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Loving Kindness Meditation: Easy and Accessible

Ranch statues loving kindness meditationEasily Meditated 

Have you heard of loving kindness meditation? It’s the simple practice of directing good thoughts and wishes to others. (Except that one guy who is so irritating especially when he …..  Ooops, got distracted. Must refocus and become more heavily meditated.) When practicing loving kindness meditation, you also envision what you want to bring into your own life.

At the recent IDEA World Fitness Convention, I had the privilege of attending a session “Heavily Meditated and Highly Motivated” with long time fitness pro and award winning presenter, Petra Kolber. Petra offered compelling reasons to start meditating. Even if you are like me – energetic, wiggly, and on the move, mentally and physically — you can reap the benefits of meditation.

When your mind is full, try being mindful #activeaging #meditation Click To Tweet

Key Quotes from “Heavily Meditated and Highly Motivated”

Join me in a brief summary of highlights and quotes from Petra’s presentation. You may be inspired to start with just 3 minutes a day to gain happiness, reduce stress, and create more loving kindness in your life. (Great phone apps to begin with are listed in our post, Live Better with Meditation, Menopause, and Memory).

Breathe In Breathe Out and Hooooooolllddd It (Not Really)

The longest distance we’ll ever travel is from our head to our heart #meditation #activeaging Click To Tweet

At its simplest, most accessible level, meditation is about paying attention to your breath. As Petra proffered, “the longest distance we’ll ever travel is from our head to our heart.” And “breathing” she says, “is the best, fastest way to connect the brain and body.” For a methodology on mindful breathing, try our suggestions in Breathe Life Into Yourself.

Mindful breathing is the best, fastest way to connect the brain and body #activeaging #meditation Click To Tweet

People crave two things, according to Petra:

1) to be seen and heard

2) to connect. (She may be onto something. I know I often tell my husband to “please just listen. You don’t have to DO anything else. You can even pretend to listen and I’ll feel loved.”)

to do list Loving Kindness Meditation

Are we Human Beings or Human Doings?

Two of the benefits of meditation include connecting more compassionately to others AND to yourself. Mindfulness, which is another definition for meditation is about making friends with our body, mind, and self.  “Mindfulness is also about human beings, not human doings,” Petra reminds us. Being in the present is key to meditating. Being mindful puts the attention on the senses – how does our breath feel? Sound? The senses can happen only in the present moment. Therefore any time spent focusing on the senses will bring us to a meditative moment.

Go with Tend and Befriend My Friends, not Fight or Flight

tall poppies at Holman Ranch Loving Kindness Meditation

The hills are alive with the sound of breathing

When under stress, we can shift from the Fight or Flight syndrome to “Tend and Befriend” just by paying attention to our breathing and calming it.  When your mind is full, try being mindful. (Saaay, that’s a quote I made up just now!)  Whether sitting calmly with eyes closed or walking at a comfortable pace (need I say, eyes open), put attention to your breathing. Feel your breath enter and exit your body. Note the rhythm and temperature of your breath. Create space within yourself as you inhale. Scan your body with each in- and exhalation. Send your exhalations into places of stress and tension to release.

We may not be meditating experts. But we are all professional, lifelong breathers. Therefore even without attending Petra’s session, we can reap the benefits of loving kindness meditation when we use our breath to become more present. And loving. And kind. Except towards that one guy who really acted jerky and ….. Inhale Exhale Inhale Exhale.

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Kymberly Williams-Evans, MA

Top Quotes and Insider Fitness Trends for Boomers-2016

 

Live Better with Meditation, Menopause, and Memory

 

3 Ways to Lose Weight without Dieting or Exercising

8

1 Deep Breath = Lose 5 Pounds: Myth or My Ohhhhhm My?

Take a Deep Breath and Call Us in 5 Pounds

deep breath for a reasonDear Fun and Fit: K and A  Is it a myth or fact that deep breathing helps with weight loss? Deborah, Santa Barbara, CA

Alexandra: I’m taking a deep breath before I answer. Exhale and ready —>> This is a Big Fat Myth…or not. Here’s what I did for you, Deborah. I went and read piles of so-called research just to answer your question in a somewhat informed way. Blah blah blah. Took a nap on keyboard after about the 20th “Let me tell you all about my secret breathing techniques where you’ll lose 50 pounds next week. All you have to do is sign up for my magical potion/newsletter/product/blog.” They were all like that – one deep breath at the start of the site, then a sales pitch and excited testimonial about the wonders of breathing for weight loss.  First of all, the blog you should subscribe to is ours! Second, anything that has the word “secret” in it is suspicious.

Kymberly: Shoot, does that mean you do not want to hear my secret about deep breathing?  I practiced by calling random phone numbers and breathing heavily.  Then I left Alexandra’s call back info. Even if your metabolic rate and calorie expenditure do not go up with strong breaths, my income might.  And Alexandra’s heart rate.

Three Things that DO Help with Weight Loss

K piking while seated at Ranch

Taking a Breather

Alexandra: Taking a deep breath for weight loss has lots of enthused proponents, all of whom claim it’s backed up by research. But — and this is a flag to anyone who had to do research in grad school — I couldn’t find any of the research to which they alluded. Or, the “research” I did find was done by companies with a financial interest in the results. Translation – they were selling “accompanying” weight-loss products. Go to a reputable site (or don’t, since we did it for you) such as mayoclinic.com and you will see they totally copy Fun and Fit when they recommend three things, and three things only, for appropriate, successful, lasting weight loss:

  1. aerobic exercise
  2. strength training
  3. lifestyle activities

Kymberly: Alexandra did such a good job answering that all I have to do is change her opening phrase “Big Fat Myth” to “Small, Slim Myth” and voila! Insta-Skinny through breathing while typing.

Certain approaches to breathing may bring benefits other than weight loss #activeaging Click To Tweet

However, we do want to clarify that certain approaches to breathing may bring you valuable benefits other than weight loss. If you are keen to reduce stress, increase energy, decrease fatigue, minimize anxiety, and raise your compassion, then try Active Breathing.  You can get easy instructions from our post, Breathe Life Into Yourself.

Alexandra: I would like to add one caveat, just in case you are holding your breath. Don’t hold your breath! Do read our post, Dizzy From Breath Holding.

Don’t Hold Your Breath, Literally or Metaphorically

happy dog deep breath

Does a heavy pant count as a deep breath? Does this breath make my fur look slimmer?

What if you are doing strenuous exercise (for example, watching Clive Owen on tv) and you start to get all sweaty with shallow breaths? Then you pass out. In this instance, deep breathing would help you tremendously. You would not lose any weight, but you would be alive and in possession of your senses (if you were prior to the exercise – wouldn’t want to assume anything). This would free you up to start that weight loss program with the 3 components Mayo stole from us! So in that sense, yes, the deep breathing helped with your weight loss. Keep this advice secret. Don’t tell anyone or I’ll have to come and hyperventilate on you!

Kymberly: Where can I buy the secret advice you just shared? (Let’s out deep breath of excitement and anticipation).

Readers and breathers of the world: What “secret” weight loss approaches have you tried? How much money did you throw down a hole?

ACTION: Catch your breath and a lot more good stuff when you subscribe to our blog.  Twice a week you’ll get practical, active aging advice you can use to enjoy the second half of life even more than the first. Enter your email in any box.

Kymberly Williams-Evans, MA and Alexandra Williams, MA

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12

3 No Cost Ways to Work Out Naturally

Kymberly Williams-Evans, MA

Have you subscribed yet? Do so now if you want to Age Actively.

Lake Tahoe in winterWant to live healthier, longer, and happier? At no cost? Then follow the advice from Annie Get Your Gun by “doin’ what comes naturally.” The following activities are all free – preservative free, fee-free, carefree! Look to nature and your body’s natural, internal pharmacy to get you across the fields of dreams. And take a look below at the short animoto video I created for you of healthy blue stuff. You’ll feel younger just watching it! If not, play the video backwards. Then go out, laugh, and breathe!

Get Out of Here, Ya Hear?

1.Annie Get Your Gun Exercise outside when you can. Getting outdoors to move enhances both your mental and physical health. If you doubt this, ask any dog who ever heard the word “walk time.”

Dogwalk with Kila at fence

Bark, Breathe, Pose, Run, Repeat (27 times)

A related Fun Fit Fact: People who live near or on coasts tend to be more physically active compared to inland dwellers.  Those fortunate to have ocean views (actually any blue water works), also report being happier than people without access to blue spaces. One theory is that gazing at the ocean triggers the brain to release dopamine, endorphins, and oxytocin. We post-menopausal women know all about hormones, especially the mood elevating ones, right?

Remember to Laugh; Laugh to Remember

Alexandra in catwoman glasses

She’s been making me laugh ever since I can remember. That Alexandra!

2. Add humor to your workout. Another great natural life source is laughter.  Not only does laughter act as self-produced medicine,  but also it is proving to help memory.  The stress hormone, cortisol can cause brain damage. Cortisol negatively affects both memory and learning ability, especially in older adults. This raises the question, “can laughter, which reduces stress, therefore improve memory?”

Turns out that, yup — lower stress leads to better memory. You saw that coming.

Breathe Right with the Left

At Tenaya with mask in soap class

Breathe, just not too deeply.

3. Take half breaths for a whole life. Really looking to keep your memory in high drive, and not idle as you age? Then try a special breathing technique just after your humor boost. When you forgot which aisle you parked your car in, or why you entered a room, kick into left nostril breathing. That’s right, just the left! Block or press shut your right nostril and inhale through the left. Exhale. Repeat. 27 times. Let’s hope this works as you have to remember to count as you breathe!

According to researchers, left nostril breathing creates a restful and alert state of mind that activates nerve endings of the parasympathetic system.  That is fancy talk for “reducing stress.”
20150117_135926

For you smarties and thinkers who are always a step ahead (and that would be all of you who subscribe to our blog), you probably already thought of something. What if you combine all three activities? Run, walk, jog, mosey outdoors with a person who makes you laugh as you count up 27 left nostril breaths. Then get back to us in the comments to report what happened. Join the nature movement; free membership!

And take a look at this very short animation.

Work Out Naturally

You got this far, so why not add a comment?

8

Breathe Life Into Yourself

Kymberly Williams-Evans, MA

Kymberly and scarecrow at Rancho la Puerta

I’m not anxious about this masked marauder because I’m actively breathing. Pant pant

Want to reduce anxiety? Beat fatigue? Minimize stress? Lose weight without eating less or exercising more? Be more at peace with yourself? Maybe you simply want to find a $100 bill on the sidewalk. Yeah, me too. Perhaps you are thinking about leaping tall buildings in a single bound?  Don’t hold your breath on that last one. (Keep reading to know why this is a fiiiine word play.)

Maybe leaping and frolicking are not on your “to do, ta dum!” list, However, do pay attention to your breath, as you will reap a ton of benefits from “active breathing.” Soooo easy, we baby boomers can do it in our sleep. Oh, and you will sleep better too, once you breathe more actively. (A biggie for those “enjoying” menopause!)

Benefits of Active Breath

Quote from IDEA Hay House Transformation DayActive breathing simply means paying attention to your in- and exhalations. Notice your breathing patterns when you are sitting still, focusing on an activity, or moving rhythmically. (An example of moving rhythmically is syncing your breath with every 4th or so leg stride when walking. Inhale, walk walk walk walk; Exhale walk walk walk walk. Call this a “breathwalk”). The attention alone to your breath will elicit the relaxation response. Think of this attention as “meditation lite”  — and you have to spell it that way to really get the lite effect.

Meditation is Great — If You Actually Meditate

While I totally value and accept the benefits of meditation, the reality is that less than 10% of US adults meditate. But I am pretty sure that 100% of us breathe. Hmm, I need to fact check my sources on this stat. What with the zombie apocalypse and all, one can never be too sure.

Flow Chart of Flow Breath

Let’s do a quick flow chart: breathing actively induces the relaxation response. Becoming calmer minimizes inflammation that is stress-induced. So QUIT STRESSING OUT, I TELL YOU!!  Reducing inflammation decreases your odds of cardiovascular disease and improves your health overall. Lowering stress levels helps trigger your immune cell genes. Did you just sigh with relief or gasp with excitement? Way to breathe!

Rancho la Puerta arbor 2014

Walking and breathing and posing and holding in my abs while breathing

Breathe Away Depression, Pain, and Anxiety

Another benefit: Active breathing may aid you almost as much as meditation when it comes to reducing depression and pain. If you saw my post on the high incidence of chronic pain and trends in the fitness world, you’ll know that pain reduction is on a lot of people’s minds… and bodies. If you did not see this post, click the link and get on over there! Worth it, I tell you!
So breathe for your betterment. Free, convenient, portable, available in shallow, middling, and deep sizes. And oh so healthy!

We’re Holding Our Breath Until You Call

Does your event need education, motivation, and fit-elation? Call us and breathe heavily on the phone when you book us to speak: (805) 403-4338 or email info@funandfit.org.

Comfortably move your way to our YouTube channel for short videos that will improve your active aging adventure! Have you subscribed yet to our blog? Please follow us on google+Alexandra and +Kymberly, on Twitter: AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.