard study on yoga for school-age children https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

    It’s easy to want to give our kids the best chance possible at concentration and productivity in school, but what about the parents?

    Corporate mindfulness and yoga has also seen a massive increase in the past year, with most busy office-chains and corporate workplaces realizing the benefits, too, and beginning to offer classes and workshops to their employees either free of charge or at a discounted rate.

    An hour of meditation, mindfulness, and yoga at lunchtime is the perfect way to recharge your mind and body and encourage a continued level of productivity during busy working hours. When this is offered within the office premises, it makes sense that employees will spend less time travelling to and from their desk to get their hit of inspiration and balance.

    It’s also a great way to encourage workplace morale and help employees develop connections with one another outside of the working mindset, so the benefits really are endless!

    Time’s take on mindfulness in the workplace! http://time.com/4624276/yoga-workplace-mindfulness/

    It’s easy to want to give our kids the best chance possible at concentration and productivity in school, but what about the parents?

    Corporate mindfulness and yoga has also seen a massive increase in the past year, with most busy office-chains and corporate workplaces realizing the benefits, too, and beginning to offer classes and workshops to their employees either free of charge or at a discounted rate.

    An hour of meditation, mindfulness, and yoga at lunchtime is the perfect way to recharge your mind and body and encourage a continued level of productivity during busy working hours. When this is offered within the office premises, it makes sense that employees will spend less time travelling to and from their desk to get their hit of inspiration and balance.

    It’s also a great way to encourage workplace morale and help employees develop connections with one another outside of the working mindset, so the benefits really are endless!

    Time’s take on mindfulness in the workplace! http://time.com/4624276/yoga-workplace-mindfulness/

    The process of becoming more aware of ourselves can often call into question other weaknesses and difficulties that we may have been covering up (such as issues with self-confidence). It can be difficult to realise, but once mindfulness and self-awareness expose a lack of confidence, we can either retreat further back into ‘unconsciousness’, as Eckhart Tolle labels it, or choose to step forward and embrace it.

    This embracing ourselves manifests outwardly as an increase in self-confidence, and is definitely one of the more outwardly noticeable effects of successful mindfulness practice. Imagine somebody that you know who has always been shy, introspective and nervous, suddenly becoming comfortable with themselves and all that they are.

    THIS is the power and benefit of mindfulness and acceptance.

    This is where the immense power of the practice lies, and the funny thing is, this realization is ironically a realization that everything the practitioner ALREADY HAS inside of them is actually sufficient and always has been.

    More on mindfulness and self-confidence: https://www.healthyplace.com/blogs/buildingselfesteem/2013/03/how-mindfulness-can-increase-self-confidence/

    FLOW STATE is defined as a unique state of mind which artists and writers of various disciplines have come to understand as a state of immense and prolonged focus. During flow state, productivity and creativity reach a peak state of balance and expression, and creatives have been known to describe it also as a state of detachment from the outside world, allowing them to intently focus on the task at hand.

    Mindfulness and meditation are the stepping stones to being able to intentionally enter into a state of flow. By practicing directed thought and awareness, we cultivate a sort of stamina for our mind to maintain this state for longer, thus practicing for a state of flow.

    “Flow is a state of meditation— of mindfulness – that you’re experiencing not while sitting quietly, but while fully and completely absorbed in an activity.”

    Thus we can understand the state of flow to be an example of how mindfulness can be put to use in our everyday lives. I helps us to create, to believe in the idea, and to pursue it!

    More on this here: https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/

    If you’re still a little bit unsure where to start with your personal mindfulness and meditation journey, I’d recommend simply trying out some basic guided meditations. There are a wealth of resources online such as the ones I’ve linked below, and you’ll be forming an amazing foundation to build your meditation practice on by just taking ten to fifteen minutes at first to really choose to engage with your thoughts.

    In the morning before you start your day, or just before bed to help you drift off to sleep are definitely the best times to practice mindfulness and meditation, as they help our minds to prepare for the task before us – either getting engaged with our day, or disconnecting from the conscious world to a deep sleep state.

    I’m interested to hear if you have any queries regarding the start of your mindfulness and meditation practice?!

    This is a good option to start with: https://www.youtube.com/watch?v=pFkJAw4ODlE

    OR any videos by Jason Stephenson: https://www.youtube.com/watch?v=6vO1wPAmiMQ

    Although it’s advisable to disconnect completely from the internet to successfully engage with meditation, we can’t deny that it’s also an amazing source of information and resources regarding the practice.

    From guided meditations on youtube (see the last post), to articles and techniques on how best to maximize your mindfulness practice, my main advice here is to search what it is you think you might need – whether it’s ‘mindfulness for anxiety’, ‘mindfulness for fatigue’, or ‘mindfulness for stress-relief’ – and just TRY whatever you’re drawn to, closing down any irrelevant tabs or open pages.

    There are also a great deal of apps emerging which aim to promote mindfulness and meditation, the most effective of which I’d recommend would be HEADSPACE:

    Headspace: https://www.headspace.com/headspace-meditation-app

    Other mindfulness resources: http://hackerella.com/mindfulness-resources/

    If you’re STILL unsure – and let’s face it, most of us are when we first begin meditating – if you take nothing else from this event, at least let it be the confidence to just TRY it.

    Start small – 5 or 10 minutes a day, and then gradually start to increase it. Make up your mind to stay put for that long, and notice the fluctuations from day to day in your breathing, your attention, and your energy.

    Don’t beat yourself up if it doesn’t quite ‘work’ the first few times as there is no such thing as a ‘bad’ meditation – it all helps us to delve deeper and cultivate awareness, even if it’s one half a second at a time!

    The more busy, distracted and uneasy you are – the more you NEED to meditate! As the old Zen saying goes…

    “You should sit in meditation for 20 minutes a day – unless you’re too busy – then you should sit for an hour!!”

    If you guys have any questions you’d like me to answer, or feel you need to clarify anything we’ve covered today, PLEASE feel free to post your questions in the comments below and I’ll do my best to get back to you ASAP.

    Alternatively, you can private message me!

    Thank you for taking the time to experience my class!

    I love sharing this topic with people who are eager to start experiencing mindfulness and meditation!

    If you have any further questions, please post them below and/or email me at kjensify56.sbc@gmail.com.

    I am always here to support you!!!

    Let me know if you have any questions – I am here for you!

    If you have any comments, questions, or feedback of any kind, please leave it in the comments below – I’d really love to hear your thoughts!!!

    Let me know if you have any questions – I am here for you!

    For more info on how you can begin a more healthier lifestyle or become part of my team, sign up for our newsletters http://kjensifyme.synduit.com/CL0001

    At this time would like to invite you to take the free tour at www.kjensifyme.valentustour.com

    Check out our products and weight plans at www.kjensifyme.myvalentus.com/valentus-products

    Link

    Welcome to the replay of my Facebook Class – The Power of Mindfulness!

    A few months ago, I started providing Facebook Classes via my Health and Wellness group on Facebook… Kensifyme Healthy Vitality!

    And as not all are able to see or attend the classes, I decided to replay the Class here! I hope you all enjoy the class as much as I have enjoyed hosting it!

    Power of Mindfulness

    If we have not met, my name is Katharine Jensen and I absolutely love supporting people who are motivated to learn the importance of mindfulness and meditation. I am motivated to help you gain clarity, understanding, and calmness and to also to open your mind to the amazing benefits of mindfulness.

    In 2008, I decided to quite smoking after on and off battle with quitting. Then came the fast climb with the after smoking binge and weight gain. With the past 2 yrs, attempting to lose weight, then gain back just as much, I came across a page for a support group for Healthy Weight loss! I went through various pills and diets with little or no help. So after a long and tedious search, I came across Valentus on a former classmates page, and signed up as a Distributor who also uses the Valentus Products…. and I’m now drinking coffee to lose weight!!! Yes, that is right! I am drinking Valentus Slim Roast Coffee to help control my cravings, appetite and to also lose weight! Keep tuned in for more info: https://kjensifymehealthy.wordpress.com

    At the same time I am making money being a Health and Wellness Distributor. I I also have my own business as an Affiliate for Weight loss Companies.

    Started with Valentus Canada October 2016.

    My website is http://www.kjensifyme.myvalentus.com and to signup and take the free tour: http://www.kjensifyme.experiencevalentus.com/

    If you have any questions during our time together, please feel free to post them and I will do my best to respond quickly.

    Our sources – To ensure your easy access, this is a list of all the sources and resources we will use during this class

    https://www.youtube.com/watch?v=a3CunRgjXBk

    https://www.youtube.com/watch?v=6p_yaNFSYao

    https://news.harvard.edu/gazette/story/2011/04/turn-down-the-volume/

    https://www.mindful.org/power-letting-go/

    https://tinybuddha.com/blog/go-do-let-go-of-the-past-and-future-and-live-in-the-present/

    https://www.ncbi.nlm.nih.gov/pubmed/23541163

    http://www.viiworks.com/blog/advantages-and-disadvantages-of-multitasking/

    https://www.psychologytoday.com/blog/breathe-mama-breathe/201505/8-mindful-ways-slow-down-time

    https://www.researchgate.net/profile/Kirk_Brown/publication/227077193_Toward_a_Phenomenology_of_Mindfulness_Subjective_Experience_and_Emotional_Correlates/links/00b49526ea661a2ca2000000.pdf#page=74

    http://time.com/4624276/yoga-workplace-mindfulness/

    https://www.ncbi.nlm.nih.gov/pubmed/21170232

    http://edition.cnn.com/2016/05/10/health/yoga-in-schools/index.html

    https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

    https://www.doyouyoga.com/10-ways-to-bring-mindfulness-to-your-yoga-practice/

    http://rightbrainrockstar.com/inspiration/mindful-artist/

    https://www.healthyplace.com/blogs/buildingselfesteem/2013/03/how-mindfulness-can-increase-self-confidence/

    http://hackerella.com/mindfulness-resources/

    ‘The practice of mindfulness is simply being aware of what is happening right now”.

    Mindfulness in theory is extremely straightforward. Simply put, it’s the practice of being fully present, fully aware, and fully able to engage with one’s current situation or environment.

    Why then, does it seem so elusive?

    So many of us are accustomed to over-stimulation from the outside world – things directing our attention away from what is happening now. The more time we spend in our heads thinking about things that aren’t happening right in front of us – things that have already happened, or have yet to happen – the less time we spend being mindful.

    In the study linked below, Harvard students investigated the effects of the ‘alpha rhythm’, or rhythmic brain movements which are associated with DISTRACTION. This brain rhythm is thought to decrease activity in the mind which is associated with being distracted and overstimulated. Participants were given an 8-week mindful meditation program which saw their attention-direction improve significantly, leading the researchers to conclude the positive benefits of the mindfulness were responsible.

    Link here https://news.harvard.edu/gazette/story/2011/04/turn-down-the-volume/

    BE HERE NOW.

    Ever heard the phrase ‘Be here now’ in relation to mindfulness and meditation? That’s because encouraging our minds to ‘be here, right now’, is essentially what mindfulness promotes.

    Think about it. If you’re constantly preoccupied with worry about something that happened in the past – keep in mind that ‘the past’ in this sense can mean anything up to several minutes ago – are you truly focusing all your attention in the here and now?

    The same goes for the future – over-anticipation of an event, day, or any time which is separate from what is happening RIGHT NOW is ultimately irrelevant to the present moment. It will not, (and cannot) affect your present situation.

    Eckhart Tolle stresses this in his teachings and it’s a very important skill which mindfulness teaches – to let go of past and future.

    Here’s a great piece discussing present living: https://tinybuddha.com/blog/go-do-let-go-of-the-past-and-future-and-live-in-the-present/

    ‘Surrender to what is, let go of what was, and have faith in what will be’ – Sonia Ricotti

    Leading on from my last post, not holding on to past emotions or events is a huge part of what we learn in mindfulness. The importance of LETTING GO of previous experiences and feelings is vital if we are to truly live in the now and glean maximum potential from our current situation.

    As Eckhart Tolle and countless other mindfulness experts have declared; ‘thoughts aren’t facts’, and so we NEED to stop thinking that they are. How many of you have ever wrongfully believed something you told yourself without factual 8validation or foundation, and ended up a ball of anxiety or with excessive and needless worry?

    Letting go can be a very difficult skill to master, as our minds are particularly good at convincing us a thing has been let go, when it fact it may not be the case. Whether it’s letting go of the feeling of the need to be busy, letting go of a person, place, experience – whatever it is, mindfulness is the key.

    Here’s some more REALLY useful tips on letting go.

    https://www.mindful.org/power-letting-go/

    I don’t need statistics here to tell you that increases in instances of anxiety, depression, and various other forms of mental illness have been brought to the forefront of our awareness in recent years. This, and the fact that mindfulness seems to work effectively against them is a huge reason people are expressing more and more interest in it.

    So how does it help?

    Mindfulness calls our attention back into the NOW, while symptoms of anxiety include preoccupation with potential future events or past occurrences. It makes sense that mindfulness works. But mindfulness is not something that can simply be achieved once and then will be available for good.

    Engaging with a regular mindfulness and meditation practice is the only way to build up stamina and awareness to the onset of anxiety or other symptoms of poor mental health – the more we familiarize ourselves with our personal ‘now’, our personal state of being present, and become comfortable with it, the more accessible it becomes.

    This means that our ability to rationalize a situation and draw ourselves back into balance is increased with practice, and so mindfulness simply becomes a tool we can access easily and use to our advantage.

    This study below details more about the benefits of mindfulness meditation for anxiety, and there are SO many more like it: https://www.ncbi.nlm.nih.gov/pubmed/23541163

    Decreasing your reactivity to external events and triggers is another benefit of a regular mindfulness practice. Self-awareness and self-observation are vital skills in which people who regularly meditate have been proven to have higher levels, and these are tools which help us become less reactive and more mindful of ourselves.

    Cognitive flexibility also refers to the ability to more effectively switch between thought concepts and ideas – ie, to multi-task! Improving the ability to multi-task allows us to process more information more effectively, and ultimately then to begin increasing our productivity!

    While multi-tasking also has it’s drawbacks, the overall improved brain capacity required to successfully do so is where the benefits of regular meditation can be observed. Think of it as being better able to handle over reactive thoughts and irrational responses. (I’m pretty sure we all know at least one person who could benefit from this skill.)

    The study below has proven that meditation improves cognitive flexibility:

    https://www.ncbi.nlm.nih.gov/pubmed/19181542

    Advantages and disadvantages of multi-tasking: http://www.viiworks.com/blog/advantages-and-disadvantages-of-multitasking/

    A really easy way to incorporate mindfulness into your everyday life is simply to Slow. Things. Down.

    Slow down eating your meals and really take the time to taste the food.

    Slow down your walk to work/college and take the time to notice your surroundings.

    Slow down your quick responses to interactions.

    Whatever you’re doing, and wherever you’re going, challenge yourself to observe one new thing every day, and you’ll be amazed at how much calmer you feel.

    When we slow down, we automatically become more mindful and our attention gets more focused on the task at hand. This not only optimizes the levels of productivity, but also enjoyment levels!

    There are several methods which are effective in helping us to slow down and boost mindfulness, some of which include:

    -Breath control

    -Getting sufficient sleep

    -Minimizing distractions

    Slowing down not only the way we move our bodies, but our minds, too. This is vital if we are to understand and reap the benefits and importance of mindfulness.

    Ready to slow down and cherish every moment? You’ll enjoy this: https://www.psychologytoday.com/blog/breathe-mama-breathe/201505/8-mindful-ways-slow-down-time

    For many people, breathwork (or pranayama as it’s called in yoga) is a vital tool which helps them to slow down and become more mindful. I’m going to talk you through some REALLY easy techniques you can practice whenever and wherever you find yourself getting anxious, stressed, and disconnecting from your present moment.

    Mindful breath technique 1:

    -Sama Vritti or “Equal Breathing” – This technique uses equal inhales and exhale lengths to balance out breathing.

    -How it’s done: Balance can do a body good, beginning with the breath. To start, inhale for a count of four, then exhale for a count of four all through the nose, which adds a natural resistance to the breath. Got the basic pranayama down? More advanced yogis can aim for six to eight counts per breath with the same goal in mind: calm the nervous system, increase focus, and reduce stress.

    -When it works best: Anytime, anyplace… but this is one technique that’s especially effective before bed. If you have trouble sleeping, this technique can help take your mind off the racing thoughts or whatever might be distracting you from sleep.

    A great piece detailing the benefits of yogic breathing and mindfulness: https://www.ncbi.nlm.nih.gov/pubmed/19735239

    -Abdominal Breathing Technique

    This technique is great for opening the airwaves and expanding the lungs as increased oxygen flow to the brain has been proven to also affect alertnesshttp! (Over time, you might actually increase your lung capacity!)

    -How it’s done: With one hand on the chest and the other on the belly, take a deep breath in through the nose, ensuring the diaphragm (not the chest) inflates with enough air to create a stretch in the lungs. The goal: 6 to 10 deep, slow breaths per minute for 10 minutes each day to experience immediate reductions to heart rate and blood pressure, McConnell says. Keep at it for six to eight weeks, and those benefits might stick around even longer.

    -When it works best: Before an exam, or any stressful event. But keep in mind, those who operate in a stressed state all the time might be a little shocked how hard it is to control the breath when they finally turn attention to it!

    Wikihow has a great explanation of abdominal breathing: https://www.wikihow.com/Do-Abdominal-Breathing

    Post 11

    Nadi Shodhana or “Alternate Nostril Breathing” – Another yogic breathing technique, this one uses alternate nostril breathing to equalize the amount of oxygen received by both sides of the brain.

    -How it’s done: A yogi’s best friend, this breath is said to bring calm and balance, and unite the right and left sides of the brain. Starting in a comfortable meditative pose, hold the right thumb over the right nostril and inhale deeply through the left nostril. At the peak of inhalation, close off the left nostril with the ring finger, then exhale through the right nostril. Continue the pattern, inhaling through the right nostril, closing it off with the right thumb and exhaling through the left nostril.

    -When it works best: Crunch time, or whenever it’s time to focus or energize. Just don’t try this one before bed: Nadi Shodhana is said to “clear the channels” and make people feel more awake.

    http://www.yogajournal.com/poses/2487– More on Nadi Shodhana

    Post 12

    All mindfulness techniques are ultimately forms of meditation, and so the vague lines that exist between the two are often confused. While mindfulness simply encourages us to cultivate awareness of our present moment and surroundings, meditation can often be focused on a particular thing or ‘intention’.

    Concentration

    In this way, both meditation and mindfulness require a great deal of concentration. Regularly entering states of deep concentration and meditation ultimately improves our overall capacity to concentrate. (This is why so many intellectuals and successful writers, researchers or business people are avid meditation and mindfulness practitioners!)

    http://rightbrainrockstar.com/inspiration/mindful-artist/

    Post 13

    The neurobiology involved in the process of mindfulness has caught the eye of many scientists eager to learn more about the benefits. They’ve found countless instances of improved brain function and newly-formed neural pathways as a results of meditation and mindfulness, scientifically proving that mindfulness can change the way your brain works!!

    From cognitive to behavioral improvements, to concentration and productivity levels increased, there can be no denying that this practice is a wonderful way to change the way you think!

    Some scientific findings on mindfulness: http://bit.ly/2hBkK3U

    Post 14

    Mindfulness, yoga, and meditation are often associated with one another as they all deal with similar intentions of bringing the body and mind back into a state of balance. While it’s almost standard procedure to include elements of meditation and mindfulness in a yoga class however, both mindfulness and meditation can be taught independently of yoga.

    Both practices concern themselves with cultivating awareness – yoga (awareness of the body), and meditation (awareness of the mind). Thus, I’m sure you’ll understand that combining the two practices can make for an extremely effective method for obtaining self awareness and clarity.

    Cultivating mindfulness during a yoga practice is a great way to start basic mindfulness, too, as the movements of the body are always there to start drawing awareness to when you find your mind wandering. Mindfulness in everyday life, then, is a similar focus and awareness to what is happening around us.

    Here are 10 great ways to bring mindfulness to your yoga practice! https://www.doyouyoga.com/10-ways-to-bring-mindfulness-to-your-yoga-practice/

    Post 15

    Mindfulness is so important for kids and teenagers to learn as a skill as it not only benefits concentration levels and behavioural issues, but increases self and body awareness, compassion, and understanding.

    When combined with yoga, it has also been proven to decrease the symptoms of ADHD (Attention Deficit Hyperactivity Disorder), and breathwork is known to be particularly effective in combatting behavioral issues, too.

    It’s no wonder so that it’s become hugely popular in schools, with numerous studies proving the multiple benefits of including a program of mindfulness and yoga in their curriculum.

    Harvard study on yoga for school-age children https://www.health.harvard.edu/blog/more-than-just-a-game-yoga-for-school-age-children-201601299055

    It’s easy to want to give our kids the best chance possible at concentration and productivity in school, but what about the parents?

    Corporate mindfulness and yoga has also seen a massive increase in the past year, with most busy office-chains and corporate workplaces realizing the benefits, too, and beginning to offer classes and workshops to their employees either free of charge or at a discounted rate.

    An hour of meditation, mindfulness, and yoga at lunchtime is the perfect way to recharge your mind and body and encourage a continued level of productivity during busy working hours. When this is offered within the office premises, it makes sense that employees will spend less time travelling to and from their desk to get their hit of inspiration and balance.

    It’s also a great way to encourage workplace morale and help employees develop connections with one another outside of the working mindset, so the benefits really are endless!

    Time’s take on mindfulness in the workplace! http://time.com/4624276/yoga-workplace-mindfulness/

    It’s easy to want to give our kids the best chance possible at concentration and productivity in school, but what about the parents?

    Corporate mindfulness and yoga has also seen a massive increase in the past year, with most busy office-chains and corporate workplaces realizing the benefits, too, and beginning to offer classes and workshops to their employees either free of charge or at a discounted rate.

    An hour of meditation, mindfulness, and yoga at lunchtime is the perfect way to recharge your mind and body and encourage a continued level of productivity during busy working hours. When this is offered within the office premises, it makes sense that employees will spend less time travelling to and from their desk to get their hit of inspiration and balance.

    It’s also a great way to encourage workplace morale and help employees develop connections with one another outside of the working mindset, so the benefits really are endless!

    Time’s take on mindfulness in the workplace! http://time.com/4624276/yoga-workplace-mindfulness/

    The process of becoming more aware of ourselves can often call into question other weaknesses and difficulties that we may have been covering up (such as issues with self-confidence). It can be difficult to realise, but once mindfulness and self-awareness expose a lack of confidence, we can either retreat further back into ‘unconsciousness’, as Eckhart Tolle labels it, or choose to step forward and embrace it.

    This embracing ourselves manifests outwardly as an increase in self-confidence, and is definitely one of the more outwardly noticeable effects of successful mindfulness practice. Imagine somebody that you know who has always been shy, introspective and nervous, suddenly becoming comfortable with themselves and all that they are.

    THIS is the power and benefit of mindfulness and acceptance.

    This is where the immense power of the practice lies, and the funny thing is, this realization is ironically a realization that everything the practitioner ALREADY HAS inside of them is actually sufficient and always has been.

    More on mindfulness and self-confidence: https://www.healthyplace.com/blogs/buildingselfesteem/2013/03/how-mindfulness-can-increase-self-confidence/

    FLOW STATE is defined as a unique state of mind which artists and writers of various disciplines have come to understand as a state of immense and prolonged focus. During flow state, productivity and creativity reach a peak state of balance and expression, and creatives have been known to describe it also as a state of detachment from the outside world, allowing them to intently focus on the task at hand.

    Mindfulness and meditation are the stepping stones to being able to intentionally enter into a state of flow. By practicing directed thought and awareness, we cultivate a sort of stamina for our mind to maintain this state for longer, thus practicing for a state of flow.

    “Flow is a state of meditation— of mindfulness – that you’re experiencing not while sitting quietly, but while fully and completely absorbed in an activity.”

    Thus we can understand the state of flow to be an example of how mindfulness can be put to use in our everyday lives. I helps us to create, to believe in the idea, and to pursue it!

    More on this here: https://mrsmindfulness.com/how-you-can-enter-mindfulness-in-4-simple-steps/

    If you’re still a little bit unsure where to start with your personal mindfulness and meditation journey, I’d recommend simply trying out some basic guided meditations. There are a wealth of resources online such as the ones I’ve linked below, and you’ll be forming an amazing foundation to build your meditation practice on by just taking ten to fifteen minutes at first to really choose to engage with your thoughts.

    In the morning before you start your day, or just before bed to help you drift off to sleep are definitely the best times to practice mindfulness and meditation, as they help our minds to prepare for the task before us – either getting engaged with our day, or disconnecting from the conscious world to a deep sleep state.

    I’m interested to hear if you have any queries regarding the start of your mindfulness and meditation practice?!

    This is a good option to start with: https://www.youtube.com/watch?v=pFkJAw4ODlE

    OR any videos by Jason Stephenson: https://www.youtube.com/watch?v=6vO1wPAmiMQ

    Although it’s advisable to disconnect completely from the internet to successfully engage with meditation, we can’t deny that it’s also an amazing source of information and resources regarding the practice.

    From guided meditations on youtube (see the last post), to articles and techniques on how best to maximize your mindfulness practice, my main advice here is to search what it is you think you might need – whether it’s ‘mindfulness for anxiety’, ‘mindfulness for fatigue’, or ‘mindfulness for stress-relief’ – and just TRY whatever you’re drawn to, closing down any irrelevant tabs or open pages.

    There are also a great deal of apps emerging which aim to promote mindfulness and meditation, the most effective of which I’d recommend would be HEADSPACE:

    Headspace: https://www.headspace.com/headspace-meditation-app

    Other mindfulness resources: http://hackerella.com/mindfulness-resources/

    If you’re STILL unsure – and let’s face it, most of us are when we first begin meditating – if you take nothing else from this event, at least let it be the confidence to just TRY it.

    Start small – 5 or 10 minutes a day, and then gradually start to increase it. Make up your mind to stay put for that long, and notice the fluctuations from day to day in your breathing, your attention, and your energy.

    Don’t beat yourself up if it doesn’t quite ‘work’ the first few times as there is no such thing as a ‘bad’ meditation – it all helps us to delve deeper and cultivate awareness, even if it’s one half a second at a time!

    The more busy, distracted and uneasy you are – the more you NEED to meditate! As the old Zen saying goes…

    “You should sit in meditation for 20 minutes a day – unless you’re too busy – then you should sit for an hour!!”

    If you guys have any questions you’d like me to answer, or feel you need to clarify anything we’ve covered today, PLEASE feel free to post your questions in the comments below and I’ll do my best to get back to you ASAP.

    Alternatively, you can private message me!

    Thank you for taking the time to experience my class!

    I love sharing this topic with people who are eager to start experiencing mindfulness and meditation!

    If you have any further questions, please post them below and/or email me at kjensify56.sbc@gmail.com.

    I am always here to support you!!!

    Let me know if you have any questions – I am here for you!

    If you have any comments, questions, or feedback of any kind, please leave it in the comments below – I’d really love to hear your thoughts!!!

    Let me know if you have any questions – I am here for you!

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