<![CDATA[DASA MEDITATION - Stress Reduction Made Easy

<![CDATA[DASA MEDITATION - Stress Reduction Made Easy - Blog]]>Thu, 21 Nov 2024 01:40:48 -0800Weebly<![CDATA[The Healing Power of Harmony]]>Wed, 20 Nov 2024 08:00:00 GMThttps://dasameditation.org/dasameditation/the-healing-power-of-harmony

Healing begins when our internal landscape
aligns with the vibration and harmony of nature.

November 2024
By Lorraine Alexander

As the seasons turn, we are humbly reminded of the harmony and healing power of nature's energy.

The Ancient Native American culture strongly believed that all things in nature embody the vital energy known as life force. Each tribe used a distinctive name to describe this magical, invisible force. In the Iroquois Nation tradition, it is known as "Orenda. This captures the spiritual, physical, and mental energy, inherent to the Iroquois people and their natural environment.

"Look into nature, and then you will understand everything better." —Albert Einstein

The philosophy of nature's energy traces back to Ancient Greece and the days of Aristotle in the 4th century BC. This philosophy has expanded to be widely accepted in countries around the globe.

In India, the word for life force is "prana." In China, "chi." Germany uses "lebenskraft," Italy names it "energia vitale." Spain calls it "fuerza de vida," and in Japan, "ki." Last but not least the Greek translation is "pneuma," also expressed as "the breath of life."

“Everything is energy and that's all there is to it."—Albert Einstein

In 1905, Albert Einstein published the equation that proved the science of vital energy.
His equation E = mc2 expresses (on the most basic level) that energy and mass (or matter) are interchangeable; they are simply different forms of the same thing.

Matter can be converted to energy, and energy can be converted to matter. Einstein's equation changed the world's fundamental understanding of energy; it stands as the most famous scientific equation in history.

Syncing with nature's energy
We've all felt nature's rejuvenation and healing effect in various ways; we relax by the ocean, take a scenic autumn bike ride, or stroll down a country path; we return feeling refreshed and balanced. Yet one of the best examples of nature's healing power is to experience the stillness of an old-growth forest. There is a feeling of the mysterious, and we often return home feeling whole, connected, and rejuvenated. We carry a fresh perspective, and everything feels good and right with the world again.

While we may not live near an old-growth forest, we can easily recreate inner stillness, healing, and feelings of harmony through nondirective meditation. Much like a day spent deep in the forest, the high-vibe rejuvenation of nondirective meditation carries with us, well into our day.

Trending styles of meditation
The world leads us to focus on recent trends. We are drawn to try every new "shiny bell and whistle." In a vast sea of meditative practices with hundreds of options, how can we possibly choose?

For simplicity, we've narrowed it down to four essential groups. These are the most popular practices, recognized by many. Each category has unique practical benefits.

A Progression of 4 Meditative Practices

Guided audio (offers light mental relaxation).
Movement combined with focus (relaxes the body and mind). Yoga and mindful walks are examples.
Focus-based training or mindfulness (aids in quieting a busy mind by redirection our attention).
Nondirective silent-mantra meditation, practiced in silence with eyes closed, taught in person usually by a certified instructor (deep relaxation, rejuvenation, transcend into stillness, effectively quiets internal mind chatter, encourages clarity and presence by activating the "default mode network.")

Frontiers Human Neuroscience, 25 February 2014
"The "default mode network" (DMN) is a group of brain regions most active when we are resting or not actively focused on a task, often associated with self-referential thinking, mind-wandering, and memory retrieval; nondirective meditation can help by potentially reducing activity in this network, allowing for a more present and focused state of mind by encouraging observation of thoughts without judgment, effectively 'quieting' the mind's internal chatter."

While mindfulness redirects our focus away from rumination, nondirective meditation effectively quiets the mind through the DMN (default mode network), which acts like a 'screensaver' for the brain.

During nondirective meditation, we become deeply relaxed. When a thought or memory arises, we notice it in passing and easily return to stillness. When the meditation ends (20 min.), the brain and body feels "refreshed and relaxed."

*Ask your mental health provider if nondirective meditation is the right choice for you.

"I think 99 times and I find nothing. I stop thinking, swim in silence, and the answers come to me." —Albert Einstein

Einstein understood the value of silence. We can embrace this profound concept through the daily practice of nondirective meditation.

In this tranquil space, we can experience deep silence and embark on a journey of inner peace. As we close our eyes, we find comfort in a secure, supportive environment; a "personalized high-vibrational mantra" gently guides us to a state of profound stillness. With consistency, nondirective meditation offers deep and restful relaxation, with rejuvenation for the body, mind, and spirit.

]]><![CDATA[A Winning Combination: Earthing, Nondirective Meditation, Forest Bathing, and Rejuvenating Sleep]]>Sat, 06 Jul 2024 20:18:56 GMThttps://dasameditation.org/dasameditation/the-healing-combination-of-earthing-meditation-forest-bathing-and-sleep

July 2024
By Lorraine Alexander

As life rapidly changes around us, have you ever wondered how WiFi affects our health? As we adapt, we can take steps to preserve our health and vitality. Summer is an ideal opportunity to rebalance with self-care and time in nature.

Boost your health with four simple practices.

1) Earthing

Back in 1998, Clint Ober found success when he developed effective grounding systems for the cable television industry. He soon pioneered the Earthing movement, after learning the potential of grounding to improve human health. Learn more about Clint Ober at https://www.earthing.com/.

"Earthing (also known as grounding) refers to the discovery that bodily contact with the Earth's natural electric charge stabilizes the physiology at the deepest levels, reduces inflammation, pain, and stress, improves blood flow, energy, and sleep, and generates greater well-being." ScienceDirect.com

Kick your shoes off for your health!
Earthing is easy. Bare skin touches the earth: feet, hands, sitting, standing, walking, or lying down. Practice for 10 to 20 minutes per day or more. Web MD states, "There's no set amount of time when a person should practice earthing. In one study, a patient started to feel pain subside in 30 minutes." Read more: Web MD

National Library of Medicine
Inflammation, immune response, wound healing, and prevention.
A Study published by the National Library of Medicine shows the positive effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases.
Read the study on the effects of grounding (earthing): https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/

2) Silent-Mantra Nondirective Meditation

Nondirective meditation feels like a calming oasis to the brain after screen-time exposure.
Science shows nondirective meditation produces a relaxing experience by increasing alpha and theta brain wave activity:
✓ Alpha Brain Waves (receptive, dream-like, wakeful yet relaxed)
✓ Theta Brain Waves (subconscious creativity, deeply relaxed, rejuvenation, abundant frontal and mid-brain activity.

Nondirective Vedic meditation offers a high-vibration mantra chosen for the individual and practiced with eyes closed in silence, a powerful combination. Practice twice daily (20 min. per session) for optimal benefit.

National Library of Medicine Increased theta and alpha EEG activity during nondirective meditation.
Read the study: https://pubmed.ncbi.nlm.nih.gov/19922249/

TIP: Save time, and practice earthing while you meditate.

3) Forest Bathing

Japanese science began to study the positive effect of the forest on human health in the 80s.
Invite a few friends, and take a slow, mindful walk in the woods. Enjoy the natural health benefits of the forest. Forest bathing, known in Japan as Shinrin-yoku, means 'forest bath.' This practice is simple. By immersing yourself in the present moment, you become the observer. Notice what you hear, see, smell, and feel.

The link below offers ten positive benefits of forest bathing.

Forest Medicine is a new interdisciplinary science.
Science proves the positive effects of the forest on human health:
"Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world [1, 2]." —The National Library of Medicine | National Center for Biotechnology Center | Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention —the Establishment of “Forest Medicine "

4) Rejuvenating Sleep

Prioritize the restorative power of sleep. Make these three practices a nighttime ritual for optimal health.

Wind down using the two-hour rule. Before bedtime, dim the lights, avoid electronics, stretch, practice yoga and meditation, or listen to soft music.
Turn WiFi off when not in use.
Be mindful of consuming caffeine, sugar, processed foods, or alcohol, as these interfere with sleep quality.

Combine these four practices, and keep a journal to encourage your practice. We would love to hear your feedback! Email comments or questions to info@dasameditation.com

]]><![CDATA[The Healing Power of Nature and Meditation]]>Tue, 09 Apr 2024 15:13:26 GMThttps://dasameditation.org/dasameditation/the-healing-power-of-nature-and-meditation

“Look deep into nature, and then you will understand everything better.”
~Albert Einstein

April 2024
By Lorraine Alexander

If asked, "Are you taking care of your health?" You may pause to think for a minute. Most people associate exercise, a balanced diet, hydration, and mental health with overall general health. And they would be correct in the most general sense. However, a component of human health must be considered—our exposure to technology.

In 1984 the term technostress was introduced.
Four decades later, many of us can relate to both the positive and negative influence of technology, including wifi, computers, cell phones, and social media. These technological advances add efficiency and convenience to life. Yet, at the same time, they also add stress. Everyone who sends a message expects a response. We feel the need to keep a presence online and in social circles. And in the workplace, our reputation depends on a speedy, accurate, and thoughtful response.

With constant wifi connectivity, technostress threatens our health and lifestyle with complexity and information overload. There is a sub-current of uncertainty and angst as we face our ever-changing world of technology. In many ways, through the use of technology, we have become less connected to friends and business associates.

"It has become appallingly obvious that our technology has exceeded our humanity."
—Albert Einstein, born March 14, 1879 – April 18, 1955.

According to UCLA's published article..."Potential harmful effects of extensive screen time and technology use include heightened attention-deficit symptoms, impaired emotional and social intelligence, technology addiction, social isolation, impaired brain development, and disrupted sleep."

Finally, a bright light.
Self-care and meditation make a difference. When possible, unplug and manage your screen time. Avoid overexposure to electronics, take short breaks at work, strive for balance, and last but not least, make the practice of meditation your new best friend. After using the computer screen for hours, non-directive meditation feels like a 'healing oasis' to soothe the brain and body. Practice twice daily (20 minutes per session) to reduce stress, then watch creativity and efficiency flourish.

In addition to meditation, the Japanese practice of forest immersion called shinrin-yoku (also known as forest bathing) relieves stress caused by overexposure to technology. A practice of non-directive meditation (twice daily) combined with forest bathing as needed, is a winning combination to battle toxic stress.

"Stress is a keyword to understand why Shinrin-yoku is necessary in Japan. In 1984, the word ‘technostress’ was coined to describe unhealthy behavior around new technology. Technostress can arise from all manners of everyday usage, like checking your phone constantly, compulsively sharing updates, and feeling that you need to be continually connected. Symptoms run from anxiety, headaches, depression, mental fatigue, eye and neck strain to insomnia, frustration, irritability and loss of temper [4]." --The National Library of Medicine, November 1, 2022

The energy of nature recalibrates the stress response—our physical health and mental well-being depend on it.

In a world of technology, nature offers balance.
Science proves forest bathing, known in Japan as shinrin-yoku, has beneficial effects on the immune system, nervous system, stress hormones, blood pressure, heart rate, sleep, and disease prevention.

Medical science proves the positive effects of the forest on human health:
"Shinrin-yoku is like a bridge. By opening our senses, it bridges the gap between us and the natural world [1, 2]." —The National Library of Medicine | National Center for Biotechnology Center | Effects of forest environment (Shinrin-yoku/Forest bathing) on health promotion and disease prevention —the Establishment of “Forest Medicine"

Forest bathing is simple.
Take a slow nature walk in the forest with mindful purpose and presence.
Let go of any worries or distractions. During the walk, focus your attention on the trees and lifeforms of the forest using all of your senses. Give attention to your feelings as you experience them.

The ideal way to experience forest bathing is to hold an open awareness--allow presence, curiosity, and appreciation to emerge. Connecting with nature reduces stress, elevates our mood, and boosts our overall well-being. Take the time to slow down, pause, breathe in the fresh air, and appreciate the beauty and energy of the forest.

5 Ways to Lessen Technostress

Limit time on electronic devices.
Practice a deep and rejuvenating form of non-directive meditation as a baseline twice daily to refresh your mental focus and energy.
Take regular breaks. Bring additional relaxation techniques and nature into each day. Five deep-belly breaths can stimulate the relaxation response. Watch this video lesson: Breathe Into Balance and Relax.
Optimize sleep, a time of restoration for both the brain and body.
Take rejuvenating forest bathing walks or mindful walks near the ocean when possible. Both rejuvenate the body, mind and spirit.

Take action, monitor your screen time, and adopt relaxing restorative activities. We can restore balance and reinstate happiness, health, and lessen the effects of technostress. Who knew that a simple walk in the woods proves to be essential for our health and well-being?

Photo: Forest bathing walk at Armstrong Woods, Northern California.

Prepare for the best forest experience.
Wear sturdy, comfortable walking shoes or hiking boots. Take water, food, or energy snacks. Dress in layers for warmth and comfort. For safety, walk in a public park with a partner or small group, and stay on a main trail, leaving well before sunset. Ask a Park Ranger to direct you to the best trails, or take a forest bathing guided tour.

Park Rangers help visitors appreciate and enjoy the more than 189 million acres of public lands preserved, managed, and protected by the U.S. Department of the Interior (DOI).

DASA Meditation is an elegant, deeply effective non-directive technique taught since 1975.

Certified DASA instructors teach in the United States, Canada, and Japan.
Contact DASA Meditation to learn more.
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ABOUT
Lorraine is a second-generation DASA instructor. She first learned to meditate at the young age of 15. Her work includes publication in the Bohemian, NorthBay Biz, the US Green Building Council, the Windsor Times, Homes & Lifestyles, and the Press Democrat. Additionally, she is the primary contributor to the DASA Meditation blog. She teaches DASA Meditation in Northern California.
Contact l.alexander@DASAmeditation.com

]]><![CDATA[Heart Health Awareness]]>Mon, 12 Feb 2024 19:35:02 GMThttps://dasameditation.org/dasameditation/heart-health-awareness

February 2024
By Lorraine Alexander

NONDIRECTIVE MEDITATION IMPROVES HEART HEALTH ❤️

Here's a great point of interest for this month's topic. Did you know that nondirective meditation benefits heart health in multiple ways? We share five fascinating medical studies that you won't want to miss!

Improve heart rate variability (HRV). Medical studies show nondirective meditation improves vagal nerve activity with increased Heart Rate Variability (HRV). Good HRV means a longer span between steady heartbeats and recovery with greater ease.

Improve vagal tone. The vagus nerve is the 10th cranial nerve, the longest nerve of the human body. It is responsible for our heart, lungs, and digestion. This system has two branches: the sympathetic response responsible for "fight or flight," and the parasympathetic response responsible for "rest and digestion." Nondirective meditation engages the vagus nerve and the parasympathetic relaxation response, at the same time, the sympathetic stress response lessens.

Reduce risk of hypertension. Additionally, nondirective meditation is proven to assist in the processing of emotions. With daily meditation, our natural state reflects mental calmness and composure, even during difficult situations. This may assist in controlling blood pressure, and reduce the risk of hypertension (high blood pressure).

Avoid sleep deprivation. Another interesting study demonstrates that a single night of sleep deprivation increases sympathetic (fight or flight) cardiovascular modulation. When we practice nondirective meditation daily, accumulated stress dissolves naturally offering optimal sleep and restoration for the brain and body. Learn tips for ideal sleep hygiene.

Seven key benefits of nondirective meditation:

Improves Heart Rate Variability (HRV) with good vagal tone and cardiovascular response.
Reduced risk of hypertension (high blood pressure).
Facilitates stress reduction.
Improves emotional balance through healthy processing of emotions. Emotional calm, stability, and balance means less stress; this may directly or indirectly aid in heart health.
Growth in the brain region known as the prefrontal cortex (the memory and learning center).
At the same time, the brain's amygdala (fear center) activation is reduced. Both are documented through imaging.
The brain's alpha power increases significantly during meditation.

Through daily practice we may enjoy increased longevity, improve health, and gain a higher quality of life.

5 RELEVANT MEDICAL STUDIES

Nondirective meditation increases heart rate variability (HRV): https://pubmed.ncbi.nlm.nih.gov/21693507/
Nondirective meditation activates memory/emotional processing. Comparison of various methods: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3935386/
Nondirective meditation facilitates stress reduction: https://pubmed.ncbi.nlm.nih.gov/33584485/
Nondirective meditation increased brain theta/alpha/EEG results: https://pubmed.ncbi.nlm.nih.gov/19922249/
Sleep deprivation affects cardiac autonomic control and inflammation:https://pubmed.ncbi.nlm.nih.gov/23601527/

Optimize your health and wellbeing.

Exercise and make healthy food choices. These are essential for your health.
Practice a deep and rejuvenating form of nondirective meditation as a baseline twice daily.
Bring additional relaxation techniques and nature into each day.
Optimize sleep hygiene. Sleep is a time of restoration and elimination of toxins for both the brain and body.
Last but not least, be socially active, have fun, live long in health.

Share with someone you love. ❤️

#nondirectivemeditation #hearthealth #relaxation #calm #balance #dasameditation #equanimity

ABOUT
Lorraine first learned to meditate at the young age of 15. Her work includes publication in the Bohemian, NorthBay Biz, the US Green Building Council, the Windsor Times, Homes & Lifestyles, and the Press Democrat. Additionally, she is the primary contributor to the DASA Meditation blog. She teaches DASA Meditation in Northern California.
Contact l.alexander@DASAmeditation.com
Connect on Linked-in

]]><![CDATA[Recalibrate Your Stress Response: Bounce Back with Ease]]>Tue, 09 Jan 2024 18:05:03 GMThttps://dasameditation.org/dasameditation/recalibrate-your-stress-response-bounce-back-with-ease

January 2024
By Lorraine Alexander

A few months ago, I happened on the book The Stress Prescription by Elissa Epel, PhD, the co-author of The Telomere Effect, a New York Times best-seller that discovers how stress influences our clock-on-aging. With a generous 4.7 Amazon review, I found The Stress Prescription to be a worthwhile read.

Here's a brief overview:
The Stress Prescription: Seven Days to More Joy and Ease, by Elissa Epel, PhD
Professor, Psychiatry, UCSF Weill Institute for Neurosciences, School of Medicine
Reading this book, I found it remarkably user-friendly, and learned new insights on stress. Open the book to almost any page and indulge in bits of wisdom. The point made most helpful, was learning that traumatic life experiences create a new stress threshold or baseline; this threshold dictates how well or how poorly we cope with stress.

Epel explains thoroughly how stress uniquely affects each of us. The goal is to work toward lowering our baseline to a healthy standard of relaxation. We facilitate this process through daily self-care and mind-body wellness.

Additionally, she suggests that we retrain our brains to think differently about potentially stressful situations and outcomes by using acceptance and mindful techniques. Otherwise, our thoughts can turn to negative rumination.

The author reminds us that survivors of traumatic events often have a lower threshold for coping with stress, with a higher reaction response. When horrific things happen, these survivors expect more of the same. Their brain remembers it happened once; it is likely to happen again—be on high alert.

Now this is where it gets interesting.
According to Epel there are four primary stages of the brain as it relates to the stress response. She suggests that the average baseline has moved from a green brain (relaxed) status to a yellow brain (vigilant, emergency-ready). Therefore, we need to make a serious effort to return to a baseline of green.

Refer to the book for the author's exact description.

Four stages of the stress response:

Red brain / Stress arousal: high-alert emergency / the body uses all its resources and adrenaline/life as we know it may be at risk
Yellow brain / Stress arousal: primed / ready for an emergency / get ready to move into red brain
Green brain / Restoration:: normal to very relaxed / higher threshold for stress and recovery / the flow state
Blue brain / Restoration: deep rejuvenation / deep restorative sleep / restorative meditation

This brief exercise may offer insight to the level of your stress response.

Are you living a yellow-brain or a green-brain life?
Your answers will reveal your state of relaxation.

Part A.) What was your baseline state ten years ago? Did you experience trauma or loss? Could you relax easily? How did you spend your leisure time? Did you have a supportive circle of friends? What were the activities you enjoyed most? Using the chart above, take your best guess on your stress threshold. Was it green brain or yellow brain?

Part B.) Fast forward to the past year, and repeat the exercise above to completion. Consider any changes you've noticed in sleep, diet, or mood. Now, compare your answers. This exercise should bring some light to your current threshold. If you don't often take time for social time, outings in nature, exercise, preparing healthy meals, rest, and relaxation, it's time for improvement.

Epel suggests we "expect the unexpected" and not argue with reality." Swim with the current because acceptance has a better recovery capacity." Radical acceptance is a helpful approach coupled with managing expectations.

Dissolving toxic stress
Practice a deep and rejuvenating form of meditation as a baseline twice daily. Bring additional relaxation techniques and nature into each day. Last but not least, optimize sleep, a time of restoration for both the brain and body.

Moving back to balance takes small and consistent steps with a focused effort. It will not be a quick fix or one-and-done. It takes time to regain a state of balance and peace, yet so worth the effort.

If we take action and adopt both relaxing green and restorative blue activities, we can restore balance and reinstate happiness, rejuvenation, and bounce back to a vibrant life.

Resource book titles:
1) Why Meditate: Because it Works - Jillian Lavender
2) The Telomere Effect - Elizabeth Blackburn, PhD & Elissa Epel, PhD
3) The Stress Prescription - Ellisa Epel, PhD

#stressresponse #relaxation #balance #wellness #selfcare #vibranthealth #DASAmeditation

]]><![CDATA[Evolve Into Vibrance]]>Fri, 15 Dec 2023 19:47:55 GMThttps://dasameditation.org/dasameditation/evolve-into-vibrance

By Lorraine Alexander

With a new year just around the corner, it's the perfect opportunity for a fresh start. There are many beneficial practices that can be incorporated into your routine, to improve your overall health and wellness. We've included a wish list of suggested practices to begin your journey for optimal health, higher awareness, and a more joy-filled life.

Evaluate, Rethink, Evolve in 2024
Shift your focus away from the holiday 'busyness' toward simplicity, peace, awareness, and wellness. The magic of the new year is about to begin, and this is the opportune time to plan a monumental shift in your health and well-being.

Do you feel in sync with the perfect life path or journey? If the answer is yes, you will feel it at your core. And if you are unsure, take steps to bring stillness and balance back into your life. It will offer clarity and direction.

Sometimes we need to stop thinking about what we want—to find exactly what we need.

Create a Health & Wellness Plan for 2024.
There are many beneficial mind-body practices that you can incorporate into your daily routine, to improve your overall health and wellness. From meditation and mindfulness. to healthy organic food and regular exercise. There is truly is something for everyone.

Start small and adopt one new practice at your own pace. The list below is a starting point. Add or delete as you wish.

This is your journey to a healthier more vibrant life. The goal is to master balance and self-care.

Here are a few suggestions:
Embrace new experiences that engage the mind, body, and spirit. - Prioritize regular exercise and movement (like hiking, dance, or shaking) - Take up a Yoga, Qi Gong, or Tai Chi class - Create healthy organic eating habits - Adopt quality sleep hygiene - Practice daily gratitude - Spend time in nature - Hydrate throughout the day - Nurture positive thoughts and actions - Take regular breaks to reduce stress - Begin to listen to music again - Listen to relaxation audios - Connect with loved ones - Make new friends - Reconnect with old friends - Create your very own retreat day and invite a friend - Spend a day in awe of nature (visit an old-growth forest) - Learn to meditate - Be mindful - Let your spirit be playful.

"True and meaningful change comes from the inside out." —Adeshananda, Founder of DASA Meditation™

In closing, ageless wisdom tells us there's no time like the present. What transformation would you like to realize in the new year? What steps will you take to get there?

Be well, and best wishes for a vibrant beginning to 2024! —The DASA Team

DASA Meditation is an elegant, deeply effective non-directive technique taught since 1975. Certified DASA instructors teach in the United States, Canada, and Japan.
Contact DASA Meditation to learn more.

ABOUT
Lorraine Alexander a second-generation DASA Meditation instructor, with decades of practice. Since 2015 she leads certification training and teaches in Northern California.
Connect on Linkedin | Email: l.alexander@dasameditation.com

]]><![CDATA[Boost Your Vibe with Healing Sleep]]>Mon, 06 Nov 2023 08:00:00 GMThttps://dasameditation.org/dasameditation/boost-your-vibe-with-healing-sleep

Photo: Bruce Mars

By Lorraine Alexander

If you easily fall asleep without effort, your sleep is deep, and you wake up feeling rested and ready to embrace your day, consider yourself lucky.

"About 50 to 70 million Americans have sleep disorders, 1 in 3 adults (about 84 million people) do not regularly get the recommended amount of uninterrupted sleep they need to protect their health." --SleepHealth.org

The quality of our sleep is a direct reflection of our health and wellness.

When life gets complex, we tend to ignore self-care, and our sleep quality suffers. Stress causes inflammation, body aches, and physical or emotional pain. Other top stressors include finances, work deadlines, and complicated relationships. Any one of these factors can diminish sleep quality.

The purpose of sleep is to soothe and rejuvenate the body, mind, and spirit. During sleep, both the brain and body eliminate toxins. Quality sleep offers energy for daily performance, and while it enhances our mindset, quality sleep can also elevate our mood.

Follow these steadfast guidelines for optimal sleep:

1) Create the perfect Zen zone
A minimalistic style in the bedroom sets the tone for quality sleep:

Eliminate all clutter along with things work-related.
Add a comfortable meditation/reading chair and a yoga mat.
Purchase a soft-wake alarm clock. Examples include waking to sounds of ocean waves or to simulated sunlight.
Select natural fibers for bedding.
Choose calming colors in the bedroom and avoid stimulating colors.
Add artwork that is relaxing and peaceful.
Maintain the bedroom as tidy and clean.

2) Be food wise
Clean up your diet. Avoid heavy late-night meals, spicy food, fatty food, sugar, alcohol, nicotine, caffeine, high sodium, and inflammatory processed food that interfere with sleep.

3) Adopt a 2-hour rule and wind down
Reclaim your bedroom for sleep and rejuvenation. Two hours before sleep set the mood to relax. Soften the lights, take time to read, meditate, stretch, practice gentle yoga, or listen music or relaxation audio. Since the bedroom is your place for rejuvenation, move the television, computer, video games, and iPhone to another room of your home. Use of these electronics excites the brain.

4) Optimize your natural circadian rhythm
Pay attention to the morning light filtering into the room. Natural light may interfere with your sleep. Use blackout shades as needed. Sleep cycles can vary from person to person; stick to your natural sleep cycle and be consistent with your bedtime schedule.

5) Make stress reduction a priority
We know that stress accumulates moment-to-moment. Why not manage stress throughout the day? There are many user-friendly techniques including meditation, mindfulness, positive self-talk, deep-belly breathing, exercise, and nature walks. These are tools that mitigate the accumulation of stress by moving us from a 'fight or flight' response to a healthy 'rest and digest' response.

Be a champion for stress reduction by adopting ideal sleep hygiene habits. Begin your self-care program, and feel the benefits every day.

Resource book titles:
The Stress Prescription by Elissa Epel, PhD
The Science of Sleep by Heather Darwall Smith

Article links:
"Meditation helps fight insomnia." Harvard Health
"What time should I go to bed." Cleveland Health Clinic

#sonomacountymeditation #alleghenycountymeditation #comoxvalleymeditation #nondirectivemeditation #silentmantrameditation #dasameditation #stressreduction

]]><![CDATA[From Flow to Fulfillment]]>Fri, 08 Sep 2023 07:00:00 GMThttps://dasameditation.org/dasameditation/from-flow-to-fulfillment

Image: Artem Sapegin

"Life is like a mirror, it reflects back to the thinker what he thinks into it.” — Earnest Holmes"

In the past months, we've posted a progression of three related articles:
1) Be the Architect of Your Well-Being—the science behind the Law of Attraction.
2) Raise Your Vibration: Embrace a New Paradigm—the importance of the Law of Vibration.
3) From Flow to Fulfillment—the difference between Awareness, Intuition, and Higher Knowing.

September 2023
Read the full article.

By Lorraine Alexander

Fall is a majestic season and a perfect time for self-reflection. Much like the trees that shed their autumn leaves, we can release the patterns that hold us back by embracing a fresh beginning.

Recently, we covered the Law of Attraction, followed by the Law of Vibration. This month, we shine the spotlight on three deserving topics.

In our quest to understand ourselves and the world around us, we often come across the terms awareness, intuition, and higher knowing. While these concepts may seem similar, there are fundamental differences. Here's a brief comparison.

The gift of OBSERVATION
1) Awareness refers to being conscious of our feelings (as they arise). As awareness grows, we naturally distance our personal needs to look from a higher perspective to see (and include) the needs of others. Awareness considers the greater good.

The gift of GUIDANCE
2) Intuition is the ability to understand or know something instinctively, without the need for conscious reasoning. It's an overwhelming feeling or hunch that takes hold, guiding us to our benefit, acting much like an internal compass.

The gift of WISDOM
3) Higher knowing (or inner knowing) refers to a deeper understanding (and insight) far beyond our ordinary perception. Often, higher knowing comes through the "stillness and clarity" found in silent-mantra meditation.

Exploring the nuances of these three key concepts offers clarity. Through the regular practice of Vedic meditation we raise our vibration, and naturally cultivate awareness, intuition, and higher knowing. Soon, these three gifts become second nature, and a valued asset in both personal and business life. With time, these qualities become the spirit of who we are.

Raising our vibration through silent-mantra Vedic meditation is like turning on a broadcasting station directed at the universe. Like, will attract like. Good high-vibe energy draws more of the same. Synchronicity happens, and life feels magical.

Living in flow, finding fulfillment
Living in a flow state means being fully immersed and present in the current moment, time seems to stand still and everything feels effortless. When we align with our highest self, we access this state to live a life of fulfillment.

A Vedic silent-mantra meditation method used twice daily, can help you raise your vibration to achieve this state, offering the highest perspective of all.

Here's a timeless article that explains the importance of a personalized mantra:
Meditation: The Symphony of the Perfect Mantra-Why Your Mantra Matters

DASA Meditation: Cultivating Higher Knowing

ABOUT LORRAINE ALEXANDER
Lorraine learned to meditate at the early age of 15. Her work has been featured in various publications including the Bohemian, NorthBay Biz, the US Green Building Council, the Windsor Times, Homes & Lifestyles, and the Press Democrat. She is a primary contributor for the DASA blog. Lorraine teaches DASA Meditation in Northern California.
Email: l.alexander@DASAmeditation.com
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DASA Meditation is an elegant, deeply effective non-directive technique taught since 1975.

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]]><![CDATA[Raise Your Vibration: Embrace a New Paradigm]]>Tue, 15 Aug 2023 19:44:07 GMThttps://dasameditation.org/dasameditation/raise-your-vibration-embrace-a-new-paradigm

Image credit: artsy-vibes

The July blog article: Be the Architect of Your Well-Being explains the science of the Law of Attraction and it's fundamental concept that governs our existence. Albert Einstein's theory E = mc2 is proof that everything is energy.

August 2023
Read the full article.

By Lorraine Alexander

Whether we want to achieve success in our careers, improve health or relationships, reach personal goals, live a happy life, or find deep spiritual fulfillment, the key to success lies in our ability to align mind, body, and spirit, with a desired outcome. Simply put, the Law of Attraction states that our thoughts, actions, and feelings manifest as our life experiences. The energy we put out to the universe is directly linked to what we attract. When we are the driving force: anything is possible.

Canadian-born, Bob Proctor is a prime example of how we can change our paradigm. At 26, he found himself without a high-school diploma; he had great difficulty finding a job. With a burning desire to rise beyond his meager beginnings, he took random side jobs. Then Proctor made one bold and fortunate decision that changed his life forever. He moved to Chicago to receive first-hand tutoring with Earl Nightingale. This coaching arrangement was life-changing, and Proctor prospered.

"You don't decide what your purpose is in life, you discover it. Your purpose is your reason for living." —Bob Proctor

Like Nightingale, Proctor began to coach others, wrote best-selling books, and was featured in the classic movie, The Secret. In time, Proctor became well known for the phrase, “Thoughts become things” and further explained, “It may sound like a cliche, but it holds a lot of truth.” Thoughts have the power to manifest a desired outcome. Like attracts like. This theory combined with a passion to help others became Proctor's life’s work, until his passing on February 3, 2022, at the age of 87. He is internationally recognized for his positive work in the world—a life well spent.

Vibration = Thoughts + feelings + actions
Proctor's books taught us that it is not just about thinking positive thoughts; our actions and feelings also play a crucial role in manifesting our desired outcome. This is not a new concept, however, it is often overlooked or misunderstood. When we focus on positive thoughts, feelings, and actions—we attract positive results. Good things begin to happen without effort, and they are often unexpected yet fortunate circumstances. When we focus on negative thoughts, feelings, and actions—we attract negative results. Someone mad at the world will draw more of that darkness. Instead, be in love with the world, and you will draw in more light.

Photo credit: Messages of Light

“Life is like a mirror, it reflects back to the thinker what he thinks into it.” — Earnest Holmes

At its very core the Law of Attraction is based on this concept, “We attract what we focus on.”
Our thoughts and emotions are like magnets, drawing in experiences and opportunities that match our energy.

Five essentials to raise your vibration, elevate your paradigm, and discover your potential.

First and foremost, start a meditation practice. Silent-mantra Vedic meditation sets the tone of our vibration. Through this twice-a-day practice, we sync up to match the high vibration of our personalized mantra.
Start a daily gratitude practice. Gratitude and love are the highest vibrations of all emotions. This practice is simple. Upon waking, think of five things you are grateful for. Dwell in the emotion of gratitude. Repeat just before bedtime.
Focus on what we want rather than what we don't want. By shifting our mindset and visualizing the outcomes we desire, we begin to reset our paradigm to manifest a new reality. Thoughts, feelings, actions.
Be mindful of the choices you make, the people you spend time with, the thoughts you have, and the actions you take. Align everything with your desired outcome.
Clean up your environment. All things have a vibration. Is your environment clean, organized, and in good repair?

Honor your comfort zone. Small steps with daily progress will often offer long-lasting results.

In conclusion, the Law of Attraction is a powerful tool for manifesting our dreams. By raising our vibration through a Vedic meditation practice, we naturally align positive thoughts, feelings, and actions with our desired outcome, we attract experiences and opportunities that help us achieve our goals. First, we focus on what we want by creating a clear mental image, closing our eyes, feeling the positive results as if they have already happened, and then taking intentional action toward that vision.

"A life of meditation creates positive thinking and a higher level of awareness. A fulfillment no other practice can bring, Opens up the heart to more love, understanding, and gratitude, attracting those same qualities back to the self. If you want more peace, happiness, and wellness, this is the most profound technique to acquire that.” —Chris Micrut, owner of DeLuca’s Restaurant, Certified DASA Meditation Instructor, Pittsburgh, PA.

We’ve included a list of user-friendly high-vibe practices for Mind, Body, and Spirit Wellness.
Often one category will sync with the other two categories. As an example: gratitude raises the spirit; gratitude also offers a peaceful mind, and at the same time places the body in a state of ease.
This example demonstrates the "oneness" and unity of the body, mind, and spirit, and their infinite connection.

]]><![CDATA[Be the Architect of Your Well-Being]]>Thu, 06 Jul 2023 22:06:25 GMThttps://dasameditation.org/dasameditation/be-the-architect-of-your-well-being

Photo by Christopher Campbell

"Everything is energy." —Albert Einstein

July 2023
Read the full article.

By Lorraine Alexander

The Law of Attraction, founded on the power of vibration, is a fundamental concept that governs our existence. The twentieth-century German-born physicist Albert Einstein's famous quote, "Everything is energy," illuminates the importance of Einstein's dynamic discovery.

A force of nature
Everything in the universe is energy vibrating at a high or low frequency—people, animals, nature, places, and things carry this unseen yet powerful force. The theory may seem beyond comprehension; however, this is Einstein's most-recognized accomplishment, the equation E = mc2, meaning "the mass of any object, is held together by energy." This equation expands into quantum physics, proving that matter and energy are dynamically one and interchangeable. "Everything is energy."

Rick Robinson explains, "The equation at the heart of Einstein's theory of relativity, E = mc2 is the most familiar in the world. It expresses that matter and energy are interchangeable, a fact that explains how the sun can shine for billions of years—and that led to the development of nuclear energy.” January 2022

Where attention goes, energy flows
Our awareness of the Law of Attraction grew leaps and bounds in the mid-80s. We learned about the ancient art of placement called Feng Shui, the best-selling book The Secret, and the ancient Hawaiian philosophy of Ho'oponopono. These three energy practices are rooted in the Law of Attraction, utilizing energy, actions, and intention, and they continue to grow in popularity and acceptance around the globe.

In addition, some of the best teachers of the Law of Attraction brought this concept to the masses, including Earnest Holmes, Joseph Murphy, Napoleon Hill, and Bob Proctor. The Law of Attraction is a simple concept, "like attracts like." Thoughts, emotions, and actions shape our reality.

By choosing a high-vibration lifestyle with positive actions, thoughts, and feelings, backed by good intentions and charitable action, we attract an elevated living experience. On the other hand, if we choose to live from a lower vibration, negative thoughts, hostile feelings, greed, or destructive actions, we attract less desirable experiences.

We are a field of energy
Beyond the microscope of medical science, we are exploring our own vital and all-powerful field of energy. Once in a while, we encounter a person, place, or situation that makes us feel uneasy. Most likely, we are experiencing a difference in frequency or vibration. We may not be able to identify what we are feeling. But pay close attention; if you sense any apprehension, move away and don't look back. This concept of energy fields isn't limited to humans—animals live by the Law of Attraction because their lives depend on it. Put two dogs together for the first time in a dog park; you may observe they are instant friends or foes.

By adopting this concept, we invite positive experiences and harmony into our lives, do good in the world, and achieve our dreams.

If you're still sitting on the sidelines as a non-believer, grab a copy of the New York Times bestselling book "The Hidden Messages in Water," it could change your life. Japanese scientist Masaru Emoto used photography to document how water molecules dramatically respond to vibration. One high-vibration word manifests beautiful and intricate changes in the water molecules captured in vivid photographs. The contrary was equally evident; negative words, thoughts, or feelings brought about severe discourse in the photographs of the very same molecules of water.

Raise your vibration
The integrative therapy of music is used today as supportive cancer care. Much like a symphony, prayer, and meditation share a calming vibration that centers us; used silently, both practices offer a powerful stabilizing force. It's vital to keep our thoughts positive and to adopt a meditation practice that offers a high-vibrational mantra. With daily meditation, we "sync up" to match that vibration, to establish a perfect state of coherence (or balance) between the heart, mind, and emotions.

"An interesting phenomenon occurs when different vibrating things/processes come into proximity: they will often start, after a little time, to vibrate together at the same frequency. They "sync up," sometimes in ways that can seem mysterious. This is described today as the phenomenon of spontaneous self-organization." --The Scientific American.

Once we explore these philosophies, it's easy to understand how small changes attract life-changing health, wellness, beneficial relationships, prosperity, and happiness. By adopting this holistic philosophy, we use vibration to our advantage; then, we are free to fuel our imagination to attract our best life. 

"Imagination is everything, it's the preview of life's coming attractions. —Albert Einstein

#dasameditation #lawofattraction #lawofvibration #silentmantrameditation

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Read the second article in the three-part series: https://dasameditation.org/dasameditation/raise-your-vibration-embrace-a-new-paradigm

Read the third and final article in the three-part series: https://dasameditation.org/dasameditation/from-flow-to-fulfillment

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Matter can be converted to energy, and energy can be converted to matter. Einstein's equation changed the world's fundamental understanding of energy; it stands as the most famous scientific equation in history.​

NONDIRECTIVE MEDITATION IMPROVES HEART HEALTH ❤️

Four stages of the stress response:

Matter can be converted to energy, and energy can be converted to matter. Einstein's equation changed the world's fundamental understanding of energy; it stands as the most famous scientific equation in history.