Relax with Alternate Nostril Breath

Looking for an easy way to calm the mind, body and spirit?

Try Nadi Shodana: (nadi = subtle energy channel; shodhan = cleaning, purification; pranayama = breathing technique)

Here’s how: Sitting comfortably with a straight spine, relaxed shoulders, and a softened face, rest your left hand, palm turned face-up, on your left knee. Raising your outstretched right hand towards the face, turn down the ring finger and thumb so that they rest on your left and right nostrils, respectively. Press your thumb down to close the right nostril and breathe in slowly through the left nostril. Press your ring finger down on your left nostril, lift your thumb and breathe out slowly through the right. Now breathe in slowly through the right nostril, switch fingers, and breathe out through the left. Repeat this cycle of alternate nostril breathing for a total of 10 cycles, or longer as desired. Keep your eyes closed and breathe slowly and easily throughout.

You can use this technique before bed to help you sleep, throughout the day to keep you grounded, even during a bathroom break if you’re overwhelmed at work! Because this is so effective at clearing out blocked energy channels in the body, it’s also a great way to prepare your mind and body for your meditation practice.

Managing Stress: Stillness Speaks

One of the major contributors to aging is stress.  On-going stress not only ages us prematurely, it affects our daily quality of life! Stress also causes health problems. When our body is under on-going stress, our non-essential bodily functions shut down.  Yes, they shut down to self-preserve. This can cause serious digestive and reproductive issues, and negatively affect heart health due to elevated heart rate/blood pressure.  Finding ways to reduce stress will dramatically improve the quality of your life. Meditation, yoga and other breathing techniques are fantastic tools to help manage your stress.  Another tool is simply being quiet.

Try this: Allow yourself to drive, walk, run, sit, do “whatever” in silence. Silence can be profoundly relaxing–AND silence has its own message you might not be able to hear with all the usual “noise”.

Aging Well

We often get asked the question: “what is the secret to aging well?”. The answer: Live Well. When we live well, we look closely at lifestyle choices that include food, rest and love.

Take these steps to age slowly and well:

Stay Active: Walk, run, yoga, bike, do what makes you happy! Regular activity helps you manage stress, improve mood & manage weight.

Manage Stress: Chronic, on-going stress increases cortisol levels & effects everything from digestion to re-production and heart health. Reduce stress by practicing relaxation techniques such as meditation and breathing exercises.

Maintain an ideal weight: Being overweight is associated with a wide variety of aging diseases, including diabetes, colon cancer, hypertension, heart disease, and extra weight is hard on the joints. Get support if needed.

More Sleep: Lack of sleep can have devastating effects on our health, impacting our mood and even cold and flu resistance. Strive for a consistent sleep schedule. If your brain wont turn off or wakes you up, commit to meditation.

Stay Connected: The role of good social relationships is important to our overall health. As we age, having good social ties is linked to less depression, better cognitive skills, even a longer life.

Eat Fruits and Vegetables: Since only nine percent of Americans eat the recommended five servings of fruits and vegetables per day, the opportunity for improving health (and longevity) by improving diet is great.

Take a Multivitamin: Deficiency of vitamins B12, B6, C, E, niacin, folic acid, iron, or zinc all seem to mimic damage to DNA from radiation. Everyone should consider a good multivitamin to cover their base nutritional needs. View our favorite here.

Total Body Wellness

With summer in full swing, getting outdoors and being more active can do wonders for our well-being. It’s a great opportunity to get back into our bodies & really think about “total body wellness”. In what ways are you taking care of yourself? What could use a little more care and attention? What is getting in the way? Here at the Sanctuary, we look at self-care from a holistic perspective, and we encourage you to do the same. It can make all the difference!

Here’s what we mean: Yes, one massage might work out that kink in your neck, but regular, ongoing massage therapy can significantly improve the way your body operates & your overall sense of well-being. Yes, one facial might clear up your skin for a week or two, but regular skincare treatments for the face and body combined with a gentle, organic, paraben and toxin free skincare regimen can add years to your appearance & bring you healthy skin for life. Yes, one private yoga or meditation session can help you get started from wherever you are, but investing in a series and beginning a regular practice under the guidance of an instructor can literally mean the difference between your seeing inner peace as an unattainable impossibility, and finding yourself already on the road to self-love and serenity. And finally, our one on one nutritional counseling and personal training sessions are designed to give you SO much more than just a list of foods to avoid or exercises to try; they help you move past roadblocks so you can access and BUILD ON the part of you that is willing to make – and maintain – small, realistic changes that, over time, add up to something huge. You are worth the investment!!

Meditation Benefits and Kids

Meditation and Kids…Wow…
At the Sanctuary we understand the power of meditation. Our hope: one day, all schools will offer children the gift of learning meditation. We’re thrilled about the film, School of Thought. It’s a mysterious  & amazing documentary about the Maharishi School of the Age of Enlightenment in Fairfield, Iowa, with Academy Award-nominee David Lynch (Blue Velvet, Twin Peaks and The Elephant Man). The idea: Have every student in every school practice Transcendental Meditation twice a day and watch them quickly become happier, healthier & more focused, thereby dissolving the life-threatening stress that typically manifests itself in young people through drug abuse and violence, often in fatal ways. Please preview and share this amazing film here.

Calm the Mind and Reduce Stress In Less Than 2 Minutes

When we slow down our breath, we slow down our thoughts and our heart rate. We are able to become still…to listen. Try this the next time you are finding it hard to be calm/feeling stressed:
1. Find a comfortable seated position.
2. Close your eyes.
3. Focus on the space between your brows.
4. Inhale slowly through your nose and say “I am”.
5. Exhale slowly through your nose and say “Peace”.
Repeat 10 times.

For more techniques, contact Stephanie here.

Positive Ways to Cope With Stress

1. We can identify what is stressful

2. Talk with someone important to us

3. Plan ahead

4. Exercise

5. Tackle problems one by one

6. Develop possibility thinking

7. Eliminate negative self talk and replace it with positive self talk.

8. Affirm ourselves everyday

9. Avoid food offenders, alcohol, drugs, cigarettes, caffeine and sugar

10. Incorporate daily, specific nutrients through high quality supplementation. Adrenaline from stress destroys Vitamins B, C and Zinc. My favorite supplement regimen is: Vitalizer, Stress Relief Complex and Energizing Soy Protein.




Shaklee to the Rescue

Let Shaklee Products Help You Recover!

Holiday eatingShaklee products can help keep you recover from leftover Holiday stress, unhealthy temptations, indulgence in rich or difficult to digest foods, and can offer immune system support when you need it.

  • Vivix® and Vitalizer – Never let a busy schedule run you down, or keep you from maintaining your nutritional foundation. Give your body, and your cells, nutrients they need to stay healthy, energized and strong.*
  • Cinch® – Even in a hurry, you still have time to enjoy the best breakfast in the world! Carry Cinch Shake packets wherever you go and be sure to stow a few Cinch Snack Bars into your backpack, briefcase or purse, to fend off the temptation of high-calorie fast food while running errands or shopping at the mall.
  • NutriFeron® – higher stress levels and winter mean challenges to your immune system’s optimal functioning. NutriFeron increases production of your body’s natural interferon, a key component of immune function.*
  • EZ-Gest® – Too much of a good thing can be…uncomfortable. Take EZ-Gest as needed for digestive help after rich holiday meals.*
  • Stress Relief Complex* – A non-drowsy approach to help manage life’s everyday stresses so you can get things done.

If you have questions, contact Stephanie via email here and she will guide you!