Self Meditation 69

Say to yourself:
"I accept the world just as it is."


Being spontaneous and childlike will help you enjoy life more and help you be open to the wonder all around you.

Achieve Results

Achieve results; But never glory in them.
Achieve results; But never boast.
Achieve results; But never be proud.
Achieve results; Because this is the natural way.

Lao Tzu

HYPNOSIS and Pain

Hypnosis Can Help Control Pain Among Women With Metastatic Breast Cancer
ScienceDaily (Feb. 26, 2010)

Hypnosis can help alleviate the pain and suffering experienced by women being treated for breast cancer, according to a study by a University at Buffalo School of Social Work professor.

The randomized trial measured pain and suffering, frequency of pain and degree of constant pain among 124 women with metastatic breast cancer, according to Lisa D. Butler, associate professor in UB's School of Social Work, a faculty member in the Buffalo Center for Social Research and first author of the study.

Researchers recorded levels of pain at four-month intervals for a year. Women who were assigned to the treatment group received group psychotherapy, as well as instruction and practice in hypnosis to moderate their pain symptoms. They reported "significantly less increase in the intensity of pain and suffering over time," compared with a control group, who did not receive the group psychotherapy intervention.
However, those using hypnosis reported no significant reduction in the frequency or constancy of pain episodes.

"The results of this study suggest that the experience of pain and suffering for patients with metastatic breast cancer can be successfully reduced with an intervention that includes hypnosis in a group therapy setting," according to Butler. "These results augment the growing literature supporting the use of hypnosis as an adjunctive treatment for medical patients experiencing pain."

The study was published last year in an issue of the American Psychological Association journal Health Psychology.

The researchers also found that, within the treatment group, those patients who could be hypnotized more easily -- a group the researchers said demonstrated "high hypnotizability" -- reported greater benefits from hypnosis. These patients used hypnosis more overall, including outside of the group sessions, and in some cases used it to address other symptoms related to their cancer.

"These results suggest that although hypnosis is not at present standard practice for treating a wide range of symptoms that trouble cancer patients, it is worth examining that potential," Butler says. "Together, these findings suggest that there may be a number of benefits to the use of hypnosis in cancer care including, but not necessarily limited to, its more traditional application for pain control."


Butler joined the UB faculty in January 2009, after doing research at Stanford University's School of Medicine. She was hired at UB to strengthen the university's research focus on "extreme events" as part of the UB 2020 strategic planning initiative. She recently published a nationally recognized study on how some people living through an extremely traumatic event -- including the 9/11 terrorist attacks -- have the ability to recover or even grow in personal and interpersonal functioning.

Hypocrisy

If Christians would really live according
to the teachings of Christ,
as found in the Bible,
all of India would be Christian today.

Gandhi

Healthy Living Tip 38

Whole wheat and oats retain their fiber-rich bran and germ,
they safeguard against the insulin surges
that refined carbohydrates cause.

Tao Translation In Modern Words--#10

Keep your head clear.
Stay calm.
Watch as everything happens around you.
Everything reverts to its original state,
which was nothing.

And when something becomes nothing,
it gets right with Tao.
If you don't understand that,
you're going to screw up somewhere down the line.

If you figure it out,
you'll always know what to do.
If you get right with Tao,
you won't be afraid to die,
because you know you will.

This MOMENT

When you wake up, ask yourself what time it is.
Say NOW.
Ask yourself where you are.
Say HERE.

To Thine Own Self Be True

This above all:
to thine own self be true,

And it must follow,
as the night the day,
Thou canst not then be false to any man.


William Shakespeare

Tao Translation In Modern Words--#9

The ancient Masters were very impressive.
They were deep.
Real deep.
Words can't even begin to describe how deep they were.

You can only talk about how they acted.
They were careful, like a man walking on thin ice.
They were cautious, like a soldier behind enemy lines.
They were polite, like a guest at a party.
They moved quickly, like melting ice.
They were as plain as a block of wood.
Their minds were as wide as a valley,
and their hearts as clear as spring water.

Can you wait for that kind of openness and clarity
before you try to understand the world?
Can you hold still until events have unfolded before you do the right thing?

When you act without expectations, you can accomplish great things.

Creating Consciousness

We all want certain things, although we may not always be conscious of what exactly they are.
If we can get in touch with what it is that we want, we can create it.

Because simply by becoming conscious of our goals and intentions, we begin to manifest them in our lives.

Benefits Of Being Positive

1. Positive People Live Longer - In a study of nuns, those that regularly expressed positive emotions lived on average 10 years longer. (The Nun Study)

2. Positive work environments outperform negative work environments. (Daniel Goleman)

3. Positive, optimistic sales people sell more than pessimistic sales people. (Martin Seligman)


4. Positive leaders are able to make better decisions under pressure. (Heartmath.org)

5. Marriages/Partnerships are much more likely to succeed when the couple experiences a 5 to 1 ratio of positive to negative interactions whereas when the ratio approaches 1 to 1, marriages are more likely to end in divorce. (John Gottman)

6. Positive people who regularly express positive emotions are more resilient when facing stress, challenges and adversity. (Several Studies)

7. Positive people are able to maintain a broader perspective and see the big picture which helps them identify solutions where as negative people maintain a narrower perspective and tend to focus on problems. (Barbara Fredrickson)

8. Positive thoughts and emotions counter the negative effects of stress. For example, you can't be thankful and stressed at the same time. (Several Studies)

9. Positive emotions such as gratitude and appreciation help athletes perform at a higher level. (Heartmath.org)

10. Positive people have more friends which is a key factor of happiness and longevity. (Robert D. Putnam)

11. Positive and popular leaders are more likely to garner the support of others and receive pay raises and promotions and achieve greater success in the workplace. (Several Studies)


(This is re-posted from my friend, Victor Goldman's son John's blog.)

Self Meditation 68

Reflect on a difficulty:
How have I treated this difficulty so far?
How have I suffered by my own response and reaction to it?
What should I let go of?
What has to be accepted?
What lesson might I learn from the difficulty?
What is the hidden value or positive from this situation?



Stop from time to time during the day and pay attention to your inner dialogue.
You are not your thoughts and you need to get used to NOT believing the messages they give.

Worry

"There is nothing that wastes the body like worry, and one who has any faith in God should be ashamed to worry about anything whatsoever."

Gandhi

(For my dear friend and fellow lover of Gandhi, Lea.)

Honor Yourself

You are unique.
You are a valid and special part of the universe.
You are important.
You are here to create your own very special way, a way no one else can.

Know this;
in the deepest core of your being.

Healthy Eating Tip 37

Watch serving sizes

Reducing your portion size of meat and poultry further reduces your fat and cholesterol intake.
Three ounces of meat is about the size of a deck of cards.
Three ounces also equals 1/2 of a boneless, skinless chicken breast, 1 skinless chicken leg with thigh and 2 thin slices of lean roast beef.

AFFIRMATIONS 72

I believe
that I have the strength
to make my dreams come true.

Worst Foods In America--#16

Worst Chicken Entree:
Romano's Macaroni Grill Primo Chicken Parmesan


2,220 calories
148 g fat (53 g saturated fat)
4,440 mg sodium
126 g carbohydrates


"Primo" refers to something that's the greatest of its kind. Sure, if the ranking is based on the ability to deliver unnecessary calories and fat-this glorified chicken breast is great at that.


Eat This Instead!
Pollo Magro


330 calories
5 g fat (1 g saturated fat)
770 mg sodium

Growing From The Inside Out

"You have to grow from the inside out.
None can teach you,
none can make you spiritual.
There is no other teacher but your own soul."

Swami Vivekananda

Walking With God

"I would rather walk with God in the dark
than go alone in the light."

Mary Gardiner Brainard

Tao Translation In Modern Words--#8

You can't see Tao, no matter how hard you look.
You can't hear Tao, no matter how hard you listen.
You can't hold on to Tao, no matter how hard you grab.

But it's there.

It's in you, and it's all around you.
Remember this.

Self Meditation 67

Try staying with one complete in-breath and one complete out-breath.
Keep your mind open for this full breath cycle.
Let go of your ideas about getting somewhere or having something happen.
After that, try for one more and one more breath cycle.
When the mind wanders, return to the breath.

The Journey of Consciousness

Becoming conscious means becoming increasingly aware of what's going on inside of us and all around us.
We have all lived in a certain level of denial, and we are in the process of awakening from that unconsciousness.

Consciousness is not about fixing ourselves or improving ourselves.
It is about coming to know ourselves in all our many aspects and thereby living life more fully.

The journey of consciousness is lifelong.
But, when you really think about it, what else is there to do?

Burn, Burn, Burn

"The only people for me are the mad ones,
the ones who are mad to live,
mad to talk,
mad to be saved,
desirous of everything at the same time,
the ones who never yawn,
but burn, burn, burn
like fabulous yellow roman candles."


Jack Kerouac

Worst Foods In America--#15

Worst Sandwich:
Quizno's Tuna Melt (large)

2,090 calories
175 g fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg sodium

This sandwich puts tuna's healthy reputation on the line. A large homemade sandwich would likely provide one-fourth of the calories.

Eat This Instead!
Small Honey Bourbon Chicken on Wheat Bread

310 calories
4 g fat (1 g saturated fat)
920 mg sodium

A Great Frienship

"He who has ceased to pray
and commune with GOD
has lost a great friendship."

Richard L. Evans

New Research On Midday Naps

Midday Nap Markedly Boosts the Brain's Learning Capacity


ScienceDaily (Feb. 22, 2010) —
If you see a student dozing in the library or a co-worker catching 40 winks in her cubicle, don't roll your eyes. New research from the University of California, Berkeley, shows that an hour's nap can dramatically boost and restore your brain power. Indeed, the findings suggest that a biphasic sleep schedule not only refreshes the mind, but can make you smarter.

Conversely, the more hours we spend awake, the more sluggish our minds become, according to the findings. The results support previous data from the same research team that pulling an "all-nighter" -- a common practice at college during midterms and finals -- decreases the ability to cram in new facts by nearly 40 percent, due to a shutdown of brain regions during sleep deprivation.

"Sleep not only rights the wrong of prolonged wakefulness but, at a neurocognitive level, it moves you beyond where you were before you took a nap," said Matthew Walker, an assistant professor of psychology at UC Berkeley and the lead investigator of these studies.

In the recent UC Berkeley sleep study, 39 healthy young adults were divided into two groups -- nap and no-nap. At noon, all the participants were subjected to a rigorous learning task intended to tax the hippocampus, a region of the brain that helps store fact-based memories. Both groups performed at comparable levels.

At 2 p.m., the nap group took a 90-minute siesta while the no-nap group stayed awake. Later that day, at 6 p.m., participants performed a new round of learning exercises. Those who remained awake throughout the day became worse at learning. In contrast, those who napped did markedly better and actually improved in their capacity to learn.

These findings reinforce the researchers' hypothesis that sleep is needed to clear the brain's short-term memory storage and make room for new information, said Walker, who presented his preliminary findings on Feb. 21, at the annual meeting of the American Association of the Advancement of Science (AAAS) in San Diego, Calif.

Since 2007, Walker and other sleep researchers have established that fact-based memories are temporarily stored in the hippocampus before being sent to the brain's preferential cortex, which may have more storage space.

"It's as though the e-mail inbox in your hippocampus is full and, until you sleep and clear out those fact e-mails, you're not going to receive any more mail. It's just going to bounce until you sleep and move it into another folder," Walker said.

In the latest study, Walker and his team have broken new ground in discovering that this memory- refreshing process occurs when nappers are engaged in a specific stage of sleep. Electroencephalogram tests, which measure electrical activity in the brain, indicated that this refreshing of memory capacity is related to Stage 2 non-REM sleep, which takes place between deep sleep (non-REM) and the dream state known as Rapid Eye Movement (REM). Previously, the purpose of this stage was unclear, but the new results offer evidence as to why humans spend at least half their sleeping hours in Stage 2, non-REM, Walker said.

"I can't imagine Mother Nature would have us spend 50 percent of the night going from one sleep stage to another for no reason," Walker said. "Sleep is sophisticated. It acts locally to give us what we need."
Walker and his team will go on to investigate whether the reduction of sleep experienced by people as they get older is related to the documented decrease in our ability to learn as we age. Finding that link may be helpful in understanding such neurodegenerative conditions as Alzheimer's disease, Walker said.

In addition to Walker, co-investigators of these new findings are UC Berkeley post-doctoral fellow Bryce A. Mander and psychology undergraduate Sangeetha Santhanam.

Tao Translation In Modern Words--#7

Winning can be just as bad as losing.
Confidence can mess you up just as much as fear.
What does "winning can be just as bad as losing" mean?
If you're down, you might be able to get up.
But if you're up, you can get knocked down real fast.

Don't worry about the score, just do what you have to do.
What does "confidence can mess you up just as much as fear" mean?
Fear can keep you from getting the job done, but confidence can get you in over your head.
Walk tall, but don't get cocky.
Know your limits, and nothing can ever hold you back.

Deal with what you can.
The rest will follow.

Setting Our Aim

“The greater danger for most of us lies not in setting our aim too high and falling short;
but in setting our aim too low, and achieving our mark.”

Michelangelo

The "Disease To Please"

Need For Approval

"A man cannot be comfortable without his own approval."
Mark Twain

"Do not look for approval except for the consciousness of doing your best".
Andrew Carnegie


While it is natural to feel some degree of need for the approval of others, be careful.
If you find yourself unwilling to take actions that others disapprove of, you have lost control of your own life and have given your destiny to others.
An excessive need-for-approval is a sign of low self-esteem, and in severe cases, a condition termed "Co-dependency."


Take charge of your life!
You are responsible to yourself - not to others.

Buddhist Psychology - #6

When we look at our own mind, we can notice the mental states that predominate, as if we were simply noticing the weather.
Just as a storm can bring rain, wind, and cold, we can observe the clusters of unhealthy states that appear on our bad days.

We may find resentment, fear, anger, worry, doubt, envy, or agitation.
We can notice how often they arise and how attached we are to their point of view.

Self Meditation 66

A technique of BIG achievers:

With your body relaxed, form a mental picture of what you want.
Concentrate!
Hold that picture for two minutes.
Picture it so clearly that you can see yourself doing it, or being it, or having it.

Healthy Eating Tip 36

Discourage overeating by placing only the appropriate servings of food on dinner plates,
rather than put serving bowls on the table.

Tao Translation In Modern Words--#6

Sight obscures.
Noise deafens.
Desire messes with your heart.
The world messes with your mind.

A Master watches the world
but keeps focused on what's real.

Worst Foods In America--#14

Worst Burger:
Chili's Smokehouse Bacon Triple-The-Cheese Big Mouth Burger with Jalapeno Ranch Dressing

2,040 calories
150 g fat (53 g saturated)
110 g protein
4,900 mg sodium


You know this burger's in trouble when it takes more than 20 syllables just to identify it. If you think the name's a mouthful, just wait until the burger hits the table. You'll be face to face with two-and-a-half day's worth of fat-a full third of which is saturated. To do that much damage with roasted sirloin, you'd have to eat about eight 6-ounce steaks. It's nearly three days' worth of saturated fat.


Eat This Instead!
Old Timer Burger on a Whole Wheat Bun

420 calories
27 g fat (10 g saturated fat)
670 mg sodium

Everybody Hurts

EVERYBODY HURTS Words and Music by Michael Stipe and R.E.M.

When the day is long
and the night, the night is yours alone,
When you're sure you've had enough
of this life, well hang on
Don't let yourself go,
'cause everybody cries
and everybody hurts sometimes
Sometimes everything is wrong

Now it's time to sing along
When your day is night alone, (hold on, hold on)
If you feel like letting go, (hold on)
When you think you've had too much
of this life, well hang on'
Cause everybody hurts
Take comfort in your friends
Everybody hurts.
Don't throw your hand. Oh, no.
Don't throw your hand

If you feel like you're alone, no, no, no,
you are not alone
If you're on your own
in this life,
the days and nights are long,
When you think you've had too much
of this life to hang on
Well, everybody hurts sometimes,
Everybody cries.
And everybody hurts sometimes

And everybody hurts sometimes.
So, hold on, hold on
Hold on, hold on, hold on, hold on, hold on, hold on
Everybody hurts.
You are not alone

No Double Standard

"Treat all as your own self.
Do not have a double standard."

Sai Baba

Old Nonsense

Finish each day and then be done with it.
You have done what you could.
Some blunders and absurdities have crept in.
Forget these as soon as you can.

Tomorrow is a new day.
You shall begin it serenely,
and with too high a spirit
to be encumbered with old nonsense.

Emerson

Awakening

Each morning as we awaken, we have the opportunity to begin our lives anew, with fresh perspective gained from what we have learned the day before and the refreshment of our night's rest.

The beginning of every new day represents a special opportunity to awaken to a new level of consciousness, with all of the wisdom we have gained from the previous years of our lives.
Day by day, and year by year we proceed on our journey of awakening into consciousness.

Nirvana and Enlightenment #157

Nobody can give you NIRVANA.

It's a gift you give yourself.

Worst Foods In America--#13

Worst Mexican Entree:
Chili's Buffalo Chicken Fajitas with The Works (Ranch Dressing, Guacamole, Sour Cream, Cheese, and Pico de Gallo and 4 tortillas)


1,730 calories
117 g fat (31 g saturated fat)
5,690 mg sodium


Here are a few offenders to choke on: fried chicken, Buffalo sauce, blue cheese, ranch dressing, and sour cream. All make this the sodium equivalent of single-handedly downing three and a half baskets of Chili's bottomless tostada chips or eating 3 ½ pounds of salted peanuts. Add rice and beans, and you've just ordered 3 days' worth of sodium and an entire day of calories.


Eat This Instead!
Chicken Fajita Pita


450 calories
17 g fat (3 g saturated fat)
1,750 mg sodium

Choose Your Companions Wisely

"Purity of mind and purity of conduct -
these two depend upon the purity of a man's companions."

Tirukural

Tao Translation In Modern Words--#5

A wheel has spokes,
but it rotates around a hollow center.
A pot is made out of clay or glass,
but you keep things in the space inside.

A house is made of wood or brick,
but you live between the walls.
We work with something,
but we use nothing.

Pity and Compassion

Pity arises when we are sorry for someone.
Compassion is when we understand and help wisely.

Buddha

Self Meditation 65

When you are mindful of your reaction, of wanting things to be other than they are,
you acknowledge the cause of suffering.


When you finish eating, sit for several minutes and allow the pleasant feelings of physical satisfaction
to permeate your awareness.

Healthy Living Tip 37

Be Young at Heart

Exercising regularly dose not only strengthen your muscles and increase your fitness level, but you also add longevity to your heart.
You essentially make your heart stronger while lowering the risk of heart disease.

Balance

When things are going well, be mindful of adversity.
When prosperous, be mindful of poverty.
When loved, be mindful of thoughtfulness.
When respected, be mindful of humility.

Buddha

Self Meditation 64

Imagine that you are a kite soaring high in the sky.
Revel in your surrender to the wind but be aware of the string that anchors you to the ground and keeps you safe.



In your mind, see a mountain lake with a smooth glass-like surface.
A breeze sends ripples across the water.
As the breeze subsides, the ripples do also and the water is smooth again. Remember this during the day, when something ruffles or disturbs you. Remember the image of the mountain lake.
Feel the ripples and then let them settle.

Daily Fruit Ideas

Easy Ways to Get Daily Fruits

Trying to squeeze in your servings of fruits and vegetables a day is easier than you think.
A couple easy ideas include adding some apple slices or pineapple to your cheese (or favorite) sandwich and second, keep a piece of fruit and/or carrot pieces in your gym bag, back pack, purse, or laptop bag for a quick and nutritious snack on the go.

Life's Purpose

"The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience."

Eleanor Roosevelt

Tao Translation In Modern Words--#4

Can you hold on to your ego and still stay focused on Tao?
Can you relax your mind and body and brace yourself for a new life?
Can you check yourself and see past what's in front of your eyes?
Can you be a leader and not try to prove you're in charge?

Can you deal with what's happening and let it happen?
Can you forget what you know and understand what's real?
Start a job and see it through.
Have things without holding on to them.
Do the job without expectation of reward.
Lead people without giving orders.

Tao Translation In Modern Words--#3

"Doing the right thing" is like water.
It's good for all living things, and flows without thinking about where it's going...
just like the Tao.

Keep your feet on the ground.
Remember what's important.
Be there when people need you.
Say what you mean.
Be prepared for anything.
Do whatever you can, whenever it needs doing.

If you don't compare yourself to others,
nobody can compare to you.

Timing

"Sometimes one creates a dynamic impression by saying something, and sometimes one creates as significant an impression by remaining silent."

Dalai Lama

LOVE Defined

"If I speak with the tongues of mortals and angels, but do not have LOVE, I am a noisy gong or a clanging cymbol. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to move mountains, but do not have LOVE, I am nothing. If I give away all my possessions, and if I hand over my body so that I may boast, but do not have LOVE, I gain nothing.

LOVE is patient. LOVE is kind. LOVE is not envious nor boastful nor arrogant nor rude. It does not insist upon its own way; it is not irritable or resentful; it does not rejoice in wrongdoing, but rejoices in the truth. It bears all things, believes all things, hopes all things, endures all things.

LOVE never ends. But as for prophecies, they will come to an end; as for tongues, they will cease;as for knowledge, it will come to an end. For we know only in part, and we prophesy only in part; but when the complete comes, the partial will all come to an end.

When I was a child, I spoke like a child, I thought like a child, I reasoned like a child; when I became an adult, I put an end to childish ways. For now, we see in a mirror dimly, but soon we will see HIM face to face. Now I know only in part; then I will know more fully, even as I have been fully known. And for now, faith, hope, and LOVE abide, these three; and the greatest of these is LOVE"


1 Corinthians 13; 1-13

Motivation and Habit

"It is motivation that gets you started.
It is HABIT that keeps you moving in the direction of your intentions and commitments."

W. Crew Lauterbach, Ph.D.

Self Meditation 63

When negativity starts coming in, you have to release the negative.
You have to do this alone, even if the negativity involves another person.


If you really want to understand your mind, you must watch it while it is angry, while it desires, while it is in conflict.
You must pay attention to the mind as the 1001 thoughts and emotions arise and fall.
The moment you pay attention to your emotions, you will find that they lose their strength and eventually die out.


When your mind tries to dwell on negative things, take time to sit quietly and silently clear your head.
Think of a clear, flowing brook with fresh water gently cleansing and refreshing you until you feel calm.

AFFIRMATIONS 71

Today
my own well-being
is my top priority.

Mark Twain on FEAR and COURAGE

"Courage is resistance to fear, mastery of fear, not the absence of fear."

Mark Twain



"Do the thing you fear most and the death of fear is certain."

Mark Twain



"The fear of death follows from the fear of life.
A man who lives fully is prepared to die at any time."

Mark Twain

Nirvana and Enlightenment #156

Once NIRVANA is known,
all else is forgotten.

Know NIRVANA,
forget everything else.

Mistakes Can Be Corrected

"Amateur performers habitually play not to lose and procrastinate because they fear making a mistake.
The great ones know mistakes will be made and can be corrected."


~Steve Siebold
Secrets of the World Class

Buddhist Psychology - #5

The Buddha asks, "How does a practitioner remain established in the observance of the states of mind?"


He instructs, "The practitioner becomes aware when the mind is tense and when the mind is relaxed... the practitioner becomes aware when the mind contains hatred and ill-will, and when the mind contains love and kindness.
The practitioner becomes aware when the mind contains worry and when the mind is composed."

Worst Foods In America--#12

Worst Chinese Entree:
P.F. Chang's Tam's Noodles

1,678 calories
93 g fat (17 g saturated fat)


You'd have to eat 42 Krispy Kreme Glazed Doughnut Holes to match the fat content in these noodles!


Eat This Instead!
Ginger Chicken and Broccoli

660 calories
26 g fat (3.5 g saturated fat)
45 g carbohydrates

Non-Violence As A Weapon

I believe in the doctrine of non-violence as a weapon of the weak.
I believe in the doctrine of non-violence as a weapon of the strongest.
I believe that a man is the strongest soldier for daring to die unarmed.

Gandhi

In Our Own Hands

"The final forming of a person's character
lies in their own hands."

~Anne Frank

Change Your MIND

Since everything is a reflection of our minds,
everything can be changed by our minds.

Buddha

Healthy Living Tip 36

No carbs 3-4 hours prior to going to sleep.
Eat no bread, cereal, or pasta until waking up.

Extra carbs eaten at night often convert to fat.

AFFIRMATIONS 70

I love
the way I feel
when I take good care of myself.

3 Excuses For Not Exercising

Three Excuses for Not Exercising

Ah, exercise - that thing we're all supposed to be doing for at least 30 minutes a day at moderate intensity on most days of the week. And for good reason; consistent exercise is associated with reduced risks of - well, just about every health condition you can imagine. Not to mention the proven psychological and wellness benefits linked to exercise, including stress relief. So, here are three of the more common excuses for not exercising; make sure you're not using any of these and are instead finding three (or more) reasons TO exercise.

No Time
The number-one excuse people use for not exercising is lack of time. While our hectic lives certainly complicate matters, the reality is that if you want to make it work, you'll make it work. For the most part, people who make it to the gym regularly aren't doing it because they've got "free time"; they've made a commitment to their health and are doing something about it.

No Experience
OK, you've never really worked out before, so you don't know where to start - what exercises should I do, how much weight should I lift, what if I don't know how to use the treadmill? All legitimate concerns, but remember: You've got to start somewhere. Do some research, get a few lessons from a trainer, or recruit a knowledgeable friend, and in no time you'll be the expert.

No Results
You're working out, feeling good, seeing the pounds drop and the fat melt away; and then it all seems to come to a screeching halt. The scale doesn't move any more and somehow, the mirror reflects the same image day after day, no matter how much you exercise. Instead of quitting, mix up your workout routine and shock your body back into the fat-burning, muscle-toning groove.

Buddhist Psychology - #4

To work with our mental states, we have to acknowledge how rapidly these states can change, often disappearing without our even noticing.
Because we are not aware of our inner states, we feel controlled by outside influences.

The world will alternately please us, or be at fault, and we will be caught in habitual grasping or frustration.

Training in mindfulness, we can learn to be aware of our own mental states without being caught in them.

This capacity for self-reflection is the key to Buddhist psychology.

Yet Another GOJI Success Story!

My dear friend Glen has heard me go on and on about my experiences with Goji juice, and how wonderful I have felt since discovering this amazing product about 5 years ago. Up until just two weeks ago, he was somewhat resistant to "taking the plunge" and trying the product for himself.

So, last week we were chatting and he was telling me that he had been feeling very tired and sluggish lately. He stated that he was experiencing pain and discomfort in his feet and joints, and that he was considering going to a medical doctor for this condition. He also told me that he was having some difficulties with focusing and getting things done without feeling tired.

Of course, I went into my usual spiel about my experiences with the Himalayan Goji juice and suggested he finally give it a try. I gave him a bottle and clear instructions to just drink 3 ounces a day each day and let me know how he feels after a few days.

Glen called me up 4 days later and said he was shocked. He was free of any joint pain and no longer had any foot pain at all. He said he was completely focused and felt a sense of energy he hadn't experienced in many years. I saw him last night and he told me that he feels even better every day and has a sense of well being and energy he felt when he was much younger.

So, all of my "lectures" about the wonderful benefits of Goji weren't hype, huh Glen?

Glen and I are both 50 now. I am so glad he discovered this amazing product first hand and had the same experience with it that I had. I told him yesterday that I would pay $100. a bottle for this product and I would think it was a great deal. He agreed. (I am glad though that it costs just $45. a bottle which lasts about 2 and a half weeks.)

This juice makes it possible for me to work out 6 days a week, see 50 patients a week, and have an active social and home life. My focus is intense, and I feel a sense of CALM ENERGY all day long. Additionally, I sleep each night like a rock.

If you are interested in trying this product for yourself you can call me at 631-880-2531 and I can sell you a bottle as I am a distributor of this incredible juice.

Oh, and Glen, thanks so much for the "random act of kindness" last night. It was wonderful to leave my office after seeing patients all day and see that my car was completely clean of snow and ice.
I KNOW this was you!
I love and appreciate you, my friend.
Welcome to the world of Goji juice drinkers!

Tao Translation In Modern Words--#2

Tao is an eternal mystery,
and everything starts with Tao.
Everybody has Tao within them.
They just have to use it.

Zen Eating

Gatha for after a meal:
My plate is empty.
My hunger is satisfied and my body's strength is fully restored.
I use my power for the benefit of all.
May all beings have the nourishment they need.



To eat in the Zen way, every bite and crumb should be fully and completely tasted.
If you are present in your eating, you can't binge.
You may find more enjoyment in healthful foods.
If you savor every bite of chocolate or French fries, you won't need much.

Nirvana and Enlightenment #155

One of the leading distractions to embracing Nirvana is the unnecessary seriousness which many people bring to the Spiritual Path.

"I am on the road to enlightenment, there is no room for frivolity."

Why must spiritual people be so sullen?
Why should spiritual people not be able to laugh?

Let go of the false impressions.
Let go of the vision of silent monks meditatively walking through the corridors of some ashram, making their way down the path to meet some form of enlightenment where there is no joy.

Nirvana is not serious.
The only people who place unnecessary seriousness upon it are those who have not basked in its pure glory.

Feel its essence,
and LAUGH!

Mutual Toleration

"The golden rule of conduct is mutual toleration,
seeing that we will never all think alike
and we shall always see Truth
in fragment and from different points of vision."

Gandhi

YELLOW

YELLOW Words and Music by Coldplay

Look at the stars,
Look how they shine for you,
And everything you do,
Yeah they were all yellow

I came along
I wrote a song for you
And all the things you do
And it was called yellow

So then I took my turn
Oh all the things I've done
And it was all yellow

Your skin
Oh yeah your skin and bones
Turn into something beautiful
D'you know you know I love you so
You know I love you so

I swam across
I jumped across for you
Oh all the things you do
Cause you were all yellow

I drew a line
I drew a line for you
Oh what a thing to do
And it was all yellow

Your skin
Oh yeah your skin and bones
Turn into something beautiful
D'you know for you I bleed myself dry
For you I bleed myself dry


Its true
look how they shine for you
look how they shine for you
look how they shine for you
look how they shine for you
look how they shine for you
look how they shine
look at the stars
look how they shine for you

Bliss

Give up all negative qualities within you,
banish the ego
and develop the spirit of surrender.
You will then experience Bliss.

Sai Baba

Tao Translation In Modern Words--#1

The Tao is neutral:
it doesn't worry about good or evil.
The Masters are neutral:
they treat everyone the same.

Lao Tzu said the Tao is like a bellows.
It's empty, but it could help set the world on fire.
If you keep using Tao, it works better.
If you keep talking about it, it won't make any sense.

Healthy Eating Tip 35

Get Full With Zero Calories

Fiber benefits you in different ways with providing no calories to your body.
Cereals that are high in fiber help you to feel full and control your satiety.
A variety of cereal products provide you with at least 5 grams of fiber per serving and are available at your local market.

9 Steps To Contentment -#9

KNOW UNITY WITH SPIRIT

There are as many ways to connect with Spirit as there are people--each of us has our own way to receive strength and serenity from the Infinite.
Your life will be happier if you acknowledge that you are not alone, becoming open to that presence, and create rituals to celebrate your connection.

You may feel your bond with Spirit at the Lord's Supper, in songs of praise, in calls to prayer, in meditation, while doing Yoga or Qi-Gong, or while walking in the woods or on a beach.
However you connect to Spirit is your sense of Truth.

Healthy Living Tip 35

Cut back on foods with hidden sugar
like ketchup, white bread, canned fruit, and salad dressing.