3 ways to de-stress.

  1. Hold your breath. Your body is ultra-smart when it comes to detecting changes in the pH levels of your blood. Hold your breath, count to ten and then take a HUGE exhale. This triggers your chemoreceptors to tell your brain and your lungs that your body could benefit from more oxygen. Taking a  huge exhale sends the message that it’s safe to de-stress and get back on track after a stressful trigger.
  2. Laugh (really loudly). The 10th cranial nerve is the Vagus nerve; it innervates essential organs and communicates directly with the diaphragm, the major breathing muscle in the body. It’s no secret that deep breathing promotes stress reduction—but add some sound to that breath and your positive vibes double. The Vagus nerve also innervates the larynx, so laugh loudly (joyfully, not obnoxiously) and feel your stress melt away.
  3. Meditate. Meditation reduces stress by teaching your mind to uni-task, instead of being distracted and stressed by multi-tasking a million things. Just ten minutes of daily meditation has positive effects on your immune system, your focus and your stress-level.

Ready to learn more? Join Lisa in her next 3 week course:

Introduction to Meditation for Stress Relief.

Thursday mornings 9-11 am June 7, June 14 and June 21, 2018 at Westport Yoga KC.

Course Details and Registration Information found at: Westport Yoga KC.

Also check out these blog posts for more de-stressing ideas:

Stress Less

Quick Fix: Stress Free in 60 Seconds

Thoughts Like a Calm Ocean

See you in class– happy de-stressing.

are you sometimes stressed? (me. to.)

Ok, so I understand that stress can make us stronger (hello Stress Wood and Biosphere 2) but I don’t actually know anyone who wakes up and says: “Bring on the stress! I want to endure and persevere today!” with a great big smile on their face.

I sure don’t. I sometimes feel overwhelmed and stressed just by the IDEA of being overwhelmed and stressed. The best way I have found to acknowledge, transmute and transform stress is meditation. Meditation has about a million psychological and physiological benefits: enhanced immune system, increased brain nueroplasticity and decreased sense of alienation and anxiety to name a few.

But my absolute favorite benefit is how it decreases our stress response. Something we all need. And it’s something we can all learn.

I love introducing Meditation as a technique to lower stress and increase hope, health and happiness. I shared a technique I call “60 second quick-fix” for stress on my blog last spring and have an extensive offering of free Guided Meditations here.

But my absolute favorite way is by teaching my 3 Week Course: Introduction to Meditation for Stress Relief. I teach it twice a year and it always sells out. This updated curriculum includes new research based on the MBSR technique, clinical trials and every day application of mindfulness. Please join me:

Introduction to Meditation for Stress Relief

Sundays December 3, 10 and 17, 2017  2 pm-4 pm

Investment:

This 3-part series is a perfect introduction to Meditation. We will explore the modern-day benefits of meditation and how you can integrate the practice into your life to relieve stress.

In each session, I’ll teach Breathing Techniques, Concentration Techniques and Meditation Techniques which cultivate attention, deepen focus and embrace stillness. You’ll have the opportunity to practice meditation in an encouraging group setting and engage in conversation with classmates. You will also learn ‘quick-fixes’ to trigger the relaxation response in your brain and body. The course includes a take-home manual for future reference and suggestions on how to successfully plan your at-home meditation practice.

(Limit 18 students; please note: there are no partial or full refunds for this event.)

 

quick fix: stress free in 60 seconds.

quick fix: stress free in 60 seconds.

You know those days that Nascar past you and leave you on the side of a dusty track feeling confused, jittery and not altogether sound of mind? The well-intentioned words “Yes, yes, yes, I’ll do that right after _____” are lost in the clamor of the day and ‘present moment’ or ‘mindfulness’ seem like ridiculous concepts that only used to matter to you. I definitely have those days. Usually involving surprises like, oh, a circuit breaker blew and the electricity is out, or oh, your colleague is in the hospital and needs all her classes covered or oh, Armageddon is on its way.

These are the days where finding time to meditate seems absolutely impossible because, well, frankly, you aren’t sure when you’ll find the time to even go to the bathroom.

On these days, I use a powerful ‘quick fix’ meditation technique that re-sets the brain as quickly as filling a blown fuse. It is based on a Kundalini yoga technique of combining a mantra (repetition of a word or phrase), a mudra (hand position) and specific breathing.

When I’m caught in the whirlwind of activity on a break-neck speed day, I use it as often as I can. I only need about 60 seconds to feel its benefits and ward off anxiety.

The words are: “I am peace and calm.” 

This simple mantra (repetition of a phrase) also has specific hand movements.

How to do it:

Touch the first finger to the thumb: “I”

Touch the second finger to the thumb: “am”

Touch the third finger to the thumb: “peace”

Touch the fourth finger to the thumb: “and calm.”

Repeat the mantra and do the hand motions, breathing deeply and evenly on the inhale and the exhale for 60 minutes.

File_003 “I am peace and calm.” 

Why to do it:

Physiologically, the fine motor movements of the fingers is a tactile reminder for the brain to re-set its cascade of stress hormones and stay in the moment.

Intellectually, the usage of present tense language of the mantra is a reminder for the mind to create its reality.

Energetically, the connection of the finger tips to the thumb creates a circuit of energy that acts as a conduit for the Spirit to be at ease.

You may not have 20 minutes for a full meditation practice, but you probably you have 60 seconds. Try this quick-fix and be stress free in 60 seconds.

Happy Stressing Less,

-lisa

5 ways to beat the winter blues.

5 ways to beat the winter blues.

If I had it my way, it would be sunny and 72 degrees every day of year. (Except during October, when it should be 55 and cloudy for Harry Potter watching parties. Oh, and also, it should snow on Christmas. Oh, and temps should hover between 86 and 88 with partly cloudy skies June through July for optimal relax-by-the-pool time.) But we have four full seasons in good ol’ KCMO (how we love you, 64112) including winter.

And I’m one of those poor souls who is extremely, uncannily affected by dreary. I am a plant: the moment the sun shines I fling open my arms with wild abandon and the moment the gloomy weather arrives I shrivel into a grumpy lady and try to shrink into pseudo-hibernation. Every winter I vow: this winter will be different. I will not let Seasonal Affective Disorder disorder my day! I will be happy, gosh darnit.

But the sun still hides and I still snap at my husband and shrink into the couch and say things like: “I just can’t be happy…it’s winter!” At those pivotal moments when all could be lost, or when I could manifest cheery by bolstering neurotransmitters, I sigh (loudly, ardently) and try to cheer myself up with these 5 ways to beat the winter blues.

  1. Drink lemon and raw honey with hot water. Seriously, it works. I add a splash of apple cider vinegar to mine as well. The lemon helps balance your blood alkaline levels and stimulate your senses.  Drinking this throughout the day may also help you decrease your stimulant (coffee and caffeinated tea) intake, while still feeling cozy with a mug of hot drink.
  2. Dance to Justin Timberlake Music Videos. This just in: music videos are specifically made to get you up, moving, and smiling. Research also shows that dancing eases SAD symptoms, stress and anxiety. I’m a fan of VEVO, but the YouTube works, too.
  3. Adopt a new favorite sugar-free baked goodie. In the winter time, all I want is to bake comfort foods. But sugar reeks havoc on your immune system, your intestines where feel-good neurotransmitters like dopamine are produced, and your mood.  My favorite sugar-free baked goodie is a flax-pumpkin-muffin in a mug. It takes about 90 seconds to make and is super cozy.  (Recipe below.)
  4. Lend a loan on Kiva. Kiva is an international non-profit that bridges the gap between lender, loan and entrepreneur. On it, you become a lender and help a borrower grow a business, go to school, access clean energy or realize their potential. Loans are usually $25 and have a 97% return rate. Sharing and practicing gratitude for what you have through generosity is an instant mood-lifter. I usually have two loans active at any given time, supporting women entrepreneurs and students make their dreams a reality.
  5. Meditate on light and love. Sometimes our mind can change our mind.  A few moments of blissful guided meditation focused on our own Light and Love absolutely beats the winter blues. Try my Guided Meditation called “Own Your Light.” (Real talk: I even listen to this myself!)

I hope these little tips help you as much as they help me. Let me know which you try (or try all 5 in one day).

Happy Shining, even in the gloom.

-lisa

Flax-pumpkin-muffin in a mug Recipe.

In a microwavable mug combine:

  • 1/4 cup flax meal
  • 1 tbsp coconut oil
  • 2 tbsp canned pumpkin
  • 1 tsp baking soda
  • 1- 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 egg
  • Optional honey if you need something super sweet

Stir ingredients well. Then microwave for 50 seconds. Allow the mug cool once removed from microwave. Eat with a tiny spoon so it lasts longer. So easy and nutritious!

mug-muffin