Showing 31 to 40 of 68 blog articles.
613 views · 1187 days ago

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

610 views · 1479 days ago

I am of the opinion that everyone has a gift, a purpose;greatness on the inside of them. Some, know of this greatness while others struggle in every area of life, because they are simply unaware of how to activate and make use of the thing that lies dormant on the inside of them. Despite. What life throws at you, despite your background, your circumstances there is a gift, a purpose; greatness in everyone, and you cannot hide or run from it. However, you can ignore and neglect it. Today, I’m here to tell you give yourself a chance! We all have a gift, a purpose, greatness, on the inside...seek it out...pursue it. Go!! Never ever give up on yourself... it’s just not an option!!
#education
#motivation
#inspiringconfidence
#peopleofallages
Dr Joan
letmebemenj.com

597 views · 1487 days ago

2019 is here!!! It's going to be a great year and you're going to be amazed at all the great and wonderful things that will be coming your way. You may not agree because of the circumstances you've experienced in 2018. However, the best is yet to come, and the energy you put out is the energy you're going to get back. Expect great things and great things will happen. I admonish you to embrace 2019 and shake off the old year, shake off everything that you felt was horrible, and know that they were lessons. You are ready for what may come in 2019; you are strong, confident, a fighter. Come on 2019 bring it, we are ready. Remember, the best is yet to come!!

593 views · 1412 days ago

We all want to do our best. The majority of us long to do good; good is etched in us. However, there may be some who do not see good in anyone, and there may be many who find it difficult to believe that they have any good in themselves. Life can be hard, and because of what life throws at us daily; good can easily be misplaced. Friends, good does not just leave the human soul, mind, or spirit. Don’t let anyone tell you differently. Treat people good, and see the good in them.... it could change a life. Be good to each other, stay good, and always...do good.
#education
#inspiration
#motivation
#inspiringconfidence
#peopleofallages
#letmebemenj.com
#fitfabandwelltube
#beyourauthenticself
#Drjoan

593 views · 1398 days ago

Yesterday, a young man and I was having a conversation and he wanted answers. The young man asked “What is the purpose of life?” I began to explain to him that, the purpose of life is to serve others, to love unconditionally, to walk in integrity and to keep peace. Additionally, I told him to believe in something greater than himself. The young man, who was 16 years old, could not wrap his head around what I had said. He thought how could that be when people are sick with all different types of cancer, and mental illnesses. How could that be when men are violent, angry, mean. How could that be when babies are dying, and people are killing each other. He just couldn’t relate... he didn’t understand because of the shambles; the state of the world. What, I communicated to him, and now to you is that we are not here for ourselves. We are here on assignment, we are here to help each other, we are here for a time, and we are here on purpose. We are not here by chance, we are chosen. We made it into the world, we are breathing, we are living this life. Surely, when we look at the world systems and things that are happening around us we become disheartened. But, we must also look for and see the good. Keep your eyes up, and remember... your living is not in vain!
#education
#inspiration
#motivation
#inspiringconfidence
#inpeopleofallages
#letmebemenj.com
#fitfabandwelltube
#beyourauthenticself
#Drjoan

543 views · 928 days ago

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.

535 views · 1436 days ago

Comparing yourself to others leads to failure. Failure in yourself, failure in your confidence, failure of dreams and security. I am aware that, in this age of social media there are many opportunities to compare yourself to others.... Why don’t my eyes sparkle? Why doesn’t my girlfriend have those curves, why doesn’t my boyfriend have muscles like they do? Why do they make more money than I do? Why, why, why? But, do you know no one compares to you, and that no two people are the same. No one has your DNA, no one has your finger prints, no one has your smile. No one is you. Think about it... we’re all designed differently; an original masterpiece. Therefore, I implore you to stop comparing yourself to others. Carry out your plans, and your business like a boss...the way you, and only you can, and was meant to do. I promise that, you will get there ... slow and steady, but only if you’re willing to stop comparing your behind the scenes with everyone else’s highlight reel!! Do you, and let them do them!!!
#education
#inspiration
#motivation
#inspiringconfidence
#peopleofallages
#letmebemenj.com
#fitfabandwelltube
#beyourauthenticself
#Drjoan

532 views · 1481 days ago

Between, last week and this week I’ve had three dreams where I was trying to calculate figures to get a sum. I wrote the numbers down and draw a line underneath, and just as I was about to calculate to get an answer some noise woke me up; every time! After, the third dream I concluded it wasn’t for me to figure out. Oftentimes, we spend most of our lives trying to figure stuff out, but is it necessary. Perhaps, this was a sign to me, that I’m not in control. If, you’re one that constantly try to figure out things can you trust that everything will work out in the end? Can you have faith and trust that everything will be well done on your behalf? And, if it doesn’t work out well can you trust that there is a reason it didn’t? Try it, try to breathe and let go of all the figuring out you’re currently doing. I already told you the best is yet to come. So, if you’re trying to figure it out... STOP!! Have faith and trust the process.
Dr, Joan Coleman
letmebemenj.com

523 views · 1368 days ago

To practice loving-kindness meditation, sit in a comfortable and relaxed manner. Take two or three deep breaths with slow, long and complete exhalations. Let go of any concerns or preoccupations. For a few minutes, feel or imagine the breath moving through the center of your chest - in the area of your heart.

Sitting quietly, mentally repeat, slowly and steadily, the following or similar phrases:

May I be happy. May I be well. May I be safe. May I be peaceful and at ease.

While you say these phrases, allow yourself to sink into the intentions they express. Loving-kindness meditation consists primarily of connecting to the intention of wishing ourselves or others happiness. However, if feelings of warmth, friendliness, or love arise in the body or mind, connect to them, allowing them to grow as you repeat the phrases. As an aid to the meditation, you might hold an image of yourself in your mind's eye. This helps reinforce the intentions expressed in the phrases.

After a period of directing loving-kindness toward yourself, bring to mind a friend or someone in your life who has deeply cared for you. Then slowly repeat phrases of loving-kindness toward them:

May you be happy. May you be well. May you be safe. May you be peaceful and at ease.

It is not always easy to practice METTA meditation, don’t discourage practice often or start and try a little a bit of it with this video

Namaste, Gabi

506 views · 1381 days ago

The greatest gift of all is family. Family doesn’t have to be those that are born of the same bloodline, but those closest to us, the ones that we let into our lives, the ones we call friend. The family can be destroyed, but only by those who are unaccepting and unforgiving. If there is a lack of forgiveness in the hearts of men, the family can be easily broken. Despite it all, the family bond is a deeply rooted one. Family, is unconditional love, a love that is great and complete. A reciprocal love, the kind you can trust (in many cases), will be returned back to you. A love that is incomparable to anything else. Family, will lift your spirits when your down, tell you when you’re wrong and steer you in the right direction. Family undeniably is everything!
Forgive, love unconditionally and cherish those you call family.
#education
#inspiration
#motivation
#inspiringconfidence
#peopleofallages
#letmebemenj.com
#fitfabandwelltube
#beyourauthenticself
#Drjoan

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