Counting meditations are very simple. All you do is set yourself a number to count to or to count down from. For example, you could count slowly to five, or count down slowly from five. The idea here is to give your mind something to do, something to focus on, to help you to focus, without getting distracted.

The numbers help us to see if we’re making progress. If you put the effort into your meditation practice then you’ll see results. But how can you see results if there’s nothing to measure them by?

Also, the effect of counting down, allows for more relaxation, but you can count up or down, this is depending in which mind of frame you are on that particular day.

I invite you to try this short counting down meditation. Namaste, Gabi

#guidemeditation #countingmeditation #fitfabandwelltube #videotutorial #wellnessvideo

Every single person who experiences trauma experiences it differently, from the actual event itself to the way they cope with it. Some people develop post-traumatic stress disorder and some develop symptoms that resemble it. Oftentimes, trauma can be hidden or dealt with through other coping behaviors that make up a ‘normal’ or less-than-normal lifestyle. Workaholism is one of the ways many people cope with their trauma. Throwing themselves into work, people who have experienced trauma can ignore what has happened to them. Workaholics find themselves in high-pressure and highly important work positions, placing lots of responsibility on themselves in order to stay as busy as possible. Even with families, friends, and extracurricular activities, a workaholic prioritizes their work life because they need to be involved in their work life. If they aren’t distracted and indulging in work, they might have to confront their trauma and feel their feelings. This, of course, could lead to a distraction from or an inability to perform at work.

So our you addicted to your work? Or is your trauma cause you to other type of addiction, food, alcohol, drugs or others?… Using mindfulness meditation, and the help of some guided instruction, we can learn to observe our minds in a state when there is no craving and when there is, and learning to better manage these cravings through repeated meditation practices.

Mindfulness meditation aims to help people understand what drives cravings, and to better deal with the discomfort they create. Enjoy this video, and if you can give it a try do this meditation for 30 days either on your own or with the help of this video, Thank you my friend to take this time to heal yourself. Namaste, Gabi

There’s nothing that says peak fall quite like wrapping your hands around a steaming latte and snuggling into your favorite hoodie. The quickest way to bring that dreamy image back to reality? (Insert record scratch noise.) Realizing said latte is actually loaded with sugar.

But don’t swear off fun, seasonal drinks just yet. We found a hack that’ll let you have your hygge-inspired beverages, and actually drink them, too. Vital Proteins new Collagen Creamer is the alt-milk powder of your wellness-ified dreams—and, you guessed it—it’s got next to no sugar (just one gram per serving).

Instead of the sweet stuff, the powdered creamer is loaded with creamy organic coconut milk and grass-fed, pasture-raised collagen, so you’re supercharging your morning coffee without having to pull 12 different containers out of your pantry every time you want to make a cup.

In the official FitFabWell taste test, the Mocha flavor came out on top, especially because you can turn any old cup of joe into a fancy mocha latte with just two scoops of Collagen Creamer and a few spices.

Mexican Mocha Latte

Ingredients

8 oz. hot coffee
2 scoops Vital Proteins Mocha Collagen Creamer
¼ tsp cinnamon
¼ tsp nutmeg
¼ tsp cayenne pepper

1. Add all dry ingredients to a mug of hot coffee, and blend using a handheld milk frother.

2. Sprinkle on extra cinnamon, nutmeg, or cayenne pepper if you like it extra spicy!

For more recipes visit www.vitalprotein.com

Namaste, Gabi

2019 is underway and I for one didn’t make a resolution; I mean why when you can just start. Start exercising, start eating right, start loving yourself, start appreciating life. Start being kind to others, start laughing, start... you get it; just Get Started. I’ve been telling you the best is yet to come; start believing it!! Let’s go... Get Started!!!
#motivation
#education
#inspiring confidence
#people of all ages
Dr. Joan Coleman
letmebemenj.com

The term "fight or flight" is also known as the stress response. It's what the body does as it prepares to confront or avoid danger. When appropriately invoked, the stress response helps us rise to many challenges. But trouble starts when this response is constantly provoked by less momentous, day-to-day events, such as money woes, traffic jams, job worries, or relationship problems.

Deep Breathing is a common feature of several techniques that evoke the relaxation response. The first step is learning to breathe deeply.

Deep breathing benefits

Deep breathing also goes by the names of diaphragmatic breathing, abdominal breathing, belly breathing, and paced respiration. When you breathe deeply, the air coming in through your nose fully fills your lungs, and the lower belly rises.

For many of us, deep breathing seems unnatural. There are several reasons for this. For one, body image has a negative impact on respiration in our culture. A flat stomach is considered attractive, so women (and men) tend to hold in their stomach muscles. This interferes with deep breathing and gradually makes shallow "chest breathing" seem normal, which increases tension and anxiety.

Shallow breathing limits the diaphragm's range of motion. The lowest part of the lungs doesn't get a full share of oxygenated air. That can make you feel short of breath and anxious.

Deep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.
Practicing breath focus

First steps. Find a quiet, comfortable place to sit or lie down. First, take a normal breath. Then try a deep breath: Breathe in slowly through your nose, allowing your chest and lower belly to rise as you fill your lungs. Let your abdomen expand fully. Now breathe out slowly through your mouth (or your nose, if that feels more natural).

Breath focus in practice. Once you've taken the steps above, you can move on to regular practice of controlled breathing. As you sit comfortably with your eyes closed, blend deep breathing with helpful imagery and perhaps a focus word or phrase that helps you relax.

Creating a routine

Choose a special place where you can sit (or lie down) comfortably and quietly.
Don't try too hard. That may just cause you to tense up.
Don't be too passive, either. The key to eliciting the relaxation response lies in shifting your focus from stressors to deeper, calmer rhythms — and having a focal point is essential.
Try to practice once or twice a day, establish a habit.

Disclaimer: No content on this video/site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

Namaste, Gabi

#deepBreathing #breathingtechnique #breathingtuorial #fitfabandwelltube #well #fab #fitfabwell

Gratitude comes in many form and shapes, and mine came yesterday at the end of yoga class; Our yogi teacher read for us, this message:

“Take a moment to see what you already have accomplished and congratulate yourself! Because so often we just go and go, push and push ourselves to achieve more… More physical activities, more goals to reach in our life, more money to make… and we just forget to stop and see that today was a great day. That today we already have done so much, even if today the only thing you did was to get out of bed…. Just remind yourself how wonderful you are, and how much you already have done by just getting out of bed…. and say to yourself, today i did very well. Thank you. “

This message resonated a lot with me because our mission here at fitfabandwelltube is: “Make people smile and feel good about themselves and others and to explore our awesomeness, through videos”.

So today and all week, try it, try to congratulate yourself, every day, on what you already have done and that it is ok, it is good enough!Namaste, Gabi

This past February, I had the pleasure to witness the original cast performance of Alanis Morissette’s new Broadway musical, Jagged Little Pill. My urge to write this post is not to solely state my gratitude to see this show prior to its temporary closing or to honor the beauty in its storyline, based around feminism, women's rights, LGBTQIA+, mental health, and drug addiction, but to discuss the beauty that the ensemble cast brought to the stage, particularly the solo dance motifs.

As a musician, dancer, and Registered- Dance/Movement Therapist, the artistic direction was one to remember. Yes, the tears I spoke of earlier were caused by the acting and the struggles those actors portrayed. However, the greatest emotional response I experienced was witnessing the solo dancers move through the emotional and mental monologue of each cast member. One moment in particular was the side by side vocal expression of Mary Jane Healy, played by actress and singer Elizabeth Stanley, and the non-verbal movement expression portraying her internal monologue, performed by Heather Lang. Within the last 30 minutes of the show, I heard Elizabeth Stanley wear her character's heart and whole self on her sleeve, singing “Uninvited”. As I listened to the beauty in her song, I could not peel my eyes off the gorgeous dancer beside her; drenched in pain, internal turmoil, confusion, frustration, and hopelessness. The expression through movement held so much more weight (for me) than the actual music. In one aspect I could hear her pain, but in the other I could feel it.

In my work as a dance/movement therapist, I am often presented with the gift to witness and share space with an individual. Dance/movement therapy brings that second, somewhat deeper level to an emotion. We all can talk about our struggles, and hope both ourselves and the listener can grasp the truth behind our words, but when we physically move, our mind and bodies have a secondary connection. When embodying an emotion we experience that emotion differently. This is both true for the individual, and for their witness. Why I believe this movement motif affected me so strongly was because it was not a simple mirror in movement (think- looking into a mirror and having someone follow your exact patterns) or a mirror in language. The magic with this type of mirrored expression was that the movement mirrored her words. Mary Jane’s verbal expression was transformed into a visual dynamic that offered the audience a much stronger connection to the character's internal monologue. I hope that this show opens our eyes to the many struggles we face daily, and helps everyone to not only feel heard, but to be seen.

So what does a Non-Profit organization such as JHR Foundation for the art and the opening of Citizens Bank has to do together, well they both help our community to thrive and this is why

Episode 10 - Mercer Buy Local Connection: Daisy Newson and Gabi Johnson takes us on a visit and interview with Joseph A. Halsey Founder and CEO, JRH Foundation in #Trenton an amazing Non-Profit organization that helps young people to cultivate their talent in film making such as: 'GENERATION CHANGE'
Generation Change interviews adjudicated and at-risk Trenton city youth focusing on how they would solve current problems in their community such as building positive relationships with law enforcement and local government.
Tune in and watch it on: Comcast 28 & 30 Verizon Fios 43 & 45 as well as streaming platform Ruku, Apple TV and Amazon. Enjoy watching! follow us @PrincetonMercerLiveLocal facebook group
#mentalhealth #filmamking #TV #gabijohnson

Everyone, everyday are faced with choices. For example, choices such as sleeping in an extra 5 minutes or eating breakfast. Choices, about the outfit, and shoes you should wear or your choice just might be a life changing one. Whatever, the situation you are faced with you are the author of your choices. The end results can either bring consequences or greatness, but don’t worry you got this... to thine own self be true...take the risk...trust yourself. Today, through 2019 trust that you’ll make the right choices!!
#education
#inspiration
#inspiringconfidence
#inpeopleofallages
#letmebemenj.com
#fitfabandwelltube
#instagramletnebemenj
#youtube
#Drjoan

Five reasons the best is yet to come:
1). You woke up this morning.
2). You are determined.
3). You thought it.
4). You said it.
5). You believe it.

The best is yet to come and if you continue to wake up each day determined, speaking, and believing that mantra; I believe the way you perceive someone or something will change. It only takes 21 days to form a habit. Try speaking and believing the best is yet to come; you’ll be glad you did.