Just Breathe. Here's How

“Just breathe.”

We’ve all heard it before.

And yet, with our busy, stressed-out everyday lives — and our addiction to technology, our computers and cell phones — it has become so common for us to lose our connection to our breath. 

We get lost in our minds, and we forget that we are breathing. We’re still breathing during these long lapses of time where we forget, don’t get me wrong — otherwise, we would die very quickly — but our breath becomes very tense and shallow, which triggers our sympathetic nervous system. Yuck. 

Deep, slow, conscious breathing, on the other hand, activates our parasympathetic nervous system. Yum.

Awareness of Your Breath = A Sound Nervous System

The sympathetic nervous system and the parasympathetic nervous system are the two branches of the autonomic nervous system, the control system that functions largely unconsciously and regulates bodily functions.  

Here are some facts about the sympathetic nervous system:

• It associates with “fight or flight”

• It was useful for survival (when you were a caveman or cavewoman you could more effectively run from a sabertooth tiger)

• It destroys muscles and increases storage of fat

• It governs the release of the two key stress hormones, cortisol and adrenaline

• It contributes to increased heart rate, heightened blood pressure, sweating, pupil dilation, and blood flow to the limbs

• Just think everyday stress like traffic and deadlines

And the parasympathetic: 

• It associates with “rest and digest”

• It is active during sleep and promotes healing

• It helps build muscle

• It releases hormones DHEA, Melatonin, Estrogen, and Testosterone

• It facilitates sexual arousal 

• Think meditation and deep sleep

So when we lose awareness of our breath (except during deep sleep), our breath becomes irregular, tense, and shallow, and our sympathetic system switches on. 

But when we are aware of our breath, our breath evens and deepens, and we experience all of the great parasympathetic benefits. 

Fortunately, we have some tools of breath awareness at our disposal. 

Develop Breath Awareness with 3 Types of Breathing

In yoga, the breathing techniques are called ‘pranayama,’ which is a Sanskrit word. Surely you’ve heard it if you’ve been to any yoga studio anywhere around the world.

In the sanskrit, the ancient Hindu language, the word ‘prana’ refers to breath. Prana means “life force” or “life energy.”

Life begins when we take our first breath, and life ends when we take our last breath.  For this reason, it has been said that many a mountain yogi counts his or her life not in years but in the number of breaths they take. 

We can think of breath like this: breath is the bridge between the body and the mind. In order to function most efficiently, we want to create a stronger connection between the body and the mind. We can think of breath as a tool that helps us maintain that balance, that equilibrium of body and mind.

There are three categories of breathing that we can implement to help maintain that equilibrium — quiet breathing, deep breathing, and fast breathing.

Everyone is familiar with the first category of breathing — after all, it’s natural — but many of us are not familiar with the other two, which involve more deliberate efforts. 

1. Quiet Breathing

Quiet breathing is simple. 

We simply place our attention on our breath, right at the space between our two nostrils, and notice what it does. 

We allow everything to be, allow the breath to come fast or slow, deep or shallow, but notice also how the breath develops a slower and deeper rhythm as we maintain our awareness of it. 

Breath in, inspiration. Breath out, expiration. Breath in fresh oxygen, breath out stale carbon dioxide. 

It’s that simple. 

2. Deep Breathing

Deep breathing is a controlled style of breathing. Deep breathing, or deep belly breathing, is good for the lungs and respiratory system. 

This type of pranayama is often called ujjayi breathing. The roots of the word ujjayi relate to the terms superiority and rank, blowing and expanding, and conquest, victory, triumph, or success. 

When we fully expand our bellies and lungs with air, we can puff our chests out like a warrior. 

We can imagine the process for this type of breathing as if our body is a bellows. When we breathe air in, we expand the diaphragm, sucking air into our belly, as if we are expanding a bellows. 

We breathe air in through our nose as opposed to the mouth, but allow the sucking and descending of air to originate from the back of your throat. We observe the sensation of the sucking along the roof of the palate and back of our throat, and observe the noise that it makes, the sound of the mechanical breath of Darth Vader. 

When we blow air out, we contract the diaphragm, sqeezing air out of our belly, as if we are contracting a bellows. And when we do so, we keep our mouth closed, but observe the rising and passing of air along the back of our throat and the roof of the palate, and observe the same Darth Vader noise.

This kind of breathing is very calming for the nervous system. 

3. Fast Breathing 

Fast breathing is a very forceful style of breathing, but it will help sharpen our attention. 

There are different styles of fast breathing — bhastrika and kapalabhati, for example — and I am not going to go into all the nuances of those here. However, the basic idea is this:

We want to generate short explosive exhales through the nose or mouth, depending on the technique, alternating with passive inhales.

When engaging in this style of breathing, we generate our exhales through powerful contractions of the lower belly. So, squeeze the belly whilst simultaneously blowing out air from either your mouth or nostrils. 

This kind of breathing has various benefits, including the strengthening of the muscles of our abdomen, the improvement of blood circulation in our body, and the calming and uplifting of the mind. This cleansing breath can help us not only release stress and toxins from the body and mind, but it can also help release negative emotions, shake off sluggishness, and energize.

Meditation 101: A Beginner’s Guide to Starting Your Journey

At its core, meditation is a practice of focused attention that helps bring awareness to the present moment. It doesn’t require any specific belief system or hours of practice each day. Meditation is available to everyone—no special skills needed.

There’s a myth that meditation is only for the deeply spiritual or that it requires sitting for hours in silence. But meditation doesn’t have to be complicated or spiritual. It’s simply a way of training the mind to focus and manage thoughts, often resulting in greater clarity and a sense of calm.

Meditation has been proven to reduce stress, increase focus, and boost overall mental well-being. Studies show that regular meditation helps lower blood pressure, improve concentration, and increase emotional resilience. For many, the greatest benefit of meditation is learning to respond to life’s challenges with a sense of calm and clarity.

Types of Meditation for Beginners

There are generally two types of meditation: concentration and awareness.

• Concentration meditation involves choosing a single point of focus—like the breath, a mantra, or a candle flame—and bringing your attention back to that object whenever the mind wanders.

• Awareness meditation allows you to observe a broad range of experiences, noticing thoughts, sounds, and sensations without focusing on any single one. Simply observing whatever arises without judgment is the goal.

For beginners (and many advanced practitioners), awareness meditation is an excellent place to start. It’s straightforward—all you need to do is notice and observe whatever arises in the present moment.

Guided vs. Unguided Meditation

Guided meditation offers structured guidance and may feel less intimidating for beginners, helping you stay on track with gentle prompts. Unguided meditation, on the other hand, allows for more personal exploration. Beginners may find guided meditation a good starting point, gradually moving to unguided sessions over time.

Try What Feels Right

Meditation is highly personal. What resonates with one person may not suit another, so feel free to experiment with different styles to find what feels natural to you.

Getting Started: Practical Tips

There’s many reasons people resist getting started with meditation.

One reason is perfectionism. People often feel that they need to “do it right” from the start or that they won’t be good at it. This pressure to achieve perfection can deter beginners from trying meditation, especially if they’re afraid they won’t see immediate results.

So let’s first talk about timing for meditation so you can start small and get your butt in the seat right away without overthinking it or feeling initially overwhelming the commitment.

Time of Day

Choose a time that works best for you. Many people find that meditating first thing in the morning or before bed helps establish a habit, but ultimately, it’s about consistency rather than the time itself. Mornings are great if you want to set the tone for the rest of your day. Late afternoons are good if you want to unwind and process the events from the day.

Starting Small

You don’t have to meditate for hours to see the benefits. In fact, starting with just 5–10 minutes a day can set a strong foundation without feeling overwhelming. Later, you can work up to 20 minutes twice per day, a common recommendation.

A great app for timing meditations is Insight Timer. The app includes a popular meditation timer with polyphonic bells and ambient sounds, allowing you to tailor your meditation sessions to your preferences.

Frequency

Consistency is more impactful than long sessions. Aim for a daily practice, even if it's just a few minutes. Over time, you may find it easier to extend your sessions naturally.

Setting Up a Meditation Space

You can meditate anywhere, even in your car next to a busy highway or a construction site with a jackhammer. But finding a comfortable and serene space that you can meditate in with regularity is usually most conducive to experiencing results in your practice.

Choosing the Right Space

Pick a spot in your home where you feel comfortable and are unlikely to be disturbed. This could be a corner of a room, a spot near a window, or even outside if it’s quiet.

Creating Ambiance

Add a few calming elements to make the space inviting, like a soft cushion, a cozy blanket, or a small plant. Consider dimming the lights or using soft lighting to create a peaceful atmosphere. DharmaCrafts is one of the best suppliers online for these types of items.

Avoiding Distractions

Make it a point to turn off any distractions like phones or electronic devices. This will help you immerse yourself fully in the experience. There’s nothing worse for meditation than the temptation to indulge in self phone use during a session.

Overcoming Common Beginner Challenges

Meditation, just like anything, takes practice. But there are a few ways that you can make your meditations more enjoyable and effective right off the bat.

Restlessness and Wandering Thoughts

It’s natural for the mind to wander, especially when you’re starting. This tendency has been referred to as monkey mind in certain meditation traditions. Don’t judge yourself for it. Simply notice when it happens and gently bring your focus back to the present moment. Meditation is about the practice of returning, not staying focused perfectly.

Expectations and Judgments

Let go of the idea that there’s a “right” way to meditate. Some days will be easier than others, and that’s okay. Meditation is a journey, not a destination.

Consistency and Patience

Meditation’s benefits come gradually, often over weeks or months. Celebrate small wins, like feeling calmer or noticing a clearer mind, as these little milestones will encourage you to stay consistent. Again, a great app to use is Insight Timer, which can help you monitor progress and streaks, helping you stay motivated.

Interested to bring mindfulness and balance into your workplace? Journey Through Meditation offers corporate meditation programs and retreats tailored to enhance focus, reduce stress, and foster a positive environment. Explore our corporate offerings here and take the first step toward a more centered, productive team!

Finding Peace Amid Devastation from Palisades Fire

My rustic and magical home in Topanga—a place my girlfriend and I dreamed of and cherished for its breathtaking views of the valley and the Pacific Ocean—was among those lost in the Los Angeles fires this week.

As many of you know, the recent Palisades Fire has devastated large parts of Los Angeles, including the Palisades, Topanga, Malibu, and Pasadena areas. This wildfire has damaged over 9,000 structures, making it the most destructive in LA’s history.

Amid the rubble, only one thing remained: a serene Buddha statue, gazing calmly through the chaos. It became a powerful symbol for me.

Turning Loss into Growth

While losing my home and cherished belongings has been a heartbreaking experience, it has also reinforced the core teachings of meditation:

• Non-Attachment: Letting go of what we cannot hold forever.

• Resilience: Finding strength in life’s challenges.

• Inner Peace: Discovering stability within ourselves, not in external circumstances.

These are the same principles I share in my ebook, Journey Through Meditation. This guide reflects the practices and lessons that have supported me through this unimaginable time.

Pictures

Our majestic views! 🥹

Me - before tragedy struck.

Katy - the day of departure.

The sunsets we enjoyed every night!

Ominous clouds approaching...

Evacuation time!

A Moment of Gratitude

I want to thank my family - my parents and my sisters (Lindsey and Annie), and my extended family and new members of my family (Joaquin) who have supported me throughout this hardship and helped me spread the word about my ebook. I especially want to thank Katy, my girlfriend, who has been living with me and who I evacuated with - it’s the second time in six months that external circumstances have forced us both out of a home. ❤️

The Case for a Flexible Spiritual Practice When Life Gets Overwhelming

We often judge ourselves harshly for not maintaining our routines, especially spiritual practices like meditation and yoga. But it’s crucial to show ourselves kindness and flexibility when we miss a practice.

Life is chaotic, unpredictable, and full of disruptions—career changes, moving, holidays, relationships, hobbies, and countless other demands. It's natural to have weeks where maintaining a routine feels impossible.

Even as someone who has practiced meditation for ten years and guides others in their understanding of the practice, I sometimes miss practice sessions and go through periods where my routines are less consistent than others.

Here’s what disrupted my spiritual practices this week:

• Moving into a new house: unpacking, cleaning, and setting up furniture.

• Starting a new job.

• Taking on extra responsibilities at work.

• Holiday shopping.

• Cooking and meal prep.

Why Is There So Much Judgment?

Many spiritual practices and teachings were created in vastly different times and for very different contexts. Even books from just 30 years ago predate the digital age—no smartphones, no constant connectivity.

Modern life demands a level of adaptability that older frameworks might not account for. If your spiritual practices feel rigid or stressful, they’re working against their very purpose: to bring peace and relaxation.

Remember, life itself can be a meditation. The guru isn’t just on the mat or cushion—it’s everywhere. Whether in traffic, at work, or during a heated conversation, mindfulness can turn any moment into a spiritual practice.

Compassion as an Antidote to Judgment

When you miss a practice, self-compassion is key.

For many, love and compassion are the highest spiritual practices. Instead of treating spirituality like a checklist—where completing tasks makes you “good” or “worthy”—reframe it. Ask yourself: How can I be more loving to myself in this moment?

Spirituality isn’t about perfection — it’s about connection. And sometimes, the most spiritual act is to offer yourself grace.

Build a Spiritual Toolkit

Flexibility doesn’t mean abandoning structure entirely—it’s about creating a toolkit of practices to draw from based on what each day demands.

• Feeling judgmental? Try a loving-kindness meditation.

• Feeling anxious? Focus on your breath.

• Feeling restless? Take a walking meditation in nature.

This adaptable approach often holds more value than rigidly sticking to the same practice every day. After all, it’s not uncommon to see yogis who religiously stick to their mats but lack kindness in their interactions. Or lifelong meditators who have yet to find peace.

The Hybrid Approach: Best of Both Worlds

There are seasons when a consistent routine can be deeply beneficial.

I often go through three-month periods of structured practice—whether it’s 60 minutes of Ashtanga yoga every morning, 20 minutes of meditation twice daily, or 15 minutes of qigong after work— only to see that structure completely flipped on end as the circumstances of my life demand something different.

I once asked my spiritual teacher, Mark, “What if my practice isn’t the right length?” He replied, “Pick a duration that feels right for your current circumstances. Then, in a few months, do an audit.”

I’ve found in my own life that, time and again, this is just what’s needed. As an example, in recent times, I had a very structured Ashtanga yoga practice going for 60 minutes every morning. I used to practice outside because my previous living situation lacked indoor practice space. But then the season changed and it was too cold to practice outside.

Additionally, I had to pick up an additional, quite physically demanding, temporary to job to help me keep up with my bills and cover some of my recent moving expenses, and I found that I was overexerting myself by continuing the yoga whilst pursuing this other job. So, I decided to omit my yoga just for the time being and focus on practices and routines that were less active and more restorative.

So, the key is to commit to what works for you while staying open to change. Life is always in flux, and judgment only adds unnecessary weight.

Practices Are Not the Destination

Routines and practices are tools—they point us toward connection and presence, but they are not the destination.

True spirituality lies in the here and now: being present with yourself, your spirit, and your surroundings. Whether you’re stuck in traffic, navigating workplace challenges, or simply sitting at home, every moment holds an opportunity to connect.

So, let life be your practice. Show up for it as it is—with all its messiness and unpredictability. After all, what could be more spiritual than embracing the wholeness of life itself?

5 Brainwaves That Alter Your Brain

Understanding how brainwaves function can unlock powerful tools for stress relief and relaxation, allowing us to harness their natural transitions to bring about calm, creativity, or deep rest.

It’s important to note the brainwave spectrum spectrum, which divides into five bands, each corresponding to a different state.  

Brainwaves transition naturally, depending on our activities and the time of day. 

Brainwave entrainment is any procedure that causes one’s brainwave frequencies to synchronize with a periodic stimulus, such as a sound or vibration, having a frequency corresponding to the intended brain-state, such as a trance, a dream, relaxation, alertness, meditation, or sleep.

Various types of music have been devised to help synchronize the mind with one of the five desired brainwaves state. Dr. Jeffrey Thompson is one of the leading musical producers of such music, which you can easily access through Spotify.  

What follows is an outline of the five brain-states or brainwave frequencies:

1. Delta 

 Delta associates with deep sleep. This is when the mind essentially stop during sleep and you reach a point of unconscious stillness.

2. Theta

Theta associates with deep meditation and dreaming. This is when the mind experiences subconscious creativity and deep relaxation.

3. Alpha

Alpha associated with receptivity, passivity, relaxation, and daydreaming. This state often accompanies meditation.

4. Beta

Beta associates with wakefulness. This is when the mind engages in conscious thought and external activities. 

5. Gamma

Gamma associates with heightened perception. Gamma is less commonly understood, but considered more prevalent among among Tibetan buddhist monks, for example, or any long term meditation practitioners, as it denotes a particularly high level of alertness and information processing.

Benefits of Brainwave Entrainment for Stress Relief

Brainwave entrainment can be a practical tool for stress relief and relaxation. By intentionally guiding your brainwaves into a specific state, you can experience profound mental and physical benefits:

• Reduced Stress Levels: Entrainment techniques, such as listening to calming soundscapes or binaural beats, help guide your brain into the alpha or theta state. These states naturally lower cortisol levels, the hormone associated with stress, leaving you feeling calmer and more at ease.

• Improved Focus and Clarity: For those struggling with mental fog, beta and gamma waves can help enhance focus and cognitive processing, making it easier to tackle tasks without the weight of stress clouding your thoughts.

• Enhanced Sleep Quality: Delta waves, associated with deep sleep, can help those suffering from insomnia or restless nights. Specialized soundtracks designed to promote delta waves can guide your brain into the restorative rest it needs.

• Increased Emotional Resilience: By spending more time in states like alpha or theta, you build a stronger foundation for emotional balance. These states foster self-awareness and relaxation, reducing reactivity to life’s challenges.

Tips for Using Brainwave Entrainment in Daily Life

To make the most of brainwave entrainment for stress relief and relaxation, consider incorporating these practices into your routine:

• Start with Guided Music: Explore playlists or albums designed for specific brainwave states. For example, search for “alpha wave relaxation” or “delta wave sleep” on platforms like Spotify. Dr. Jeffrey Thompson’s music is a great starting point for high-quality entrainment tracks.

• Use Soundscapes During Meditation: Combine brainwave entrainment with your meditation practice to deepen your experience. Theta wave music can enhance creativity and subconscious exploration, while alpha waves promote a calm and focused meditation session.

• Experiment with Nature Sounds: Nature sounds, such as ocean waves or rain, often naturally sync with certain brainwave states. Incorporate these into your relaxation rituals or as background noise while working.

• Establish Consistency: Like any practice, brainwave entrainment works best with regular use. Dedicate 10–15 minutes a day to listening to tracks that align with your current needs, whether it’s relaxation, focus, or rest.

Use These 3 Steps to Uncover Your Shadow

Uncovering the shadow is one of two approaches that I suggest as ways of acquiring greater self-understanding.

For a description of the another approach to self-understanding, visit my article here.

The shadow is the dark side of our psyche, the aspects of ourselves that is disconnected, disowned, rejected, repressed, hidden from ourselves, and often projected onto others.

Our shadow is unconscious, meaning that we are not aware of it. You can think of your shadow as your blind spots, in the same way that trucks have blind spots, parts of the road behind them that are not visible in the mirror.

Shadows accumulate when we are unwilling to own our emotions. Here's an example:

A little girl is angry with her mother but unwilling to acknowledge his anger because expressing it would be a threat to her protection and survival, since she depends on her mother. She may projects her anger onto an inner image of “you” or “them,” or “everyone,” thinking your are angry, they are angry, or everyone is angry, even though these people have nothing to do with source of the anger, her own feelings.

The goal is to reintegrate the shadow to unlock energy for our growth and transformation. Here how you can do it:

Start by choosing something you can work with, such as a difficult person, a dream image, an uncomfortable body sensation, or anything that causes strong attraction or aversion.

Then follow these steps:

1. Describe it

Describe the thing in the third-person, using pronouns like “he,” “him,” “she,” “her,” “they,” “their,” “it,” and “its.”

2. Talk to it

Enter a second-person hypothetical dialogue with the thing, writing questions and responses, using the pronouns “you” and “yours.” Ask things like “Why are you here?” and “What are you trying to teach me.”

3. Be it

Start writing with the first-person pronouns “I,” “me,” and “mine,” culminating with the statement “I am ___________” and “____________ is me.”

5 Paths of Yoga to Incorporate into your Life

Yoga is an ancient system of philosophy and practice that leads to higher knowledge through greater understanding of yourself and the world around you. 

Yoga, contrary to popular perception, does not indicate merely physical postures and movements. Postures and movements are just one of the many aspects of yoga designed to help you bring about total transformation in your relationship to yourself and the world around you. 

You can imagine your journey through the practice of yoga the way you would your journey hiking up a mountain. The mountain is a great metaphor for the challenges and obstacles we face in the process of our development. 

There are many paths up the spiritual mountain. While different paths will give you different techniques and approaches, there is no exclusive way. All the paths lead to the same place, the summit. 

Often a well rounded approach that incorporates a combination of techniques and approaches is most appropriate. Although many people are born within contexts that have revolved around particular systems of beliefs that exclude all others, thinking that theirs is the best, authentic spiritual growth requires that you look beyond dogma and acquire a broader view.

So often our cultures and traditions condition us to think that a one size fits all formula is the best approach to our spiritual growth. Yet choosing a yoga practice depends on your preferences, your strengths, and your disposition.

 Incorporating one or more of the following traditional paths of yoga will propel you towards the “goal:”

1. Hatha Yoga

Hatha yoga is the path of physical postures and movements that most people simply regard as yoga. Hatha yoga is not so much a traditional path of yoga but a way of training the body in order to prepare one for the meditation of Raja Yoga, the next path I will mention.  Hatha yoga includes all the various brand names for this particular type of exercise, depending on the styles and sequences of the postures and movements — which range from vinyasa, a very fast and active power-based hatha yoga, to yin, a very slow and passive flexibility-based hatha yoga— and depending on the person who founded the style and sequence, such as Bikram and Iyengar.

2. Raja Yoga

Raja yoga is the royal path, the path of meditation, and it requires an ability to continually observe the mind.  Raja yoga a way of attaining greater understanding through study of the thoughts and the breath.

3. Karma yoga

Karma yoga is the path of action, and it requires selfless service to society. Karma yoga is a way of surrendering your limited sense of self by volunteering efforts to the collective.  Most people simply refer to karma yoga as charity or volunteer work.

4. Bhakti yoga

Bhakti yoga is the path devotion, and it requires an emotional nature. Bhakti yoga is a way of directing your life to something greater through activities of love, song, and prayer.

5. Jnana yoga

Jnana yoga is the path of knowledge, and it requires a strong intellectual nature. Jnana yoga is a way of attaining greater understanding through modes of inquiry with questions such as these: Who am I? And what is the world?

The 4 Yoga Steps You Aren’t Taking

Yoga is more than just physical fitness, yet unfortunately most people think of yoga solely in these terms. 

Yoga is an ancient system of spiritual development that includes and transcends the mere physical postures and movements. The ancient system of yoga contains a variety of philosophies and practices that lead to Self-knowledge. 

By following these philosophies and practices, you can purify yourself on numerous different levels, such as these:

1. Purification of the actions

Purification of the actions requires an understanding of things you should do and things you should not do. On one hand, don’t harm, lie, steal, covet, or overly indulge. On the other hand, do maintain study, purity, contentment, discipline, and surrender. By observing a set of common sense codes on how to live, you can easily set a strong foundation for eventual spiritual mastery. 

2. Purification of the body

Purification of the body requires regular participation in physical fitness. This physical may include yoga postures and movements, but could also include any number of strength, cardio, and flexibility training exercises. 

3. Purification of the breath

Purification of the breath requires a daily practice of breathing exercises, often referred to as pranayama, which could include quiet breathing, deep breathing, and fast breathing. 

4. Purification of the mind

Purification of the mind requires a daily practice of meditation and mindfulness. By practicing observation of all the objects that arise within your field of consciousness, such as thoughts, images, emotions, and sensations, you can gradually loosen your identification with them, allowing you to descend into deeper, more serene states, or ascend into more present and alert states. You gain more control over your experience of life, and you can more easily apply concentration and awareness to whatever activities you pursue. 

5. Purification of the spirit

Purification of the spirit requires that a person transcend both the body and the mind, using meditation as a vehicle to stop the mind. It requires that a person practice all the other levels of purification — actions, body, breath, and mind — as a prerequisite to venturing beyond the realms of ordinary experience into more and more subtle dimensions. 

The Power of Smudging: Why You Should Spiritually Cleanse Your House

Smudging is a practice of burning herbs, especially sage and cedar, as a way of cleansing spiritual energy within your environment, including your home and office.

The practice of burning sage and cedar began with indigenous people of North America (the Lakota, Chumash, and Cahuilla, among others) for the ceremonial purpose of purifying people and places, although people all around the world have burned various substances — incense for example — as part of their spiritual traditions throughout the centuries.

Advocates of smudging say that the practice helps restore positive energy and that it can help shake off negativity that keeps us feeling tired and depressed.

People even claim that smudging can fend off negative spirits and bad entities that can occupy our living space.

While this all may sound like superstition or “woo-woo” for some, there is at least some actual scientific evidence that the practice can effectively detox the house by killing off negative pathogens that live in the air and that this has positive physical and mental outcomes.

Here’s a look at a few of the potential benefits of smudging

1. It Kills Pathogens in the Air

   There’s a lot of nasty stuff that can float around in the air that we inhabit everyday. Things like viruses, bacteria, and fungi may be invisible to the naked eye, but they definitely affect our health.

   Think back to the last time you became sick. It’s likely because of a lot of stagnant air you were breathing while the windows of your house were closed.

   One interesting study, which used the term “medicinal smoke,” revealed that an hour of burning sage decreased the amount of bacteria in the air by 94%.

2. It Reduces Allergens

   People can be allergic to quite a wide variety of things, but many of the allergies we experience are the result of things that circulate within the air.

   Here are a few of them:

   • Pollen

   • Pet dander

   • Dust

   • Pollution

   • Mold

   The allergens are thought to contain positively charged ions, whereas burning sage is thought to release negative ions into the air, thereby exerting a neutralizing effect.

3. It May Elevate Your Mood and Lower Stress

   Through the results are inconclusive, those same positive ions that contribute to allergies may also be affecting your mood and stress levels, according to one study on air ions.

   This study is among other experimental research that has hypothesized that negative ions are associated decreased stress, reduced anxiety, decreased severity of depression, better sleep, and an overall enhanced wellbeing.

Here are some of the times when you may consider the use of smudging

• Before or after a yoga, meditation, or healing practice

• After prolonged exposure to any crowded space (Think: hanging out late at night in a bar)

• Before or after you have visitor at your home

• After arguments with family or friends

• When selling a house or moving into a new one

• When you feel stressed at work

Oil Pulling: Why You Should Do It Everyday

In a nutshell (coconut shell), we can define oil pulling as the practice of swishing oil in your mouth to eliminate bacteria and improve oral hygiene.

You can think of the practice as a more natural alternative to washing your mouth with neon green Listerine that contains God-knows-what.

I first came across the practice of oil pulling a few years ago from a friend that was really interested in the study of Ayurveda.

But let me tell you…

After seeing it demonstrated and then trying it myself a few times — swishing that clear, viscous coconut through my mouth, fighting off a gag reflex, and feeling like my mouth contained something akin to the texture of a slug — I wasn’t immediately a fan for life.

But I’ve done quite a bit of research on the benefits of oil pulling for oral hygiene, and I’ve finally come around to incorporating it into my daily self-care routine.

Me at 7.15 this morning: Swishing coconut oil around my mouth while standing in the shower shampooing my hair and rubbing body wash beneath my armpits, loving it like it was the best thing since sliced bread.

So let’s look at some of the benefits of this practice

1. Eliminate Bacteria in Mouth

   Did you know there are roughly 7 gazillion types of bacteria that can live in your mouth and that 3 gazillion may live there at any given time? Okay, not a gazillion — by gazillion I mean 700 and 300 types respectively.

   Bacteria can contribute to the decay of your teeth, so it’s important to keep them to a minimum. I speak for myself at least in saying that I hope the first and only time I’ve ever had a cavity removed is the last and only time.

   One study that looked at plaque-induced gingivitis actually proved that oil pulling works. The study incorporated 20 adolescent boys with plaque-induced gingivitis, in which 10 were placed in the oil pulling group and 10 were placed in the control or mouth wash group.

   The result? While the mouth wash group also showed improvements in the total colony count of aerobic microorganisms, the more natural oil pulling approach showed the same level of improvement.

2. Reduce Bad Breath

   That’s right. Next time you go on a first date, rest assured — swishing coconut oil through your teeth for a few minutes can offset your potentially unpleasant breath odor.

   Unpleasant breath has a number of sources, but a lot of it comes from yucky bacteria. (See above!)

   One randomized control trial, which looked compared the effect of both mouth wash and oil pulling on odor, found that the traditional Indian folk remedy of oil pulling was as effective as mouth wash at eliminating malodor and more cost effective.

   As an aside, another great bad breath remedy is a tongue scraper. Check them out on Amazon — they’re like 7 bucks!

3. Prevent Cavities

   If you’ve never had a cavity before, consider yourself among the lucky few. I speak for those of us who have had at least one before and can say that it doesn’t rank high on my list of most pleasant experiences.

   Cavities can form especially as a result of eating too much sugar or neglecting to floss and clean out food particles that can rot in your teeth.

   Plaque can also cause cavities.

   But fear not: oil pulling to the rescue!

4. Protect Your Gums

   Gingivitis is a problem for a lot of people. Gingivitis goes hand in hand with gums that are swollen, red, even bleeding.

   Fortunately, oil pulling can reduce the inflammation — including the redness and bleeding — by removing the bacteria in the mouth that inflames the gums.

Try These Simple Ingredients to Eat more Vegan Foods

Incorporating mindfulness into our eating habits involves both what’s on our plate and how we connect with the food we consume.

A mindful eating practice invites us to slow down, reflect on our choices, and honor our body’s needs.

One mindful choice that has gained popularity in recent years is the vegan diet. While it might seem restrictive at first, veganism offers a wealth of benefits for our health, the environment, and our sense of well-being.

Let’s explore how a mindful approach to plant-based eating can transform not only your health but also your relationship with food.

Why Consider Plant-Based Eating?

For many, the decision to eat or avoid meat is complex, balancing taste, tradition, and nutrition. While meat provides protein and can leave you feeling full, plant-based eating offers unique advantages that align with mindful eating principles.

Choosing to eat vegan encourages greater awareness of where our food comes from, its impact on the planet, and how it makes us feel. It involves making intentional choices that support your personal and planetary health.

Health Benefits of a Plant-Based Diet

Mindful eating often involves reflecting on how our food choices impact our body. A plant-based diet offers several health benefits worth considering:

1. Nutritional Richness

Plant-based diets are naturally abundant in vitamins, minerals, and antioxidants. By focusing on fruits, vegetables, legumes, and whole grains, vegans often enjoy higher levels of nutrients like folic acid, magnesium, and fiber. These nutrients support everything from immune function to gut health.

2. Lower Risk of Chronic Diseases

Research suggests that a vegan diet can reduce the risk of obesity, heart disease, diabetes, and certain cancers. High fiber intake, low saturated fat consumption, and the protective properties of antioxidants in plant foods contribute to this reduced risk.

3. Improved Digestion and Energy Levels

The fiber in plant-based diets promotes digestive health and regularity while helping you feel full longer. This can lead to better energy levels and fewer cravings for unhealthy snacks.

Practicing Mindful Plant-Based Eating

Transitioning to plant-based eating doesn’t have to feel overwhelming. By focusing on mindfulness, you can make this shift a positive and sustainable experience.

1. Start Small

Begin by incorporating one plant-based meal a day. Notice how it makes you feel and reflect on the flavors and textures.

2. Embrace Variety

Eating a diverse range of fruits, vegetables, whole grains, and legumes keeps meals exciting and ensures you get all the nutrients you need.

3. Listen to Your Body

Pay attention to how different foods make you feel. Are you energized after eating a hearty lentil stew? Do you feel grounded and satisfied after a sweet potato bowl? Use these insights to guide your choices.

4. Make Food Preparation a Ritual

Turn cooking into a meditative practice. Chop vegetables mindfully, savor the aromas of herbs and spices, and take pride in creating meals that nourish your body and soul.

Building a Balanced Vegan Plate

A mindful plant-based diet emphasizes balance, ensuring that every meal provides the nutrients your body needs. Here’s a simple framework:

• Protein: Incorporate legumes, tofu, tempeh, or plant-based protein powders.

• Healthy Fats: Include avocados, nuts, seeds, or olive oil.

• Carbohydrates: Choose whole grains like quinoa, brown rice, or oats for sustained energy.

• Vegetables: Aim for a rainbow of colors to maximize nutrient variety.

• Flavors: Use spices and herbs to make your meals delicious and satisfying.

The Bottom Line

Mindful eating is a journey of discovery, and a plant-based diet can be a beautiful way to practice it. By paying attention to the foods you choose, savoring the preparation process, and noticing how each meal makes you feel, you can build a deeper connection to your body and the environment.

Quiet the Mind with This Simple Technique

Most people experience thoughts all day long and rarely discover a moment without thoughts. 

So naturally, thoughts are one of the biggest distractions during meditation practice. 

When we sit down for meditation, we can quickly become overwhelmed as soon as we notice just how many thoughts are whizzing through our minds.

The Buddhists call this “Monkey Mind,” which has been taken to mean any one of the following terms: Unsettled, restless, capricious, whimsical, fanciful, inconstant, confused, indecisive, and uncontrollable.

Yet quieting the mind is the great aim of meditation practice.

So the question is this: How do we manage our thoughts such that we quiet our minds?

I want to propose two approaches to managing our thoughts, and you must perform both approaches in tandem, as if each approach occupies a separate end of a scale…

Approach #1: Let the Thoughts Come!

Simply allow your thoughts to arise naturally and spontaneously, and avoid imposing any opposition on them. Simply place your awareness on them.

This is because you don’t want to suppress or repress any subconscious or unconscious material. You don’t want anything in the deepest and furthest reaches of your mind to remain stuck, out of your awareness. The only way to access this stuck material is to allow it to flow forth naturally into your awareness.

Let’s say there is a negative memory, a residual impression, in your life that you have repressed, that you have cast outside of your conscious awareness, but that nevertheless exerts a strong influence on your life. The only way to release that memory is to allow is to flow forth during meditation from the deeper parts of your mind.

Approach #2: Let the Thoughts Go!

Simply allow thoughts to disappear of their own accord, and avoid clinging to them.

Penetrate them with laser-like awareness, and eventually they will dissolve.

If you feel tempted to hold onto a thought, like you’re afraid you’ll forget an important idea, just realize that whatever is important stays. If a thought is important, then it will resurface in your mind later on without you prompting it.

But most thoughts are quite unimportant, so we can just allow them to drift away, as if they are little bugs, flowers, or leaves floating on the surface of a stream. Watch the thoughts as you would watch these objects flowing one after another, until they gradually disappear from your view. 

To Let Thoughts Come and Go, Imagine You’re the Ticket Taker

One thing that you can do to allow your thoughts to come and go naturally is imagine that you are a ticket taker.

And on this particular day, perhaps you are taking tickets at a theatre performance or a sports game, and your goal is to help everyone pass through the admission.

Now pretend that the thoughts that pass through your mind during meditation are like the tickets of each person that passes through admission during the event.

Your goal is not to stop the people from passing through admission, just as your goal is not to stop thoughts from passing through your mind. Your goal is to acknowledge each thought just as you would acknowledge each person, but as the ticket taker you always say next, next, next, and as the meditator you always think next, next, next.

Once all the people pass through the admission, you are left in peace and silence, and once all the thoughts pass through your mind, you are left in peace and silence. And the goal is always peace and silence.

So for the next seven days this week, and indefinitely as you hopefully proceed throughout your years of meditation practice, imagine that you are the ticket taker, and this will help all your thoughts pass through so you can achieve your goal of silence.

To Find More Balance, Study This Yogic Law of Three

What if I told you that understanding number three could totally change your life?

Well, prepare to have your life changed…

Because three is a very useful number and a very interesting number.

Three is a law of nature.

From the classic Tao Te Ching, it was held that “The Tao produced the One; one produced two; two produced three; and three produced all things.”

We see two represented through the yin and the yang, the yoni and the linga, and the feminine and masculine.

We see three represented in literature and art through a variety of ways…

• In writing, through the rule of three, which says that things that come in threes, such as the three little pigs, the three bears, and the three musketeers, are funnier, more satisfying, and more effective;

• In painting, through the three primary colors;

• And in photography, through the rule of thirds, which says that the ground should occupy one third of the space and the horizon should occupy two thirds of the space.

We see three represented in science and religions…

• In Christianity, through the trinity, which are the father, the son, and the holy spirit;

• In Hinduism, through the trimurti, which are shiva, vishnu, and brahma;

• In biology, through the three stages of birth, life, and death

• And in cosmology, through the three stages of the evolution of the universe, which are creation (big bang), preservation (stars and planets), and destruction (black holes and void).

What I want to argue is that the number three is not just an arbitrary number, but a number that is deeply rooted in both our biology and spirituality as human beings.

So let’s take a look at how we can apply the number three to help create more balance in our lives...

This Secret "Guna" Is Your Key to More Balance in Life

The law of three states that every whole phenomenon is composed of three separate sources, which are active, passive, and neutral.

And the goal so often in life is to be neutral. To be neutral is to maintain perfect balance.

So let’s take a look at a sanskrit way of interpreting the number three, which can help us find more middle ground.

We can see this represented by the three gunas.

Guna is a sanskrit, or ancient Indian language, term.

In this case, the term guna can be taken to mean ‘quality, peculiarity, attribute, or property.’

These three gunas are called ‘sattva,’‘rajas,’ and ‘tamas.’ They represent the character of everyone and everything.

Here’s a list below of words that associate with each of the three gunas:

The goal, obviously, is to accumulate a greater portion of sattvic than rajasic and tamasic qualities.

A sattvic person maintains neutrality and balance. A predominantly sattvic person lives in service of society without any expectation of recognition or reward or any ulterior motive.

A predominantly rajasic person lives more for personal gain and achievement.

A predominantly tamasic person lives more in resistance and opposition to others.

Be More “Sattvic” — Eat Healthy, Live a Happy Life..

So here’s the ways you can reduce rajas and tamas and increase sattva.

In order to reduce tamas avoid tamasic foods, oversleeping, overeating, inactivity, passivity, and sedentary situations. Tamasic foods include heavy meats, especially pork, and foods that are spoiled, chemically treated, processed or refined.

To reduce rajas avoid rajasic foods, over exercising, overworking, loud music, excessive thinking, and consuming excessive material goods. Rajasic foods include fried foods, spicy foods, and simulants, such as caffeine.

To increase sattva, reduce both rajas and tamas, eat sattvic foods and enjoy activities and environments that produce joy and positive thoughts. Sattvic foods include whole grains and legumes and fresh fruits and vegetables that grow above ground.

Overall, practicing a yogic lifestyle will lead to greater sattva.

Supercharge Your Health with These 6 Meditation Benefits

Meditation has been relatively slow to gain adoption into the modern medical mainstream, even though historians believe that it has been practiced since 3,000 BC.

But meditation has a tremendous number of health benefits.

Let’s look at a few of those benefits here…

1. Reduced Anxiety

Without a doubt, stress is rampant in the modern lifestyle. While stress itself is not necessarily a bad thing — many scientists and artists have claimed they were most productive and creative in times of high stress — we can nevertheless use meditation to improve how we manage stress. Improperly managed stress leads to anxiety. And anxiety can lead to a host of other issues.

But taking a little time for meditation each day can help calm our synapses and lower cortisol, the stress hormone. The body releases cortisol in response to stress and fear as part of the fight or flight mechanism. The fight or flight mechanism is tied to the amygdala, or “fear center,” portion of the brain. But next time you find yourself in a stressful situation that activates your “fight or flight”, take a little time to close your eyes and take some deep breaths.

2. Decreased Depression

Depression continues to be a major problem, causing people to become socially isolated and cognitively impaired. But meditation helps override the onset of depressive symptoms, like negative thoughts and mental rumination, by training the brain achieve a sustained focus and and return to that focus whenever these symptoms intrude.

Meditation also helps alter certain regions of the brain that are linked to depression. For example, the medial prefrontal cortex is overactive in people who suffer from depression. People have called this region of the brain the “me center” because it’s the area of the brain where people handle information about themselves, including all their thoughts about the past and future. The

3. Lowered Blood Pressure

When a doctor measures your blood pressure, they are measuring the force of blood against the walls of your arteries, which can become elevated due to a variety of issues. Although it’s not exactly clear how meditation impacts blood pressure, some doctors believe that meditation affects that autonomic nervous system, which regulates blood pressure. Meditation works to decrease negative activity in the sympathetic nervous system, such as the narrowing of blood vessels in response to stress. And it works to increase positive activity in the parasympathetic nervous system, such as the widening of those blood vessels.

One study on transcendental meditation showed that the practice decreased systolic and diastolic blood pressure by about 4.7 and 3.2 mm Hg.

4. Increased Immunity

Meditation can also help us avoid getting sick. One study showed that mediation practice can help boost levels of antibodies, the proteins that the body’s immune system produce in order to detect harmful substances called antigens. Through this study, after undergoing eight weeks of meditation training, 48 biotech workers had substantially higher levels of antibodies than people in the control group who did not meditate.

4. Better Sleep

Mental disturbances often lie at the root of insomnia. If you’re having trouble falling asleep at night, it’s likely because of all the cognitive rumination taking place while you lie in bed. The mind needs to slow down from its alert beta brainwaves to a deeper delta brainwave level in order to successfully descend into sleep. But meditating just before bed time, or even while your laying in bed, can greatly increase your ability to fall asleep. Meditation not only helps you fall asleep, but it helps you stay asleep.

According to one study that 49 middle aged or older adults, people improve insomnia faster over the course of six weeks through participation in a meditation practice class as apposed to sleep education class.

5. Less Chronic Pain

Mindfulness meditation especially improves chronic pain by bringing attention back to the body. When we place attention on the body, we can gradually work towards dissolving the pain. Really, there are two kinds of pain — primary pain and secondary pain. Primary pain is the actual illness, injury, or damage to the body. Secondary pain is how the mind reacts to primary pain. Meditation works especially to mitigate secondary pain, which can actually be much more disruptive than primary pain.

One way of improving chronic pain through meditation is using the body scan technique. With this technique, you gradually survey each and every part of the body sequentially, identifying and accepting different feelings of pain as they arise.

Your Simple 5 Step Guide to Mindfulness Meditation

Mindfulness meditation is quite simple.

Initially, you’ll want to find a location where you can practice — ideally some place that is quiet and uplifting.

If you’re new to mindfulness meditation, start with 5 or 10 minutes at first.

Once you have learned the fundamentals, you can return to the practice and add more time.

Just follow along with these steps, and very soon you will become competent at the practice…

Step 1: Take Your Seat

You can choose from a variety of poses in which to meditate.

The decision mostly involves whether you want to sit on the floor or on a chair.

If you choose to sit on a chair, you will need a straight-backed chair that allows you to sit upright.

You will need to cross your legs or put your feet overtop your heels.

If you choose to sit on the floor, you will need a cushion that removes the discomfort of the hard surface.

You will need to plant your feet directly on the floor.

Step 2: Establish Your Posture

Start by straightening your spine.

Straighten your lower spine by contracting your stomach muscles and straighten your upper spine by pulling back your shoulders.

Tilt you head forward just slightly.

Once your spine is fully aligned, rest your hands comfortably atop your lap or place them into a mudra.

Now close your eyes.

You are prepared to begin the practice.

Step 3: Follow Your Breath

Initially, direct your attention to the region of your forehead and nose.

Then bring your attention to the inhalation and exhalation.

Allow your attention to rest naturally on the movement of the breath in and out of the nose, without forcing anything.

After each out-breath, simply wait for the next in-breath to begin. And after each in-breath, simply wait for the next out-breath to begin.

Allow the breath to come fast or slow, whatever pace it chooses. But notice how the pace of your breath tends to slow the more you attend to it.

Imagine that your breath is an anchor that holds your attention in place.

Step 4: Notice Your Thoughts and Feelings

Whenever a distraction arises, such as an uncomfortable thought or feeling, simply return your attention to the breath.

Never judge a thought or feeling. Simply allow it to pass or dissolve.

Keep returning attention to your breath every time a distraction arises throughout the duration of your practice.

Step 5: Expand Your Attention

Once you have a handle on following your breath and returning attention to it whenever distractions arise, you are ready for the final step.

The final step is expanding your awareness to your whole physical environment so that you are fully present and grounded.

Notice your whole body in relation to your physical environment.

Feel the weight of gravity, as your body rests atop the cushion or chair. Feel your legs and your feet pressing against the floor.

Listen to whatever sounds arise from inside or outside the room. Loud sounds, faint sounds, pleasant sounds, unpleasant sounds, all kinds of sounds.

Now open your eyes. Before you complete your session, take at least a few moments to remain totally present with your eyes open.

Cherish These 3 “Treasures” To Find More energy in life

Life is a constant process of trying to establish a harmony of body, mind, and spirit.

So to achieve a new level of well-being, to discover health and happiness, to create the foundation for a creative and successful life, and to grow spiritually and even attain enlightenment, we need an understanding of the basic principles of energy that operate within our being. 

The idea that there exists three separate energies within the being is perhaps best articulated by traditional Chinese medicine. 

Traditional Chinese medicine calls these three energies the "three treasures."

The following are the three treasures, and I want to use a candle as an analogy to describe each one of them:

1. Jing

Jing is our deepest source of energy. It is our life force often associated with the reproductive system — sperm for men, eggs for women.

We can preserve Jing by directing this energy into productive outlets, rather than wasting it through excessive sexual activity.

The candle itself, including the wax and wick, the essence of the candle governing its life expectancy, is analogous to jing.

2. Qi

Qi is the energy of life that we acquire through breathing and eating.

We can cultivate qi by eating lots of raw vegetables, exercising regularly, and practicing pranayama breathing exercises.  

The flame, the actual activity of the candle, is analogous to qi.

3. Shen

Shen is the energy of consciousness and awareness.

We can maintain shen by practicing meditation, which enables us to quiet otherwise ceaseless mind chatter, and by practicing mindfulness, which allows us to increase our capacity to engage all five senses and notice things happening in our external environments.  

The light given off by the candle, the ultimate purpose of the candle, is analogous to shen.

To Learn Qigong, Start Here

Qigong, the ancient practice of adjusting the body, breath, and mind, has been largely ignored by the western medical system, yet continues to gain prominence through an increase in academic studies that prove its beneficial effects and tendency to relieve symptoms of disease and improve functioning in the human body and mind.

Originating in China as far back as 4,000 years, qigong is perhaps one of the simplest and easiest ways to increase health that does not require financial expenditure or access to any people, locations, or resources beyond ourselves.

Qigong has gained prominence through a variety of traditions and schools, such as Confucianism, Taoism, Buddhism, martial arts, and medical.

The word “Qigong” derives from two Chinese concepts: “Qi,” which refers to the vital energy of the body, and “gong,” which refers to the skill of working with the qi.

Qigong operates on the premise that we are all born with an inherent degree of vital qi energy, also called prana in Indian traditions, and that this energy depletes or stagnates through exposure to a variety of conditions and experiences such as stress, injury, trauma, overwork, poor nutrition, pollution, and alcohol/drug use, among others.

As a result of these factors, the qi ceases to circulate freely in the body and we experience pain which increases, leading to disease and even death.

Here’s How Qigong Works

Qigong works by coordinating the body, breath, and mind in order to gather, circulate, and direct qi within ourselves in order to unblock the stuck and stagnate energy so that it can flow freely within the channels or meridians, of which there are 12 in the body according to traditional Chinese medicine.

In addition to the twelve main meridians, there are eight other channels considered particularly important to the practice of qigong. Often referred to as the “8 Extraordinary Vessels,” they include the conception vessel (running straight along the front of the body), the governing vessel (running straight along the back of the body), the penetrating vessel, the girdle vessel, the yin linking vessel, the yang linking vessel, the yin heel vessel, and the yang heel vessel.

The conception vessel and governing vessel are especially important with regards to qigong practices that circulate energy around the body in orbits referred to as the microcosmic orbit (ranging the torso) and macrocosmic orbit (including the limbs and extremities).

When energy flows freely through particular meridians during qigong activity you can feel sensations of tingling and warmth developing in various parts of the body indicating the presence of qi.

The Main Categories of Qi Gong

Qigong is often divided into the following categories:

Static qigong, in which a practitioner refrains from movement;

Dynamic qigong, in which a practitioner employs movement;

Internal qigong, in which a practitioner performs qigong on him or herself;

External qigong, in which a practitioner performs qigong on someone else .

Whereas most of the time people will practice internal qigong, if they have developed enough energy to heal others or if they demand extra qi due to illness they may involve themselves in external qigong.

In regards to static versus dynamic practice, qigong operates on the Chinese principle of yin and yang.

Dynamic qigong is more yang in nature, meaning that the body adjustment favors motion, opening, relaxing, being soft, bending, and ascending, whereas static qigong is more yin in nature, meaning that the body adjustment favors stillness, closing, tightening, being hard, stretching, and descending.

In both static and dynamic qigong, breathing in and contemplating images of fire pertains to yang, whereas breathing out and contemplating images of water pertains to yin.

Static Qi Gong Practice

Static qigong includes Zhan Zhuang or standing tree/post meditation, in which a practitioner maintains an upright standing posture with knees slightly bent and hands outstretched and held before the chest for a duration of time.

As a result of ten to twenty minutes of this practice, qi and blood circulation increase to remove blockages that contribute to an inability to feel what is happening in the body. Although tension and anxiety contribute to this inability, Zhan Zhuang qigong restores our natural sensitivities forming new mental imprints of tension release. Spontaneous movements may also occur during this practice indicating qi flow.

Dynamic Qi Gong Practice

Dynamic qigong includes Baduanjin or Eight Pieces of Brocade, in which a practitioner engages in a series of eight exercises that circulate energy within the body using especially the palms of the hands. The Eight Pieces of Brocade emphasizes body alignment and especially the coordination of body movements with the breath.

Each exercise in the series is meant to focus on a particular physical area and qi meridian. In addition to cultivating and promoting qi, this practice can improve the flexibility of the tendons, strengthen bones, and regulate internal organs. While a person can perform the Eight Pieces of Brocade standing or sitting, the majority of people perform it standing.

Skip the Bad Stuff, Keep All the Good, With These Organic Foods

In today's fast-paced world, many people struggle with maintaining their health. With U.S. healthcare spending reaching a staggering $3.5 trillion in 2018, it’s no wonder that discussions about health often feel overwhelming.

But despite the daunting statistics, there are small, intentional changes we can make every day to improve our well-being. One such change? Mindful eating, starting with choosing organic foods.

While organic eating might seem like a financial challenge—with prices ranging from 10% to 30% higher than conventional options—it offers benefits that extend far beyond the grocery bill. Let’s explore the reasons why choosing organic is a worthwhile investment in both our health and our mindfulness journey.

Why Choose Organic?

1. Organic Foods Are More Nutritious

Eating organic isn’t just about avoiding harmful substances—it’s also about increasing the nutrients your body receives. Studies show that organic foods are often richer in vitamins and minerals. For example, research published in the Journal of Complementary and Alternative Medicine highlights that organic produce contains:

• 21.1% more iron

• 27% more vitamin C

• 29.3% more magnesium

• 13.6% more phosphorus

By fueling your body with nutrient-dense foods, you support better energy levels, immune function, and overall vitality.

2. Organic Foods Are Free from Harmful Pesticides

Pesticides are used in conventional farming to ward off pests, but they often leave toxic residues on our food. With over 600 pesticides approved for use in the U.S., billions of pounds are sprayed annually, equating to roughly 16 pounds of chemicals per person per year. Choosing organic means significantly reducing your exposure to these harmful substances and protecting your long-term health.

3. Organic Foods Lack Artificial Additives

Many conventional foods are laden with artificial colorings, sweeteners, and flavorings that can trigger allergic reactions and even contribute to chronic diseases. Organic foods are grown and processed without these additives, ensuring that what you consume is as natural and wholesome as possible.

4. Organic Foods Are Free from Antibiotics and Hormones

Antibiotics and artificial hormones are commonly used in conventional meat and dairy production to accelerate growth. Unfortunately, these substances can disrupt our hormonal balance and contribute to antibiotic resistance. By choosing organic, you avoid these risks entirely.

5. Organic Foods Taste Better

When food is grown without synthetic chemicals and additives, its natural flavors shine through. Many people find that organic produce tastes fresher and more vibrant, making meals a more enjoyable experience.

What If You Can’t Go Fully Organic?

Switching entirely to organic foods may not be feasible for everyone, but mindful choices can still make a big difference. Start by focusing on the most contaminated produce—the "Dirty Dozen"—and prioritize buying these items organic:

• Strawberries

• Spinach

• Nectarines

• Apples

• Grapes

• Peaches

• Cherries

• Pears

• Tomatoes

• Celery

• Potatoes

• Sweet bell peppers

For foods with lower contamination levels, such as those on the "Clean Fifteen" list, conventional options may suffice:

• Avocados

• Sweet corn

• Pineapples

• Cabbage

• Onions

• Sweet frozen peas

• Papayas

• Asparagus

• Mangos

• Eggplant

• Honeydew melon

• Kiwi

• Cantaloupe

• Cauliflower

• Broccoli

Mindful Eating as a Daily Practice

Mindful eating isn’t just about what you consume—it’s about being present in the process. By choosing organic foods, you take an active role in nurturing your body and the planet. Start small: replace one item in your grocery basket with an organic option, and notice how that choice aligns with your values of health, sustainability, and mindfulness.

Together, these small, conscious choices form the foundation of a healthier, more intentional life. And in doing so, you’re not just eating—you’re transforming your relationship with food into a mindful journey worth savoring.

How to Establish a Setting for Your Meditation Practice

Setting is an important aspect of meditation practice because creating the right atmosphere can help establish consistency in the practice. 

When you constantly sit down at the same place everyday, you are helping solidify the daily habit of meditation.   

While you can meditate anywhere, even next to a busy highway, it's ideal to practice somewhere that is quiet. 

A sunlit room on an above ground floor of the house or building is optimal. 

For many people, a bedroom works just fine.

Once you establish the actual location of your practice, you want to cultivate the space. 

You want to make sure that the space is clean and organized. 

Minimalism is key here. 

See if you can limit the number of objects in the room, so that you have plenty of space. 

Maybe your space has...

• A couple pieces of furniture

• A rug

• A bookshelf

• A table

• A lamp

Make sure that loose papers, dishes, clothing, and other things are not strewn around. 

Most importantly, we want the room to appeal to all of our senses...

Sight

You may consider decorating your space a little bit to create an atmosphere of calm. 

These decorations could be spiritual, or they may be totally secular.

Decorations could include...

• Photographs/ illustrations

• Plants 

• An alter 

• A statue 

• A tapestry 

• A gong

All of this helps improve the visual appeal of the room. 

You may consider visiting dharmacrafts.com, a great resource for purchasing all these decorative items. 

But we also want to consider how the room engages our other senses, not just sight. 

Smell

The smell of the room is important. 

We can use a variety of aromas to engage the sense of smell, including...

• Essential oils 

• Incense 

• Herbs (sage/cedar)

The use of essential oils have a vast number of health benefits, and they can be used to uplift or calm the mind. 

You can diffuse essential oils into the air with an essential oil diffuser. 

The use of incense or herbs also has a number of benefits, as we can also use them them to trigger a certain response in the body and mind. 

We can burn incense and herbs, and they come in bundles or sticks that we can place on plates or pads. 

Burning sage or cedar is a practice referred to as smudging, and indigenous people have used this practice for centuries to clear spiritual energy in a room. 

Sound

While many people prefer to practice meditation in complete silence, others enjoy playing some form of background music throughout their practice. 

The following sounds can be very peaceful and help enhance concentration and awareness during the practice...

• Wind chimes

• Water flowing (from streams, rain, waves, waterfalls, etc)

• Birds chirping 

• Flutes

• Gongs 

• Pianos 

You can even purchase some music that has been enhanced through brainwave entrainment or shakti. 

Dr. Jeffrey Thompson and Kip Mazuay are my favorite producers of such music. 

Touch

Perhaps most importantly, you want to determine where you will sit within you meditation space. 

You may choose to sit on a chair or couch in your space, or you may choose to sit directly on the floor. 

If you choose to sit on the floor, you will need a meditation mat and cushion. 

Meditation mats and cushions come are refereed to often as zabatons and zafus, and you will want to have access to both of them.

You can choose your mat and cushion with a variety of colors and textures. 

To Learn Meditation and Mindfulness, Start Here

Meditation and mindfulness are practices that have been cultivated by people over thousands of years in many places, among various traditions, so naturally many different names have arisen for the various nuances of each of these fundamental practices.

However, we can distill all the different nuances of each practice into two simple explanations:

Meditation involves focusing attention inwards, eyes closed, and gently returning attention to an object of focus whenever distractions arise. This object of focus could be a mantra, an image, an emotion, a sensation, or the breath.

Mindfulness involves focusing attention outwards, eyes open, and gently returning attention to the senses whenever distractions arise. The five senses are sight, touch, hearing, smell, and taste.

To understand the distinction between meditation and mindfulness, you can imagine a white wall with black dots. In meditation, you isolate your attention to one particular dot to the exclusion of everything else. In mindfulness, you expand your attention to the whole wall and all the black dots.

Distractions are what interrupt our attention in either practice. Distractions are modifications of the mind. A modification of the mind is any instance where a mental impression, such as a thought or vision, arises in the mind, thereby altering it from its empty, pure, and serene natural state.

We can manage these distractions by simply allowing them to come and allowing them to go, as if they are bubbles rising from the bottom of a lake or leaves floating along the surface of a stream.

While meditation is a more formal and stationary activity scheduled at set times throughout the week, usually once or twice per day, mindfulness is a more informal and ongoing activity that can also occur throughout all daily work and recreational activities.

Choosing a particular meditation or mindfulness approach depends on any negative afflictions you may experience — anxiety, depression, or chronic pain — and any goals you may have — personal, professional, or spiritual. Upon clarification of these needs and desires, you will determine a suitable technique, find a setting, set a schedule, establish a posture, and then launch into practice.

You will experience progressive benefits as your practice deepens over time. Even within a very short period of time, you will notice benefits.