Yoga and Your Heart

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When I turned 40, I was overweight and showing signs of being diagnosed with hypertension and high cholesterol, all considered precursors for the development of cardiovascular disease (CVD). I feel blessed as it was the same year that I discovered yoga! By showing up on my mat for myself on a regular basis, I was able to change behaviors that were not supportive of my mind-body health and longevity. I am now 60 and my blood pressure is actually on the low side and my LDL/HDL ratio is 1.3 (which for women is 1/2 the average risk for developing CVD) all without any medications. Is it possible that yoga can play a significant role in the primary prevention of CVD? Let’s check in with the latest research.

Randomized controlled trials (RCTs) are the gold standard research design and meta-analysis is a study design that typically is based on RCTs to systematically assess the outcomes of previous research to extract overall results about a particular body of research. In this month’s Current Problems in Cardiology, a meta-analysis that included 64 RCTs (16,797 participants) studying the effects of yoga on modifiable CVD risk factors was published, so this is hot off the press information! In the introduction to this research, it mentions that 80% of CVD is caused by modifiable risk factors, leaving only 20% due to perhaps family history or genetics (nuture versus nature). The most significant modifiable risk factors include hypertension, diabetes, hyperlipidemia and body weight. Yoga, as an ancient Indian practice, traditionally involves breath practices along with physical shapes and meditation, supporting the balance of the sympathetic and parasympathic parts of the autonomic nervous system. Such combination of exercise and relaxation has been studied and reported to reduce CVD risk factors.

It was my personal experience that yoga and all of its contemplative practices assisted me in reducing my overall stress levels and softened my ‘Type A’ personality that developed from a chaotic (AKA traumatic) childhood. As my stress levels came down, my opportunities to choose healthier experiences for myself expanded. I became a more conscious consumer, in what I ate, what TV and movies I watched, what news I read, and which people I engaged with. I started to notice what charged my batteries and what depleted my batteries and moved towards the uplifting experiences and away from the ones that felt dark and heavy in my body and mind. As a result, I lost weight (and friends), lowered my blood pressure and cholesterol levels, and discovered the freedom of setting healthy boundaries for myself, which is a lifelong gift I gave myself. But, if you don’t want to just take my word for it, take a look at this latest research that concluded yoga is effective in controlling those modifiable risk factors and can play a role in the primary prevention of CVD!

Yoga Effective in Preventing CVD

New Spring In-person Yoga Class!

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Can two decades of research be wrong about the benefits of direct neurofeedback for neuropsychiatric disorders?

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I don’t think so!

With the growing awareness around complex trauma and the corresponding increase in mental health challenges, such as anxiety, depression, and addiction, it is mission critical that the healthcare system take off the blinders and drop the belief that prescription medications are the first line of attack to address such challenges. Most health care insurance will now cover acupuncture and chiropractic services, which are considered complimentary and alternative medicine (CAM) practices, in addition to more traditional, conventional medical services for what ails the body. However, they seem more reluctant to turn to CAM when addressing what ails the mind. After twenty years of research, direct neurofeedback or transcranial direct current stimulation has been shown to relieve the symptoms of many neuropsychiatric disorders.

The mind is the different levels of consciousness that arises from the brain, the main organ of our neurological or nervous system in the human body. Therefore, the mind works through the organ of the brain to think, feel and decide what action to take or not. So when we are challenged by our mental health, we can work with the mind and/or the brain. Traditionally, medications were prescribed for the brain while psychotherapy was prescribed for the mind. But what if someone is not responding to the medications or doesn’t want to take medications at all? How can we then work with the brain directly, while also working with the mind? That’s where direct neurofeedback comes in.

With the growing understanding of the neuroplasticity of the brain, more noninvasive brain stimulation options have been explored. Neuroplasticity is the nervous system’s innate ability to reorganize itself towards health and balance in response to stimuli by creating new neural networks in the brain. This facilitates the neurons to regulate their responses to new situations. Direct neurofeedback communicates with the brain directly in its own natural electromagnetic language, gently stimulating the brain’s neuroplasticity, facilitating the interruption of the imbalances of the brain and supporting the development of a more balanced state. This approach trusts in the human body’s inborn ability to heal itself when the support structures are organic.

When someone has a history of complex trauma, the body and mind naturally adapt for survival, and symptoms of that adaption include, but are not limited to, panic attacks, obsessive-compulsive thoughts and behaviors, fibromalgia, self-harm behaviors, impulsivity, chronic fatigue, poor concentration and procrastination. The American Psychiatric Association produces a book, called the Diagnostic and Statistical Manual of Mental Disorders, creating labels for all of these normal human adaptations to a chronic hostile environment. The book might be more appropriately titled Human Trauma Responses. When the healthcare system wears this lens when offering healing modalities, it can begin to embrace person-centered care that involves personal choice, which trauma robs us of. Within choice of healing journeys, CAM options become more available when backed by decades of research. As a safe and affordable neuromodulation approach, direct neurofeedback has potential in many clinical uses.

If you would like to read more about this research:

Two Decades of Research on Direct Neurofeedback Supporting Mental Health

5 Intention-setting Ideas to Make Space

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This is the time of year that most people begin to formulate their New Year resolutions.  However, before we can add something to our lives, it is a good idea to get rid of something that no longer serves us to create space, and I’m not necessarily suggesting tangible, physical items, although the idea also applies to such an effort.

What I am suggesting during this last month of 2022 is to consider what might you release that drains your energy, so that you might invite in something that stokes your fire and energizes you to get up every morning.  Like the trees that shed their leaves in the winter to create space for the new life that will come in the spring, we too might need to shed something old to make room for the new.

Below are some intention-setting ideas to support you in creating some mental or emotional space in your mind-body, fertilizing the soil of creation for the new year.  It is my hope you will consider exploring one or more ideas and watch what blossoms in your garden!

  1. Take Stock.  Consider identifying and then writing about the biggest lesson you learned this year and what it has taught you.  Explore how the learnings have perhaps changed your way of being or your world view.  Have these learnings brought you more inner peace or anxiety?  If the lesson brought you anxiety, ask yourself why that might be and then identify how anxiety serves you.  Does it protect you from something?  Our emotions serve to inform us, if we simply give them time and space to express themselves.  Befriend your powerful emotions and then let them guide you when making decisions in the new year.  Once we befriend them, allow their expression and understand how they serve us, our emotions become tools in our tool kit for staying true to our authentic self, freeing up space for us to take up more space in the world!
  2. Gratitude. Perhaps writing down what and who you are grateful for in your life, and don’t forget to include yourself on this list!  Can you identify 3 aspects of yourself that you are grateful for and why?  Let the gratitude you feel be another guide when considering options in the new year.
  3. Support.  Although independence is an idealized ideal in our culture, most, if not all, of us accomplish life with the support of others.  Think about the people that you might have turned to for support this past year.  Who might have brought comfort, acceptance, and warmth to your heart?  Let their support remind you that you are not alone in this world, that humans are interdependent beings, and it is okay to not be okay and ask for help.  Let this sense of interconnectedness be one of your guides as you move into the new year as we collectively release the false belief that we must pull ourselves up from our own bootstraps when we are down.
  4. Giving.  Most of us are taught to give to others, whether it is our time, compassion, or care, which can make us feel good or resentful when all we do is give to others.  We are not taught to give to ourselves and instead are told we are being selfish if we ask for what it is we need or want.  Consider journaling about what you were taught about taking care of yourself, perhaps by the role models in your lives or your family culture, so you can weed your garden of any beliefs around self-care being selfish.  Self-care is mission critical and when we can provide it to ourselves (without guilt or justification), it creates space and allows us to move about our lives with more energy.  Can you identify ways you gave to yourself (in the name of self-care) this past year?  How were you able to do so?  Let the self-care steps you took this year lead you to more next year!
  5. Compassion.  As many of you have heard me say (more than once, I know), giving yourself compassion is the antidote to all that ails what being human entails.  Again, self compassion is not something taught to us, but it definitely is something we can learn if we understand that it will create space in our minds and bodies, freeing up our motivational energy to move forward with our dreams and aspirations in the new year.  Perhaps contemplate an experience from this past year when you experienced suffering (maybe you experienced a conflict with someone you care about, or did not succeed in something you wanted, or were physically ill).  Notice how you feel when you think of your suffering.  How does your heart feel?  Now ask yourself, “What did I need in that moment?”  Perhaps you needed comfort, soothing, or validation.  Try offering yourself what it is you needed, like you were offering it to a friend.  This takes practice, so click here if you are interested in listening to some guided self compassion meditations offered by Dr. Kristen Neff, a leading researcher on the transformative effects of self compassion.

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

New Year New Moon Vision Board Playshop

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5 Intention-setting Ideas to Honor a Rich and Diverse Culture!

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November is Native American Heritage Month!

In 1990, the President of the United States, George H. W. Bush, declared the month of November as National American Indian Heritage Month, thereafter commonly referred to as Native American Heritage Month to honor the traditions, languages, and stories and ensure the rich histories and contributions thrive with each new generation.  It recognizes the cultures of Native American, Alaska Native, Native Hawaiian and Island communities.

Below I have provided intention-setting ideas to consider celebrating Native American Heritage Month:

  1. Land.  One simple way to honor Native American Heritage Month is to learn more about the Nation that inhabited the land where you currently live.  Visit Native Land Digital to enter a zip code.  I currently reside on the land where the Tongva (“earth”) Nation settled.  The Tongva Nation wasn’t officially recognized by the state of California until 1994.
  2. Read. If you are an avid reader, perhaps consider reading a story about a Native American or one written by a Native American.  Some suggestions include:
    • Lakota Woman (Mary Brave Bird (Crow Dog)’s autobiographical history of the American Indian Movement. A civil rights must-read.)
    • The Heartbeat of Wounded Knee: Native America From 1890 to the Present (David Treuer. Chosen By Barack Obama as one of his favorite books of 2019.)
    • Firekeeper’s Daughter (Angeline Boulley. New York Times bestseller.)
  3. Visit.  If you prefer to learn through seeing more, perhaps a visit to a Native American museum or historical site might fit into your plans this month.
    • Hopewell Culture National Historical Park (Ohio)
    • Canyons of the Ancients National Monument (Colorado)
    • Ocmulgee National Monument (Georgia)
    • Gila Cliff Dwellings National Monument (New Mexico)
    • For a full list in the state of California, click here.
  4. Cook.  If your moving meditation is cooking, consider trying a Native American recipe.  The first step is to pick a geographical location and choose ingredients that naturally grow there.  Some starting points might include:
    • Cedar plank Salmon
    • Indian corn (or maize, from the Taíno name for the plant)
    • Three Sisters Succotash. “Three Sisters” refers to the main crops seen in many Native American nations throughout North America: corn, beans and squash.
    • Wojapi – Wojapi celebrates the wide variety of berries by bringing them together in a thick pudding.  The pudding is enjoyed by many tribes of the Great Plains including the Lakota, Cheyenne and Blackfoot tribes.
  5. Listen.  If you are a music connoisseur, perhaps listening to Native American music is more up your alley.  You can listen here!
  6. BONUS:  Watch on HULU:  Reservation Dogs!

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

5 Intention-setting Ideas to Support Others Navigating This Storm

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October is Breast Cancer Awareness Month!

Two of my dear friends are currently navigating this more intimate, personal storm of breast cancer as I send this newsletter this month.  I know I am not alone.  With the prevalence of this disease, most likely everyone knows someone that has or is attempting to deal with this constant battle for life.

So to support these strong beyond measure warriors, below I have provided some intention-setting ideas for your consideration.  It is my hope you will consider exploring one or more of these ideas to go beyond awareness into taking action to support those living with this disease and trying to find a cure.

  1. Research.  You might consider educating yourself on the current developments in research (National Cancer Institute and BreastCancer.org) or donating to organizations that focus on metastatic breast cancer such as StandUp2Cancer and Breast Cancer Research Foundation.  .
  2. Speak Up.  Consider spreading the word about free mammograms, especially during the month of October.  Also, the Centers for Disease Control and Prevention (CDC) runs the National Breast and Cervical Cancer Early Detection Program that offers free or low-costs mammograms.
  3. Listen.  When cancer becomes a part of your life, it takes front and center on the stage.  However, that doesn’t mean it is the only show in town.  People need other people to simply be there to listen.  Some days they might want to talk about the impact of the disease or the treatments, yet more often they may want to talk about all of the other aspects of their lives, like their family, pets, their favorite TV show, their favorite vacation spot or restaurant, or they may ask you to talk about yourself and what is going on with you for the distraction.  Perhaps consider keeping this in mind when you connect with someone in the current throes of the battle.
  4. Donate.  Consider donating blankets, hats or scarves to a local hospital with a cancer wing or chemotherapy center.  If you are a passionate knitter or crochet artist, perhaps you make some hats or scarves from yarn remnants from other projects and donate them.  Simply contact the staff at these facilities to ask if they might accept such items and where to drop them off.
  5. Write.  Perhaps you write a card or letter to those going through one of the most frightening times of their lives and drop it off along with a scarf or hat, letting them know that they are thought of during this difficult time.  This simply act to show you care can be quite meaningful.

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

5 Intention-setting Ideas to Help Save Lives

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September is Suicide Prevention Awareness Month and September 10th is World Suicide Prevention Day.
(Reprint from September 2021)Suicide is not an easy topic to talk about and yet that is exactly what is needed in order to reduce the growing rate of this tragedy.  Conversations can make a difference when someone is thinking about suicide.

Did you know that suicide is now the 10th leading cause of death in the United States, that, according to the CDC, suicide rates have increased by more than 30% in half of the states since 1999, and that the youngest person to kill themselves was only 6 years old?

Many of us will notice changes in people around us and get the feeling that “something is not right”. You may not want to say anything for fear you won’t know what to say if they confirm your concerns. While these conversations can be very difficult and confronting, just one conversation can save someone’s life by preventing suicide.

You may not be sure what to do to help, whether you should take talk of suicide seriously, or if your intervention might make the situation worse. Taking action is always the best choice. Here’s what you need to know to start saving lives today:

  1. Know – and look – for the warning signs.  There are several warning signs of suicidal thoughts that you may hear or see, such as:  1)  Seemingly harmless comments such as “I wish I was never born”, “I wish I wasn’t here” and/or “I wish I was dead”; 2) Withdrawing from friends and family and/or wanting to be left alone; 3) Having dramatic mood swings; 4) Impulsive, aggressive and/or reckless behavior; 5) Obsessed with death, dying or violence; and 6) Increasing use of drugs or alcohol.  Additional warning signs that the person’s thoughts may be moving toward putting a plan into action include:  1) Giving away their possessions or getting their affairs in order when there is no other explanation for doing this; 2) Saying goodbye to friends and family as if they are not going to see them again; 3) Their mood shifts from a sense of despair to calm; and 4) Taking action to secure the tools needed to complete suicide, such as buying a gun or stockpiling prescription medications.  Take any and all signs of suicide seriously.  If someone tells you they are thinking of harming themselves or behaves in a way that suggests they may be thinking of suicide, don’t dismiss or ignore the situation as many people who have killed themselves had expressed the intention at some point.
  2. Know the risk factors.  According to NAMI, the following are risk factors for suicide:  1) Previous suicide in the family; 2) Personal history of trauma or abuse; 3) Prolonged stress; 4) Agitation and reduced sleep; 5) A recent loss or tragedy; 6) Isolation; 7) Substance use and intoxication; 8) A serious or chronic mental illness; 9) Access to firearms; 10) Gender (men are 4 times more likely to die from their attempt) and 11) Age (under 24 and over 65 are at a higher risk).
  3. Ask questions!  If you sense something is not right and you have noticed some of the warning signs, connect with the person by asking them some questions.  Be sensitive and direct and ask some of the following:  1) How are you managing with what is going on in your life?; 2) Do you ever feel like just giving up?; 3) Are you thinking about hurting yourself?; 4) Have you ever thought about suicide, or tried to harm yourself, before?.  If they tell you that they have or are currently having suicidal thoughts, continue to ask the following questions: 1) Have you thought about how and when you would do it? and 2) Do you currently have access to the weapons or things that can be used as weapons to harm yourself?  Please know that asking someone if they are experiencing suicidal thoughts or feelings won’t push that person into doing something self-destructive. In fact, connecting with someone by starting the conversation and creating space for them to talk about their feelings may reduce the risk of acting on suicidal feelings.
  4. Know what to do.  If you become concerned that your friend or loved one may attempt suicide:  1) Stay calm (don’t fidget or pace) and don’t leave the person alone; 2) Ask what you can do to help, including “Can I help you call your therapist or psychiatrist?”; 3) If they ask for something, give it to them as long as the request is safe and reasonable; 4)  Don’t argue, threaten, or raise your voice, especially if they are experiencing hallucinations or delusions, instead be gentle and compassionate; 5) Don’t debate whether suicide is right or wrong; 6) Seek support by telling another family member or friend what is going on, by getting help from a trained professional, and/or encouraging them to call a suicide hotline number (i.e., in the U.S., National Suicide Prevention Lifeline: 1-800-273-TALK (8255)).  Even if your friend or loved one may not be in crisis, it is important to still offer and provide support.  Let them know you are open to talking about what is on their mind.  When listening, demonstrate you are actively engaged in the conversation by providing positive reinforcement, reflecting their feelings and summarizing their thoughts.  Actively listening can help your loved one feel heard and validated.  Reassure your friend or loved one that you care and are concerned for their well-being and that they can lean on you for support.  If your friend or loved one has attempted suicide, call 911 or your local emergency number immediately or take them to nearest emergency room if you believe you can do so safely.  Try to determine if they have taken drugs or alcohol, whether they are under the influence or may have taken an overdose.  As soon as possible, tell a family member or a friend what is going on for additional support as you don’t need to try to handle the situation alone.
  5. Do more.  Start a dialogue now.  Consider watching “13 Reasons Why” and ask others if they have seen it, what they thought about it, and when (i.e., at what age) they might consider it appropriate to have a proactive conversation with their own children on the subject.  Consider helping out at a crisis center or volunteer with an organization that makes house calls to isolated individuals, such as single, house-bound seniors, such a Meals on Wheels.  Share images and graphics on social media to promote awareness and reduce stigma.  Remember that your engagement might just might help prevent suicide by letting others know that there are people that care and that there are other options available!

As always, if you try any of these intention-setting ideas for holistic health, I would love to hear about the impact they might have had for you.  Please send me an email at linda@sanctuary4compassion.com to share!

October Sound Bath

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Immersing yourself in a positive environment that includes restorative yoga, Reiki, the sounds of 14 chakra-attuned crystal singing bowls and a guided yoga Nidra meditation will promote the body’s natural relaxation response and healing ability.  Crystal singing bowls resonate akin to universal love, spirit and source. The sounds are enchanting, harmonic tones that transform dissonance into resonance in the mind, body, heart and soul.

How might compassion factor into suicide prevention?

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I think most, if not all, adolescents experience some level of dissatisfaction with their bodies, especially now with the advent of social media. I remember when I went through puberty (yes, before social media), I was constantly comparing myself to my friends and the images I saw in magazines and on TV. I was born shortly before Twiggy became the “Face of 1966” in the fashion modeling world. My mother was obsessed with the latest fashion trends, so this unrealistic ideal was something that took a stong and lasting hold of our entire household. I didn’t measure up then and I don’t measure up now. It’s not hard to imagine how never being able to measure up to some impossible ideal within our families can lead us into the dark recesses of our minds, inviting that self-judgmental part to begin to lead us through life.

As our self-judgmental part grows, it tries to convince us that it motivates us to try and do/be better, that without it’s help we would become unmotivated and lazy. However, this is not true. In fact, research has shown that self-judgment puts us at risk for suicidal thoughts, especially during adolescence. Body dissatisfaction has also been shown to be a risk factor for suicidal ideation and this dissatisfaction peaks during adolescence. So you can quickly see how dissatisfaction with our bodies in adolescence, when our bodies are in such a state of growth and change, invites self-judgment, leading to body shame and, without some support to balance the negative spiral of judgment and shame, can contribute to the risk of suicide.

So where might compassion play a part? Well, research is beginning to demonstrate how self-compassion can be a protective factor against suicidal thoughts. Unfortunately, teaching – or even modeling – self-compassion is not widespread in our cultures. Instead we have been taught messages such as “Suck it up, buttercup.” Such messaging has told us that to offer ourselves loving kindness or compassion is self indulgent. Again, another falsehood. Self-compassion is actually the motivating force for growth and change. So, if everyone committed to practicing more self-compassion towards themselves – thus modeling it to others – we would be contributing to the reduction in suicide risk, especially in adolescents.

If you would like to read more about this research showing how self-compassion can mitigate suicide risk associated with body dissatisfaction in adolescence , click the link below.

Compassion Reduces the Risk of Suicide