by bringmebliss | Feb 8, 2015 | Mind/Body
There is definitely Bliss in meditation.
I've been practicing yoga for 12 years and have not had a steady meditation practice. It's really not for everyone – just like yoga is not for everyone – but I do appreciate the practice and the benefits derived from even the smallest effort. And because I know the mind/body connection is so strong, I believe the better we understand ourselves through practices like meditation and yoga, the healthier and happier we will be.
Today I attended a workshop taught by my friend, teacher and colleague Paulette Bodeman. She is a "Meditation Master" and has studied with world-reknown scholars and Buddhist meditation masters for over 20 years.
I loved her approach to teaching meditation. She totally took the mystery out of it and simplified it for beginners and even regular practitioners. Here were 3 takeaways from our workshop that lasted 2.5 hours this beautiful Saturday afternoon.
1) Meditation has stages. The first stage is stabilizing the body and preparing it to be receptive and ready for quieting the mind. We do a little body scan and use the breath to sweep the body and make room for the sacred space.
The second stage is allowing thoughts to enter and exit without judgement. Here our teacher suggested to be curious to what's entering and whatever comes up, be inquisitive. Ask, "Is this true?". Then provide an answer if you can and let it go. You can allow thoughts to roll by as if on a cloud that is moving swiftly by.
The third stage is the Pause or the Gap between the thoughts and the breath. Within these gaps exists the void of possiblity. The ability to feel silence and a little bit of nothingness.
The fourth stage is Samadhi, or absorption into the Absolute. This is where enlightenment from the divine and infinite space unites the heart and the mind and bliss is found.
2) There are many techniques to practicing meditation. They range from simple breathing exercises, to creative visualization to using mantra and more. We used a few different techniques today to soften the space between the ears. It was very relaxing and the time went very quickly. We did 2 full meditations that were very different and each were about 30 minutes in length. For some, the meditation flew by.
3) There is no right and wrong way to practice meditation. There are many different philosophies and belief systems in the world and we need to be mindful that not every method works well for every person. For example, one method might teach that you should move beyond bodily discomfort or pain while in meditation so your mind can be more in control over your body.
And another would say that it's okay to move your body to be more comfortable. Some people have a real hard time concentrating when dealing with discomfort. I am one of those. It hurts my hips to sit cross legged or in easy pose for any length of time. Therefore, I will often sit on the couch with my legs resting on the couch and feet towards the floor. Or, I might lie down on a bolster and recline during my meditation time.
Another thing I discovered was how vast the study of meditation is and how much information is out on the subject. Plus, research is proving not only the benefits of a regular meditation practice but how meditation literally changes brain matter – something called neuroplasticity. It's astounding and fascinating to know that we can affect change (like alchemy) just by our thinking and actions to make time for controling the fluctuations of the mind.
I really enjoyed this workshop and I will probably attend more. I now realize there is so much to learn and as I continue to teach yoga through the years, I can pass this on to my students as well.
by bringmebliss | Feb 8, 2015 | Fun Food
Snack Smarter is the mantra of naturebox™ – a revolutionary food company that directly sells subscriptions to consumers who receive a fresh new box of snacks each month for only $20.
I had never heard of this company before my husband secretly signed up online and we received our first order. He loves to try new things and I am the delighted, blissful beneficiary! Our first box of snacks went pretty quickly – they were so good!
It had been a few weeks and I had completely forgotten about our naturebox™, when behold! Our next box arrived with a whole new set of snacks. This month we are enjoying guacamole bites, mini medjools (dates), sriracha roasted cashews (yum!), sour cream and onion almonds and pistachio power clusters.
There are over 100 snacks to choose from making it (NOT EASY) to choose, but it's really fun going through the menu and picking out new nibbles.
The snacks are nutritionist approved and Nature Box claims the following:
* No hydrogenated oils
* No artificial colors, sweeteners & flavors
* No added sulfites
* Less than 200 calories per 30g serving
* High-quality, nutritious ingredients
* Thoughtful sourcing
* Innovative, unique flavors
I'm telling you, this is way better than a magazine subscription (albeit way more expensive). It's fun, delicious and nutritious. But if you like to snack and you can afford this, there's no reason to not give this a try.
Happy snacking!
by bringmebliss | Jan 30, 2015 | Mind/Body
So you're coming to Arizona for the Super Bowl in 2015? Or maybe you're already here! I recognize it's the 11th hour for visitors, but I'm attempting to help you anyway!
Welcome to the Grand Canyon State! If you've been here before, you probably know what to expect and have your favorite places to visit.
If this is your first time, I hope to help you have a blissful stay.
It's DRY here. Make sure you drink a lot of water.
Best Restaurants (My opinion of course)
Bandera – Old Town Scottsdale
Bandera has THE best cornbread, roasted chicken, grilled artichokes, Ceasar's salad and martinis. Also, the service is outstanding. Their entrees are delicious. You just can't go wrong here. There are burgers, fish, ribs and more. Reservations recommended!
f n b – Old Town Scottsdale
This is an internationally acclaimed restaurant which specializes in farm to table small plates and a few really good main dishes. The wine is from Arizona. Reservations are definitely needed in advance, so call now!
Z' Tejas – 3 locations, 2 in Scottsdale, 1 in Chandler
This is my all time favorite happy hour place. The Tejas Trio is one of my favorites and their margaritas are awesome – especially the Chambourd margaritas.
Richardson's – Phoenix
This lovely and quaint restaurant has the best lighting and is very comfy. The food is AMAZING and is inspired New Mexican cuisine.
Best Yoga Studios
Yoga Village – Scottsdale and Fountain Hills
There's enough variety in this studio to please almost anyone and the focus is on creating a healing experience with therapeutic alignment. Anusara is a favorite style here but there are also flow, yin and restorative classes. This studio is warm and inviting and the teachers are highly qualified, excellent instructors.
Yoga Breeze – Cave Creek
This is a lovely studio – really spacious and beautiful with great teachers. Check out the website for more details.
Mindfulness Life Center – Scottsdale
If you're in the mood to chill, this is the studio for you. Classes are more subdued and centered on mindfulness versus super active yoga, but there is variety here too and it's a great place to get a little Zen.
Innver Vision Yoga – Chandler and Tempe
This studio is really well established and has so much to offer. Their teachers are excellent and have been offering teacher training for many years. If you're in that area with friends or family, this is a good choice.
Urban Yoga – Uptown/Downtown Phoenix
Located in the norther section of the metro city on Central, Urban Yoga is a very cool and eclectic studio. There are a lot of great teachers there and the offerings are varied and satisfying. Try the Gong class with Danielle. It's divine!
Humble Monkey – North Phoenix
I haven't taken classes here but know some of the teachers and trust me, you'll be in great hands.
Great Hiking Trails
There's always Camelback Mountain and Piestawa Peak which I only recommend if you are a super hiker and in shape.
For a calmer hike, head over to the 40th Street (South of Shea Blvd. in Phoenix) park where you can climb a smaller mountain just behind Piestawa Peak.
http://alltrails.com/trail/us/arizona/40th-street-trailhead
Pinnacle Peak I've never actually hiked this but I hear it's beautiful and fairly easy. You can always go as far as you want and turn around.
Gateway This hike is located in North Scottsdale off of Thompson Peak Parkway. There are several different trails from a very easy walk to intense. You choose. There are maps and information at the beginning of the trail heads.
Shopping
Fashion Square – Downtown Scottsdale on Camelback and Scottsdale Rd.
Old Town Scottsdale – Scottsdale Rd., South of Camelback
Arizona Center – Van Buren and 3rd – 5th Street
Biltmore – 24th Street and Camelback.
I wouldn't dare go into the hotels and resorts here because there are too many good ones to name; however, if you happen to read this and you happen to be staying at the Westin Kierland Resort and Spa in Scottsdale, come by the Agave Spa and say hello! I teach yoga there 3 mornings a week and would love to see you.
If you aren't coming for the Super Bowl, but you will be coming to Arizona in the future, place this into your travel folder and save for your upcoming trip!
If you know someone who is in Arizong right now or on their way, SHARE this article with them!
by bringmebliss | Jan 20, 2015 | Fun Food
3 Healthy Recipes
If you are hosting a Super Bowl Party or kindly bringing a dish, why not offer some healthy alternatives in addition to the traditional 6 foot sub, potato salad and chips?
Here are 3 healthy recipes that will be a big hit for those who want hearty food with lots of flavor!
Super Food Salad
1-2 bunches Kale
1/3 cup almonds lightly toasted
1/3 cup pine nuts
1/4 cup dried cranberries
1/2 cup fresh blueberries
1/4 cup diced red onion
1 apple diced or several baby orange slices
avocado diced (optional)
goat cheese (optional
chopped carrots and red cabbage (both optional)
(add more ingredients as desired or if there's more kale)
Dressing:
2 Tbls. olive oil
1/4 cup Bragg's apple cider vinegar
1 tsp. dijon mustard
1 tsp. poppy seeds
1 tsp. maple syrup
juice of 1/2 lemon
Shake in a small jar and pour over kale salad.
Here's a hearty, healthy chili that is always a big hit at my house:
Sweet Potato and Black Bean Chili
1 tablespoon Extra Virgin Olive Oil
2 medium sweet potatoes, peeled and diced
1 yellow onion
3 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon ground cumin
¼ teaspoon cayenne pepper
¼ teaspoon Himalayan salt
3 cups water
2-15 ounce cans black beans or 1 cup dry black beans prepared
2 medium tomatoes
1 lime, juiced
1 bunch fresh cilantro, chopped
Heat oil in soup pot over medium heat. Add sweet potato and cook, stirring often, about 6 minutes. Add onion and cook until the onion softens, about 6 minutes. Add garlic, chili powder, ground cumin, cayenne pepper and salt, stirring for about 1 minute. Add water and bring to a simmer. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Remove from heat and stir in cilantro.
(recipe from Michele Rusinko's book, Simply Seasonal)
simply seasonal: a simple guide to eating delicious and nutritious food
Since the Super Bowl is in Arizona this year, add some Southwestern zest to the appetizer table with
Coyote Caviar
1 (15-ounce) can black beans, drained, rinsed (or freshly boiled beans)
1 (4-ounce) can chopped black olives, drained
1/4 cup chopped onion
1 (4-ounce) can chopped green chiles
1 clove garlic, minced
1/4 cup chopped cilantro
2 Tbls. vegetable oil (you can use 1/2 oil, 1/2 regular)
2 Tbls. freshly squeezed lime juice
2 teaspoons chili powder
1/4 tsp. salt
1/4 tsp. crushed red pepper flakes
1/4 tsp. cumin
1 tsp. black pepper
8 ounces cream cheese, softened
2 hard-cooked eggs, peeled, chopped (optional)
Salsa to taste (optional)
1 green onion sliced
Combine the first 13 ingredients in a bowl and mix well. Chill, covered for 2 hours. Spread the cream cheese on a round serving plate. Cover with the black bean mixture. Arrange the eggs and salsa around the edge of the black bean mixture. Sprinkle with the green onion. Serve with tortilla chips.
Taken from:
Reflections under the Sun: The Brightest Collection of the Best Recipes from the Junior League of Phoenix (Cookbooks and Restaurant Guides)
by bringmebliss | Dec 1, 2014 | Inspiration
Day 1 – Remember the Reason for the Season!
The holiday season is about celebrating the birth of the Savior. You know the story…a baby is born from a virgin womb and is called Emmanuel (God with us). Jesus brings the good news that God is with us and that there is a place called heaven that He is preparing for us. He gives us hope for a decent life on earth and a reunion in heaven. He understands suffering. He is love. (That’s the short version!)
This holiday season, you can enjoy each and every day knowing that God is with you. This should give you a peace in your mind and bring joy to your heart. If this isn’t in your belief system, you can still find meaning this month by being present in mind, body and spirit and practicing gratitude for all the good things in your life. Enjoy this month!
Day 2 – Practice deep breathing.
You will need this skill as you enter into acute bouts of stress. Place your hands around your rib cage. Breathe deep through the nose (not a sniff) so that you feel the ribs move out as you inhale. Open your mouth and let out a nice big sigh. Do this a minimum of 5 times in a row.
When you feel the signs of stress, take 5 deep breaths just like this. You can do this in your office chair, while sitting in your car, lying down…anywhere. No one even has to know you are consciously changing your breath. Deep breathing will calm your nerves and bring you back into the present moment.
Day 3 – Keep moving!
This is not the time to slack off when it comes to burning off some of your stored energy. Holiday time is eating time and as you well know we tend to overindulge with all the celebrating. Give yourself the gift of health with a daily routine of walking, running, cycling, yoga or any type of movement. My girlfriend Michele Rusinko, a personal trainer and nutritional expert has inspired me to take her “Guts & Glutes” and “Interval Training” classes. I’m so glad I decided to do this. I feel better knowing that a few cookies aren’t going to put me over the edge as I continue to move while enjoying the holidays. One tip is to schedule your movement time on your calendar. So get the calendar out and write it down! Next hike, walk, swim, yoga is…
Day 4 – Light your candles!
Don’t wait until you have company to enjoy some ambient lighting. Get out all those candle holders, candles and lighters and create beautiful lighting in your home every night or even during the day. Candles bring warmth and a sense of calm.
Day 5 – Decide on the Christmas cards now.
I have often hemmed and hawed over sending out Christmas cards which of course, adds to my holiday stress. After all, they are expensive to buy, expensive to mail and may require many hours of time selecting pictures, writing Christmas letters or notes and sealing/stamping the envelopes. If you don’t send cards this year, your friends and family will not be upset with you. They won’t even take you off their list – unless you go a few years without sending yours – and then they might.
The point is to make your decision now. I will send them or I won’t. If you do send them now, set a deadline and get it done. This one decision will create more space in your mind to think about other things.
Day 6 – Give yourself Peace of Mind
My sister just reminded me how important it is to get those check ups. She’s doing fine, but she regularly goes for the mammograms and other important appointments. If you have been concerned about a lump or pain in the breast, a mole that looks different, an abnormal bowels, pain in your chest or ANYTHING that has got you worried, make that appointment right now and don’t look back.
Get that colonoscopy screening scheduled! I’ve had two and it’s not that bad – especially when you get that clean bill of health or they remove a polyp. Your health is the most important thing in the world. You can give yourself peace of mind by simply having your body checked over so you know everything’s okay. Succumbing to FEAR of the unknown is simply inviting trouble. Knowledge is power and you can empower yourself if you choose.
Day 7 – Be Present
Focus on the here and now. Keep the past behind you and allow the future to unfold with curiosity. For now, enjoy each moment as it comes and expect your holiday season to fill you with joy.
Day 8 – Diffuse Some White Fir and Cinnamon Oil!
or other essential oils that smell like Christmas. While we love our candles, essential oils offer a healthier alternative to adding fragrance to your home. They also support respiration and lift your mood! Some great choices are Cinnamon, Clove, White Fir, Juniper Berry, Cedarwood, Wild Orange or a combination of some of these. OR, diffuse this amazing blend by doTERRA: Holiday Joy
You can order Holiday Joy RIGHT HERE!
Day 9 – Surround yourself with things you love!
Need I say more? Isn’t he cute? What is it about owls?
Find something that makes you smile. For me it was this cute towel I found at TJ Max. I bought two sets…one for myself and one for my daughter. She loves birds and I knew she would love looking at this towel during the holidays. Sure enough, it’s hanging on her stove handle in the kitchen. I’m using mine as well and every time I look at it I smile.
Whatever it is for you – pictures, towels or decorations – put them where you can enjoy them every day.
Day 10 – Try meditation for 10 minutes a day.
Meditation is not really that mysterious. It’s about sitting quietly and allowing the mind to rest long enough for wisdom and light to enter. Meditation has a profoundly positive affect on our health. It can reduce stress, lower blood pressure and make you feel as if you’ve just had a conversation with God.
If you’ve never tried to meditate, just find a comfortable seat in your home or any quiet place. Sit up (not necessary to cross your legs), close your eyes and begin noticing your breath. Pick a mantra or word such as peace. Say to yourself over and over again, Breathe In, Peace Out. You can do this silently and continue until you begin to feel more relaxed.
Day 11 – Take a Hot bath.
If you’re not a bath person, skip this one…but if you are and haven’t had one in a long time, give yourself this holiday gift! Light some candles, grab a glass of wine and tell the fam to get lost for 30 minutes while you relax. Don’t forget to add some Lavender for a soothing scent!
Day 12 – Put Your Legs Up the Wall.
10-20 minutes of Legs Up the Wall pose is one of the best things you can do to recharge. It will rest your feet, legs and heart. I do this when I feel exhausted and need a few more hours of energy for my day. Your feet may feel like they’re falling asleep after 5+ minutes, but don’t worry, you’ll be fine. Stay on your back with legs up as long as you are able – up to 20 minutes. I promise, you’ll feel a renewed energy that will get you through your day.
Day 13 – Get a Massage.
Massage has many benefits – releasing stress is one of the great ones. It also helps to cleanse the body, assists the lymphatic system and helps restore muscles, tendons and ligaments. This is a great essential oil to bring to your massage appointments. Your therapist will be happy to drop this down your spine!
Day 14 – Listen to Comedy Radio.
My sister-in-law insisted that my brother-in-law listen to comedy radio on his way home from work. He has an hour drive each way and was always stressed out. After tuning into the funny channel, he began to have a much lighter attitude when arriving home. My husband listens often too. I’m pretty sure it gets him through the day!
Day 15 – Send a “Thinking of You” note.
to someone you care about. Getting your mind off yourself and onto someone else can do you a world of good. Know that the recipient of your lovely note will be thrilled to get some real mail and you could be warming the heart of someone who really needs a lift right now.
Day 16 – Get a Pedi!
Take a break from the shopping and indulge in a little pampering! Can you feel it in your mind – the chair massage and foot/leg massage at the same time? Many places take walk ins! Just go for it and be soothed.
Day 17 – Order Out and Bring it In.
Give yourself a cooking break. Grab a pizza or some Asian food and forget about cleaning dishes for the night.
Day 18 – Take a Nap.
You don’t have to sleep, but it’s a good idea to lay down and rest your eyes for a while. Napping is healthy and allows you to de-compress. If you are working full-time and don’t have this option, make sure you get some quiet time on your breaks.
Day 19 – Go to a party.
I know that sometimes we get tired of being out, but it can be really fun to step into the spirit with your presence at a social event. You never know what great connections you can make with other people when you engage in the fun!
Day 20 – Write your last minute shopping list.
Putting your last minute errands and shopping items in writing helps to stay organized.
Day 21 – Buy yourself a new holiday outfit.
I know we’re getting down to the wire here, but it’s always a lift when you are out shopping and find something festive to wear for those family gatherings. Treat yourself. You deserve it!
Day 22 – Go out for a fancy coffee.
Now’s the time to amp up your “me” time and treat yourself to a yummy beverage. You know you don’t have to drink coffee…there’s always tea and hot chocolate!
Day 23 – Listen to Christmas music
while wrapping the last of your gifts. If you’re tired of the same old songs, search You Tube for some unique and beautiful songs of the season.
Day 24 – Attend church services.
There’s something about going to church on Christmas Eve and spending one hour in worship and listening to scripture that is really healthy for the mind/body and soul. This Christmas Eve, attend a service to re-connect with the true meaning of the holiday season.
Day 25 – Merry Christmas! Enjoy your day!
Wishing you blessings as you spend Christmas with those you love!
