Can Yoga and Meditation Help Pain?

As I have discussed in previous posts, meditation has many positive effects and no negative side effects. It's amazing that most of us aren't taught from an early how to meditate or at least to be mindful. Of course, I look at my own children and know meditation can be forced upon anyone. We can model and guide people we connect with to be aware of their breath, their behaviors and what's happening in the world.

A number of clients are challenged by chronic pain. It's probably the most common complaint I hear about in my yoga therapy practice. 


Until this last year when I had a skiing accident, I didn't know what it was like to live with a constant pain--pain that keeps you awake at night; pain that discolors your day; pain that is always on the edge of your mind.

Through a variety of modalities, I have been able to alleviate the pain. I opted out of pain meds, yet I can see how someone who has chronic pains for years would be enticed by the possibility of any type of relief. 

Function has returned to most of my body and ever so slowly my brain is healing. Most influential in my healing has been my very gentle yoga practice performed 3 times a day and which includes meditation.

According to Dr. Jeremy Dean in his post called, Ancient Practice Can Heal Brains Damaged By Chronic Pain, Yoga can be an effective way to reduce the effects of chronic pain on the brain. So said Dr M. Catherine Bushnell, an expert on reducing pain without the use of drugs, at the American Pain Society’s recent annual meeting. Read more.

I am grateful to have yoga and meditation in my life to heal physical, mental, emotional and spiritual challenges. One thing for sure is that they are not quick fixes. Time, consistent practice as well as guidance from a trained professional are all necessary to get results.

I would love to hear about your experiences. To see if the work I do is right for you, schedule a wellness chat.  #meditationworks

Does Meditation Increase Flexibility?

Original Painting by JAM

While meditating the other day, thoughts of a dear friend came to me as well as an imagine. I painted the image and knew I had to give it to my friend. 

Listening to my gut over the years has proven fruitful. Answers to questions, new creative ideas and unexpected surprises as well as emotions, body sensations and things I need to do come to me while I sit.

When I first started meditating, it took all of my effort to stay seated without fidgeting. Eventually I felt comfortable and could focus for short periods. I would ask questions yet I couldn't sit long enough to receive an answer. I would receive answers in my sleep, yet not in my meditation.

Eventually I began receive answers or possible solutions to problems while sitting. I meditate with a notebook close by so that I can jot things down before I forget.

So does meditation make your mind more flexible? Yes. Those of us who have been stuck in our thinking find we can see other's points of view and different ways to do things over time.
Does meditation have a multitude of benefits? Yes. So many they have their own post.
Has it been show to change the brain and ward off aging? Yes. There are also many studies that show how the brain changes in long-time meditators.

Often I am asked about how to meditate regularly. As with any habit, it is a practice. There is no perfect way to meditate. You need to find what works for you and do it. There are many resources available on the internet. How do you know if they're good? Well, try out some of the free ones. I have found working with a teacher to be the most effective way for me to develop a regular practice. 

There are a lot of things that meditation is NOT--watching TV, listening to music, etc. The idea is to have a single focus and to eventually become one with what we are focusing on.

Salt Lake City folks, I offer meditation the first Wednesday of each month at MyBusinessBar, 4535 S 2300 E. Register.

If you'd like to hear about what's up with me, sign up here. I offer local meditation classes and will be offering an online meditation course in November of this year.

If you're interested in working with me further, grab a complimentary call.
Let me know how it's working for you.
#meditationworks

How to Make Decisions: 5 easy steps

Every day we are responsible for making many decisions. Some decisions are more important than others--meaning some affect who we are, the people in our lives and can be life-threatening or life-enhancing. 

No matter what--ALL of our decisions though affect how we feel!

What if you could make decisions that were best for you, on your purpose and that would lead you to the life you always dreamed of?

5 Easy Steps to Make Decisions
1. Ask your question out loud. It's important to speak your words--even if it's inside your head. Write them down if you need to clarify them. 
2. Clarify your options. Use a PRO and CON list if needed. Say your options out loud. Notice how your body feels with each answer? Does it feel light or heavy? Do you feel good? Sometimes when fear pops up, we think that's a no. That isn't the case. 

Live Workshop

3. Will this choice lead you where you want to go and how you want to feel? Are there any consequences?
4. Make your choice and do it.
5. Look at the results. Evaluate. Would I make this decision again?

It's not always easy to make decisions. I have loved using the Desire Mapping Process created by Danielle LaPorte so much so that I became a facilitator. 

Why? In the past, I used this decision-making process and it worked. What was missing that I never thought about how I wanted to feel once I reached my goal. Listen to me talk about DM.

Now that I know how I want to feel once I reach my goal, decision making is that much easier.

I am offering a Virtual Workshop to go through the Desire Mapping Process with me live. For more information you can click here. If you have questions, please schedule a Complimentary Call here.
I'd love to hear about your decision-making process.

Quick and Easy Power Snacks

Any time of year I like easy-to-make, nutritious snacks, but I appreciate ease more so in the summer. 

Here are some of my favorite, no-cook, protein-packed snacks.

They are not low-calorie, yet every calorie is filled with nutritious goodness.

I'd like to say my kids love them too, but they don't. 


Chi, chi, Chia Pudding
1 c water, coconut, or milk of your choice
1/2 c nut of choice or shelled hemp seeds
4 pitted dates
1 t vanilla
1/8 t salt
3-4 T chia seeds
Blend all ingredients except chia seeds quickly. Pour mixture into container you are going to store your pudding. Stir in chia seeds. Cover and refrigerate. Stir occasionally. The seeds will plump up within a couple of hours. You can add extra liquid to the consistency you prefer. Enjoy! It keeps for a day or two. After day two, I'm not crazy about the texture.

This quick easy and nutritious snack comes from my friend Heidi O.
Date-nut balls
1/2 c walnuts, 1/2 c pitted dates with 1/2 t pumpkin spice combined in a food processor until still chunky.  Roll into balls and chill.

Sun Ball kind of Sweeties
1/2 c and 2 T toasted (lightly salted ok) sunflower seeds
1/2 c unsweetened shredded coconut (plus some extra to roll balls in)
1/4 c ghee or sunflower butter
3 T maple syrup
1 t vanilla extract
1/2 t coriander
1/2 t cardamon

Grind sunflower seeds to a coarse meal in food processor.  Mix all ingredients in bowl.  Roll into 1 inch balls.  Roll in extra coconut.  Chill.

Adapted from, The Ayurvedic Cookbook, by Amadea Morningstar
Sunflower Seed Balls

Make 'em, eat 'em, enjoy!
I'd love hear about some of your yum and easy summer snacks.