5 Reasons Mindfulness Is The Ultimate Success Habit
by Matt Tenney February 29 2016

Matt Tenney served more than five years in prison for attempting to embezzle government funds. During his time in jail, his approach to life changed — leading him to live as a monk for three years and then share his experiences with the world (chronicled in his popular book, Serve to Be Great: Leadership Lessons From a Prison, a Monastery, and a Boardroom). One of his biggest influences is his mindfulness practice; here’s why.

Wouldn't it be nice if there were a pill we could take that would improve nearly every area of our lives? In a way, there is. It's called mindfulness.

Mindfulness is defined as a mental state that you reach by focusing on your awareness of the moment and your physical self (and accepting all that comes with it — feelings, thoughts, breaths). Being mindful takes just about as much effort as taking a pill, but it's something we can do as often as we like. And, when practiced correctly, there are no negative side effects. Although practicing mindfulness can't solve every problem in our lives, it can solve the most important ones.

It very well may be the ultimate habit for success in life; here's why:

1. Increased productivity

Mindfulness training boosts productivity in two key ways.

First, the practice helps us filter through the chaos of the mind so that we can have better clarity on what's actually important. By improving clarity on what's truly important, it's possible to do less, using less time, and actually be more productive than ever before.

Second, mindfulness training allows us to transform all of the simple, mundane moments of our lives — moments we usually think of as "downtime" or "wastes of time" — into some of the most productive moments of the day.

2. Greater influence

A key element of our success, both personally and professionally, is our ability to effectively influence others. There are no better ways to build influence with other people than to understand their needs and help them meet those needs. Mindfulness training changes our brains in ways that help us do just that.

One of the earliest studies on mindfulness training showed that mindfulness practitioners had measurably thicker insula than do non-practitioners. The insula is a part of the brain associated with empathy.

3. Better decision making

Although we might not like to admit it, we all have biases wired into our brains. These biases often cause us to make decisions that are less than optimal.

Mindfulness training helps us develop the refined levels of self-awareness that are necessary to see our biases objectively, before they influence our decisions. Equally important, mindfulness helps us develop the mental agility required to be able to make decisions that are outside of our comfort zone.

4. Improved health

There is now decades of research showing how mindfulness improves physical health in a wide variety of ways. Based on this research, one could make a good argument that practicing mindfulness might be the healthiest thing we can do.

5. Happiness

The most robust methods of mindfulness training were originally constructed with only this purpose in mind: to realize unconditional happiness. This is actually how I first discovered the practice, while spending five and a half years confined to military prison. About one year into my sentence I learned about mindfulness and began practicing very diligently.

After about six months of practice, I noticed something that really surprised me. I was happier right there in a military prison, with nothing, than I'd ever been in my life.

This is one reason I consider my time in confinement to be the most valuable gift of my life. I now know that the only thing I require to be happy in life is to be alive and breathing and free of biologically created mental illness. My happiness is essentially unconditional.

Unconditional happiness is something that you can train to develop by making the effort to be mindful during as many of your daily activities as possible.

It doesn't really matter what your motivation is for beginning the practice of mindfulness. You may want to be more successful, or you may want to realize unconditional happiness, and you're okay with becoming more successful as a side effect. Fortunately, if you practice mindfulness correctly, you can realize both greater success and greater happiness.

© 2016 Matt Tenney, author of The Mindfulness Edge: How to Rewire Your Brain for Leadership and Personal Excellence Without Adding to Your Schedule.

The seven Chakras of the body are energy centers that allow your self to receive, internalize, and also diffuse life energy. They are capable of “transforming energy" and influencing change within yourself or personality.

Bear in mind that the state of each of your Chakras at one time can be under-active, healthily balanced, or over-active.
Consciously or subconsciously, you can either activate or obstruct these Chakra energy sources through your thoughts, feelings, or actions. Here are ways to help activate them for self-improvement:
1. Crown Chakra – For Enhancing Your Spirit Energy
The Crown Chakra or “Sahasrara" is located on the top or “crown" of your head and its color is violet. Energy from the Crown Chakra creates the experience of “transcendence" and associates yourself with a higher purpose, consciousness as well as vision.

Obsession with materialistic things is the number one factor that blocks energy in this Chakra.

How to stimulate your Crown Chakra:

Pray regularly or participate in religious activities – this helps you revisit and get in touch with your spiritual origins
Meditate – this allows you to tap into your higher consciousness
Sing your heart out – helps you get in touch with your inner self.
2. Third-Eye Chakra – For Enhancing Your Integration Energy
The Third-Eye Chakra is also called Anja and its color is indigo. It is located in between your eyes, and its energy is manifested in yourself as “intuition." It works in relation to your left and right brain processes, integration of your male and female sides, wisdom, and holistic experiences.

“Busy life" with almost no more time for personal reflection is one of the major blocks to the energy harnessed in this Chakra.

How to stimulate your Third-Eye Chakra:

Be still often – get in touch with your mind, body, and nature
Take a walk – to stimulate or create good balance in you so you can sit still and write down your thoughts
Take up a creative activity – e.g. write poetry, draw, or paint
Clear the excess clutter from your work and life

3. Throat Chakra – For Achieving Meaning Energy

Throat Chakra is also know as Visuddha. Its color is blue and it is located in your throat. The energy from this Chakra is associated with “communication and expression" and has to do with beliefs, language, and metaphors.

Lack of focus and disorganized thoughts are the major blocks to this Chakra’s energies.

How to stimulate your Throat Chakra:

Say what you are most afraid to say
Try journal writing to get in touch with your inner thoughts or reflections
Illustrate your thoughts through art, maps, charts, or diagrams to help visualize whatever it is you want to say
Use metaphors to create new meanings or perspectives
Talk with other people.
4. Heart Chakra – For Improving Your Community/ Connection Energy
The Heart Chakra or Anahata is located at the center of your chest. Its color is green and it deals with all aspects related to kindness and loving. You experience its energy as feelings of “connection" as you relate with others, participate in relationships, or engage with others in collaborative effort.

Isolation blocks energy from this source, most especially if you cut off yourself from a support system or from receiving emotional support from other people.
How to stimulate your Heart Chakra:
Spend more quality time with your loved ones
Connect with other people
Participate in discussions
Develop supportive “learning partnerships" with others.
5. Solar Plexus Chakra – For Harnessing Your Control Energy
The Solar Plexus Chakra is also called Manipura, its color is yellow, and it is located in your stomach area. Its energy is manifested in one’s feelings or experiences of “clarity" and is closely associated with one’s sense of power, confidence, and self-control. Individuals with overactive SP Chakra is often regarded as arrogant.

Absence of planning and lack of order causes major blockage to the energies from this Chakra.

How to stimulate your Solar Plexus Chakra:

Create order, structure, guidelines or some form into your life
Match your tasks to your personal energy level – do all your creative high-energy activities in the morning (if you’re a “morning person") and your minor tasks or routine activities during night-time
Expose yourself to more sunshine.
6. Naval Chakra – For Boosting Your Activity Energy
The Naval Chakra is also called Svadisthana energy source. Its color is orange and it is located in your lower abdomen. This Chakra relates to one’s feelings and sexuality, and is also associated with movement, creativity, doing, and achievement. Its energy translates into “excitement".

Inactivity because of self-doubt and/or procrastination is the major block to this source of energy.

How to stimulate your Naval Chakra:

Connect emotionally with others
Do things in stages or step-by-step phases instead of all at once
Try soothing/sensuous water exercise
Do yoga.

7. Root Chakra – For Kindling Your Existence Energy
The Root Chakra a.k.a. the Base Chakra or Muladhara is located in your tailbone and its energy color is red. This Chakra is connected to one’s sense of security, self-preservation, or survival.

“Self-sabotage" or negative self-talk filled with self-doubt is the major barrier in activating this Chakra. NOTE: The most serious issue with this is that unless you are able to deal with your self-doubts, you are also limiting your access to all the other 6 Chakras or sources of energy.

How to stimulate your Root or Base Chakra:

Confront and challenge your self-doubts to stop “sabotaging" yourself
Visualize your tasks as completed and imagine the sense of achievement you will feel when you finally accomplish them
Listen or stay in tune with your body and learn to relax or release any tensions you’re feeling when facing challenges
Share your concerns and get support from others.
The 7 Chakras are both interdependent and interconnected with each other. They help improve and develop the entire person – both his/her irrational and rational selves, emotional and intuitive sides, his/her aesthetic and pragmatic tendencies, as well as material and spiritual characteristics.

You can help activate your 7 Chakra energy sources by following the tips above to improve your self and your daily life.

Let Depression Be Your Guide: 4 Tips On How To Use It Wisely
By: Will Donnelly, based in Hawaii

Now that the sparkle of holiday lights has faded, winter’s darkness and chill has fully set in. Few of us are surprised when we find ourselves feeling stuck and probably at least a bit depressed. Like a stern schoolmaster, winter extracts from us qualities we would never have brought out ourselves intentionally.

Depression is a mercurial thing. Does a feeling of heaviness greet us when we awaken in the darkened morning? Is it a fleeting bad mood? Are we just “processing” something? Depression is one of the most common mental disorders in the United States and countless self-help books address it. We dread it. And shame does not take long to follow.

But as we know that the darkness helps us see the stars, these “stars” can metaphorically represent the subtle patterns in our own lives. These patterns (clues) are hard to read during normal busy days. But in the quietude and darkness of winter we begin to notice patterns otherwise unnoticed. Though it is often grueling effort, in time we come to understand that this darker period is fertile ground for us to do deeper work, work that can set us free if we let it, gritty work that we would probably not do otherwise.

What is this work? Observation.

For those of us committed to living life fully and consciously, this is a gift rather than a curse, if we allow it to be*. As my recent essay explained, this difficult place we find ourselves in can be alchemical for us, both deeply informative and transformative.

In yoga, depression is an imbalance of the seventh chakra (one of the body’s seven energy centers), which is located at the crown of the head. It is our connection to Spirit, or Source. Energy moves in through this seventh chakra (the analogy of a radio receiver works well here) and is filtered by the sixth chakra, the intuitive mind. We get a sensation or a gut feeling: “don’t walk down that dark alley”, for example, or “write that book”, “take an art class”.

When the seventh chakra is open and balanced, we are in the flow, tapped into our life purpose, and connected to doing what we love. When this chakra is imbalanced, we are out of touch with our life purpose and feeling disconnected from that which is meaningful. Here, depression sets in—that feeling of hopelessness that can impact us in truly devastating ways.

In my personal experience, handling the more superficial depression helps in staving off the deeper depression, so it’s a valuable investment of our time.* Do these suggested activities each day to help turn your depression into a treasure trove of spiritual gold:

Move
Exercise boosts your mood. Any exercise that gets you body flowing works - walking, biking, jogging, and so on, is great but yoga can be helpful as it is intended specifically to balance the seven chakras. In a class, see if you can focus on inversions safely.

Write
Journaling is good for the mind. Grab a journal and put it by your nightstand. Before you get out of bed to go to work etc, write free form. No edits, no worries about structure. Just let it all out on the page. (Check out Julia Cameron’s The Artist’s Way for helpful hints on how.)

Listen
Meditation is listening (observing). Spend quiet time (maybe after writing in the a.m.?) and listen to any discomfort you are having. Just notice.

Pleasure
Joseph Campbell has said follow your bliss. When you listen to your gut/intuition, what comes up? Before the doubt, is there a joy? Follow that. Sit with it, and write about it. See if there is some small thing you can do today to activate this pleasure principle. This way, you begin to feel your way to your own magnificent future, rather than just intellectualizing it. Use your pleasure emotions as an emotional guidance system—your own personal inner GPS.

*Note: This essay addresses minor depression. If you are experiencing major depression, please reach out for professional support.
Will Donnelly is a nationally recognized, certified yoga teacher and writer. He has been a pioneer in the field of yoga, developing Practical Yoga, and co-creating a yoga–reality series for fitTV (Discovery Communications). As a writer and teacher, Will encourages all students to trust their impulses and find their true voice. Will currently lives on the Big Island of Hawaii, where he leads weekly yoga and writing classes at Kalani. He also leads several popular Practical Yoga adventure and healing retreats throughout the year, with information to be found at WillsPracticalYoga.com

by Rachael Kable, January 4 2016

What's the point of an affirmation? A few years ago, I wasn't sure of the purpose and didn’t think affirmations could really change anything. After all, they’re just words, right?

Words, yes. But the meanings behind them are much more powerful than I realized. Our thoughts do shape our reality, and now I choose to create a more vibrant, positive, and loving one.

We can move into 2016 in fear of the unknown or nursing disappointment from times of the year that didn't live up to our expectations. Or we can choose to kick off the new year believing in ourselves and our dreams and appreciating the goodness in our lives.

Spend a few minutes on each affirmation below, imagining that the words and their meanings are raining down on you like a rain shower.

You might also want to write down your favorite affirmations and stick them on your mirror or your fridge, to let their positive effects build on each other over time.

1. I am moving closer to my dreams.
Every day takes us further along our paths toward our goals, dreams, and aspirations.

2. I love myself and the people around me.
It feels good to feel and share love. The more we acknowledge the love in our lives, the more we realize it's there.

3. The world needs my uniqueness.
There is no one in the world exactly like you! Own your uniqueness and know that everything about you is what makes you special.

4. I wake up each morning with intention and purpose.
By knowing our “whys” we connect to motivation, drive, and determination.

5. I am ready to create amazing memories.
I'm here and I'm excited to have new experiences this year, which will absolutely be worth remembering!

6. I am powerful in so many ways.
Honor your gifts, your talents, your efforts, your achievements. Your best efforts are powerful.

7. I create time for my hobbies and activities I enjoy.
Deliberately make time for the things that light you up and help you feel fulfilled.

8. Every day, I learn and continue to grow into the best version of myself.
We experience so much in just one day! When you are open to learning new things, you can choose to grow into the best version of yourself.

9. I am supported, safe, and free.
Bring your attention to the people who support you, the safety you have with a roof over your head and the freedom of being able to make so many decisions for yourself.

10. I am grateful for everything in my life.
We can choose to feel bitter for what we do not have or we can choose to appreciate what we do have. Even the tough times are learning experiences and allow us to be challenged and rise up.

11. I accept, love, and appreciate myself, exactly as I am.
We swooned when Mark Darcy told Bridget Jones he liked her, just the way she was. It's something we would love to hear, so why not say it to ourselves? After all, we do deserve to be accepted, loved, and appreciated, just as we are.

12. I listen to my needs and prioritize self-care.
To be the best version of yourself, you need to take the time to “fill your own cup.” Stop and ask yourself what you truly need, then do it!

13. I radiate love with smiles.
Lavish your smile on the people around you and feel the love.

14. I am open to abundance, joy, and pleasure.
When we are open to positive experiences, we are more likely to recognize them when they appear in our lives.

15. I'm excited for what's to come.
We can fear the future and the unknown or we can expect that the best will happen. The only thing that will be different is the way you get to feel right now.

16. Today is meaningful, important, and special.
Let's move into 2016 with purpose, knowing that every day is truly special. It's a leap year, so we have 366 days to choose who we want to be and what we want to do! Let's make them worth it.

The most fortunate are those who have a wonderful capacity to appreciate again and again, freshly and naively, the basic goods of life, with awe, pleasure, wonder and even ecstasy."

Abraham Maslow

We can choose to calmly breathe through the storms - whether the storms are within our own being, our relationships, our environment or in our world.

That is the practice. In those times we get to choose love over fear & calm over chaos. That is the practice. That is life. What will you choose? Practice on.

Exerts taken from www.manduka.com

by Dr Roger Landry, 8 November 2015

When I was in medical school in the 1960s, the prevailing belief was that once we reached physical maturity, our brains ceased to make new brain tissue. Therefore, all of the conditions associated with aging gradually depleted the neurons in our brains, causing them to atrophy until we eventually succumbed to dementia … Depressing, right?

Fortunately, we were wrong. We’ve since learned that our brains are not the static organs we once thought they were. They are actually dynamic and have the incredible potential for growing, rewiring, and healing.

Neurogenesis, or the ability to make new neurons, and neuroplasticity, the ability of the brain to reorganize and build new neural pathways, continue well into old age, which means that we are, in fact, "architects" of our own brains.

With that in mind, and in honor of November's National Alzheimer's Disease Awareness Month, I'd like to share the two most important things we can all do to prevent brain decay:

1. Keep learning new skills (they're a virtual fountain of youth).

Think of the brain as 100,000 miles of interconnected roads, or neural pathways. Every time we learn something new, recall a fact, or recognize someone, messages travel like cars along these pathways at nearly 300 miles per hour to get us to our destination (i.e., enable us to perform a task).

For example, say you want to learn something new, like the list of presidents or how to play a song on the guitar. Think of that skill as a destination, like Boston. Once you’ve learned that skill, you’ve built a neural pathway to the city. Keep doing it, and you’ve soon created a better, faster freeway to get there.

But stop using that road, and eventually potholes develop and you won’t be able to get there as fast or at all.

Atrophy of the brain used to be viewed as a side effect of aging. Now, we know this may simply be a lack of use.

In other words: Use it or lose it! When we use the skills and knowledge we have, the many connections in the brain remain in the best shape they can be. Don’t use them, and they become more difficult to use through a process known as synaptic pruning, in which the brain atrophies in areas where these functions are rarely used.

So what do I recommend? Continue doing those Sudoku puzzles, playing the guitar, speaking a second language, and cooking new recipes. Neuroplasticity and effective neurogenesis can only occur when the brain is stimulated by environment or behavior.

And the added benefit of learning something new? When we are fully focused on a task, we become mindful and less stressed. Which leads me to my second point:

2. Use mindfulness to manage stress and protect your brain.

Stress, quite literally, rots us from within. The chronic stress that is accepted as part of our modern world is destructive to our cognitive function and raises our risk of dementia.

Within the hippocampus, the memory area of our brains, new cells appear. However, not all survive because stress and depression decrease neurogenesis. The hippocampus, in fact, is one of the first areas affected by Alzheimer’s disease, bringing into question just how large a role depression and stress are in the development of the disease.

Sadly, we as humans are the only mammals (as far as we know) capable of self-inducing the stress-producing “fight-or-flight” mechanism with our thoughts.

In other words, we can get ourselves worked up over a missed deadline and trigger the same bodily responses as though we were suddenly trapped in a cage with an angry lion. And we can maintain that level of stress for days … weeks … months … even years after the threat is gone.

How can we combat this? Rather than let your thoughts become the driver of your emotions, observe your mind as it begins to get wound up with worry and negativity.

Simply practicing mindfulness and observing your thoughts puts you back in control so that your emotions don't trigger the stress response. Don’t judge your mind; just notice. Wow, look how my mind is getting itself all out of joint over this thing. This reminds you that you are not your mind — and that you can control what you think. This will result in lowering your stress.

The bottom line: By keeping your mind engaged and managing the self-induced stress response, you can help your brain continue to function at high levels for a lifetime.

Interesting stuff ... no harm in adding it to your daily routine, at the very least your body will love the nice deep breaths.

Plant your feet firmly into the floor, about hip distance apart (comfortable for you to squat), maintain natural spinal alignment, cross the left arm over the chest and take hold of the right earlobe, squeezing it between your thumb & forefinger, then right arm crossed over taking hold of the left ear lobe.  Take a deep inhalation going down into a squat and then exhale as you stand.  Repeat for 1-3 minutes.

The exercise needs to be done at least 5 days a week to be beneficial.

by Shannon Kaiser

When I was plagued by choronic anxiety, I woke up every day with a weight on my chest. I had trouble breathing, broke into cold sweats constantly, and would burst into tears with no warning. To make it through the day was truly a challenge.
Many people suffer from Generalized Anxiety Disorder, and, fortunately, the problem is slowly being destigmatized. Being open about our struggles is the best way to start healing them. If you have a loved one who’s dealing with anxiety, your support and acceptance can make a huge difference in their recovery.

That said, it can be easy to derail someone’s progress or alienate a friend if you aren’t aware of and sensitive to their struggles. With that in mind, here are seven common statements you might think are helpful, but really aren’t — plus what to say instead.

1. Don’t say: “You have a lot to be grateful for.”
Anxiety is attack on self — fear manifested into projected outcomes. Most people with anxiety have spent an enormous amount of time focusing on gratitude. When you say “you should be grateful,”the anxious person hears, “I am not doing enough to be happier. I’m not grateful for enough in my life.”

People who suffer from anxiety are already dealing with guilt and shame. This statement implies that you think they aren’t doing enough. If there’s one thing you can count on, it’s that anyone suffering from chronic anxiety is trying with every fiber of their body to be happier.

Instead, try: “I appreciate you.”
When I was in the clutches of anxiety, my mother told me, “We are so happy you live close by, and we appreciate you.” Hearing those words reminded me that I was enough as I was, and that I was valued. Appreciation is stronger than gratitude, and everyone needs to know they are appreciated.

2. Don’t say, “You should meditate.”
This goes on the list of things that every anxiety sufferer has tried, and probably does regularly. Just because something works for you, don’t assume it will be a magic bullet for someone else.

Instead, ask: “What brings you peace?”
Meditation is one path to peace. It's not one-size-fits-all, and the goal is to find peace, however you can. Telling an anxious person what they should do is never going to make as much of a difference as much as helping them

3. Don’t say, “Everything will be okay.”
This is not helpful to someone who is suffering from anxiety, because anxiety projects illusions.

Instead, try: “I am here for you. I will support you.”
Anxiety is an incredibly isolating experience, so reaching out to say, “I am here to help you and be a friend” makes a world of difference for sufferers.

4. Don’t say, “Just be happy.”
This implies that the disease this person is dealing with is actually just a matter of willpower and personal focus. That’s disheartening and condescending.

Instead ask, “What can I do to help you feel happier?”
This gives the power back to the person feeling stuck, and communicates to them that you’re on their team. It’s incredibly reassuring to feel that someone is there for you, helping you move forward.

5. Don’t say, “It’s all in your head.”
Yes, it’s a mental issue, but this statement suggests that you just need to handle your irrational thoughts. It totally trivializes feelings that are crippling.

Instead, try: “Let’s go have some fun.”
The less you get stuck in your head, the easier it will be to feel more joy in the moment. Walk in a park, visit a bookstore together, or take a yoga class. Engaging in activities together helps keep your mind present, pushing anxiety out of the prime spot.

6. Don’t say, “What do you have to be anxious about?”
This is an incredibly common thing for anxious people to hear, but it’s also terribly condescending. It suggests that you think the person doesn’t deserve to feel anxious based on the limited information we have about their life.

Instead, try: “How can I help you feel less stressed?”
You have to assume you don’t know what’s really going on with someone. We almost never know the deepest struggles people are facing. Rather than operate based on the surface knowledge you have, offer to lend a hand. Show you’re there and willing to lighten their burden.

7. Don’t say, “There are people with much bigger problems.”
Anxious people generally know this, and already feel guilty about the anxiety they are suffering for that very reason. Being reminded of it actually makes them feel worse.

Instead, try: “I’m really sorry to hear that. Do you want to talk?”
Are you sensing a theme? What anxious people don’t need is prescriptive advice that most of us aren’t actually qualified to give. The most helpful thing anyone can do is be encouraging, offer support, and withhold judgment.

Anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older — that’s 18% of the population.

If you or someone you know is suffering from chronic anxiety seek professional help and support from loved ones.

If you want to go deeper on this topic and heal anxious tendencies, check out my book Adventures for Your Soul.

The following exerts are taken from Dr Libby Weaver's new book "Exhausted to Energised" - a fascinating read.

"The nervous system makes countless decisions about so many things each day. And night. Fundamentally, we are hardwired for survival. However, in this day and age, the messages from our environment can easily signal to our nervous system that our life is in danger when it isn't. And that can have significant consequences for our energy.

The autonomic nervous system

The ANS "runs" our body behind the scenes and its not under our conscious control.

There are three parts to the ANS. They are the sympathetic nervous system (SNS), the parasympathetic nervous system (PNS), and the enteric nervous system (ENS).

In general, the SNS and the PNS have opposite functions. When we are under stress, the SNS raises out heart rate, increases our respiratory rate, releases stress hormones, and shunts blood away from the digestive tract to the muscles so that we can run away from or fight whatever is threatening us.

If organ systems in the body are unhealthy and therefore stressed themselves, or if we are mentally or emotionally stressed, that increases the sympathetic load as well.

The SNS by its very nature is catabolic, meaning that it breaks down muscle tissue due to the increased amounts of secreted cortisol (a stress hormone). High-intensity exercise is also sympathetic in nature.

The PNS is able to do its wonderful work overnight, provided we go to bed early enough, because cortisol - a hormone linked to energy, body fat and inflammation, naturally starts to rise around 2am.

The SNS and the PNS are designed  to balance each other out. We are not supposed to be "stuck" in SNS dominance, yet far too many people today do live in SNS dominance, which is damaging their heath and energy.

Adrenalin - one of the hormones behind SNS dominance - is one of the major hormones that drives humans to feel anxious, and decreasing its production is key to shifting this.

What activates the SNS? Caffeine and our perception of pressure and urgency. What activates the PNS? Lengthening the exhalation of breath. And from PNS activation, energy is sustained, even, centred, focused and yet calm. Constant SNS dominance is draining and unsustainable because of the hormones involved.

Reducing the sympathetic load is essential for great energy if the SNS is dominant. Movement is important, but it is best approached from a gentle angle and with a nurturing attitude, rather than at a go-go-go speed. Far more effective exercise for SNS-dominant people is breath-focused and restorative, such as t'ai chi, qi gong, yoga, or any exercise this is done slowly and while being conscious of the breath.

Once the nervous system is better balanced, energy, sleep and mood quality will all improve, and you will most likely find that this concept is game-changing to the way you approach your body, your health and your energy."

"We often forget that we are nature. Nature is not something separate from us. So when we say that we have lost our connection to nature, we’ve lost our connection to ourselves." Andy Goldsworthy

Ideally, balanced tensile forces in our fascia & musculature structures work together to support our body with movement that is comfortable & efficient.

However, by adulthood, dysfunctional alignment & faulty breathing can become ingrained in our neuromuscular patterning, making this ideal hard to realise.

When these bad habits are adopted, people work themselves to exhaustion just moving through the day, because it takes double the effort to slouch that is takes to stand & move from the centre of their bodies.

Culture & lifestyle reinforce these weaknesses, because it has become commonplace to sit & exercise with misaligned, compressed spines.

Good posture is effortless, arising from deepening of the breathing process, the balance of tensile forces, & relaxation in the nervous system.

Above text exerts taken from Michaelle Edwards, YogAlign - Pain Free Yoga From Your Inner Core

by Robyn Srigley, July 26 2015

7 Hormone-Balancing Foods For Glowing Skin

Our skin is the protection we have against the elements. For those with glowing, smooth and clear skin, it's also a source of pride. For others, plagued with acne, eczema and other skin conditions, showing their skin can be a source of anxiety. This is especially true if you're a woman with a hormonal imbalance.

Be it teenage acne, PMS-related breakouts or dry skin from menopause and hypothyroidism, our hormones can wreak havoc on our skin.

No need to fret! Mother Nature provides us with everything we need to be glowing, inside and out. When combined with a healthy diet, exercise plan and a positive attitude toward stress, the following seven superfoods can help create the glowing skin and balanced hormones you’ve always wanted.

1. Berries

Berries of all types — blueberries, strawberries, raspberries, etc. — are fantastic for glowing skin and balanced hormones. Since they contain high levels of antioxidants, they're packed with free radical-fighters that will fight aging on the skin and internally. Berries are also a low-sugar, high-fiber fruit, making them perfect for balancing blood sugar and therefore, our hormones and PMS-type symptoms.

2. Turmeric

This supreme superfood is getting a lot of positive attention recently, and rightly so. Not only does is reduce pain and fight cancer, this wonder spice is fantastic for our skin. Like berries, turmeric is very high in antioxidants. It also decreases inflammation, a leading cause of skin problems.

It's easy to use topically: just mix it with yogurt, milk, water or honey for a DIY mask. Of try it internally to combat oxidative stress that can lead to PMS and problem skin.

3. Walnuts
Walnuts are often thought of as a brain food, but their high omega-3 content also makes them a wonderful addition to any glowing skin diet. Omega-3 fatty acids have been shown to balance the depression, anxiety and mood swings associated with hormonal imbalances. These healthy fats also reduce inflammation and balance insulin, a leading cause of acne in women.

4. Liver

Don’t run away! Although many of us dislike (or downright hate) eating liver, there are still ways for you to get this powerful superfood. Liver is full of fat-soluble and skin-glowing Vitamins A and D, as well as minerals like iron, calcium, magnesium and zinc. Zinc is an essential nutrient for both hormones and skin with its immune modulating effects.

Try mixing ground liver into meat sauce or taking desiccated liver tablets if you don’t want to eat this organ meat.

5. Oats

High in fiber and full of silicon, oats are a no-brainer addition to the skin-brightening diet. Silicon is a trace mineral that promotes firmness and strength in body tissues, while also helping skin retain elasticity, slowing the signs of aging. Just make sure to choose a gluten-free source of oats — these grains are often contaminated with potentially inflammatory wheat and/or gluten, not a good thing for balancing hormones.

6. Avocado

Avocados are full of healthy fats that help stabilize blood sugar. Packed with skin-calming minerals like potassium, magnesium and calcium, avocados are also a potent source of antioxidants that help your body squash free radicals. More good news for women with estrogen dominance or related conditions like PCOS, endometriosis and fibroids? This little powerhouse contains a plant sterol with anti-estrogen properties, making it an important part of a hormone-balancing diet.

7. Broccoli

Broccoli is a member of the delicious and extremely nutritious cruciferous vegetable family. It's full of blood sugar-balancing fiber plus anti-aging Vitamins C and A, and contains estrogen-balancing molecules sulforaphane and DIM. Both molecules have proved to be helpful balance hormones as well as diffusing hormone-related skin conditions like acne.

Honorable mentions

While this list is by no means exhaustive and almost any nutrient-dense food will help with skin woes, here are a few more worth mentioning:

Lemons
Sweet Potatoes
Beets
Raw, unpasteurized sauerkraut
Cacao
Green Tea
Kale and other leafy greens
Sardines
Water
The basis of any good diet, whether you're eating for the health of your skin or now, is whole, real foods and clean water. Regularly adding these foods to your diet will have a big impact on your skin and hormones over time!

by Dr. Eva Selhub - 15 July 2015

6 Powerful Spices That Can Boost Your Energy

Whether you’re looking to better your performance in the bedroom, boost your brain at work, or improve your stamina at the gym, adding powerful plant substances to your diet can help you get there.

While Traditional Chinese Medicine and Ayurvedic Medicine have known this for thousands of years, Western science is now catching up to discover that many spices provide powerful anti-inflammatory and energy-boosting effects, even in small doses. Bonus: They also offer antioxidants that can help you become healthier.

From curry to cloves, here are six of my favorite herbs and spices to help boost energy. They’re even easier to remember: they all start with “C"!

Curry Powder

This flavorful mixture of spices contains turmeric, which gives it its notable yellow color, and fenugreek.

Turmeric is composed of curcumin, known as a powerful anti-inflammatory and antioxidant. In fact, studies show that it may even have cancer-fighting benefits, can reduce pain, and can improve brain, cardiovascular, gastrointestinal and lung functions.

Meanwhile, fenugreek also contains potent antioxidant properties and has been shown to increase both the male and female sex drives.

How to Use It: Add curry to soups and stews, or sprinkle some over vegetables with a dash of olive oil before roasting.

Cinnamon

This classic spice does more than help create a festive feel around the holidays.

Studies have shown that it can also help lower blood sugar levels and improve heart health. Plus, it has antioxidant and anti-inflammatory properties, and assists with anticancer and antimicrobial (anti-infection) activity.

Traditionally, this spice has been used to improve libido in both men and women, though that hasn’t yet been scientifically validated.

How to Use It: Take a teaspoon of cinnamon in your morning coffee or tea, or add it to apples and oatmeal.

Cumin

Though a main component in curry powders, cumin can also pack a punch when used on its own. It’s a powerful anti-inflammatory and antioxidant. In Traditional Chinese Medicine, cumin has also been used to help with low sex drives.

How to Use It: I love throwing a tablespoon into soups or stews, and on my sweet potato mash.

Cayenne Pepper

This spice’s active ingredient is capsaicim, which is good for the heart, arteries, blood and digestive system. Not to mention that it’s also a potent anti-inflammatory and anti-oxidant, has strong anti-cancer activity, and helps boost metabolism.

How to Use It: Add a teaspoon to spice up your breakfast eggs. Or, combine a tablespoon with a teaspoon of paprika to punch up tomato sauce.

Cloves

This aromatic spice was used by the ancients to improve libido and sex drive. Today, it’s also known as a powerful antioxidant, aiding in digestion, reducing inflammation and helping with wound healing.

How to Use It: Cloves can be a great addition to tea or hot cider.

Coriander

Coriander comes from the dried seed of cilantro. It acts as a detoxifier and can aid with digestion, hormone and mood balance. Plus, it also has antioxidant and anti-inflammatory properties, and is a good source of minerals like magnesium, iron and manganese.

How to Use It: Add coriander to your soups, stews or meat dishes. In the form of cilantro, this herb can also be used in salsa, salads or as a way to spice up any dish.