Mindful Moments

Here is another article I wrote for the 2012 BC Seniors Games. Check out the link to view on the website, or keep reading below.

Mindfulness has become a popular buzzword in the last few years, but what does being mindful really mean?  Simply put, practicing mindfulness consists of bringing one’s complete attention to the present experience on a moment-to-moment basis.  Right now, stop what you are doing, and take 3 conscious breaths.  Notice the depth of air moving in and out of your lungs, become aware of any smells, heat or sensations that arise.  This is practicing mindfulness.  The focus of your practice can and will change.  At one point your focus may be the breath, at another time, your golf swing.  Being mindful requires you to become aware of the present moment.  No judgement, no grasping for outcomes, no regrets.  It is a practice you can do while you are washing the dishes, making a cup of coffee or training for an athletic event.


So why would you take the time to slow down and become aware of your own experience?  The benefits of mindfulness are far reaching and range from enhanced gratitude, to improved immune function and reduced physical and emotional pain.  The practice of mindfulness has been adopted by western psychology and used to successfully treat a number of psychological issues such as anxiety and depression.  However, you don’t have to be suffering to benefit from becoming mindful of your present circumstances.


Recent findings show that mindfulness skills can be applied to athletic training with impressive results.  A study published by the Journal of Clinical Sports Psychology in 2009, found that 100% of the elite athletes in their study improved their national ranking upon completion of mindfulness training.  Conversely, only 35% of the athletes in the control group improved their ranking (Bernier, Thienot, Codron, Fournier).  So whether you want to learn to appreciate the simple things in life, or you need to boost your athletic performance, give mindfulness a try. You might be surprised at how coming into the present can create a better future.


M. Bernier, E. Thienot, R. Codron, J. Fournier (2009). Mindfulness and Acceptance Approaches in Sport Performance.  Journal of Clinical Sports Psychology.  INSEP, French Institute of Sport, Paris

Photo Source: Pinterst

Ditch The Tube: Safe Alternatives To Toothpaste

Ok, so it’s been a little longer than a week since my last post promising to find a safe and effective alternative to toothpaste. But I did it. It just took a little longer than I expected. Over the past few weeks I tried a few different products, and you wont find any of them in the oral care isle at the drugstore.

My first attempt was a home made toothpaste recipe that one of my friends posted on Facebook. It consisted of coconut oil, baking soda, glycerin, peppermint oil and stevia. You can find the recipe here. I was really excited about this because I love the idea of making my products myself, and all the ingredients are healthy and totally non-toxic. However, I was slightly suspect of the vegetable glycerin, but I digress. I used it for a few days but found that it was really annoying digging my toothbrush into solid coco oil, and it made my teeth felt a little slimy afterwards.  Needless to say, it didn’t make the cut.

For the next week, I decided to keep it simple. I began brushing twice a day with 3% hydrogen peroxide, and alternating now and then with baking soda. Now that may sound a little harsh but hydrogen peroxide could more correctly be called oxygenated water. It’s simply water with an extra oxygen molecule. It took a few days to get used to but now I’m sold. Brushing with hydrogen peroxide has so many unexpected benefits.

1)  It actually kills the bacteria in your mouth that cause bad breath.

2)    It whitens your teeth. I haven’t been using it for long but already my teeth are visibly whiter. Bonus!

3)    It has been said that brushing with peroxide can actually help treat and prevent gum disease. I’m assuming this is because it kills all that nasty bacteria.

4)    It’s relatively cheap. I say relatively because in Canada, a large bottle costs about 3 bucks. Now that I’m in Australia, it’s almost 14 dollars for the same amount. However, because you use so little each time you brush the cost per use is still really low.

5)    You can also use it as a mouthwash. It’s listed right on the label.

So, at this point you might be thinking great, thanks Cora. Those ideas sounds really interesting, but why the hell would I want to give up the minty freshness of a recently polished Colgate smile?

Well, I’m glad you asked because here are my top 5 reasons to give up toothpaste (or at least switch to a safer alternative.)

1)    We don’t need toothpaste. Whaaaaaat? Nope, it’s totally unnecessary. Studies have shown that dry brushing without toothpaste can actually be more effective at removing plaque than brushing with toothpaste.

2)    Fluoride. We don’t need this either, and it has been linked to all kinds of health problems. You can read more about that here.

3)   Most commercial toothpaste contains artificial sweeteners like Aspartame. If you are unfamiliar with the controversy surrounding artificial sweeteners, look it up. Aspartame is pretty much the anit-Christ.

4)    Its full of other random chemicals, and you put it in your mouth. Don’t rely on the government, or the companies producing your products to have your best interest in mind. Who knows what we will find out about some of these substances in 20 years time?

5)    You’re friends will think your really weird when you tell them you don’t use toothpaste.Yes, this is a good thing. Be a rebel.

That’s it for now, check back next week (ish) and I will divulge my secrets for healthy shiny locks with out the chemical cocktail we call shampoo.


-C


Photo source:

http://www.howtomakeyourteethwhiters.com/

 

 

10 Reasons Why I love Ashtanga – Mysore Style

1. It’s quiet.

I don’t have to listen to anyone else’s taste in music, and more importantly I don’t have to hear another teacher tell me ‘to let my muscles fall away from the bone like well cooked lamb.’ Seriously? Fuck off.

2. I can move to my OWN breath.

I’m a long breather, I’ll admit it. By the time everyone else is in downward facing down, I’m jumping back into chaturanga. Nuff said.

3. It’s empowering.

The student is given responsibility for her own practice. You commit the sequence to memory. Your cue to move on to the next posture comes from your breath. The practice becomes a part of you. You become your own teacher.

4. You can do your practice at home

See number three. No more excuses to skip your practice because you can’t make it to the studio.

5.  It’s the opposite of pretentious.

I stopped attending group classes about 6 months ago, and I thought I needed a break from yoga. I even thought that yoga and I might be over for good. But then a miracle happened, I started practicing yoga in my living room. Gasp, I know! That’s when I realized that I didn’t need a break from yoga at all. I needed a break from what the classes I was attending had become; an extravagant outward show.

Now when I show up to practice in a group I can expect to see a lot of people practicing, a few dogs roaming around the space and not much else. In fact, it’s almost like everyone just showed up to do their home practice together, in one giant living room. Perfect.

6.  They embrace tradition.

Yoga feels new again. I left my first Mysore practice with many more questions than answers. I just started, do I really need to rest on a Moon day?  No dinner? Did Pattabhi Jois really say no coffee, no prana? Yoga has a rich history that we often neglect for the fear of offending or isolating potential students. If you don’t want to be exposed to anything deeper than physical postures, do Pilates.

7.  Community.

I have been practicing at Yoga Moves studio in Sydney for about 3 weeks and already it feels like home.  I’m addressed by name and my teacher knows my practice inside and out. Even the assistant teachers know my name, and the instructions I have been given. Several of the other students have introduced themselves to me after class. The concept of a ‘Kula’ is finally beginning to make sense.

8. It’s authentic.

I don’t mean this in some sort of, ‘live your best life’ kind of way. What I mean is that it’s crystal clear what matters here, and it’s not the clothes, the celebrity teacher or the chick in the front row with the amazing ass. What matters is Yoga. Period.

9. It’s inspiring.

Every morning I witness ordinary people achieve extraordinary things in their practice. The most inspiring part of all, is that I know they all started in the same place and put in a tremendous amount of work to get where they are. No cue jumping here. They have earned their practice.

10. My teacher - Eileen Hall.

Eileen has been teaching yoga in Sydney for over 30 years and one of Ashtanga’s most respected teachers. What becomes clear about Eileen when you begin to practice with her is that she is stern yet kind, and genuinely cares about each and every one of her students. She is a true teacher and student of yoga. 

Bonus reasons: Because 10 sounds better than 12

* You can’t buy anything there. Nope, nothing. Well you can pay for your membership by dropping some cash into a carved wooden box, but that’s it. It’s a safe haven from consumerism.

* It’s dark. Finally someone who gets that florescent lights, spandex tights and wide legged forward fold don’t mix.



photo source - to-my-mat.blogspot.com.au


Girl Gone Green : Detoxifying my home & beauty routine one week at a time.

It’s final. From this moment, I vow to stop putting chemicals on my skin, hair and nails. I vow to stop washing my clothes and cleaning my house with products that could, if mixed together cause some sort of Chernobyl-like event in my bathroom.

For far too long I have been in denial about the products I use in my daily routine. I have always been conscious of the chemical-laden ingredients commonly found on packaged food, and deep down inside I knew these dangerous substances (and worse) were still hiding on my bathroom shelves. I have always done my best to buy eco-friendly products whenever I can, but the hefty price tag often left me snapping up the conventional item at 1/2 the price with twice the chemicals. Ugh. I have even dabbled in making some of my own beauty and skin care products, and often with great success. So what has kept me coming back to the pharmacy when I need my product fix? Is it the convenience? The pretty packaging? The excuse that I will kick my chemical habit when I have more money? If I’m honest, it’s all of the above. In the last few weeks I have read way to many stories of women in their 20’s getting cancer, becoming infertile and basically suffering the cost of our chemical addicted life. I’m a smart girl, ahem..woman, and I can no longer put of my health on the line for sparkly nails and lush eyelashes.

Here is my promise to you (and myself):

Each week I will pick one nasty offender from my beauty or home routine and find or create a chemical free alternative. It must be completely healthy for me, and for the planet. But I am not willing to settle for over priced, inadequate substitutions. No, No. Each alternative will have to measure up and meet the following criteria.

1. Price. Must be the same price, or less than its scary drugstore counterpart.

2.Effectiveness. I still want to get great results, after all, I use a product for a reason.

3.Non-toxic. All ingredients used must be completely natural, and non toxic. I will be doing my research folks.

4. Good for the planet. In my quest for beauty and health, I can’t be totally selfish. No animal testing, no harmful practices. I want my substitutions to come with a clear conscience.

Wish me luck, I have a feeling this is going to be one hell of a journey.

That’s it for now, check back next week when I take on toothpaste and its secret weapon, fluoride.

-C

xo

MEDITATION: A WORKOUT FOR YOUR BRAIN

I was recently asked to write an article for the 2012 BC Seniors Games on the benefits of meditation in preparation for the games.  Check out my article below, or use the link above to view it on the BC Seniors games website. Happy Meditating!

MEDITATION: A WORKOUT FOR YOUR BRAIN

Any athlete knows that mental preparation is a vital part of training for any important event and meditation may give you the competitive upper hand. Meditation has been around for thousands of years but in the last decade the benefits of a regular practice have been proven scientifically.  Advances in functional brain imaging techniques have allowed researchers to view and study a meditators brain in action. One of the most striking findings of this research is that the brain of experienced meditator is both physically and functionally different than those of non-meditators. In fact, it is now known that the brain can be intentionally shaped and trained through meditation, just as physical exercise can intentionally change the body! Even though the meditators in these studies had over 10 000 hours of experience it has been shown that in as little as 3 months of regular practice you can boost your immune system, decrease stress and change negative thought patterns (Ricard, 2003).

            At this point you might be wondering exactly what meditation is and how it can benefit you. There are many different styles and techniques of meditation ranging from complex visualization methods to focused attention and mental rehearsal. The style that you practice will depend on your goals. A simple meditation technique that anyone can practice and benefit from is breath awareness. Find a quiet place to sit comfortably with your back and neck straight and close your eyes. Focus all of your attention on the sound and sensation of your inhale and exhale. When you notice your mind start to wander (and it will) gently and calmly bring your attention back to your breath. Repeat this process for just 5 minutes in the beginning.  As you become comfortable with this method you can gradually extend the time you practice.  Be mindful not to become frustrated or angry when you notice your mind wander, it is a natural part of learning the art of meditation. So weather you are training for an upcoming event in the BC Seniors Games or you just want to get the most out of your day including a few minutes of mediation into your routine can give you a distinct mental edge.


References: M. Ricard, 2003. The Art of Happiness. Little, Brown and Company. New York, NY, USA.

10 Steps To Fulfilling Your Potential

1.   Uncover what matters most to you. 

This can be tough, really tough. From the moment we are born we are subjected to the views and ideals of others. Our parents, peers, teachers, and society as a whole shape our ideas of what constitutes a happy and successful life. We get so caught up in what life should look like, the house, the kids, the dog, the perfect body etc. that we mistake these values for our own. There is nothing inherently wrong with any of these aspirations, however, all too often they fail to fulfill our truest desires.  Get real on what matters to you in this life.

2.   Start your day with your top priorities

The first hours of the morning are a sacred time, when the day is new and possibilities are endless. In every ancient tradition dawn is a time to focus on what is most important and set an intention for the day to come. When you get clear on what your priorities are, the next step is to act on them. The rest of the world is still asleep so there are far fewer distractions and obligations that can cause you to falter on attaining the life you desire. For example, if one of your top priorities is to develop or maintain your physical health, go for a walk each morning. By the time you have breakfast you will have already made progress toward becoming who you were truly meant to be. You might have to set the alarm a little earlier but the following poem inspires me when I feel like hitting the snooze button for the second or third time.

The breeze at dawn has secrets to tell you.
Don’t go back to sleep.
You must ask for what you really want.
Don’t go back to sleep.
People are going back and forth across
The doorsill where the two worlds touch.
The door is round and open.
Don’t go back to sleep.
~Rumi

3.   Meditate

If you had trouble identifying what really matters to you meditation will help. The daily drama of our lives often muffles our own inner guidance. Mediation is a tool to help you reconnect with yourself on the deepest level. Meditation can be incredibly simple. Find a quite place where you wont be disturbed, sit comfortably on a cushion or chair. Set a timer for your desired amount of time, close your eyes, and focus on the sound of your breath. Every time you notice your mind has drifted to other thoughts gently bring your attention back to your inhale and exhale. It’s simple, but you might be surprised at how often your mind strays off track. Don’t be discouraged, it happens to everyone. Meditation is the process of becoming aware of your thoughts, and the spaces in between them. Gradually these spaces will increase, and you will begin to connect to your true nature.

4.   Create an action plan.

Once you are clear about the prioroties in your life, you need to set goals that reflect your values. Goals turn your dreams into reality. Use the S.M.A.R.T. acronym when setting goals. They need to be Specific, Measurable, Attainable, Realistic, and Timely. Keep your goals somewhere visible, so you can reflect and revise them often. Goals are not meant to be set in stone, they will change and adapt to your life as you grow.

5.   Don’t procrastinate on your happiness

It can be very easy to fall into the trap of the “ If, then” thought process. If I loose 10 lbs, then I will be happy, If I pay off my debt, then I will be happy. Goals and planning for the future are vital to getting where you want to go. Nevertheless, when you base your happiness on future achievements, you miss the most precious gift the universe has to offer…the present moment. Don’t wait to be happy, do it now. If you constantly procrastinate on happiness, you might forgo it altogether. Happiness is a skill that you can cultivate just like driving a car, or chopping an onion. If you need some guidance in this area I recommend you read “The art of happiness” by Matthieu Richard.

6.   Believe in yourself

Giving in to fear, self-doubt and anxiety are equivalent to taking poison when it comes to leading an extraordinary life. However, when you pursue your dreams in spite of these fears, magic happens.  The moment you step out side of your comfort zone, and take risks you open yourself up to new possibilities. If you notice the “I can’t” thoughts start to creep in, pause, take a breath and reassess the situation. Everyone fails at some point, but those that succeed learn how to overcome those setbacks.

7.   Express yourself

We all have unique gifts to give in our lifetime, find out what they are and cultivate them. Taking time out for creativity can be like recharging your batteries. Dance naked in your living room, cook an amazing meal, write poetry, etc. By expressing yourself, for the simple sake of expression, you tap into your authentic self in an uncensored way. If you can share the fruits of your expression with others, all the better.

8.   Align your desire with the intentions of the universe

If you have read this far, I am going to go out on a limb and assume that you have some belief in spirit, god, or a universal intelligence. It doesn’t matter what you call this ‘force’, or even if you believe in it at all. If your intentions are full of love, kindness and compassion for yourself and others attaining your desires will unfold naturally and be met with much less struggle than those motivated by greed or selfishness.

9.   Acknowledge your own mortality

You can’t get around it, our time in this body is limited. I once heard a story about Buddhist monks that kept a human skull on the main table in the dining hall. The skull served as a constant reminder that we are all mortal, and life is precious. Use this fact as a constant source of motivation to make each moment count.

10.  Practice gratitude

It has been scientifically proven that practicing gratitude is beneficial for our health, happiness and relationships. By expressing gratitude on a regular basis you show your appreciation for the gifts you have already been given. Gratitude can shift your focus from craving and hopelessness to abundance and joy. Try keeping a daily gratitude journal and watch the effect on your mood and daily outlook.

Published on the YYOGA blog a few months ago. Check out their blog for other tips for leading an inspired life.

- C xo