BodySense Blog

"The Star Spangled Banner"

The Defense of Fort McHenry
by Francis Scott Key
20 September 1814


Oh, say can you see, by the dawn's early light,
What so proudly we hailed at the twilight's last gleaming?
Whose broad stripes and bright stars, through the perilous fight,
O'er the ramparts we watched, were so gallantly streaming?
And the rockets' red glare, the bombs bursting in air,
Gave proof through the night that our flag was still there.
O say, does that star-spangled banner yet wave
O'er the land of the free and the home of the brave?

On the shore, dimly seen through the mists of the deep,
Where the foe's haughty host in dread silence reposes,
What is that which the breeze, o'er the towering steep,
As it fitfully blows, now conceals, now discloses?
Now it catches the gleam of the morning's first beam,
In full glory reflected now shines on the stream:
'Tis the star-spangled banner! O long may it wave
O'er the land of the free and the home of the brave.

And where is that band who so vauntingly swore
That the havoc of war and the battle's confusion
A home and a country should leave us no more?
Their blood has wiped out their foul footstep's pollution.
No refuge could save the hireling and slave
From the terror of flight, or the gloom of the grave:
And the star-spangled banner in triumph doth wave
O'er the land of the free and the home of the brave.

Oh! thus be it ever, when freemen shall stand
Between their loved homes and the war's desolation!
Blest with victory and peace, may the heaven-rescued land
Praise the Power that hath made and preserved us a nation.
Then conquer we must, for our cause it is just,
And this be our motto: "In God is our trust."
And the star-spangled banner forever shall wave 
O'er the land of the free and the home of the brave!

Exercise Benefits for Osteoporosis

Being physically active can help fight the damage caused by bone loss.

An osteoporosis diagnosis should not mean the end of exercise. On the contrary, working out can strengthen bones and the muscles connected to bones, and minimize bone loss. And activities that improve balance, flexibility, strength, and endurance may also help you to prevent fractures and maintain good posture.

“In general, experts recommend some kind of aerobic exercise program that people can do on their feet. You want to try to engage in a muscle strengthening program. These different programs can improve the quality of bone and help reduce the risk of fracture,” says Felicia Cosman, MD, Medical Director of the Clinical Research Center at Helen Hayes Hospital in West Haverstraw, N.Y., and clinical director for the National Osteoporosis Foundation.

Osteoporosis: Exercising Safely
If you have bone loss, you need to work with your doctor to learn healthier, safer ways of staying in motion. Osteoporosis requires that you move in new ways to:

• Reduce the risk of injuring yourself while exercising
• Strengthen your muscles to help prevent fracture

For example, vertebral fractures (fractures of the spine) are a concern for people with osteoporosis. “The movements you want to stay away from if you’ve had spinal fractures are forward bending of the spine or rapid twisting of the spine,” says Dr. Cosman.

Your previous exercise routine may need some modifications. Try to find instructors or trainers who have experience with osteoporosis and can tell you how to adapt your exercise routine to protect against injury.

Osteoporosis: Exercise Options
Great exercises for people with osteoporosis include:

• Yoga. This ancient form of exercise is often recommended to people with bone loss because it helps with balance and flexibility; however, you may have to modify your yoga routine so that you:
  • Avoid positions that require bending or twisting from the waist
  • Use blocks or towels to support your back, neck, or bottom to avoid hunching
  • Use a wall or chair for support during balancing poses

• Tai chi. This is another style of exercise that can improve your strength and balance with very little risk of injury.

• Walking. Don't discount walking as a good form of exercise just because it's easy to do. Walking can be a great form of weight-bearing exercise for people with osteoporosis.

• Weight Training. You don’t have to lift massive weights like a bodybuilder, but a little resistance training two or three times a week will build muscle mass and help protect your bones. While you might worry that using weight machines or free weights could cause a fracture, if you seek advice from a trainer or physical therapist and take some basic precautions (such as not twisting while holding weights or bending over to lift heavy weights off the ground), you should be fine.

Osteoporosis: Exercising After a Fracture
If you’ve experienced a fracture due to bone loss, it can set back your exercise routine because of pain and the fear of a repeat fracture. This is where a physical therapist can be helpful to you.

“We teach people to move somewhat differently than they might have been moving before so that both their pain is reduced and they are at less risk for another fracture,” explains Kathy M. Shipp, PT, MHS, PhD, assistant professor in the Division of Physical Therapy and the Department of Community and Family Medicine at Duke University Medical Center in Durham, N.C.

For example, Shipp says a woman with a vertebral fracture can benefit from learning to hold herself differently. “After a fracture, the joints of the back are not in alignment like they were before, so moving with a stable spine often reduces pain greatly.” As you recover from a fracture, you may have to use a cane or a walker, both of which can become a part of your physical activity routine until you no longer need them. Talk with your doctor about an exercise plan that’s right for you. Being physically active is not only great for your overall health, but can be an important way to reduce the risks associated with osteoporosis and bone loss.

Everyday Health - Women's Health

Generosity of Spirit

Being Happy for Others

We all want to be the kind of people who are happy for others when they experience success or a cause for celebration in their lives, but it isn’t always easy. Sometimes powerful, dark feelings come up at times when decorum dictates that we should be feeling the opposite. Instead of reaching out and celebrating for our loved one, we may feel the rising up of our own pain. This pain may arise because we feel jealous of our friend for having something we don’t have. It may arise because our friend’s success will lead to us losing them in some way. And it may arise for reasons we don’t yet understand. The important thing is not to brush it under the rug, but to take it seriously and look at it; suppressing it will only make it worse. At the same time, we need to be sure to find a way to congratulate our friends and celebrate their successes as if they were our own.

The struggle with being happy for others presents itself early in life. If a child wants a toy and another child has it, the child will try to get it or will break down in tears. Those primal feelings are still present in most of us, and we have to acknowledge them when they arise. At the same time, it is when we care enough for someone to let go of what we want for ourselves that we grow as people. It can be a difficult dance to find ourselves suspended between wanting the toy and throwing a party for our friend who got the toy. Yet, it is in throwing the party that we share in the joy—and, to some extent, the toy—rather than cutting ourselves out of it.

Extending ourselves to celebrate the happiness of others requires a generosity of spirit that we sometimes find only in the process of doing it. So when your best friend moves to Spain with the person you had a crush on, tend to your broken heart but throw them a going away party too.

DailyOM

Trend Watch: The Spa and Wellness Revolution

While many consumers recognize a spa as a special place to be pampered and restored, spas have also become known for helping clients achieve an overall sense of health and wellness. This spa-wellness revolution has led to seven notable trends in spas today.

Go green
First, many spas are going green by conserving and recycling the resources they use. Consumers are becoming more interested in being eco-friendly and want to support businesses with a sense of environmental responsibility. Thus, spas that adopt a green policy have a greater chance of visibility and have an advantage in today’s competitive spa market.

Bottom line
Today, spas are paying more attention to profitability. Spas are still seeing growth, yet it is slowed due to increased competition in the marketplace as well as the current economic downturn. For these reasons, spas have placed a greater focus on the bottom line. Therapists who can communicate to their employer a plan for how they can help the bottom line by taking an active role in practice management and building their clientele have an advantage over those who simply leave it to the spa’s owners and managers—who may not know the client as well.

Pain management
A third trend is consumers visiting spas not only for pampering and relaxation, but also for pain and stress management. Some clients require deep-tissue massage, especially those who are active and choose massage therapy to focus on correcting a specific problem. A deep-tissue massage helps clients recover more quickly and perform at full potential. This is achieved by removing lactic acid from the muscles to increase range of motion, reduce muscle tension and increase blood flow. Massage therapy also helps alleviate pain for clients with upper back and neck tightness from frequently sitting over a computer, talking on the telephone, driving and carrying heavy bags.

Meri Martin, a licensed massage and bodywork therapist at latria Spa & Health Center in Raleigh, North Carolina, says the focus of her massage therapy practice has shifted to pain and stress management, including issues of tension and migraine headaches. "We are treating old injuries that cause trouble because of stored tension throughout the body. My clients have a greater need for bodywork because of the increase in stress in soft tissue."

Stress relief
While some spa clients are turning to massage to alleviate pain, a fourth trend in spa wellness is many clients want a massage simply to relieve the stress they are feeling during these difficult economic times. According to Jennifer Lantry, a licensed massage and bodywork therapist at latria Day Spa in Cary, North Carolina, "I believe the biggest trend right now is that more and more clients are telling me they are stressed because of the economy and they really need a massage in order to relax and to forget about their problems. This is a way for spa clients to quickly escape for at least one hour, and it is much cheaper than going on an exotic vacation. According to the 2008 Massage Therapy Consumer Survey, 59 percent of Americans report that they are more stressed this year than they were a year ago."

Advanced education
Many therapists are taking spa management courses via the Internet at such schools as the University of California, Irvine Extension or technical courses at such programs as the Bellus Academy in San Diego, California. Therapists are also continuing their education to learn about the latest pain-management techniques and medical massage therapies. When the economy recovers, these therapists will be positioned to attract more business because clients, especially those visiting a spa for the alleviation of pain, desire the most knowledgeable therapists.

Skepticism
Many spas have seen a decline in gift certificate sales due to client skepticism. Spas solve this challenge by offering alternatives to gift certificates, such as membership programs, special monthly promotional offers or other regular programs, to bring new, first-time clients into the spa and build long-term client loyalty. Martin has not seen the decline in business in today's economy. She attributes this to the fact many of her clients are on memberships. "Our membership program gives them the comfort of knowing they are saving money and as a result, most actually come in more than once a month," she says.
      
New technology
And finally, one of the most important new trends in spa wellness is spas are now experiencing increased popularity in using state-of-the-art skin-care imaging systems and diagnostic aids. From teens to aging baby boomers, everyone wants to look and feel better. To achieve this, spa clients want authentic and credible skin-care products and procedures. They want to be absolutely certain they will achieve positive results.

Imaging devices measure the skin on several different levels to show clients how their skin looks before and after applying professional skin-care products. These specialized machines allow spa clients to be confident in products that will correct their individual skin problems before they purchase these products for use at home between spa visits.

Erika Mangrum  For more information on Mangrum, IntuiSkin or Iatria Spa & Health Center, call (800) 272-5502, (919) 314-2214, e-mail Erika@aesthmedpro.com or visit www.IntuiSkin.com.

Tribe uses native plants in spa products

Creosote bush, the fragrant, yellow-blossoming bush that covers Valley mountainsides, is a key ingredient in a new line of spa products developed by the Gila River Indian Community.

Known to members of community by its Pima name, shegoi, creosote has traditionally been used in herbal teas, healing balms and even to cure ailments in animals, said Belen Stoneman, spiritual healer at Gila River's Aji Spa at Sheraton Wild Horse Pass Resort.

"My mother would keep shegoi in an old pickle jar," said Stoneman, who grew up in the community and worked as a massage therapist and a cultural educator before moving to her present position 18 months ago.

"She would grind the leaves into a powder with a stone. She would take a tiny amount and make it into a tea. Or she would put it on our skin if we had a cut or sore. I find it amazing that one plant can do so many things," she said.

According to Pima legend, shegoi was the first plant on Earth. According to Pima history, the medicinal plant played a major role in the development of the tribe's civilization.

Stoneman said that at the same time she took the new position at Aji, Gila River's Cultural Resources Committee, of which she is a member, was discussing ways to incorporate traditional plants into a line of spa products.

Unlike other spas, Aji, which opened in 2002, did not have a line of signature products to sell in its gift shop. And the Aji staff had just starting developing massage oil for in-house use that included creosote, willow bark and other locally grown herbs, she said.

"We came up with the idea of finding a way for people to take a little bit of shegoi home with them," Stoneman said. "We wanted to create products that would smell earthy, like the desert. We wanted something grounding. And we wanted our product to be different from anything other places offer. We wanted all of that combined."

After "months and months of weekly meetings," the result is a product line called Indigenous. The soaps, shampoo, lotions and candles went on shelves at the gift shops in Aji and the Sheraton in October.

The fragrance of Indigenous now infuses Aji Spa's lobby, dressing area and treatment rooms.

It smells earthy, with a touch of lavender. The creosote gives it a hint of the fragrance of the desert after a monsoon storm.

Indigenous is manufactured by a Florida-based company called Spa Mediterranee, which specializes in making soaps and shampoos for luxury resorts.

But the herbs used in the products are grown in the community.

The process used for selecting and picking the shegoi that goes into Indigenous is a sacred one, Stoneman said.

Only Stoneman and four other community members have been authorized by the cultural council to pick the plant parts that go into the spa products.

Stoneman said she gathers about 100 pounds of creosote brush each month. Before doing so, she said, she talks to and blesses each plant.

"That's part of our heritage," she said. "When you take something from the earth, you have to honor it. Just about everyone in our community knows about this tradition and follows it."

by Cathryn Creno - Jun. 29, 2009 12:00 AM
The Arizona Republic

Spiritualizing The Planet

Ascension

We are one with the cosmos whether we realize it or not. Realizing it, though, quickens our spiritual energy and allows us access to higher realms. In those higher realms lies the awareness that we are more than just finite physical beings living one life in one place at one point in time. Connecting with this awareness is to awaken to the truth and take a step forward, and upward, on our soul’s journey. This upward movement is known as ascension because the more we remember who we are and embody that truth, the higher our energy vibrates; we ascend up the scale from the gross physical plane to the subtle spiritual plane. As we ascend, we gain consciousness of the more subtle aspects of our being, with the ultimate outcome being a complete identification with the light body, an experience of unification with the cosmos.

As you look around you, you will see that many people are not even interested in these ideas. Others are open and paying attention. Still others have devoted their lives to deepening their understanding of the truth. All these people are on the path of ascension, but they will ascend at different rates. Each soul chooses its own path. The more devoted a person is to remembering and being guided by spirit, the more quickly the soul will ascend. These people are at the forefront of an important process of raising the energetic vibration of the whole planet. The earth, made of the same energy we are, is undergoing this shift along with us. This evolutionary process, while seemingly chaotic at times, is as natural as the process that unfolds a flower from a seed and we are all part of it.

It shouldn’t be forgotten that the earth too is on her own ascension path as she is sentient. The best way to support this process in yourself and in the world is simply to relax and be open to its unfolding. Listen to your inner guidance, and let it guide you to the path that brings your heart the most joy.

DailyOM

A Soulful Cure

Working with a Shaman

Since time immemorial, certain men and women have felt called to heal the sick, to safeguard knowledge, to guide the lost, and to commune with the spirit world. These unique individuals, known as shamans, were mystics and seers, repositories of wisdom, and keepers of herbal lore. During those periods when ignorance loomed large in the world, shamans across the globe bided their time, peacefully practicing their practical yet refined arts in the jungle, mountains, deserts, and tundra that protected them from those who misunderstood shamanism. Today, however, shamanism has reemerged, as modern men and women feel the same call to service that their ancestors felt long ago. Also, as more individuals explore the notion that healing necessarily involves the soul as well as the physical self, people are consulting shamans in their search for wellness, wisdom, and guidance.

The word shaman literally means "he or she who knows." Shamanism is an art that has not changed in any quantifiable way for millennia and is not bound to any particular form of spirituality. It is grounded on the principle that the visible world is saturated with unseen forces that influence the lives of human beings. Shamans, in addition to acting as fonts of wisdom, are dedicated to diagnosing and curing human sufferinghether emotional, physical, or spiritual. To treat an illness, a shaman may communicate with the spirit world in order to connect more directly with the soul of their patient or with the force causing ill health. They often work closely with animal guides, plant and earth spirits, or your spirit guides, and may make use of use of herbal remedies to supplement other forms of treatment. Shamans, as intermediaries between the physical and spiritual realms, recognize that all objects are in manner alive and retain information that can be utilized to heal.

Shamanism is powerful in part because its practitioners tailor healing to the individual needs of those who seek them out. A shaman manipulates energy, giving you power where you have lost it and removing misplaced energy lurking within you. When you seek out a shaman, they will endeavor to know and understand you before treating you. In this way, they can provide you with therapies that act on your whole being, positively influencing your body as well as your soul.

DailyOM

The Power of Perspective

Hawk Medicine

Hawks have the power to soar high above the earth, giving them a perspective previously only available to the inhabitants of the heavens above. Because of this, people from various cultures throughout history have seen them as messengers of spirit, bringing wisdom from the heavens and the value of their higher vision down to earth. From their vantage point, riding on the wind and sunlight, they remind us today that there is a bigger picture to be seen. When we get bogged down with the details of what is right in front of us, hawks help us remember that we are part of a larger plan and that everything fits together beautifully and perfectly. Once in this expanded frame of mind, we can harness their reputation as visionaries, using their keen eyesight to focus on the exact spot that truly needs our attention. With inspiration and focus on our goal, hawks teach us how to interpret and then follow our personal vision.

Hawks were thought to be able to look directly into the sun and see what is not visible to the rest of us. Using our spiritual vision, we too can look deeply into the inner light that guides us, seeing clearly what is not visible unless sought: our personal truth glowing within us. With that knowledge, we, like the hawk, can confidently ride the winds of chance, moving as one with the flow of whirling energy. This ability is what inspired the Egyptians to make hawks the hieroglyphic symbol for the wind.

The hawk’s ability to live on land but visit the sky is a good reminder for us all. They remind us that their strength and survival comes from communing regularly with the spirit and bringing the guidance received into earthly affairs. Soaring in the province of the heavenly bodies of the sun, the stars, and the wind that moves the clouds reminds us to consider a larger perspective, one that inspires us to move through the world we inhabit with strength, certainty, and grace.

DailyOM

AlphaInventions.com

What I understand is that Cheru Jackson (the creative mind behind the site AlphaInventions.com) wanted a new service that connects bloggers to each other in real-time.

Cheru breaks it down this way “Alpha Inventions connects webmasters with each other in real-time by providing traffic to webmasters from other webmasters as soon as they publish a blog from Blogger, Word Press, Type pad, and Msn.”

So it appears that AlphaInventions introduces bloggers from all around the world to each other– free. There is an option to buy an AID# to increase your exposure.

Check it out  http://alphainventions.com/  

8 Tips for Managing Stress

Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.

When you're stressed, your head may start to hurt, or you may feel nauseous, dizzy, or just plain overwhelmed. Stress can have a huge impact on every aspect of your life, so stress reduction is necessary for maintaining both your physical and emotional health. Since you can't simply wish stress away, managing stress is a vital skill to develop.

Managing Stress: When You Experience a Sudden Spike

Certain situations create stress instantly, such as a major issue at work or a crisis at home that needs to be addressed right away. When there's an urgent problem that requires your immediate attention, managing stress is important so that you can think clearly. Try these stress reduction tips to help you deal with anxiety-provoking experiences:

• Put it in perspective. Maybe you're disappointed that you didn't get a promotion you were up for or concerned that money is a little tight this month because of an unexpected medical bill. Feeling stressed is a natural reaction. But try to take a step back and ask yourself: will this issue still matter in a year? In five years? If the answer is no, take a deep breath and try to move forward. Keeping things in perspective is crucial to managing stress.
• Come up with a plan. If there's a specific problem you need to fix, make a list of all possible solutions and pick the best one for your situation. Realizing that you have options and coming up with a concrete plan will have a direct effect on stress reduction.
• Accept what you can't control. Some circumstances are simply beyond our control, and we have to learn to cope with and accept them. Fortunately, you do have control over how you react to stressful situations. Staying calm and being willing to accept emotional support from others can help in managing stress.

Managing Stress: When It’s at a Slow, Steady Boil

Sometimes it’s not one specific problem, but rather nagging concerns about your job, health, finances, or family members that create a steady build-up of stress. Try these tips to help you with stress reduction:

• Give yourself a break. Daily stressors can creep up on you before you realize it, so treat yourself to at least one relaxing activity every day. Listening to music, meditating, writing in a journal, or enjoying a soothing bubble bath are all great ways to relax and relieve stress. Taking time for yourself is important for both preventing and managing stress.
• Get regular exercise. Exercise is one of the best methods for managing stress because it can relieve both the physical and emotional effects of stress. Consider fitness choices that also deliver specific stress-reducing effects like yoga, tai chi, Pilates, or one of the martial arts, all great ways to get rid of pent-up stress and negativity.
• Express your feelings. If something's bothering you, don't keep it to yourself. Talk to people you trust, like friends, family, or co-workers, about what's on your mind. Even if you're not looking for specific advice, it usually feels good just to get your feelings out into the open.

Managing Stress: Keeping Stressful Situations to a Minimum

Being prepared for difficult situations, managing your time well, and solving problems quickly can help you avoid unnecessary stress:

• Set reasonable expectations. Being busy is sometimes inevitable, but regularly taking on more than you can manage can cause unwanted and unwelcome stress. Tell yourself that it's okay to say no to activities at your child's school or to extra projects at work — you are not obligated to accept every request made of you. Additionally, don't take on more financial responsibilities — such as a new car or a bigger house — if you think they'll be a stretch. Being realistic about your finances is an important strategy for managing stress.
• Resolve issues before they become crises. It’s human nature to avoid unpleasant topics and circumstances, but if you're concerned about a brewing situation, whether it's at work or at home, address it early to keep it from becoming more serious, harder to solve, and more stressful for you. Problems are always easier to handle before they develop into full-blown calamities.

Everyone feels stress — it's impossible to avoid it all the time. But it is possible to keep stress under control by setting realistic expectations of yourself, learning how to keep problems in perspective, and enjoying relaxing breaks from the daily demands of life.

EverydayHealth.com

10 Foods to Prevent Osteoporosis

Changing your diet can be an effective, gentle, inexpensive - and even delicious - way to prevent, relieve or even reverse a wide variety of conditions. If you are at risk for or have been diagnosed with osteoporosis, consider adding these calcium-rich foods to your diet:

1. Low-fat or non-fat dairy products
2. Canned sardines and canned salmon
3. Dark green vegetables such as broccoli, collard greens and bok choy
4. Tofu
5. Calcium-fortified juices and carrageenan free soy milk
6. Black-eyed peas
7. Blackstrap molasses
8. Poppy seeds and sesame seeds
9. Almonds
10. Figs

DrWeil.com

An Enlivening Force

Cultivating Inspiration

We all know inspiration when we feel it. It is a force that enlivens us and activates us to do something—we might dance, sing, paint the house, or envision a new career. We might call an old friend or plan a trip abroad. Whatever the case, doing what we do from a place of inspiration makes all things seem possible. Inspiration sometimes comes out of nowhere, landing unexpectedly in the midst of your life and lifting you out of your habitual mind and into a higher level of seeing. However, we can be more intentional with our relationship with inspiration than just waiting for it to come to us. There are many ways to cultivate its presence, from journaling to scrap booking to visiting with a particularly interesting friend. Finding what inspires you and consciously cultivating it will give you access to new ways of thinking and energy you didn’t know you had.

Some people find that frequent trips into nature inspire them. Others have a box full of objects—a seashell, an old photograph, or even a collection of rocks—that does the trick. There are as many ways to find inspiration as there are people looking for it. If you already know what inspires you, find a way to incorporate it into your life on a regular basis. If you aren’t sure what inspires you, or if it has changed, take some time to think about it. When was the last time you felt the spark of your imagination? When was the last time you acted on an impulse that felt totally right? When we are in the presence of what inspires us, we hear our inner guidance more clearly and we have the energy to follow its cues.

If it has been a while since you have been touched by inspiration, you may feel listless and dissatisfied. Know that you can turn things around by remembering what lights you up and bringing that into your life.

DailyOM

Reclaiming Your Power

Insecurity

There is an innate awkwardness to being human. With each decision we make, there is the potential for self-doubt and it is this-self doubt that forms the root of insecurity—a complex emotion that is a mix of equal parts inadequacy, isolation, fear, and hopelessness. Yet these feelings of insecurity that prevent us from fulfilling our potential by inducing us to abide by arbitrary self-limitations are nothing more than erroneous perceptions. We feel unconfident and unsure of ourselves because we judge ourselves to be so. Banishing insecurity is often simply a matter of challenging ourselves in order to prove that we are indeed intelligent and able.

When we feel insecure, we not only perceive ourselves as incapable of meeting life’s challenges but also fraudulent and unworthy of true happiness. We move through life plagued by a sense that others have judged us and found that we are lacking. As a result, we are robbed of our personal power and rendered unable to feel positive about the choices we make. Everyone feels insecure from time to time because each of us is born into the world with unique strengths. If you should find yourself with feelings of insecurity, however, endeavor to understand its source. Perhaps you were repeatedly berated as a child or seldom receive positive reinforcement in the present. A tendency to withdraw from risk or uncomfortable situations can amplify feelings of insecurity. When you have pinpointed the origin of your insecurity, focus on your abilities. The more you utilize your personal power—by taking risks, boldly facing challenges, and acting decisively—the stronger it will grow.

Remember that insecurity is not objective. Rather, it is an emotional interpretation of your value unconsciously based on doubt, shame, and fear. As you overcome those underlying emotions through courageous action and copious self-love, you’ll discover that you are capable of achieving more than you ever thought possible.

DailyOM

Neda = The Face Of A Movement

 

Ceremony of Welcome

Welcoming a New Member to Your Family

Just as our inner landscape is constantly shifting and changing in response to the world around us, the dynamics of the families we belong to evolve over time. When we welcome an individual into our family—whether that individual is human or animal—a transformation takes place, a shift in the energy of your family unit. The birth or adoption of a child, the introduction of a spouse or stepparent, or the choice to bring a pet into your home can mark a new direction in the life of the family as a whole. A simple welcoming ritual can serve as the platform upon which every member of the household, old and new, gathers together to joyfully mark this new phase of family life. Encouraging every member of the family to take part in the ritual will foster a sense of unity and help members come together to grow into the new family paradigm as a group.

The transition from one family dynamic to another isn’t always straightforward. The needs and desires of new members of a household may not always correspond with those of other members of the household. It is precisely because the introduction of a new family member can interrupt the flow of energy upon which the family previously thrived that it is so important to respect the change and honor the induction of the new addition. When welcoming an adult into your family, a sand ceremony can reinforce each member’s individuality and symbolically integrate the newest family member into the whole. During the ceremony, parents, children, and extended relations are given sand of a different color or texture and, one by one, pour it into a thoughtfully chosen container. The rainbow of sand can then be displayed as a reminder of family unanimity. To honor the introduction of a child, parents can hold a ritual during which they formally introduce their child to the other members of t! he family and invite each to speak a blessing over the child. Welcoming a pet can be as simple as coming together in the presence of your new friend and articulating your intention as a family to provide it with a loving and secure atmosphere in which it can flourish.

As each family is different, you may feel more comfortable using a ritual or ceremony of your own design to welcome the new member of your household. However you choose to honor your new family member, know that your decision to acknowledge the manner in which your household has grown will make the transition a beautiful and memorable event in your family history.

DailyOM

Bust stress at your desk - Office Stress-Busters

No matter how calmly you start the day, stress at the office can send you into a tailspin. Stress often compels people to skip meals, overeat, and/or eat lots of sugary, fatty foods. Also, researchers are finding that chronic stress affects the hormones that make you more likely to gain weight around your middle and that may make it harder for you to shed pounds. But beating daily stress can help you improve your eating habits and lose weight.

How can you bust stress at work? Here are a few techniques you can try:

• Stretch. This stretch is an easy stress-buster you can do at your desk: Sit in a chair and slowly hang forward, letting your arms dangle loose. Hold the position for five full, deep breaths. This "rag doll" stretch helps release tension from the spine, shoulders, and neck and increases blood flow to the brain.

• Breathe. Regaining control of your breathing can also do wonders for alleviating stress. If you are feeling stressed out, try this simple exercise, which takes only five minutes. Sit comfortably, with your back straight and your eyes closed. Focus your attention on your breathing. Just pay attention as your breath goes in and out, and note its qualities. Is your breathing fast or slow, deep or shallow? If other thoughts come into your head, gently brush them aside. Continue this focus for five minutes. Practice this exercise daily at your desk to regain and maintain a sense of calm and focus.
• Sip. Brewing a cup of herbal tea may help calm you down — varieties like chamomile and mint can be very soothing. One study showed that chamomile tea may help relax the muscles and boost the immune system.

Today, try one or more of these techniques if stress at the office seems to be getting out of control.

Healthy Living With Ellie Krieger

4 Steps to a Healthy Immune System

                      

Your immune system is your interface with the environment, and a healthy immune system is the cornerstone of good health: it allows you to interact with germs and not get infections, with allergens and avoid allergic reactions, and with carcinogens and avoid getting cancer.  

Immune deficiency can be avoided with preventive measures:

1. Maintain good oral hygiene (gum infections can use up a lot of the body's immune resources).
2. Use antibiotics only when absolutely necessary and avoid immunosuppressive drugs unless there are no other alternatives left to consider.
3. Cut back on sugar and stop eating polyunsaturated vegetable oils and artificially hardened fats - instead use extra-virgin olive oil and eat fresh fruits when craving something sweet.
4. Don't forget moderate exercise - it helps keep every tissue in the body healthy and can raise levels of natural killer cells, a primary defense against cancer.

DrWeil.com

Keeping Our Minds Supple

Questioning Everything

A lot of people feel threatened if they feel they are being asked to question their cherished beliefs or their perception of reality. Yet questioning is what keeps our minds supple and strong. Simply settling on one way of seeing things and refusing to be open to other possibilities makes the mind rigid and generally creates a restrictive and uncomfortable atmosphere. We all know someone who refuses to budge on one or more issues, and we may have our own sacred cows that could use a little prodding. Being open-minded means that we are willing to question everything, including those things we take for granted.

A willingness to question everything, even things we are sure we are right about, can shake us out of complacency and reinvigorate our minds, opening us up to understanding people and perspectives that were alien to us before. This alone is good reason to remain inquisitive, no matter how much experience we have or how old we get. In the Zen tradition, this willingness to question is known as beginner’s mind, and it has a way of generating possibilities we couldn’t have seen from the point of view of knowing something with certainty. The willingness to question everything doesn’t necessarily mean we don’t believe in anything at all, and it doesn’t mean we have to question every single thing in the world every minute of the day. It just means that we are humble enough to acknowledge how little we actually know about the mysterious universe we call home.

Nearly every revolutionary change in the history of human progress came about because someone questioned some time-honored belief or tradition and in doing so revealed a new truth, a new way of doing things, or a new standard for ethical and moral behavior. Just so, a commitment to staying open and inquisitive in our own individual lives can lead us to new personal revolutions and truths, truths that we will hopefully, for the sake of our growth, remain open to questioning.

DailyOM

Small Gestures Make a Big Difference

Common Courtesy

We often feel that we don’t have the time or energy to extend ourselves to others with the small gestures that compose what we call common courtesy. It sometimes seems that this kind of social awareness belongs to the past, to smaller towns and slower times. Yet, when someone extends this kind of courtesy to us, we always feel touched. Someone who lends a helping hand when we are struggling with our groceries makes an impression because many people just walk right by. Even someone who simply makes the effort to look us in the eye, smile, and greet us properly when entering a room stands out of the crowd. It seems these people carry with them the elegance and grace of another time, and we are always thankful for our contact with them. Common courtesy is a small gesture that makes a big difference.

An essential component of common courtesy is awareness and common sense—looking outside yourself to see when someone needs help or acknowledgment. As a courteous person, you are aware that you are walking into a room full of people or that your waiter has arrived to take your order. Then, awareness leads to action. It is usually quite clear what needs to be done—open the door for the woman holding the baby, move your car up two feet so another person can park behind you, acknowledge your sister’s shy boyfriend with a smile and some conversation, apologize if you bump into someone. A third component is to give courtesy freely, without expecting anything in return. People may not even take notice, much less return the kindness, but you can take heart in the fact that you are creating the kind of world you want to live in with your actions.

When you are out in the world, remember to be aware of others, lend your hand when one is needed, and give this help without an ulterior motive. Through these small actions, you make this world a better place in which to live.

DailyOM

Thoughtful Conclusions About Commitment

Deciding Whether To Marry

Though we may make many commitments throughout our time on earth, few have a lifelong impact on the path our lives will take. The decision to marry someone you love—to bond yourself to them completely—is unlike any other and can reshape your existence. When two people have similar goals, values, and needs, marriage can result in a lifetime partnership of love and respect, shared laughter and tears, friendship, and intimacy that is ultimately fulfilling. Love is often cited as the sole prerequisite of a strong and stable married life. However, the decision to get married should be made with the mind and the soul as well as with the heart. Carefully considering whether you truly want to get married, both individually and as a couple, can ensure that if you do choose to marry, your relationship can grow to unimaginable depths.

The decision-making process you employ to determine whether you should marry should be a thoughtful and honest one in which you appraise not only your partner but also yourself. Consider that love and attraction do not guarantee long-term compatibility. If your relationship is not secure, marriage will not make it so. Likewise, if your partner is not as attentive, loving, or kind as you would like, your becoming spouses will not change that. Marriage has no power to permanently fill any emotional or spiritual gaps in your life. Before you choose to marry, ask yourself whether you and your partner are adept at resolving conflict, can speak openly to one another, and fully respect one another. Your attitudes regarding the nature of marital commitment, children and child rearing, and marital roles may be the same or they may differ. It is your shared responsibility to discuss your similarities and come to agreements regarding your differences that will predict how successful yo! ur future marriage will be. Often times, younger couples rush into marriage just for the wedding dress, the ring, the party, and honeymoon. Would you still be willing to be married if you couldn’t have these things?

Remember that planning a wedding is simple when compared to the intricacies of nurturing a marriage. The honeymoon and nesting period will eventually wear off, and what you are left with is a partner for life. When you work together with your partner, reassure and support one another, and are honest about your feelings regarding marriage, you’ll come to the right decision.

DailyOM

Choosing a New Response

Common Fears

Everyone has fears—it is a natural part of being human. Fear can protect us from harm by sending a rush of adrenaline to help us physically deal with potential danger. But there are times when fear may keep us from participating fully in life. Once we realize that fear is a state of mind, we can choose to face our fears, change our minds, and create the life we want to live.

Our minds are powerful tools to be used by our higher selves; like computers, storing and using data to make certain connections between thought and response. We have the ability to observe these and choose differently. No matter where the fear came from, we can create new connections by choosing new thoughts. When our souls and minds are in alignment, we create a new experience of reality. This journey requires many small steps, as well as patience and courage through the process. Here’s an example: You decide to overcome your fear of driving on the freeway. Your plan of action starts with examining your thoughts and finding a new way of seeing the situation. When you’re ready, you enlist a calm companion to support you as you take the first step of merging into the slow lane and using the first exit. Your heart may be racing, but your confidence will be boosted by the accomplishment. Repeat this until you are comfortable, with or without help, and then drive one exit further. When you are ready, you can try driving in the middle lane, for longer periods each time, until you find yourself going where you want to go. This gradual process is similar for conquering any fear, but if you find it overwhelming, you can always seek the help of a professional.

You may think that you are the only one with a particular fear, that nobody else could possibly be scared of ordinary things such as water, heights, public speaking, or flying. These types of fears are very common, and you can have great success overcoming them. Remember, it is not the absence of the fear but the courage to take action anyway that determines success. When we learn to face our fears, we learn to observe our thoughts and feelings but not be ruled by them. Instead we choose how to shape the lives we want.

DailyOM

BodySense Brochure

Relax, Soothe & Relieve with BodySense

12 Reasons to Eat Organic

Eating fresh produce is the best way to obtain daily nutrients, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful chemicals.

Make sure you purchase only organic varieties of the produce listed below. According to the Environmental Working Group, common growing practices make these crops the most likely to contain pesticide residues:

1. Apples
2. Peaches
3. Bell Peppers
4. Pears
5. Celery
6. Potatoes
7. Cherries
8. Raspberries
9. Imported Grapes
10. Spinach
11. Nectarines
12. Strawberries

DrWeil.com

Father's Day

 

Taking a Time Out

You Are Not Crazy

Most of us feel a little crazy from time to time. Periods of high stress can make us feel like we’re losing it, as can being surrounded by people whose values are very different from our own. Losing a significant relationship and moving into a new life situation are other events that can cause us to feel off kilter. Circumstances like these recur in our lives, and they naturally affect our mental stability. The symptoms of our state of mind can range from having no recollection of putting our car keys where we eventually find them, to wondering if we’re seeing things clearly when everyone around us seems to be in denial of what’s going on right in front of their eyes. For most of us, the key to survival at times like these is to step back, take a deep breath, and regain our composure. Then we can decide what course of action to take.

Sometimes a time-out does the trick. We take a day off from whatever is making us feel crazy and, like magic, we feel in our right mind again. Talking to an objective friend can also help. We begin to see what it is about the situation that destabilizes us, and we can make changes from there. At other times, if the situation is particularly sticky, we may need to seek professional help. Meeting with someone who understands the way the human mind reacts to stress, loss, and difficulty can make us feel less alone and more supported. A therapist or a spiritual counselor can give us techniques that help bring us back to a sane state of mind so that we can affect useful changes. They can also mirror our basic goodness, helping us to see that we are actually okay.

The main purpose of the wake-up call that feeling crazy provides is to let us know that something in our lives is out of balance. Confirm for yourself that you are capable of creating a sane and peaceful reality for yourself. Try to remember that most people have felt, at one time or another, that they are losing it. You deserve a life that helps you thrive. Try and take some steps today to help you achieve more balance and a little less crazy.

DailyOM

12 Items You Don't Have to Buy Organic

I have long recommended choosing organic produce as the best way to reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful pesticides. Until more manufacturers adopt organic practices, however, organic foods are likely to remain more expensive than non-organic choices (unless you grow them yourself, a practice I heartily recommend). If organic produce is cutting into your overall budget, it's okay to prioritize a bit and use non-organic varieties of the fruits and vegetables listed below, which tend to contain the least amount of pesticides. You should still make it a habit to wash them thoroughly before eating or cooking to remove dirt and bacteria. According to the Environmental Working Group, these are the least contaminated fruits and vegetables.

1. Asparagus
2. Kiwi
3. Avocados
4. Mangos
5. Bananas
6. Onions
7. Broccoli
8. Papaya
9. Cauliflower
10. Pineapples
11. Corn (sweet, frozen)
12. Peas (sweet, frozen)

DrWeil.com

Effort and Understanding

Having It Easy

Our lives are an exercise in facing challenges. We dream the grandest of dreams as youngsters only to discover that we must cultivate copious inner strength and determination in order to meet our goals. Our hard work does not always yield the results we expect. And it is when we find ourselves frustrated by the trials we face or unable to meet our own expectations that we are most apt to take notice of those individuals who appear to accomplish great feats effortlessly. Some people’s lives seem to magically fall into place. We can see the blessings they have received, the ease with which they have attained their desires, their unwavering confidence, and their wealth. But, because we can never see the story of their lives as a whole, it is important that we refrain from passing judgment or becoming envious.

Throughout our lives, we glimpse only the outer hull of others’ life experiences, so it’s tempting to presuppose that the abundance they enjoy is the result of luck rather than diligent effort. In a small number of cases, our assumptions may mirror reality. But very few people “have it easy.” Everyone must overcome difficulties and everyone has been granted a distinctive set of talents with which to do so. An individual who is highly gifted may nonetheless have to practice industriously and correct themselves repeatedly in order to cultivate their talents. Their myriad accomplishments are more likely than not the result of ongoing hard work and sacrifice. You, no doubt, have natural abilities that you have nurtured and your gifts may be the very reason you strive as tirelessly as you do. Yet others see only the outcome of your efforts and not the efforts themselves

Our intellects, our hearts, and our souls are constantly being tested by the universe. Life will create new challenges for you to face each time you prove yourself capable of overcoming the challenges of the past. What you deem difficult will always differ from that which others deem difficult. The tests you will be given will be as unique as you are. If you focus on doing the best you can and making use of the blessings you have been granted, the outcome of your efforts will be a joyous reflection of your dedication.

DailyOM

Yoga, Aromatherapy Among New Offerings at Medical Center

Walking into Beth Israel Medical Center in New York City for the first time, you might notice a few things that appear out of the norm for a traditional hospital setting. People stroll down the hallways with dogs; small groups of musicians carry instruments, stopping at patient rooms to play a short medley of music; you might even catch a glimpse of a patient and nurse in meditation or in a yoga pose.

Integrative medicine therapies have been working their way into the mainstream of traditional medicine at Beth Israel Hospital for the past eight years, and Beth Israel is embracing it.

“This area is being driven by demand from patients and doctors,” says Richard Freeman, executive vice president and chief operation officer at Beth Israel Medical Center. “We believe there are various approaches to provide quality care to our patients. As time goes on, more and more people are choosing alternative medicine therapies in conjunction with traditional medicine. We believe that this can be an important adjunct to care that can enhance the healing process.”

Beth Israel offers integrative medicine therapies to all of its cancer patients, in combination with conventional treatments, in a yearlong pilot program to determine whether therapies such as yoga, relaxation, and breathing techniques can help alleviate common side effects of treatment such as pain, nausea, anxiety, insomnia, constipation, and fatigue. The program is being funded by Donna Karan’s Urban Zen Foundation, which is dedicated to incorporating Eastern healing practices of yoga, meditation, and aromatherapy with Western medicine.

The foundation was created after Karan’s husband and several close friends died of cancer. During his battle with the disease, Karan’s husband used several Eastern techniques that Karan says were helpful in relieving treatment symptoms and providing inner peace. Through this pilot program, which includes a research component, the Urban Zen Foundation hopes to demonstrate that integrative therapies can work effectively in combination with chemotherapy and radiation to reduce common cancer symptoms and promote healing.

“We believe integrative medicine can provide more optimal healing than medicine alone,” says Joanne Heyman, executive director of the Urban Zen Foundation. “It has much broader applications than just treating cancer, but we wanted to focus on this disease first because of Donna’s personal connection.”

The program is providing specialized training to 15 yoga teachers who will become experts in providing therapy to non-terminal cancer patients. It focuses on yoga, aroma therapy, healing touch, nutrition, and awareness of death and dying in hospital and private settings. Training is being provided by Karan’s yoga masters, Rodney Yee and Colleen Saidman Yee, who also will oversee yoga therapy during the pilot study. Nurses on the oncology floor also are being trained in relaxation techniques including meditation, imagery, aromatherapy, and breathing.

The program also funds a nurse navigator who guides the patient and family through the medical system and orients them to services on the unit; a yoga coordinator and assistant to oversee therapies; and a research director to coordinate the research component.

Heyman says Beth Israel was particularly suited for the program because of its long-standing commitment to integrative medicine. The hospital has been offering alternative therapies to patients for many years, primarily through the Continuum Center for Health and Healing, the nation’s largest and most comprehensive academic integrative medical center. The department is headed by Woodson Merrell, MD, who has been specializing in integrative medicine therapies for more than 20 years and is one of the country’s leading experts on holistic medicine. Merrell believes there is significant evidence to validate its usefulness and that using this approach to empower the patient and provide compassionate, relationship-centered, integrative care is critical for transforming the nation’s ailing healthcare system.

Reflecting an increasing interest and growth in holistic medicine, Beth Israel’s integrative medicine center recently was elevated to departmental status, providing it with more autonomy to grow and expand.

Ed Dailey, RN, a registered yoga teacher, is one of 15 yoga instructors receiving specialized training through the Urban Zen Foundation and is a believer in the healing power of alternative medicine. A nurse for 14 years and a yoga instructor for 10 years, Dailey has seen yoga, meditation, and other forms of relaxation and integrative medicine provide inner strength, calmness, and healing to his patients. Since undergoing formal training, Dailey and other therapists have been offering yoga and relaxation therapies to patients on the head and neck surgical floor at Beth Israel Medical Center with positive results. The therapies are provided at the bedside, using a very flexible definition of yoga. Patients are guided through simple yoga movements and postures while never being touched by the therapist.

“It was believed we could be of service to patients prior to the start of the clinical study,” Dailey says. “We’ve provided therapy to up to 500 patients so far, and I’ve seen patients become calmer and more relaxed, sleep better, [and] experience fewer bed sores, less nausea and constipation, and less anxiety.”

For instance, breathing and relaxation techniques recently brought relief to a young father who had been diagnosed with cancer. “The family was extremely anxious and stressed,” Dailey says. “I provided relaxation interventions to him and his wife, which they now practice at home.” Dailey used the body scan relaxation technique, in which he helps the patient focus on areas of the body that have tension. “It really has a calming effect on the mind, body, and nervous system. It can help relieve stress levels, which can interfere with the healing process. They both became calmer, happier, and much less stressed.”

Dailey says the program also targets staff. “Our goal is to put health back into healthcare,” he says. “Nurses can become depleted [by the demands of their jobs]. How can they provide quality healthcare when they are depleted themselves? Our goal is to encourage staff to take short breaks throughout their day and use yoga and other relaxation techniques to reduce stress levels and re-energize.”

The oncology floor also is undergoing physical changes funded by the Urban Zen Foundation to provide a more healing environment that includes larger spaces for quiet and meditation for patients and staff. The meditation room includes banquette seating, a large flat-screen TV for imagery, and personal MP3 players for music and relaxation sessions. A small kitchenette for families also has been upgraded and expanded. In addition, a small reception area was created so when patients enter the floor, they are greeted by a patient navigator who provides floor tours and guides the patient through the care process.

Integrative medicine is a growing trend, and Heyman says she is seeing growing interest among hospitals in developing integrative medicine services. She says she expects that trend to increase as more research is unveiled that demonstrates the positive benefits of integrative medicine in relieving pain and enhancing healing.

Susan Meyer is a freelance writer.

Father's Day

What Is A Dad?
A dad is someone who
wants to catch you before you fall
but instead picks you up,
brushes you off,
and lets you try again.
A dad is someone who
wants to keep you from making mistakes
but instead lets you find your own way,
even though his heart breaks in silence
when you get hurt.
A dad is someone who
holds you when you cry,
scolds you when you break the rules,
shines with pride when you succeed,
and has faith in you even when you fail...
Dad, you're everything a dad should be and some.
By Susan Ceylise



DADS
Delightful and loving,
Loved and admired,
Dad, you're my hero,
My life you've inspired. And when all my blessings
Are counted each day,
I thank God in heaven
For Dad when I pray. Dad thanks for your presence
Throughout thick and thin;
You're more than a parent,
You're my wonderful friend.
By Ken Brown



What Makes a Dad

God took the strength of a mountain,
The majesty of a tree,
The warmth of a summer sun,
The calm of a quiet sea,
The generous soul of nature,
The comforting arm of night,
The wisdom of the ages,
The power of the eagle's flight,
The joy of a morning in spring,
The faith of a mustard seed,
The patience of eternity,
The depth of a family need,
Then God combined these qualities,
When there was nothing more to add,
He knew His masterpiece was complete,
And so,

He called it ... Dad

~~Author Unknown.~~

Steps To Freedom

Change What Isn’t Working

We have all had the experience of realizing that something in our lives is not working. This knowledge can come as a sudden realization or a nagging feeling of doubt that grows stronger, waking us up to the fact that something needs to change. Some people have a tendency to act rashly and make sweeping changes before even understanding what the problem is. Other people fear change, so they live with the uncomfortable awareness that something needs to shift but won’t do anything about it. Between these two extreme responses lies a middle way that can help us powerfully and gracefully change what isn’t working in our lives.

The first step is remembering that your life is made up of parts that belong to an interconnected whole. Changing one thing can change everything. Because of this, small changes often have a big effect. Sometimes much bigger changes are necessary, but the only way to know for sure is to take the time to really understand the problem. Examine your life as an entirety—your work, your relationships, where you live—and determine what specifically is not functioning the way you would like. Once you have figured out the problem, write it down on a piece of paper. For example, "I am not happy with my relationship" or "I don’t like my apartment." The next step is to figure out the adjustment you would like to make and how you can go about making this change. If you are unhappy with your relationship because you spend too much or not enough time with your partner, you may want to discuss this problem with them and come up with a compromise. On the other hand, if you realize your relationship is not working to such a degree that it needs to end, begin working through that process. Writing down the truth can be a powerful catalyst for change.

The key to making changes that work is to accept the necessity of change as part of life. As we change, we may find it necessary to fine-tune our relationships, work, and living situations. Our lives are living, breathing entities that reflect our dynamic selves.

DailyOM

Body Balance

Masculine and Feminine Sides of the Body

If you look in the mirror and view your profile from each side, you may notice that the two sides of your face are slightly different from one another. Additionally, your left hand is similar to but different from your right hand. In fact, these subtle differences pervade both sides of your entire body. Considering these differences in the context of the idea that the right side of your body is masculine and the left side feminine may shed some light on how balanced you are in relation to your masculine and feminine qualities.

Intuition, feelings, openness, and unselfishness govern the feminine side of our natures. The masculine side is characterized by logic, facts, systems, and self-interest. If you are giving too much to others to the detriment of yourself, your feminine side may be overactive and your right side may need strengthening, to speak up on your behalf, protecting and conserving your energy. If your life is too rigidly structured, your masculine aspect may be overactive; developing your feminine aspect will bring a more open-ended and creative approach.

Maintaining harmony between the left side and the right side, the feminine and masculine, is a key to wholeness. We can foster awareness of our own relative state of balance by tuning in to our bodies. When you close your eyes and scan your body, what do you see? You may find that most of your ailments, from acne to muscle tension, occur on the left side of your body. This might indicate that your feminine aspect is out of balance in some way. Similarly, if you notice a lot of tension in your right shoulder, perhaps your masculine side is overtaxed or weakened. Just noticing an imbalance is the beginning of healing it. Some imbalances may be long-standing, and it may take time to bring your system into equilibrium. Remember to be gentle with yourself and listen to your body. Over time, doing this can guide you to a dynamic state of inner and outer balance.

DailyOM

Traffic to Blog with AlphaInventions

Over the past few months I've been getting traffic to BodySense Blog on AlphaInventions, a website, which plays blogs sort of like a slideshow. 

Check out their product and find some interesting and new blogs.

Thanks for the traffic alphainventions.com

Simple Serenity

Navel Meditation

Journeys of lifelong evolution often begin simply. No matter how complex the goal or desire we have nurtured in our souls, the first steps we take are nearly always basic and uncomplicated. Navel meditation, a creation of the Taoist tradition and the oldest form of meditation recognized in China and India, is a simple practice suitable for those experienced in the art of mediation, yet it is also a wonderful introductory meditation for novices. It utilizes the natural rhythms of the breath and the regular movement of the abdomen as a means to focus awareness and rid oneself of extraneous thoughts. As you concentrate on the breath, the chaos within reveals itself, allowing you to gently train your mind to accept stillness as its natural state.

To begin, assume a comfortable and natural seated position—either cross-legged on a cushion on the floor or on a chair with your legs facing forward. Maintaining an upright, balanced posture will ensure that you are physically centered and prevent fatigue. Close your eyes and relax your body gradually, starting at the toes and ending at the crown of the head. Take a moment to note any physical sensations you are feeling, such as the hardness of the floor under your legs or the weight of a piece of jewelry. When you are relaxed, breathe through the nose at your natural pace. With each inhalation, draw air deep into the abdomen, allowing the area surrounding your navel to rise and fall. Gradually focus your attention on the sensations caused by the inhalation and exhalation of breath. Feel the air flowing in and out of the nostrils as well as the expansion and contraction of the abdomen. If you find it difficult to concentrate on both sensations, concentrate only the movement ! of the navel area.

As you endeavor to commune with the breath, you may notice that your mind strays. When this occurs, do not attach any significance to your thoughts. Simply bring your attention back to the flow of air into and out of your body and the rise and fall of your navel. Eventually, the torrent of mental noise flooding your mind will slow to a trickle, and you will learn to control the current of your thoughts until you are no longer at the mercy of your reactions. The more you practice this meditation, daily if possible, the more you will be able to get back to this relaxed state easily throughout your day.

DailyOM

Boldly Growing into Your Own

Fear of the Future

Though much human fear is based on uncertainty, foreknowledge does not always ease the mind. It is often when our futures look brightest that our resolve crumbles and we veer off course. We can recognize that success is on the horizon, but we cannot discern how it will impact our lives. Because success can affect us in complex and unpredictable ways, taking us out of the status quo and pushing us into new circumstances that test our limits, the mere idea of attaining the life of our dreams can shake us to the core. Fear of the future is often closely intermingled with the fear that growing into your own potential will both change you irrevocably and force you to face situations that you aren’t ready for. It is normal to unconsciously project ahead into the future and see success as a great weight bearing down on you. It is important to remember, however, that all the life changes the future will bring will be implemented into your life slowly and gradually.

When we visualize the future, we tend to focus on outcomes rather than the steps we will take to reach those conclusions. Thus, we may forget that growth is progressive. Your soul longs to fulfill its purpose—a purpose you agreed to in the timelessness in which you existed before your birth. Because of this, neither you nor the universe will set any circumstance before you that you are not capable of handling. Fear of the future can paralyze you, preventing you from living in the moment and from working toward your goals in a mindful manner. The key to conquering this fear lies in awareness. When you can identify the irrational thoughts that frighten you, you can replace them with logical, self-affirming ideas. If you are afraid that you won’t be satisfied when you accomplish a certain goal, remember that no one achievement represents an end in and of itself. And if you fear recognition or feel unworthy, consider that even now you are deserving of praise.

Should fear of the future strike you as you strive to create, to excel, to grow, and to evolve, assert your courage. Assume that your fear is based on a false assumption and quell it with facts. Try to disregard past patterns and focus on the present by stilling the inner voice that comments critically on all you do. Tell yourself that the inevitability of your success is based not on luck or a universal mistake but on your already established talents, drive, imagination, and inner strength. Each time you overcome your fear of the future, you chip away at its very foundations. Eventually, you will clear a gap through which you can gaze upon the future with unhindered optimism.

DailyOM

Fathers Day Quotes

He didn't tell me how to live; he lived, and let me watch him do it.  ~Clarence Budington Kelland




My father used to play with my brother and me in the yard.  Mother would come out and say, "You're tearing up the grass."  "We're not raising grass," Dad would reply.  "We're raising boys."  ~Harmon Killebrew




One father is more than a hundred Schoolemasters.  ~George Herbert, Outlandish Proverbs, 1640




Fatherhood is pretending the present you love most is soap-on-a-rope.  ~Bill Cosby



A father is always making his baby into a little woman.  And when she is a woman he turns her back again.  ~Enid Bagnold




Blessed indeed is the man who hears many gentle voices call him father!  ~Lydia M. Child, Philothea: A Romance, 1836




It is not flesh and blood but the heart which makes us fathers and sons.  ~Johann Schiller




A father carries pictures where his money used to be.  ~Author Unknown




When I was a boy of fourteen, my father was so ignorant I could hardly stand to have the old man around.  But when I got to be twenty-one, I was astonished at how much he had learned in seven years.  ~Mark Twain, "Old Times on the Mississippi" Atlantic Monthly, 1874




Never raise your hand to your kids.  It leaves your groin unprotected.  ~Red Buttons




If the relationship of father to son could really be reduced to biology, the whole earth would blaze with the glory of fathers and sons. James Baldwin




Homer
For rarely are sons similar to their fathers: most are worse, and a few are better than their fathers.

Sigmund Freud
I cannot think of any need in childhood as strong as the need for a father's protection.

Margaret Truman
It's only when you grow up, and step back from him, or leave him for your own career and your own home – it's only then that you can measure his greatness and fully appreciate it. Pride reinforces love.

Jewish Proverb
When a father gives to his son, both laugh; when a son gives to his father, both cry.

Knights of Pythagoras
A man never stands as tall as when he kneels to help a child.

A Life of Learning

Earth School

Life is the province of learning, and the wisdom we acquire throughout our lives is the reward of existence. As we traverse the winding roads that lead from birth to death, experience is our patient teacher. We exist, bound to human bodies as we are, to evolve, enrolled by the universe in earth school, an informal and individualized academy of living, being, and changing. Life’s lessons can take many forms and present us with many challenges. There are scores of mundane lessons that help us learn to navigate with grace, poise, and tolerance in this world. And there are those once-in-a-lifetime lessons that touch us so deeply that they change the course of our lives. The latter can be heartrending, and we may wander through life as unwilling students for a time. But the quality of our lives is based almost entirely on what we derive from our experiences.

Earth school provides us with an education of the heart and the soul, as well as the intellect. The scope of our instruction is dependent on our ability and readiness to accept the lesson laid out before us in the circumstances we face. When we find ourselves blindsided by life, we are free to choose to close our minds or to view the inbuilt lesson in a narrow-minded way. The notion that existence is a never-ending lesson can be dismaying at times. The courses we undertake in earth school can be painful as well as pleasurable, and as taxing as they are eventually rewarding. However, in every situation, relationship, or encounter, a range of lessons can be unearthed. When we choose to consciously take advantage of each of the lessons we are confronted with, we gradually discover that our previous ideas about love, compassion, resilience, grief, fear, trust, and generosity could have been half-formed.

Ultimately, when we acknowledge that growth is an integral part of life and that attending earth school is the responsibility of every individual, the concept of "life as lesson" no longer chafes. We can openly and joyfully look for the blessing buried in the difficulties we face without feeling that we are trapped in a roller-coaster ride of forced learning. Though we cannot always know when we are experiencing a life lesson, the wisdom we accrue will bless us with the keenest hindsight.

DailyOM

An Unwavering Connection to the Infinite

Worth

Though much of who and what we are changes as we journey through life, our inherent worth remains constant. While the term self-worth is often used interchangeably with self-esteem, the two qualities are inherently different. Self-esteem is the measure of how you feel about yourself at a given moment in time. Your worth, however, is not a product of your intelligence, your talent, your looks, your good works, or how much you have accomplished. Rather it is immeasurable and unchanging manifestation of your eternal and infinite oneness with the universe. It represents the cornerstone of the dual foundations of optimism and self-belief. Your worth cannot be taken from you or damaged by life’s rigors, yet it can easily be forgotten or even actively ignored. By regularly acknowledging your self-worth, you can ensure that you never forget what an important, beloved, and special part of the universe you are.

You are born worthy—your worth is intertwined with your very being. Your concept of your own self-worth is thus reinforced by your actions. Each time you endeavor to appreciate yourself, treat yourself kindly, define your personal boundaries, be proactive in seeing that your needs are met, and broaden your horizons, you express your recognition of your innate value. During those periods when you have lost sight of your worth, you will likely feel mired in depression, insecurity, and a lack of confidence. You’ll pursue a counterfeit worth based on judgment rather than the beauty that resides within. When you feel worthy, however, you will accept yourself without hesitation. It is your worth as an individual who is simultaneously interconnected with all living beings that allows you to be happy, confident, and motivated. Because your conception of your worth is not based on the fulfillment of expectations, you’ll see your mistakes and failures as just another part of life’s journey.

Human beings are very much like drops of water in an endless ocean. Our worth comes from our role as distinct individuals as well as our role as an integral part of something larger than ourselves. Simply awakening to this concept can help you rediscover the copious and awe-inspiring worth within each and every one of us.

DailyOM

Managing the Stress of Fibromyalgia

How to deal with your diagnosis and sidestep the slippery slope of stress

When you first learned of your diagnosis, chances are you let out a huge sigh of relief. For many patients with fibromyalgia, it's the first time someone in the healthcare community has said, "Yes, what you're feeling is real, and yes, there's something you can do about it." And though managing stress is usually far from a top priority during this initial period, it's important to be aware that anxiety will probably only increase as the reality — and unpredictability — of your new situation sinks in.

The stress that soon appears is caused in part by the reactions of people around you. As you're scrambling to make sense of your diagnosis, friends and family often don't seem as supportive as you would like them to be. And it's probably not surprising. There's still plenty of conflicting and confusing information about fibromyalgia around — that it is a bogus disease, that you are probably not ill at all, that it's "all in your head." And even when you know there's strong evidence from reputable sources that fibromyalgia has legitimate biological roots, getting your spouse, kids, friends and coworkers on board can be tricky, especially when you look just fine to them. All this can create more stress on top of what you're already experiencing from living with a difficult and painful medical condition.

Here are some surefire methods for getting a handle on the situation, and learning how to manage the anxiety without it causing damage to you.

First: Help Yourself

It's a stressful cycle. Often your pain, fatigue, and memory problems make it impossible for you to do what the people around you expect. You then feel guilty, helpless, and increasingly stressed out.

The bad news for people with fibromyalgia, says Daniel Clauw, M.D., rheumatologist and executive director of the University of Michigan's Chronic Pain and Fatigue Research Center, is that these negative feelings activate the body's sympathetic nervous system, which can cause pain, fatigue, and memory problems even if you don't have fibromyalgia! And this can lead to a downward spiral of inactivity and depression.

According to Dr. Clauw, it is not uncommon for people with chronic conditions like fibromyalgia to stop doing the things they enjoy because they're so focused on simply surviving. Add to this the stress associated with having people around you not believe in your illness, or feeling that there's nothing you can do to control your life and clearly you can start to feel even worse. So how do you gain some control? Dr. Clauw suggests using these four steps:

1. Recognize the connection. Know that any type of stress (emotional or physical) may be capable of triggering or worsening your fibromyalgia symptoms.

2. Reset your expectations. Try to set realistic goals, based on how you feel right then, and avoid doing more than you can physically or emotionally handle.

3. Respond differently. "It's not the external thing that's stressful — it's how you perceive it," says Dr. Clauw. When you deliberately choose not to get too bothered when things don't go the way you want them, it can make a huge difference in how you feel.

4. Research your illness. Know what to expect. Getting the facts about fibromyalgia can give you a sense of control. So pick up a book, talk one-on-one with your doctor, or join a support group in your area—it's also a great way to meet others who literally feel your pain.

Second: Help Them Help You

Your best bet in helping a friend or family member wrap their head around the many different aspects of fibromyalgia is to take them to a support group meeting or educational lecture. In many cases, people in your life simply don't know what they should (or could) be doing to support you, and may feel like they're in dark when it comes to offering meaningful help. An added benefit of bringing a friend or family member along: They'll hear about the value of different types of nondrug therapy, including mild exercise, self-management techniques, relaxation, and a positive attitude. These are the things you're least likely to want to do or concentrate on when you're feeling bad.

Armed with the facts about fibromyalgia, a family member knows that they can gently nudge you to keep up with self-care measures that can make you feel better over the long term. They can also encourage you to change those habits that will only make you feel worse.

Finally, try to be patient as your new support team learns about the illness and how to best help you manage it. Remember, there was a time when you too were new to life with fibromyalgia.

Everyday Health - Emotional Health

Parts Of The One

Ants And Bees, A Metaphor

When we see ants and bees out in the world, we often see just one, but this belies the reality of their situation. More than any other species, ants and bees function as parts of a whole. They cannot and do not survive as individuals; they survive as members of a group, and the group’s survival is the implicit goal of each individual’s life. There is no concept of life outside the group, so even to use the word individual is somewhat misleading. Often, humans, on the other hand, strongly value individuality and often negatively associate ants and bees with a lack of independence. And yet, if we look closer at these amazing creatures, we can learn valuable lessons about how much we can achieve when we band together with others to work for a higher purpose.

Most ants and bees have highly specified roles within their communities, some of which are biologically dictated, and they work within the confines of their roles without complaint, never wishing to be something other than what they are. In this way, they symbolize self-knowledge and humility. They also display selfless service as they work for the common good. In many ways, they are like the individual cells of one body, living and dying as necessary to preserve the integrity of the whole body, not to protect themselves as individuals. In this way, ants personify the ability to see beyond one’s small self to one’s place within the greater whole, and the ability to serve this whole selflessly.

Ants and bees can inspire us to fully own what we have to offer and to put it to use in the pursuit of a goal that will benefit all of humanity, whether it be raising consciousness about the environment, feeding the hungry, or raising a happy child. Each one of us has certain talents we were born with, as well as skills we have acquired. When we apply these gifts, knowing that we are one part of a greater organism working to better the whole world, we honor and implement the wisdom of ants and bees.

DailyOM

Emerging Courageous

Walking Through Your Fear

The situations, activities, and individuals that frighten us remain static. Their relative intensity does not change. Fear, on the other hand, self-magnifies. It is when you are afraid and envisioning all that might go wrong that the energy underlying your fear grows. A tiny flicker of anxiety can easily develop into a terror that manifests itself physically and eventually paralyzes you into inaction. Though frequently, in walking through that fear, we discover that the strength of our fright was out of synch with reality. And we learn that doing what frightens us can lead to great blessings. Confronting your trepidation head-on will help you accept that few frightening scenarios will ever live up to the negative disasters that we sometimes play out in our minds.

Though fear is literally an evolutionary gift meant to sharpen your senses and energize you during times of great stress, it can nonetheless become a barrier that prevents you from fulfilling your potential by causing you to miss out on rewarding, life-changing experiences. During the period before you face your fear, you may have to deal with a barrage of negative thoughts and emotions. Walking through it, whether your fear is public speaking, taking part in an activity that makes you nervous, or asserting yourself when the odds are against you, may be equally as difficult. But once you have emerged unscathed on the other side, which you will, you will likely wonder why you assumed the worst in the first place. As you spend time worrying about what might happen, it’s good to know that your fear probably won’t happen at all. It may feel like a great weight has been lifted from your shoulders, and you will likely feel a sense of passionate pride. Walking through your fear can mean taking risks and can require both practice and patience. Since it is challenging to act when you are gripped with fear, start small.

Each step you take into fear will strengthen you and help you confront future fears with poise, courage, and confidence. You will also find that when you are willing to stare your fear in the face, the universe will always offer you some form of aid or support. When you see the heights of accomplishment and personal evolution you can attain when you walk through your fears, your faith in yourself will grow, allowing your next step to be easier.

DailyOM

Special Messengers

Reconnecting with Friends

Every person that passes through our lives makes a contribution to our life stories. There are those who play large roles and make deep impressions, but sometimes a brief special appearance before life takes them in another direction creates a meaningful connection. It is a rare gift when they suddenly reappear in our lives after a long absence.

Though the world may seem full of more people than we could ever know, we are often drawn to people with similar energy, which brings us together time and time again. On first meeting, the characters in our life stories may seem familiar. We may know each other from past lives or perhaps we merely recognize the energy of a kindred spirit. But when fate brings old friends back into our lives, there is always a reason. They may act as messengers, reminding us of a part of ourselves we have forgotten to nurture. They might appear to give us a chance to react in a new way to an old situation. They may even bring up unresolved issues so that we may complete them, giving us the chance to move forward on our life path. Whether old friends, previous romances, or once and future partners, their reappearance is more than mere chance. They may never know what they bring into our lives, but the renewed contact is a gift.

If this hasn’t happened to you, maybe you are meant to initiate contact by seeking out old friends. If old friends come to mind or into your dreams, use their appearance as an excuse to get in touch. If an old song or movie reminds you of them, reach out to share the gift of renewed contact. Wherever you fall in the circle of connection and reconnection, be sure to look beyond the surprise of the moment to enjoy the deeper gift that this revelation brings.

The Start of Change

Breaking Family Cycles

It is easy to believe that in leaving our childhood homes and embarking upon the journey of adulthood, we have effectively removed ourselves from harmful and self-perpetuating familial patterns. In looking closely at ourselves, however, we may discover that our behaviors and beliefs are still those that were impressed upon us during our youth by our parents, grandparents, and the generations that preceded them. We may find ourselves unconsciously perpetuating cycles of the previous generations, such as fear of having enough, not showing affection, and secrecy patterns. Yet the transmission of negative patterns from one generation to the next is not inevitable. It is possible to become the endpoint at which negative family cycles that have thrived for generations are exhausted and can exert their influence no longer. Breaking the pattern is a matter of overcoming those values imprinted upon us long ago in order to replace them with pure love, tolerance, and conscious awareness.

Even if you have struggled with the cumulative effects of family cycles that were an expression of established modes of living and a reflection of the strife your ancestors were forced to endure, you can still liberate yourself from the effects of your family history. The will to divest yourself of old, dark forms of familial energy and carry forth a new loving energy may come in the form of an epiphany. You may one day simply realize that certain aspects of your early life have negatively affected your health, happiness, and ability to evolve as an individual. Or you may find that in order to transcend long-standing patterns of limiting beliefs, irrational behavior, and emotional stillness, you have to question your values and earnestly examine how your family has impacted your personality. Only when you understand how family cycles have influenced you can you gain freedom from those cycles.

In order to truly change, you must give yourself permission to change. Breaking family patterns is in no way an act of defiance or betrayal. It is important that you trust yourself implicitly when determining the behaviors and beliefs that will help you overwrite the generation-based cyclical value system that limited your individual potential. Many people are on the earth at this time to break family cycles, for all of you are true pioneers. In breaking negative family cycles, you will discover that your ability to express your feelings and needs grows exponentially and that you will embark upon a journey toward greater well-being that can positively impact generations to come.

DailyOM

10 Steps to Manage Your Weight

Practice these simple, everyday food and fitness smarts to keep your hard-fought new weight.

You've just lost weight and you don't want to see that number go back up on your scale. With these 10 tricks from dietitians and successful dieters, you'll be able to maintain your weight with ease.

1. Build more lean muscle. Maintain, or even increase, your metabolism by continuing to build lean muscle. "Muscle has a higher metabolism than fat does," explains Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. If you don't yet train with weights, add this type of exercise to your overall program now. If you do, increase the amount of weight you're working with to keep yourself challenged.
   
2. Fight off hunger with more filling foods. A three-year University of Pittsburgh study of 284 women between the ages of 25 and 45 found that those who avoided weight gain the best were the ones whose meals kept them feeling full. "Keeping that feeling of fullness can be done with foods high in fiber — think fruits and vegetables, whole grains, and lean protein," says Jenna Anding, PhD, RD, of the department of nutrition and food science at Texas A&M University in College Station, Texas.
   
3. Avoid temptation. The University of Pittsburgh study also found that women who best controlled their weight were good at resisting the temptation to binge on forbidden treats. This doesn't mean never indulging in a gooey dessert again, but rather picking — and limiting — your moments. There are many ways to avoid daily temptations, including planning ahead when eating out and banning your worst weaknesses from the house.
   
4. Count calories. Another hallmark of successful weight maintenance, according to the University of Pittsburgh study, is regularly counting calories. Use your calculator to keep a running total throughout the day if that helps you keeps track of calorie consumption. Maintaining weight loss is hard; it's okay to be as careful as you were during the weight- loss phase of your diet.
   
5. Plan your meals in advance. A maintenance diet has a lot of the same components as a weight-loss diet. Having a meal-by-meal plan that you can stick to, although it has more calories than your diet plan did, can act as a guide to keep you on track.
   
6. Consider adding minutes to your exercise plan. Experts recommend at least 30 minutes of physical activity five days a week, but emphasize that the more you exercise, the better able you are to maintain a weight loss. You should aim for 60 to 90 minutes of physical activity every day.
   
7. Measure your portions. According to a Center for Disease Control (CDC) study of more than 4,000 U.S. adults, the biggest factors in success were measuring portions and fats, the most caloric foods, in particular. This doesn't mean you have to carry a food scale everywhere you go, but using it as often as possible at home will teach you how to eyeball portion sizes at restaurants and immediately know how much to eat, and how much to take home in a doggie bag.
   
8. Weigh yourself daily. The same CDC study reported that people who weigh themselves once a day are twice as successful at keeping off lost weight as those who don't step on the scale as often. Daily weigh-ins, which can be discouraging when you're on a diet, can be a boon during maintenance; they let you see, and stop, any slow creep upward as soon as it happens.
   
9. Include dairy in your diet. According to a study of 338 adults, those who ate three or more servings of low-fat dairy daily were more likely to keep off the weight than those who ate one serving or less. For women in particular, this has the additional benefit of improving bone health.
   
10.   Let your plate be your guide. When you can't count calories or measure portions accurately, Banes recommends using the "plate method" as a way to control the amount you're eating. A great tip for dieters, it works just as well for people on a maintenance plan. Simply put, when you serve yourself using this method, at least half your plate should be vegetables and the remaining space should be divided evenly between lean protein and whole grains. If you go back for seconds, limit yourself to vegetables, fruit or low-fat dairy.

By Madeline Vann, MPH

Medically reviewed by Pat F. Bass III, MD, MPH

Progressing With Patience

Doing The Best You Can

It isn’t always easy to meet the expectations we hold ourselves to. We may find ourselves in a situation such as just finishing a relaxing yoga class or meditation retreat, a serene session of deep breathing, or listening to some calming, soul-stirring music, yet we have difficulty retaining our sense of peace. A long line at the store, slow-moving traffic, or another stressful situation can unnerve you and leave you wondering why the tranquility and spiritual equilibrium you cultivate is so quick to dissipate in the face of certain stressors. You may feel guilty and angry at yourself or even feel like a hypocrite for not being able to maintain control after practicing being centered. However, being patient with yourself will help you more in your soul’s journey than frustration at your perceived lack of progress. Doing the best you can in your quest for spiritual growth is vastly more important than striving for perfection.

Just because you are devoted to following a spiritual path, attaining inner peace, or living a specific ideology doesn’t mean you should expect to achieve perfection. When you approach your personal evolution mindfully, you can experience intense emotions such as anger without feeling that you have somehow failed. Simply by being aware of what you are experiencing and recognizing that your feelings are temporary, you have begun taking the necessary steps to regaining your internal balance. Accepting that difficult situations will arise from time to time and treating your reaction to them as if they are passing events rather than a part of who you are can help you move past them. Practicing this form of acceptance and paying attention to your reactions in order to learn from them will make it easier for you to return to your center more quickly in the future.

Since your experiences won’t be similar to others’ and your behavior will be shaped by those experiences, you may never stop reacting strongly to the challenging situations you encounter. Even if you are able to do nothing more than acknowledge what you are feeling and that there is little you can do to affect your current circumstances, in time you’ll alter your reaction to such circumstances. You can learn gradually to let negative thoughts come into your mind, recognize them, and then let them go. You may never reach a place of perfect peace, but you’ll find serenity in having done your best.

DailyOM

Pattern of Pain

Withholding

The most common form of withholding is what we commonly call "the silent treatment," but withholding encompasses any unwillingness to express your true feelings. It also includes an unwillingness to give support, praise, or positive attention to the people you love. We have all known someone who is impossible to please, and many of us have suddenly found ourselves at the other end of a chilly silence with no explanation. At the same time, many of us will recognize our own tendency to withhold our emotions rather than express them. Most of us have seen both sides of the withholding dilemma. Emotional pain is at the root of our tendency to withhold, and withholding causes pain to the people subjected to it. It is a dysfunctional pattern that creates a breakdown in communication and understanding.

No one deserves to be subjected to withholding. Feeling ignored, disrespected, or shut out, and to not know why, is a terrible feeling. The first thing to remember if this is happening to you is that you are not to blame. You are caught in someone else’s pain pattern. This person does not know how to express feelings in a healthy way probably because this is what they learned when she or he was a child. The second helpful thing to remember is that the withholder is acting out of pain. They are stuck in a habitual mode of response that is self-defeating and alienating to the people they love. Remembering this will help you feel compassion for the person hurting you. However, if you have suffered too long with this pattern, you may need to get some space. Take some time to look at your own patterns and understand why you have taken part in this drama. If you are dealing with people in a family situation, you can step up to the plate to help break the chain of this behavior pat! tern.

If, on the other hand, it is you that tends to withhold, understand that this is a learned response and it can be unlearned. Find safe places to begin to express all that you’ve been holding back. Begin to make an effort to say what you’re feeling and thinking. Give praise to someone you love. The more you do this, the healthier you and your relationships will become. What was learned over a course of a life cannot be changed overnight—remember, one day at a time.

DailyOM

The Sun Is Always Shining

Remember the Sun

There are times when gloom or darkness causes us to momentarily lose sight of the light. Although it is at these times when the thought of the sun can help us. Its warm, glowing rays brighten even our thoughts, and it’s good to remember that despite appearances the sun is shining right now. We may not be able to see it at this very moment, but if clouds block our view, they are only filtering the sun’s light temporarily. If darkness has fallen, we know that the sun is still shining at this very moment somewhere not too far away, and it’s only a matter of time before it will shine on us again.

When we remember that the sun is still shining, we know that things are still in motion in the universe. Even if life feels like it is at a standstill, sometimes all we need to do is have faith and wait for the time when everything is in its perfect place. Or we can we can choose to follow the cues of the sun and continue doing our work and shining our light, even when we can’t yet see results. In doing so we exercise our patience, making sure we are prepared when opportunity knocks and all other elements are in their right and perfect places.

The sun also reminds us that our own shining truth is never extinguished. Our light shines within us at all times, no matter what else occurs around us. Though the sun gives us daily proof of its existence, sometimes our belief in our own light requires more time. If we think back, however, we can find moments when it showed itself and trust that we will see it again. Like the sun, our light is the energy that connects us to the movements of the universe and the cycles of life and is present at all times, whether we feel its glow or not.

DailyOM

Joint Replacement Surgery for Arthritis

When all else fails, this arthritis treatment can ease your pain and return some "bounce" to your life.

When you have a joint so swollen and stiff that walking, climbing stairs, taking a bath, getting in and out of chairs, or even sleeping is difficult, you need, not want, to get some arthritis pain relief. If, with your doctor’s guidance, you’ve tried the laundry list of non-invasive arthritis treatments — changing your diet and exercise regimens, using walking aids like canes or braces, trying physical therapy, and taking pain medications — and you’re still in a desperate state, joint replacement surgery, the ultimate in arthritis treatment, may be the arthritis pain relief solution for you.

Arthritis Treatment: When to Consider Joint Replacement
How do you know when it’s right for you? That’s indeed the big question, says Craig Della Valle, MD, a member of the American Academy of Orthopaedic Surgeons (AAOS) and associate professor of orthopedics at Rush University Medical Center in Chicago. “We’re always weighing the risks with the rewards, and every patient is different.”

“While joint replacement surgery certainly has its place in the management of arthritic diseases, it should be considered the final option after all other medical options have been exhausted," says Christopher Morris, MD, a rheumatologist in Kingsport, Tenn. “Ideally, arthritic disease can be addressed early enough to prevent the need for surgery; however, there are some diseases, such as osteoarthritis, where we don't have treatments to prevent the disease and its progression.”

Joint Replacement Surgery: The Pros
There are many benefits to joint replacement surgery in people with advanced arthritis. They include:

• Great results. Why consider surgery as an arthritis treatment? Because it works. Almost all joint replacement surgeries dramatically improve patients’ lives — offering arthritis pain relief, restored range of motion, and a return to most or all “normal” activities (perhaps barring any Olympian-style high impact moves … your doctor will tell you how far you can go!).

• Better technology. In the past, doctors believed that the older you were, the better a candidate you would be for joint replacement surgery. But in recent years, artificial joints, called prostheses, have evolved to the point that they can withstand more stress and wear-and-tear, allowing them to last about 10 to 15 years. And yes, you can get a second, or even a third, prosthesis if needed.

• Motivation for a better you. The best candidates for joint replacement surgery are fit and healthy and have few pre-existing conditions beyond their arthritis. Obese patients can still be candidates; however, excess weight can slow healing and increase the risk of post-surgical infection. If you’re at a healthy weight for your height, your doctor will likely give you the go-ahead. And, if you’ve been looking for a great reason to shed some weight, being pain-free is a fabulous one.

Joint Replacement Surgery: The Cons
Like any surgery, joint replacement should not be taken lightly. Surgery should be doctor-recommended, preferably by an orthopedic surgeon, and only after extensive tests are performed. And while complications occur fewer than 2 percent of the time, there are still risks with joint replacement surgery. These include:

• Infection. Infection is always a risk with surgery, and can occur any time from immediately after surgery up until years later. While most infections can be treated with antibiotics, deep persistent infections may require additional surgery to remove and replace the prosthesis.

• Blood clots. To prevent blood clots from forming, patients are often given compression stockings to wear post-surgery as well as exercises to do that will promote blood flow. Some patients may be asked to take blood thinners as well.

• Loosening of the new joint. This can cause excess pain that may require additional surgery to fix.

• Dislocation of the new joint. This is the most common problem after hip surgery. Artificial hips are smaller than a human joint, so the ball could come out of its socket. Usually dislocation can be fixed if the patient wears a special brace. Additional surgery is not usually necessary.

• Wear and tear. Nothing stays brand new and some wear and tear on your prosthesis is expected. If the prosthesis becomes loose, however, additional surgery may be necessary.

• Nerve and blood vessel injury. Nerves and/or blood vessels around the replaced joint can be damaged during surgery. This type of damage is rare and often improves on its own over time.

• Joint stiffening. Sometimes the soft tissues around a new joint will harden (a process called ossification), which makes it difficult to move. Medications or therapies can help prevent this from happening.

• Requiring more surgery. Prosthetic joints last between 15 and 20 years, so the younger the patient, the more likely the need for a second or third surgery for new joints.

Points to Consider Before Joint Replacement Surgery
If you're thinking about joint replacement, it's important to get all the information you need before you make a decision. Be sure to ask your doctor about:

The type of replacement you'll need. The prosthesis can be either cemented into the surrounding bones or “uncemented” into place. Uncemented joints require that the patient’s bone grow into and attach to the device. Subsequently, these surgeries require longer recovery periods. Uncemented joints are most often recommended for younger, more active people with good bone quality. When both methods are combined, it’s called a “hybrid” joint replacement.

Recovery time. Your body will need time to get used to its new joint and for your muscles to grow strong again. Plan ahead and line up help. It may take weeks before you are 100 percent back on your feet. However, if you follow your doctor’s orders, your pain will lessen, your flexibility will increase, and your range movement will improve. Remember, this arthritis treatment works for most people.

By Anne Wells

Medically reviewed by Cynthia Haines, MD

A Question Of Balance

One-Sided Relationships

One of the most beautiful qualities of an intimate relationship is the give and take of energy that occurs between two people. In the best-case scenario, both people share the talking and listening, and the giving and receiving of support, equally. Occasionally, within any relationship, the balance shifts and one person needs to listen more, or give more. Generally, over a long period of time, even this exception will take on a balanced rhythm; we all go through times when we take more and times when we give more.

However, there are also relationships in which the balance has always felt one-sided. You may have a friend whom you like, but you have begun to notice that the conversation is always about their life and their problems and never about yours. You may also have a friend who seems to require an inordinate amount of support from you but who is unable or unwilling to give much in return. Over time, these relationships can be draining and unsatisfying. One option is simply to end the relationship, or let it fade out naturally. Another option is to communicate to your friend that you would like to create a more equal balance in which your concerns also get some airtime. They may be taken aback at first, but if they are able to hear you, your friendship will become that much more sincere. They may even thank you for revealing a pattern that is probably sabotaging more than one relationship in their life.

A third option is to simply accept the relationship as it is. There are many one-sided relationships that actually work. One example of this is a mentor relationship in which you are learning from someone. Another example is a relationship in which you are helping someone who is sick, disabled, or otherwise needy. In these instances, you can simply be grateful that you are able to help and be helped, trusting that the balance of give and take will even out in the big picture of your life.

DailyOM

Healing with Hurt

Using Your Pain To Help Others

Pain is a fact of being and one that permeates all of our lives to some degree. Since the hurt we feel may be a part of the experiences that have touched us most deeply, we are often loathe to let it go. It is frequently easier to keep our pain at our sides, where it acts as a shield that shelters us from others and gives us an identity—that of victim—from which we can draw bitter strength. However, pain’s universality can also empower us to use our hurt to help others heal. Since no pain is any greater or more profound than any other, what you feel can give you the ability to help bring about the recovery of individuals whose hurts are both similar to and vastly different from your own. You can channel your pain into transformative and healing love that aids you in helping individuals on a one-to-one basis and spreading a tide of curative energy throughout the world.

The capacity to heal others evolves naturally within those who are ready to disassociate themselves from their identity as victims. In fact, the simple decision to put aside the pain we have carried is what grants us the strength to redeem that pain through service. There are many ways to use the hurt you feel to help others. Your pain gives you a unique insight into the minds of people who have experienced trauma and heartache. You can draw from the wellspring of strength that allowed you to emerge on the other side of a painful experience and pass that strength to individuals still suffering from their wounds. You may be able to council individuals in need by showing them the coping methods that have helped you survive or simply by offering sympathy. A kinship can develop that allows you to relate more closely with those you are trying to aid and comfort.

Helping others can be a restorative experience that makes your own heart grow stronger. In channeling your pain into compassionate service and watching others successfully recover, you may feel a sense of euphoria that leads to increased feelings of self-worth and optimism. Your courageous decision to reach out to others can be the best way to declare to yourself and the world that your pain didn’t defeat you, and in fact it helped you heal.

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